Friday, July 31, 2009

What a smoker

I hope everyone feels as smoked as I do. Some of you guys picked great weights to use on this and ended up with a good time, some of you picked weights that could have been a little heavier.

Here are the scores
Andy 1830
Alex 1833
Jonathan 1859
Dustin 20.39
Sean 1921
Mike 2001
Brian 2141
Bernard 1630
Erin 850
Reagan 850 - spelled it right
Jenn 1004
Vic 1054
Julio 1054
Justin 1423
Ashley 1923
David 1653
Val 1501
Jess 2050
Dave 2145
Cant wait until next week

Thursday, July 30, 2009

Ropes, not just for looking at...

Five rounds for time of:

Hang squat clean (men 155# / women 105#) 9 reps

15 ft Rope climb, legless, 3 ascents

Watch the videos for rope climb demos and the WOD. Feel free to bring some high socks or clothing if you are worried about rope burns. What? Why did you think we got ropes???

Wednesday, July 29, 2009

Virtual Shoveling, Baghdad Iraq

Check it our - our very own Brandon makes the CrossFit main page spreading the kool aid in Iraq!

Tuesday, July 28, 2009

Thank you!!

A HUGE thanks to everyone today for coming out and giving 100%! Thanks to all the trainers and all the athletes. That was an AWSOME WOD today, a great demonstration of CrossFit to the Chief of Staff of the Army and none of it would have been possible without you guys - the perfect christening of our new box!!

Today was also a great rehearsal for Fight Gone Bad on 26 Sep. If we run it like that and have that kind of energy, it will be an awesome event. If you have not already done it, go to the FGB sight and sign up under us.

We've had two good METCONs in a row so tomorrow, let's focus on some strength training.



Eat Meat! It's what we were designed to do...

Valerie - I thought of you when I saw this!

Monday, July 27, 2009

Your New Box!

Take a look at the above pictures - that is YOUR box!! That is your kit and with the wide variety of excellent trainers you have at your disposal, reaching your fitness goals is just a matter of applying yourself.

OK - Fight Gone Bad for tomorrow - the time has changed. You do not need to come until 1500. You can still come at 1400 if that's what you need to do but you will just be sitting around longer.

This will be the full on WOD. We will have a men's Rx station, a women's Rx station and a scaled station. We will pair you up with one person executing the WOD and another scoring. We will cover the standards of movement prior to the WOD - bottom line is you need to execute the movements correctly for them to count. this will be the first of many FGB practices prior to the charity event on 26 Sep.

PLEASE go to the FGB sight, look for affiliates in Texas and sign up under us. This is a great event that raised over $600,000.00 last year for the Wounded Warrior Project and Prostrate Cancer.

Great effort by everyone today! I am feeling a little lazy so here are the results in picture form!

Sunday, July 26, 2009

Friday's Results and Monday's WOD

Friday's Results:

Alicia - 33:22
Jenn - 33:57
Dustin - 36:23
Emma - 24:25
Jose - 35:29
JJ - 28:10
Yanna - 30:28
Alex - 39:37
Darius - 31:07
Ramon - 33:26
Megan - 34:12
Ryan - 30:42
Justin - 28:27
David - 36:10
Vicki - 35:34
Yman - 31:31
Romero - 33:17
Brian - 31:29
Reagan - 24:06
Joel - 27:24
Don - 28:23
Mel - 37:04

Monday we will cover the movements for Tuesday's Fight Gone Bad WOD and then we will hit our WOD.

Fight Gone Bad:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Monday's WOD:

150 push-ups for time - but here is the catch - you must do perfect push-ups. You cannot sag in the middle or bow, you must touch your chest and thighs to the ground for the rep to count. You cannot rest in the up position for more that 2 seconds. As soon as you cannot adhere to perfect push-ups, you have to stop and run 400 and then pick up where you left off. We'll divide you guys up and the trainers will log the push-ups for their group.

Thursday, July 23, 2009

Friday's WOD

A little bit of pick your poison...

For time:

run 400 or row 500 or 100 double unders

40 wall balls (men - 20# / women 14 #)

40 burpees (yay burpees!!)

run 400 or row 500 or 100 double unders

40 sit-ups

40 push-ups

run 400 or row 500 or 100 double unders

40 jumping pull-ups

40 lunges

run 400 or row 500 or 100 double unders

40 GHD hip extensions

40 kettlebell swings (men - 1.5 pood / women 1 pood)

If you have jump ropes, wall balls or kettlebells, please bring them so we can minimize any waiting.

You can pick your run, row or double unders. You can do all of the same thing or mix it up but you can't wait - if the rowers are taken, you have to run or do double unders. We will start people on different events so we don't have too much congestion at any one particular station.

Wednesday, July 22, 2009

Wednesday's WOD Results

Good work today! The deadlift review was good - we will get more into lifts and strength days once we are fully up and running in the new joint.

The ropes and rings arrived today and I'll be hanging them Friday - get ready to add ring dips to your warm up and get ready to learn how to climb ropes!

Also, we'll be offering evening classes on Mondays and Wednesdays at 1730 shortly!! We have a new female trainer named Alicia joining us - she is Level 1 Certified and Nutrition Certified - she'll be at FGB on Tuesday so everyone can meet here then.

We are SUPER fortunate to have so many great and diverse trainers - the more perspectives you guys get exposed to, the better athletes you will become. Make sure to take advantage of her nutrition training - she'll be preaching the same things I do...

OK, here are the results:

Jose - 8 rnds + 15 bj, 5 pu
Jenn - 7 rnds + 7 bj
Alicia - 7 rnds + 4 pu
Ramon - 9 rnds + 11 su
Julio - 7 rnds + 15 bj
Victoria - 7 rnds + 13 su
Nate - 7 rnds + 10 squats
Dustin - 7 rnds + 5 su
Casey - 7 rnds
Andy G. - 6 rnds + 7 bj
Ryan - 9 rnds + 20 su
Sean - 10 rnds
Mandeville - 7 rnds + 10 bj
Justin - 8 rnds + 10 bj
Alex - 8 rnds + 10 su
Vanna - 6 rnds
Carla - 7 rnds
Darius - 9 rnds + 5 su
Andy S. - 12 rnds + 20 su

Tuesday, July 21, 2009

Wednesday's WOD

AMRAP in 20 minutes of:

20 sit-ups
15 box jumps
10 squats
5 pull-ups

OK, we will be at the new location tomorrow. Bear with us as we get fully set up - we won't be 100% until Monday. We have 4 25' ropes arriving tomorrow and 5 sets of rings. they will be mounted on Friday.

The address is 33d street and Old Ironsides - Raider Gym / Wellness Center.

We will run a WOD Friday! I'm thinking about something sick....

Monday, July 20, 2009

We're Moving!

OK, it's official - tomorrow we will relocate all equipment to the new box located at old Raider Physical Fitness Center - 33rd & Old Ironsides, Bldg 12018, (254) 287-5586.

Beginning Wednesday, 22 July, we will be running WODs from the new location. A portion of the flooring will go in next weekend with the remaining portion going in at a later date. By the time the CSA visit occurs, we will have everything properly placed and will have a ton more room and ability to run WODs.

Please spread the word and I'll put a sign on the back door at Harvey directing people to the new box.

Sunday, July 19, 2009

Monday's WOD

5 rounds for time of:

20 push presses (men - 95# / women - 65#)
400 m run

OK, the move is immenent. By next Monday, we will be running WODs from the new location.

I need as many CrossFitters as possible on Tuesday, 28 July at 1400 at the new location. The Chief of Staff of the Army will be there and they want a WOD for him to see. We will be doing "Fight Gone Bad". It's a great WOD and will be good practice for the upcoming charity event (which you guys need to be registering for and supporting!) I need active duty personnel and wives there. If you feel there will be an issue with your command letting you be there, let me know. This is LTG Lynch's and the post's top priority and I can have you tasked to be there, if needed.

This is an invaluable opportunity to demonstrate to the Chief why CrossFit is the best program to prepare Soldiers for combat and to increase the fitness of family members. Please let me know, if you will be able to be there.

Coming Soon

Thursday, July 16, 2009

Fridays WOD

Well another week has passed and we are at fridays WOD again.
Here is the advanced WOD


4 rounds for time of:
Run 400 Meters
25 Pullups
25 Pushups
25 Situps
25 Air Squats

For the Fundmental Class we will be going over the deadlift series
Deadlift, Sumo-deadlift-high-pull, and the Clean
the FUN WOD will be
5rds of
15 Box Jumps
15 Sumo Deadlift High Pull (SDHP)(Men 45lbs, Women 35lbs)
15 Sit Ups

Wednesday, July 15, 2009

Monday's Results

Back Squat: 5-5-5-5-5

Michael - 285
Sean - 230
Alex - 255
Justin - ???
Stacy - 245
Andy - 165
Jerimiah - 195
Victoria - 155
Jose' - 225
Alicia - 145

21-15-9 Group:

York - 5:07
Garcia - 6:35
Chris - 8:10
Yman - 8:37
Romero - 10:03

Tuesday, July 14, 2009


2 Classes again tomorrow
Fun Class is Press work
The WOD is
Push Press (Men 45lbs, Women 35lbs)

Advanced Class
5x5x5x5x5 Back Squat

Monday, July 13, 2009

The fittest humans on the planet

Without a doubt, these are the fittest individuals on the planet. CrossFit designed great WODs and these people consistently performed well on all of them. The capability to do any physical challenge well, is what we are trying to bestow upon you. Check out:, read the stories, watch the videos and see what dedication, nutrition and intensity can accomplish.

Monday's WOD

OK Here are the results
Advanced WOD
Victoria - 13.05
Alicia - 17.46
Sean - 15.18
Shauna - 16.30
Ryan - 17.30
Justin - 17.05
Micheal - 24.05
Chad - 19.00

Great Job to my beginner group, Learning these movements will ensure you are safe and making the most out of your WODs
Here the results from the Fun Group

Mendoza - 9rds + 10 Push ups
Romero - 9rds + 5Pull ups
Stacy - 14 rds + 5 Pull ups
Nathan 12rd + 5 Pull Ups
Nick 7 rds + 5 Pull ups
Aburey 9rds + 5 Pull ups
Boyd 13 rds
lindsay - 9 rds + 5 Pull ups
Carla - 15 rds + 10 Push ups
Yanna - 5 rds
David - 11 rds + 10 Push ups
George - 16rds
See you on hump day

Sunday, July 12, 2009

Monday WOD

Were doing two groups tomorrow, the Fundemital group is going to go over squats, and then knock out a Cindy
AMRAP in 20 min
5 Pull Ups
10 Push Ups
15 Squats

The other group will be doing with Andy
Five Rounds for Time of:

10 Overhead Squats
10 Hang Power Cleans
10 Push Press
10 Front Squats

95# Barbell for men & 65# Barbell for women;

Thursday, July 9, 2009

Fridays WOD

OK first I want to say sorry, the day after I posted that we would split up the class into two, i have to take care of some issues and wont be able to make it. For this reason Andy will be running the class as one big group again. He will go over some basics and then get into the WOD. We will try and start Monday with squats for beginners and go from there

And the WOD is
for time:
Run 400m
21 Thrusters
21 KB Swings
Run 400m
15 Thrusters
15 KB Swings
Run 400m
9 Thrusters
9 KB Swings

Thrusters 95lbs (Men) 65lbs (Women)
KB Swings 1.5 Pood (Men) 1 Pood (Women)

Have a awsome weekend guys

Wednesday, July 8, 2009


Sorry but I dont have the results of todays WOD to post but everyone did a great job. Training note Starting Friday we will plan on running 2 classes at the same time. One trainer will take newer people who need to work on fundamental movement and the other will be for more advanced patrons who would like to work on more advanced movement. Both classes will run a WOD but the focus between the two will be basic movements vs advanced movements. If you have never been through all of the basic movement techniques (the Squats, Deadlifts, and presses) then this fundamentals is for you. Dont feel bad, learning the basics will only help you improve your form and your times. Everything we teach is based on the best movement ranges and using the most powerful muscles in your body. Hope this help out our more advanced and ensures our basic patron develop proper form and can develop safe techniques

Monday, July 6, 2009

irresponsible reporting

It seems one of our very best in CrossFit is being attacked by some irresponsible reporting. Read this: and post some comments to defend Kelly Starrett.

Saturday, July 4, 2009

Independence Day!

In the United States, Independence Day, commonly known as the Fourth of July, is a federal holiday commemorating the adoption of the Declaration of Independence on July 4, 1776, declaring independence from the Kingdom of Great Britain. Independence Day is commonly associated with fireworks, parades, barbecues, carnivals, fairs, picnics, concerts, baseball games, political speeches and ceremonies, and various other public and private events celebrating the history, government, and traditions of the United States. Independence Day is the national day of the United States.


During the American Revolution, the legal separation of the American colonies from Great Britain occurred on July 2, 1776, when the Second Continental Congress voted to approve a resolution of independence that had been proposed in June by Richard Henry Lee of Virginia.[4] After voting for independence, Congress turned its attention to the Declaration of Independence, a statement explaining this decision, which had been prepared by a Committee of Five, with Thomas Jefferson as its principal author. Congress debated and revised the Declaration, finally approving it on July 4. A day earlier, John Adams had written to his wife Abigail:

“The second day of July, 1776, will be the most memorable epoch in the history of America. I am apt to believe that it will be celebrated by succeeding generations as the great anniversary festival. It ought to be commemorated as the day of deliverance, by solemn acts of devotion to God Almighty. It ought to be solemnized with pomp and parade, with shows, games, sports, guns, bells, bonfires, and illuminations, from one end of this continent to the other, from this time forward forever more.”

Adams' prediction was off by two days. From the outset, Americans celebrated independence on July 4, the date shown on the much-publicized Declaration of Independence, rather than on July 2, the date the resolution of independence was approved in a closed session of Congress.[6]

One of the most enduring myths about Independence Day is that Congress signed the Declaration of Independence on July 4, 1776.[7][8] The myth had become so firmly established that, decades after the event and nearing the end of their lives, even the elderly Thomas Jefferson and John Adams had come to believe that they and the other delegates had signed the Declaration on the fourth.[9] Most delegates actually signed the Declaration on August 2, 1776.[10] In a remarkable series of coincidences, both John Adams and Thomas Jefferson, two founding fathers of the United States and the only two men who signed the Declaration of Independence to become president, died on the same day: July 4, 1826, which was the United States' 50th anniversary. President James Monroe died exactly five years later, on July 4, 1831, but he was not a signatory to the Declaration of Independence.


In 1777, thirteen gunshots were fired, once at morning and again as evening fell, on July 4 in Bristol, Rhode Island. Philadelphia celebrated the first anniversary in a manner a modern American would find quite familiar: an official dinner for the Continental Congress, toasts, 13-gun salutes, speeches, prayers, music, parades, troop reviews, and fireworks. Ships were decked with red, white, and blue bunting.[11]

In 1778, General George Washington marked July 4 with a double ration of rum for his soldiers and an artillery salute. Across the Atlantic Ocean, ambassadors John Adams and Benjamin Franklin held a dinner for their fellow Americans in Paris, France.[12]

In 1779, July 4 fell on a Sunday. The holiday was celebrated on Monday, July 5.[12]

In 1781, the Massachusetts General Court became the first state legislature to recognize July 4 as a state celebration.[12]

In 1783, Moravians in Salem, North Carolina, held a celebration of July 4 with a challenging music program assembled by Johann Friedrich Peter. This work was titled "The Psalm of Joy".

In 1791 the first recorded use of the name "Independence Day" occurred.

In 1870, the U.S. Congress made Independence Day an unpaid holiday for federal employees.[13]

In 1938, Congress changed Independence Day to a paid federal holiday.

Unique or historical celebrations

Held since 1785, the Bristol Fourth of July Parade in Bristol, Rhode Island is the oldest continuous Independence Day celebration in the United States.

Since 1912, the Rebild Society, a Danish-American friendship organization, has held a July 4th weekend festival that serves as a homecoming for Danish-Americans in the Rebild section of Denmark.[16]

Since 1916, Nathan's Hot Dog Eating Contest in Coney Island, Brooklyn, New York City supposedly started as a way to settle a dispute among four immigrants as to who was the most patriotic.

Since 1959, the International Freedom Festival is jointly held in Detroit, Michigan and Windsor, Ontario during the last week of June each year as a mutual celebration of Independence Day and Canada Day (July 1). It culminates in a large fireworks display over the Detroit River.

Numerous major and minor league baseball games are played on Independence Day.

The famous Macy's fireworks display over the East River in New York City has been televised nationwide on NBC since 1976.

Since 1970, the annual 10 kilometer Peachtree Road Race is held in Atlanta, Georgia.

Since 1973, the Boston Pops Orchestra hosts a music and fireworks show over the Charles River Esplanade called the "Boston Pops Fireworks Spectacular".[17] The event has been broadcast nationally since 2007 on CBS.[18]

On the Capitol lawn in Washington, D.C., “A Capitol Fourth,” a free concert, precedes the fireworks and attracts over half a million people annually.

Thursday, July 2, 2009

Changes are coming...

There will be no classes on Friday or Monday. Regular WODs will pick back up on Wednesday 8 July.

For Friday do the mainsite WOD or 400 meters of lunges. For Monday, do the mainsite WOD or 4 rounds for time of: run 400m, 50 squats.

In mid-July, we will be changing locations. I expect this to be complete in a single day so it should not affect our schedule. Once we are set up in the new location we will be going to 5 days a week at noon. My hope is that shortly after the move, we will be able to offer additional classes at different times.

Also, once we move it will no longer be open enrollment.

To ensure we are providing the best quality training to both our new athletes and those that have been here for a while, we will begin having a Foundations class for all new personnel. Once they have developed the requisite capacity in the 9 fundamental movements, they will join the regular class. This will ensure new personnel receive the proper attention and skill development necessary to excel in CrossFit and it will also ensure we are able to keep pushing our more seasoned CrossFitters and help them expand their skills.

Here are the results from Hellen:

Leslie - 13:47 (push press in lieu of pull-ups)
Michael - 8:15
Shauna - 11:17
Lilla - 13:52
Jerimiah - 12:04
Jose - 12:26
Ashley - 14:42
Felix - 12:15
Dustin- 12:59
Kristyn - 14:16
Brandon - 10:34
Alicia - 13:27
Victoria - 15:18
Emmanuel - 10:34
Nathan - 13:20
Ben - 10:48
Todd - 12:25
Matt - 1:08
Jenn - 12:25
Sean - 8:00
Scot - 14:32
KC - 12:47
Matthew - 11:50
Reagan - 11:27
Jessie - 12:35
Andrea - 14:14
And - 13:39
Andy S. - 7:37

Wednesday, July 1, 2009

Congrats Andy!

Andy, the latest Level 1 certified trainer to join us went up to GSX (outstanding CF box!) last weekend and attended the CrossFit Endurance Run Certification!

Expect to see some POSE running drills as part of the warm up. Listen to Andy, he will fix all the bad running habits you have picked up and you'll be running 5Ks in Five Fingers in no time!

And yes, Andy is in the picture!