Monday, February 27, 2012

But I dont want to bulk up...

I hear this alot. My wife has said it and so has my daughter. I have heard this from almost every girl when it comes to crossfit. I get what they're saying, I really do. Due to our society the only images our ladies can associate with "extreme fitness" is badly over-tanned veiny steroid freaks in body building magazines, and the women in these magazines are gross (so are the men btw), not to mention scary. I always try to dispel these images by telling the ladies to look at olympic athletes like in track & field or gymnastics or even pro female tennis stars. Being healthy and fit is the same thing as being strong and sexy...guys we need to drive this message home as much as possible, our ladies are beautiful and we can help them realize this. Women are the stronger sex (I site the fact that they have babies every day and if it were up to guys, we would not go through that process at all), and it's up to us to help them see it. So I leave you with this, when your girl says she doesn't want to WOD with you because she dosnt want to "bulk" up, show her this...


Dynamic Warm up
Shoulder MWOD

Kipping Pull up Progression

4 RFT w/ 45 sec rest between
6 Dead lift
5 Hang Clean
4 Rev lunge to push press
3push press to squat clean

Shoulder Press

Saturday, February 25, 2012

02/25/2012 Open WOD 1 re-test

God that sucked. The first time it was bad enough, this time was even worse... I just warmed up with some squats and double unders for 5 min and hit it. I told myself "no matter what, keep moving." my 2nd and final attempt at WOD 1 is officially #93. Take or leave it, that is my best effort. Now on to WOD 2, hopefully it's something easy like "napping for time". Have a great weekend, c u monday


Dynamic Warm up
Burgener Warm up

Kipping pull up progression

SealFit Complex
4 RFT (90sec. rest intervals) 6 reps per move/(95#/65#)

  • Dead Lifts 
  • Squat Cleans 
  • Front Squats
  • Push Press
  • Back Squat
  • Push ups


Thursday, February 23, 2012

Pick it up grandma

Ok, so I'm just as guilty of wimping out sometimes as we all are. It's easy to do, you get into a nasty little WOD and all of the sudden negative thoughts start to creep in..."this is too hard" or "the weight is too heavy" or "I dont know if i can finish in time"...there are so many negative things our own brains can throw at us it amazes me! We do our best to push back and replace those thoughts with positive of my favorites is "Just one more rep". Well, Im always trying to find new inspiration to share with you and I think I've found something that is a classic..."if they can do it, so can I" type of scenario. Next time your feeling those negative thoughts get to you,  just remember Rita.


Dynamic Warm up

Muscle up progression from the floor

2012 Open WOD 1
7 min AMRAP
5 rft
20 pull ups
30 push ups
40 sit ups
50 squats

Shoulder Press
5-5-5 De-Load

Wednesday, February 22, 2012

2012 CrossFit Games Open-WOD 1

here it is...


Trust me, when Dave Castro smiles like that, it's gonna be bad, real bad.  This is WOD is all between your ears...100% mental!! You just have to keep moving and get through it. Make sure each rep is to standard, the last thing anyone wants is for their reps not to count. You CAN do this...good luck& post your scores to comments. I'll do this little diddy in the morning and post my score.


Dynamic Warm up
Burgener Warm up

Kipping Pull ups

Thrusters 95/55#
Pull ps

Box Squat
5-5-5 De-Load

Friday, February 17, 2012


Dynamic Warm up
Burgener Warm up


Dynamic Efort Day
*Start fast and end Faster*

Part A:
10 sets of 3
Box jumps
Back Squat w/ Chains (165/75)

Rest for 5 minutes...

Part B:
10 sets of 3
bench press with bands (115 + 2 small bands)

Thursday, February 16, 2012

How Strong are You?

Thats a fair question right? I ask myself that same question before each and every WOD. How do you know? Well depends on what type of strength your talking about...did I confuse you yet? Ok, so this is what im talking about. We all have an opinion of where our strength is. For some people its upper body, for others it's lower body, and still for others it may be snacking late at night!!(thats one of mine BTW) Id like you to ask yourself how is your mental strength? As we pound away at forging elite fitness every day, we need to be aware that mental toughness out ways physical strength every time. I know we sweat and bleed during our training and like in life, we sometimes want to quit just to stop the pain we are in, right? I'm asking you to DIG DEEP...ALWAYS give yourself just one more rep, fill your head with positive self talk and get rid of the negative thoughts,period.  If you do that, I will promise you that whatever your in the middle of, it will suck less. To help with my point, I found an inspiring picture for you. This lady is a single mom AND a cancer survivor...if she can, you can. Lets smile and do some work!!


Dynamic Warm up
Burgener Warm up

Ring Dips / Ring Push ups

For Time

  • Row 2k (8min @ 90%)
  • 1 round of Cindy (5 pull ups;10 push ups; 15 air squats)
  • Row 1k (4min @ 90%)
  • 1 round of Cindy
  • Row 500m (2min @ 90%)
  • 1 round of Cindy

Bench/Floor Press


Dynamic Warm up
Burgener Warm up

DB Single Arm Snatch

KB Complex
35 Double unders (100 reg)

KB Complex
4 Rounds/4 Reps each (alt arms each round)

  • Single Arm Snatch
  • Wind mill
  • Single Arm Front Squat
  • Single Arm Shoulder Press

Shoulder Press

Monday, February 13, 2012


Dynamic W/u
Burgener W/u

Squat Clean
1x5 pvc
1x5 med ball
1x5 O bar

15 DB Split Cleans
21 Pull ups

Box Squat

Friday, February 10, 2012


Dynamic Warm up
Burgener Warm up (pvc&bar)

Ring Dips (3x5)

4 Ground to Shoulder (55#SB/20#MB)
6 Box Jump Overs
10 Plyo Chest to Deck Push Ups

Box Squats

Thursday, February 9, 2012


Dynamic Warm up
Burgener Warm up w/ PVC

5 Man-makers
5 MB overhead Lunge

Fight Gone South
3 Rounds -alt. each minute score total # of reps
Wall Balls (20#)
Box Jump (20")
Air Squat
Push Press (75/55#)

Crossfit Total
Dead Lift
Back Squat
Sholder Press

Wednesday, February 8, 2012


Dynamic Warm Up

1/2 Tabata - 4 rounds 20/10

DeadLift (135/95)
Box Jumps (24"/20")
Knees to Elbows

3-3-AMRAP (80%-85%-90%)

Here We Go...

Hey everyone...Im back from some much needed R&R. Im ready to hit it hard and DO SOME WORK and I know YOU are too!! CrossFit Games 2012 is around the corner, I can smell the chaulk in the air!!. Registration is open and the WOD's are on their way...good luck and lets get to it! 3-2-1...GO!!

Wednesday, February 1, 2012

On the Road WODS

Ok so im headed out for a bit but before i go i wanted to post a bunch of WOD ideas that you can do just about anywhere anytime. it's a long list so knock yourself out and enjoy!

-10 push-ups, 10 squats, 10 rounds.
-Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
-Handstand to Jack-Knife to vertical jump. 30 Reps.
-Run 1 mile with 100 air squats at midpoint, for time.
-7 squats, 7 burpies, seven rounds, for time.
-10x 30 second handstand to 30 second bottom of the squat hold.
-Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
-Run 1 mile, plus 50 squats-for time.
-100 burpees for time.
-5 squats, 5 push-ups, 5 sit ups, 20 rounds.
-5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
-Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
-Handstand 10 seconds jack-knife to vertical jump. 25 reps…
-50 air squats x 5. Rest equal amounts as it took to do each 50.
-Run 1 mile and do 10 push-ups every 1 minute.
-Sprint 100m 30 squats…8 rounds.
-30 push ups, 30 second handstand or Plebs Plank..3 rounds.
-10 sit ups and 10 burpees…10 rounds-for time.
-Handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
-250 jumping jacks…for time.
-100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
-Tabata Push-ups.
-30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
-With eyes closed do 10 air squats, open 10 push ups eyes closed, 5 rounds for time.
-Run 1 minute, squat 1 minute 5 rounds.
-air squat x 10 push up x 10 sit up x 10 3 rounds for time
-10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
-Do Tabata Squats with eyes closed.
-bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
-20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
-Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
-sprint 50 meters, 10 push ups. 10 rounds.
-50 air squats, 4 rounds. rest for 2 minutes between rounds.
-3x 20 tuck jumps. 3x 30 second handstands.
-400m run/sprint 30 air squats, 3rounds for time.
-20 jumping jacks, 20 burpies, 20 air squats…3 rounds
-Warm up. Run 100 meters and do 20 air squats. 10 rounds.
-Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
-100 air squats 3 min. rest, 100 air squats.
-Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
-10x 50 meter sprint.
-Test yourself on a max set of push ups…tight body chest to the floor…full extension!
If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
-Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups
-run 400m air squat 30 hand stand 30 seconds 3 rounds for time
-5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form
-50 burpees for time.
-5 pushups, 5 squats, 5 sit-ups – 20 rounds
-Run 1 mile, stopping every minute to do 20 air squats.
-30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds
-run 200 meters, 50 squats, 3 rounds
-Tabata Squats
-Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time.