Random WOD generator

Check this site out. It’ll program a WOD for you in one of several different categories. Might be fun to try out on a Saturday. I wonder if it has flutter kicks and mountain climbers in its list of exercises?



By now most of you have heard of the MobilityWOD. Kelly Starrett is a physical therapist who is an absolute wizard when it comes to biomechanics and body positioning as it relates to CrossFit. If you have mobility/flexibility issues, odds are your answer is somewhere in the MobilityWOD. It’s only a couple of minutes a day. Time well spent.

And just today I discovered the TechniqueWOD. It just started, but it’s apparently the same idea as the MobilityWOD. Looks like it could be awesome.

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Firefighter Combat Challenge

We would like to invite everybody down to the 2nd Annual Firefighter Combat Challenge. It will be held at 7th & Main this Saturday and Sunday. The event starts at 1:00 pm Saturday and 11:00 am on Sunday. Bring the entire family, there is plenty for the kids to do, and it’s all free. We would also like to put together one or maybe two corporate teams. These teams consist of 5 people a team. You will run the course as a relay. We would love to put together a women’s and men’s team. So far I have got 3 ladies ready to run. I need 2 more ladies and 5 men. Post to comments if you would like to run. First ones to sign up get to run.

— Justin


WOD Thursday July 7, 2011

3 laps

15 cleans (135/95)
9 hang power cleans (135/95)
6 jerks (Justin, Steve, Paul, Brad, Derek, and Kelie)

3 laps

10 cleans
6 hang power cleans
4 jerks

3 laps

5 cleans
3 hang power cleans
2 jerks

3 laps

NOTE: The range of motion required for a “clean” in CrossFit is to take the weight from the floor, pass through a full front squat (below parallel — meaning the hip joint is below the knee — not AT the knee but BELOW the knee), and then stand upright with the weight in the rack position. For a “power clean” you take the weight from the floor but are not required to pass through a full-depth front squat before standing upright. For a “hang clean” or “hang power clean” you begin with the weight at your hips (as if you had just done a deadlift), not from the floor.

Feel free to argue about this in the comments.



I can’t keep up with the spam on this blog, so I had to change one of the settings. You can still post comments without registering or logging in, but the first time you comment I will have to approve it before it appears. Once you’ve had a comment approved, all future comments you make will appear immediately. Sorry for the inconvenience.

One comment.

WOD Friday July 1, 2011

Row 500m for time


3 mins rest between rows

Write two times on the board: 1) total time over the course of the 3 rows, and 2) your best 500m time.

One comment.


Has anyone heard the story of the boiling frog? The idea is this: if you drop a frog into a pot of boiling water, the frog is going to immediately recognize the undesirability of the situation and try its hardest to get out. But if you put a frog in cold water, and then gradually heat it, one degree at a time over the course of a couple of hours, the frog is never really going to notice the moment it goes from cozy hot tub to scalding death pot, thus putting up no resistance as it allows itself to be boiled.

I’m going to take the boiling-frog approach to the new burpee challenge. My goal is to do each day’s burpees unbroken. If I can do, say, 30 burpees unbroken today, surely I can do just one more than that tomorrow. All the way to 75. Right?

Who wants to be boiled alive with me?