Adaptation to Exercise 

The front half of the parking lot is being sealed so please be prepared to park in the alley or on Mapleton and use the bike path underpass to walk over.  Thanks!

AMRAP 20 minutes of:
5 pull-ups
10 push-ups
15 squats

This is part of the Yearly Benchmark Series. Log your score!


Kim and Stephen getting it done on the ergs.

Adaptation to Exercise

The benefits of exercise are the result of the body adapting to the exercise stimulus.  Our bodies are efficiency machines.  The body wants to use the least amount of energy necessary to perform any function in life.  So when we hand it a barbell and tell it to do 50 thrusters, and it’s not used to 50 thrusters, it’s going to hurt a lot.  But, if we give it the time to recover and adapt it will be better able to perform the 50 thrusters the next time.

Your body adapts to stressors in a variety of ways that depend on the characteristics of the stressor.  Performing 100 thrusters with a 45# bar will not elicit the same adaptations as doing the same movement for a 3RM.  Once the body adapts the same stressor will produce an even smaller adaptation.  This continues until at some point the same stressor will not elicit any further adaptation or in this case fitness.  In order to continue getting fitter we must continue doing different movements and different loads.

In CrossFit we use constantly varied functional movements at high intensities.  With the use of constantly varied movements we eliminate a lot of the adaptation plateau because our exercise selection is so vast.  When we combine that with functional movements we now have a pool of movements to choose from that seems nearly impossible to ever reach a complete adaptation to any one of them.  We can change loads, reps, ranges of motion and all of that is just for one movement.  Throw in a few more exercises and every WOD is almost guaranteed to create a new adaptation in even the elitist of athletes.

But even the best of plans can go wrong if they aren’t executed properly.  Remember that we said earlier, “if we give it the time to recover and adapt it will be better able to perform.”  If you don’t give your body adequate nutrition and sleep it won’t matter what you’re doing in the gym.  One of two things usually happens to an athlete that doesn’t give rest a priority.  The athlete will either overwork themselves and actually see a decline in performance because their body is still trying to recover from the previous stressor while they are already giving it another dose of a new one or even the same one.  As this happens over and over again their body simply can’t keep up and in a way it shuts down.   The other common reaction is when the athlete goes through continuous ups and downs in performances as their body goes in and out of good and bad food and sleep patterns.

The key to proper rest is listening to your body and learning from it over time.  Listening and understanding what your body is telling you is a must and it’s harder than it sounds to actually do.  Feeling tired because it’s 5:15am in the morning is not overtraining.  Feeling lethargic, even borderline sick could be signs of overtraining.  You have to listen to what your body is telling you and make the best decision based on the information.  Sometimes you’ll get it right and sometimes you won’t, but each time is a time to learn.

Do you know how to tell if you’re overtraining?  What do you do to combat it?  Do you notice swings in your performances correlate with other factors in your life (sleep, nutrition, etc.)?  Tell us your experiences.

Sunday Funday 

Today’s class will meet at the Centennial Middle School track.

1min ON, 1min OFF:
2 burpee broad jumps
run remainder of 100yds

add 2 burpee broad jumps each round until you can no longer finish the sprint within the 1 minute cutoff or you reach 100yds of burpee broad jumps.


Amy works on her accuracy during a game of Paleo Pong at last weeks Cool Cruel Summer Series.

Sunday Funday

What’s the point of all this fitness if you don’t get out and use it from time to time?  Part of the CrossFit fitness model is to regularly learn and play new sports. 

What are you doing today to use your fitness? 

The Games Are Coming 

Today and tomorrow’s classes will meet at Centennial Middle School.

4 rounds:
30 air squats
20 pushups
run 400m

The Games are Coming

The CrossFit Games begin July 21st!  Are you going?  Who are you cheering for (besides Camille, duh)?  What are your predictions?  Post to comments.

Also, don’t forget today and tomorrow’s WOD will be at the Centennial Middle School track.  Please sign-up on MBO.

Centennial Middle School
2205 Norwood Ave
Boulder, CO

Kettlebell Snatch 

Come join us at 10:30am on the west patio at Whole Foods for the Primal Kitchen launch party!

5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes

Kettlebell Snatch

Today we get to practice a movement that doesn’t come up very often.  And this is a hero WOD dedicated to one of our own from Colorado, so get in here!

From CrossFit HQ:

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

Cool Cruel Summer June – Jackie 

Pre-Order your Yellowbelly food for tonight by 12pm today! ORDER.

For time:
50 one-legged squats, alternating
25 dips
40 one-legged squats, alternating
20 dips
30 one-legged squats, alternating
15 dips
20 one-legged squats, alternating
10 dips
10 one-legged squats, alternating
5 dips


Have you been fortunate enough to ride the airdyne? How was it?

Cool Cruel Summer June – Jackie

Tonight’s the night!  It’s the third thursday and it’s summer time.  Jackie is on the whiteboard and Yellowbelly is on the menu.  Paleo Pong will be making a return this year.  Ali and I are undefeated, just saying.  Bring a drink to share if you want something else.  Grab a friend or family member and come hangout and cheer on your fellow athletes.

If you are participating you will sign-up for a heat upon arrival at the gym.  The first heat will begin at 4:15pm and heats will begin every 15minutes.  The last heat will begin at 6:15pm .  

Ali will be the Warmup Coach.  She will have a recommended warmup for you but you will warmup yourself.  Scaling options will be offered as usual.  Plan for 15 minutes of warmup and be ready to workout at the time that your heat begins.  Kickass and then stick around for drink, conversation, and gluten-free fried chicken!

CCS June
1000m row
50 thrusters (45 for men and women)
30 pullups

Whole Foods Primal Kitchen launch party with Mark Sisson and CrossFit Roots 

Pre-Order your Yellowbelly food for this Thursday’s Cool Cruel Summer HERE.

Deadlift 3-3-3-3-3 This is part of the Yearly Benchmark Series. Log your score!

How did you do with the bench presses last week?

Whole Foods Primal Kitchen launch party with Mark Sisson and CrossFit Roots

Don’t forget that Whole Foods will be hosting the Primal Kitchen launch party this Friday.  Mark Sisson of Mark’s Daily Apple will be debuting his new line of Paleo mayonnaise while yours truly will be hosting a free intro to CrossFit workout on the west patio at 10:30am.  All ages and skill levels are welcome. The 9:30am class and Open Shop will be ending at 10:15 on Friday, June 19th so you all have time to come over.  Come join us in the WOD, bring your copy of Primal Blueprint to get signed by Mark, and enjoy some of the Paleo foods that Whole Foods has to offer throughout the store! You can find more info on the event HERE.

Beliefs dictate experience 

Pre-Order your Yellowbelly food for this Thursday’s Cool Cruel Summer HERE.

For time:
50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups


Hips and chest leave the ground at the same time in a good pushup.

Beliefs dictate experience

This is not a new concept.  Most of us have probably woken up one day and thought “today is not going to be a good day”, and what happened?  We had a terrible day!  But was the day really terrible or were we just focused on everything bad that happened?

Here’s another example.  You’re driving down the road and you see a big pothole and immediately you’re thinking to yourself, “pothole. bad. don’t hit the pothole, don’t hit the pothole!”, and what happens next?  You nail it as if you were aiming for it from the start.

Our beliefs guide our consciousness in our experience.  They lay the foundation of what our experience is believed to be and then our consciousness searches out the examples in our daily lives necessary to fit the story our beliefs have created.  So, in theory, if we change our beliefs we could change our reality.  What on earth does this have to do with CrossFit?!  I’m getting there.

When we approach a WOD that has pullups, for example, and immediately think “well I can’t do pullups” our beliefs have given the directions to our consciousness to support this belief, and that’s what it will do.  We jump up to the bar because the Coach has said try even if you normally use bands but we’ve already determined what the outcome will be and lo and behold our reality supports it, and nope no pullups.

What if, instead, we had the belief that “I haven’t done one of these before, but heck, I have two functioning arms I know I can do this”.  I’m not crazy, I’m not suggesting that the belief alone is going to magically make this happen but now you’ve laid the mental groundwork that this is something that is within my capacity.  If I approach pullups this way every time I begin strengthening those beliefs and they begin redirecting my consciousness to find the reality that supports this.  And who knows, maybe that drives me to start hanging around an additional 5 minutes after class to work on pullups.  Weeks maybe months go by but then one day, it happens!

Believing you can’t do something sets you up to continue that same pattern.  And because you haven’t done something yet does not mean that you can’t, it simply means that you haven’t yet.  Don’t confuse desire with belief.  Of course you want to be able to do pullups but wanting them and believing you can attain them are two completely different things.  Think about everything that you thought you couldn’t do when you started CrossFit but now you can.  You’re not a different person now, yet you can do these things.  Sure, physically you may be different but the capacity or potential was there all along, and it’s still there now with things that you’ve yet to accomplish, but your beliefs could be holding you back.

Now some of you may be saying okay Shane this all sounds like some hippy spiritual self-help bs.  Maybe it is, but if you’re continuing to struggle with the same old things(not just pullups) and your beliefs have been the same all along, why not try a different approach?  And in the beginning, maybe it does mean saying things and convincing yourself of things you don’t necessarily believe, but if you continue to say them and think them I bet your reality slowly begins to reflect them.  And soon you won’t be able to deny that they are in fact true.

Your 2015 Cool Cruel Summer Lineup 

Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots, 20-lb. ball


Trevor catching deep for heavy cleans.

Your 2015 Cool Cruel Summer Lineup

It’s that time of year again!  Suns out, guns out!  Skies out, thighs out!  However you call it, it’s that time of year where we celebrate CrossFit and Summer.  The Cool Cruel Summer Series begins this Thursday and as promised we are telling you the WOD’s in advance.  See the schedule below.

Classes during Thursday morning and afternoon will run as usual and be doing a different WOD.  If you plan to participate in the Cool Cruel Summer please sign-up on MBO.  You will sign-up for your heat when you arrive.  Heats will run 4-6:30pm.

Missed info on the Cool Cruel Summer?  GO HERE.  Still have questions?  Contact

Yellowbelly will be providing pre-order food for this first week.  We will have a link in the blog by Tuesday.  Please go there to pre-order your food.  If you have any food related questions contact

2015 Cool Cruel Summer Schedule:

June 18th
1000m row
50 thrusters (45/35)
30 pull-ups

July 16th
5 rounds:
5 power cleans (135/95)
10 front squats (13/595)
5 jerks (135/95)
20 pullups

rest 90s

August 20th
CrossFit Total

September 17th
5 pullups
10 pushups
15 squats
run 200m
21 kb swings
12 pullups
run 400m
75 wallball
400m run
12 pullups
21 kb swings
200m run
15 squats
10 pushups
5 pullups

CrossFit’s Next Generation 

The parking lot is getting sealed tomorrow. Parking should be fine, but if there are any issues, please park across 30th on Mapleton and use the underpass to walk on over. Thank you!

Overhead Squat 10-5-3-1-1-1-3-5-10

CrossFit’s Next Generation

2015 is the first year that a teen division has been added to competition.  Checkout some of the next generation athlete’s that will be competing this year in the CrossFit Games!  

Sit, Stand or Walk? 

In teams of two, with one partner working at a time, complete:
For time:
100 squats
100 sit-ups
100 push-ups
100 pull-ups
100 push-ups
100 sit-ups
100 squats


Tracy can tell you that lateral plank walks are no joke.

Sit, Stand or Walk?

A new study raises concerns about the productivity level of workers who use treadmill desks.  Studies have already shown an increase in health benefits but until now no one has studied the effects on productivity.

The study concluded that people who walked at their desk “performed worse on almost all aspects of thinking including the ability to concentrate and remember, compared with those who had been seated.  And they were much worse at typing, being substantially slower and more error prone than the sitting group.”  The walking group also performed worse at a series of cognitive tests designed to measure memory and the ability to concentrate.

The author of the study admits that the tests were very limited and still believes that the health benefits grossly outweigh the decreases in performance.

What are your thoughts?  Do you work at a desk?  Sitting, standing, walking?  Post to comments.