Posted by on Oct 12, 2010 in Blog |

Wednesday October 13, 2010

Front Squat 5-5-5-3

150 Walking Lunges

For every time you have to stop more than a 2 second count, perform 1 round of:
6/6 KB Cleans (20/24kg)
Score is total time plus # of rounds performed for lowest score.

30 Day Challenge, Day #17! Join the discussion on our Facebook page!

Open Faced Grilled Portabella: Drizzled olive oil on both sides (sort of rubbed the olive oil in), sprinkled with sea salt and Bragg’s 24 Seasoning. Threw on the grill bottom-side up. Flip once and let grill for a bit. Let the shrooms get soft and shrink up. They are juicy and delicious! Pair with some protein and some salad.

read more

Posted by on Oct 11, 2010 in Blog |

Tuesday October 12, 2010

Jerk 2-2-2-2-1 (90% of max)

2 Rounds:
Run 800m
20 Chest to bar pull-ups
15/15 Dumbbell power snatches

Day #16 of our 30 Day Challenge: Wild Run Salmon, owned by Matt Oxford will be starting to do drop-offs of wild-caught salmon.  He travels to Alaska for 6 months and brings back about 20,000 pounds of sustainably fished salmon for our enjoyment!

I will tell you this, you’ve never tasted salmon like this before.  It is the reddest, most omega-3 dense fish I’ve ever tasted.  Paul and I had the honor of eating a whole fillet last night for dinner and we were blown away by the quality and taste.  More details to come!


read more

Posted by on Oct 10, 2010 in Blog |

Monday October 11, 2010

Overhead Squat 5-5-5-3
Go lighter, work on solid form/flexibility.

Ring Dips

I want to thank everyone for participating in another successful Open House this past Saturday!  I really appreciate the community support and it has been so great to meet so many people!  I hope everyone had fun and I’m looking forward to getting a new group of folks on board and starting up our incredible CrossFit Kids Program!  Thanks to Beth, Jeannie, Jenna, Ryan, Dave and my mom for all your help!

If you haven’t become a fan yet, what are you waiting for?  Check out the Open House photos and discussion on our Facebook page!

We are OFFICIALLY half way through the 30 Day Challenge!  Our prize kitty is at $560 which will get split between 2 people!  That’s enough to buy us all a round!  I’m sure some of you are dying to have a beer or a glass of wine.  ;)



read more

Posted by on Oct 7, 2010 in Blog |

Friday October 8, 2010

Turkish Get-ups 1-1-1-1 (Each side)
Good Mornings 8-8-8-8

3 x 500m row for best time

Practice your handstands x 3: Try to hover against the wall, or I will spot you on a free handstand. Can you start walking on your hands?

30 Day Paleo Challenge, Day #11: How is everyone doing? Are you getting involved on our Facebook page?   It helps you feel like you’re NOT alone!  I feel a deep deep void by not buying dark chocolate every time I’m at Fresh and Natural.

The dark chocolate business is taking a serious hit this month.  :)


1.  FRAN Challenge is scheduled for Saturday, November 20th.  There will be two classes that morning at 9am and 10am.  There will be a prescribed and a scaled category.  If you are scaling, you are responsible for picking the weight that you want to use and the appropriate pull-up version.

More details to come regarding:  Registration, class time sign-up, collecting $20 for cash prizes, filling out your information on what you want to compete with, etc.

FRAN:  21-15-9 of Thrusters and Pull-ups

Kitty will be split for “Best Times” and “Most Improved”.

We will be doing FRAN again in February, 3 months out to compete against your original time and effort!

2.  OPEN HOUSE this Saturday from 11-2!  Bring your friends and kids ages 7-12!

3.  CrossFit Kids starts the week of October 18th!  Right now, we will have classes for 7-12 year olds on Tuesday and Thursday nights.  Click here for more details.

Coach Beth has TONS in store for the kiddies and she is dedicated to providing a safe and encouraging environment.  CrossFit Kids aims to guide kids toward a life of healthy exercise habits and food choices!  Get them started this month!

4.  Adult Gymnastics starts in November!  If you are a client of The Athlete Lab, you get a special rate from Midwest Gymnastics.  This is a FABULOUS way to expand your overall fitness, plus flipping around on a trampoline harness is AWESOME!

Class times are Wednesday nights from 7-8pm and Saturday mornings from 11-12:00pm.  You can choose to take it one or two times per week.

FREE TRIAL CLASS the last week of October!! There are some prerequisites to this:  be able to do 20 toe push-ups, hold body weight in a wall handstand for about 30 seconds and be able to do forward rolls and stand up out of them.

I will be updating the website with all information this next week.  If you have questions, just ask at the gym.

5.  Kettlebell Clean Up Workshop with Fawn is scheduled for Saturday, November 13 from 11am to 12:30.  Are you frustrated with your form and technique, not sure what “hip drive” means?  Mastering the moves allows for the maximization of your power!

Fawn will take you through individual and partner drills, give you helpful critiques and teach you the snatch properly, which we will start incorporating into classes.  $20 per person.  Max:  15 people.  Sign up will be at the gym starting next week!

Fawn is also offering her classes for only $10 drop in for monthly paying clients!  Take advantage if you miss your regular workout or want to give it a whirl!  See her posting on the bulletin board in the gym for hours.

Donna is not from Bulgaria….but she crushes Bulgarian split squats!


read more

Posted by on Oct 6, 2010 in Blog |

Thursday October 7, 2010

Back Squat 1-1-1-1-1

Ascending Ladder:  Build off each exercise by going back to the beginning and adding the next one in line.

2 Cleans (sub 3 dumbbell cleans)
7 Push-ups with feet eleveated (advanced use rings)
5 Toes to bar
10 Wall balls
Run 200m
10 Pull-overs
10 Pistols
40 V-ups

read more

Posted by on Oct 5, 2010 in Blog |

Wednesday October 6, 2010

Deadlift 3-3-3-3-3

Compare to July 23rd

30 Swings
1 Weighted Bear Crawl
8/8 Bulgarian splits




Day #9 of the 30 Day Challenge:

I see some people losing inches!  We have pounds lost already ranging between 5 to 8!  Great posts on our Facebook page!  Keep up the great work!

Open House this Saturday from 11-2pm! Click here for details!

Got the munchies?  Seeing as I am ruled by chocolate, I forget about the poor souls who have given up their vices such as:  crackers, chips, pretzels and Fritos (God forbid).

Sue reminded me tonight that she “misses the crunchy stuff.”

Well, here’s a kale chips recipe that I seriously hear good things about.  Several of my friends have tried making these, and they are actually really good.  I suspect that a bit of guacamole with them will do the trick….well, it will at least “fake” you into thinking your eating your regular chips-n-dip.

Click on the image.  Scroll to find Crispy Kale Chips with Sea Salt.


read more

Posted by on Oct 4, 2010 in Blog |

Tuesday October 5, 2010

6 x 100m sprints
6 x max distance broad jumps

For up to 8 minutes:  Every minute on the minute, do 1 rope climb.  With the remaining time you have left each minute, perform max double unders.  Score is number of double unders you complete.

Don’t forget about our Open House this Saturday from 11-1pm!  Adult and kids workouts ON THE HOUR, plus prize drawings for new people!

RSVP the time you’d like to come!

Day # 8 of the 30 Day Challenge!  Can you believe we’re already past a week into this?  What new foods have you tried?  Post it on our FACEBOOK page!

Don’t forget about the artichoke!  A great way to jazz up your snacks or salads.  Plus, super easy to stick in a tupperware with olives and a couple hard-boiled eggs.  I think I ate a whole can tonight.


read more

Posted by on Oct 3, 2010 in Blog |

Monday October 4, 2010

Strict Press 1-1-1-1-1

Front Squat (115/135)
Burpee Pull-ups
Walking Lunge w/dumbbell press (x2)

We are a FULL week into our 30 Day No Sugar Challenge! How is everyone doing?   Thanks for all your comments and photos on our Facebook page!  Get involved and become a “like” fan!  Have you found the challenge to force you into cooking more?  Are you experimenting with new spices, flavors and recipes?

Helen lent me a book titled, “The End of Overeating”, which takes a look inside our very crafty food industry….and the science behind making food “irresistible” and rather addicting (processed foods).

Yes, there are actually people who are hired in the food industry to concoct test tubes of flavors specifically aimed at getting you hooked.  Can’t eat just one right?

I have a great article from Experience Life Magazine that condenses this topic.  Click on the image.


Paul and I have had a great time in Pittsburgh!  We have eaten at some great restaurants, but have also taken the time to cook with my best friend and her husband at their home.  Good thing my best friend is a “foody” like I am….we could both spend hours in the kitchen.

Last night we marinated flank steak and shrimp, then threw it on the grill.  We made a FANTASTIC slaw to cover the grilled meat/seafood.

Cabbage/Jicama Slaw:

Diced purple cabbage
Diced Jicama
Chopped cilantro
Chopped green onions (red onion would work great too!)
Crushed garlic cloves
Squeezed limes
Diced mangos
Diced avocados

Drizzle olive oil over slaw and toss. Let sit for a while to soften up the ingredients.   Add sea salt to taste. Garnish over grilled meat or seafood.   Eat!

read more

Posted by on Sep 29, 2010 in Blog |

Thursday September 30, 2010

Deadlift 1-1-1-1-1

Ring Push-ups
Weighted Steps

Cool down, then do 3 x 15 reps of resistance sit-ups with the bands.

Day #4 of the 30 Day Challenge! What do you miss the most so far? Is it as hard as you thought it would be?   Have you been putting more thought into food as your ultimate FUEL?  Are your co-workers starting to ask you questions?  Lead by example if they think you’re a whack-job.  :)

Write up your thoughts on our FACEBOOK page, there’s been some great posts so far!

True Story:  Grilled kabobs a few days ago.  Ran out of propane, so had to get another canister at the gas station.  Girl at the counter unlocked the outdoor propane cage to get a new one.  She hesitated for a moment, then looked at me.  “Can you lift that out of there for me?”   The propane canister only weighs 35 pounds.  Sigh.


1.  Blog is on a hiatus through Monday.  Dave will have workouts for you, plus any substitutions.  Just because I’m not blogging doesn’t mean you’ve left my mind.  Don’t cheat!  Keep talking via Facebook!

2.  Open House reminder!  (Saturday October 9th, from 11-2pm)  RSVP the hour that you’d like to show up.   Adult and kids workouts start on the hour!

3.  FRAN Challenge coming in November folks!  More details to come…….(thanks for the GREAT idea Andy!).

Have a great weekend everyone and get outside to enjoy the weather!

Sue getting some great depth in her tricep push-ups in boot camp!  Nice!


read more

Posted by on Sep 28, 2010 in Blog |

Wednesday September 29, 2010

Windmills 5-5-5-5 each side, bottom only.
Floor Chest Press 3-3-3-3

You have 12 minutes to complete the following: I guess we’re on a 12 minute kick this week.

Warm-up exactly 3 minutes.  Then, as efficiently as possible, find your 1 rep max thruster.  With remaining time, max reps of:  50m sprint/10 Swings

Score:  Total weight + total reps of swings only

Day #3 of the No Sugar Challenge!  How are you all doing so far?  Several of you walked in the gym today, well….feeling your first sugar lows.  That is normal.  Don’t give into it.

Check out Donna’s post on our FACEBOOK page to see what she brought to work.   Take an idea or two from it.

I’ve been getting a lot of comments of, “I’m still so hungry”.  Remember to supplement that hunger with more fat to create satiety.

From the vault:  Bacon Mayo

Throw the above on a big lettuce wrap with meat, veggies, avocado.

As if I haven’t already created a Paleo cult at the gym, you can further get hooked on it by going here:

Cave Girl Cafe

Kim hit a 145# Front Squat PR last week…..PREGNANT.  :)


read more