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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.