Monday, March 1, 2010

We've moved!

Don't forget to go to
First 10 to sign up get to choose a workout for the group sometime in March.

Friday, February 26, 2010

Updated Blog

Visit and become a follower.

Wednesday, February 24, 2010

1.21 gigawatts!

Work like you don't need money.
Love like you've never been hurt.
Dance like no one's watching.
And workout until you puke.

20 Double Unders then...
2 Rounds of
10 Hollow Rocks
10 Push Ups
10 Lunges

WOD: "Voodoo Economics"

Partner workout. 30 Mins. Complete each exercise and earn play money. Collect more money than your partner by exercising more quickly or completing more difficult movements.

$5 Exercises
-20 Squats
-20 Sit Ups
-20 Box Jumps
-20 Lunges
-20 Pull Ups
-200 M Run

$10 Exercises
-20 Back Extensions
-20 Thrusters (35/25)
-20 Squat Jumps
-20 Front Squats (35/25)
-20 KB Swings
-20 Wall Balls

$20 Exercises
-20 Burpees
-20 Knee to Elbows
-20 Glute Ham Sit Ups
-20 Double Unders
-20 Dips
-20 Hollow Rocks

$50 per (PR) at the Olympic Lift and Row station.

As always, if you have any questions call:
Leave off the last e* for extremely excruciating effort

Tuesday, February 23, 2010

Put in a Good Word For Me

Nothing will work unless you do - John Wooden

Warmup: PVC Shoulder Stretches
8 Push Ups
8 Sit Ups
8 PVC Overhead Squat
8 Dips
32 Double Unders

Power Clean (one rep max, record any failures) ex. 35/45/65/75(PR)/85(Fail)

5 Rounds of
400 M Run
15 OHS (45/35/25/15/PVC)

Monday, February 22, 2010

Works 60% of the time, all the time!


3 Rounds of

10 Lunges

10 Push Ups

10 Sit Ups


Push Press


Push Press


"Smells Like Teen Spirit"

3 Rounds of

13 Thruster (95/65/45/35/25/PVC)

14 Pull Ups

15 Wall Balls

16 Sit Ups

17 KB Swings

18 Back Extensions

This is the first WOD that I've programmed myself. Up until now, I've only created the Warmups, while compiling the WODs from other gyms like Crossfit OTG. Feel free to grow your hair long and wear a flannel shirt to today's WOD. I have a feeling it is gonna be "grungy". Post comments!

Friday, February 19, 2010

Tough Kids, Sissy Kids, Even Kids Who Do Air Squats

Warm Up:
11 OHS
11 Burpees
11 Sit Ups
11 Push Ups

Skill: Max Vertical Leap

WOD: "Growing Pains"
Continuously Running Clock
Odd Minutes: Do Max Air Squats
Even Minutes: (60 - # of air squats completed) = # of
push-ups to complete
Workout ends upon failure to complete # of push-ups by that minute's end.
If athlete does less than 30 squats, the number 30 should still be used for push ups

Examples Squats Push Ups
48 12
37 23
33 27
28 30
22 30

Thursday, February 18, 2010

Polly Wanna Crossfit

Warm Up: "Jenny"
6 Dips
7 Back Extensions
5 Squat Jumps
30 Double Unders (which means 150 jump rope)
9 Pull Ups

WOD: "Pick Your Poison" (From the OTG archives)
400m run
400m run

Match up the exercise with a rep amount to create your own! Exercises are:
1) Air squat

2) Sit-ups
3) Push-ups
4) Pull-ups
5) Deadlifts 135/95lbs

For example:
400m Run
100 Deadlifts
80 Pull Ups
60 Push Ups
40 Sit Ups
20 Squats
400m run
Post time and exercise/order to comments.

Wednesday, February 17, 2010

Save a Horse, Ride an Abmat

"The road to Easy Street goes through the sewer."
-John Madden

400 M Row
12 Front Squats
12 Push Ups
12 Back Extension

Knee to Elbows Practice
Progress from bleachers to the pull up bar. Raise knees to waist, to chest, and finally to elbows. The top of your head might hit the wall, but that just means you are doing them correctly!

WOD: "Sit Up Central" (OTG Classic WOD)
For time:
50 Sit ups
50 Squats
50 Sit ups
50 Lunges
50 Sit ups
50 Box Jumps
50 Sit ups

Tuesday, February 16, 2010

Globo Gym Refugees

No one can make you feel inferior without your consent.

-Eleanor Roosevelt

2 Rounds of
6 Push Ups
16 Prisoner Squats (Hands behind your head)
26 Sit Ups

Strength Skill:
Weighted Lunge (Try holding matching dumbbells to your side or a barbell on your shoulders with 15/35/45/65 or more)
Do the elevator, not the escalator!

WOD: "BlackJack"
7 Rounds for Time
7 Thrusters (95/75/45/35/15/PVC)
7 Pull Ups
7 Burpees

Now that I have fled Tilton Fitness, I'm officially a Globo Gym Refugee. What a waste of money that place was!
Who's coming with me?
Crossfit and I are going to do a walking lunge off into the sunset and live happily ever after.

Thursday, February 11, 2010

What's For Dinner?

There are some heavy hitters notably left off this list. Can you leave them off your plate?

Start small. Reduce bread, dairy, and sugar in your diet ASAP.

This is for all you bachelors out there. For the rest of us, he's got the right idea, but make it work for your family.

Tuesday, February 9, 2010

It's Not You, It's Me

Warm Up:
PVC Dislocates
2 Rounds of
12 PVC Overhead Squats
12 Double Unders
12 Push Ups

Skill: Sumo Deadlift High Pull (SDHP)
3-3-3-3-3 Increase Load/Work on technique

WOD: "Tara" (Monday from Crossfit OTG)
5 Rds for time:
7 SDHP 135/95lbs or 10 SDHP 95/65lbs
20 Push Ups

Don't forget to always be setting goals. I reached one yesterday with my first muscle up. A goal could be to finish one rep of any maneuver, like the muscle up, or to increase your weight at a certain exercise.
Everyone's goal should be to sign up for the St. Pat's 5K in March. We will have registration forms at school very soon and a list of participants. There's also a 10-miler for all you die hards.

Friday, February 5, 2010

One Man Wolf Pack

Synchronized Thrusters with Mary Ellen and Sue
Row, Row, Your Machine Kelly
Sherri won the battle, but the barbell won the war

Warm Up:

2 Rounds of

7 Squats (Five second hold at the bottom)

7 Push ups

7 Back Extensions

7 Burpees

Skill: BW Bench Press

Record your max reps at bench press at your bodyweight

WOD: "Kelly"

5 Rounds For Time:

Run 400m

30 Box Jump (24"/20")

30 Wall Ball (20#/14#)

This is the 2nd time we have done "Kelly." If you time your workouts you can gauge your progress. If you don't time your workouts, maybe you should start. Enjoy the snowstorm!

Thursday, February 4, 2010

It's Go Time!

Mary Beth thrusting some big weight to the sky!
Julie nails the thruster. Perfect extension at the top!
Kelly finishes ANOTHER set!
Ali raising the roof!
Allene dancing with the 45lb bar

2 Rounds
15 sec Superman Hold
15 Sit Ups
15 Front Squats (Light Set/ Heavy Set)

Front Squats 3-3-3

WOD: "The Kill"
Teams of 2-3

10 Rds
6 Burpees
9 K2E (scale to Bleacher Knee Raises or Sit Ups)
12 Front Squats 65/45lbs

From the team of 2 or 3, one person will go through the 6,9,12 then rest, while the next person goes, and so on until it comes back to the original person that started. That is one round.

Wednesday, February 3, 2010

You and What Army?

Warm Up:
Sampson Stretch
2 Rounds of
15 Sit Ups
15 Push Ups
15 Military Press 45/15 (Push Press without knee dip )

3 Bear Crawls (the width of the gym)

WOD: "Surrender" (Monday from Crossfit OTG)
21 Thrusters 95/65
400 M Run
18 Thrusters
400 M Run
15 Thrusters
400 M Run

One person per group can switch the run to a 400 M Row. The row is what was as prescribed for the workout, but sadly we only have one. Rock, paper, scissors to see who gets the rower.

Here a nice reminder of what a great thruster looks like.

Tuesday, February 2, 2010

Come with me, If You Want to Live

3 X 10
Push Ups
Sit Ups
KB Swings

Skill: Bear Crawl
Cone to Cone

WOD: (from Crossfit Spartanburg)
3 Rounds
30 Push Ups
20 KB Swings
20m Bear Crawl (or 400 M Run)
20 KB Swings
30 Sit Ups

Monday, February 1, 2010

I'm Kind of a Big Deal

25 Squats
25 Jumping Jacks
25 Push Ups

Snatch (Light Effort for 10-Heavy for 3)

WOD: "Max-imilian" (Saturday's Workout from OTG)
3 minute stations (max Rounds) followed by one minute rest
We will stagger 2-3 people starting at each station

1. 3 Power Cleans
3 Snatch

2. 4 Burpees
4 Push Ups

3. 5 Box Jumps
5 Squats

4. Double Unders

Friday, January 29, 2010

Wrong Again

Ok........not correct yet. I need help Doug. When are you going to show me how to stop messing up your posts?


Hey....hope this is making it to your blog Doug. Great Cross Fit theme this morning for Caleb. Got great pics to share with OTG site. Hope i can figure that out next.

Smokin' Aces

400M Row
25 Back Extensions
25 Push Ups

Lift:(from Crossfit OTG)
Heavy Deadlift
No 'touch and goes'. Reset hands and back for each lift.

Max Pull Ups (Record Your Effort)
Once you come off the bar - you're finished. You may attempt more than once.

Core Cash Out:
75 AbMat Sit Ups

Thursday, January 28, 2010

Lose your Breakfast

Warm Up:
25 Double Unders
10 Jump Squats
25 OHS
10 Push Ups

"Gag-inator" (from Crossfit OTG)

30 T2B
5 Rds
5 Push Press 115/75lbs
15 Jumping Squats
30 T2B

Tuesday, January 26, 2010

Stop Looking at me Swan!!!

Warm Up:
20 Box Steps
20 Squat Jumps
20 Pull Ups
20 PVC Overhead Squat

Heavy Squat Clean
3 Light Weight then...1-1-1-1-1

The Squat Clean from Patrick Cummings on Vimeo.

"Box Jumps/Pull Ups" (Tuesday from Crossfit OTG)
5 Rds
45 sec work/15 sec rest
Box Jumps
Pull Ups

Man Overboard

No Coaches Today, but you'll do great!

25 Double unders
25 Box Jumps
25 Lunges

Rounds in 20 minutes:
5 pullups
10 pushups
15 squats

Sunday, January 24, 2010

Varsity Blues

PVC dislocates
2 Rounds of
20 Push Ups
20 Wall Balls

Heavy Bench Press (find max on last set)

WOD: "14"
14 minutes/ AMRAP
14 K2E (or scale with abmat situps)
14 Wall Balls

Knee to Elbows - Great Video

Thursday, January 21, 2010

Where has Crossfit Been All My Life?

500 M Row
30 PVC Front Squats
20 Broad Jumps
10 Pull Ups

Goblet Squat
Chest high- Weight on Heels- DB or KB held like a 
chalice right below your chin

WOD: "Fran-k"
5 Rounds of 
10 Thrusters (95/65)
10 Pull Ups

As many reps as possible in 5 mins of (pick one)
sit ups, double unders,  box jumps,  air squats,
KTE, OR back extensions

Nutrition Tips for the Week:

To Infinity... and Beyond!

Warm Up:
2 Rounds of
10 Pull Ups
15 Squats
20 Double Unders

Goblet Squat w/dumbbell or KB
Heels down-Chest High-Hands gripping weight like a chalice
Demonstration -

WOD: "Playground WOD"
As many reps as possible while partner runs 400, then switch

Goblet Squats
Push Press
Push Ups
Back Extensions
Sit Ups

ex. If partner does 43 and you do 51, your score for that exercise is 94.
Record each exercise

Push Press Demo -

Wednesday, January 20, 2010

Your Gun is Digging Into My Hip

PVC dislocates
1-5-1 Ladder
Overhead Squats
Good Mornings
Push Ups

Handstand Push Ups
7 minutes
Unbroken Ladder Up
Demonstration -

WOD: "Liz" (modified from Crossfit OTG)
For time:
2 Rds
15 Overhead Squats 115/75lbs (35/15/and PVC available)
30 Push Ups
15 Clean and Press 115/75lbs (35/15/PVC)
30 Wall Balls 20/12 lbs

Tuesday, January 19, 2010

I Like Your Style!

3 Rounds of
10 Forward Lunge (5 each)
15 Push Ups
20 Sit Ups

Handstand Push Ups
7 minutes
Unbroken Ladder Up
Demonstration -

WOD: (taken from Crossfit OTG)
"Tabata Mash"
8 Rounds - 20sec on/10sec off

Jump and Switch Lunges
Sit Ups

Count total reps for each exercise

Jump and Switch Lunges -

Friday, January 15, 2010

This workout looks killer! My double under record is 4....this might take awhile.

It's A Hard Knock Life

Warmup: "Nancy's Little Sister"
3 Rounds of
400M Run
15 OHS (45/15/PVC)

Skill: Snatch Progression
Work up to max weight after learning the motion

WOD: "Annie" Benchmark WOD for Time
Double Unders
AbMat Sit Ups

Double Unders can be broken sets.
Substitute 5X regular jump rope for double unders.

Thursday, January 14, 2010


3 Rounds of 15
Box Jumps
Push Ups

Glute Ham Sit Ups
Practice with partner support
Finish with 50 AbMat situps

WOD: "Up and Down" (scaled from CrossFit Off the Grid)
10.....1 Push Press
1......10 Pull Ups
so... the first set is 10 Press with 1 Pullup, then 9-2, then 8-3, and so on.

Wednesday, January 13, 2010

XOXOXO - Hugs and Kisses Love, Crossfit

Tic Tac Crossfit

Partner Tabata Warmup
Squat Jump High Fives (2)
Teamwork OHS (2)

Tic Tac Toe Workout
Squares consisting of
25 Pullups
25 Wall Ball
25 Box Jumps
25 KB Swings
50 Back Extensions
50 Situps
50 Pushups
50 Squats
7 The Bear

Tuesday, January 12, 2010

Behind Enemy Lines

Run 400
Tabata Squats (8 reps = 4:00)
Tabata Situps (8 reps = 4:00)

Row 500M for time (record time in journal)
Dip Practice while waiting for machine

WOD: "60"
6 Rounds of
10 Burpees
10 Ring Dips

Monday, January 11, 2010

Cruisin for a Bruisin

10 Minute Card Game Warmup
Hearts- Sit ups
Diamonds- Squats
Spades- Pull ups
Clubs- Wall Ball Shots

500M Row for time (record any PR)

The WOD: (from Crossfit OTG)
"Mini-Cindy on Roids"
10 min/AMRAP
5 Pull Ups C2B
10 Slapping Push Ups
15 Jumping Squats
(Scale as needed)

Friday, January 8, 2010

More like One in a Million

Row 750M
2 Rounds of 30 Situps, 20 Back Extensions, 10 Dips

1-1-1-1-1 Find your Max Deadlift (Record any PRs)

WOD: "Toad"
5 Rounds
5 Deadlift 245/145lbs
10 Ring Push-Ups (scale to floor or wall pushups)
15 Situps

Deadlift demo: