Friday September 6, 2013

Posted by on Sep 5, 2013 in Blog |

Push Press at 70% of max, sets across (or find a decent heavy 5, sets across)

4 Rounds:
200m with a plate
12 Push Press (83/105)
25 V-ups (sub sit-ups, etc)

Finisher:  Mobility on the board, or work on something you know you need to. 3-5 minutes.

Our Paleo with a Purpose team is growing!  Time’s a tickin’, and there’s no sense in trying to figure out your own nutritional “brick walls” all on your own.

That’s no fun.  And so easy to bail on yourself.  Why go there?  And hey, do you have some friends that need a kick in the pants too?  Bring ‘em.

Origin Meals taste testing at the Food as Fuel Seminar along with some special guests and lots of info!

Register for the seminar HERE.

Full blown Challenge HERE.

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Thursday September 5, 2013

Posted by on Sep 4, 2013 in Blog |

Not Timed:

3 x Push-ups to failure

Glute Ham Developers (or variations)

Strict Toes to Bar with a medicine ball between your feet (4lb or 6lb and so forth)

For Time:
Row 1000m
100 Overhead Swings (20/24kg)
100 Double Unders

So….I ended up at a vegan website b/c I looked up cauliflower hummus.  Gasp!

But I found a really yummy recipe: Roasted Cauliflower Hummus.  If I find time to actually make something out of my usual grub this week, I’m going to prep it a bit differently (food processor, roast the cauliflower “rice”, then mash with ingredients).  That sounds WAY easier to me.

Roasted Cauliflower Hummus

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Wednesday September 3, 2013

Posted by on Sep 3, 2013 in Blog |

Back Squat – Heavy 1 sets across (NOT A MAX)

EMOM:  16 minutes
5 Challenging Back Squats (not climbing, stick with the same unless you need to adjust)
5 High Box Jumps
Alternate each movement.  With the remaining time you have left after each movement, hold a plank until the top of the next minute.

Did you know we updated our Training Resources page with mobility drills based on each joint and the lift that you are trying to improve on?

Overhead Squatting anyone?  (hint).

Casey has great “take-off” position.  Mike is showing a solid “pocket position”….and George is procrastinating Tuesday night’s barbell quarter mile walk.   :)

Barbell Carry

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Tuesday September 3, 2013

Posted by on Sep 2, 2013 in Blog |

1-1-1-1-1-1-1 @ 90%

For time:
Carry the equivalent of your body weight on a barbell 400m.
Then, 20 Power Cleans with it inside.

Finisher:  40 straight arm plate twists

I see several of you are going to be steppin’ up your game!  Registrations are coming in for the 6 week Paleo with a Purpose Challenge….and there’s going to be some old stagnant “PR carnage” by the end of it!

Not sure if you’ve got it in you?  Best come get informed at our Food as Fuel Seminar on the 21st.  We’ve got a special “guest”….AND a food tasting from Origin Meals!

Early bird registration ENDS on Friday, September 20th.  CrossFitters don’t procrastinate though.

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Monday September 2, 2013

Posted by on Sep 1, 2013 in Blog |


4 x Partner Resistance Sprints

9 Rounds:
5 Thrusters (83/105lb)
5 Strict Chin-ups
5 Burpees

Finisher:  100 Hollow Rocks

Bod Pod:  Be sure to put your name in a time slot this week for all you Paleo for a Purpose Challengers!

Granite Games spectator tix sold HERE. 

Remember, the gym will be closed that weekend (October 4-6th) probably from Friday afternoon through Sunday.  We will all be there, will you????

Father and son bonding time.  Peter and AJ!



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Friday August 30, 2013

Posted by on Aug 29, 2013 in Blog |

Front Squat
2-2-2-2-2-2 at 85-90% (or heavy sets across)

For Time:

Run 400m
20 DB Clean to Thrust, from high hang (30/40lb)
Run 400m
40 Renegade Rows (same DB)
Run 400m
60 Walking Lunges (same DB)

We have an awesome bunch of Athlete Labbers making their way to the Granite Games this October!

George W., Erin R., Jesse V., Tom C., Eric H., Coach Angela and Coach Beth

We need to show them your support!  Limited Edition T-shirts or burnout tanks available for pre-order until Friday the 30th, through the evening class at 5pm.  Whether spectating or competing, it doesn’t matter.  Wear it!

Pre-order at the front desk, price TBD, but it will probably be around $15, give or take a few bucks. 

ADDITIONALLY, with help from the Granite Games awesome sponsors; now through October 3, the affiliate who can spark the most spectator ticket sales will receive the following:

  • 1-Rogue Bar
  • 1-Rogue Bella Bar
  • 420 lbs Custom Granite Games Competition plates; (4)Each 25-35-45LB Plates
  • 1-35lbs DemonBell
  • 1-54lbs DemonBell
  • 1-72lbs DemonBell
  • 1-C2 Granite Games Rower
  • 1- Granite Games Box 20-24-30


Whhaaaat??!!  When you buy your ticket, the registration page will ask you which affiliate you are from.  Can we do it???

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Thursday August 29, 2013

Posted by on Aug 28, 2013 in Blog |

Overhead Squat – Climb to a 1 Rep

10 Rounds: Not timed, climbing
3 Snatch Deadlifts
3 Power Snatch (from JUST below knee)
3 Overhead Squat

Finisher: 25 barbell roll-outs with your bar

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Wednesday August 28, 2013

Posted by on Aug 27, 2013 in Blog |

Split Jerk – Work up to no more than 70% of your max.  Speed under the bar and landing focus.

EMOM:  15 minutes
Max Pistols
Max Double Unders (Speed Jumps / Singles)

Alternate through each.  Score is your best pistol attempt + best double under attempt.

Beginner/Intermediate: Ring Inversions (or try them)
Advanced: 10 Bar Pull-overs or 10 Ring Inversions (no spotter)

Syed and barbell balance.  He’s new, so be sure to introduce yourself!


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Tuesday August 27, 2013

Posted by on Aug 26, 2013 in Blog |

Weighted Chin-ups

GHD Sit-ups

Heavy Swings

 3 Rounds:
500m Row
20 Ring Dips
30 Wall Balls

Registrations are already coming in for our Paleo with a Purpose Challenge!  You’re not messin’ around!

Some of you Labbers are hungry for paleo….and hungry for CHANGE.

September is prep time.  October is GO time.

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Chad.  Monkey bar traversing.  And Zen.  ;)



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Monday August 26, 2013

Posted by on Aug 25, 2013 in Blog |

Back Squat – 3 Rep Max

8 minutes: 2-4-6-8-10-12…..Climbing Ladder
Power Clean (93/135)
Back Squat

Finisher:  4 passes on the monkey bars without dropping to the ground.

Check your email on Monday for information on our up-coming Paleo with a Purpose Challenge!

Fall and Winter Updates coming this week, as well.  Check the updated scheduler for Labor Day weekend hours too.

Thank you to everyone who came out on Saturday for the morning WOD and Sassy Spoon!  A great crowd of over 30 peeps, and some big appetites!




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