Tuesday 9/23/14

For time
100 double unders
KB swings (70/44)
Plyo push ups (45/25)
Box jumps (36/30)
100 double unders

*I will explain the plyo push ups in class. Don’t stress

Monday 9/22/14

Front squat
2-2-2-2 @ 90% of 1 RM

*Perform 5 weighted pull ups between sets. If you don’t have strict pull ups then do 5 pull up negatives.

12 min AMRAP
12 deadlift (135/95)
9 hang cleans (135/95)
6 push jerks (135/95)

*Score for rounds and reps



Saturday 9/20/14

“Cindy on the Run”
20 min AMRAP
200 m run
5 pull ups
10 push ups
15 air squats

*Score for rounds and reps



R.E.D. Friday – 9/19/14

Strict press
7-7-7 @ 70% of 1 RM

For time
150 wall balls (20/14)

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Thursday 9/18/14

“Rise to the Challenge” WOD 3
For time
75 double unders
50 box jumps (24/20)
25 toes to bar
50 KB swings (53/35)
25 toes to bar
50 box jumps
75 double unders

*25 min time cap



Where were you….

Where were you when you realized your true strength?

Where were you when you decided to take control of your life?

How low have you fallen? How long did it take you to get back up?

I was about 2 miles into a 3 mile race. I was done, lungs on fire. But this was regionals…. Possibly the last race of my high school career. 1 mile left? I had nothing left. Then something clicked. I wasn’t done. This wasn’t how it was going to end. Not today, not ever. I pushed so hard that I collapsed at the finish line into a heaving ball of spit, snot, and tears. I did it. I ran (physically and metaphorically) headlong through the barrier that I thought was going to hold me back. Not today pain. Not today fatigue. You’ll have your moment, but not today.

I was halfway through a bottle of tequila when my wife said if she came home to me like that again she was gone. But… alcohol was how I had gotten through the previous 3 years. No…. F*** that! Alcohol is not taking me down. I have more to give. My life is worth more than that bottle. I’m better than that. I’m stronger than that.

I was about 14 minutes into a terrible workout. Jesus, my legs are burning. I can’t breathe. Another round? F***…. how is that guy still beating me? Wait a minute…. F*** this workout! Pistols are not taking me out. Hand stand push ups will not defeat me. Stop being a pussy. That guy is still beating you. You think he doesn’t hurt as much as you right now? What makes him better than you? That’s right… NOT A GAWD DAMN THING! F*** these pistols!

Where were you when it happened?

Where were you when you realized you had more to give?

Where were you when you decided CrossFit was not going to be responsible for your downfall? Where were you when you decided that 10 years of an unhealthy lifestyle was no excuse? When you said “F*** cookies!” and threw them away? Where were you when you poured that alcohol down the drain? Where were you when you cast out the demons that have been taunting your very existence for far too long? Where were you when you said ENOUGH? When did you realize that you are the master of your destiny?

Where were you when life took you down and; like that back squat, you grunted, screamed and stood that bitch back up? Where were you when you decided to stop being the victim, and become the victor? Your weaknesses and failures are not keeping you down. Not now, not EVER!

Where were you when like the mighty titan, Atlas, you had the weight of the world on your shoulders and instead of collapsing….

… You shrugged.

Wednesday 9/17/14

Heaving snatch balance
3-3-3-3-3 – progressive loading

10 min AMRAP
6 power snatch (95/65)
12 push ups
18 sit ups

*Score for rounds and reps



Tuesday 9/16/14

1000 m row
5 rounds
10 hand stand push ups
20 pistols – 10 per leg
10 toes to bar



Monday 9/15/14

5 sets of the following complex
– Halting clean deadlift
– Hang squat clean
– Hang squat clean

*Progressive loading

For time
1200 m run
63 KB swings (53/35)
36 pull ups



Saturday 9/13/14

For time
40 double unders
60 ft OH walking plate lunge (45/25)
40 KB sumo deadlift high pull (53/35)
60 ft OH walking plate lunge
40 box jumps (24/20)
60 ft OH walking plate lunge
40 KB swings (53/35)
60 ft OH walking plate lunge
40 plate burpees



R.E.D. Friday 9/12/14 – Benchmark Friday YAY!!!!

2 min max double unders

Squat clinic – Oh leopard, save us from our horrible squat positions! We’re going to spend some good quality time improving that squat. Lord knows we can all benefit from this.

For time
30 clean and jerks (135/95)



How to log your meals for the nutrition challenge.

Log in to your wodtogether and look to the upper right hand side. You will see a little icon that looks like a fork and knife. Click it. If you’re on the mobile site – m.wodtogther.com, just click the “post meal” button.

Knife and fork

Set your date, meal category and tell me what you ate. If you’re on the mobile site it will set your date automatically to be the “today”.


Here is what I’m looking for so that you don’t lose points:
I am looking for an entry of some sort for all three meals. Try not to skip a meal, but if you do just log the details as “skipped meal”. Otherwise I will be wondering if you did in fact skip your meal, or if you just forgot to log it and I need to get a hold of you to remind you to put it in. If it comes down to it, you are going to lose a point for every meal that you did not log. Don’t forget your snacks, you can either log these separately if that’s easier for you to log on your phone while you’re eating them throughout the day, or you can list them all in one entry. Up to you.

I don’t need to know what your portions were. As long as the food is on our yes list, I don’t need to know whether you ate a cup of it or a teaspoon. We are trusting you to use your best judgement and keep your portions of fruit, honey and nut butters under control.

Tell me when you take your cheat meal. Please still log it in detail, but designate it as your cheat meal. Otherwise I will dock you points for it.

Be specific with things. I am always going to give you the benefit of the doubt, but help me out. If you’re making your own condiments, tell me what’s in them. If you use a sauce or salsa or spice mix or whatever, either list the full ingredients or just tell me that the ingredients are okay. I trust you. I just need to know that you took a moment to read the list and make sure that there is no sugar or soy or maltodextrin, etc. If you are making a recipe, it works for me if you just copy and paste the link to the recipe. Just make sure to give me the details on any changes that you made. Keep in mind that if you list a food that I don’t recognize, my first step will be to do a quick google search on it. If what I am seeing on google doesn’t follow our challenge, most likely you will lose points.

Here’s an example of a day that was done well.


So how do I see my entries and points? Go to your profile (click on your name in the left hand navigation bar) and then scroll down a bit and look to the right.You’ll see under your Athlete Pages a button named “Diet Journal”. It’s the 4th one down. Click there. This is also how you would find entries if you need to edit them.

diet journal

I will be going through reading every entry and assigning points for each day. If I dock a point, I will tell you why. You’ll be able to see my comments and points. I will be doing this periodically. I try to do it once a week but I don’t keep a set schedule. Most people had the most success logging their meals every day. Some kept track of everything in a notebook and went back to log a few days at a time. Whatever works for you works for me, as long as you are accurately logging your food.

pointsYou can copy meals that you’ve logged before. This comes in handy if you eat the same thing for breakfast or if you made one dish over the weekend and are eating it all week long. Go to the entry that you want to copy and look to the very right hand side of it. You’ll see the icon that looks like two pieces of paper. Click that and your new entry will pop up with all the details of the previous one. Just make sure the date and meal category is correct. You are also able to add and edit the meal details.

Let us know if you have any other questions!

Thursday 9/11/14 – Never Forget

With today marking the the thirteenth anniversary of the tragedy that was 9-11, I can’t help but reflect on the event that launched me to the place I am today. Though the events of that day were both tragic and horrific, I know that I would not be the man that I am today without it. I was 13 and remember watching it all live on the news knowing that someday I was going to do something about it. I signed up for the Marines the day I turned 18. Without the experiences of those 4 years, there is no way I would have the confidence or the ability to start and run my own business. It’s the trials in our lives that define us and make us the people we are today. I hope you use this day to reflect on all the trials you’ve endured and came out stronger/better because of it.

5 min AMRAP
15 wall balls (20/14)
20 mountain climbers

Rest 2 min

5 min AMRAP
20 DB snatch (45/25)
10 toes to bar

Rest 2 min

5 min AMRAP
10 burpees
20 flutter kicks

*Score for total reps



Nutrition Challenge DETAILS

NUTRITION CHALLENGE!!!!! Starts Sunday at midnight! Details are here. Please read the entire article even if you’ve participated in a challenge with us before. There is a sign up sheet at the gym, get your name on it!

Nutrition Meeting on Monday at 5:30pm. You’ll notice that class on Monday at 5:30pm is cancelled for this reason. Come on in to ask questions, share recipes and talk more about how this whole challenge is going to work.

How to log your meals – here.

Wednesday 9/10/14

Push press
2-2-2-2-2 @ 90% of 1 RM

10 min EMOM
3 hang power snatch (115/75)



Tuesday 9/9/14

6 rounds
5 pull ups
5 ring dips
10 med-ball cleans (20/14)
15 sit ups
200 m run

FIREBREATHERS – Substitute muscle ups for the pull up/ring dip combo.



Monday 9/8/14

Back squat
2-2-2-2-2 @ 90% of 1 RM

4 rounds
10 KB push ups
20 KB swings (53/35)
30 double unders

*KB push ups are performed like a regular push up except one hand is on a KB (on the “bell”, not the handle) and the other on the ground. Switch hands on KB each rep.


Saturday 9/6/14

For time
25 pull ups
200 m run
40 ft burpee broad jump
400 m run
60 walking lunges
800 m run
60 walking lunges
400 m run
40 ft burpee broad jump
200 m run
25 pull ups



RED Friday 9/5/14

Split jerk
2-2-2-2 – HEAVY!

5 min to establish a 1 RM height box jump

With a continuously running clock counting down from 10 min
4 min AMRAP – box jumps (6 inches shorter than max height)
3 min AMRAP – double unders
2 min AMRAP – wall walks
1 min AMRAP – lunges

*Score for total reps

CC - Website


Thursday 9/4/14 – GO HAWKS!

Happy birthday to Peter!!! We enjoy having your intensity and drive in the gym and love seeing all the improvements you’ve made over the last 4 months. Keep it up!


4-4-4-4 @ 75% of 1 RM

*Pause for 1 second just below knees on the ascent. Reset at the bottom every rep (no bouncing).

“Death by Pull Up”
With a continuously running clock…
1st min – 1 pull up
2nd min – 2 pull ups
3rd min – 3 pull ups

*Continue until you cannot complete the number of reps for the minute that you’re on.




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