Take 20 minutes to find a 2RM deadlift. You may not drop and reset for the 2nd rep – it must be touch-and-go for both to count. For the metcon, deload to 65% of your new 2RM and do the couplet of deadlifts and burpees. Unlike “Murph” yesterday, don’t pace this one – go all out from the start! Thank you to everyone who came out to do “Murph” (or cheer for those who were doing the workout) and a huge thank you to Cindy and Jeff for hosting a great shin-dig at their house for Memorial Day! Strength 2 RM Deadlift Conditioning 5 rounds for time: 5 deadlifts, 65% of 2 RM 10 burpeesRead more

“Murph” run 1 mile 100 pull-ups 200 push-ups 300 air squats run 1 mile wear a 20# vest if you have oneRead more

Take 15-20 minutes to find a max OHS from the rack. The metcon is a descending couplet, but after each “round” you will do a rope climb. So start with 12 power cleans and 12 burpee box jumps, then 1 rope climb. You will finish with 3 power cleans, 3 burpee box jumps, and 1 rope climb. Strength 1RM OHS Conditioning For time: 12-9-6-3 power cleans, 135/95# burpee box jumps, 24/20″ after each round, 1 rope climbRead more

For bench press, this is meant to just get a quick three sets of 5 bench press in. The weight should be the same across all 3 sets. For the partner workout, one person will row 500m while the other works on the AMRAP – when the rower gets off, they pick up wherever their teammate left off in the AMRAP. Your score will be total rounds and reps as a team in 15 minutes. (Rower does not count in reps) Strength Bench press 3 x 5 Conditioning In teams of 2: AMRAP in 15 minutes: 10 toes-to-bar 20 KB swings, 53/35# 30 double unders 40 walking lunges while rotating 500m rowRead more

Huge congratulations to Paul Buchanan, for winning the Spring Nutrition Challenge.  Paul, aka, Paleo Paul, aka Prospect Paul, dove right in and absolutely destroyed the challenge, losing 14 pounds and 3% body fat in 30 days.  Paul remained on SFH supplements but was otherwise strict throughout the 30 days.  Paul had some slip ups, but was always quick to jump back on the wagon, he also kept up with CrossFit 4-5 days per week.  The bottom line, and what was evident from Paul’s journal entries was that Paul was all in.  He didn’t ask me if it was ok to eat whole grain, 17 grain, super grain or any kind of grain he just cut out the stuff 100%.  He ELIMINATED the foods that destroy your gut and spike your insulin causing you to store body fat.  How many calories did he eat?  WHO CARES, because he was eating the...Read more