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Thursday, April 28, 2011

Active Rest and another Max Out for Hybrid, should be a good day! Now, a little side note...

Hello and Good Morning!!! (Up at 5am)

A little side note to many of our Crossfitters here at United. GET YOUR NUTRITION UNDER CONTROL!!! I am seeing a lot of people dragging ass because they do not properly fuel for optimum performance, or for even basic healthy livelihood. The strain that these WOD's put on your body is pretty harsh if you couldn't tell (Fran is a shifty bi***) and if you do not have nutrition locked down, it could be the difference between you getting that last rep or not. If you are having trouble getting it locked down, let me know! I have no problem getting you on the right track!
Nuts, Meats, Veggies, Seeds, and Some Fruit! The benefits are incredible! Don't believe me?.....
check out

See for yourself what proper nutrition can do for your body...
Exercise is the vehicle for nutrition.

Do not forget, you will not be able to do a prior WOD today in the classes. However, I may allow it in open gym......

Hybrid: Max Effort Strict Press (Yes, you did this earlier this week)

Hope to have a great turn-out today because we will be doing some serious skill work for active rest day! See you at the box!

Wednesday, April 27, 2011

New Members and WOD's!

Hello Crossfitters,

First let me be the first one to congratulate Lauren, Tanner, and Deena for completing their first Rx'd Fran yesterday! Way to push it and represent United well.

Especially, considering we had 3 new members join up the other day!!! Be sure to welcome Stephen, Hanley, and Carrie to United! Still need volunteers for the Tri-Zou if you are interested!

AMRAP in 12 Minutes:
5 Deadlift
10 AbMat Sit-Ups
20 Double-Unders

Tuesday, April 26, 2011


What a better way to warm-up to the horrid qualifying workout to come than FRAN!!!!!

Also, we still need to know who can volunteer this weekend! Let me know ASAP!


Hybrid: DE Deadlift

WOD: Tabatta (6 rounds each)
H.R Push-Ups
Box Jumps

Monday, April 25, 2011

Happy Monday! Last one of April! We need Volunteers!!!

Still need volunteers for the Tri-Zou this Sunday!!!!!

I hope we have a great turn-out today at the gym for everyone who needs to work off that Easter candy I know you had! Get in and get some work done today...No one showed to the 6:30am class...does NOT make me happy so I better see a ton of you at the other classes!

WOD: 21-15-9
Ring Dips

Hybrid: DE Press
Strict Press 9x3 (3-1-0-1)

WOD: Ever Minute on the Minute for 10 Minutes
1 Strict Press
2 Ring Dips
3 Strict Pull-Ups
4 T2B

Friday, April 22, 2011


Get in and get some good work done before Easter Sunday!!!

WOD: Complete for Time:
1000m Row
100 Double Unders
150 Push Ups
200 Air Squats

Hybrid: DE Lower Body
10x2 Front Box Squat
3x10 Good Mornings

HWOD: AMRAP in 10 Minutes
9 Front Squat
7 Pull-Ups
5 Hand-Release Push Ups

Thursday, April 21, 2011

Active Rest Day! O yea, and Hybrid MAX OUT!

Hello Crossfitters,

Come in today and get a bit loosened up. I know the last series of programming was pretty rough. Also, make sure to tell Ben Frissel great job on his first attempt at Qualifying WOD 11.6. 8 Rounds + 10 Wall Ball!

Hybrid will be maxing out on bench today and classes will have some good active recovery for you! Hope to see you soon!

Don't forget, we still need volunteers for next weekend (Tri-Zou on May 1st) and don't forget about the changes coming to May!

Wednesday, April 20, 2011

A few adjustments to the month of May...

Hello Everyone, there are some changes coming in the month of May so you may plan accordingly.

First, if you know anyone who is THINKING about joining up, tell them to do so immediately or they will be paying a higher price. As of May 1st, our monthly prices will be $90 Month-To-Month and $80 for students/military/public service. Everyone who is currently a member at the box WILL REMAIN THE SAME RATE!!! I will never ask you to bump what I have already started with you since you have been growing with us!

Second, there will be NO MORE OPEN GYM starting May 1st! Sorry, but with low attendance it just does not make sense to keep it open. There will also be NO MORE MAKE-UP WOD's on active rest days. Sorry guys, but with everyone moving around and doing different things between Hybrid, Standard Classes, and Make-ups it is just getting way too hectic for me to give everyone the attention they need and distracts from the programming. Active Rest Days will be active rest days for normal class, and workout days for Hybrid. That is enough. We might be adding additional classes in the month of May as soon as school is over. Stay tuned...

Third, Our goal board will soon be a board to mark where you are in your training. Starting in May, everyone will be considered at a "Phase" in their training which ranges from 1-3. The requirements/skills involved in those phases are....

Phase-1: Just starting out meaning NO BARBELL WORK! These individuals will focus on body movements and moving well, becoming familiar with movements under PVC Pipe, Dumbbells, Kettlebells, and Med-Balls. Moving well has taken a back seat lately because everyone wants to move too quickly which is not good. These individuals will also be given opportunities for extra training sessions and nutritional advising. The only way to get to the top is with a strong foundation!
Phase-2: This group will have shown considerable knowledge and coach-ability. They will prove to be proficient in movement standards I set for Crossfit and unless those movement requirements are met, you will remain in Phase 1. This group will also be allowed to BEGIN BARBELL AND SKILL WORK. This will include loading more and more weight, and practicing more complex body movements such as ring work, double-unders, and handstand push-ups. There will be a list of requirements this group must complete before entering the next phase. (Hint: Skill sessions and Hybrid are GREAT ways to expand one's strength capabilities and skill knowledge)
Phase-3 (Rx'd): This is where I want everyone. These individuals show vast knowledge and coach-ability under Crossfit movements and workouts along with exceptionally well developed skill bases. These are also individuals I place THE MOST RESPONSIBILITY ON. Our box has expanded because of people coming in and seeing Rx'd WOD's. We can only do that with our Rx'd individuals performing well, and being responsible. This is an elite group that I would like to see most of our members at and most of you are not far away!

There are a few more small changes like possible class/training packages for those new to Crossfit. Keep posted and I will be updating you.

ATTENTION!!!! We need Volunteers for the Crossfit United Aid Station at the Tri-Zou Triathalon on May 1st (Sunday). If you would like to volunteer (be sure!) Contact me with your name and e-mails!

Other than that everyone, its another good day to be at the box! Get in and get some work done! See you today!

WOD: 3 Rounds for Reps
30 Seconds Rest
1 Min HSPU
30 Seconds Rest
1 Min K2E
30 Seconds Rest
1 Min Wall Ball
30 Seconds Rest
Total WOD Time: 18 Minutes

Tuesday, April 19, 2011

Hope to see a big turn out today!

Row 1000m
Double Unders

Dynamic Effort
9x3 Push-Press

WOD: 5 Rounds
5 Push-Press
10 Burpees
5 Box Jumps

Monday, April 18, 2011

I'm Back and FMS gave me some great new ideas to play with, along with my visit to Crossfit Unbroken!

Back from beautiful Colorado and starting a new week at United. Still making some exciting adjustments to programming from things I picked while up in the mountains. FMS is a great tool and I think it will really help a lot of of Crossfitters start moving better and having better recovery. Furthermore, I visited Crossfit Unbroken while I was there and let me tell you, that is a top notch Crossfit facility. Matt, the owner, runs that box very well and gave me a few great ideas for our strength group.
Changes for next month include the Hybrid system having separate class times from standard WOD classes. I don't like spreading my attention between two groups that have different goals. Also, the hybrid system will have a much more strict schedule. No make-up days. Period.
Programming is only truly effective if all the right factors come into play, and if we are going to grow as a box and as athletes we need to adhere strictly to it.

On a nutritional note: GET YOUR NUTRITION UNDER CONTROL! Exercise is the vehicle, nutrition is the fuel, oil, transmission fluid, coolant, etc...You get my point. Without control in this category, your results will be no where near what you could have attained.
1. Shop properly
2. Control your cheats
3. Understand what you DON'T react to well.
4. If you have questions, just ASK!

Thats about it for today. Enjoy the WOD and I hope to see you at the box.

WOD: 4 Rounds for Time
10 Pull-Ups
20 Box-Jumps
10 KB Swings
-Rest 60 Seconds between Rounds.

Hybrid: Dynamic Deadlift
10x2 Deadlift (5-1-0-1)

HWOD: 10 Rounds
-6 Straight Leg Deadlifts
-6 Pull-Ups
-6 FTB

Thursday, April 14, 2011

Active Rest Day!

There will be NO OPEN GYM TODAY!!!!

Also, I will be out of town until next week so Eric and Scott will be teaching classes this weekend. Eric will be Thursday evening and Friday, Scott will be Saturday. Do work while I'm gone!

Wednesday, April 13, 2011

New Qualifying WOD Posted!

For you competitors out there, the new qualifying WOD for the 2011 CF Games has been posted.

We will have a sign up sheet in the gym next week for volunteers at an aid station at this years Tri-Zou Triathalon May 1st! I'd love to be able to show the triathlete crowd how CF United is represented!
21-15-9 Burpees
50-40-30 Double Unders

-Set up as relay stations. In between the 2 stations, you will OH Lunge with a plate or Med-Ball 20 Lunges. This begins at the Burpee station and will finish at the Double Unders station.

Hybrid: Rest Day

Tuesday, April 12, 2011

Hope You Feel Like Running!

WOD: For Time
Run 800m
40 Pull-Ups
Run 600m
30 Pull-Ups
Run 400m
20 Pull-Ups
Run 200m
10 Pull-Ups

Hybrid: DE Jerks
9x3 Power Jerks

HWDO: 9-7-5-3
Power Clean & Jerk

Monday, April 11, 2011

Let's Have Another Good Week

Last week we had great turn-outs and even some new member sign-ups. Let's keep this momentum going!

WOD: 21-15-9
OH Squats
Knees to Elbows
Cash Out: 30 Burpees

Hybrid: Dynamic Back Squat
10x2 Back Squat (3-1-3-1)

HWOD: 4 Rounds, each for time...
5 Back Squat
*10 Box Jumps
15 Wall Ball
Rest 3 Min after each round.
*= Weighted Vest

Friday, April 8, 2011

Meet Eric Skibinski!

Eric will be helping me by coaching a few classes each week. This will not only ADD a 5:30pm class on Monday nights, but it will free up some of my time to establish new classes and make positive changes for the gym. Eric recently became Crossfit Level 1 Certified and will soon be (After this weekend) CF Olympic Lifting Certified. Welcome him and trust him as you would trust me.

Ring Dips

After a 3 min rest following JT, 5 Min AMRAP:
20 Double Unders
20 Air-Squats

HYBRID: Dynamic Bench Press
9x3 Bench Press (3-1-0-1)

Bench Press
CTB Pull-Ups

Wednesday, April 6, 2011

TIRE FLIPS TODAY!!! Yes, we are flipping tires and we are getting a bit dirty in the process because ALL CLASSES will be OUTSIDE! Hope to see you on this beautiful day and I hope you are ready to work!

WOD: Amrep/RAP Stations
2 Minutes x 2 at each station
Tire Flips
Box Jumps

Tuesday, April 5, 2011

Be Awesome!

A friend of mine posted this link:

You don't have to agree with the blog or how it was written, but I strongly encourage you to think about this....
Are you fucking awesome?
You should want to be. Who wouldn't want to be fucking awesome. Not just in one thing but in all things. As for me, my friends, family, life, job, workouts, nutrition, etc...are all going to be fucking awesome from here on out. Why? Why the hell not?!

Just a small rant for today. Hope to see you at the box on what is supposed to be a beautiful day.

WOD: AMRAP in 20 minutes
Run 400m
Max Rep Pull-Ups
-Drop from the bar=set is finished.

Hybrid: Dynamic Pull-Ups
9x3 Weighted Pull-Ups (3-1-3-1)

WOD: AMRAP in 10 minutes
5 Strict Pull-Ups
5 Box Jumps
5 KB Jerks Each Arm.

Monday, April 4, 2011

WOD/New Month!

Welcome to the Month of April everyone!!! Nicer weather means more outdoor WOD's which means we also get to use our new 400lb tire :D.

April Memberships are due as soon as you can.

I really appreciate all the hard work everyone is putting out on a regular basis. Everyone is responding to the newer, more strict guidelines for the classes and I can already see most people benefiting from it in several areas such as muscle balance, strength gains, and technique gains through the roof!
6:30 on Tuesday/Thursdays will now be WOD classes and not skill or technique. If there is still a large lack in attendance we will remove them from the schedule so it is up to you whether or not they stay.

Strength/Skill: Thrusters 3x5 (Depth and transition work)

WOD: 5 Rounds for time:
5 Ring Dips
10 Front Squats
15 K2E

Hybrid: Dynamic Thruster Combo
9x3 Front Squat
9x3 Push-Press
Super-Setted without setting the bar down.

WOD: 5 Rounds
5 Front Squat
7 Push Press
10 Hand-Release Push-Ups

Friday, April 1, 2011

Saturday at the Box!!!

Since only 3 People showed up to Friday evenings class, I would love to see more people at the box tomorrow morning at 10am!! See you then :D


We will be having our normal Saturday morning workout at 10am this Saturday!

WOD: For time...
Row 1000m
100 Wall-Ball Shots
200 Double Unders

Hybrid: Dynamic Deadlifts
10x2 Deadlifts (3-1-0-1)

Hybrid WOD: 3-6-9-6-3 Reps of...
Strict Pull-Ups