Hero or Girl of Your Choice




Choose a hero or girl of your choice. My other gift to you for Christmas.


Post hero or girl you completed and time to comments.


Registration for th e CrossFit sectionals began today. There is still room. Head over to the games site and register to either compete or be a spectator.

Snatch Push-Up

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.





15 Squats

15 Push-ups

15 Sit-ups

15 Back extensions

25 Squats

25 Push-ups

25 Sit-ups

25 Back extensions

50 Squats

50 Push-ups

50 Sit-ups

50 Back extensions

Post time to comments.


December 28th I will hold a class on the Zone/Paleo to give all of you the information to help you get started with the challenge. 6:00 pm in the evening, BE THERE!

Playing with pull-ups

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion




3 rounds for time of:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings

12 pullups

Post time to comments.



500 meter row sprint


Today is sign up for the CrossFit sectionals, that is if everything goes as planned. You have to sign up to be a spectator or a competitor. Check out the games site to sign up.

Rest Day

Day of rest

A little more information on the Zone/Paleo challenge.  I will hold, one night after Christmas has passed by, an information packed class on both the Zone and Paleo dieting. Neither of these are really a diet just a lifestyle change that will have you eating real, healthy foods.  I am not going to go by how much weight you lose nor by body fat. Simply we are going to take a before picture. Guys in shorts and no shirt. Girls in sports bra and shorts.  You will submit to me a weekly food log. Then at the end we will take after pictures and I will pick the person that has changed the most.  Stay tuned for more information.


Jog/Run 3.2 miles

Post time to comments.


Twelve days of CrossFit

Teams of two must complete:

1 Clean and Jerk (155/115)

2 Handstand push-ups

3 Thrusters (95/65)

4 Box jumps

5 Burpee battles with 20 lb. medicine ball

6 Air squats

7 Dead-lifts (155/115)

8 Double unders

9 Clapping push-ups

10 Weighted Lunges (Both legs equal one)

11 Sumo Dead Lift High Pulls (95/65)

12 Wall Balls


Do this, just like you would sing the song. On the first day of Christmas, 1 clean and jerk. On the second day of Christmas, 2 handstand push-ups and 1 clean and jerk and so on until you complete all twelve days.


A great article from CrossFit Verve

What is the difference between a good day at the gym and a bad day? Is it how much we slept the night before?  What we've eaten?  Yes those, but could it also be related to what we've been thinking?  Do you play mental games with yourself before and during a workout?  If you see a WOD that has double unders and snatches are you already convinced that it is going to be terrible?  If deadlifting is your nemesis do you tell yourself you'll just go easy today?  When you do have a super star performance what links that to other best performances you've had?

We can tell you one thing, when looking at high-level athletes and their BEST performances they all seem to have common threads.  Sure they all train hard and often, but did you realize that they also have their thoughts on their side?  It has been shown time and time again that being free from negative or self-defeating thoughts and worry, not only improves performances but delivers peak performances.

Here are a few mental tips before going into your next challenging workout or competition:

Focus on what you know you can do, not on what you know you can not do. If you "can't" do double unders, you know that you can stay focused, relaxed, keep the rope spinning and attempt every ___ jumps.  You can work to get them. Focusing on the "I can't" will never get you to the "I can".

Don't focus on "winning" or beating others, this believe it or not delivers sub par performances.  If you are focusing on beating other your head isn't in the game. Focus on your game, know yourself well enough to know what your body can do and push beyond those limits. Be as good as you know you can be, each round, each run and each pull-up.  This will give you far greater satisfaction and performance increases.

During your workout or competitions stay focused, when you lose focus re-focus and keep re-focusing until the end.

Don't fret about things that are out of your control (adapt and get better); my jump rope broke, the pull-up bar is to close to the wall, I had to stop for a car to cross, I stepped in dog poop, etc...  Get a new jump rope,  learn to push your chest through, sprint when the car passes, take your shoes off and focus on what you can control and you will feel good and do great.

Next time you have a great performance, stop and evaluate what was different about this day, this WOD, this competition.  What was your mental state?  Next time you face a challenging WOD, bring your mental and physical game.




The Chief Special

10-9-8-7-6-5-4-3-2-1 of:

Thrusters (95/65)


Dead-lifts (155/115)

Box Jumps

Ring Dips


Post time to comments.


Great job to everyone last night! Fought the cold for seven minutes of fun. Glad everyone was there at the same time.  Everyone had high intensity and it was great to see that!

Group classes and rates will begin Jan. 1st. You can pay through the site or in person. To pay through the site just click on Schedule/Rates and click subscribe button that is next to the amount of classes you want per month. As of right now, the class times that are listed are not set in stone, let me know what times would work for all of you.

CrossFit Journal Zone Meal Plans

Zone/Paleo 30 day challenege is beginning on the first of January. More details to come. The winner gets a free month!


One round for time of:

25 Squats

25 Sumo Dead-Lift High Pulls (Broom Stick)

25 Lunges each leg

25 Sit-ups

25 Back extensions

25 Push press (Broom Stick)

25 Burpees


Dim lights Embed Embed this video on your site

Triple 7s


Dead-Lift 3x5


Complete as many rounds as you can in 7 minutes of:

7 wall balls

7 burpees


The CrossFit sectional dates have been released! Our sectional will be held at the Arnold Classic. It is going to be a blast. For more information check out the games site.

Death By Clean and Jerk

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.



4 rounds for time of:

800 meter run

20 kettle bell swings

10 push ups


Dim lights Embed Embed this video on your site




Press 3x5

Squat 3x5


As many rounds as possible in 20 minutes of:

60 foot overhead walking lunges. Holding a 25/10 lb. plate.

15 pull-ups

10 ring push-ups

Post rounds completed to comments.

Row and Thruster

3 rounds for time of:

Row 1000 meters

Thrusters 21 reps (95 lbs./65 lbs.)


Post time and weight to comments.

C.O.W- Medicine ball cleans until failure ( No dropping or letting go of the ball, Must be done with 20 pound ball. No time limit)



4 Rounds for time of:

10 push presses with broom stick ( Also, for a refresher on push press see video I posted on Nov. 30th of the push press)

15 Dips (on a chair)

20 push-ups

Rest Day

Rest Day





Gillian Mounsey performed 100 muscle-ups in 35 minutes last month as part of a fundraiser. This video (courtesy of CrossFit Apex in PA) shows her 100th. Afterwards, when asked how she did it, Gillian explained her focus this way: "No matter what the count is, I'm always only doing one."


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