WOD:  Max Rounds in 20 Minutes of: 6 pull-ups 8 push-ups 10 BW squats 12 lunge steps 200 meter run  Thanks CF Denver for the WOD!Read more

You are selling yourself short if you don’t track your progress.  Without writing down your workout times and weights, max reps, and skills developed you have no way to gauge your improvement or identify weaknesses and accomplishments. Most importantly, you are not holding yourself accountable for your performance. The data can also be used as a pick me up.  Maybe you have a bad workout and leave the garage feeling disappointed.  A quick look at your log and you see that in the grand scheme it was just one bad day, you PR’ed your CF Total the week before, and three days before you did Helen :28 seconds faster than three months ago.  Without that information your imagination can run wild with negative thoughts about your training and it can derail you.  Stay on track and positive by logging your workouts! In the garage, we give you the opportunity to do...Read more

Big Ups to Emily who dialed in the kipping pull-up at yesterday’s workout! WOD: Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set Scale as necessary! Suggested scale: 1 body weight strict pull-up 2 strict pull-ups with 1 band 3 kipping pull-ups with 1-3 bands  Molly has great full range of motion push-ups. Chest to the ground every time!Read more

Endurance WOD: 10×50 meters all out on 4x rest WOD:  Front squat 3-3-3-3-3 reps First 20 minutes: squat technique work Warm-down: Handstand workRead more

First off, thanks to Tosh for coming out and coaching our group yesterday morning.  In the process of getting set-up I forgot to give him a proper introduction, which I realized when a few of you later asked me, “who was that guy that coached us?” Brian Chontosh (Tosh) is a badass CrossFitter and technique driven coach (as two of you pointed out) who works with CrossFit in a variety of ways.  While we didn’t get to see him workout, he has a pretty fun video on the games website if you want to check it out.  On to Whole Foods…  Last week at Whole Foods an unhealthily small woman in workout clothes heaved her basket onto the conveyor belt.  Glancing inside it, I surveyed her food: 2 bottles of Mix1 3 bananas 4 yogurts, fruit flavored, fat free grapes 3 bars bread potato chips a boxed slice of Whole Foods...Read more