Saturday 120112


Workout of the Day


Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

10 Rounds For Time:

150m Run

7 Chest to Bar Pull-Ups

7 Front Squats  (135/95)

7 Handstand Push-Ups

100 Days of Situps Start (with a vengeance) Monday! 


Friday 113012

Workout of the Day

“Grace Under Fire”

5 C&J @90%

5 C&J @85%

5 C&J @80%

5 C&J @75%

5 C&J @70%

5 C&J @65%

**For Every Missed Attempt Perform 5 Burpees**


If you hear me squealing tomorrow hanging over a barbell, it’s because I’m trying to free up my sub-scap. If I were someone about to do a bunch of Clean and Jerks.. I may want to do the same… (TAKE THE HINT). You’ll find the overhead jerk position much more comfortable to get into and maybe not have to do any burpees cause you don’t miss clean and jerks cause of bad mobility! 


This one’s for the laaaadies. 70′s Big hits us with some advice on how to reconcile the fact that we want to wear high heels, dresses and do lady-like things, like crossing our legs when sitting, with the other fact that we want to lift more than the dudes in the gym do (don’t lie, we all think about it). Bottom line: you don’t have to pick one or the other, but if you want to be able to do both, you are going to need some extra mobility devoted to undoing what your lady behaviors have done. Ch-ch-ch-ch-ch-check it out.

70′s Big, The Danger of Being a Woman


If you are ever craving chinese food, try this recipe instead of going out to grab it at that place where you can’t see it being prepared. It’s from Jan’s Sushi Bar, looks DELICIOUS and would definitely cure my craving! Serve it with some cauliflower rice and call it a meal. YUMMMM. 

General Tso’s Chicken


Thursday 112912

**The BootCamp Class wants to challenge the rest of the gym to 100 days of Sit Ups, whose down?? **

Workout of the Day

4 High Bar Back Squat @80%

40 GHD Sit Ups

3 High Bar Back Squat @85%

30 GHD Sit Ups

Max Effort Set of High Bar Back Squat @85%

20 GHD Sit Ups

Max Effort Set of High Bar Back Squat @85%

10 GHD Sit Ups



K-Starr hits us with some math! His simple equation for painless, healthy moving is this: Correct Movement + Right Lifestyle (nutrition, sleep, stress) = You are a Perfect Healing Machine (PHM). 

If you are not sleeping 8 hours a night, don’t even look at this until you fix that. SERIOUSLY. “But I’m a night owl, I can’t go to bed early” BlahblahBLAH, try harder. Try ZMA, chamomile tea, warm milk, whatever, turn off the TV (see this article on the blue light given off by tv’s and other devices that blocks melatonin–that thing that helps you sleep) and snooze. 


An article from CrossFit Invictus on staying motivated. One of the best ways is to actually track your numbers and workouts. How will you know if you PR if you don’t know what you’re previous max was?! It puts things into perspective for you too, what feels like a plateau is usually just in your head. You think you should have had 4 PR’s in one week, so when you get 2, you’re not satisfied, celebrate ALL of your victories! We sure as hell will! 

CrossFit Invictus, Five Ways to Stay Motivated 


Eeek! I love meatballs!! These yummy darlings are courtesy of Everyday Paleo. Don’t shy away from the dried apricot, just chop it up small, it really makes this recipe extra delicious. You can go greek with it and serve it with tzatziki or go with an italian flare and through them in a marinara or arrabiata. Either way, nom on athletes. 

Yummy Greek Meatballs


Wednesday 112812

Workout of the Day

10 Rounds:

1 Snatch @ 85% of 1RM

150M Row

15 minute time cap


Wrist pain? Let’s fix it, here and now, before you snatch in this workout. Seriously, if you complain of wrist pain and didn’t try these mobility exercises before you started, I’m going to have a straight face a.k.a no sympathy. We have two double lacrosse balls (he calls them peanuts) in the gym and we have plenty of bands, so no more excuses! Help yourself, Obi-Wan Kenobi, you’re your only hope. 


Here’s an article from Glenn Pendlay to athletes who want to pull like the pro’s. Bottom line: you’re going to have to LEARN how to pull like the pro’s… you’ve got to take the time to slow down the pulls and hit each point of performance, then once those neuro-muscular connections have been made, you speed it up. Then it’s all about accelerating the lift as you go. Check it out. 

Glenn Pendlay, Want to pull like Ilya Ilin?


Looking for a good paleo recipe that presents well? Maybe you have some guests you plan on entertaining this holiday season and want to stay on your clean eating plan without imposing too much on your guests? Try this recipe from Paleo Savvy. It looks super-delicious! Plus you can make a bunch of pulled pork over the weekend and use it in different recipes throughout the week. Enjoy!

Paleo Carnitas-Style Taco Tower




Tuesday 112712


Effective Monday December 3rd. Our schedule will be changing in order to facilitate more (& varied) classes. We are excited to offer an On-Ramp Class (OR) for new members as well as moving the late night OLY Class to the afternoon! Also, the Boot Camp class will now be 1/2 hour earlier (BC). Here is what the new schedule will look like (bold indicates new or changed):


Monday:        5:30 AM    6:30 BC    7:30 OR   9:00 AM    Noon   2:30OG   4:30PM   6:00 PM  

Tuesday:                      7:00 OLY    9:00 AM    Noon   2:30OG   3:30 OLY    4:30 PM   6:00 PM    7:00 OR

Wednesday:  5:30 AM    6:30 BC    7:30 OR   9:00 AM    Noon   2:30OG   4:30PM   6:00 PM

Thursday:                    7:00 OLY    9:00 AM    Noon   2:30OG   3:30 OLY    4:30 PM   6:00 PM     7:00 OR

Friday:           5:30 AM    6:30 BC    7:30 OR   9:00 AM   Noon   2:30OG   4:30PM    6:00 PM

Saturday:                                          9:00 AM            Noon


Workout of the Day

15 Minute AMRAP:

9 Hang Cleans @85% of 1RM Clean

11 Kettle Bell Floor Press (each arm)

did you guys get to see Will “Baby Giraffe” Paxson—> when he made his triumphant return from GMU this past week? don’t worry, you’ll get another chance between semesters!


Monday 112612

Workout of the Day

6 Rounds:

6 Toes to Bar

6 Pull Ups

6 High Bar Back Squat @60%

15 minute time cap


Yet another mobility WOD for the modern athlete. I know almost all of you text (or email from your phone)!! This mobility applies to you. You spend so much time minding your positioning in the gym, why aren’t you doing the same out of the gym? This mobWOD applies to cell phone usage, but think about when you pick your bag off the ground… or move something in the garage… are you in a good position? Something to think about!!


 SKWAT NAWLEDGE, from Catalyst Athletics

Greg Everett, Squat Stance & the Olympic Lifts


Another DELICIOUS cauliflower recipe, this one comes to us from The Clothes Make the Girl. Something to satisfy that craving for warm yumminess on these cold wintery days we’ve been getting! Put on some cabin socks and grab a bowl of this! 

Golden Cauliflower Soup


Saturday 112412

Workout of the Day


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Five rounds for time of:

3 Rope Climbs (15 ft)

10 Toes to Bar

21 Overhead Walking Lunges (45/25)

Run 400 meters


Friday 112312

**Back to normal schedule!**

Workout of the Day

20 Minute AMRAP:

20 Double Unders

20 Snatch Balances @75/55

2 Dead Lifts @315/225


Still not doing mobility? Still talking about why front squats are so hard or your mysterious elbow pain that won’t go away, or maybe your knee pain that you think is caused by just getting old? Stop making excuses for not doing what you need to do to keep your body operating optimally, and just do your mobility! Here’s K-Starr do drop some knowledge bombs on you and maybe persuade one or two of you to start helping out your body for all the work it does in the gym!


Pretty cool article from Bob Takano about what a warm up should look like before lifting (not met-con…) and why training weights around 80% is most beneficial for you. I love stuff like this. 

Bob Takano, The Weightlifting Warm-up


Anybody else need a healthy veggie recipe to help them detox from Thanksgiving?? This one looks delicious, its got nuts and seeds to keep you full and fresh greens and grapefruit for that fresh crisp you crave after bingeing on stuffing and gravy! Thank you to Nature Insider for the recipe. Enjoy! 

Holiday Dinner Salad 


Thursday 112212

Happy Thanksgiving Athletes!! 

We are doing the following hero workout at 9am. This will be the only workout for the day. Hope we see you!!

Workout of the Day



U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

For time:

Run 10 miles

150 Burpee pull-ups

**Partition the run and burpee pull-ups as needed**

There are a lot of options for this workout! You can choose to do half.. You can do it with a partner… You can do it with multiple members of your family… WHATEVER you’d like. But you should decide before you start.. not mid-WOD :D