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Friday, December 30, 2011

Last Day on Fay Street...

Today marks the last day on Fay Street for Crossfit United. We have so many memories of this old meat-packing building and so many PR's, laughs, and Pukie sightings (haha) that its definitely hard to say goodbye to a location that has allowed us to grow our fitness community in Columbia.

Having said that, we are extremely excited that our community has grown enough to promote this move to a bigger space, order more equipment, and get our name out there as STILL the only Crossfit gym in Columbia, MO.

Last Year on Fay Street....

Tuesday, December 20, 2011

Too Much To Post ON the Website!


Let's start off with saying thank you for being such a great group in my absence last week! I really appreciate knowing that my athletes are respectful and very coachable for Eric!

Now....On to the upcoming events/changes!

1. Our new and improved "On-Ramp" will be starting January 17th (Monday) and we will have more class times as well as a more in-depth 6-week (Old was 4-Weeks) for our potential new members! This On-Ramp is designed so that even if you decide NOT to attend CFU afterward, you will have proper coaching in movement patterns, intensity, and scaling weight and rep schemes. We will have a log-book for these individuals! DON'T FORGET: The first 10 to sign-up and pay before we start get $20 off the price!

2. We need t-shirt orders!!! Want a new CFU T-Shirt? So do we! I will be talking with our t-shirt company and right after the holidays (at the latest) we will have mock-ups done for both men and women t-shirts! Pre-orders are a must in light of the new move! Speaking of which.....

3. THE NEW PLACE!!! We are in works of getting equipment delivered and such so be patient while we try and work out our schedule in the next couple of weeks. I promise it will be worth the wait! We will probably need volunteers to move all of the OLD equipment, etc... to the new place so anyone with a truck or SUV that would like to help us toward the end of next week we would really appreciate it!

Thursday, December 15, 2011

New On-Ramp!!!

Hello Crossfitters and Potential Crossfitters!

Crossfit United will be offering our new and improved "On-Ramp" program soon after our move! Our estimated start date is January  16th of 2012! This On-Ramp will run 6 weeks and be a great value! Not only have we redesigned our On-Ramp to make you a better athlete, we are pairing it strongly with nutritional support and lecture opportunities to help you learn to maintain a healthy lifestyle! The price for this On-Ramp is $150 but the first 15 sign-ups we have will receive $20 off ($130 is cheaper than our LAST On-Ramp but there is more value) also, this On-Ramp we will provide a custom log book for nutritional and fitness logging to stay on top of your performance! Hope to have a great group for the New Year!

Saturday, December 10, 2011

Crossfit United WILL Have A New Home For the New Year!

Hello Crossfitters of Columbia and possibly other places!!!!

KCPD Halloween Throwdown 2011

I would like to take this opportunity to tell you that Crossfit United and all its members will have a new home for the upcoming year!!!!!! This is extremely exciting news for CFU and it's members, both potential and current! Thanks to your hard work, attendance, and spreading the word of Crossfit in Columbia we are capable of bringing our WOD's, lifts, and running to a 5,000 square foot space just a mile and a half north of our current location! This will allow even bigger classes, more classes, fundraising and events and.... Along with this move we will be bringing on some new equipment so STAY TUNED!!!!

On another Coaches note, I wanted to apologize for my absences lately. Not only have I not been able to teach classes but I haven't made myself available as your Coach as much in the past couple of weeks and for that, I sincerely apologize! It will never happen again. Thank you for being amazing athletes and amazing members of our growing fitness community! I can't wait for the New Year and all the WOD's  and events to come!

Wednesday, December 7, 2011

Website Down :(

Apparently there are some difficulties with our website provider so I will be posting on the blog until this issue is fixed....

WOD: "Chelsea"
Every Minute on the Minute Perform...
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Try to Maintain for 30 Minutes.


Thursday, November 17, 2011

Dine Out Night!

Crossfit United members and Coaches will be going to Addisons tonight at 7:30! Hope to see some of you there for some good times!

On this mornings Deadlifts, WOW! Matt pulls 301lbs for nearly double body-weight at 36 years old! Rusy goes ahead and PR's by 70lbs (no big deal....) at age 53! Alina pulls a solid 205 while shaking her head in disappointment (crazy I know!) I'll post more results later today! DANG I LOVE MAX EFFORT DAYS!

Thursday, November 10, 2011

Crossfitters of Columbia Dine Out!

Just a word was all it took and last week, several Crossfitters from Crossfit United got together and a house, cooked some grass-fed beef, sweet potato fries, and guacamole to watch Mizzou play Baylor. 

1 Week Later, we thought it would be a fantastic idea to have this weekly or however so often we can. Crossfit is "Community Fitness" and we need to get more out in the Community!!!! 

Tonight is our first "Crossfitters Dine Out." 7:45pm Myself, Tyler, Eric, and whomever else wants to join will be at Flat Branch in Columbia. No formal discussion, attire, or agenda. Just a fun night out to talk and relax with fellow enthusiasts of fitness. Feel like coming? Try and let me know ahead of time so we can have an accurate head count and we will be there! 

Tuesday, November 8, 2011

My Point of View on Crossfit and Fitness....

In the past few weeks my personal experiences and involvement with Crossfit has been growing vastly. Crossfit alone has grown leaps and bounds in just a few years. These gains and strides are bound to come with some scrutiny...
Let me start by saying I am still young in running a business and in all my learning. I spend my days reading journals, books, articles, etc.... to better educate myself on these fitness and nutrition related subjects....

Having said that, I believe Crossfit and its methodology is 100% for everyone to at least try! Bold statement? I don't think so.

Here are some of the "problems" people argue against Crossfit...
1. Too intense for most.
2. Not functional for Older Adults
3. Promotes Rhabdo....
4. Promotes poor form and technique.
5. Injury

I'll address these 1 by 1....
1. If you think Crossfit is too intense than you need to look at who is coaching you and how they are programming. Any GOOD coach knows how to program, promote periodization, integrate different elements correctly, introduce new members or movements effectively, and FOCUS on technique, ROM, and Functionality. Don't say its too intense for you when I have 50 and 60 year old individuals in here saying it's easy sometimes.
2. Not functional for Older Adults? Just so happens I have lead into this one from point 1. I've studied Adulthood and Aging for the past 4 years and when it comes to issues in aging dependent on nutrition or fitness they can easily fit into 2 points.... 1.) Inflammation and 2.) ROM. Paleo nutrition has shown time and time again to decrease inflammation through the body by removing free-radicals as well as common food allergens. Crossfit (under GOOD programming) increases ROM, promotes flexibility, increases strength, increases stamina and cardiovascular endurance, and promotes proper posture/form (not just for lifts, but for life application such as carrying a bag, sitting in a chair, etc...)
3. The case in which a participant in CF was diagnosed with Rhabdomolyosis. This individual won a lawsuit for $300,000....What you might NOT read about was that the individual implementing "Crossfit" was not a certified trainer and was trying train Crossfit with limited knowledge on the subject.
4. Promotes Injury and Poor Technique? Really? As an Olympic lifter, I can tell you that my Olympic lifting improved with Crossfit. Why? Because you train in domains that are not specific to your sport which mean you get out of your comfort zone. The types of movements promoted through Crossfit cannot be done repeatedly with  poor technique or the injury/lawsuit list would be miles long and Crossfit would have ended years ago.
5. As I said before, if injury were as prominent in Crossfit as people speculate it to be, Crossfit would be shut down and shunned...Instead, it's giving away $250k to a top man and woman which was supported by Reebok....

Bottom line, I love the quote by Mark Rippetoe in saying that in order to be an ATHLETE you need to do what is necessary. What is necessary might mean training outside of your sport. What a better way to get introduced to what else is out there than a program that has an emphasis toward being GOOD across the board of fitness fundamentals?

Crossfit Kids!

Loved this video!....

Tuesday, November 1, 2011


Good Morning To Everyone!

I hope you all had a great and safe Halloween!

My Halloween night was spent listening to PodCasts (what else?) and there was a very important idea that was brought into my head that I never really bring about the box. Mindset....

When it comes to the box and the WOD our Mindset is probably the most important thing to warm-up other than our body. Many athletes who are in our box can easily get discouraged half way into a workout and I firmly believe that without the proper mindset your goals won't ever be reached.

I want everyone (who read's this post) to try something for me. I want you to visualize where you want to be in your life 3 Months from now. Physically, mentally, nutritionally, in your work domain, at your school, or in your relationships with people....Visualize the perfect YOU! After that is a full visualization I want you to write the top 10 things you must accomplish before that YOU is a reality.

Self-Image can greatly affect the way we achieve our goals. If you see yourself as an amazing individual who can accomplish all the things listed under the way you want to be, the list of 10 must-have achievements is just your outline. This will directly reflect your attitude in the box! Goals will be met, obstacles will be overcome, and we will start to see every bit of the athlete you are capable of being! Let's get in and do some work, might have big news coming to Crossfit United VERY SOON!!!!

Happy WODing!

Thursday, October 27, 2011

Mark Sisson on Underground Wellness On Insulin Sensitivity!

I am becoming a huge fan of Sean and The Underground Wellness Show. He makes a perfect show that goes over so many nutritional and fitness issues that plague our lives and interviews some of the TOP individuals in growing fields such as Paleo/Primal Nutrition!

Someone once told me I shouldn't try to invent a new wheel when it comes to explanation/design. That's why I have no problem putting up these links and external sources of people who can clearly explain things better than I can (For now haha).

Mark Sisson, author of "The Primal Blueprint" is an extremely knowledgeable man whom I've had the pleasure of meeting and talking with. In this short clip from UG Wellness titled "How to Fix Insulin Resistance" Mark describes how you can reprogram/control Insulin Resistance or Sensitivity. My favorite part about it.....It's about HIGH INTENSITY WORKOUTS OR MET-CONS!!! Crossfit anyone?!?!

Check out the link above and I'll see you at the box today!

WOD: 1K Row For Time
ROM/Mobility Work to Follow!

Wednesday, October 26, 2011

Richest 5k!!!

Richest 5k Race in Atlanta!

Ok, so Crossfit is putting on a 5k race in Atlanta. November 19th, runners from all over will compete for $30,000!!!!! A 5k for $30k....WHAT?!?!?! 

Columbia is known for having multiple runners groups, triathlete groups, etc... Why in the world don't we have some of these runners in our box competing???? Or at least expressing interest! I'm pretty sure we could all use $30,000! There's even cash for 2nd and 3rd place! 

Here's the deal, if anyone is serious about going to this, please let me know. I would gladly organize a fundraiser at the gym to raise funds to help send an athlete or two. I'm a power athlete, not endurance so I know we have individuals who CAN and SHOULD give this a shot!!!

WOD: For time
-1 Partner Performs Burpees while the other performs Wall-Ball's. Every minute, the partners switch tasks.
150 Wall Ball's Completed
150 Burpees Completed

Monday, October 24, 2011

Start of A New Week!

Beginning of a new week and our last week for our very first "On-Ramp" group. Frankly, I am very proud of these individuals making HUGE gains! Keep it up guys and it will all pay off when you start competing with the other classes!

Tip of the Day!

Worried about getting enough Vitamin D for immune health, muscle building, etc....??? According to T.S Wiley, author of "Lights Out" in order to promote for proper Vit. D absorption, you need DARK! Proper environment when sleeping meaning PITCH BLACK will reset your Vitamin D receptors to receive more Vitamin D.


10x100m Sprints
90 Seconds Rest Between Rounds

Tuesday, October 18, 2011

Strength Week Continues...

Strength: Strict Press 3x5 at 85%

WOD: 5 Rounds Each For Time/Reps
Row 250m Sprint
Max Weighted Pull-Ups
Max Push-Ups

Into Podcasts????

Check out Underground Wellness Podcasts :D

Monday, October 17, 2011

Strength Week

Here's a picture of this morning crew doing work! Rusty is up to Deadlifting 145lbs for today's WOD, Chris is at 135 with great technique, and Alina's quote of the morning; "I know I could have gone heavier."

I absolutely loved this mornings start because everyone was ready to compete! Not with other Crossfitters, but with themselves. Expect more for yourself. If you have been stuck on a lift, a weight, or a movement, I want you to think about how to get past it!
This weeks emphasis is strength. I want you to emphasize that not only in your lifts, but also in yourself. I want everyone's inner strength and competitiveness!

Expecting more of yourself is a great start to being the best you can be!

Strength: 5x3 OH Squat (90%)

WOD: 3 Rounds
10 Deadlift
10 Strict Pull-Ups
100m Shuttle Run

Wednesday, October 12, 2011

Check This Out!

CBS Caveman Diet!

Post Workout!

Hello Everyone,

I know a lot of us have been dealing with soreness and problems in recovery so I'm going to give my 2-cents today on what I found works for me and what I've seen work for others.

Immediately Post-Workout (Crossfit WOD):
3:1 Ratio of Carbs to Protein in a shake. (Drink at least half within 10 minutes)
-Good meal afterward with possibly sweet potato and some good meat :D and don't forget about magnesium levels.
A lot of research backs this ratio up when it comes to high intensity workouts (Check out Poliquins Website!)

Today's WOD:
-Death By Pull-Ups
Perform 1 Pull-Up the first minute, 2 the second, 3 the third, and so on until the prescribed amount of Pull-Ups cannot be perfomed.

Good Luck!

Side-Note: If anyone is familiar with MindBody Online and would like to earn some sessions/membership reimbursement contact me ASAP!

Happy WOD-ing!

Monday, October 10, 2011

Hello Crossfitters of Columbia!!!

A few notes to start off the week!....
1) On-Ramp for October is now CLOSED!!! If you have anyone who wants to join contact me they must understand this. On-Ramp is a pyramid system of learning. It would be very difficult to start in the middle without the proper foundation that was learned in the first couple of weeks. However, if they contact me and commit to starting in November, I will get them started on their nutritional challenge.
2) Our programming for the next few weeks has emphasis weeks until November. This is to better round us as athletes. SO just because you don't like gymnastics does not mean to skip that week's emphasis. Get in, challenge your weaknesses! Its what Crossfit is all about!
3) From what I hear, we had excellent classes when I was gone this weekend which means that Eric is a good choice for coach, and you as athletes are great to work with! Thank you for your respect of the facility and the Coaches!

Let's get in this week and do some great work!

Monday, October 3, 2011

Beginning of Endurance Week and On-Ramp Extension!

Because of high demand and a lot of last minute e-mails, I have decided to extend our On-Ramp deadline until this Friday (Oct 7). If anyone wants to join or knows someone who wants to join they MUST contact me before Friday and attend On-Ramp classes.

Today's WOD: For Time
Run 800m

Wall Ball

Run 800m

Thursday, September 29, 2011

Relay WOD and this Weekend....

This Saturday mornings WOD (10am class) will most likely be at Stankowski Field on the Mizzou Campus. It will be confirmed tomorrow morning.

WOD: Relay WOD!

Single Arm KB Push Press (ea. Arm)
HR Push Ups
-In Between each movement, Goblet Carry Lunges approx 50ft.

Wednesday, September 28, 2011


In the past few weeks, I have had several individuals ask me about coffee. Does it dehydrate you? Isn't that too much caffeine? etc.... I wouldn't have originally posted anything about this until this morning when I heard of some new research on the subject.

According to Charles Poliquin, research articles and studies, etc... I can find evidence on these benefits of Coffee:
1. Coffee improves brain health and function.
2. Coffee Helps Prevent Strokes
3. Coffee Helps Reduce Risk of Diabetes
4. Protects Against Breast Cancer
5. Protects Against Prostate Cancer
6. Helps Combat Depression

Feel like checking this out?? Here are the links to news articles and Poliquin (Scholarly articles are only available through certain databases)

Coffee's Perks
Good News for Coffee Drinkers
Charles Poliqin

Today's WOD: 5x1 Max Deadlift!!

Monday, September 26, 2011

Crossfit Dodgeball and On-Ramp Starting!!!

For those of you who decided not to attend this past Saturday, you missed out!!! We played our first match of Crossfit Dodgeball! Not to brag, but it was pretty epic!

Our On-Ramp is STARTING this week!!! We've already had 4 great guys start this morning and are very excited to join our classes! If you know anyone who wants to join, they MUST get in this week!

Today's WOD Starts with Strength.
5x1 Push-Press

10 Box Jump
10 CTB Pull-Ups

Wednesday, September 21, 2011

On Ramp!!!

Hello Crossfitters!!!

As you may know, our new "On-Ramp" is mandatory for ALL newcomers! We are allowing sign-ups until the end of September (On Ramp will run until end of October!) Get the word out if you know anyone wanting to experience Crossfit and get properly introduced to it!

WOD: For Time 1
Strict Ring Pull-Ups 10
HR Push-Ups

Tuesday, September 20, 2011

"MaxFran" and Starting Next Week!

Hello Mid-MO Crossfitters!!!!!

Starting next week at United, we will have our first "On-Ramp" start. The times and prices are on our site! Make sure to contact me if you are looking to start up! The On-Ramp will go for 4 weeks, cover all basic movements and fundamentals, AND offer nutritional advising! Pretty sweet deal if you ask me!

Today's WOD: "MaxFran"
3 Rounds for Time/Reps:
Run 400m
Max Thrusters
Max Pull-Ups

See you at the box.

Monday, September 19, 2011

FGB Success!!!

Thank you to everyone who supported FGB at Crossfit United and participated, donated, or just showed up to give support to all the athletes! We had vets, new comers, and everything in between. I am a very proud Coach and couldn't thank you guys enough. You can still make donations online through our link on!

Todays WOD: For Time....
KB Thrusters (Right Arm)
KB Swings
KB Thrusters (Left Arm)
-Every Minute on the Minute Perform 2 Burpees

Thursday, September 15, 2011

Gymnastics Today!

We'll be working on body awareness today at the gym! Get in and get loose!

Quick Note!!!! The changes are coming to the gym! Check them out under our "Pricing and Service" Section and "Schedule" section on the website! They are starting in a week! Got a friend wanting to join? Tell them to get in soon or they will miss out on the price break!

Wednesday, September 14, 2011

Wednesday Strength WOD!

Mid Week Already!

Don't forget about this weekend's FGB 6! Sunday, at Noon, we will start heats to FGB! There will be NO SATURDAY MORNING CLASS!!!

WOD: For time...
10-8-6-4-2 Deadlifts (Heavy)
-After each deadlift set, perform 1 15ft Rope Climb. Time stops when feet hit the floor/mat after last rope climb.

Tuesday, September 13, 2011

Good Tuesday to Everyone!!!

Hello Everyone! Please don't forget about FGB-6 on Sunday, September 18th at Noon! You do not have to take part in the WOD but I would love a good turn-out! I believe we will have a grill but I will know more details before Friday!

FGB-6 Team Crossfit United!

Health Fun Facts: Missouri is an EXTREMELY polluted state! Up your Glycine to help! No more than 5g ( usually have 2-3g per day). If you want to know more, contact Scott or Nate at Columbia S&C! 

Strength: 5x3 Weighted Pull-Ups

WOD: 3 Rounds
50 D.U's
30 OH Lunge w/ Plate
10 T2B

Monday, September 12, 2011

Coming Soon To A Box Near You! (If your in Columbia!)

I had an excellent phone consult with Nicki Violetti (NorCal S&C and wife to Robb Wolf) and she gave me some great ideas for our box to expand and grow to be the best it can be! These changes will include on-ramps, changes in schedule, etc...Stay Tuned!

WOD: 4 Rounds for Time
Run 400m
15 Thrusters (95/65)
15 Pull-Ups

Wednesday, September 7, 2011

Double Max!

New Trainer: Eric Skibinski!

For those of you who do not know, I will be adding Eric as a member of the Coaching Staff at Crossfit United! He is a great Coach with a lot of ambition to refine his skills and help you along your way to achieving goals. Check out his bio on the site!

WOD: Establish your 1-Rep Max on Front Squat (3 Attempts)
Then, using 50% of your Front Squat Max, perform as many repetitions on Front Squat as possible. Your score is the Total Weight from your 1-Rep Max + Total Reps from your 50% Max Out.

Tuesday, September 6, 2011

Hope you Had Great Holiday Weekend!

Hey Crossfitters!

I hope you all had a great weekend! Let's get back in the box and do some solid work this week! Thanks to all those who came out yesterday evening to get a WOD in! You guys did great!

WOD: "Annie"
AbMat Sit-Ups

Friday, September 2, 2011

New Moves and Change in Schedule for the Weekend!!!

ATTENTION!!!!! Tomorrow's morning class is moved to 9AM!!! Coach Eric Will Be Teaching! 

Labor Day (Monday) Hours: 5pm Class & 6pm Class!!!

Today's WOD features Single-Arm Thrusters. Don't worry, its not a huge difference from movement patterns we have already gone over and we will make sure the correct weight is used!

Row 500m
Then, perform 5 Rounds of....
8 Single-Arm Thrusters ea. Arm (24k/12k)
8 Burpee Box-Jumps

Thursday, September 1, 2011

Active Rest Day and ROM!

Build Up Your Shoulders!

Check this link out above! For those of you who don't, I highly recommend a subscription to the Crossfit Journal. It has new material daily and from various sources, not just pure Crossfitters. The above article is one of the best I have read as far as importance of building up your shoulder. I will have a copy printed up and at the box!

Get in and work on ROM and recovery today! Congratulations to Chris Wolf who got his first pull-up(and series of pull-ups for that matter) this morning! He said "It just felt right so I did it!" Who knows what could feel right for you today at the box!!!

Wednesday, August 31, 2011

Team WOD!

Today's WOD is a bit different but has proved to be a lot of fun with our morning groups!

Glad to announce that Ben and Eric will be helping me with classes this fall! They are both great athletes and I know they will be excellent Coaches.

Partner 1: Run 200m

Partner 2: Complete Max Reps of....
1st, 3rd, and 5th Rounds: KB Swings
2nd, 4th, and 6th Rounds: Pistols

-Partners Alternate between running and performing movements.

-While one partner runs, the other will perform max reps of the designated movement. Add up all reps between the partners. The goal is for highest reps in least amount of time.
-Each person will run 1200m (6x200m) and 3 Rounds of Max KB Swings and 3 Rounds of Max Pistols.

Tuesday, August 30, 2011


I took notice to quite a few people telling me today that they don't sleep enough, feel tired throughout the day, etc...Everyone needs to evaluate whether you are getting enough Magnesium in your diet. I don't want preach everything I know about it because everything I know regarding it comes from Charles Poliquin.

Magnesium Deficiency!

Check out the above link to learn a bit about it and get on the track for recovery with more Mag! Make sure your in classes this week so I can add you to the new e-mail list! Have a great WOD everyone!

WOD: AMRAP in 15 Min
10 CTB Pull-Ups
20 HR Push-Ups
30 D.U's

Monday, August 29, 2011

FGB On September 18th!!!

Crossfit United will be having a FGB Event the 18th of September (Sunday). We will begin at Noon and keep going until 3. As of right now, we are in the works to have a grill so prepare to BYOM (Bring Your Own Meat)! Our particular FGB will be benefiting several foundations. Hope you can donate and I hope you can join in on the fun that Sunday!

FGB For CFU!!!

Strength: 5x1 Power Cleans

WOD: 5 Rounds
3 Cleans
20 Burpees

Friday, August 26, 2011

"Clean 15" and Today's WOD!!!

Clean 15!!!

Check this site out! Most of you might have noticed my "Nutrition Tip" on the board yesterday (Active Rest Day). These 15 items (with 2 exceptions in the corn and sweet peas) are the least likely to have high amounts of toxins/pesticides used to grow them. Lets take #1 Onions: Onions are great sources of Folate, Potassium, and Calcium. On the other end of the spectrum in Sweet Potato's (One of my absolute FAVORITES!): Sweet Potato's are great sources of beta carotene and Vitamin A! Take a look at these and see what recipe's you can derive from the "Cleanest" sources of Fruits and Veggies.

Today's WOD: 5 Rounds for Time
15 Deadlift (185/135)
15 T2B

Wednesday, August 24, 2011

Running "Fran" Today!

Don't let the WOD scare you! Everyone is capable of doing this WOD in fine style with the right scale! However, there is a heat advisory warning today so if you know you are going to the afternoon class, what should you do?........DRINK PLENTY OF WATER!!!!! It benefits you in more ways than one as far as recovery, workout performance, general health, etc....

Here is one of my favorite videos promoting Crossfit! Enjoy! (WOD is posted below!)

WOD: Running "Fran"
Run 400m
21 Thrusters
21 Pull-Ups
Run 400m
15 Thrusters
15 Pull-Ups
Run 400m
9 Thrusters
9 Pull-Ups

Tuesday, August 23, 2011

WOD/New Crossfitters!

Be sure that if you see someone new that you welcome them and make sure they feel comfortable in the gym. As we all know, it can be pretty difficult the first few times coming to a new gym!

10 OH Lunges (45/25)
5 Push Press (135/95)

Monday, August 22, 2011

New Week and Some New Trends....

I bet a lot of you are wondering what our new trends are going to be. First of all, I will be posting PDF articles pertaining to fitness and nutrition up at the gym :D This will allow for a bit more knowledge to be tossed into our WOD's as far as tech and mobility work so I will know who's reading the material I provide. Second, I will be posting tech videos ever day or so on the blog so if the website says to check the blog, I suggest doing so. Some of the vids will be serious as far as coaching points, and some might not be.....

Today's Selection, Kipping Pull-Ups. A lot of people have been struggling with the push-away at the top of the bar as well as recycling the momentum stored.

WOD: 6 Rounds
14 Pull-Ups

Wednesday, August 17, 2011

A Bit of This and a Bit of That....

Quick tip of the day: Don't drink from or eat out of plastic containers (Plastic Bottles, Ziplock containers, etc...) It mimics estrogen in the system. KNOWLEDGE IS POWER!!!

Establish 3 Rep Max Weighted Pull-Up (5x3) Then....

WOD: 3 Rounds for time..
10 Ring Dips (M.U Onto Rings)
10 T2B (Feet Through)
10 Deadlift @ 255lbs/185lbs


Tuesday, August 16, 2011


Where are some of the regulars?!?!?! I'm not complaining or saying that we didn't have good numbers in yesterday, but where were some of you? Definitely had some bodies missing especially from the afternoon classes. Hope to see most of you today!

AMRAP (15 min)
15 box jump (30 in)
30 Double unders
15 Wall ball

Monday, August 15, 2011

Great Job Saturday!

For those of you who missed out, Saturday was a great group and handled the chipper with style! Tire flips, runs, box jumps, etc...Way to go!

Let's keep this attendance up! I love that we need more than myself during certain classes to train because it means we are growing and getting better! We are making some notable gains and it promotes certain changes and growth in the box!


Rx'D Group: Establish 1-Rep Max OH Squat
L1-L2: Group work on Overhead Squat and Bail-Out

WOD: 5 Rounds for Time
1 Rope Climb (15ft) no feet
Run 400m
-L1: Floor Climbs x 3 or 1/2 Ascension x 2
-L2: 1/2 Ascension x 2 or Full Climb With Feet

Wednesday, August 10, 2011

Row, Row, Row Your....Concept 2

A little bit of rowing today. We will work on technique prior to the WOD to ensure everyone keeps a smooth and consistent row.....

WOD: 4x500m Row
-You may not row more than 3 seconds slower than your first row. Each round that is more than 3 seconds slower will result in a 20 burpee penalty.

Tuesday, August 9, 2011

Short WOD Today!

With the returning students and such the next few weeks should be awesome! We should be having great numbers, new and old faces, and a lot of goals being met! I am very proud of all of the athletes who have come in and given it their all! A lot of personal records and achievements have happened in the past few weeks and I want to keep it rolling!

WOD: 10 Rounds for time...
10 HR Push-Ups
10 T2B

Monday, August 8, 2011

New Week!

We are having great turn-outs in classes, new people showing up and making gains, and a lot of people meeting goals and expectations that I knew were possible! I hope to see a lot of faces in this week!

WOD: 4 Rounds
Lunge approx 100ft w/ OH Lunge
15 Burpees

Friday, August 5, 2011

Back Squats!

I'm a firm believer that Heavy Back Squats and enough Meat can cure anything (Just kidding....or am I???)

WOD: Every 30 seconds, perform 3 Back Squats for 10 Rounds. GO HEAVY!!!!! See you at the box!

Wednesday, August 3, 2011

A Hint of the Games Today....

Sorry for the late post everyone! Here you go!
1 Min Row (Cal)
Rest 1 Min
Max L-Sit Hold (Time)
Rest 1 Min
Max Wall Balls in 1 Min (Reps)
Rest 1 Min
Max Box-Jump in 1 Min (Reps)
Rest 1 Min
Max Strict Pull-Ups (Reps)
Rest 1 Min
Max Air-Squats in 1 Min
Rest 2 Min
Max Burpees in 1 Min

Tuesday, August 2, 2011

Nice Job Yesterday

Just wanted to give a shout out to all the teams yesterday that did very well with such a long row! Very Proud of Everyone!

WOD: 5 Rounds For Time
8 Squat Cleans

Please let me know what times would be good for all of you for a nutritional lecture. Currently, we are trying to have CSC talk about proper nutrition when it comes to performing these intense workouts and would like to establish a time of day that would be most appropriate!

Monday, August 1, 2011

Hope You Had A Great Weekend!

Let's get in and do some work!

Depending on number in a team, a distance of 4, 7, or 10 thousand meters must be covered. 1 Person May Row at a time. While that 1 person Rows, the rest of the team will be doing KB Swings or T2B. KB must always be moving or one person must be hanging on the bar. Each rep=1 Seconds off total time.

Friday, July 29, 2011


Friday is here! What a better way to start the weekend than with a damn good Crossfit WOD!

Also, for those of you interested, this weekend is the Crossfit Games and it will be on ESPN 3 or direct stream online! I highly recommend watching the top athletes in Crossfit at least a couple times this weekend!

WOD: 21-15-9

Wednesday, July 27, 2011

Beat the Heat...Strength Inside Today

Make sure you are staying HYDRATED!!!! More and more athletes are coming in and wondering why they aren't performing well after they need to chug a gallon of water mid-WOD.

WOD: Every Minute on the Minute perform....
3 Ring Dips
3 Strict/Weighted Pull-Ups

-Rx'd Athletes need to add weight after 5 sets of strict pull-ups (if completed).

Tuesday, July 26, 2011

Cashing In and HYDRATE!!!!

Just one quick note today.....HYDRATE!!!! Quite a few of our CFU Members were very dehydrated from this past weekend. We are in Mid-MO where the heat index has been over 100 degrees for over a week. Drink Plenty of Water!!!!!!!

Cash-In: 1000m Row

WOD: 5 Rounds
10 K2E
10 Push-Press

Monday, July 25, 2011

Awesome CF Totals this Weekend

A few highlights from this weekend.....

Matt V: 942 CF Total
Kim: 360 CF Total
Ron: 765 CF Total
Kendall: 520 CF Total
James: 885 CF Total

Excellent Job to EVERYONE that showed up and gave their best!

Today's WOD: Relays....
Lunge approx. 50ft Down and Back (L2 and Rx=Goblet Carry)
25 KB Swings
20 Burpees

Friday, July 22, 2011

"Annie" and Don't forget about Saturday CF Total!

Tomorrow, the morning class will start at 9am!!!! Be sure to spread the word and get there on time. It is crucial because I expect a good turn-out and we will need all the time we can get. The CF Total, for those of you who don't know, is a lifting total of Back Squat, Strict Press, and Deadlift. We are going to have 3 platforms and stagger different groups apart so we can make sure we have enough weights and enough space between lifts. Can't wait to see some crazy numbers!

Double Unders

Thursday, July 21, 2011

Active Recovery Day!

Make sure to congratulate Tanner and Matt Kitzi! Both have gotten their muscle ups in the past weeks and Matt's was this very morning! Get in on these active rest days! ROM/Mobility work and skill work will prove to be a major help when learning new movement patterns for WOD's!

Wednesday, July 20, 2011

"JT" Today....CF Total this Weekend!

I've decided that this Saturday (July 23) will be Crossfit Total. I want everyone to see where they are making gains in their strength. It will also be a 9AM Class so plan accordingly!


Tuesday, July 19, 2011


Be sure to keep hydrated throughout the day. Our programming is not weather dependent and at times (Unless it is unsafe) we will be running outside when it is hot! Plan accordingly and drink A LOT of water!

Note: Every 1% of bodily dehydration leads to 10% decrease in performance!

WOD: 4 Rounds
Run 200m
15 Back Squat
20 Push-Ups

Monday, July 18, 2011

Columbia Tribune and A Great Way to Start a Week

A Bit of This, A Bit of That (Crossfit United in Columbia!)

Be sure to check out the Columbia Tribune for the article written on our box! It was a great article and I really hope it brings Crossfit into the mainstream here in Columbia!

WOD: 3 Rounds for Time
10 OH Squats
50 Double-Unders

Friday, July 15, 2011

Short and Sweet Friday Leads to a Great Saturday WOD!

Today's WOD is short and sweet, tomorrows will be....let's just so I hope you don't shy away from the "Challenge." Tomorrow is going to be extremely fun (I mean that literally; not as an evil coach) and I hope we have a great turn out!


Thursday, July 14, 2011

A Much Needed Rest Day....

Some Crossfitters don't understand why I take advantage of putting and active recovery day in the programming. Long story short....Crossfit tears us up! Without this Active Recovery day, not only would you attempt WOD's and movements with limited mobility, you would also establish poor movement patterns that would lead to lesser performances in the future.

My Advice: Take active rest day seriously! Your activity level today can determine how well your body feels and performs for weeks. Nutrition (I'll get more into that later) and our fitness can do incredible things for our bodies if you let it and give it the proper recovery time.

Everyone has performed great this week and I'd love to keep seeing PR's and new achievements!

Wednesday, July 13, 2011

Todays WOD.....

The reason I am choosing not to post today's WOD is because I don't want anyone, new or vet, be discouraged from coming. I know that everyone is sore from "Angie" and a bit of rowing, but I promise that this is an awesome workout! As it says on the site, it will have....
Box Jumps
Ring Dips
KB Swings
OH Squats and maybe something else....

Also, The Columbia Tribune said that they will have a photographer stopping by the 4:30pm class today. I would really love it if we had a great turn-out for that so we can have a great article in the paper! Thanks everyone and I hope to see you at the box today!

Tuesday, July 12, 2011

Row, Row, Row Your Boat.....

A little bit of rowing today to keep everyone nice and loose for tomorrow! The Columbia Tribune will be by in the afternoon to take pictures for the story they will be doing so just a heads up if you don't want to be in the photos.
5x500m Row Each for time...
Rest approx. 5 Min between rounds.

Monday, July 11, 2011

"Angie" To Start the Week!

Hope everyone had a great weekend! I decided to go with one of our lovely ladies today and to tell all of you some good news....

The Columbia Tribune called me this past weekend wanting an interview. Following the interview, they told me it was to be a cover story and wanted to send a photographer in to take pictures of the classes sometime this week! Hope you guys are ready to make the paper! I will let you know when this is to take place so you can choose to be there or if you don't feel comfortable, I completely understand. Thank you guys so much for all your effort and blowing up and representing the box!

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air-Squats

Friday, July 8, 2011

Friday Fran!!!

Hello and Good Morning!

Yes, today is a bit of a pain in the ass WOD but tomorrow should be a lot of fun because we MIGHT be going off-site :D. Keep posted online for details. BTW, if you see a new person at the box within the next week, be sure to tell them good job! We have quite a few newbies coming in and getting a lot done with a little bit of time. Some of them such as Alan, Mallory, Diana, and Sarah have already expressed that they like us enough maybe to even stick around after their Groupon finishes! Great job to everyone!

WOD: "Fran"

Wednesday, July 6, 2011

Crossfit and Aging

As some of you know, my emphasis area in my degree is Adulthood and Aging (The Psycho-social Perspective) and I think it is crucial that certain individuals understand certain things about aging. Aging is one of the most negatively thought about occurrences we think about as humans. We see becoming older as leading to sickness, being forgotten about, being less active, having less friends, etc....

In most older adults the major reasons for death or developing certain health issues such as mental/cognition problems, cardiovascular diseases, muscle and bone deterioration, or even social/psychological disorders such as hording or extreme phobias. In my research over the past 4 years, I have come to some pretty hard evidence that suggests ways to counteract and avoid many negative associations we see as inevitable in our aging process. Believe it or not, Crossfit and the type of community/life-style it brings is a major cultural happening and it helps combat a large amount of these aging stereotypes.

1) Nutrition: The Paleo/Zone lifestyle of eating natural foods that your body best responds to (get an MRT!!!!) GREATLY combats effects of aging. I won't get into too many details as this is the first of many posts concerning aging but the short story is this; Aging is accelerated due to poor food choices that cause frequent wear and tear inside the body. It weakens our immune system, inflames our joints, and causes less than optimum gene expression to keep out bodies health. "The Paleo Solution" as well as many other books outline how cancer, cardiovascular disease, bone deterioration, even problems with memory can be associated strongly with poor nutrition.

2)Retirement: Retirement and Lack of Purpose are HUGE factors when it comes to aging. Most adults when they retire from a position they have held for the past 30 or 40 years, they do not know how to handle it. Their lifestyle was defined by working around that main title. Since aging adults, for the most part, are no longer parents of young offspring and are retired, it is hard for them to find a meaningful purpose. Crossfit, in my opinion, provides that and then some. A Crossfit box/community has several individuals competing for goals however I believe that they reach those goals through the support of their "team" around them. An aging adults might find this to be a purpose for them. Every day, go to the gym at their class time, see their friends and "team" and get the workout done while cheering on others. Not to mention events and such at the box. I think the Crossfit community is a great way for aging adults to become involved and establish a role after retirement.

3) Fitness: Physical Fitness and movement in general can keep the human body in optimum condition to maintain simple and functional movements (Staple movements of Crossfit) The idea of Crossfit is to use functional movements that can be scaled and varied for all fitness levels. Furthermore, this fitness is intended to be adapted in life-scenarios such as lifting heavy grocery bags, having to pick yourself up after a fall, etc.... In addition, proper fitness helps prevent from certain systems of the body to lose their optimum function and diseases such as osteoporosis, osteoarthritis, cardiovascular disease, and muscle deterioration. Crossfit and functional fitness can easily be applied to our aging population...

This is just a small composition of my knowledge/research leading to certain conclusions about Crossfit as a culture and certain cohorts/generations it can be applied to for benefit. More posts will be coming soon to give a bit more detail in certain areas. Get out and start aging successfully!

WOD: Every Minute on the Minute perform....
5 Deadlift
Max Double-Unders
-Time Stops when 300 Double-Unders have been reached!

Tuesday, July 5, 2011

New Week to get in and Do Work!

We had nearly 20 people on Saturday morning to do either "Helen" or "Nutts" with the vets of CFU!!! Couldn't have asked for a better class or a better turn-out! Hope everyone had a safe holiday weekend and I can't wait to see you back at the box this week!

Strength: 5x5 Back Squat

WOD: 21-15-9
Front Squat
Burpee Pull-Ups

Friday, July 1, 2011

Kick-Off to the Weekend!!!

Lets have a great start to this holiday weekend! BE SURE TO BE HERE FOR OUR SATURDAY MORNING CLASS AT 10 AM!!!!! Its going to get a bit hell-ish for newbies and just flat out Nutts for our vets!

See you at the box today!!!

Relay Style: OH Lunge down and back (length of the gym). When you arrive back at your start point perform 20 burpees the first round, 15 the second round, 10 the third round, and 5 the last round.

Wednesday, June 29, 2011

Losing Athletes this Week

Jenny Craft and Maj. Lance O'Bryan will be leaving CFU this week. Make sure to make their last WOD's memorable.

Lance, good luck over in KC and in your future deployments and show Iron Major the type of athletes that come out of Mid-MO...Flying Pull-Ups and all!

Jenny, good luck and congratulations on your move up north and your success! Be sure to get your first Muscle-Up on tape so we can broadcast you as one of our original Crossfit Lady Bad-Asses!!!

WOD: 21-15-9
Power Cleans
H.R Push-Ups

Tuesday, June 28, 2011


What do you think is the most critical piece of equipment our box could have?

WOD: "Nicole"
AMRAP in 20 minutes...
Run 400m
Max Pull-Ups

Monday, June 27, 2011

Hope Everyone Had A Great Weekend!

For time:
Row 1000m
30 Burpees
100 Double Unders

I'll be posting a little something later today...

Friday, June 24, 2011

What A Great Week!

This week has really opened my eyes. Not only to the potential for Crossfit United in Columbia, but also to what excellent members we currently have. So many of you have spread the word as an advocate of Crossfit and the methods that we utilize on a day-to-day basis. I'm taking this particular post to thank everyone this week and in weeks prior to helping this gym expand to the point where we are exploding with new people, enthusiasm, and willingness to give Crossfit a shot!

To Our Newcomers: Excellent Job this week! I know Crossfit is a bit of a shock to the system and unlike anything you have ever done before....Thats what makes it so special! We are very excited to have you in our gym and part of our fitness community here in Columbia.

To My Athletes: You are all making such gains and improving day by day that it makes it easy for people to see why this program works and why Crossfit is growing so rapidly. Keep up the amazing work and keep making/breaking your goals and records!

WOD: FGB Style!
3 Rounds (1 Minute at each station)
-KB Swings

Hope to see you later today!

Wednesday, June 22, 2011

Tabatta Today and a Great News Article!
Lets see if we can keep these numbers the way they have been!!! I love having everyone in the gym meeting new people, showing off their skills, and representing CFU proudly!!!

WOD: "Tabatta Something Else"
8 Rotations at Each Movement of 20 seconds of work and 10 seconds rest (4 minutes total on each movement)
-Finish the full 4 minutes at 1 station before moving to the next.

Tuesday, June 21, 2011

Rainy Day....with 2-Fers!

Keepin it inside today! I love having all these new people in so keep it up! Way to represent on Monday! I know we were a little pressed for room and equipment but hopefully that will change soon!

WOD: 3 Rounds
50 Double Unders
25 Wall-Balls (2-fer's)

Monday, June 20, 2011

A New Week with New WOD's and New People!

What happened to the good ol' days when Saturday WOD's were packed? Let's get in there on these weekends and have some fun!

Groupon finished last week with 81 potential Crossfit newcomers! Help me make them feel welcome! Tell them your story. How do you feel about Crossfit? How has it helped you? etc....

This week of WOD's is going to be awesome and I can't wait to see everyone in!

WOD: 3 Rounds
5 Rope Climbs
10 Thrusters
-Will be scaled according to Phase Group. See you at the box!

Friday, June 17, 2011

New Members at CFU and Great Workouts!!!

WOW, 3 lovely ladies this week alone! Elizabeth, Cindy, and Helen all showed up (Workout names for newbies :D) In addition to these ladies stopping by, we have had several new individuals stop by looking to check out Crossfit and what we have to offer. I hope everyone new feels welcome and like this is their space! I look forward to coaching you just like I coach my athletes every day!

WOD: "Elizabeth"
Squat Cleans
Ring Dips

Fun Fact: Social Competition and interaction is positively correlated to living longer and having better perceptions of aging and becoming older (Possibly Crossfit as a community can improve your longevity of life????)

See you at the box!

Wednesday, June 15, 2011

Thanks for All The Good Work This Week!

I just wanted to make a small post about how awesome it is that all of our members and trying so hard to get our name out there! Its the members that make the gym function and prosper and we have grown so much already in such a short amount of time. You guys are awesome and I can't wait to get you more equipment, space, etc....and bring this box to be one of the best in Crossfit!

WOD: "Cindy"
AMRAP in 20 Minutes of.....
5 Pull-Ups
10 Push-Ups
15 Air Squats

Tuesday, June 14, 2011

Way To Help Spread the Word!!!!

Thank you to everyone who is helping spread the word about our gym and the Groupon! It's because of our awesome community that our gym is becoming more and more successful!

Todays WOD: "Helen"

3 Rounds
Run 400m
21 KB Swings
12 Pull-Ups

Monday, June 13, 2011

Groupon is Available for Purchase!

Only $40 if you know anyone who wants to try it out!!! 10 Drop-Ins (Because you know they might get a bit sore :) And they get to experience what our gym and community has to offer! Let's get this word out there and bring more people in on what we have at CFU!!!!

New Platform is Built and it will do....for now!

I hope everyone can stop in to check out the new bar and platform that my Oly Coach Tom is so kind to keep with us, seeing as we are the new home of an Olympic Lifting team! I hope you guys can get to meet the team because they are great people and awesome lifters! The new platform is built and as the title says, it will do....for now. This first platform will have a very limited run seeing as we built it from scraps with no real tools (It was an experience!). The next one, which we are hoping to get to working on soon, will be very nice!
By the way, Tom was also kind enough to bring York Oly plates, a very heavy rotating handled DB, and a few HEAVY KB's. Yea, its going to be a nice arrangement!

WOD: 5 Rounds
5 Push Press
10 Front Squat
-Every time the bar is dropped to the floor, there will be a 4 burpee penalty!


Friday, June 10, 2011

Weekend WOD and Today!

Tomorrow, our usual morning class will be at 9am on Stankowski Field by the Mizzou Rec Center! Hope to see a lot of people there!

WOD: "Diane"

Wednesday, June 8, 2011

Heavy Met-Cons Are Always Fun!

WOD: Every Minute on the Minute, perform...
1 Strict Press
5 Box Jumps
-The Weight Must be taken from the floor.
-The object is to maintain the highest amount of weight for the longest amount of reps. Weight can be added after your first set however I don't want to see 20 sets at 45lbs nor do I want to see 185 for one after only 2 sets before it.

Tuesday, June 7, 2011

7100 Views in 5 and a Half Months! Hell Yea!

Everyone did a great job yesterday establishing new maxes and learning the power clean for the first time. It is a process when it comes to Olympic lifts so don't get discouraged if you did not end up maxing. There is plenty of time and will be plenty of opportunities for it!

Crossfit United's Groupon will be coming out within the next week or so. In light of this, we might be adding additional class times and maybe even having sign up sheets online for classes if the numbers are predicted to be high. Most of you already have usual class times set so this shouldn't be a problem, but if we end up having the sign up sheet I will show all of you how it works or at least explain it on here.

WOD: 5 Rounds for Time
10 Pull-Ups (CTB)
15 Ring Dips
30 Air Squats

Monday, June 6, 2011

Don't you just love these days!

That's right, another Max Day! Gotta love this new programming!!!

Power Cleans: 7x1

Start warm-ups with bar or light weight to establish technique. Start your counts at a semi-difficult weight. Around 4 or 5 you should be hitting your old max or a substantially difficult weight. Today is meant to balance technique and intensity: NOT GO ONE WAY OR THE OTHER! Things to note:

-Maintaining position from 1st through 3rd pull.
-Keeping optimal angle of the hips.
-Speed through the mid-line.
- High Pull and Elbows Up, not back!
- Rotation at the top and elbows up in a proper rack position. 

Some people are wondering why all of this heavy maxing all of a sudden? This months programming mimics a particular Crossfit guru and his programming. The reason I am doing this is so everyone can get used to the various intensities and ranges of movements. Furthermore, if you don't know where you max at, you will never know how intense to make your workouts (By intense, I mean volume ratio for weight and rep scheme). There is a method to the madness so trust me! 

This is also in efforts to phase out the Hybrid group a bit. No offense to the Hybrid group, but I am taking a step back to improve the Hybrid programming and possibly setting aside times for this group individually. You are not forgotten, just placed in a different program for now until the new Hybrid Programming is done. 

Friday, June 3, 2011

Max Out!

Thrusters Max Effort 5x3

Don't forget about Murph tomorrow at 10am! We will be at Stankowski Field on Mizzou Campus parking lot. Meet between 9:45 and 10 and we will get started a few minutes after 10am. 

ALSO, Memberships for the month are due! If you want to be on Auto-Deposit you need to set it up today! Thanks and Hope to see a lot of you at the box!

Thursday, June 2, 2011

Active Rest Day

Get in today and work skills. I'm talking about coming in, talking with me and getting to know your weaknesses and attacking them head on! I want all of you to break out of your current Phase and into some records for the gym! About a month ago, Lauren S. could barely clean 65lbs; now she can OH Squat it with damn near perfect form for 21-15-9. ARE YOU KIDDING ME?!?! Thats what I'm talking about! I want those type of results for everyone but it starts with YOU! Get in and ask me, I will be brutally honest and show you how to correct yourself on anything you want! Its what I'm here for!

Don't forget, Murph will be this Saturday at 10am on Stankowski Field at Mizzou! I hope to see a lot of people there to honor a fallen soldier and a bad ass Crossfit WOD! It will be scaled if necassary for Phase 1 and Phase 2 individuals. Weighted Vest's are not required but are encouraged for Phase 3 people!

Wednesday, June 1, 2011


Ring Rows
OH Squats!

Don't forget about Murph this weekend! It will most likely take place at Stankowski Field by the Mizzou Rec Center! Hope everyone can attend!

Tuesday, May 31, 2011

Murph This Weekend!

We are celebrating Murph in all his glory this Saturday at Stankowski Field for our Saturday WOD. We can scale as needed for anyone who shows up!

WOD: 9-7-5-3 of the following for time....
Strict Pull-Up

Hybrid: 9x3 Deadlifst (Snatch Grip)

Pretty awesome article for you runners out there!

Friday, May 27, 2011

WOD/Holiday Weekend

WOD: For time....
10 to 1 Hang Cleans
1 to 10 Ring Dips

Hybrid: 9x3 Power Cleans
HWOD: Same as WOD!!!!

Don't forget, there will be no class this Saturday or next Monday! I will be posting a WOD on Monday! Have a great holiday!

Thursday, May 26, 2011

Work on Weaknesses and Hybrid Max Out!!

Hope to see you guys in the gym! With the new bands, we can work muscle-ups, pull-ups, and mobility stuff we couldn't work before! Hope to see you here!

Wednesday, May 25, 2011

WOD/ 6:30am Class Today....

For those of you who came to the 6:30am class this morning I sincerely apologize for my absence. I hate relying on technology to wake me up for that exact reason (I-Phone Alarms are terrible!!).

WOD: 4 Rounds of (40 Seconds Work/20 Seconds Rest)
Sit-Ups (AbMat)

Tuesday, May 24, 2011

Saturday/Monday Cancellations.

This Saturday and next Monday (28th and 30th) there will be NO CLASSES due to the holiday weekend. I will be posting a workout on Monday for everyone and it can easily be done. All you will need is a 400m distance to run. High School Tracks or Stankowski field.

WOD: 21-15-9
Ring Rows
H.R Push-Ups

Hybrid: 9x3 Strict Press
H-WOD: 10-8-6-4-2
H.R Push-Ups
Strict Pull-Ups

Monday, May 23, 2011

Kicking the Week Off Right...

Good Morning!

Last week we had amazing attendance at the afternoon classes, however the morning classes are becoming thinner and thinner. Try going to a morning class every now and then. Switch up your routine to give your body a bit of a shock and you may see some results.

This SATURDAY morning class and NEXT MONDAY'S CLASSES will be CANCELLED due to the holiday weekend. I know some of you are thinking about Memorial Day Murph, however we are postponing it until such a weekend that we can have a great turn-out and from what I hear, quite a few people already have plans this weekend. Also, "Murph Day" ( is considered to be on June 4th and you can make donations on to the Navy Seal foundation in honor of it.

Let's kick this week of right and finish strong on Friday evening.

WOD: 3 Rounds
Run 600m
30 Pull-Ups
30 OH Lunge (45/25)

Hybrid: Back Squat 10x2
H-WOD: 5 Rounds
5 Bar-Facing Burpees
10 Deadlift (225/185)

Friday, May 20, 2011

A Great Start to this Weekend!

WOD: 3 Rounds
50 Double Unders
25 Pull-Ups
10 Ring Dips

Hybrid: 9x3 Snatch Balance
H-WOD: 9-7-5-3
OH Squat

Hope to see a great turn-out today!!!! Attendance has been awesome this week so lets keep it up!

Thursday, May 19, 2011

Active Rest Day to work on Skills....But Why?

Ok Everyone,

I am getting a lot of questions/critiques about the new phase program which I appreciate any feedback you want to give. I'm using this opportunity to present a few reasons/answers for some....
1. I know you can perform some of the requirements for something above your own...These phase programs are there to EXPOSE your weaknesses. If you can perform 10 Handstand Push-Ups but not hold an OH Squat postition with PVC for 30 seconds, there is something wrong there. By working these exposed weaknesses, our goal is to have you move better and more efficient so those higher standards are to the best of your ability.
2. I am going to be VERY strict when it comes to these standards. Squat depth, chest to deck, ear over bar, locked shoulders and elbows, etc....The reason I am so strict is because these low numbers I am asking for should be no problem to perform near perfect because the higher reps that are in many workouts cause fatigue and lack of technique. If we reinforce that technique now while your movement patterns are still not set in stone, we can help prevent injury and promote better performance.
3. The Phase I give you is the Phase I give you...PERIOD!
4. Challenges can be thrown out anytime you are in the gym. However, it cannot and will not take time away from any of the classes.

I hope you take this phase system to heart because I want everyone to reach those goals and beyond! I don't want just Ben and Lance to perform Rx'd WOD's. I want Lauren, Ron, Charlie's, Jared, Libby, Sarah, Jenny, Jennifer, Kyle, Matt's, Gerrit, Tanner, Deena,  etc... And everyone else that shows up to get to the point where you are all competing as Rx'd! Some may not get there or may come close, but to know that you are near or at the top of your game on every WOD is something I would love to have! Wouldn't you?

Hope to see all of you guys today!

Wednesday, May 18, 2011

Scallops?!? Why the hell not!

Yesterdays afternoon turn-out was awesome! Over 20 people between 2 classes and I want it to keep going!!! Because of this, I figured a special recipe was in order.....

Scallops with Almonds and Bacon (20 Minutes and Serves 3)

You will need...
4 Slices of Bacon (or more to just have more bacon)
1/2 Cup almonds
1 large handful parsley
1 tablespoon olive oil
1 tablespoon butter
1 pound scallops

Cook the bacon until crispy, then cool slightly and crumble into a food processor with almonds and parsley. Pulse until the almonds are in small pieces.

Heat the oil and butter in a large skillet over medium-high heat until the butter foam subsides (if you prefer, you can cook the scallops in the leftover bacon grease which is amazing instead of olive oil and butter mix).

Add the scallops to the skillet. Turn the heat to high and cook for about 2 minutes or until the scallops are brown on one side then turn and brown the other side for a minute or 2, but rare in the middle. If you prefer a firm texture, 1-2 mintes more.

Sprinkle the bacon over the scallops on a plate and serve! ENJOY!!!!
Check out Marks Daily Apple for more Primal Advice and Tools to use to start living Primal!

Tuesday, May 17, 2011

Certain time slots are lacking!

What's up everyone?!

The 6:30am has been empty for 2 days in a row. Gotta keep attendance up in order to keep the class time. Also, don't forget about 8:30am and 6:30pm classes now! I want to start seeing people in their this week!

WOD: 4 Rounds
Run 400m
15 KB Swings
15 Burpees

Hybrid: DE Box Squat
10x2 Box Back-Squat
WOD: Every Minute on the Minute for 10 Minutes
3 Front Squat
5 Box Jump

Monday, May 16, 2011

New Class Times at 8:30am and 6:30pm!

Hello Everyone!

We have 2 new class times to make the gym a bit more open during these summer months since we do not have the open gym anymore. As long as we have attendance in these classes, they are here to stay! (Not looking good for our 6:30am class though....low attendance!)

WOD: 21-15-9
Power Cleans
Ring Push-Ups
Jump Over Box 

Hybrid: DE Bench Press
9x3 Bench Press (4-1-0-1)
WOD: 4 Rounds
5 KB Thrusters (1.5 Pood Each)
10 CTB Pull-Ups

Stay Tuned for Primal Recipe and Tips for today!

Thursday, May 12, 2011

Dont forget! No 4:30pm Class Today!

There will still be a 5:30 class!

A few new drills today for ROM and Gymnastics! Come in and get some skill work in!

Active Rest Day: Today's is centered around gymnastics and ROM. Short but effective drills to get your gymnastics skills better, and ROM drills to keep you loose!

Hybrid: Front Squat Max Effort