“Isabel”For time:Snatch 135 pounds, 30 repsUse 95 pounds, 65 pounds or broomstick as needed.     The Whiteboard. The whiteboard is a unique and powerful component of Crossfit.  It represents vastly different things to each and every athlete. I believe it can and should serve as a powerful motivator. It was designed to accomplish this end. It makes us own up to our performance, strengths, weaknesses, good days, and bad days.  Nothing feels better than putting up a great time or load or score; but few things match the disappointment of not measuring up to your own expectations and putting it up for the world to see. For all of these reasons and more, the whiteboard makes many of us anxious and uncomfortable. While an obvious reaction is to compare or benchmark your performance with other athletes; I prefer to look at it as a means to measure progress towards...Read more

7 min AMRAP:20 deadlifts (95/65)20 hang power cleans (95/65)20 front squats (95/65)20 push press (95/65) Sunday Sunrise. If you aren’t a regular 5:30 or 6:30 AMer, this is what you are missing. The recent snow and  the angle of the sun right now have made for amazing sunrises most every morning. The new schedule added extra early morning classes so come check out the early crew…and don’t miss the sunrise.Read more

20 double-unders8 muscle-ups40 double-unders6 muscle-ups60 double-unders4 muscle-ups80 double-unders2 muscle-ups100 double-unders   Magic Fairy Dust. We all have movements that we struggle with: snatches, pullups, overhead squats, running, ring dips, handstand pushups. The list is endless. We all have our goats and often they are our least favorite thing to work on. Why? Because we like to do things at which we feel confident and accomplished. It is way more fun than practicing the things we suck at. The problem with that is that there really is NO MAGIC FAIRY DUST. Your goats aren’t going to turn into strengths without focused attention. Nobody wishes that was true more than me, but it just isn’t. Open shop is a great opportunity to work on your goats. And if your goats are made worse by poor mobility or flexibility, why not stay awhile and address your mobility issues while you are here.  Read more

3 rounds:15 DB squat snatch, right arm (35/25)15 GHD situps15 DB squat snatch, left arm (35/25)15 toes to bar   Miss Manners…Part 3. Dear Miss Manners, First, thank you for all your help thus far in navigating the ins and outs of the gym. I have one other question that I’d love your help with. I’ve noticed that a lot of athletes in the gym like to use chalk on their hands when they do pullups, use barbells, or want to leave a handprint on each other’s shorts. I’ve also noticed that some of the more serious athletes (or at least those with serious faces) like to take chalk and have it next to them during the workout while others take the opportunity to stop in the middle of workouts and walk to the chalk bucket 3 or 4 or 12 times during a workout. Which is the right way...Read more

“Fight Gone Bad!” Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Row (Calories) Check It at the Door… Hey Roots! Big Ups to all of you that came in and threw down on heavy deadlifts on Wednesday. Skipping heavy lifting days because you like to “go long” or love the met-con is a just as lame as skipping run days because you don’t like to breathe hard. If you want to get better and be a well-rounded athlete, you don’t get to only do the things you love or are good at. But you know that… What struck me in Wednesday’s workout was the willingness of many of you to check your ego at the door. Heavy lift day has a different energy around it and often we can get caught up in that. While that’s good...Read more