Horton 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry. The mainsite published a partner workout two weeks ago. In the past, athletes have expressed to me that they don’t prefer partner workouts because they worry that they won’t contribute as much as their partner in the completion of the workout. But, in most partner workouts, it is specified that each partner, working one at a time, performs whatever amount of work that they can, and then athletes trade off. The result, is that each athlete does a percentage of the workout that challenges them. If one athlete is faster or stronger than...Read more

Front Squat 7-7-7-7-7 Ali said Yes! to Rick last weekend after a climb in Eldo up Rewritten. Congrats you two!Read more

For time: 185-lb. deadlifts, 30 reps Row 30 calories 95-lb. overhead squats, 30 reps The future is officially here. And your future looks like a tough little triplet today!  Read more

Thruster 5-5-5-5-5 Many of you had the pleasure of being coached by our dear friend and former coach Tracie Holcomb. After moving to Durango she opened up a CrossFit gym in town called CrossFit Catacombs, and she’s been throwing down some terrific blog posts. Taken from CrossFit Catacombs website:  An article in the Washington Post inspired this post. The article and link to it are here: New study says 30 minutes of exercise a day is not enough. You should double or quadruple that. A study was published this week in the journal Circulation (worth noting this is not Vanity Fair or Men’s Health; actually a journal by and for cardiologists) which suggests that the American Heart Association (AHA) should revise its long-held recommendation of 30 minutes of exercise per day. On the surface, this is an interesting finding. Basically we can further reduce our cardiac risk factors by exercising more. But upon digging deeper, there is more to...Read more

Complete as many rounds as possible in 30 minutes of: 12 walking-lunge steps 15 GHD sit-ups 15 hip extensions 5 muscle-ups “What right has the federal government to propose that the American people conduct a vast nutritional experiment, with themselves as subjects, on the strength of so very little evidence that it will do them any good?” – Phil Handler, 1980, President of the National Academy of Scientists, testimony to Congress regarding the government’s consideration of a low fat diet. The picture above is a product of the low fat diet recommendations. Since 1980, the rates of childhood obesity have tripled; rates of obesity among adults have doubled. Rates of Type II Diabetes have quadrupled. In that time, we did what the government suggested – we eat 60 pounds more grain per year and 30 pounds more refined sugar per year. And still to this day, no study has ever...Read more