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Wednesday, March 30, 2011

WOD/Let's Have a Little Chat...

Let's Have a Little Talk...
Lately, there have been small complaints about schedule and such within the box. I understand it can be frustrating trying to find that perfect time to come in and get so much done within an hour and then leave. I hope you understand that I am limited to what I can do at this point in time. Believe me when I say that things are in the works that will expand on what operations we may have at CF United. In addition, there are a couple new rules added to the rule list in the box (On the Whiteboard)...
1. DO NOT LEAVE CHALK ON THE FLOOR!!! (Burpee Penalty/Chalk Privileges Revoked)
2. There is only ONE COACH! I understand everyone has experience and encouragement to offer, however it is my job to be the coach on technique, drills, etc...when it comes to the classes.

Furthermore, I set class times month to month because every month is trial and error with what class times work for certain people. The 6:30pm Technique and Skill session is clearly not what is being sought after so I will take it upon myself to make sure Skill/Technique will be emphasized more-so within the classes set. Please understand that in the bigger classes it will be difficult and lead to going the full hour and even running a bit later in order to properly cool down.

Classes will be structured from here on out as follows...
Warm-Up: 10 Minutes (I will set a timer)
Skill Work: Skills will emphasize technique and building up to proper weight and scale for workouts (10-15 Minutes)
WOD: You know the deal....
Cool-Down/ROM: This will be 10-15 minutes set aside at the end of each class for proper cool down, possible muscle balance and Range of Motion work.

If you CAN NOT go the full class period, let me know ahead of time!!!

WOD: 21-15-9
AbMat Sit-Ups

Hybrid: Max Effort Push-Jerk

Tuesday, March 29, 2011

Still Need Volunteers!!! No Open Gym This Week!

Hey Crossfitters!!!
We still need volunteers to help out at this Saturdays event for MaxTrax!! Please let Nate know if you can help out! Its a great chance to get our box some publicity and help out MaxTrax!

If you didn't here last week, there will be NO OPEN GYM HOURS this week! We will have normal class times but NO OPEN GYM HOURS!!!

WOD: 5 Rounds
5 Thrusters
10 Ring-Pulls
15 Box Jumps

Hybrid: DE Legs
10x2 Front Box Squat

WOD: 5 Rounds
5 Thrusters
10 Ring-Pulls

Friday, March 25, 2011


Announcements: MaxTraxx (Tri-Athlete and Distance organization in Columbia Missouri) is kind enough to give Crossfit United a booth at their next 2 events (The Mizzou Duathalon and Trizou in May). WE NEED VOLUNTEERS!!! Our booth will have people working out and they also need volunteers on their duathalon course! If you have next Saturday, April 2 from 7am-11am available we would greatly appreciate your time and volunteering. I was told that those volunteering would recieve a $20 Gift Card to MaxTraxx for one of their events. The sign up list is in the box or contact Nate if you have ANY questions!

WOD: "Elizabeth"
Squat Clean (135/95)
Ring Dips

HYBRID: Max Effort Day
Strict Press

Wednesday, March 23, 2011

Fight Gone Bad Wednesday!!!

A little history on FGB....

An original Crossfitter and friend of Greg Glassman, BJ Penn (Former UFC Lightweight Champ) asked Coach to develop a workout that resembled a fight. After construction, Greg Glassman put BJ through FGB. BJ dropped to the floor after the WOD and Coach approached him to ask, "Was that like a fight?" BJ responded, "It was like a fight gone bad.."

5 Stations, 1 Min at each station (Running Clock) with 1 min rest in between rounds. 3 rounds total
-Row (Cal)
- Push Press
- Box Jump
- Wall-Ball

Tuesday, March 22, 2011

Taste of Mainsite!

For time:
70 Burpees
60 Sit-Ups
50 KB Swings
40 Pull-Ups

Hybrid: Dynamic
9x3 Weighted Dips
9x3 Weighted Pull-Ups

10 Rounds For Time:
3 L Pull-Ups
6 Strict Pull-Ups
9 Kipping Pull-Ups

-Every drop from the bar cancels the set. (Finish each set before dropping)

Monday, March 21, 2011


WOD: 4 Rounds
Run 400m
15 Deadlifts
15 Box Jumps

Hybrid: Dynamic Box Squat
10x2 Box Squat (5-1-0-1)

WOD: 4 Rounds
3 Deadlift
6 Burpees
9 CTB Pull-Ups

I know the weather is getting nicer but I sure hope attendance doesn't drop! The box has been doing awesome and I love having a lot of people in the classes!

Friday, March 18, 2011


WOD: 5 Rounds each for time. Rest 3 Minutes in between rounds....
20 Pull-Ups
30 Push-Ups
40 AbMat Sit-Ups
50 Air Squats

Hybrid: Max Power Clean

Thursday, March 17, 2011

Happy St. Pattys Day!!!

Happy St. Patricks Day and I hope to see A LOT of you at the box today! Got a great WOD for you, just ask Jessica Crocker who killed it this morning.

WOD: 5 Rounds
Sprint 200m
15 Burpee Box-Jumps
20 OH Lunges
(All done OUTSIDE!)

9x3 Push Press

WOD: 5 Rounds
Sprint 50m
10 Burpees
10 Deadlifts

Wednesday, March 16, 2011


Come on in for an active rest day to loosen up for the rest of the week.

SECTIONAL ATHLETES!!! I need to know ASAP if you are going to perform the sectional WOD at our box. They need a number of athletes that I will be verifying.

Tuesday, March 15, 2011

Technique Classes!!

Hello Everyone!

Just a quick note on the technique classes that I threw in for the month of March (Tuesday and Thursday nights at 6:30 or after the 5:30 class). I made less skill work days because of lack of attendance! Heres the deal, no one in our box has technique perfected on Olympic lifts (myself included) so skill work would not be a bad idea. Secondly, the skill work will range from Olympic lifting, gymnastics movements, or technique drills on endurance movements such as the row or jump-rope. Start thinking about what you need to be working on and get in the technique classes! I want everyone to there goals met and these classes are to refine your skills to make it happen.

30 Front Squats
20 Box Jumps
10 OH Squats
-Every minute on the minute perform either 4 pull-ups or 4 burpees

Hybrid: OH Squats
10x2 OH Squats

10 OH Squats
10 Burpee Box Jumps

Monday, March 14, 2011


Hello Crossfitters!!! Hope everyone had a good weekend!

Our Saturday morning WOD of CF Fast-Break Football was a hit! Thanks to everyone who showed up and if you didn't, no worries because we are going to make this a regular thing pretty soon!

This week begins the 2011 Sectionals for the Crossfit Games. Each week, a workout will be posted by Crossfit HQ and Crossfit United is registered to verify qualifying times. HOWEVER, If you hope to submit a time you have to....
1. Establish a time either during a class or open gym that I , and only I, will judge you.
2. Come in during that time and perform the workout.

I will be VERY strict on the standards for the workout, which will be explained in detail before the WOD is performed. If you ask me to verify a time that I did not judge, you will be met with humiliating laughter...

PALEO CHALLENGE: We will be meeting this week on Wednesday night following the 5:30pm class.

From here on out, there will be a slight change to some newly added class times. I will be removing the technique class on Wednesday nights. This is only temporary for now.

WOD: 7 Rounds of
10 Wall-Ball Shots
10 Pull-Ups

Hybrid: Dynamic Effort Press
Strict Press 9x3

Hybridy WOD:5 Rounds
5 Push-Press
7 Ring Dips
9 Box Jumps

Friday, March 11, 2011

Saturdays WOD!!!

Tomorrow, Saturday the 12th, our morning WOD will be at Stankowski Rec field at the University of Missouri. We will be playing Crossfit Fast-Break Football! There will be no 9am tomorrow, just the 10am at the Rec Fields! Bring sweats and good shoes for a fun game!

Directions to the Rec Fields:,or.r_gc.r_pw.&um=1&ie=UTF-8&q=stankowski+field&fb=1&gl=us&hq=stankowski+field&hnear=Columbia,+MO&cid=0,0,13893168721481831854&ei=GLN6TfCwEYOW0QGErInvAw&sa=X&oi=local_result&ct=image&resnum=4&ved=0CDMQnwIwAw


WOD: 3 Rounds
50 Double-Unders
25 Burpees
10 Thrusters

9x3 Snatch Grip Deadlift

WOD: 12-9-6
CTB Pull-Ups

Check back later today to see where our Saturday morning WOD will be :D

Thursday, March 10, 2011

WOD/Sorry for the delay...

Hey everyone, Sorry for the delay in posts both here and on the website. I've been a bit under the weather this week but no more excuses!

Paleo Challenge: Check your e-mails!

Next week, March 15th, Sectional qualifying WOD's will start being posted weekly. Our box is registered to verify qualifying times to HQ so if you want to give competing a shot, let me know!

Active Rest Day today except for Hybrid...

Hybrid: 12 Min AMRAP
3 Bench Press
5 Back Squat

Tuesday, March 8, 2011


Wednesday Morning (March 9th) Classes will be CANCELLED!!!!

WOD: Tabata This!

8 Rotations of 20 seconds of work, 10 seconds rest of...

Scores for each movement are the least amount of reps accomplished in a round.

Paleo Challenge: I apologize for not sending the e-mail references but I will have a large reference sheet this week. We will be meeting Thursday evening, between the 5:30 class and 6:30 Skill Class.

Friday, March 4, 2011

WOD/New Schedule

Hello Everyone! First things first....

5 Burpees
10 KB Swings
15 Box Jumps

Floor Press 9x3 (3-1-0-1)
5 Burpees
10 Ring Dips
15 Presses

Now, the new schedule which will begin next week (March 7th) is as follows....



6:30pm (Skills/Oly)

Fridays: 5:00pm

Open-Gym Hours: Monday-Thursday

9:00am-10:00am (Skills/Oly)

The new 6:30 Class Tuesday-Thursday will be SKILL ORIENTED!!! WOD's will still be done but they will be very technical work such as olympic lifting and gymnastics movements.

I will be e-mailing the list today with the xcel document outlining the calender.

Thursday, March 3, 2011

WOD/Hybrid/New Schedule

The New Schedule will be posted tomorrow afternoon for the remainder of the month. It will be posted in the gym, on the blog, and on the website.

In honor of Reeds birthday, here it is (a little late)...
WOD: "Reed"
4 Rounds for time...
Run 400m
15 OH Squats
15 FTB

Hybrid: Max Effort
-Establish your 1-Rep Max Back-Squat

Wednesday, March 2, 2011

Active Rest Day

Come on in and join our Active Rest Day to get a bit loosened up from the awesome job you guys have been doing! This momentum for the box and our Crossfit community in Columbia.

ANNOUNCEMENT! This Saturdays WOD will be an on-site location! Get ready to run, burpee, and have a lot of fun! I will update you as soon as possible.

Tuesday, March 1, 2011

WOD/Monday Nights/Correction

ATTENTION!!!!! Monday nights (5:30pm) classes will be canceled until further notice! If you show up you will be dismissed and not allowed to workout.

Correction! Open Gym is MONDAY-THURSDAY but we will have a FRIDAY AFTERNOON CLASS AT 5:30pm!

WOD: For time...
Run 800m
Double Unders:50-40-30-20-10
Pull-Ups: 25-20-15-10-5
Row 500m

9x3 Weighted Dips (3-1-0-1)
9x3 Weighted Pull-Ups (5-1-0-1)
WOD: 7 Rounds
3 Weighted Pull-Ups
5 Push-Press
7 Hand-Release Push-Ups