Friday, December 31, 2010

New Years Eve

     Happy New Year's Eve everyone! It has been a wild and wacky 365 days, not it's time to start it all over again. I hope the last year treated everyone well, and that the next 365 goes even better!

     I'm sorry that today and tomorrow may be a bit short.... but hell, it's the holidays. You have stuff to do, I have stuff to do, and it's time to ring in the new year. So, how about 2011 burpees for time? Any takers? ... No? Yea, me neither, that sounds horrible.

     Take some time today to pause and think about how the last year treated you. Not only how we progressed in CrossFit (though that is something to think about), but what kind of changes we experienced in life. Did you grow this last year (not just in height/weight)? Did you do something you can check off the bucket list (great movie)? Was there some great benchmark that you achieved in life (and CrossFit)?

     That's just some things to think about. Really I just want you guys to enjoy the upcoming changes... embrace it all, fight through it, and be better at everything. See you all next year!

3,2,1 GO!

Yesterday's Strength:

Bench Press 5/3/1 Week 4
120 lbs x 5 (60%)
130 lbs x 5 (65%)
140 lbs x 10 (70%)
Didn't feel that hot after this, decided to forgo the following WOD and instead practiced some progressions on gymnastics skill. I think this was a good decision, and it'll benefit in the long run.

Thursday, December 30, 2010

New sports

     Happy rambles everyone! Only a day and some change till the new year, are you already for '11? With the end of 10 I'm sure we're all reflecting how the last year treated us, and how we're going to treat the new year. So jot down those resolutions, and this time... stick to 'em.

Don't let this be you

     So, one of the CrossFit mantras is "to practice and learn new sport." In keeping with this thought I'm going to talk a little bit about that. I bring you the manly and hardcore sport of... Chessboxing.

and you thought I was kidding

     Yes, Chessboxing... the one sport that TRULY combines brain and brawn. Now, to be fair, this isn't like playing a game of Monopoly, getting pissed off, throwing the board across the roam, and beating the crap out of each other (it's last Christmas all over again). No, there are actual sanctioned rules to this sport.

     Chessboxing first began in 2003, and oddly enough, not by a drunken bar bet (actually, it was first seen in a comic book). It was conceived to test two separate discipline, and who was able to master both... not unlike CrossFit, sounds constantly varied. A Chessboxing match lasts 11 alternating rounds, 6 of chess (4 minute round) and 5 rounds of boxing (3 minute round) with a minute between rounds to change for the different demands. The winner is decided by either KO, checkmate, exceeding chess time limit (12 minutes), throwing in the towel (for either) or referee decision (boxing).

     I know what you're all thinking... how do I get involved in this awesome sport?! Well, it would be the time to do it. Chessboxing currently has ~50 member worldwide. To become able to contend you must have a minimum documented score in both boxing matches and chess matches (got to be good at both). Right, so how do you train for a sport such as this? Well, the boxing is pretty obvious on what training methodologies work. What they actually suggest to train for a chess match like this is run 400 meters on a track and spend one minute playing chess... and repeat (sounds like an interesting AMRAP).

     I'm sure we have a future Cheesboxing champion in the making out there, reading this blog... could it be you? Alright folks, enough funny business, go out and enjoy your day. Train hard, learn new things, and do burpees. Till next time everyone!

chessboxing 30fps from Toby Trackman on Vimeo.

3,2,1 GO!

Yesterday's WOD

Rest Day

Wednesday, December 29, 2010


     I try to get out, but they keep on pulling me back in (Godfather reference)! Hello again fitness freaks, it is time, as always, for another ramble by yours truly. It's great that you keep coming back to perv what I have written... I honestly feel blessed.

Does this count as functional?
     Alright, so last night's WOD got a little thought brewing in my head. Yesterday we knocked out a little Hero WOD known as "Erin". This little number goes as follows:

5 rounds for time
- 15 Split Cleans with 40 lb dumbbells
- 21 pullups

     Sounds like a little slice of death doesn't it. Well, I think Hero WODs are supposed to feel like that. Erin is a gladiator from the Great White North (Canada), and he is a true patriot to behold. If you don't believe me check him out (Erin Doyle). We have a whole list of Hero WODs to choose from. And since I care so much about these guys, here are all of the Hero WODs to date:

          Jeff Taylor AKA JT                         
          Michael McGreevy AKA Michael
          Michael Murphy AKA Michael        
          Daniel Crabtree AKA Daniel
          Joshua Hager AKA Josh                 
          Mark Carter AKA Badger
          Joshua Whitaker AKA Joshie       
          Nathan Hardy AKA Nate
          Randy Simmons AKA Randy         
          Thomas Valentine AKA Tommy V
          Travis Griffin AKA Griff
          Ryan Hummert AKA Ryan
          Erin Doyle AKA Erin
          Joshua Thomas Harris AKA Mr. Joshua
          Timothy Davis AKA DT
          Daniel Sakai AKA Danny
          Daniel Hanse AKA Hansen
          Tyler Parten AKA Tyler
          Victims of the Fort Hood attack AKA Lumberjack 20
          Stephen Bouzane AKA Stephen
          Garrett Lawton AKA Garrett
          Warren Frank AKA War Frank
          Ryan McGhee AKA Mcghee
          Paul J.R.D. Sciullo II AKA Paul
          Jerry Patton AKA Jerry
          Andrew Nuttall AKA Nutts
          Arnoldo Quinones AKA Arnie
          7 CIA officers killed in suicide bomber attack AKA The Seven
          Robert J. Cottle AKA RJ
          Ronald Luce AKA Luce
          Michael E. Johnson AKA Johnson
          Michael C. Roy AKA Roy
          Adam Lee Brown AKA AdamBrown
          Keith Adam Coe AKA Coe
          Severin Summers AKA Severin
          Joseph D. Helton AKA Helton
          Jack M. Martin III AKA Jack
          Forrest N. Leamon AKA Forrest
          Nicholas Bulger AKA Bulger
          Timothy Q. Brenton AKA Brenton
          David Blake McLendon AKA Blake
          Collin Trent Thomas AKA Collin
          David J. Thompson AKA Thomas
          Dan Whitten AKA Whitten
          Brandon Barrett AKA Bull

     Not a single name listed above is with us any more. Each one was either in the  military, law enforcement or fire fighter community. CrossFit has dedicated hardcore workout for each of these individuals... and that's what makes these WODs so special. Yes, they are very difficult, and very humbling to complete. Bit think about this anytime you approach a Hero WOD... you are doing a WOD named after someone who gave his life for God and Country. When you reach the dark and evil parts of the WOD, remember who you are doing this for. Take time to learn of his story, and why we remember him. Take a step back, check you ego at the door, and perform the WOD in memory of the fallen... no matter how long it takes you to complete.

     Hero WODs are meant to be painful. They are meant to challenge you both mentally and physically. They are here to remind us that there are brave men and women out there to answer our nations call. Here's to them... may they rest in piece.

3,2,1 GO!

Yesterday's WOD

"Filthy Fifty"
50 Box Jumps 24"
50 Jumping Pullups
50 Kettlebell Swings 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45 lbs
50 Back Extensions
50 Wall Balls 20 lbs
50 Burpees
50 Double Unders
Time - 19:39
This was a PR that I was very pleased with. I got off the Back Extensions at about 11 minutes, the Wall Balls really ate up my time, but the Burpees even more. I did all 50 Burpees unbroken, which was more of a mental challenge than anything. Again... very happy with this PR!

Tuesday, December 28, 2010

Look to the past

     Good Day to all my loyal readers and followers. The new year is fast approaching, I hope 2010 has been kind to you. And, I hope '11 will be just as bitchin'. We are now at blog #75... that's 3/4 to 100! My how the time and blogs have flown by. Well, without further rambling lets get to it.

      So, A few days ago I asked about your upcoming New Years resolutions, and what you hope to achieve in the coming year. After the "overwhelming" responses I received, I figured I could as you all a different type of question.

"What have been your biggest achievements in the past year?"

     Take a look back and think about how CrossFit has changed you this past year. Ideally I'd like to hear your thought in the comments sections. However, if I get you to at least think to yourself about this, then the blog has done its job.

     What have you achieved that sticks with you? Have you nailed your first muscle-up? Maybe your first pullup? Both are important milestones in your CrossFit life. Have you lifter heavier weight? Have you become faster? Have you done your first WOD Rx? These are some of the special achievements that we work toward every day. So take a look back at what you've done, that way it will be so much easier to look to the future and what you will accomplish. Train hard folks... the new year's a comin'.

3,2,1 GO!

Yesterday's Stength/WOD


Deadlift 5/3/1 week 4
235 lbs x 5 (60%)
255 lbs x 5 (65%)
275 lbs x 12 (70%)


3 rounds for time
10 Knees to Elbows
10 Clean and Jerk 115 lbs
10 Box Jumps 24"
Time - 5:40

Monday, December 27, 2010


     Howdy again folks. Another day, another blog... great thing isn't it? I'm sure you're as excited as I am. Well, maybe not so much. But, we both must tread on.

CrossFit might help him out

     So I had a good conversation with Parth about this... Ideal Bodyweight. Many people reap CrossFit benefits of weight loss or (in some peoples cases) weight gain. It's great when people see changes like that, I'm all for it. Some people want to loose weight specifically to be faster, or gain weight to be stronger... there may be a different approach for those goals.

     Instead of saying, "I want to loose weight to be faster" try just saying, "I want to be faster." There was some talk on the CrossFit Journal about what is the ideal bodyweight for a CrossFitter. What was brought up was people trying to loose/gain weight to be faster/stronger. Maybe we should shoot for the later, and if the former happens... cool

    What I'm rambling about is... if you can become faster or stronger through your training but still stay at the same weight, then what's the problem? likewise, if you lift heavier weights and are still at your same weight... what's the problem? If either of these two situations happens you're still fitter, and that's awesome!

     So what do you guys/gals think? Do you think there is an ideal bodyweight for what we do? I'm making the contention that there's no ideal bodyweight, just the ideal mindset. I preach again and again that CrossFit is just as mental as it is physical. Just be stronger and faster and you have nothing to worry about. Keep at it folks!

3,2,1 GO!

Yesterday's WOD

"Linda" AKA "Three Bars of Death"
Deadlift 150% Bodyweight (245 lbs)
Bench Press 100% Bodyweight (165 lbs)
Clean 75% Bowyweight (125 lbs)
Time - DNF
It's been a while since I had to DNF a WOD, and it makes me feel like crap. It was the damn Bench that got me. I made it to round 6 and then I just couldn't move the weight, even when I dropped it to 155 lbs. Oh well, come back an other day and Linda will be mine!

Sunday, December 26, 2010

Stay Warm

     Happy Boxing Day everyone. Yes, Christmas is over... so now it's time to move on to the next holiday/excuse for gifts. It's also time for another worth-while and informative ramble. And who better to bring that to you... than this guy!

There's always that guy... but not the person I'm talking about

     So the big holiday is over, and now thoughts of sugar plums and presents are being replaced by bumper plates and kettlebells... but I see that as a good thing. Today (and keeping with the temperature) we're going to talk about you warm-up. No, I'm not going to tell you what you should do; rather, why we do it.

     Many times you may be jumping at the chance to lift something heavy or just destroy a WOD, but it's best to be prepared before we do either. It's very important that our bodies are prepared for the physical rigors of the approaching workout. So, why do we do what we do?

  • Increased body/muscle temp - this improves muscle elasticity, and muscles will contract and relax quicker (less stiffness). The risk of overstretching is decreased.
  • Blood vessles dialate - this reduces the restriction of blood flow and stress to the heart.
  • Effective cooling - during the warm-up our body will start to regulate temperature by sweating, needed to prevent overheating.
  • Proper Range of Motion - many times our warm-up will contain movements designed to mimick our workout. Doing this beforehand will ensure that we are moving our bodies to proper range and depth before we ever start.
  • Mental focus - I'm always preaching how much of a mental game CrossFit can be, and getting your body warm and with a few practice moves/lifts under your belt can get your mind right pre-WOD.

Not the warm-up I was talking about

     The warm-up is designed to help and enhance your WOD/Lift. If you ever find yourself doing more harm that good (for all you solo CrossFitters)... then change it up. The warm-up can be just like CrossFit (constantly varied). We don't need to do the same thing every day, and it can be WOD specific. If you're about to do 100 pullups for time, I probably won't have you warm-up with pullups. I may warm-up those specific muscle groups to perform that challenging WOD... but piece by piece.

     Well fitness friends, that's the message today. Stay warm... and if you can't stay warm all the time, at least be warm before your workout. Believe me, it will pay off. Happy Boxing Day Everyone!

CrossFit Advantage Trailer - December from Samer Abou-Zaki on Vimeo.

3,2,1 GO!

Yesterday's WOD

Rest Day

Saturday, December 25, 2010

Merry Christmas (take that PC nation!!!)

     Merry Christmas everyone! I hope you're enjoying time with friends and family. Are you spending part of your Christmas with the Frosh Blog? That's great and all, but what the hell is wrong with you? You really don't have better things to do... it's Christmas!

     Well, we're going to keep it short. I have things to do, you have things to do. Let's keep it short and let you get back to your unwrapping. But hey, while you're at it, why not get a burpee in or two... couldn't hurt. See you all again soon.

3,2,1 GO!

Yesterday's Strength/WOD


Press 5/3/1 Week 3
95 lbs x 5 (75%)
110 lbs x 3 (85%)
125 lbs x 1 (95%)
That was a tough one today


135 lb Power Clean
Ring pushups
Time - 10:08
If I would have limited my transition time I would have gone sub 10... oh well

Friday, December 24, 2010


     Merry Christmas eve yall... still getting some CrossFit on? If you perv the Frosh Blog, I'll let you count it. In fact, just to make sure... everyone do 15 burpees 3,2,1 GO!


     Done? Alright, that just means we can continue on.

     Guys... can we talk? Listen, I have another questions to pose to the group. I know it's Christmas Eve, but don't be a Grinch... I want to know your opinion. Maybe I should actually ask the question. The New Year is approaching, and with that comes resolutions. So, "What goal do you have for CrossFit in 2011?"

    Personally, I have a list of things I hope to achieve:

  • 450 lb Deadlift
  • 300 lb Squat
  • Bodyweight Press (165 lbs)
  • 10+ Muscle Ups
  • Clean and Jerk over 200 lbs
  • 50+ Pullups

     So, that's just some personal goals I'm going to try to achieve. As you can see, they're mostly strength related goals. Obviously, strength is my weakness (ironic huh?). Bodyweight moves, for the most part, are not my problem... and since I've been working on my weakness' it has been transferring over to everything else.

    Alright, what are you goals for the next year? Is it a muscle-up or handstand pushup? Maybe your first pullup? I want you to leave it all out on the table and let everyone know what you want. Let's starting working on it! Have a good X-mas everyone... and a happy Boxing Day.

Father X-mas from Heikki SlÄen on Vimeo.

3,2,1 GO!

Yesterday's Strength/WOD


Squat 5/3/1 Week 3
150 lbs x 5 (75%)
170 lbs x 3 (85%)
190 lbs x 4 (95%)
My squat sucks...


5 rounds for time
3 Deadlift 315 lbs
7 Squat Box Jumps 24"
Time - 3:35
Surprised how tough the box jumps became

Thursday, December 23, 2010

Listen to your body

     Only a few more shopping days till Boxing Day everyone... and Christmas (for those who follow). Not going to slow down on the rambles, I mean... why would I? But seriously, I hope you all are taking advantage of spending time with friends and family. And I'm glad you still decided to let the Frosh Blog keep you company.

I believe this is known as the recovery position

     Well folks, its time to talk again about a very important part of our training... and that's rest and recovery. Very often its easy to get sucked into the idea that "more is better". Trust me, I have to take a step back from my own training and remind myself that (unsuccessfully sometimes). This is why the CrossFit Mainsite prescription is three days on and one day off. It is very hard to hold workouts at 100% intensity, hell just the three days is hard enough, why should we try to kill ourselves? But lets talk really quick about how we can take care of ourselves.


     I would almost call nutrition our #1 way to recovery... almost... at least its really damn important. We are always trying to sell peeps on the Paleo diet, and the wonders that it brings to our fitness. But when we talk about nutrition as a recovery tool, I'm talking about the Post-Workout (PWO) meal. For about 1/2 hour after our WOD our bodies reach a state of enhanced insulin sensitivity. This mean the nutrients from our yummy Paleo PWO meals are transported to the cell without the use of insulin. So taking in protein and some fruit, yams, or other Paleo-like carbs would be optimal at this point, adding in our recovery.


     If anyone remembers, we had a long a boring conversation about sleep a while back (Stop hitting snooze... get some real sleep). The fact of the matter is quite simple, lack of sleep results in a lack of energy throughout the day. And I'm pretty sure we're going to need some energy for the WOD. To tie this in with nutrition, if we do not get enough sleep we will not be digesting and absorbing our food normally. Sp get those 8-10 hours in, it will help you out in the long run.

     So, there's just 2 quick fixes in the world of recovery. Believe you me, this is a topic that could fill the Frosh Blog for a month... though I think you all would get very tired of me harping on this. So just take these words to heart, and see if it can help you (I bet it will). Basically, the most important thing to do is listen to your body. Take for instance, yesterday I was supposed to have a strength lift and a WOD, but I had felt really beat from the 2 days prior. I decided it would benefit me greater is I took an impromptu rest day, spend sometime on the foam roller, and be ready to come back recovered and destroy the WOD! Listen to your body folks... and it will listen to you.

3,2,1 GO!

Yesterday's WOD

Rest Day

Wednesday, December 22, 2010

Extreme Mike

     Well another round of hellos for everyone out there. Finally, as of yesterday, it is officially winter! I'm not too sure if that's something to be really excited about though. However, we are going to press on... and ramble on.

     Alright everyone, say hello to Mike ("Hi Mike). Mike Mckeller, or "Extreme Mike" as he is also known. Is quite the inspiring individual. Mike had a bit of a different childhood, and life for that matter, than most people out there. At a very young age Mike's parents noticed his lack of growth. With that said, they took him to some of the top physicians who ruled out Muscular Dystrophy and MS and finally came to the conclusion that Mike had Spinal Muscular Atrophy, a disease that had no treatment and no cure.

     The doctors words never stopped Mike, even at a young age. He would always push to keep up with his friends whether it was climbing around in the woods or ridding ATVs. His parent's supported him through everything, and Mike mentions their support, " They taught me, ingrained in me, that if you really want to do something, figure out how to do it and do it."

     By the time he entered his teens the ability to walk on his own, due to the curvature of his spine, become too much and was bound for an electric wheelchair to get around. This only slowed Mike down, but never made him stop. Mike become a fan of swimming, weight training, playing the drums and even playing dodgeball. But now the doctors offered him a choice of living with a brace in pain or a risky surgery that involved inserting a metal rod to straighten his spine.

     The surgical option was chosen, and after a few weeks drastically set Mike back. He would wake up in pain or not able to move his arms or legs. With physical therapy and an unmatched personal drive, 4 years later he gained back 40% of the mobility he lost.

     Mike drove through every challenged he faced, and lived his life. He received his BA in finance, and started a TV show that earned his nickname "Extreme Mike." Mike would participate in "dangerous" activities such as sky-diving, mountain climbing and scuba diving. He showed people what a personal with disabilities can accomplish, and the lifestyle a person can live no matter what.

     So, take a page from Mike. What the human body and spirit can endure is amazing. We put ourselves through the ringer on a constant basis. So get that last rep in, push yourself to that scary place filled with pain, enjoy what life has to offer. See you around folks!

3,2,1 GO!

Yesterday's WOD

20 minute AMRAP
2 Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings 2 pood (70 lbs)
12 rounds completed
Tied my old PR on this one. I was having trouble on the muscle ups in the last 2 rounds, which usually doesn't happen.

Tuesday, December 21, 2010

Holiday Fitness

     Hello to the fitness loving folks out there in internet land! A mere 4 shopping days left until Christmas... and 5 shopping days till Boxing Day (that's for you Diana). Well holidays aside, we have a job to do (or I have a job to do rather).

     So, speaking of the comic posted above, I have a question to pose to all of you out there... what does your training look like over the holidays? Actually, the better question is, what does your fitness look like of the holidays? By fitness I mean your training, diet, rest and recovery.

     Do you make the conscious decision to make time with your family? There nothing wrong with that at all. We're training to enjoy our lives, so why not take advantage. Or, do you have the dedication to keep your diet strict and find time to get a WOD in, even if it is NEN at home (No Equipment Necessary).

     I can't promise that I'll keep uber Paleo come X-mas, but I do have my training schedule planned, which I do intend to stick to. I consider it a Christmas present to myself (what a gift!). So what about you guys, do you already have an idea on what your holiday is going to look like? Heck, maybe just reading todays blog has sparked the thought in your head (I can only hope). Whatever it is you do, do it all the way! Let us know what you think, and catch you guys later.

"12 Days of CrossFit" WOD from Pao Sanchez on Vimeo.

3,2,1 GO!

Yesterday's Strength/WODs


Bench Press 5/3/1 Week 3
150 lbs x 5 (75%)
170 lbs x 3 (85%)
190 lbs x 4 (95%)
Once again, 190 used to be my old 1-RM... feels good to make it a 4-RM

WODs (yes... multiple)

WOD #1
10 min AMRAP
-95 lb Deadlift
-95 lb Sumo Deadlift High Pull
-95 lb Power Snatch
-95 lb Push Press
-95 lb Thruster
12 round completed

WOD #2
"10 minute Cindy"
10 minute AMRAP
-5 pullups
-10 pushups
-15 squats
12 rounds completed

Monday, December 20, 2010

You know what really grinds my gears?

     What's the good word fitness enthusiasts? The good word is that it's another day and we're all still here (I REALLY live day to day). Anyway, pleasantries aside (if that was pleasant) its another day to ramble... and I take full advantage of that fact.

Fran can seem like an eternity

     So, you know what really grinds my gears folks? Getting to your local gym, and watching the shenanigans that ensue. Well, this morning I "kindly" offered a little CrossFit session to a small group of folks. While waiting to kick off our festivities on the basketball court there was a group of about 30 plus people doing a little "warm-up" before they went out and ran in 30 degree weather. Anyway, what I noticed was part of their warm-up was doing squats together. let me just say, watching that was painful. Not once did I see full depth, it was more of knees shooting forward to a 1/4 squat with rounded back. Believe me, I wanted to run out there and do an impromptu squat clinic... but I held back.

     In CrossFit, we are always going to be preaching proper form on anything we do. When teaching someone any movement it should always be to the progression of: 1) getting proper form 2) doing proper form consistently 3) Do the movement with intensity. Of course most WODs are going to be fast and intense, but we don't want you to start flailing around until you actually have a firm grasp on what needs to be done. That's why they have on-ramp session at most CrossFit boxes (including ours). During this time we are really hammering in the idea of proper form, that was once you get to taking the normal classes we can actually throw in a bit of intensity. Like Greg Glassman posed, "What would you rather have, form or intensity?" ... the answer is both.

     So there it is folks, make sure you are moving well. Check your ego at the door, slow down a little bit, and make sure the movements are done correctly. Not only will this prevent injury, it will also make you a more efficient athlete. So work hard folks, I know you have it in you.

3,2,1 GO!

Yesterday's WOD

Rest Day

Sunday, December 19, 2010

A good ol' fashion ramble

     *Whew* for the last 10 days we've been discussing the 10 General Physical Skill of CrossFit. I hope it hasn't been too dry for you folks... heck, it might have even helped! Now, why don't we get back some good ol' Froshtastic ramble... it feels good to be back.

     Ok, so I'm going to bring up the team/box environment. Usually I have to WOD on my own which is a pro and a con. The pro/con (yes both... I'll explain) is I get to program my own stuff. The pro is that, if you do it right, you can really work on what you what you want. By that I mean you can really focus on training your weaknesses or getting stronger. The con is the exact same thing... you do your own programming. So whether its conscious or sub-conscious, its very easy to do things your good at. No one wants to put themselves through hell with movements that destroy them.

     I really try to put things in my WODs that I'm not good at. Usually I'll have some movements in there I will destroy and pair them with at least one thing I really suck at. I mean you can't just an entire WOD of "goats"... that would suck!

Oh, Overhead Squats... how I hate you

     But, that's not what this ramble is about. Ah yes, it was about the team environment. Saturday's I usually WOD with the group from CrossFit St. Louis. I can't tell you how much fun that is... just to be able to share the pain. It seems that the Saturday morning's are longer burners. Hell, you can see below that it took over 20 minutes to do. And I believe if I did this WOD on my own it would have been closer to half an hour.

     Being able to go head to head during a WOD with other athletes just pushes you so much more than you can push on your own. When you want to rest you see others moving, and that just motivates me to get back to work! Not only that, being able to cheer on others with their struggle helps. It helps the other person mid-WOD to keep on going and helps you create camaraderie within the gym.

     So enjoy the pain and suffering we get to endure together. It will make us stronger, healthier and closer. Cause in the end, it's all towards one goal... creating and army of fitness-ahaolics... ok, maybe not the last part.

"You can have a million doll body but a ten cent mind... and your done."
     - Louie Simmons

3,2,1 GO!    

Yesterday's WOD

Got to WOD with the good folks of CrossFit St. Louis

"12 Days of Christmas"
1 Burpee Broad Jump (6 feet)
2 Deck Squats
3 Parallete Pass-throughs
4 Pullups
5 Hand-to-Hand Russian Kettlebell Swings #53
6 Jump Squats
7 Knee-to-Elbows
8 Slam Balls #25
9 Ring Rows
10 Box Jumps 24"
11 Dumbbell Thrusters #40
12 Dumbbell Cleans #40
Time - 24:11
The last 2 rounds were nothing if not a small slice of hell. The whole time all I was trying to do was stay in front of Kevin. We finished within 9 seconds of each other.

Saturday, December 18, 2010

Accuracy 10/10

     Hey everyone!!! Are you excited? Thus end my 10 day reign of terror... trying to fill your heads with CrossFit Physical Skills. Well, actually, I lied. Today is your last day of this wonderful discussion. So for the last time: Happy CrossFit Christmas!

I'm just saying

     Alright, so how do we end day 10? With Accuracy! Ok, let me be a little more specific. The CrossFitty definition is: "The ability to control movement in a given direction or at a given intensity." Want a little more layman's terms? Moving yourself, or something, to a specific location. What in CrossFit do we need accuracy for? How about making sure to land our wallballs on a 10/8 foot target? Bringing down a slamball and being able to catch it on the bounce? Maybe all those and more?

     Without accuracy we would be missing our Cleans and our Snatches (hehe), throwing a simple medicine ball at a super slow pace, or never getting those strung together Double-Unders. Again, this is one of the skills we must practice anytime we enter the box/garage/gym. Not only that... accuracy can win you a lot of bar set dart games.

     What I'm getting at is that it's important... hell, everything we talked about for the last 10 days is super important! Lacking in any of these 10 General Physical Skills, we will not be performing at the level that I know you WOD destructicons you truly are. So keep chipping away and getting a little better every day, I know you can.

3,2,1 GO!


Yesterday's WOD/Strength


Deadlift 5/3/1 week 2
275 lbs x 3 (70%)
315 lbs x 3 (80%)
355 lbs x 3 (90%)


For Time:
100 2 pood Kettlebell Swings
     Every minute on the minute perform 5 situps
Time - 7:54

Friday, December 17, 2010

Balance 9/10

     Howdy-Ho there fitness fanatics, its great to see you once again... not that I can really see you. I'm just glad you stopped by. Getting close to finishing out 10 Days of CrossFit X-mas. Then we can all just look forward to the real X-mas (I think mine's better). And if nothing else, happy Friday!

     Pretty obvious (least I think so) that balance is going to be an asset to us in the WOD. Hell... they don't call it the "Snatch Balance" for nothing! CrossFit literature states balance is: "The ability to control the placement of the bodies center of gravity in relation to its support base." So, what does that mean, and how does it matter to us?

     Well, us being the fitness whores that we are, we're always looking to move more weight. The Overhead Squat is an uber functional move when testing core stability and balance. Being able to hold a heavy weight overhead becomes more and more difficult as the weight goes up; and, balancing the weight over our center of gravity become paramount. Again, balance is something we have to practice, whether its under a heavy weight or repping out box jumps. Focus on keeping the weight in your center of gravity, as close to your core as possible.

     So keep that weight centered, become a stable platform, be CrossFit!

2010 CrossFit Games Adidas Commercial from Steven Willis on Vimeo.

3,2,1 GO!


Yesterday's WOD

Rest Day

Thursday, December 16, 2010

Agility 8/10

     Howdy out there in frozen-land. Yes, we had our fair share out ice out there this morning, and so did most of the east coast. Perhaps now instead of doing a 400 meter run we can sub that with a 400 meter ice skate. Which is perfect since today's topic is going to be about agility.

     "The ability to minimize transition time from one movement pattern to another." I figured today we could just start with CrossFit's definition. When we are told we are being agile it's usually because we are quick or light on our feet. So how does that come in handy for us? Oh, how about a little thing called Double Unders? Maybe being able to rep out Box Jumps? What about Squat Cleans? Lets just call it... all of the above.

     You can start to see, after the last 7 days, that all of these skills work together during the WOD. If we are performing a Squat Clean we need the strength to pick up the weight, the power to bring it as high as possible, and the speed, flexibility and agility to move underneath the weight... are we seeing a pattern yet?

      Agility, speed, coordination... these are all things we have to practice to improve. Just moving our bodies and adapting to the movements we routinely perform will make us all a better CrossFitter. And because I'm such a good guy, and I want to get you fitter, do 20 burpees! 3,2,1 GO!!! See you tomorrow folks.

The Kirkland CrossFit Mission from Kirkland CrossFit on Vimeo.

3,2,1 GO!


Yesterday's Strength/WOD


Press 5/3/1 Week 2
95 lbs x 3 (70%)
105 lbs x 3 (80%)
115 lbs x 3 (90%)


Push Jerk #75
Sumo Deadlift High Pull #75
Time - 10:22
That was suck factor 5!

Wednesday, December 15, 2010

Coordination 7/10

     Well, howdy blogger enthusiasts! You've came to the right place, because the Frosh Blog is still trucking. Today is our 7th day of our CrossFit Christmas. And if you aren't excited for that... then there is no pleasing you.

     Yep, if you haven't guessed from the title and picture above (what an idiot), today's topic is that of Coordination. Let's see what CrossFit has to say about it: "The ability to combine several distinct movement patterns into a singular distinct movement."

     So what does that mean? Well it can be as something as simple as walking/running (one foot in front of the other) or as complex as a Snatch. Think about it, when you perform a snatch you have to keep weight in heels, back tight, pull above knees, open our hips, shrug the weight, pull yourself under the bar and stand up with the weight. *whew* that's a lot of work to think about, when in fact the Snatch is taking weight from ground to overhead in one movement (that sounds simpler).

     Coordination saves us on a lot of other things in CF. Without proper amount of coordination, using your hips for the kipping pullups may get a little difficult (at least less efficient), or time on the rower will be a bigger challenge as well. So practice that technique; in fact, that's how we increase our coordination... good ol' fashion practice. So keep at it guys and gals. It will all pay off in the end.

Brendan 95kg snatch from Crossfit Territory on Vimeo.

3,2,1 GO!


Yesterday's WOD:

5 rounds for time
 1 Power Clean @ body-weight (165 lbs)
 3 Box Jumps 36"
 5 chest-slap pushups
 7 Chest-to-bar pullups
Time - 4:40

Tuesday, December 14, 2010

Speed 6/10

     Greetings again all... Season's greeting in fact. We are still celebrating the "10 Days of CrossFit". Ring those bells loud, because we're on day 6! Only 4 days to go of this festive and made up holiday. But, made up or not, as long as you're enjoying it that's all that matters.

     Well folks, today: Speed is key! Of course speed is one of CrossFit's 10 General Physical Skills, we try to do almost every WOD for time. Once again, the definition is: "The ability to minimize the time cycle of a repeated movement."

     We're not just talking about being a fast runner. You can be mediocre and still be fast. The idea is that we are performing our reps as fast as we can do them safely. Now that last word, "safely", is very important. Coach Greg Glassman (CrossFit Co-Founder) posed the question, is it better to focus on form or intensity? He answered it himself: BOTH! I'm not saying to throw form out the window, not at all!

     To truly utilize speed, we must not only be fast and proficient at the movements, but we have to try to limit our time not performing movements (AKA resting). This is the mental component of CrossFit I always harp on. Do you have the mental strength, when your body is screaming, to keep pushing through? I hope the answer is yes. We should try to answer that "YES" every time we hit a WOD for time.

     Alrighty folks, I'll leave you with that though, and this quote. Have a great day!

"Running is an unnatural act, except from enemies and to the bathroom."

Spirit of CrossFit HARD NOX from Coach Pac on Vimeo.

3,2,1 GO!

Yesterday's Strength/WOD:


Squat 5/3/1 Week 2
140 lbs x 3 (70%)
160 lbs x 3 (80%)
180 lbs x 5 (90%)
Yea... my squat sucks


42 Wallball situps #20
25 Right arm 1-arm Overhead Squats #40
30 Wallball situps #20
25 Left arm 1-arm Overhead Squats #40
18 Wallball situps #20
Time - 8:05

Monday, December 13, 2010

Power 5/10

     Hey everyone, getting to be that time of year. We got hit with quite the bit of snow over last weekend, so try doing burpees in the drifts... not so much fun. Anyway, we're half way through our "10 Days of CrossFit". Today we talk about Power... and its something I want you to abuse!


     What can't I say about power... we're all about it, in CrossFit. "The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time," is how we define this in CF. Its simple: move large loads, long distances, quickly.

     Power is something we can measure (Power (Work Capacity) = Force x Distance/Time). If you do a named WOD (like Fran), and then do it faster... BAM!!! Greater power output. Also, power differs in the movements that we perform. a 1 RM Deadlift will obviously have less power output than a Snatch. The Deadlift is moved a few feet in one movement, whereas a snatch is moved from ground to overhead in one movement (its all about that Distance/Time stuff).

     We need this beautiful power output in CrossFit and in life. Whether we're talking about knocking out a beast of a WOD, or moving a wheelbarrow full of wood, your power is what will save you. Keep training, and keep reading... till next time folks.

Windy City Crossfit AOM December - Kim H from Cheston Bogue on Vimeo.

3,2,1 GO!


Yesterday's WOD

Rest Day

Sunday, December 12, 2010

Flexibility 4/10

     Hey once again you crazy CrossFit enthusiasts. Glad you decided to perv today's blog post, we're continuing to talk about the General Physical skills we use every day in the box/garage/globo-gym (wherever you get your WOD on). Today is a very important, and arguably one of the most important and overlooked component: Flexibilty.

     Alright, stop focusing on the picture and listen to me again... Anyway, lets looks again at what CrossFit says about flexibility: "the ability to maximize the range of motion at a given joint". Hmmm, range of motion, I think we've heard this talk about before (weird). Full ROM is key in almost everything we do: proper squat depth, overhead position, front squat (just to name a few). We're not going to be able to have an epic Fran time without having high elbows for those thrusters.

     This is why, before a WOD, we try to hit that full ROM, and even a greater ROM so when it comes to witting the workout the movements become a breeze. But, we can't hit everything, else you would be in the gym for a lot longer than we have time for. So what can we do to combat the ROM issue? Well, a great resource out there is none other than Mr. K-Star himself, Kelly Starett. The guy is a mobility ninja, and he's been posting a daily Mobility WOD everyday (MWOD). So take 10 minutes out of your day, and work on some of those mobility issues, it will all transfer over.

     So that's the word of the day peeps... Flexibility! Take time out of your day and stretch yourselves out a bit. There's no reason you could work on your mobility while watching some TV. Hell, just doing that during commercials is going to pay off dividends. Get to it folks... hit the WODs hard and think flexible.

3,2,1 GO!


Yesterday's WOD

3 rounds for time
500m row
12 Bodyweight Deadlifts (165 lbs)
21 Box Jumps 20"
Time - 9:17
I remeber doing this on my own at the base gym before I started to come to CFSTL, and I think I do well over 15 minutes... so vast improvement

Saturday, December 11, 2010

Strength 3/10

     Hey again there everyone! Its another day. Its about 8 in the morning and my beautiful day is filled with pouring rain, thunder, and lightning... ah, feels like home. Anyway, I hope you guys have been following along as we continue to talk about the CrossFit's 10 General Physical Skills.

     So, today is our little discussion on something called: Strength. If you don't think being strong will help you in CrossFit, and in life.... well, you're just not strong enough yet. Now, we're not talking about looking like the chump in the picture above, not at all. Again, lets gander at CrossFit's definition: "The ability of a muscular unit, or combination of muscular units, to apply force."

     So, this mean what exactly? Pretty simple, its our bodies ability to apply force. Now, that force can be: pulling, pushing, lifting, dragging, throwing, or you name it. We want you strong, that's the name of the game. Strong enough to deadlift over bodyweight, Strong enough to squat the world, and strong enough to play around with you kids.

     How do we get stronger? By being able to apply more force. If I just deadlifted 135 lbs, and then a lift 185 lbs, I just applied more force to that bar to move that weight. We did have a little discussion about force production a while back if you remember (Scaling IS an option). To get stronger we must train at heavier loads, and it will all transfer over to make us a bigger and badder CrossFitter. So move some heavy stuff around and I'll talk to you soon.

3,2,1 GO!


Yesterday's Strength/WOD


Bench Press 5/3/1 week 1
150 lbs x 5 (75%)
160 lbs x 5 (80%)
170 lbs x 5 (85%)


21 Deadlift #225
5 Press/Push Press/Push Jerk/Split Jerk #95
15 Deadlift #225
9 Deadlift #225
Time - 8:00

Friday, December 10, 2010

Stamina 2/10

     Well hello again you faithful viewers. It is time again to celebrate the blog dedicated to fitness and mindless rambling. We're shooting to spend more time on the former, but the later still happens. Still, I'm here for all of you, and if you all have some requests I'd be more than happy to oblige.

     So yesterday we talked about endurance. And today we talk about... stamina? Isn't that the same?! Well, not that much really. Our good buddy Webster says: "great physical or mental strength that allows you to continue doing something for a long time" and our even better friend CrossFit says: "The ability of body systems to process, deliver, store, and utilize energy."

     So, endurance refers to more of a long distance type of push. Something that required a low power output, like Marathons, 5/10k, going for a hike. Now stamina is a little different, and not necessarily limited to one type of output. Lets take for instance a WOD like "Grace", which of course is 30 Clean and Jerks for time (135/95 lbs). This is, generally, a shorter WOD (probably less than 10... less than 2 for firebreathers). I like what Webster says "physical and mental strength." Grace is rough, even if you have the strength of a rottweiler, so the mental challenge of not letting go of the bar or getting right back to the bar come into play.

     Stamina is the driving force of our workouts. High levels of stamina will let us push through WODs and limits our time with hands on our knees. So let that body work for you, treat it good and it will repay the favor. Hit the WOD hard folk, and then next one won't be that bad. Till next time folks!

Valley Crossfit - FGB5 from Mark Galvin on Vimeo.

3,2,1 GO!


Yesterday's WOD (My Favorite)

Rest Day

Thursday, December 9, 2010

Endurance 1/10

     Good morning everyone! So guess what? The Frosh Blog is being viewed by places like Russia, Europe, Canada and even Mexico. So, is this the result of internet spam or is the Frosh Blog going global? ... I'm really hoping its the later.

     So, if you read yesterday's post, were going to spend the next 10 days going over CrossFit's 10 General Physical Skills. Today is Cardiovascular/respiratory endurance. The dictionary says: "the ability or strength to continue or last, esp. despite fatigue, stress, or other adverse conditions". From the L-1 cert we see this as defined as: "The ability of body systems to gather, process, and deliver oxygen." Ok, so just the plain definition is a little dry and boring. Let's break this down a little bit... its endurance. To have good endurance it means that our body is able to keep moving forward at the long time domains.

     How do we use endurance in CrossFit? Well how about a simple 2-5k on the rower. Don't you think we're using a bit of endurance to knock that out? Do we need endurance for Fran? No, not really. A WOD like that, and others like it, shoule be about 10 minutes, and were not tapping into the endurance at this point. How about a WOD that's 20+? Yea, knocking out Filthy Fifty, Eva (shudder), or anything in that time domain... yea, we need to have some strong endurance to knock this out.

     Remember, we're trying to be well rounded in everything. We want to be able to do a 1 minute 400m AND a sub 20 5k. So working on our longer Metcons, doing those longer runs (sparingly), and increasing our endurance is just going to make us fitter... and isn't that what we really want.

PROGENEX Reviews By Actual Consumers from A. Haney on Vimeo.

3,2,1 GO!


Yesterday's Strength

Deadlift 5/3/1 week 1

295 x 5 (75%)
315 x 5 (80%)
335 x 5 (85%)
That last set was tough today, just got in my Rx amount of reps

Wednesday, December 8, 2010

Be Prepared

     Hey everyone. I know, I know, the blog is late (once again). I have a good excuse this time. A backhoe cut the Internet connection here at work, so Internet went kaput. Luckily it just came up! So, better late than never.

     So, as the title says. BE PREPARED! I know there's 12 days of Christmas, however we're doing the 10 days of CrossFit! That's right, for the next 10 days we're going to cover the 10 General Skills that CrossFit relies on, one day at a time. So get excited everyone, it's time to learn!

3,2,1 GO!


Yesterday's WOD

"The Aycock"
100m backwards run
20 squats
5 burpees
100m broad jumps
15 squats
10 burpees
100m walking lunges
10 squats
15 burpees
100m bear crawl
5 squat
20 burpees
Time - 9:42
This was a WOD I made up and named after my boss here on Scott AFB. They're all going to do it on Friday, so I figured I'd give it a go.

Tuesday, December 7, 2010

X-mas Fitness

     Another day, another dollar (an hour). How is everyone doing today? Certainly starting to get cold around here. I mean, hell, you don't even need to take an ice bath for recovery anymore... just go outside for a few minutes!

No offence Diana

     So here's another question for everyone today... how does your fitness fair during the holidays? I know we all just survived the smorgasbord that was Thanksgiving, but now we have the Christmas season coming up... and if you think I'm going to be PC and say "Happy Holiday", well you can go suck a lemon.

     So, what is that special day for you? Is it a cheat day? Or, do you just treat it as another training day? I know it would be tough to get into the gym, many are closed. But like yesterday's blog, we can always hit an NEN WOD at home.

     Me, personally, will most likely be hitting a WOD and a lift, if weather permits. Not to say if you don't your a chump or anything. It's just the way I'd like to play it. Try to stay paleo as I can... sans some egg nog (is that paleo?).  So why don't you guys suprise me, and reply about your feeling of your fitness in December. If you don't feel like replying... then 30 burpees. Till next time folks!

3,2,1 GO!


Yesterday's Strength/WOD


Press week 1 5/3/1 method
95 x 5 (75%)
105 x 5 (80%)
110 x 7 (85%)


Ring Dips
Time - 11:00
This one just sucked, cleans really killed me

Monday, December 6, 2010

I'm still here!

     Hey everyone. Did you miss me? I know, I know... The Frosh Blog has been MIA for the weekend. I apologize for not getting info to you, I'm sure you were detoxing without my words of wisdom to tide you over. So, looks like I need to be better about getting words to you. I was nowhere near a computer long enough to blog, so I'll have to figure out a way to combat that. Anyway, on with the show.

Is this a functional leg press?

     So, really quick, I want to see if we can have a quick discussion about NEN (giving the situation this weekend) or AKA No Equipment Necessary Workouts. Of course, this would be our every loving body-weight movements: squats, pushups, situps, jumping jacks, planks, etc. So what do you do if you can't make it in for your WOD. Do you call it a "rest day" or do you a little something something at home? I'd be interested to find out.

The kids can Oly lift from CrossFit Redmond on Vimeo.

3,2,1 GO!


"Weekend WODs"

Friday's Strength/WOD

- 315 lbs
- 335 lbs
- 355 lbs
- 365 lbs (PR tie)
- 375 lbs (PR)
- 385 lbs (PR #2)
- 395 lbs (PR #3)

Double Unders
Time - 6:09 (PR)
All Double Unders went unbroken, I smell a sub 6 cooking

Saturday's WOD:

Give medical classes to Young Marines... for time
I like to break a mental sweat too

Sunday's WOD:

Rest Day

Friday, December 3, 2010

Bad Day

     Hey again everyone out there in good ol' Internet-Land. Another beautifully chilly day here, I guess... I don't know. I write most of these blogs the night before. Don't hate! I want to make sure my rambles are ready for the public... I'm doing it for you guys.

and you should be too

     I had a bit of a epiphany the other day (it means realization... I had to look it up too). What does it mean to have a bad day in the gym? Or better yet, how should I react to a bad day of training. I had two stark differences is Thursdays WOD and Tuesdays WOD. Tuesday, I was going to max out my squat and do an AMRAP. I had high hopes to set a PR, and get a bunch of rounds in. Cue and epic fail on the Squat and an ass-kicking AMRAP that like me on the floor like a piece of chewed up bubble gum. I didn't even finish my squats I was feeling so bad, I thought if I continued I may get hurt... definitely not something I want to do.

     So now, there's Thursday. Super happy to set a PR on my press (as show below), and the WOD went really well. I felt I was moving well, and resting very little. I walked out of the gym feeling great! Did I walk away from Tuesday's session feeling like garbage? Not one bit. Got my ass handed to me, but I left feeling good. And that's a tough thing to do sometimes.

     I know we've all had days like that. Not hitting a PR on a lift when you thought you should. Moving slow through movements that you usually destroy. These things do happen. And, as hard as it may be sometimes, we need to not let these things get to us. I didn't PR my squat, am I now less fit? Not a chance. Bad days are bound to happen, you may fail on a rep during a WOD. This is when you really have to get mentally tough and tell yourself, "it's jsut one rep, I'll get the next one." That's one big thing that we preach in CrossFit, being physically and mentally tough.

     Who am I going to think more highly of: the stud that complains before, during, and after the WOD? Or the athlete that may usually finish last, but gives it everything they got? Let me tell you, in my mind, the first person has already defeated themselves before the work has even started. The second person that continues to push even though other CrossFitters are making sweat angels on the ground, they've won... not matter how long it took them.

     Its ok to fail, its ok to have a bad day. If you never had either of those, you're not pushing yourself to your limits. So when days like this come up, keep your head held high and know that you did the work.

3,2,1 GO!


Yesterday's Strength/WOD:

- 95
- 105
- 115
- 120
- 125 (PR tie)
- 130 (PR)
- 135 (f)
Very happy with that PR, my press has really not been moving. So it's good to see I'm making improvements


7 rounds for time
7 pullups
7 1-arm DB snatch #45 (7 each arm)
7 squat jumps w/ #45 BB
Time - 10:41
that was a gasser. Did this at my base gym, got some weird stares during. I felt really good about this day.

Thursday, December 2, 2010

Strange things

     Hello again loyal reader and creepers. It's another day in the world of Frosh. And let me tell you, Frosh is a little confused (yes, I refer to myself is third person). With all the fads and gimmicks out there its hard to know what the truth is anymore.

     Ok, so what am I talking about? Well the other day I heard something interesting on the radio. I'm paraphrasing, but it went something like this, "Did you know women over 40 have to workout an hour to day just to maintain their weight?!" ... what sense did that make? Really, I'm trying to figure it out! I mean, an hour long AMRAP of as many "Frans" as possible just doesn't sound safe! Of course, this was a radio commercial about selling "health" smoothies (yeah right). I'm sure you've heard some odd things about health and fitness. I know I have, how about these:

  • Don't squat so low, it's bad for your knees (we know this to be the opposite)
  • Diet soda is better for you (so the extra large value meal with a diet sprite is good?)
  • Woman shouldn't lift heavy (... weights are sexist?)
  • High rep light weight to "tone" and low rep high weight to "bulk up" (changing your diet works a lot better)
  • I'd bulk up to much if I did CrossFit (did you see the women at the CF Games?)
  • Frosh is a jerk (this is fitness myth 101)

     You get what I'm saying. It's hard to know whats actually sound advice nowadays. Just because some trainer tells you its right, doesn't make it so... even me, though I do try to research everything I tell you about, and make sure I'm not screwing you up to much. So why don't you all speak up and throw out some head-scratchers that you've heard. I'm eagerly awaiting some responses

3,2,1 GO!

Yesterday's WOD:

Rest Day

Wednesday, December 1, 2010

I hope this isn't you...

     Hey there everyone. Marvel in the accomplishment... that's right, this mark # 5-0 in Froshtastic rambles! You'd think after 50 posts I'd use this semi important date to give you some good coaching tips, and how to perform better movements... Instead, why don't we have a bit of fun. Without further adios (from The Oatmeal) the 8 most Awkward Workouts You'll See at the Gym:


Yesterday's WOD:

15 minute AMRAP
15 T2B
10 Box Jumps 36"
5 Ring Pushups
7 rounds + 5 T2B