Category: Uncategorized

WOD: L-sit: Accumulate 3 minutes Wall Overhead Squats: 10-10-10-10-10 (work no heavier than the bar, standing facing the wall and as close to the wall as possible) “Fran” 21-15-19 AQAP:Thrusters 95/65Pull-ups Post results/thoughts to comments Great work today everybody, it’s amazing to see how far so many of you have come with your overhead squats and for those of you who have been with us since September you got to see the huge gains you’ve made in the last 4 months with the benchmark workout “Fran.” We went from having only 3 men and 0 women doing it Rx’d to a host of people doing it Rx’d and throwing down some pretty impressive times, along with a number of other people stepping it up using more weight and smaller bands. Great work everybody. Cheers. Erik in for a little birthday treat which just…

WOD: Snatch Balance: 1-1-1-1-1-1-1 Alternating Tabatta Intervals – 16 x 20:10 (alternate between the two movements for a total of 16 intervals or 8 rounds. There is no 1 minute rest in the middle, it is 16 intervals straight through. Score is cumulative reps for the workout). Deadlift 225/155Medball Slams 20/14 Post results/thoughts to comments First and foremost I want to say thanks to Sarah Tuff who wrote an awesome article in Seven Days about the gym. Next I want to thank all of you awesome people who help make this a reality…each and everyone of you make it happen and we couldn’t do it without you so thanks so much. It was great to see some people get more comfortable with the snatch balance today and put up some good numbers. I think most felt their hamstrings and lower back get thrashed…

WOD: 30-20-10 AQAP:Box Jumps 24/18Kettlebell Swings 70/53Games Push-upsThrusters 95/65Sumo Deadlift High-pulls 95/65 Post results/thoughts to comments Great work today guys, you all pushed hard through a tough workout with a wide range of movements. A couple other folks made it in today to do their Paleo Challenge benchmark work. Looks like we have close to 40 people doing the challenge which is awesome. So pumped to see the progress everyone makes and be able to do it with them. See you tomorrow. Cheers. Philip with a nice high-pull Justin pushing hard Kettlebells up…Ryan, Megan, Emily, and Bob Rugby team WOD…dumbbells couldn’t be set down for the 20+ minutes the workout took – Jade

You guys are all doing an awesome job already and some are really attacking the concept. Some stuff below from Kim Dannies that she e-mailed me…looks like some damn good stuff. Olive oil, Preserved Meyer lemon, shrimp- we use a tiny pinch of sea salt  because we sweat at Bikram and Crossfit so much. Mayo is fine as long as it’s homemade- I added a bit of garlic and lemon juice to make it aioli A bit of bacon is ok if you use the good stuff- here is my egg salad studded with some mayo, bacon, celery, scallion and parsley a big pot of tomato onion soup make friends with this one! spaghetti squash can substitute as pasta stocking up on the soups so I don’t just grab anything! fruit cup in portions w/a toothpick for easy eating Rosti: shredded sweet potato…

WOD: Paleo Benchmarks 1RM Front Squat Max Pull-ups AQAP:20 Burpees30 Power Clean 135/9540 Wall Balls 20/14500m Row Post results/thoughts to comments Great work today everybody, almost everyone through the gym today signed up for the Paleo Challenge. We’ve got about 35 people doing it, so there should be a nice little chunk of change up for grabs. You guys all put up some impressive numbers today, and many of you surprised yourself with your pull-ups. I have to put a shout out for Kristi Lunny, when we opened September 1st she couldn’t do a pull-up, I think she got her first one mid October, today she got 17. Stick to the training and the diet and you guys will all reap similar rewards. See you tomorrow. Cheers. Kristi on her way to 17 pull-ups – Jade