New to CrossFit?
Blog Archives and Benchmarks

Entries in CF Heroes (4)


Tuesday April 13, 2010

Great new stuff from Roxie in the Paleo Journal! Check it out!

Shane and I in Thruster Hell at Sectionals.


*C.A.T. double day


Class WOD (C.A.T. DD WOD #2)


Hang squat clean: 5 x 7 (unbroken); try to add weight each set, rest as needed


3 rounds for time of:

- 500m row

- 25 burpees

- 400m run


- supine "contract-relax" ham stretch x 3/side

- supine "figure 4" glute/hip stretch 90 sec/side

- "pigeon" 90 sec/side


C.A.T. DD WOD #1


21-15-9 reps for time of:


- Ring dips

- Push-ups

*Pay extra attention to ROM and standards today.  Instead of rushing though it, make it as hard on yourself as possible by making your reps PERFECT.

*Compare to Nov 20th


Post scores and thoughts to comments.


Tuesday April 6, 2010

*Hey guys, Roxie's taken over the Paleo Journal for the time being and she's already got some great posts in there.  Check it out by clicking the "paleo journal" link on the left.

Lookin' very official out there Benz!


*Separate C.A.T. WOD today.  


 Class WOD (If you're an experienced CFer, go ahead and do the C.A.T. benchmark WOD today)

 4 rounds for time of:

- 10 power snatch (75/52)

- 400m row



- 3 min plank.  If you need to rest, make it short, like 3-5 sec max.

- 50 sit-ups (Add 10 reps for each rest you took during the plank) 




"Randy" (CrossFit Hero workout)

For time:

-75 power snatches (75/45)  


Post results and thoughts to comments.


Friday November 20, 2009

Thrusters and pull-ups at the new building.  


*All classes at the old gym today.  We're at the new building for good on Monday!




21-15-9 reps for time of:

- Handstand push-ups

- Ring dips

- Push-ups

*Some notes on today's workout: As Rx'd this is a brutal workout to finish.  However, as you scale the movements, trying to rush through the sets for a faster time becomes less effective.  The purpose of today's workout is to continue to build our strength for the Elizabeth retest.  If you're capable of full range HSPU's and ring dips, then by all means, go for it.  Otherwise, I want to see deliberate attempts to get full ROM on the following scaled versions of the movements.

- Piked bench HSPUs > get your hips over your shoulders and your head to the floor or mat on every rep.

- Jumping dips (rings or stable) > start at full ROM at the bottom of the dip then use your legs just enough to get you to the top at full extension.  Once there, hold for a count to practice stabilizing at the top and then come back down slowly touching down with your feet when you are as close to full depth as possible.

- Push-ups > As usual, get your chest to the floor.  But be sure and keep your hips and face away from the floor as you get lower.  Many of you have a tendency to drop your hips and head when it gets hard.  DON'T DO THAT!


Post time and thoughts to comments.



Monday August 17, 2009

Matt demonstrating a "belly to bar" pull-up.

***Check out Joey's Paleo Journal for a simple asparagus recipe to add to an arugula salad and then post to comments any other recipes that you think might also go with the asparagus. 



3x5 back squat


Crossfit Hero WOD: "Nate"

AMRAP in 20 min of:


  • 2 Muscle ups (full lock out)
  • 4 Handstand push-ups (head to floor)
  • 8 Kettlebell swings (2 pood overhead)


* If you are unable to do a muscle up, do a burpee to pullup

* If you are unable to do two hand stand pushups in a row, substitute regular pushups - chest & chin to floor.

Post rounds completed to comments.