Tuesday 9/2/14

KB snatches (53/35)
Wall balls (20/14)
Knees to elbows

Monday 9/1/14 – “Hotshots 19″ Hero WOD

In memory of the nineteen members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

“Hotshots 19″
6 rounds
30 air squats
19 power cleans (135/95)
7 strict pull ups
400 m run



Saturday 8/30/14

“Dirty Thirty”
For time
30 box jumps (24/20)
30 jumping pull ups
30 KB swings (53/35)
30 lunges
30 knees to elbows
30 push press (45/35)
30 back extensions
30 wall balls (20/14)
30 burpees
30 double unders



Friday 8/29/14

“Bear” Complex
3-3-3-3 – progressive loading

1 complex – 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 behind the neck push press

12 min AMRAP
6 pull ups
12 burpees
24 KB swings (53/35)

*Score for rounds and reps



Taking some personal responsibility

Here it is, another installment of my coach’s rant. This one is going to cover a few topics that all kind of stem from the same problem. I feel like I need to make something clear. Amy and I are NOT personal trainers. The reason I say this will become more clear as we progress through this blog. That being said, it’s time for a lot of us to start taking some more personal responsibility in the gym.

I realize we have a ton of new people in the gym. If you’ve been here less than 3 months then most of this doesn’t pertain to you. However… If you’ve been CrossFitting for 6 months or more then this might possibly be applicable to you.

First off… You guys need to keep track of your lifts. We’ve hammered this over and over and over again. We’re getting busier. Classes are getting larger. We can no longer hold your hand and tell you exactly how much weight you should be lifting each day. We have an awesome, easy to manipulate program that literally takes 3 minutes a day to use and keep track of every single lift you’ve done here in the gym. How can you possibly know if you’re getting stronger or faster if you have no idea what your results were from a few months ago? Gone are the days of Amy or I dropping what we’re doing in the middle of class to look back through past whiteboards to figure out stuff that YOU should have logged yourself. Know your numbers. If you really have no clue, well it’s time for you to put your big kid pants on and figure it out. One of the hardest questions for us to answer in class is “What weight should I do?” We don’t have the time to keep track of that stuff anymore. All we can really do is guide you by saying “This should feel really heavy (or light) for a set of (however many reps).” If you’ve been here for longer than a few months, you should start to have a pretty good understand of what is heavy or light for you. Here’s a little tutorial that shows you how to log your WODs. Log your WOD tutorial

Second… Learn the lifts. If you’ve been here for 6 months or more, there is absolutely no reason that you should not be able to tell me the difference between a snatch and a clean. Most of you should know what I mean when I say to take it from the hang or that we’re doing the “power” variation of said lifts as well. This is where I try to distinguish the difference between being a personal trainer and a coach. Imagine you’re on a football team, and there a certain plays that you need to know. How long do you think you’d last on the team if every time your coach called a play you had to stop practice to ask him what play it was? My guess is not very long. We need to focus and get this stuff learned. That way we can spend more time perfecting the movement and less time trying to remember just the basics.

Third… Time management. I love when you guys show up early. Love it. There are some things that I’ve been seeing that kind of throw me into a tizzy. I guarantee that everyone here in the gym has some type of mobility issue. So my question is why would you come in 20 minutes early and waste all that time by sitting on the couch looking at your phone? I know a lot of you come in and grab rollers and bands and get busy getting mobile, and I love it. High five because you guys rock! But there are plenty of you here in the gym who come in and just sit and wait. The best way to prep your body (and more importantly, your mind) for a workout is grabbing a roller or lacrosse ball and really targeting some tight areas that are holding you back in your workouts.

Lastly… Don’t be an “askhole”. Simply put… Don’t ask me about something and then completely ignore my advice. If you are at all like me, you probably can’t afford doctors, physical therapists, or chiropractors on a regular basis. Therefore it’s up to ourselves to make sure that our bodies are functioning properly. Nothing is more frustrating than spending 10 minutes showing someone a bunch of great mobilization prehab/rehab techniques only to be completely ignored, watch them get hurt, and then not see them for a week or two. Most of the issues you guys have are all things that I probably have worked through at some point in my CrossFit career, so I know what you’re feeling. I know what you’re going through, and I have worked through all of those issues. Also if you have an ache or pain… Google it. Not kidding. We all have access to the internet. There are a ton of great resources. Bottom line… It’s your responsibility to keep your body healthy.

WODTogether Resources

How to log your WOD results.

Logging your WOD

Why do I need to track my WODs? (if you are a video person, scroll all the way down for a how to video courtesy of WODTogether. Actually, you might want to watch it anyway, it’s only 3 minutes long and goes over a few extra things.)

I’m sure you’ve heard us talk about how important it is to keep track of your work outs. If you don’t keep track of your results, how are you going to know if you are getting any better? If we repeat a benchmark that we did 3 months ago, wouldn’t you like to know what your score was the first time so that you can compare? Take pride in progress! Or maybe, it will be an indication that we need to change something in your training or diet. On another note, you need a bit of context going into your work outs. If you look at the work out in the morning and see heavy deadlifts, you need to know what is heavy for you on a deadlift. If you see we’re working at 75% of your 1RM (one rep max), you need to know what your 1RM is. If you dont’ have a 1RM, but you are looking through your results and see that your 3RM is 150, that gives you an indication of what your 1RM might be, or at least what is “heavy” for you. For those of you who have been around a while , as classes get busier you are going to have to take the reins a bit more on what weights to use. Use your best judgement, but having an idea of what you have done before will help a ton. Nothing makes us more happy than when you come into class already having looked at the work out, looked up your previous 1RM -AND- calculated what your percentages should be.

How do I track my WODs?

Log into your WODTogether profile. Since you’ve already signed up for class, your name will appear on the list of members who came in for the WOD. Your home screen should look something like this:

Home Screen

You will see your name and the green plus button/s next to it. We did 2 parts to the work out this day and both need to be logged. The first part was a snatch complex and the second was our run/push press WOD. You will see a green plus button for each work out that is on the white board for the day.

Click the green plus. Let’s start with our snatch complex.

Snatch Complex

Your date should already be correct. After that it is asking for top load. We were working at sets of 3 with progressive loading for this complex , so I will enter in the heaviest set I was able to complete for the full set of 3. Failed sets do not get entered as top load. Next it is asking me what level I completed the work out at. If you completed the work out with the prescribed weights and movements, please click RX. We ask that if you did not complete the work out as prescribed on the white board, please click RX-1, RX-2, RX-3, or RX-4. Which level you click is up to you and whatever you feel is appropriate. If you one-upped the work out and went heavier or completed it with more difficult movements than prescribed, by all means, please click RX+1. You might also hear us refer to this as “firebreather.”

Once you click an RX button, the entire work out will drop down for you to enter more detail.

Snatch Complex 2

Start entering in your weights – once you enter in a weight hit tab. Text will pop up asking to change all of the same movement to the weight you just entered. If that applies to your work out, click the text and the program will take care of changing the rest for you.

If you need to change a movement, you can do that. Click on the movement that you need to change and search for the movement that you need to enter in. Once you find it, just click on it.

Change a movement

You can also delete a movement or add an extra movement. You can delete or add a full round if you need to. Click on the gear icon to the right of one of the movements. It will prompt you to either delete, add a movement before or add a movement after.

Once you have your movements and weights entered in, scroll all the way down. You can set the WOD as a PR. Think of max lifts, girls, benchmarks, the more important work outs. You can set your mood for the work out. Being able to look back and recall how you felt about your movements and weights is handy. You can also enter in comments. Please keep in mind that everyone else can see these comments as well. This is a good place to put in reminders for yourself next time, or enter in any small scaling options that aren’t worth changing movements for. Examples of this might be “red band on pull ups”, “box push ups” or “used a medicine ball to squat on.”

Your final option is to share your work out on Facebook.

Snatch Complex 3

After that, just hit “save”.

Let’s do the run/push press WOD for another example. Here the score was for time.  I will enter in my time in minutes and seconds (8:14). I clicked RX-1 and adjusted my weight on the push press to 85 pounds instead of the prescribed 95.

Run push press 1

Scrolling down I entered in my mood and comments and hit save.

run push press 2

How do I look my weights up? 

Now that you have been logging every work out, you will need to be able to look those results up. On the left hand side of your screen, click on your name. It will pull up your profile and you’ll see a button for “benchmarks.” Click there and your entire CrossFit history will pull up in front of you. Click on any movement or weight and you will get more detail on what work out it was in, when you did it, how many sets you did, etc. Pretty awesome, huh?

Check out this video on how to log your WODs.

Let us know if you have any questions!


Thursday 8/28/14 – Partner WOD!

Find a someone you want to work out with today! Don’t worry if you end up the only person in class, we’ll make it work for you.

6 rounds – With a partner
400 m run
Row – for max calories

*One partner will run while the other rows for max calories.  Partners will switch after each 400 m run. Each partner will run 6 times. Score for total time minus total calories between the two.


Wednesday 8/27/14

4-4-4-4 @ 84% of 1 RM

8 min EMOM
Odd minutes – 8 pendlay rows (heavy)
Even minutes – 8 strict toes to bar



Tuesday 8/26/14

4 sets of the following complex
1 halting snatch deadlift
1 high hang snatch
1 mid hang snatch

*Progressive loading

For time
600 m run
10 push press (135/95)
400 m run
8 push press (135/95)
200 m run
6 push press (135/95)



Monday 8/25/14

Happy birthday to Shasta! Class is never dull when you are there and we wouldn’t change that for anything! Have a good one!


Back squat
5-5-5 @ 85% of 1 RM

10 min AMRAP
10 front rack lunges (135/95)
5 strict pull ups
10 lateral bar hops

*Score for rounds and reps


Saturday 8/23/14

For time
40 wall balls (20/14)
400 m run
30 wall balls
400 m run
20 wall balls
400 m run
10 wall balls
400 m run


Friday 8/22/14

Push press
6-6-6 @ 60% of 1 RM

4 rounds
20 KB snatch (53/35) – 10 each arm
20 KB OH walking lunges (53/35) – 10 steps each arm
20 double unders



Thursday 8/21/14

5 rounds
20 pull ups
30 push ups
40 sit ups
50 air squats
Rest for 3 min

*Score for total time minus 12 min of rest time.



Introducing Red Fridays at CrossFit Post Falls: A Story on the Meaning of Red Friday


Please take a minute and read this, it’s pretty powerful. We’ll be wearing red here in the gym on Fridays to support our troops and say a public thank you to our military men and women for what they do so that we can live the way that we do.

If you have something red and think to wear it on Friday, please do. Remember, if you see us in red, this is why.

Source: http://omvae.wayne.edu/pdfs/red_shirt_friday_handout.2375515.pdf 

A Story on the Meaning of Red Friday:
Last week, while traveling to Chicago on business, I noticed a Marine Sergeant traveling with a folded flag, but did not put two and two together. After we boarded our flight, I turned to the sergeant, who’d been invited to sit in First Class (across from me), and inquired if he was heading home. No, he responded. Heading out, I asked. No, I am escorting a soldier home. Going to pick him up? No. He is with me right now. He was killed in Iraq. I’m taking him home to his family. The realization of what he had been asked to do hit me like a punch to the gut. It was an honor for him. He told me that, although he didn’t know the soldier, he had delivered the news of his passing to the soldier’s family and felt as if he knew them after many conversations in so few days. I turned back to him, extended my hand, and said thank you. Thank you for doing what you do so my family can do what we do. Upon landing in Chicago the pilot stopped short of the gate and made the following announcement over the intercom. “Ladies and gentlemen, I would like to note that we have had the honor of having Sergeant Steeley of the United States Marine Corps join us on this flight. He is escorting a fallen comrade back home to his family. I ask that you please remain in your seats when we open the forward door to allow Sergeant Steeley to deplane and receive his fellow soldier. We will then turn off the seat belt sign.” Without a sound, all went as requested. I noticed the sergeant saluting the casket as it was brought off the plane, and his action made me realize that I am proud to be an American.

So here’s a public Thank You to our military Men and Women for what you do so we can live the way we do.

Very soon, you will see a great many people wearing Red every Friday. The reason Americans who support our troops used to be called the “silent majority.” We are no longer silent, and are voicing our love for God, country and home in record breaking numbers. We are not organized, boisterous or overbearing. Many Americans, like you, me and our friends, simply want to recognize the vast majority of America supports our troops. Our idea of showing solidarity and support for our troops with dignity and respect starts this Friday – – and continues each and every Friday until the troops all come home, sending a deafening message that…every red-blooded American who support our men and women afar, will wear something red. By work of mouth, press, TV – Let’s make the United States on every Friday a sea of red much like a homecoming football game in the bleachers.

If every one of us who loves this country will share this with acquaintances, coworkers, friends, and family, it will not be long before the USA is covered in RED and it will let our troops know the once “silent” majority is on their side more than ever, certainly more than the media lets on.

The first thing a soldier say when asked “What can we do to make things better for you?” is, “We need your support and your prayers.” Let’s get the word out and lead with class and dignity, by example and wear something red every Friday.

Wednesday 8/20/14

Front squat
6-6-6 @ 60% of 1 RM

*10 GHD sit ups between sets

7 min AMRAP
7 sumo deadlift high pulls (75/55)
7 burpees

*Score for rounds and reps



Tuesday 8/19/14

50 alternating jumping lunges


4 rounds
400 m run
10 handstand push ups
2 rope climbs



Monday 8/18/14

7 rounds
15 KB swings (53/35)
15 power cleans (95/65)
15 box jumps (24/20)

Compare results here.



Saturday 8/16/14 – Partner WOD!

For time with a partner
100 pull ups
100 push ups
100 sit ups
100 air squats

*Only one person works at a time



Friday 8/15/14

Back squat
5-5-5-5 @ 80% of 1 RM

“Open WOD 11.1/14.1″
10 min AMRAP
30 double unders
15 power snatch (75/55)

*Score for rounds and reps




Get every new post delivered to your Inbox.