Monthly Archives: January 2010

The Many Phases of CrossFitting

I have gone through many phases as CrossFitter.  Here are few….. Scared Sh*tless stage.  How many pull-ups in EVA after how many 70# KB swings? OMG, this is the most awesome workout ever stage.  “I wish I would have found CrossFit when I was 4 years old!!!”  Competition is KING stage.  “I beat you by […]

It’s Freezing Outside

Partner WOD -  Relay Style 7 Rounds Each: 12 Pull-Ups 12 KB Swings 12 Box Jumps Buy in: 7 Tuck Jumps Post results to comments. January 2010 Photos courtesy of the Gatekeeper Sean Straley on ring dips.

“The Squat Off”

Start a clock.  You have 7 minutes to perform 10 Front Squats and 10 Back Squats.  Lift as much weight as possible and add total lbs.! Warm Down:  30 HSPUs for time Post results to comments. OUR MOTTO:  NO MAN LEFT BEHIND!  Last week Bravo, Billdozer, Jason D, Toddzilla, Jared and Andrew Jackson were close […]

“the Beginning”, aka “Renegade”, courtesy of M.Twight

For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Reps of Renegade Man-Makers (25) KTEs Post results to comments. 10 Ways to Be a Better CrossFitter from  CrossFit South Bay (CA) – courtesy of 3, 2, 1….GO!  To the left and to […]

“Steel Curtain”

3 Rounds For Time: 7 Clean and Jerk (155)(115) 14 Box Jumps (24) 21 Pull-Ups 14 Dead Lifts (155)(115) 7 Burpees Post results to comments.   Tess is shown performing a 25lb plate overhead walking lunge.  Very good form!  Keep up the good work Tess!

“Open Source”

AMRAP in 20 minutes of: 10 GHD Sit-Ups (Sub:  15 Weighted Sit-Ups, 45#) 10 DB Thrusters (35) 200m Run Post results to comments. Happy Birthday Kristina, aka She-Ra!  The photo above was taken on Kristina's "Going Away Happy Hour Party" at Lopez Restaurant.  Kristina (top far left) is on loan to Pikes Peak CrossFit as […]

“Trash Day”

21 – 15 – 9 Reps For Time: Pull-Ups Push-Ups OHS (95) Warm Down:  3 Rounds of Sled Drag Post results to comments.


Happy Birthday Tristan!  She started crossfitting in 2008.  Also, Tristan has incorporated the paleo/zone method into her regimen and has seen awesome results.  You are one strong chick, Tris!  Keep up the hard work!  Enjoy your birthday weekend!

“The Heretic’s Deck”

Partner WOD Turn a card every 30 seconds perform the number of reps and exercise indicated by card and the list below:   Aces are 11; Jokers are 10 of each exercise.   Spades  – "The Heretic"  (35#) Dumbbell Biceps Curl to Overhead press while holding two dumbbells (alternate arms) Clubs -  Dual DB Front […]

“Single Point of Failure”

For Time:   1 -  2 – 3 – 4 – 5 – 6 – 7 – 9 – 10 – 11 – 12  Reps of: Jumping Goblet Squats (53) Ring Dips Steps Overhead Walking Lunges (45) Pull-Ups Sit-Ups Post results to comments. If you've been with us for a while, you have seen this […]