Today is game day! As I mentioned at the beginning of the month, Dutch's challenge for July is to clean & jerk your bodyweight (or a scaled amount) from ground to overhead enough times to total 3000 lbs. (Women who are able to use bodyweight only need to total 2000 lbs.)
So what does that work …
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Game Day Prep
July 30, 2009 by Leave a Comment
Method Behind the Madness
July 28, 2009 by Leave a Comment
This last month has seen a shift in CFSB's programming towards more strength based hybrids. You may have wondered why we programmed 1 rep max (1RM) some days and 5x5's or 5x3's others combined with a met-con cash out. If you have managed to hit most of our hybrid days, you may have …
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Power Play
June 30, 2009 by Leave a Comment
Piggybacking on a previous post on relative intensity, I wanted to show the effects of time on power output. I figured it would be easier to embrace once you see it graphed out. So, I geeked out and used Catalyst Athletics' Power Output Calculator to see what my power output would be for Fran at …
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June Affiliate Competition
June 7, 2009 by Leave a Comment
Dutch Lowy recently threw down the gauntlet amongst CrossFit affiliates and challenged us all to a monthly competition. Here's the June WOD:
Max Thrusters at your Fran weight
(i.e. if you scale Fran to 45#, it's your max thrusters at 45#)
Rule: If bar drops below your shoulder rack position …
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Muscle Ups and Guerrilla Burpee Contest
May 31, 2009 by 5 Comments
This last Thursday, Nanie (one of our newest athletes) got his first muscle up. This was only his second day attempting to do it and his determination was fierce. Check out the video below! Congratulations, Nanie!!!
Also, we're throwing down the first CFSB Guerrilla Burpee Contest. Check …
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Nutrition Challenge
April 30, 2009 by 20 Comments
Forgive me for starting off with a brief rant. While I watch the NBA playoffs, I keep seeing commercials for this new monstrosity from Domino's Pizza. As if the majority of Americans are not already losing the battle with obesity, Domino's has seen fit to roll out this carb atomic bomb. Truthfully, …
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Gluten is the Devil
April 13, 2009 by Leave a Comment
Gluten is the protein in the germ of grains such as wheat, barley and rye. Bread is the most obvious food containing gluten, but many foods are unsuspecting. Click here for a list of foods that contain gluten. Gluten is the underlying factor in many autoimmune issues, including celiac …
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Saturday Morning Workout
November 22, 2008 by
10 rounds:
15 deadlifts (135/95)
15 pushups
Chris was training hard for his Pancration fights a few weeks back. He even did a 5 round Fight Gone Bad to prepare him for the rigors of multiple fights in one day. He said that his cardio endurance was not a problem thanks to his CrossFit training but …
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CrossFit Level One (World) Certified
November 18, 2008 by
Congratulations to Michelle who attended the Level One Certification at CrossFit One World this weekend. She had a great time soaking up all the knowledge and even did her first Fight Gone Bad as rx'd! We're all very proud of you!
WOD - November 18, 2008
Push jerk 1-1-1-1-1-1-1 reps …
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First Freakin' Muscle Up!
September 11, 2008 by
After consistent work of going through the progressions, Ruth got her first muscle up this morning! WhooHoo! Her reaction as she gets to the top is priceless. Congrats! …
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