Monday, December 29, 2008

New Year Overhaul

Well, since the site is now going to have to be run from my home computer, I will have to get that going. You all should still be able to view the site daily from the .mil computers that we are accessing everyday. You just wont be able to add comments or anything like that. I am looking at getting back to what we used to do. Small introductory lesson on a skill you want to learn, followed by a small group workout. If you guys are still interested in that, let me know after I get back from Christmas vacation. I will be back to work on 5 January to a class on deck. I will be in the gym at 0600, getting a workout in. I have goals allready in place, do you? Talk to you all soon, sorry this website has fallen by the wayside a little bit. See you all when I get back to work.

Tuesday, November 25, 2008

Tues Fun

Here is todays workout, brought to you by Normally, the day in between Big 21 days is usually a light metcon day, but since its the start, and I am really wanting to hit up a strength workout today, we are going to do this instead. Besides, this is going to be a short week with T-day in the mix, so its ok, normal programming is out the window. So, here it is, get it done, and post times to comments.

Five rounds for time of:

135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Get it done girls.

Monday, November 24, 2008

BIG 21 (strength phase)

This is a program I got from a guy named Dan John. He is a world class O-lift guy with several records and what not. Anyway, this program is a day on, day off program for three weeks basically. It is a big time strength and conditioning program that is not for the faint of heart, and its hard on the wrists after a couple of weeks, but you will get used to it, and you WILL realize some serious strength gains doing this program. Come by the office for the matrix if you want to load it to your computer so you can put in your personal loads. It is based in the Clean and Press, Snatch, and Clean and Jerk. Todays workout would look like this:

Exercises would be Clean and Press, then Snatch, then Clean and Jerk. All exercises are the Power variant, not the squat type, so it would be Power CP, Power Snatch, and Power CJ. This is your rep scheme for each exercise.

5 (your starting load here)
5 (+ 5 lbs)
5 (+5lbs)
1 (+5lbs)
1 ""
1 ""
1 ""
1 ""
1 ""

You do ALL the CP before starting the Snatch, and so on. You add 5 pounds from your starting weight after each set. Then on day two, your starting weights are 5 pounds heavier than the day prior. You do that EVERY time you do it for the full cycle. Starting weight each day is 5 pounds heavier than the day prior. Give it a try you will like it ALLOT. Do this on Mon, Wed, and Fri, and on Tues do Crossfit METCON workouts that are light on the weights and heavy on the metcon. I will post up each day of whats what. COME SEE ME FOR THE MATRIX.... it will make the math and the figuring much easier for you. ALSO, CLICK THE LINK FOR OPERATION PHOENIX!!!! Talk to you all soon, glad to be back.

Im back

I am finally back after about a month of TADs and leave. Give me a day to get back online here at work, and I will start posting WODs again. Good to be back, I hope you guys have been hitting workouts while I have been gone, unlike me, who is going on about 3 and a half weeks of no PT. I feel like a food blister. Talk to you all soon.

Thursday, October 30, 2008

Oh Angie.....

Here it is..... Your workout of the day, brought to you by An oldie, but a goodie. Get it done.


For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments. Angie is done strict. In other words, you complete the pullups, then go the pushups, then the situps, and finally the squats. You dont break this one into "rounds". Have a great workout.

Wednesday, October 29, 2008

Wed's workout

I was out of pocket yesterday, so I apologize for not posting a workout. Here is today's WOD, brought to you by


3 rounds of following:

10 pullups
10 air squats
10 GHD situps


Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments. Complete the shoulder press first, then the push press, then the push jerks. Have a great workout, and as always, post when you are finished.

Monday, October 27, 2008

Monday Fun

Here is today's workout, brought to you by yours truly. Get on it, and get it posted. Here it is....


3 rounds of the following:

10 pullups
10 air squats
10 GHD situps


3-3-3-3-3-3-3 Deadlift Work up to 95% of your 1rm. Post loads to comments.


3 rounds of the following for time:

10 KB crosschops (24kg bell) 5L/5R

20 Jumping back squats (45# bar) (Put bar on back like a back squat, squat down, then explosively drive up from the "hole" and "jump" in the air with the bar on your back.)

30 Knees to elbows. Post times to comments.

Friday, October 24, 2008

Friday's here

Its Friday. Time to get your last workout of the week done. Here it is, brought to you by me.


3 rounds of:

10 pullups
10 pushups
10 GHD situps


3-3-3-3-3-3-3 Back Squat

Work up to around 85% of your 1 rm. Post loads to comments.


3 rounds of the following:

Row 250m sprints. Rest 1 minute in between each round. Post times to comments for each round.

Have a great weekend, and make sure you all get some rest, and repair those aching muscles.

Thursday, October 23, 2008

Thursdays Trip

Get it done today. Brought to you by


5 rounds of the following:

Max reps bodyweight bench press
Max reps pullups

Post loads and numbers of reps per round to comments. NOT FOR TIME, and rest is on you between rounds. Point here is max reps per round.

Wednesday, October 22, 2008

Wed's Lung BBQ

Here is today's WOD brought to you by me. Enjoy the burn.

For time:

Row 1000m
100 Double Unders (or 200 singles)
Row 800m
80 Double Unders
Row 600m
60 Double Unders
Row 400m
40 Double Unders
Row 200m
20 Double Unders

If you guys need more jump ropes, cause the ones in the gym grew legs, I have two personal jump ropes over here at DES. Feel free to come and get them for use today.

Have a great time getting keeping your breathing under control. Post your times to comments.

Tuesday, October 21, 2008


I FINALLY have word about the backordered t-shirts. They are shipping to my house today, and I will hopefully have them by Friday. If you were one of the ones that had missing shirts, come see me Friday, or Monday (I have a list) and pick up the rest of your orders.

Tuesday's Tears

Here is today's workout brought to you by me. Have fun, lift hard, and make em count.....

Warm up:

4 sets of ten for the following:

10 pullups
10 GHD situps
10 air squats


3-3-3-3-3-3-3 Clean and Jerk (Power Cleans) (You can split jerk, or standard jerk)

Post loads to comments. Last set of three should be in the neighborhood of 85% of your 1 rm.


Three rounds for time of the following:

10 95# Overhead Squat
10 Manmakers (burpee pullup to a knees to elbows)
10 box jumps (tallest box you can manage)

Post times to comments.

Monday, October 20, 2008

Monday Mayhem

Here is todays workout brought to you by Hit it up, and post your results to comments, as always.

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

This one should be a goody. Get it done!!!! You lazy cats...

Friday, October 17, 2008

Time for LINDA......

....But not today. Not after the last two days. We will get to Linda next week. Possibly Monday. So, still keep it on the radar, but not for today. Today, hit up one of these WODs from Enjoy.


Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats



Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments. Get some good rest this weekend, and we will be hitting it up hard and heavy again starting Monday. If you are doing the burpee challenge, dont forget your burpees. If you forget em this weekend, you will have to do 75 on Monday to get bought back in.

Thursday, October 16, 2008

Sore....Who's sore....I'm not sore.....

Here is today's WOD brought to you by Time to do a little ying for Mr. Joshua's yang from yesterday (GHD's) Hit this one up and post times to comments as always.

Seven rounds for time of:

75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

Shoulder press is done with NO recruitment of the hips. A standing military press is the call for the day. No momemtum, just shoulders. Knock it out, and put your time up. You guys HAVE BEEN SLACKING lately..... Get it done.

Wednesday, October 15, 2008

Time to bang it out again....

This was Friday's workout from Read about Josh, then hit it up. Post times to comments.

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Run this one with a warrior spirit in his honor. Try not to scale. Screw your time. Just get this one done for Josh, and guys like him that know what sacrifice truly is.

Friday, October 10, 2008

Run away....

Run a 5k. Post times to comments. Nothing hot and heavy today. You guys will need a good rest period for what I have planned for next week starting Wed. Take these few days for Columbus day to get your body right, and get ready for the pain that will be next weeks 3 day cycle. Dont forget about the burpees over the 96, or you will have 95 of them to do to buy back in if you forget to do them.

Thursday, October 9, 2008

Rest Day or......

You can have a rest day if you need it, or you can hit up this memorial WOD. Your choice. Here it is from

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.
Go to and look up the video under Erin's picture to see how to do a DB split clean.
Canadian 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.
If you do this today, post your times to comments, and realize that you are still here drawing in breath, and Erin paid the ultimate sacrifice. Hope that he is at rest.

Wednesday, October 8, 2008

Tabata These.....

Tabata protocol for the following exercieses. For those of you that dont know, a tabata protocol is that you will do 20 seconds of work, followed by 10 seconds of rest for 8 rounds of a given exercise. Take exactly 1 minute rest between each exericse, and then tabata it up again. Here are the exercises. Score it by the total number of reps (and cals) that you do for the entire thing. Post number of points (each rep and/or cal is one point) to comments.

4 sets of the following:

10 air squats
10 GHD situps
Sampson stretch (15 sec)


135# Deadlift
70# Kb swings

You will complete each exercise before moving onto the next one. So you will tabata DL for 8 rounds, take a minute break, then tabata the row...etc till you get done. Keep track of all reps for points, and then post your total number of points to comments. Have a great day.

Tuesday, October 7, 2008

Make it hurt

Todays WOD brought to you by me. Enjoy it.


4 sets of the following:

10 pullups (dead hang)
10 pushups
10 GHD situps


5 x 5 Shoulder Press. Try to get about 85% of your 1rm for your sets. Remember, shoulder press is done with no momentum from your hips. It is best described as a static standing military press.

Mini WOD:

3 rounds for time of:

10 KB swings 70# bell
10 95# Thrusters
10 box jumps (big box)
10 burpees

Post loads for the shoulder press, and times for the mini wod to comments. Enjoy your day. Try not to scale the miniwod unless you ABSOLUTELY have to. Just see how you do at the Rx'd weights if you can.

Monday, October 6, 2008

The Nasty that is this workout.....

Brought to you by Grind this bad boy out. Scale weight as needed, not reps. Post your times and loads to comments. Good form on all lifts, and make sure you do them in the correct order. Let me know how it felt. Talk to you all soon.

Five rounds for time of:

135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Yeah, thats what I said after I read this one..... Enjoy it.

Friday, October 3, 2008

Grinding out Nate

Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Here is the memorial workout for Nate. Fair winds and following seas. Get this one done in his honor.

All photos and text courtesy of


Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups (scale to jumping MU's if needed)
4 Handstand Push-ups
8 2-Pood Kettlebell swings (70# bell)

Post rounds completed to comments.

Have a great weekend, and we will see you all next week. Keep making progress, you all are doing great! Dont forget about the burpees!

Thursday, October 2, 2008

Time to get it....

With a continuously running clock :

do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

NOTE: Scale weight as needed, and the Clean for this one will be the POWER CLEAN, look it up in the exercise section of if you dont remember how to do it.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

In other words, you start a timer, and do a Clean and Jerk ladder starting with one rep for that minute, the rest of that minute is your rest period. Then move to two, then three, etc. You can break up the sets in the minute as long you as get to one more than you got in the last round. Once you can no longer increase the reps by 1 per round, you are done. Post number of minutes (rounds) completed. It would look something like this:

Completed 135 C&K for 15 minutes or 15 rounds. (that would mean that on the 16th minute, you could not complete 16 reps in that minute, so you are then done, and that round does not count.)

Have a good go of it, and if you have questions, make sure you get up with me today.

Wednesday, October 1, 2008

Wed Rest day or.....

Take today as a rest day..... or those of you that didnt hit up the bear yesterday (like me) hit up the bear today. We will reconnect for more fun and games on Thurs.... Dont forget to get your Burpees done. 7 for today.

Tuesday, September 30, 2008

Taking on the bear (again)

The bear is what's known as a complex. In other words, you will do a certain sequence of exercises in order to complete one "rep" in this workout. You will complete 7 "reps" in each round, for a total of 5 rounds. Starting weight is 65#, and ending weight is on the individual. Goal here is for max loads, not time, so there is no time component. Rest is as needed, but with a catch: If you are in the middle of a round, there is no resting with the bar on the ground. The bar must stay off the ground (however you want to) until that round of 7 complexes has been completed. After the first set of seven is done, you can put the bar down to rest, add weight, and chalk up as needed.

This is the complex to be completed:

Power Clean
Front Squat
Push Press
Back squat
Push Press

You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster. Like I said, 7 reps of the "Bear" per round, 5 rounds total, max loads. Post loads to the comments, and have a great time with it. I love this workout, and it will WEAR YOUR GRIP OUT! is the link to watch this workout, courtesy of Watch it, refresh your self with the bear, and get on it. Post loads to comments. Have a great workout.

Monday, September 29, 2008

Monday MEBB

Warm up:

3 round of the following:

10 pullups (dead hang)
10 pushups
10 GHD situps


5 x 5 Push Jerk. Work up to 85% of your 1 rm for your last set of 5. Good form. Get under the bar, and get those arms locked out before you stand up.

Mini WOD:

10 KB Snatch (5l/5r)
10 burpees
20 wall ball

For time.

Post loads and times to comments. Have a great day. If you are in the Burpee challenge, your number for today is 5. Remember, the burpees from the workout today count as your burpees for the burpee challenge. If you need information on the burpee challenge, and its rules, go to Crossfit Santa Cruz website, and look it up.

Friday, September 26, 2008

Crossfit Friday

Here is an oldie by a goodie from

Max rounds in 20 min of the following:

5 box jumps (biggest box you can find)

10 L-pullups (either grip, but dead hang)

15 Knees to elbows

Post number of rounds to comments.

L-pullups are a dead hang pullup that is done with your legs straight out, so your body makes an L shape.

Knees to elbows are done hanging from the pullup bar at a dead hang, and kipping your body so that your knees arrive at your elbows. Wonderful for that core that everyone talks about. Have a great weekend, enjoy family day, and I will see you all next week.

Thursday, September 25, 2008

MEBB Thursday

Here is your workout for today.


3 round of the following:

10 Pullups (deadhang)
10 Pushups(chest to deck)
10 GHD situps (slow)


5 x 5 Shoulder Press

Post loads to comments

Then complete the following for time:

3 rounds of:

5 Hand stand pushups

10 KB crosschops l/r

(cross chops... hold the handle on the sides, in front of you at chest level, keeping elbows tight, and turning at the hips, move KB from right hip, up over your left shoulder in a "chopping motion" up in the air. The motion should be that you drive it up to your shoulder, not let it drop to your hip) Do 10 starting from the right hip, then do 10 starting from the left hip)

250m row at around 85% intensity

Post times to comments.

Wednesday, September 24, 2008

Crossfit Wed

Here is a Crossfit workout for today. We will hit up another MEBB workout tomorrow. Same schedule as before. MEBB/Crossfit/MEBB/Crossfit, etc. Here it is, brought to you by


Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

Post reps of pullups and times of runs to comments. Enjoy!

Tuesday, September 23, 2008

Heavy Tuesday

Lets get back to some heavy days here.


3 sets of the following:

10 pullups (dead hang)
10 pushups (chest to deck)
10 GHD situps (slow)


5 x 5 Deadlift

work up to about 85% of your 1 rm for deadlift.

Then complete the following:

3 rounds for time:

5 pistols (one legged squat) each leg
10 box jumps (mid thigh height)
15 burpees

Post loads and times to comments.

Monday, September 22, 2008

Monday's day

Here is today's workout. Enjoy....


For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Go to and hit up th exercise demo section, and revisit how to do a full squat snatch, cause thats what these are. Go with the weight that you can manage for 30 reps, and knock it out. The weight that you select should still be difficult enough that this workout is a struggle for you. Post your load used and times to the comments section. Have a great day. Let me know what time you want to work out, and I will come on over today, and knock it out with you, and go over the snatch with you guys again.

Friday, September 19, 2008

Run, fatboy, Run

Here is your daily dose from

Run 5K. Post time to comments.

Thats it. Have a great weekend, and get some rest. I will be back online doing workouts with you all on Monday. Its been a long class this time, so I am looking forward to getting back to it. See you all next week.

Thursday, September 18, 2008

Another Day

Here is another day at Crossfit WTBN. Today is Grace day from Here it is.


135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

The Cleans for this workout are power cleans. On other words, they come from the ground, and the requirement is only for a slight dip, not a full squat clean, then set and finish with the overhead jerk. 30 reps at the highest weight you can manage, up to 135#. Post load used and time for completion to comments.

Wednesday, September 17, 2008

Wednesday's mess

Here is today's workout, brought to you by

"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

In other words do as many rounds in three minutes as you can of the 3 Power cleans, 6 pushups, and 9 air squats. Then rest 1 minute. Then do the cycle again 4 more times for a total of 5 cycles. Post the numbers of rounds you completed per cycle. Remember, a Power Clean is from the ground, and then into the rack position with only a slight dip in the legs. You dont have to go all the way into a squat on the clean. Have a great workout, and I will talk to you later.

Tuesday, September 16, 2008

Getting it done with Michael

Here is today's workout brought to you by It is another hero workout, named after Lt Michael McGreevy who was killed in the mountains of Afghanistan. Here is his workout.


Three rounds for time of:

Run 800 meters

50 Back Extensions

50 GHD situps (sub regular abmat situps if you cant muster 150 GHDs)

Post time to comments, and note if you did GHD situps or not.

Have a great workout, and make sure to post yout times and such to comments. Enjoy your pain, and I hope everyone likes their new shirts. Those that got shorted on the shirts, the vendor is remaking the ones that were short, and I should have them soon. I will let you all know when they come in.

Monday, September 15, 2008

Monday's girl

Here is your workout for today, brought to you by


Three rounds for time of:
21-15- and 9 reps
95 pound Thruster

Post time to comments. Do not scale this weight. Do this weight as Rx'd, you know you can. This is a sub 6 minute workout for you guys, easy. If you want to do something after, by all means, go ahead. Good form on the thrusters, all the way through. Enjoy Fran, and I will talk to you all later. Dont forget to get your tshirts.

Friday, September 12, 2008


The shirts will be on my doorstep today, as of UPS tracking. I will sort them all this weekend, and they will be available for pickup on Monday here at the shop. I have a class on deck, so it will be hit or miss next week when you guys will be able to find me. Best chance is going to be before 0800.

Friday's here...

Here is today's workout, brought to you by

Clean and Jerk 3,3,3,3,3

Post loads to comments

Again, the Clean is a FULL squat clean, then adjust for the jerk, and make sure you jump UNDER the bar, and get the arms fully extended, and then stand up. Progress up the chain until you get to about 85% of your 1rm for your last set of three. Once you get done, do the following:

3 rounds for time:

15 GHD situps
20 Russian twists with 20# Med ball, arms as extended from chest as possible
1 minute jump rope

Have a great weekend, and get some rest. We will hit it up hot and heavy next week again. I am assuming that I will get the shirts sometime this weekend, and if thats the case, they will be here with me at work on Monday. I will let you all know.

Thursday, September 11, 2008

Hero WOD

Here is today's posted workout. Its a hero workout, or a workout named after a service man that gave his life for his country.

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. First posted 26 February 2007 at
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Scale weight as needed, not reps. Give this one all the attention and effort it deserves. You can workout, he cant. Do some for him. Post times to comments. Have a great day, and on this day of days, Sept 11th, always remember that we fight for those who cant, and we STAND FOR SOMETHING GREATER THAN OURSELVES....LIBERTY.

Wednesday, September 10, 2008

Wed is no fun

Here is the workout for today from Enjoy it!

Five rounds for max reps of:

Body weight bench press
Body weight back squat

So, you will max reps for all rounds of the above exercises. Good form, push through it. No time component, and no time constraint on your rest period. Just get it done. See you all later.

Post reps and loads for all three exercises in all rounds.

Tuesday, September 9, 2008

Tuesday is fun day...

Here is the workout for today. Hit it up fast and furious. You guys really need to get back to hitting up the workouts...

21-15-9 of the following for time:

Handstand pushups
Ring dips

Then after, do the following:

3 rounds of:

15 GHD situps (slow count)
20 Russian Twists with 20# med ball
1 minute jump rope

Enjoy the workout. As always, post times to comments.

Monday, September 8, 2008

Time for the pain train...

Here is, for some of you, your first exposure to this workout. You will not like it. It will be long, and you will be sore. She's called Linda, aka the three bars of death. She's brought to you by Post your loads and times to comments. The shirts are being printed and shipped today, so you guys SHOULD get your shirts this week sometime. I will let you all know. Anyway, here is the workout. Get on it. You guys have been lazy this past week or so. I know there have been other work commitments, but you have to stay at it.


10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.
Post time and loads to comments.

In other words, you do 10 Deadlift at your Rx'd weight, then do 10 Bench Press, then do 10 Cleans (these are squat cleans, btw) Then you do 9 of each, 8, etc, till you do 1,1 and 1. This is one of the harder workouts that I have ever done with Crossfit. It is a test of wills. Enjoy it.

Friday, September 5, 2008

Friday 5 Sept


I have a Basic Course on deck, so I will not be working out in the afternoons for the next two weeks. I will post the WODs for you guys, and catch up with you guys for questions during the days, but you will be on your own for the next couple of weeks. Remember to keep your form solid on exercises, and to breathe, and get it done. Anyway, here is today's workout.

Deadlift 3 x 5 Work up to about 85% of your 1rm for your final three. Deads are meant to be done HEAVY, so go as heavy as you can, till you cant get any heavier for a triple. After that, do the following for time:

3 rounds of:

15 GHD situps
20 Box jumps (as tall of a box as you can manage)
26 Russian twists with a 20# med ball
1 minute jump rope

As always, post times and loads to comments. Have a great weekend, and make sure you ALL get back to making time to workout, and putting your numbers up in the comments. I know everyone has had a busy week, but you still have to make time to work out.

SIDE NOTE: I had to sub tan hooded sweatshirts for the OD green ones. They were not going to be able to get green hoodies for almost another month. Every vendor was out of stock. The tans ones are going to be similiar to the coyote color.

Thursday, September 4, 2008

Thursday's Nastyness

Here is the workout for the day. Brought to you by

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post times to comments. Enjoy this one. Not so much. Get ready for the SUCK....

Wednesday, September 3, 2008

Short week

Since we have a short week due to the holiday, we will hit up some strength/metcon workouts to burn off the Labor Day mess we all put down. Here is what we are doing today:

Warm up:

3 sets of:

10 two handed KB swings
10 R hand KB swings
10 L hand KB swings

Do these sets of 30 back to back with no rest.


5 rounds for time:

10 135lb (or scaled weight) Overhead squat
400m run


3 sets of

15 GHD situps (slow count)
20 Russian twists (20 lb Med ball)

Let me know when you are all working out, and I will work out with you guys. As always, post your times to comments. See you all later.

Friday, August 29, 2008

Friday's here...

Here is the workout today from

3-position snatch - 70% x 3 sets is the link for the 3 position snatch. Its basically three snatches, from the floor to overhead (all are squat snatches), from the hang to overhead, and from the high hang to overhead. Do all three as a single rep, and then do sets.

Snatch balance - heavy single; 85% x 1 x 2 is the link for the snatch balance. You start with the bar set up for a back squat, hands in the snatch position. You drop down into the bottom of a snatch, while getting the weight overhead and arms locked out. Work up to a heavy single, then do a set of 2 at 85%.

Pull-ups - 3 x max (deadhang)

ring rows - 3 x 15 (I will explain these)

Rower sprint intervals - 250 m sprint / 150 m rest - max intervals in 7 minutes

Sprint for 250m on the rower, then "jog" for 150m (rest interval). Do that for 7 minutes and log how many intervals you get. Max intervals is the name of the game.

Have a great weekend and holiday. We will resume on Wed after we all get back. If you want to do anything during the holiday, keep it light, and metcon oriented. See you all later in the day for the workout. Make sure to post loads and interval information to comments, as always.


Strength/Metcon hybrid workout

5 rounds for time:

10 135# Overhead squats
400m run

Enjoy this one, if you are doing the hybrid. Keep your form tight on the Overhead squats. Head neutral, high shoulders, elbows turned in, like you are trying to pull the bar apart when overhead. Squat as low as possible (Ass to Ankles preferred) This one is a beast, surprisingly.

Thursday, August 28, 2008

Rest Day.....Or...

Or nothing. Rest. You all need and deserve it. We will hit it up again hard and heavy tomorrow. Do something fun today, or learn something new.

Wednesday, August 27, 2008

Wednesday mess

Here is your Wed workout. if you need to look up any of the instruction videos. I will be around today, so let me know when you guys plan on knocking this one out.

Front squat - 77% x 3 x 5
Snatch pull - 103% x 3 x 3
Rack jerk - heavy single; 85% of single x 1 x 3

For time:
20 KB swings (heaviest bell you can manage)
10 box jumps (mid thigh height at least)
15 KB swings
5 box jumps
500 m row
5 box jumps
15 KB swings
10 box jumps
20 KB swings

Pull your weights from last week for the percentages for this week. Good form, and work on the speed on the pull on the Snatch pulls. As always post loads/times to comments.


Strength/metcon hybrid workout:

21 225# Deadlift
21 Ring dips (sub a 3:1 ratio if no rings) (start with strict dips, then degrade to jumping ring dips if needed)
15 225# Deadlift
15 Ring dips
9 225# Deadlift
9 Ring dips

For time.

Tuesday, August 26, 2008

Get it on Tuesday

Here is todays workout from

Muscle snatch - heavy single (Work up to a heavy single, at least 5-7 sets between 1-3 reps till you get to your heavy single. I will go over the finer points of this today.

Power clean + push jerk - 75% (of power clean) x 2 x 3

3 rounds for time of:

10 Squat Clean + lunge each leg while in the rack - 50% BW (do a squat clean, stand up, then lunge left, and lunge right, thats one)
20 kipping pull-ups

Make sure you guys are doing all the exercises correctly. If you are working out at 1130 again, I can go over a few things before I have to leave for an appointment. Post loads and times to comments as always. Have a great day!


Strength/METCON hybrid workout:

For time:

12 135# Thrusters
30 Wall ball (20# ball)
9 Hand stand pushups (full range of motion)

9 135# Thrusters
40 Wall ball
6 Hand stand pushups

6 135# Thrusters
50 Wall ball
3 Hand stand pushups

Monday, August 25, 2008


As of this morning, the t-shirts have been put on order with the company I am working with. I am being told that they will start working on the shirts next week, once they get the shirts shipped to them from the t-shirt company. As soon as I get them, I will get them seperated out, and I will notify you all when you can come and pick them up. Think in the neighborhood of two two and half weeks.

Mondays strength day

Here is todays workout.

Back squat - 85% x 3 x 5
Clean deadlift - 115% (of clean) x 3 x 3
Push press - 83% x 4 x 5
Chin-ups - 3 x 10 (weighted if needed)
GHD sit-ups - 3 x 15 slow
Russian twists - 3 x 20 (Use a 10 or 20# dynamax ball for your weight) is the link for the explanation of the Russian twist.

This is week two of our strength programming. Hopefully you guys will start seeing some gains here soon. Keep the form on all exercises clean and crisp, and keep the loads as heavy as you can do them for the prescribed sets and reps. I will be around today, so let me know when you guys want to work out, and I will come over and work out with you guys.
AND FOR THOSE OF YOU WHO HAVE BEEN ASKING FOR SOME STRENGTH/METCON HYBRIDS, here you go. Enjoy it. This one is a smoker. Read the explanation about it and you should have no questions.

Taking on "The BEAR"
The bear is what's known as a complex. In other words, you will do a certain sequence of exercises in order to complete one "rep" in this workout. You will complete 7 "reps" in each round, for a total of 5 rounds. Starting weight is 65#, and ending weight is on the individual. Goal here is for max loads, not time, so there is no time component. Rest is as needed, but with a catch: If you are in the middle of a round, there is no resting with the bar on the ground. The bar must stay off the ground (however you want to) until that round of 7 complexes has been completed. After the first set of seven is done, you can put the bar down to rest, add weight, and chalk up as needed.

This is the complex to be completed:

Power Clean
Front Squat
Push Press
Back squat
Push Press

You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster. Like I said, 7 reps of the "Bear" per round, 5 rounds total, max loads. Post loads to the comments, and have a great time with it. I love this workout, and it will WEAR YOUR GRIP OUT! is the link to see the video of this workout, compliments of ENJOY!!!

Friday, August 22, 2008


Here is Fridays workout. I am on leave for today, so I will not be here. Go to and click on the exercise demo link at the top of the page, and look in weightlifting link (or the other ones) if you have questions on any of the lifts. Have a great Friday, post your weights and times to comments, and I will see you all on Monday.

Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3 (LOOK THESE UP!!!)
Overhead squat - heavy single; 85% of single x 2 x 3
Chin-ups - 3 x 12 (add weight if needed) (These are specifically chin ups, so just do chin ups)

4 rounds for time of:
250 m row
30 sit-ups
30 flutter-kicks
Post numbers and questions to comments.

Have a great workout, and I will see you on Monday. Enjoy your rest weekend.

Thursday, August 21, 2008

Rest day or....

Its a rest day in our cycle. Or.... you can do a metcon workout today. Its your choice. If you want to do a metcon, hit this one up from


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (Big bell)
12 Pull-ups

Thats about it. Pretty straight forward and simple today. I will be catching up with you guys and doing day three of the cycle today, what you guys did yesterday. Like I said, you guys can hit up a metcon workout today like Helen, or you can take a rest day. Your choice. If you do a workout, make sure you post times to comments. Have a great day.

Wednesday, August 20, 2008

Keeping up with the "New" stuff


There are a couple more "new" lifts that you are guys are doing today. I will explain them as best I can, and you guys will take it from there. I will be around only until about 1230, so if you guys are going to work out, and want some input from me, it will have to be before that. This is day 3 of the cathletics cycle. Here it is:

Front squat - 73% x 3 x 5 (bar is set in the rack position like when you receive a clean, and then squatted. You will do about 73% of what you can back squat for three sets of 5. Start with a conservative weight here guys, this is an akward movement if you arent accustomed to it. High elbows in the rack are VERY important for this lift. Other wise its a straight squat. is a link to view the front squat.

Snatch pull - 100% x 3 x 3 (set up for a snatch, and just do the pull from the floor to the point where you pull your shoulders up right before you "turn over" the weight to receive it overhead. Elbows slightly bent, shoulders high, and on the balls of your feet. Thats the pull. If you dont know your 100% weight, stick to around 135#.) is a link to view the Snatch pull.

Rack jerk behind neck - heavy single; 85% of single x 1 x 3 (all this is is a jerk that you do from the rack. is the link for the rack jerk. The only difference is you are going to take this off the rack behind your neck like a squat, and perform the jerk that way. Getting fast, getting UNDER the bar, and locking it out is the name of the game. You will WORK up to a heavy single with as many 1 rep sets as needed until you get to your heavy single. Do your heavy single, and then do 3 reps of 85% of your heavy single weight.)

Then do the following light metcon as fast as possible, with good form.

3 rounds for time of:
25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW - We dont have SANDBAGS obviously, so substitute 50% BW Power cleans with the barbell. is the link for the power clean, in case you dont remember how to set up for it.

Again, as you guys have questions, feel free to ask. After talking with some of you yesterday, you all did the Muscle snatch wrong, and ended up doing more of a snatch press. No worries, we will correct that for next time. Sorry that I have been out of pocket for the last few days, I have been dealing with my day job... If you guys can work out around 1100, I could help you guys out today. I am still a day behind in the programming, so I have to squeeze yesterdays workout in today before I take off as well.

***All programming and video links are courtesy of catalyst athletics. just to give credit where its due. ***

Tuesday, August 19, 2008

Day two- new skills

Here is the workout for today. There are two new exercises that you guys have not done before. The muscle snatch and the tall clean. These exercises are complimentary exercises to the snatch and clean, and are worked to add strength to those exercises. You guys will need to go to and look up the videos for these exercises, as I will be at the range still, and not able to show you guys the exercises. is the link for the tall clean, and is the link for the muscle snatch. Other than those, you guys know the rest.

Muscle snatch - heavy single

Tall clean + push press + push jerk - 50% (of clean) x 2 x 4

3 rounds for time of:
20 1-arm KB swing (10 each side) - 30% BW
20 GHD sit-ups
5 box jumps - mid-thigh +

Make sure you guys go to the website I posted above or hit those link for the exercise explanations and videos. If the links are not working, just go to and go to the exercise demo link, and look under weightlifting, and click the links for the tall clean and the muscle snatch. You guys will have no problem figuring out how to do the lifts by watching the links. If you cant get to the links, a muscle snatch is where you start out down over the bar in your normal snatch grip. You snatch up the weight, but the third pull is completed by "muscleing" up the bar to the overhead position- this builds strength in that transitional position. The tall clean is basically started in the hang, and then perform a standing clean. You go right from the hang, and drop into a snappy squat clean. Stand up, and finish the lift. On the muscle snatch, you will work up to a weight that you can do only once, so you will do a few reps until you move the weight up to a heavy single. Its up to you how many it takes to get to that heavy single weight. With the tall cleans complex, you will do 2 sets of four of a tall clean, immediately followed by a push press, immediately followed by a push jerk. 50% of what you can clean. Then follow that up with the metcon WOD that is posted after. Post your weights and times to comments as always. Have a great workout, and make sure you get some practice or stick work in before you start the muscle snatches and tall cleans, and watch the videos!

Monday, August 18, 2008

Start of new cycle


Here is day one of the new cycle. There is no skills here that you dont allready know, so you can go ahead and do these without me. I will have to do the workout when I get back off the range. Take your time, and do them right. And these will be percentages of weights, so thats why we did a total the other day, so you can do percentages based off your 1rm. Anyway, here is the workout from They also have an awesome exercise demo section if you cant think of how to do a lift. Anyway, here it is.

Back squat - 83% x 3 x 5 (83-85% of your 1rm for back squat 3 sets of 5 reps)
Snatch deadlift - 110% (of sn) x 3 x 3 (Do a deadlift with a snatch grip, at least bodyweight plus)
Push press - 80% x 5 x 5
Pull-ups - 3 x 10 (add weight if needed) (deadhang only as many breaks as you have to to do 3 sets of 10)
Weighted sit-ups (DB or plate behind neck) - 3 x 10 (can do with an ab mat, or anchored)
Lateral planks - 3 x max (side plank holds for time)

You can go to the cathletics website and look at the comments section if you have questions, but todays is pretty straight forward. We are working a strength cycle, that will have some metcon in there. No worries. This cycle will be working on strength and speed. We will get there. You gotta crawl before you can run. Post your loads to comments as always, and let me know what you think of the program.

Friday, August 15, 2008

Rest, Rest, Rest...

Listen up guys and gals.... We will be starting a new 16 week cycle on Monday that will consist of almost the same template that we have been doing for the last 3 weeks. The change will be that the strength days will consist of O-lifts and light metcons, instead of slow lifts. Take today, Sat, and Sun to get your body rested, as the new program will be tough on your bodies, especially until you get used to it. We will be doing O-lifts and light metcons pretty much every day, with a Crossfit Metcon WOD in there every now and again. We are going to concentrate on getting some speed behind that strength we have been working on. So, have a good rest, let your body recoup, and we will hit it up starting on Monday. Plan on doing some skills on the lifts prior to doing the WODs. Have a great weekend, and I will see you all on Monday. I have classes on Monday and Tues with the Gunners, so I may delay the start of this program until Wed. If I do that, we will have Crossfit WODs posted for Mon and Tues.

Thursday, August 14, 2008

Thusday's pain train

Here is today's WOD. Scale weights as needed, and take it easy with the GHD situps, there is allot of them. I will be busy with a course for the next couple of days, so I probably wont be working out with you guys. Just make sure you guys do a good active stretch, keep good form on all the exercises, and make sure to post your times to comments. Oh yeah, and BRING ME YOUR MONEY! Have a great WOD, talk to you all later.

For time:

10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps (scale weight if needed)
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Wednesday, August 13, 2008


Here it is. Its even the Main Page WOD for today.... How good am I? Anyway, follow this link, and read about the total here from the Crossfit main site.

I will go over the finer points of the total today when we do it. This is a 1rm day. You get three attempts per exercise for your 1rm. Shoulder Press, Squat, and Deadlift. Let me know what time you guys want to do this. The reason we do a total is so that you can accurately gauge not only your starting weights for certain exercises, but to also gauge your progress. Lets get it done today, and BRING ME YOUR MONEY. AND GREEN I NEED A BY NAME LIST FOR EVERYONE YOU SUBMITTED TO ME, please. Thanks. And as always, make sure to post your totals to the comments.

Tuesday, August 12, 2008

T-shirt pricing

Guys and gals,

Here is the t-shirt pricing. The price includes the t-shirt, design fee, screen setup fee, color change, and shipping. These normally cost alomst twice what we are paying, but since we are a non-profit affiliate, we are getting them at cost. This is what NEEDS to happen... By NO LATER THAN Friday 22 AUGUST I need everyones money in cash or personal check made out to me for the ENTIRE amount of your purchase. No backing out at this point either. The per unit price is fixed from spreading out the amount of everything to everyones order. Here is the pricing, so you can figure out what you need to give to me. Once I get EVERYONES money I will put the order on my credit card, and we should have the order within two weeks. Here is the breakdown:

T-shirts: 11.00 per shirt (I put down 10.00 yesterday by mistake)
Long sleeve: 13.00 per shirt
tank tops: 10.00 per shirt
hoodies: 20.00 per shirt

No new orders will be taken at this time. Sorry guys. If you didnt order, or get a chance to, we can possibly work out another order after this one is done.

I cant stress enough how important it is for all of you that rogered up for shirts to get your money to me by next Friday. I would prefer earlier than that, but Ill give you guys until next Friday. If you bow out of a purchase you allready told me you were going to buy, it will screw up the entire process, as the pricing was set per unit. So dont screw your buddy. Come see me here at the shop and drop off your cash or check to me. I have the breakdown of what everyone ordered by person except for what Green gave me. From Green all I have is numbers, so I hope you have the breakdown per person. Thats it. Hope you all had a good workout, and I will see you all tomorrow.....For the TOTAL!!!! Be ready.

You choose Tuesday

Today is your choice for what you want to do for a WOD. I would advise keeping another light day for today. We are in need of some recooperation from last week, and we need to keep it light in aniticipation of the total. So, hit up something that you want to, but keep it light, and I will see you guys on Wed. I will be out of pocket today conducting training with Snipers. We need to make sure we get the little things done in the gym, and get those keys distibuted to those that are going to be keyholders, as well as get the inventories up and all that. Keep it up guys, we are doing really well, and the workouts are proving it.

Sunday, August 10, 2008

For Monday

I will not be around Monday, as I will be attending a unit function all day. So, no total today. Thats ok, if your guys lats and shoulders feel anything like mine still do here on Sunday, you are going to need this..... A REST DAY. Yes, thats right. If you really HAVE to do something, I would say do nothing more than a 5K, and thats it. Me, I am taking the rest day in anticipation of the Crossfit Total that we are going to be doing. I will see you all on Tues. REST.....

Friday, August 8, 2008

Putting the glaze on the ham

Its Friday, so its time to "glaze the ham", or finish this weeks process, however you want to look at it. Here it is: (You know its a MEBB day)

5x5 Shoulder Press

Finishing set of 5 should try and be 5# heavier than last weeks attempt. Although, this week has been rough, so if its not, dont be too dissapointed. Take it as it comes, one set at time, and let the body set the pace.

After 5x5, complete the following for time:

3 rounds of:

5 L-pullups
10 Handstand pushups
15 burpees

Rest well this week, you have earned it...most of you. Get ready for a Crossfit Total next week early. I will go over the protocol for the total when we do it. It will be 1rm time!!! Be ready. Have a great weekend. As always, post loads, times to comments, and let me know when you guys want to work out.

Also, GREAT JOB by all yesterday getting the new box together and ready for WOD's. That place is AWESOME!!! It really is a great setup, and we couldnt really have it much better.

Thursday, August 7, 2008

Time to hit it up

Here is todays WOD, brought to you by Enjoy this one. Make sure to do this WOD with the Dumbells, (dont sub a KB) as its an entirely different stimulus with a Kb, and I want you guys to give the DB snatches a go.

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

For time.

As always, post times to comments. Let me know when you guys plan on doing this, and I will do it with you. I will also go over the finer points of the DB snatch with you guys as well. And by the way, thats a squat snatch. Have a great day.

Wednesday, August 6, 2008


I am back from leave. Glad to see that you all stuck to the WODs. Today is ME Legs. So here it is:

5x5 Back squat

Post loads to comments. Try and get 5-10 # heavier than last week while still maintaining good form. Then for time:

3 rounds:

10 pushups
15 crosschops (red bell)
15 GHD situps
1 min jump rope

For time. Post times to comments.

Great to be back. Hopefully the gym is coming along. Look for a CrossFit Total coming up next week.

Wednesday, July 30, 2008

WOD schedule for the next 5 training days

Guys and gals,

I will be on leave for the next 5 days, so here is the schedule until I get back. Make sure you stick to it, and post your loads/times to the comments section as always. Keep making the progress that I know you guys are capable of. See you all soon.

Wed 30 Jul


5 pullups
10 pushups
15 air squats

Each min on the min for 30 minutes

Thurs 31 Jul


5 x 5 Back squat

try to go 5-10# heavier than last week for your final set of 5.

3 rounds for time of:

500m row
10 burpees
15 KB swings (big bell)

Friday 1 Aug

5 rounds for time:

400m run
15 95# Overhead squats

Monday 4 Aug

MEBB total body

5 x 5 Power Clean and Jerk

Try to be 5# heavier than last week on your last set of 5.

3 rounds for time:

400m run
10 KB crosschops
15 burpees

Tues 5 Aug


50-40-30-20-10 of:

Double unders (do 2x reps of single unders if you can do doubles.... so 100,80....etc)
Situps (dont have to double these, just do the 50,40....etc)

for time

Well, thats your schedule for the next few days while I am gone. Enjoy it. I will be back on Wed 6 Aug and I will be checking the website for your updates, so make sure you are logging your workouts in so we dont have the same thing that happened yesterday where you guys didnt remember your weights, and went "blind" into the workout yesterday. Have a great rest of the week, keep your form good and tight while I am gone, and I will see you all next week.

Tuesday, July 29, 2008

MEBB Total Body

Today is our first day of the second week of MEBB training again. So that means a total body exercise, and we will do the following:

5 X 5 Power Clean and Jerks

followed by:

3 rounds for time of:

400m run
10 KB cross chops (big bell)
15 knees to elbows

Again, the 5 x 5's you need to work back up to around 85% of your 1 rm. Look at your numbers from last week, and use them as a gauge for this week. Try and do 5# more on your last set of 5 than you did last week. Then take a rest, and hit up the mini-WOD for time. Good, crisp clean form that is fast and agressive. Post loads and times to comments, and as always, let me know what time you all are inbound so we can get this knocked out. Have a great day.

Monday, July 28, 2008

Memorial WOD

This WOD is called "Jeremy", unfortunately after a three year old boy that died in an accident. Go to and click on the Jeremy link to read more about him. As a parent, there can be nothing more devistating than to lose a child. Hit this WOD up with his name in your brain, and then go home and hug your children if you have them.

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats

For the OHS, make sure you have a good straight back, you have those active shoulders we always talk about, and that you get down into a good squat. Try that explosive breathing we have been practicing, and get this WOD done. Tomorrow will be a Maximum effort day. Let me know when you guys plan on doing this WOD, and we will get it done! I hope everyone got good rest this weekend. And as always, post your times/weights to comments.

Friday, July 25, 2008

MEBB upper body

Here is the end of our first week of this programming. Maximum effort day for upper body. We are going to do the following:

5 X 5 Standing Shoulder Press

You will take these rounds up to 85% of your 1rm of your standing shoulder press weight. No dip, no drive for this one, just pure shoulder power to bring it up overhead, locked out, with your head shooting through the gap at the end, then lower and repeat.

Then the following:

3 rounds for time:

15 KB swings (large KB)
10 TGU situps (large KB)

I dont know what time you guys want to do this, especially with the "training" we have scheduled for the Battalion this afternoon at 1330. Please advise as to when you all are planning on doing this, and I will be there to demonstrate a TGU Situp. It is basically an anchored sit up where you press the KB up to a locked out position, and "situp" with it overhead for "one". Then return the shoulders to the ground while still keeping the KB overhead, and repeat. You keep the KB overhead, and on the same plane the entire time, so you literally sit UP, and not towards your feet, if that makes sense. Have a great weekend, and we will switch to a 3 Crossfit, 2 ME week next week, so be prepared. You guys have been doign great. Keep it up. Get some rest this weekend.

Thursday, July 24, 2008

Row, Row, Row your boat....

Here is today's WOD. Simple, quick, and brutal. Here it is.

5 rounds of 500m row.

Rest 2 minutes between each 500m row effort. Log your times for each 500m row to comments section. Enjoy the suck from this one. Trying to break it up today, and get ready for a good finish tomorrow. Let me know when you guys want to do this one.

*** If you have no access to a rower, then sub 400m runs for the 500m row. (WTBN guys, you will be rowing)***

Wednesday, July 23, 2008


Its another Maximum Effort day here at Crossfit WTBN. The programming dictates that today is a lower body day, and there is nothing better for building strength than squats, so thats what we are going to do. Squats....Heavy squats past parallel.

5 X 5 Back squats

Then 3 rounds for time of:

1 min jump rope
20 situps
20 KB cross chops (10 each side) with 1 pood KB (small one)

Again, the loads will get progressively heavier until you are about at your 5rm for back squats, or about 85% of your 1rm. Let me know what time you guys want to knock this out, and we will get it done. A KB Cross chop is something that I will have to demonstrate for you guys, rather than explain on here. You can also go to and go to their exercise demo section, and look under general lifting, and find chops-cross, and watch the video. I will see you all later today.

Tuesday, July 22, 2008

Final design (Finally)

Here is the final proof for the t-shirts. This is our design, so no copyright or infringement worries. This is the version for green t-shirts. It will have to be two color (white and black) so it doesnt look stupid. The black will look like the first one I posted on the site, so refer back to that one if you need to. Again, the text about scars will be on the front, under the collar bone, and the rest will be on the back. I need to get the list together for preorder. (PREORDER is for local guys only, sorry) You can get short sleeve, long sleeve, tank tops, or hooded sweatshirts in just about any color you want. We are looking at between 5-8 dollars per shirt (hopefully) aside from the two color green, that will be slightly higher. The hooded sweatshirts will be in the 15-18 dollar range, and will be a heavy hooded sweatshirt with pockets in the front. I would like to get numbers, colors, sizes, and types from all locals by this Friday. (26 July) After we get the inital run completed, all others that are interested in the shirt will be able to go to and order as they please. Get these numbers to me ASAP, so we can get this thing running. Hope you all like the design.

Filthy Tuesday

Here is today's workout. Brought to you by

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps (25 per leg)
50 Knees to elbows (mount pullup bar, dead hang, and bring knees to your elbows)
50 Push press, 45 pounds (just the bar)
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Not much really needs to be said about that. Hit it up, and post your times to comments. Have a great day!

Monday, July 21, 2008

Maximum effort Black Box template


We are going to start a maximum effort periodization schedule for a little while here. Now, stick with me. This schedule is from a guy named Coach Rut that is a very educated strength and conditioning coach that has a Crossfit background. ME or "Maximum effort" is just that, a set rep and round schedule that focuses on your maximum effort. Black box just refers to the fact that you dont really know what happens, just that when you put something into the black box (effort) you get great results on the other side of the box. (metaphorically) So, you put in to get out, that kind of thing. I will program this with the assumption that you are resting on the weekends, so we will do a 5 on 2 off schedule (M-F on, S&S off) We will do 3 ME days (M,W,F), and 2 Crossfit Metcon workouts this week(T,T) Then next week, we will shift and do 3 Crossfit Metcon(M,W,F) and 2 ME days (T,T) The ME days will concentrate on core lifts that will increase your strength, and the Crossfit Metcon days will focus on increasing your metabolic endurance. Stick with me here guys, you will see strength gains if you apply yourselves. A Maximum effort day has a little different mentality to it then a Crossfit day. Plan accordingly. Anyway, enough babbling, here is today's ME program...

5 x 5 of Power Clean and Jerk

THEN 3 rounds of 20 kipping pullups
15 GHD situps for time

The Power Clean and Jerks are just that. You start from the ground, and clean the weight. You do not have to go into a deep squat on a power clean. After cleaning the weight, readjust, and jer the weight overhead. Thats one rep. Do 5 total, then adjust the weight up, and repeat. Do 5 sets. Your last set should be around 85% of your 1rm for a Power Clean and Jerk. After you have completed your 5 x 5, take a short rest, and do the three rounds of kipping pullups and GHD situps, crossfit style. In other words, do 20 kipping pullups and then 15 GHD situps, and repeat for three rounds for time. Thats your workout for today. Trust me guys, give this programming a try for this 3o day cycle, and let me know what you think. You will see a difference in your strength, I promise. Have a great day, talk to you soon. If you want instruction on the power cleans, I will do this workout with you guys today at lunch.

Friday, July 18, 2008

Tabata Friday

"Tabata This" is a workout that I am actually unsure of its origion. But the programming was designed by a Japanese scientist named Tabata. The protocol for tabata (insert exercise here) is for 20 seconds of work, and 10 seconds of rest for 8 rounds of a given exercise. Tabata this takes that to the next level...

20 seconds of work, followed by 10 seconds rest for 8 rounds per exercise. Complete all rounds of the first exercise before moving onto the second, then the third....etc. One minute break between each individual exercise. Scoring is done by keeping track of the lowest number of reps per exercise (cals for the rower) These are the exercises:

Air Squat

So, you would do 8 intervals of 20 seconds of air squats with 10 second breaks inbetween, take a minute break, then do 8 intervals of 20 seconds of rowing (for cals) with 10 second breaks in between.... all the way until you are done. The clock keeps running for your rest interval. Scoring is like I said, by tracking the lowest number of reps per exercise. This is not a pacing workout, it is literally 8 "sprints" per exercise. The body will compensate for the workload by "pacing" itself for you. Enjoy the workout. We will be doing a little different programming next week. We will work on some max effort days intermingled with some metcon Crossfit workouts, should be interesting. Rest up this weekend, you are going to need it.

Thursday, July 17, 2008

T-shirt Update

I got the proof back from today on the reworked art, and IT LOOKS GREAT! Seriously, it looks better (I think) than the origional. Anyway, when I get one isolated that I can put up on the site, I will, and you guys can take a look. The local guys, you can come over to the shop, and I will show you the proofs till I get it up on the site. Start getting those colors, sizes, and numbers together. You can get short sleeve t's, long sleeve t's, tank tops, or hooded sweatshirts. I think we are looking in the 5-8 dollar range for the t-shirts, and around 15-18 for the hooded sweatshirts.

Endurance Thursday

Here is the workout from today. Hit it up with fire in your belly.

AMRAP (As Many Rounds As Possible) in 20 minutes of:

15 pushups
12 ring dips (if no rings, sub 2 to 1 ratio of regular dips to ring dips, so 24 vice 12)
9 115# push press (its a shoulder press, with a dip/drive in it. In other words, dip at the hips, and drive the weight overhead while shooting your head through the gap and locking out the arms) scale weight as needed but I wouldnt go below 95#, and I would try the 115#.

Post number of rounds completed to comments.

If you guys want to come over and do this at my gym, I have got the rings set up to run two at a time. Let me know, I will be here all day. GET YOUR WORKOUTS IN NO MATTER YOUR WORKLOAD!!! Have a great day.

Wednesday, July 16, 2008

T-Shirt problems

Ok folks....

Here is the deal with the t-shirt design. I leaned a little too far forward in the tshirt design apparantly. The skull that I was using for the design was created by a private designer, and I was waiting for his approval for use of the skull. Well, I just got back an answer from the origionator of the skull, and was told that they did not want us to use that skull in our design. So, I am going to pull that skull, and work on finding another one to use in its place. Give me a little more time to get another design worked up with another skull, and I will put it out again. Sorry for all of this, I guess I didnt think in a million years that I wouldnt get a yes from the designer. Thats what I get for assuming. The layout will be the same for the shirts, it will just have a different kettlebell skull in it. I am working on it now, so just give me a little time. Just another lesson for me to learn in this new world of mine....

Dead Wednesday

Its time to bring your "A" game to the table today gents. Nothing fancy today, nothing "new age". Its deadlifts and nothing but deadlifts. Get some chalk and some weight, and some M A N, and hit it up.

5-5-5-5-5 Deadlift. Post loads to comments.

All video clips courtesy of exercise section of their website.

This workout should be progressive in nature. In other words, you should work up through the sets until you get to your "true" 5 rep max. Start at about 60% of your 5 rep max, and work your way up from there. Good crisp form, straight back, tight core, and keep your lower back from rounding. Watch the video clips, and then hit it up. Have a great day, and lift some weight!!!

Tuesday, July 15, 2008

Fast and furious

"Warm up" with the following:

3 rounds of

10 pullups (dead hang only)
10 pushups
30 second bridge holds (modified pushup position, elbows and forearms on ground, the rest is a pushup position, keep a flat back through the bridge hold)

Then do the following workout for time:

4 rounds of:

400m run
50 air squats (butt to dynamax ball depth or A2A, open hips completely at the top)

for time.

As always, post times for the workout, and anything else to comments. You guys have been busy lately, I know, but you guys need to carve out some time to workout, or you cats will backslide. Get on it. This workout should take you guys under 15 minutes. The warm up should take you about ten minutes as well. The only wasted rep or exercise is the one you didnt do. Have a great day, talk to you all later.

Monday, July 14, 2008

Many Thanks

So, I was sitting here reading some of the recent postings on the site, and I thought that I would be remiss if I didnt mention a few things, so here goes.

I would like first off, to thank Maj Andrew Thompson, of Crossfit Quantico, for helping me bring this affiliate here at WTBN out of the planning phase. His dedication to organizing and implementing non-profit military affiliates in the Marine Corps have helped quite a number of us get our boxes off the ground, and I am very much in his debt for that.

I would like to tip the hat to the guys and gals of WTBN that have embraced this method of fitness whole hog, and are drinking (and sometime throwing up) the kool-aid on a daily basis. Their individual efforts make me on a daily basis get that extra pullup, or shave those ten seconds off of my last time. Watching and teaching someone through a clean, or a muscle up, or even just to get one good legitimate squat is why I do this. Progress, always progress.

I would also like to thank those that have commented on this blog that are in places other than right here at WTBN. The fact that there are people out there that look up the site on a daily basis and are hitting up the WODs right along side us (in spirit at least) is motivating to say the least. My thanks to you, and my sincerest promise that I will keep it coming if you do.

I would like to also thank my command here at WTBN for embracing functional fitness. Their foresight into the future of fitness in the Marine Corps is truly remarkable, and their willingness to allow myself and some others to "break the mold" of Marine Corps PT (with the help of Coach Glassman, of course) has brought Crossfit to the masses here at WTBN.

And speaking of Coach Glassman, and all that have helped to develop Crossfit and promote over the years. Thanks to you, the pioneers of functional fitness, for bringing what truly is the best and most complete training that I have ever seen to the front of our minds, bodies, and spirits. And giving it all to us for FREE, every day, on the main site. I couldnt thank them enough for all they have given to me.

I hope that what we are doing here at WTBN is something that you guys and gals out there can latch on to and take to the next level. We started small, (about 5 guys), and we are still not putting up huge nubmers like some of the affiliates, but I dont mind. Why? Because we have quality people that come out here that are truly committed to one thing: becoming more fit. And thats what I am here to do, get fit....legitmately fit. Not picture strong, or gym strong, but strong when its my or my buddies life on the line. And thats the way you all should approach it as well, at least in my opinion. So, to those of you that are out there, day in, day out, getting that extra air squat, or getting in from that run 20 seconds quicker than last time, or getting Fran done 30 seconds better than last go around...I say thank you. Thank you for putting the time in to get fit. Talk to you all again real soon.

Here it comes....

A new week brings new challenges. Introducing a new exercise today for most of you. The "L" pullup. Its just that. You do a dead hang pullup with your legs held up perpendicular from the ground, so your body resembles an "L". If you cant hold your legs up (feet together) in an "L", then you can scale it back and do raised knee pullups. (You do a dead hang pullup, and hold your knees up in a tucked position) Try and do them in an L, before you degrade to the tucked position. These are killer for your core. And you guys get more proactice with the handstand pushups as well. Burn through this bad boy and as always, post your times and such to the comments. Hope everything went well. Mr. Hill from Range unit found his way back to the gym today, so he will be doing a 0630 workout with me for the forseeable future. If any of you out there would like to workout at 0630, I will be doing sessions at that time now as well. Here is the workout:

For time:

15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Keep your shoulders active in the hand stand pushups. Do good form on both exercises. Done right, this workout will engage a good portion of your core and upper body, as well as engage smaller muscle groups in your legs to stay in position and stable. I may not be around at munch time for this workout today, as I will be on the range, but there should be no questions on this workout. I will try and see you guys before I leave for the range this morning. Good luck, hope the weekend went well, and I will talk to you all soon.

Friday, July 11, 2008

Friday's Gut Check

Here is Friday's offerring brought to you by Coach Rut. Its a good one.

"Gut Check"

21 KB swings (Big bell)
21 Pullups (Kipping or dead hang)
21 KB swings
21 Burpees
21 KB swings
21 Box jumps
21 KB swings
21 Thrusters (45#, so bar only)
21 KB swings
21 Sumo Deadlift High Pull (65#) (wide base with legs, narrow grip on bar, start in deadlift form, and pull to chin, then back down to ground, thats one)
21 KB swings

For time.

As always, let me know when you plan on working out, and I will come over and go over the WOD and form on the lifts. If you guys need more KB's and boxes, come over and get them from me. This one will take a little while, so make sure you guys are ready. Its called Gut Check for a couple of reasons. One, its going to take some guts to finish this strong, as its a hard workout. Two, because the number of swings will engage your core if you are doing the swings correctly. Either way, its gonna get ya. Have a great workout, enjoy the weekend, and get ready for next week, which will be another great week. Plan on possibly getting wet in one of next weeks WODs, so get some goggles for the pool if you dont have them allready.

Wednesday, July 9, 2008

Thursday's Nightmare

Here is Thursdays workout brought to you by This is the workout I did at the end of last week. Hope you enjoy it, it is one of the harder workouts I have done since I started crossfitting.

3 rounds for time of the following:

135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps (this rep starts in the hang position, so you will not be starting these reps from the ground) Also, its a power clean, so you do not have to drop into a full squat for these.
135 pound Front Squat, 9 reps (high elbows, good deep front squat)
135 pound Push Jerk, 6 reps (just that, dip, then drive, and get locked out, and shoot the head through the gap.

Scale the weights as needed. I would stay at the 135 for the deadlifts for you guys, maybe go down to 115 or 95 for the power cleans, stay at 135 for the front squats, and maybe 115 or 95 for the push jerks. I will be on leave on Thurs, so hit this up whenever you can, and make sure your guys form stays crisp. I will be back to work on Friday. Enjoy the workout, and make sure you guys get back to posting.


Here is the proof for the t-shirt. The top graphic is for the front of the t-shirt, and will go under the neck of the t-shirt around the collar bone area. The Crossfit WTBN and kettlebell skull will go on the back of the t-shirt. Give me a little time to get the actual digital images back from the graphics guys, and start talking to t-shirt people. Let me know what you think of the design, and if you guys would actually buy it. I am thinking about doing a run of stickers as well. Give me your thoughts.

A little up and down and back and forth...

Here is today's workout brought to you by Capt Croniser via He brought this one to me, and it looks good, so lets do it. Thats how it works around here. I am always up for new ideas, and great workouts, so lets get it done. We will need to bring our rower over to the gym as well, so you can at least work out two at the same time.

Row 500m
10 Deadlifts (225lbs) - Yes, you can do it....
Row 400m
8 Deadlifts
Row 300m
6 Deadlifts
Row 200m
4 Deadlifts
Row 100m
2 Deadlifts

For time. Now, here is the thing. The pace for your row should INCREASE, and not decrease as your legs (the row legs, not your actually legs) get shorter. Yes, you will be getting tired from the Deadlifts, but that last 100m row should basically be an all out sprint to the finish. Your 500m should come in around 2 minutes or less, just to give you a time to shoot for. I will go over row mechanics with you guys before the workout, as well as deadlift form.... Unless I am out on the range working. I will let you know. Have a great workout, and make sure you read the dedication post I put up from yesterday, and REALLY read it.

Tuesday, July 8, 2008


You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.

Somewhere, there’s a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes.

While you were walking around, telling your friends how hardcore your workout was, Guy Number Two was still collapsed, the prospect of driving home as daunting as climbing K2 during a snowstorm.

When he finally stood up, he didn’t say a word.

CrossFit is a decidedly masochistic pursuit. To be any good at it, you have to enjoy the pain. You have to push back the threshold day after day, until last year’s traumas feel like an hour-long rubdown at the Canyon Ranch. One day, you find a threshold that takes the whole thing just a little too far, and you get scared to go back.

The men and women that decimate your times are not superhuman. They’re not particularly genetically gifted. Hell, most of the top CrossFitters in the world would get absolutely pummeled in your standard game of rugby, buried by larger athletes begat by larger parents.

What differentiates these individuals is not a gift, but an unreasonable desire to push self-imposed suck beyond its logical limits. What comes out the other side becomes legendary.

Like any human pursuit, we seek ways around the hard part. Limited range of motion and new techniques. Dropping the deadlift from the top, bouncing it off the floor. Squatting above parallel and not standing up all the way. Chicken-necking above the chin-up bar, and reviewing the tape to see if we made it.

We want the reward (speed) without the sacrifice (pain).

This is not conscious cowardice. It’s pure out-and-out rationalism. At some point, the next threshold is the one that takes it too far, leaving us in an exercise-induced hallucination that lasts a few moments too long. Our hearts bounce around our insides for one beat too many, and our lungs beg to explode for an unwanted extra second. Every exhalation coincides with a constriction of vision, and the cold taste of copper.

No sane human being would enjoy such a feeling.

Still, the glory beckons. Surely, with enough training and the right supplements, there’s a way around the Hard Part. Enough sleep and enough vitamin B will get you the sub-whatever time without the attendant pain. There’s no need to redline your heart rate or pop capillaries. No need to ache so badly at night that you can’t sleep. Surely, there are ways around this.

Fortunately, the steroids are a no-go, and the exercises are done correctly or not at all. The only way to legend is through ever-mounting piles of pain. The meadow has to tilt at 45-degrees, and he rubdown at the Ranch must be done with Brillo Pads. If you can talk, you’re not trying hard enough. If your nerves aren’t frayed and ready to rebel, you’ll never get there.

Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.

After all, the world is a lot brighter when your pupils are the size of dimes, and massaging your sternum with your heart starts to feel good after a while. The plasma finds its way out of your lungs, and eventually you’ll be able to drive.

Sometimes, lying on the floor is its own reward.

This article was origionally penned by Jonathan Gilson from