Monthly Archives: February 2012

Day 18: Wed., Feb. 29 TESTING WEEK ROCKIN’ ON

  • We are seeing some excellent performances in the testing sessions!
  • Remember that these tests are serving as a BAROMETER of your present fitness: they will serve as Benchmarks to which you will compare in June
  • You will be astonished at how much better you will have become in 4 months!


Today you need to accomplish the following:

  • 50m dash
  • push ups
  • pull ups
  • power cleans

Check out for the OPEN GAMES WOD 12.2 – it will dropped after 8:00pm tonight!





  • today you must get through Squats, Shoulder Press and Sit ups
  • you must also finish your tests from yesterday that you did not complete


Day 16: Monday, Feb.27 TESTING WEEK BEGINS!

  • Today is Day 17 of the Royal Burpee Challenge!
  • We are starting our Testing this week:
  • bench press
  • deadlift
  • standing long jump
  • med ball throw

I will give you a list of all the tests in class.

Day 15: Friday, Feb.24 Workout of Choice

  • Hey, guys! As you know, some of us are off to Quebec City skiing/snowboarding!
  • Have fun today – work on whatever you wish!
  • Don’t forget – today is Day 14 of the Burpee Challenge  or you could do WOD 12.1 of the Open Games: 7 minutes of burpees!!
  • Check with Jackson, Jake or Riley for rules
  • get ready for max testing on Monday!

Day 13: Thurs., Feb. 23 IRON ANGEL turns us into Kettlebellians…

  • Ang is running the show today – be ready to sweat; bring a water bottle for instant relief!!
  • For anyone interested, the WOD 12.1 was released, and it is 7 minutes of burpees
  • looks like we were on the right track with our Royal Burpee Challenge
  • if you do the workout, you will more than achieve today’s target of 13 burpees
  • see whiteboard for rules and movement standards; go to for video and examples.


Day 12: Wed., Feb. 21 Day 12 of the Burpee Challenge – make-up action!!

  • Yikes!! I mesed up on the count – we are now on Day 12, so we have to make up for 10 and 11!!
  • Consider the following article and video from the blog of Lisa Bender Thel:

Lollipop Moments

Ever wonder why you do what you do? If you make a difference? If you’ll ever be “big” enough to “really impact” the community – the world – anyone?
This video with the message below was enough to MAKE MY DAY – bring reality to how important the “little things” are – and realize that we all ARE leaders.“I just watched this video from TED. You are one of my lollipop moments and I wanted you to know it! At my very first CrossFit competition in 2010 (Oktoberfest 2), you sat under my tent for a few minutes. I don’t know if you remember. I was brand new and insecure. I didn’t really know what CrossFit was all about as there is no “community” where I live–don’t know if that makes sense?? Anyway, all day, I wondered why I was doing this and if I belonged. I was all by myself in the middle of a community of many, and you reached out to me–probably without even realizing it. We talked about age (because I’m old :)) and other random things I don’t remember. But, at that moment, I learned exactly what CrossFit was–a community of support) and I embraced it. Thank you for being a leader!”

I was inspired by the women who sent me the message above. It takes courage to reach out and thank those who made an impact on your life.

I’ve been inspired to reach out to a couple “Lollipop Moment” people in my life and challenge you to do the same!

Pay it Forward



  • renegade rows
  • bent over rows

WOD: Tabata using four of the following items (each will be done twice)

  • 20 seconds on; 10 off for 8 rounds
  • goblet squats
  • bent over rows
  • renegade rows
  • rowing machine
  • bottom air squats (10 sec rest is in bottom of squat)
  • front squats
  • dips
  • your choice


  • perform 4 hall sprints
  • long jump the side hallway and back
  • partner carry to caf and back
  • make sure your burppes are caught up

Day 11: Tues., Feb. 20 Last Week of Prep; First Week of Open Games

  • Okay, wildcats, we are finishing up our CrossFit prep, and next week we will commence with our Testing Week
  • The 2012 CrossFit Games Open season is upon us – anyone who wants to sign up for $20 can take part in the biggest fitness challenge in the world


  • Please don’t forget that we are now on Day 9 of the Royal Burpee Challenge!

(courtesy of

partner assisted chest opener


  • pistols and scaling options
  • HSPU (handstand push ups) and scaling options


21-15-9 of the following:

  • OHS @ 35# to 65#
  • sit ups
  • bench hops

Rewst for 3 minutes and then complete (scale accrodingly):

  • 10 pistols each leg
  • 10 OHS

Day 10: Fri., Feb. 17 “The Bear Complex”

Off 'da rock Riley feels at home outside near the ice!











Even though Emma has perfect form, she will still be "tired"


Coach Hanna gives Jack'ed some pointers

  • pain ball festival
  • squat sit for 1:10
  • hold rope overhead/pull apart and do 10 overhead squats


  • overhead squats
  • snatch/hang snatch


The Bear Complex

Attempt five complexes. Rest as needed between complexes. One complex is seven rounds of:

  • 1 power clean
  • 1 front squat
  • 1 push press
  • 1 back squat
  • 1 push press

when you are done, you must do one of the following:

  • go for a run
  • go for a row
  • skip for 250 revolutions
  • hop on the bike
  • run the stairs

Day 9: Thurs., Feb. 16 Choose your poison!


Clean and Jerk

Tire Flip

******************Day 6 of the Burpee Challenge!!********************


200 m Row

3 Tire Flips

6 Pull ups

9 Deadlifts 185/135 lbs

12 Push Press 95/50 lbs

15 burpees

18 Box Jumps 24/20 “

21 Wall Ball 20/14 lbs

24 Hand Release Push ups

27 Sit Ups

30 Jumping Lunges

WOD #2:

  • farmer’s carry to stairs
  • put dbs down and perform 5 burpees
  • walk up stairs with dbs to first landing
  • stop and do 10 push ups with hands on dbs
  • walk up stairs to next landing
  • stop and do 15 goblet squats with 1 db
  • walk to next landing
  • put dbs down and perform 20 mountain climbers
  • walk to next landing
  • put dbs down and perform 25 sit ups
  • walk to next landing
  • put dbs down and peform 30 air squats
  • walk to the top
  • put dbs down and perform 35 jumping jacks
  • walk down stairs to bottom with dbs
  • run to drink fountain – get a drink
  • run around rest of hallway loop back to dbs
  • repeat
  • When you are done, return to dbs to weight room rack
  • work on  Clean and Jerk

WOD #3: “Barbara”

5 Rounds For Time

20 Pull-Ups (modify if necessary)
30 Push-Ups
40 Situps
50 Squats
Rest precisely three minutes between each round.

Day 8: Wed., Feb. 15 “CLEAN” UP YOUR ACT


  • partner assisted hamstring stretch
  • partner assisted shoulder/chest opener


WOD:  “Clean up you act”

repeat the following for 4 rounds

  • 10 Hang Power Cleans
  • run out into parking lot out to street and then run back to gate; then in
  • 10 SDHP


  • waiter’s walk length of main hallway and back
  • attempt to sit in the bottom position of a squat for 1 minute
  • day 5 of Burpee Challenge