Monthly Archives: September 2012

Monday 100113

“Criss Cross will make you.”


Lifts : HBBS 1×8 @70% 1×8 @75% 1×8 @77%

            FS 1×5 @70% 1×4 @75% 1×3 @85%

WOD : 8x Minutes to Establish a 1RM Height Box Jump

At the 8 Minute Mark Run 650M pulling a Sled @45/30.


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sunday 093012


  If you have never competed or not competitive crossfit competitions are right for you..You love to WOD!!

     play mind games this week.. 3*2*1 go!! pretend you are in a competition watch how much better you WOD


burpee fly dance

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Saturday 092912

Happy Birthday Tina

Get into the “OC” today to kick off the weekend properly. Eat, and cheer on each other on through a challenging workout.

OHS @95/65

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Friday 092812

“Loose, foot loose, kick off your Sunday shoes.”

Welcome to the weekend!  Get into the “OC” this weekend as we celebrate Tina’s Birthday.  The WOD has been chosen, and will remain a mystery until “go time” as always.  Food and drinks?  Oh yeah!  Lets get on the floor and lay it on the line.  Tina is the grease in our wheels and we want her to know that we don’t care about her age, only her Back Squat.

Lift : 8x  A) 2x Pause Bench Press @65%

                 B) 1x Bench Press @65%

                 C) 2x Speed Dead Lifts @55%

                 D) 5x Strict Toes To Bar/K2E

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Thursday 092712


Olympic Lifting Classes today at 7AM and 7PM.  Get Hands On with it People!

There’s less than 50 names on that board, and we need at least 50.  We have way too many serious athletes, who need to put their destinations on the board for the world to see.  Interesting choices thus far, and forgive me (Coach Matthew) for politely asking you to change that dumbness that “you” initially put on the board.  

Their should be 2 goals listed, one of them incorporating a number.  A weight, for any lift.  These goals can’t be anything that any of you are close to attaining.  The potential that this coaching staff sees in you, is 40 more pounds than that puny number you wrote down initially.  Strict Pull Ups?!  We see you completing 30 muscle ups for time by Christmas dude!  Should your goal be “qualify for 2016 Olympics” perhaps not.  Seriously though, lets conceptualize a goal that is “scary” and “intimidating”.  Motivate others, keep yourself honest, and most of all, keep the coaches up all night wondering how on gods green earth we are going to make you strong enough to accomplish these goals.  Thank you, time and time again for the effort.  That effort will never be taken for granite, or overlooked.  Lets, get, it.


Congratulations Brittney “Helen” on becoming Street Legal on the Rings!!  She as of yesterday demolished her current goal of a single Muscle Up.  Please feel free to find her name on the “Goals Board” and see the sort of progression coaches are encouraging for everyone to chase after. 


Lift : 10x     A) 1 Clean Pull @120% of 1RM Clean

                      B) 2x Inch Worms with Perfect Form and Push Up


WOD : “Diane”

For Time Complete 21-15-9

Dead Lifts @225/155





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Wednesday 092612

“Headed in the right direction.”



Everybody seemed to have a blast establishing that Muscle Snatch, and we all learned a little about the set-up position.  We  also learned that even if you nod in agreement to promise to not rebend the knees, you very well may break that promise.  Saying you’ll squeeze your butt real tight is one thing, doing it is another.


Lift : HBBS 1×5 @70% 1×5 @80% 1×3 @88% 1×2 @92%

         FS 1×3 @80% 1×3 @85% 1×3 @90%


WOD : 5-4-3-2-1

Rope Climbs

Burpee Box Jumps @36″/30″

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Tuesday 092512

“Up in the gym…”

I’m (Coach Matthew) back, and will be “up in the gym” all afternoon and evening.  Brother could use a hug but, will settle for watching everyone pour into the building and establish a 1RM MUSCLE SNATCH as well.  I’ll even be smitten by a gigantic OLYMPIC LIFTING CLASS!  Let me see, let me see, let me see, your barbells!  Keep on keeping on.


Lift : 5×3 Snatch Pulls @120% of 1RM


10x Minutes to Establish a 1RM Muscle Snatch


WOD : 10x Minute AMRAP

 buy-in of 200 Double Unders at the beginning.  with remaining time complete 

20x Knees to Elbows

20x Walking Lunges

(there is no substitute for Double Unders in this workout.  IF you do not have Double Unders, you will complete 200 attempts and then complete 3 rounds of the AMRAP without the being confined to 10 minutes of work.)  

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Monday 092412

HBBS: 1×8 @70% 1×8 @77% 1×8 @80%
FS: 1×5 @70% 1×4 @75% 1×3 @85%

5x 100 yard sprints (walk back to start line as recovery. Begin next round ASAP.)

WOD : 8x Minute AMRAP of 18x KBS and 36x ABMAT Sit Ups


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Saturday 092212

“Positive, Mental, Attitude.”


As you scroll down, do not be discouraged by the rep scheme.  The task at hand, is tough.  Sacrifice the sweat.  We honor the fallen on Saturdays, and today is no different.  IF you have never ran a 5K, today is the day my friend. 


50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you’ve got a twenty pound vest or body armor, wear it.

Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.


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