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Dec

31
Monday

01.01.13 – Tuesday – In The Year Two Thousand and Thirteen

Foundation Back Squat 1 @ 95% WOD “Hangover 2013” For Time: Run 800m 20 pullups 30 pushups 40 situps 50 squats 60 double-unders 13 ground-to-overhead (95/65) 60 double-unders 50 squats 40 situps 30 pushups 20 pullups Run 800m Some goals I have for us as a gym in 2013: – All current members doing unassisted…

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30
Sunday

12.31.12 – Monday – Last WOD of 2012

Foundation Back Squat 1 @ 95% Rack Jerk Find 1rm WOD For Time: 50 pullups 75 situps 50 OHS (75/55) 75 double-unders 2012 was a pretty awesome year for me. I graduated with my MBA (Master’s in Bullsh*t and Administration), went on a 13-state roadtrip, opened a gym, and spent the last 4 months working…

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28
Friday

12.29.12 – Saturday – Three Things to Remember About CrossFit

Foundation Back Squat 1 @ 95% Team WOD “My Pet Rock” 3 Rounds for Time: 30 med ball pass situps 30 pullups 30 pushups 30 power cleans Run 400m Each team of 2 must complete the total number of reps listed. Only one person may be working at a time. While one teammate is working,…

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27
Thursday

12.28.12 – Friday – New Year Hours

Foundation Back Squat 1 @ 95% Snatch pull 1 – 1 – 1 – 1 WOD For Time: Run 400m 30 pushups Run 800m 20 pushups Run 1200m 10 pushups [youtube http://www.youtube.com/watch?v=aHHIu84GxpE] Our hours are weird next week, in consideration of the New Year. Here’s our schedule for Sun-Wed: Sunday, December 30: CLOSED (no yoga) Monday,…

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26
Wednesday

12.27.12 – Thursday – Lessons from a month of back squatting

Foundation Back Squat 1 @ 95% Snatch grip behind the neck push press 2 – 2 – 2 – 2 WOD 21-18-15-12-9-6-3: Sumo Deadlift High Pull (95/65) Lateral jump over obstacle (24″/20″) We’re approaching the end of our back squatting adventure. Every day since the beginning of December, we’ve loaded up 95% of our maximum…

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21
Friday

12.22.12 – Saturday – Christmas Survival Strategies

Foundation Back Squat 1 @ 95% WOD “Twelve Days of Christmas” 1 rope climb 2 Deadlifts (225/135) 3 HSPU 4 med ball cleans (20/14) 5 air squats 6 KB swing (24k/16k) 7 situps 8 wall ball (20/14) 9 burpees 10 medball OH lunge (20/14) 11 toes-to-bar 12 KB taters (24k/16k) This WOD is performed like…

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19
Wednesday

12.20.12 – Thursday – Why we obsess over performance

Foundation Back Squat 1 @ 95% Push Jerk 1 – 1 – 1 – 1 – 1 WOD For Time/Score: Run 1 mile – OR – Row 2000m Rest 4 minutes Tabata thrusters (65/45) Here’s how non-CrossFitters describe their fitness goals: “I want to lose 10 pounds” “I want to fit into my jeans from…

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17
Monday

12.18.12 – Tuesday – Core-to-extremity

Foundation Back Squat 1 @ 95% Split Jerk 2 – 2 – 2 – 2 WOD For Time: 25 weighted situps (16kg/12kg) 1 muscle-up 20 weighted situps 2 muscle-ups 15 weighted situps 3 muscle-ups 10 weighted situps 4 muscle-ups 5 weighted situps 5 muscle-ups I suspect that you’ve all heard some of these nonsensical-sounding quotes…

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16
Sunday

12.17.12 – Monday – Holiday Hours

Foundation Back Squat 1 @ 95% Hang Power Clean 3 – 3 – 3 WOD For Time: 30 Hang Power Cleans (225/135) 50 pistols, alternating Run 1 mile – or – Row 2,000m Here are our hours for the holiday season. The only dates that we’re changing our hours are the ones listed below. We’ll…

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