For time:30 GHD sit-ups155 pound Squat clean, 15 reps24 GHD sit-ups155 pound Squat clean, 12 reps18 GHD sit-ups155 pound Squat clean, 9 reps12 GHD sit-ups155 pound Squat clean, 6 reps6 GHD sit-ups155 pound Squat clean, 3 reps “Voluntarily in the Past Two Weeks” We have five GHDs at the shop for a reason – the apparatus is the number one accessory piece that we want you to incorporate into your training outside of your hour CrossFit class. The GHD develops midline stability as well as awareness of movement.  The exercises most commonly done on the GHD are the hip extension, the hip and back extension, and the GHD sit-up. We want you, our athletes, making use of this apparatus in the 3-4 minutes before or after class.  As a starting point, athletes should be able to perform 25 hip extensions, 25 back extensions, and 25 GHD situ-ups in a row....Read more

We examine a zone block of lettuce vs. rice.Read more

Link on cortisol and what it does. Link to the CrossFit Games Update show with Pat Sherwood, Sean Woodland, and Nicole Christensen.Read more

For time:Row 1000 meters20 GHD sit-upsRow 750 meters40 Toes to barRow 500 meters60 Sit-upsand5 kipping HSPUs EMOTM for 5 minutes  Read more

Five rounds for time of:205 pound Power clean, 3 reps10 Burpee pull-ups 3-2-1-Paleo/Zone! Today is the first day of the 2013 Spring Zone Challenge.  Over the past two weeks athletes have prepped for this challenge and learned the ins and outs of the Zone weighed and measured approach to kick them off in a great direction. I remember the first time I did a Zone challenge.  Back in 2007 I learned about the Zone through CrossFit and wanted nothing more than to better my performance.  Eric sent me the CrossFit Journal article that gave individuals all the basic info needed to get started and pointed me to the Nicole Carroll article titled Off the Crack (this is one of the most notable CrossFit Journal articles and all CrossFitters should read it!).  For three weeks, I lived perfectly in the Zone (someone had told me to do it for 3 weeks, you...Read more