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Wednesday 121014

Workout of the Day


7×3 Stop Hault Snatch Pull (Ascending Load each Effort) (ending +100% 1RM)

Strip Bar and Build to Max 3 Position Snatch


1 sets:
10 burpees 6″ reach AFAP, rest 30 sec,
10 snatch 75/45# AFAP, rest 30 sec,
10 burpees 6″ reach AFAP, rest 30 sec,
10 snatch 135/75# AFAP, rest 30 Sec,


10 rounds:
Row 30 sec @ 90%
30 sec @ 50%




Oh, holy ankle mobility!


This “Ground Beef and Cabbage Skillet” on Paleo Leap looks divine.

Monday 120814

Workout of the DayIMG_8684 as Smart Object-1


3×3 Muscle Clean + Press 

Build To Maximal 3Rep Hang Clean 

Build to Maximal Strict Shoulder Press


3×10 KB Overhead Squat Each Arm 

5×5 KB Snatch Each Arm 

3×10 KB Single Leg DeadLift Each Leg




Apache driver edition MWod.


“Prosciutto and Arugula Pizza” from Primal Palate.

Rest Day 120714

Meet Natasha.

Screen Shot 2014-12-06 at 8.01.36 PM

She is all sorts of fabulous!

If you don’t wake up before the sun comes up, you’ll miss her. So take a minute to get to know her a little better ;)




How/why did you start Crossfit? 

I started CrossFit in December of 2013. After seeing photos of myself from my best friend’s wedding in November 2013 I knew I needed to change my lifestyle.


Screen Shot 2014-12-06 at 8.01.54 PMHow long have you been doing it?

2 years


What are your favorite and least favorite movements?

Favorite: Snatch

Least Favorite: Burpees. The End.




What have been some of the benefits you’ve noticed? 

CrossFit has been a critical component in my journey of a healthier lifestyle.  The greatest benefit of CrossFit in my life is the mental fortitude that I have gained. CrossFit opens your mind, body and spirit to accepting new challenges and over-coming all of life’s obstacles.  Additionally, CrossFit has exposed me to so many amazing and inspiring athletes and I’ve gained an enormous circle of new friends.


Screen Shot 2014-12-06 at 8.02.19 PMWhat are some of your goals?

2015 will be my year of perfecting handstand push-ups and increasing my training in Olympic lifting.


Thank you for sharing, Natasha! We look forward to spending 2015 with you and watching you surpass your goals ;)




Saturday 120614

Workout of the Day

erin-doyleCanadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.




Friday 120514

Workout of the Day

CF OC Team - 1st place @ Team Grit

CF OC Team – 1st place @ Team Grit


EMOM 8 minutes:

1 Legless Rope Climb

12 Minutes AMRAP:

6 Dead Lifts

8 Box Jumps 24/20”



3×12 KB Rack Lunges 

3×5 KB Bench Press with 2sec pause at bottom

3×5 KB Thrusters Each Arm with 2sec pause at bottom





Foot restriction leads to poor jumping and squatting mechanics


How about some “Turkey Chili” with the rest of those leftovers? From Elana’s Pantry.

Thursday 120414

Workout of the Day


Build to Max on Following : 2 Position Snatch + 2 Heaving Balance

3×1 Full Snatches from Floor @85-90%

3×1 Full Snatches @75-85%


2K Row @70% Every 500M Increase Pacing to 100% for 100M


Photo courtesy: WOD Talk

This is what happens when you drop an empty barbell! Photo courtesy: WOD Talk












Tight IT Band and Flexor Wad fix



“5 Rules for Masters Athletes Who Want Real Results”, on Eat to Perform.

Tuesday 120214

Workout of the Dayanitataryn


3×5 Front Squats @ 65-80%

1×5 Front Squats @ 85-95%


3 sets:
1 min thrusters 95/65#

1 min rest

1 min bar-facing burpees

1 min rest

1 min death by 10m shuttle

1 min rest




Increase your performance, decrease your rupture potential.


Good article on WODTalk, “Breaking Mental Barriers: GORUCK”