Total Pageviews

Thursday, September 29, 2011

Relay WOD and this Weekend....

This Saturday mornings WOD (10am class) will most likely be at Stankowski Field on the Mizzou Campus. It will be confirmed tomorrow morning.

WOD: Relay WOD!

Single Arm KB Push Press (ea. Arm)
HR Push Ups
-In Between each movement, Goblet Carry Lunges approx 50ft.

Wednesday, September 28, 2011


In the past few weeks, I have had several individuals ask me about coffee. Does it dehydrate you? Isn't that too much caffeine? etc.... I wouldn't have originally posted anything about this until this morning when I heard of some new research on the subject.

According to Charles Poliquin, research articles and studies, etc... I can find evidence on these benefits of Coffee:
1. Coffee improves brain health and function.
2. Coffee Helps Prevent Strokes
3. Coffee Helps Reduce Risk of Diabetes
4. Protects Against Breast Cancer
5. Protects Against Prostate Cancer
6. Helps Combat Depression

Feel like checking this out?? Here are the links to news articles and Poliquin (Scholarly articles are only available through certain databases)

Coffee's Perks
Good News for Coffee Drinkers
Charles Poliqin

Today's WOD: 5x1 Max Deadlift!!

Monday, September 26, 2011

Crossfit Dodgeball and On-Ramp Starting!!!

For those of you who decided not to attend this past Saturday, you missed out!!! We played our first match of Crossfit Dodgeball! Not to brag, but it was pretty epic!

Our On-Ramp is STARTING this week!!! We've already had 4 great guys start this morning and are very excited to join our classes! If you know anyone who wants to join, they MUST get in this week!

Today's WOD Starts with Strength.
5x1 Push-Press

10 Box Jump
10 CTB Pull-Ups

Wednesday, September 21, 2011

On Ramp!!!

Hello Crossfitters!!!

As you may know, our new "On-Ramp" is mandatory for ALL newcomers! We are allowing sign-ups until the end of September (On Ramp will run until end of October!) Get the word out if you know anyone wanting to experience Crossfit and get properly introduced to it!

WOD: For Time 1
Strict Ring Pull-Ups 10
HR Push-Ups

Tuesday, September 20, 2011

"MaxFran" and Starting Next Week!

Hello Mid-MO Crossfitters!!!!!

Starting next week at United, we will have our first "On-Ramp" start. The times and prices are on our site! Make sure to contact me if you are looking to start up! The On-Ramp will go for 4 weeks, cover all basic movements and fundamentals, AND offer nutritional advising! Pretty sweet deal if you ask me!

Today's WOD: "MaxFran"
3 Rounds for Time/Reps:
Run 400m
Max Thrusters
Max Pull-Ups

See you at the box.

Monday, September 19, 2011

FGB Success!!!

Thank you to everyone who supported FGB at Crossfit United and participated, donated, or just showed up to give support to all the athletes! We had vets, new comers, and everything in between. I am a very proud Coach and couldn't thank you guys enough. You can still make donations online through our link on!

Todays WOD: For Time....
KB Thrusters (Right Arm)
KB Swings
KB Thrusters (Left Arm)
-Every Minute on the Minute Perform 2 Burpees

Thursday, September 15, 2011

Gymnastics Today!

We'll be working on body awareness today at the gym! Get in and get loose!

Quick Note!!!! The changes are coming to the gym! Check them out under our "Pricing and Service" Section and "Schedule" section on the website! They are starting in a week! Got a friend wanting to join? Tell them to get in soon or they will miss out on the price break!

Wednesday, September 14, 2011

Wednesday Strength WOD!

Mid Week Already!

Don't forget about this weekend's FGB 6! Sunday, at Noon, we will start heats to FGB! There will be NO SATURDAY MORNING CLASS!!!

WOD: For time...
10-8-6-4-2 Deadlifts (Heavy)
-After each deadlift set, perform 1 15ft Rope Climb. Time stops when feet hit the floor/mat after last rope climb.

Tuesday, September 13, 2011

Good Tuesday to Everyone!!!

Hello Everyone! Please don't forget about FGB-6 on Sunday, September 18th at Noon! You do not have to take part in the WOD but I would love a good turn-out! I believe we will have a grill but I will know more details before Friday!

FGB-6 Team Crossfit United!

Health Fun Facts: Missouri is an EXTREMELY polluted state! Up your Glycine to help! No more than 5g ( usually have 2-3g per day). If you want to know more, contact Scott or Nate at Columbia S&C! 

Strength: 5x3 Weighted Pull-Ups

WOD: 3 Rounds
50 D.U's
30 OH Lunge w/ Plate
10 T2B

Monday, September 12, 2011

Coming Soon To A Box Near You! (If your in Columbia!)

I had an excellent phone consult with Nicki Violetti (NorCal S&C and wife to Robb Wolf) and she gave me some great ideas for our box to expand and grow to be the best it can be! These changes will include on-ramps, changes in schedule, etc...Stay Tuned!

WOD: 4 Rounds for Time
Run 400m
15 Thrusters (95/65)
15 Pull-Ups

Wednesday, September 7, 2011

Double Max!

New Trainer: Eric Skibinski!

For those of you who do not know, I will be adding Eric as a member of the Coaching Staff at Crossfit United! He is a great Coach with a lot of ambition to refine his skills and help you along your way to achieving goals. Check out his bio on the site!

WOD: Establish your 1-Rep Max on Front Squat (3 Attempts)
Then, using 50% of your Front Squat Max, perform as many repetitions on Front Squat as possible. Your score is the Total Weight from your 1-Rep Max + Total Reps from your 50% Max Out.

Tuesday, September 6, 2011

Hope you Had Great Holiday Weekend!

Hey Crossfitters!

I hope you all had a great weekend! Let's get back in the box and do some solid work this week! Thanks to all those who came out yesterday evening to get a WOD in! You guys did great!

WOD: "Annie"
AbMat Sit-Ups

Friday, September 2, 2011

New Moves and Change in Schedule for the Weekend!!!

ATTENTION!!!!! Tomorrow's morning class is moved to 9AM!!! Coach Eric Will Be Teaching! 

Labor Day (Monday) Hours: 5pm Class & 6pm Class!!!

Today's WOD features Single-Arm Thrusters. Don't worry, its not a huge difference from movement patterns we have already gone over and we will make sure the correct weight is used!

Row 500m
Then, perform 5 Rounds of....
8 Single-Arm Thrusters ea. Arm (24k/12k)
8 Burpee Box-Jumps

Thursday, September 1, 2011

Active Rest Day and ROM!

Build Up Your Shoulders!

Check this link out above! For those of you who don't, I highly recommend a subscription to the Crossfit Journal. It has new material daily and from various sources, not just pure Crossfitters. The above article is one of the best I have read as far as importance of building up your shoulder. I will have a copy printed up and at the box!

Get in and work on ROM and recovery today! Congratulations to Chris Wolf who got his first pull-up(and series of pull-ups for that matter) this morning! He said "It just felt right so I did it!" Who knows what could feel right for you today at the box!!!