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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.