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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

Wednesday, May 11, 2011

Check Out Mobility WOD If You're Feeling Locked Up!
Give it a peek! K-Starr is the leading expert for ROM and Mobility when it comes to Crossfit, and pretty damn smart in my opinion.

I need an opinion from our Runners of the box....
What would you say to a separate programming 1-2 Days each week that had interval runs and endurance paired with the daily WOD? It's an idea I am toying with because I know how many of our Crossfitters love to run and compete in Triathalons and Marathons. It would be once or twice a week, possibly before Saturday 10am WOD and once more during the week. It would work like a pre-WOD assignment or Interval Training. I would prescribe sprint intervals at certain distances either on the rower or running and you would complete it prior to that days WOD (Saturday you would be allowed in the gym at 9am so you could finish and still attend the Saturday WOD). Let me know what you think!

WOD: For Time....
Row 500m
10-8-6-4-2 Pull-Ups
2-4-6-8-10 Deadlifts (255/185)

Hybrid: Enjoy Your Rest Day!

Tuesday, May 10, 2011

Chorizo and Almond Crusted Halibut

Should take about 25 minutes and serve 2 people...

You will need:
-1/2 Cup (2 ounces) roughly chopped Spanish chorizo (cured salami, not raw sausage)
- 1/4 cup blanched almonds with no skin
-1 tablespoon roughly chopped parsley
-2 skinned halibut fillets (works with other white fish) about 1/2 pound each.

Preheat oven to 400 degrees. In a blender, blend the chorizo, almonds and parsley until almonds are in small pieces.

Drizzle a few tablespoons of olive oil in the bottom of a pan and set the fish on top. Spoon the chorizo mixture on top of the fish, patting it down so it sticks as much as possible and the sides are partially covered.

Roast in the oven for 12 minutes, or until the fish flakes easily with a fork. To finish, turn the oven broiler to high and broil for 2-4 minutes until the nuts are lightly browned.


Stay Tuned Later Today for Our Primal Post!

WOD: 5 Rounds
7 KB Swings
14 H.R Push-Ups
21 Box Jumps (24 in box)
Cash-Out-100 D.U's

Hybrid: DE Bench 9x3
WOD: 5 Rounds
3 Weighted Dips
6 Weighted Pull-Ups
9 Push-Ups
-Entire WOD must be completed with a weighted vest

Monday, May 9, 2011

Hope Everyone Had a Great Weekend, but now its Back to Business! Chili, Rest, and Good WOD'S!!!

Whats up Crossfitters,

As you know, a lot of people are leaving us this month and next month (Jenny, Lance, etc..) and I hope to see some big classes to give these guys a great send off. They have been here for a long time and its sad to see them go.

On a funnier side of things, please check this out:

Just a little show of how Crossfit is SPREADING AND FAST!!! Charles Barkley is not the first public figure to give Crossfit a shout but its probably one of the best videos you are going to find! If you find another, please let me know so I can post it! I love showing examples of our Crossfit is spreading to all different areas, including retired basketball greats!

Primal Fitness Advice: REST!!!!! Back when our Primal ancestors did NOT have alarm clocks, they fell asleep with the sunset and woke with the sun rise! Now I understand this is nearly impossible for most working individuals, but it gives you an idea of how our bodies are programmed to rest. Block your time accordingly to get adequate sleep, keep cortisol (stress) levels down, allow the body to recovery, and who doesn't love that feeling of waking up KNOWING you got just the right amount of sleep?!

Primal Recipe Of the Day: My Own Paleo Chili!
1-2 lbs of Beef, Chicken, Ground Bison, or Deer (Haven't tried it with anything else)
2-4 Cups of Chopped or Crushed Tomatoes
2-3 Sliced Green/Yellow/Red Peppers
1/4-1/2 Cup Sliced Jalapeno's
Salt Free Chili Seasoning ( Hyvee Has some Good Ones)

If you want more substance, add diced celery.

Take out the Jalapenos if you aren't a spicy person.

Cook the meat in a large skillet adding a few general seasonings (Salt, Pepper, Garlic Salt maybe, onion powder, etc...)

Add all ingredients to a large cooking pot or crock pot and stir so the chili seasoning can mix evenly with all of the meat and veggies. The longer it sits, the better it will taste!

WOD: 4 Rounds of....
Run 400m
10 Front Squat
10 Burpees

Hybrid: DE Front Squat 10x2

WOD: 5 Rounds Each for Time ( 2 Min Rest Intervals)
5 Hang Squat Cleans
8 Box Jumps
12 T2B

Friday, May 6, 2011

New Testimonials and Such for the Site, a Good WOD, and a Weekend to Look Forward To!

How is everyone doing? This week has been a good one as far as WOD's go and I hope you guys are taking it in stride. Anyone tried out the recipes? I would love to hear how you liked them!

WOD: 21-15-9

Hybrid: Power Cleans and Jerks

AMRep in 5 Min:
1/2 BW Power Clean and Jerk

Thursday, May 5, 2011

Active Rest Day, Hybrid Max Out, New Primal Recipe......YEA!!!

Come on in and try some gymnastics movements at our active rest day!
Hybrid, you have a max effort today! Give it your best!

New Recipe: Cinnamon Walnut Crackers....(30 Minute Snack)

You will need:
2 cups walnuts
1 teaspoon baking soda
1/4 teaspoon salt
3 teaspoons cinnamon
2 tablespoons melted butter (The good kind!)
1 tablespoon honey
1 tablespoon water

Preheat oven to 375...

In a food processor or blender, pulse walnuts, baking soda, salt and cinnamon until powdery, about 40 seconds. Either in the blender/processor or in a separate bowl, add butter, honey and water and mix until a smooth paste forms.

Cover a cookie sheet with parchment paper. Using a rubber spatula, gently smear the batter, which will be sticky and wet, onto the parchment paper. Try to form a rectangle that is roughly 11 inches by 8 inches.

Bake 12-15 minutes until firm and browned, but not burnt.

Remove from oven and let cool completely before using a knife to cut into 12 crackers.


Wednesday, May 4, 2011

New Recipe, WOD, and Piece of Primal Advice....

Recipe: Breakfast Burrito

You will need:
- 4 eggs, whites and yokes seperated
- 1/2 Onion, finely chopped
- 1-2 Tomatoes, finely chopped
- 1/4 Cup canned diced green chilies
- 1 red pepper cut into strips
- 1/4 cup finely chopped cilantro
- 1/2 cup cooked meat (try steak, ground beef or chicken)
- 1 avocado, cut into wedges or small chunks
- hot sauce or salsa (optional)

Whisk the egg whites.
Warm a lightly oiled 10-inch skillet. Pour half the egg whites in the pan, swirling the pan around so the whites spread thinly and evenly. After about 30 seconds, put a lid on the pan and cook 1 minute or more. Use a rubber spatula to loosen and slide the egg white "tortilla" onto a plate. Repeat once more with the remaining whites.

In the same pan, saute' onions with oil for one minute then add tomato, green chiles, red pepper, cilantro and meat.

Whisk egg yolks and pour into the pan, mixing into a scramble with the other ingredients.

Add avocado at the very end then spoon half a filing onto each egg white. Roll the egg whites up into burritos and serve (with or without sauce/salsa)


WOD: 5 Rounds
30 Sit-Ups
20 HR Push-Ups
30 Double-Unders

Primal Advice: "Play" is one of the most critical things you can do! Keeps stress down, keeps you active, and lets you enjoy things outside of your normal routine! Go out and play!!!

Tuesday, May 3, 2011

A little Mainsite WOD and a few new pleasantries from Primal Blueprint....

Hello Crossfitters,

I hope to see everyone in the box today for a kick-ass Mainsite inspired WOD. Also, as many know I went to a Primal Accelerated Success Training seminar with The Primal Blueprint Guru himself, Mark Sisson. Along with Marks charm, he gave us all a huge amount of knowledge and resources which I will be slowly sharing with all of you.

Primal Tip of the Day: Get to know the butcher at your grocery store. I'm not talking about the deli guy at Wal-Mart, but real butchers. In Columbia, I know Hyvee and Schnucks have individuals who a decently knowledgeable with their meats. This way, you can learn more about specials, different cuts, where your meat comes from, and what goes into the processing of it.

Primal Recipe of the Day: Espresso Rubbed Steak

You will need...
- 2 teaspoons ancho chili powder
-2 tablespoons finely ground espresso
-1/2 teaspoon kosher salt (I prefer using a less amount with sea-salt)
- 1/4 teaspoon ground black pepper
- 1 pound flank or skirt steak

Mix together the ancho chili powder, ground espresso, salt and black pepper. Rub the mixture into the steak, covering it completely. Slice the steak into thin strips.

Heat a little bit of oil in a pan(what oil do you think would work best? Walnut? Coconut?) over high heat and add the steak, searing for 4-6 minutes or until it reaches desired doneness.

Time it should take: 15 Minutes

Give these things a try and I'll see you at the box today for the Mainsite WOD in honor of Jeremy....

OH Squat (95/65)

Monday, May 2, 2011

First WOD Of May and Some New Things Coming....

Don't forget, slight change in schedule.....
No More Open Gym
Starting the 3rd Week In May, we will be adding 2 new time slots for classes.

Also, I will be organizing nutritional talks every few weeks to go over some small stuff with anyone who is interested in the topic I choose for that week.

WOD: Mini-Murph!!!!
Run 800m
50 Pull-Ups
100 Push-Ups
150 Air Squats
Run 800m

Sunday, May 1, 2011

Thanks to MaxTrax!!!

A big thanks to MaxTrax, Stacey, and the TriZou! We loved having a chance to get Crossfit United's name out there among all the great athletes! Look forward to maybe sponsoring some more events with MaxTrax and CMC!!!