Skill/ Strength

KB OH Squats


5 Rounds for Time

10 Front Squats 135#95#

15 Weighted Lunges 135#/95#

20 Wall Balls 20#/14#

25 Box Jumps


Wodivore Blog Sept 21, 2012


There are two kinds of people in the world: those who are good at the jerk, and those who are not. For the latter group, there are so many things that can go wrong or be misunderstood that it can be very daunting to correct the movement. One of the big problems is moving into the split posiiton properly.

First, it’s important to understand that the dip and drive of the jerk, whether split, power or squat, is vertical. In fact, the bar actually needs to move backward slightly as it moves into the final overhead position. Often when doing the split jerk, athletes will drive forward and dive toward the front foot. You have to be patient: finish your vertical drive and only then begin to split.

When moving into the split position, keep the hips under the bar (this may feel like pushing the hips forward slightly) and reach the front heel forward. Don’t reach with your chest. Leading with the chest will pull the hips out from under the bar, cause the back foot to over-reach, and the front foot to reconnect too soon and too close. The effect is a bar forward of a base that isn’t balanced, even if the bar actually moved straight up. Let the chest move forward the slight amount it needs to in order to achieve the proper overhead position naturally by focusing on moving the bar back over the base of the neck and locking the shoulder blades back together. Keep the back foot close to the floor and pick up the front foot enough to get it out far enough and landing flat. Your weight should be balanced about evenly between your front and back feet and the hips right under the bar.





400m Run

15 KB Swings 53/35#

15 Situps

15 Air Squats


Wodivore Blog Sept 20, 2012

The movements we choose in CrossFit are Compound Yet Irreducible

Functional movements are multi-joint, whole body movements.  Rather than isolating movements to any one or two joints, functional movements take a system of joints through a full range of motion.  These movements are found everywhere in life, which is what makes training them so crucial to independent living. For example, lie on the floor and count the number of joints you use to lift yourself to a standing position.  This is why we rarely use isolation exercises – the sum is greater than it’s parts.

Grace (Benchmark)

Grace (Benchmark)


“The Clean” Olympic Lifting Day

WOD- “Grace”

30 Clean and Jerks for time

Mens Rx Weight is 135#      Womens Rx Weight is 95#


1) Stand with your feet approximately hip width apart.

2) Squat down and grasp the barbell in an overhand grip, utililzing the hook grip with your hands wider than shoulder width apart. Your back should be slightly arched.

3) Lift the barbell off the ground by extending your knees and hips. Keep your arms straight. Shrug your shoulders up as the barbell reaches your knees.

4) As the bar reaches mid-thigh, jump upward and extend your hips and legs. Most of the power for the lift should come from your hips and your jump, not from your arms. When the arms bend the power ends.

5) As the bar is moving up, pull your body under the bar by bending and lifting your elbows.

6) Catch the bar on your shoulders while at the same time moving into a Front Squat . Your thighs should be at least parallel with the floor. Your feet should move out slightly so you land with your feet shoulder width apart.

7) Extend your legs and hips to stand straight up. This exercise should be done as one quick, fluid movement.


Wodivore Blog Sep 19, 2012

Nutrition is on everyones mind.  If you spend anytime reading health and fitness literature you’ve noticed that the “Paleo” diet is becoming more and more main stream.  It has many names, with slight variations, caveman diet, primal, etc… We like to call it just plan real food.  If you could kill it or grow it without the use of machinery, it’s good to go!

It also starts off CrossFit’s 100 words of fitness: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 
~Greg Glassman

 Another great resourse for nutrition information is Mark’s Daily Apple.  Today he posted his 8 Key Concepts which are the following: 

1. Yes, You Really Can Reprogram Your Genes
2. The Clues to Optimal Gene Expression Are Found in Evolution
3. Your Body Prefers Burning Fat Over Carbohydrates
4. 80 Percent of Your Body Composition Success Is Determined by How You Eat
5. Grains Are Totally Unnecessary
6. Saturated Fat and Cholesterol Are Not Your Enemy
7. Exercise is Ineffective for Weight Management
8. Maximum Fitness Can Be Achieved in Minimal Time With High Intensity Workouts

Lights out

Lights out

Skill- 3 Rds Ground and Pound

2 Min / Round

Each athlete will go all out, 100% maximal effort punching the heavy bag while in the “Mount” position. Athletes waiting for their turn will be doing double unders or double under attempts.



40 Box Jumps 24″/20″

40 Pullups

40 Push Press 105#/75#

20 Box Jumps 24″/20″

20 Pullups

20 Push Press 105#75#

10 Box Jumps 24”/20”

10 Pullups

10 Push Press 105#/75#



Wodivore Blog Sep 18, 2012

       What is the reason you have taken up CrossFit here at CFBG? Really take a second to think about what it is you want from this. What are you willing to do to reach your goals? Are you in this to lose weight, get strong, become more attractive, compete, or just feel better? Whatever the reasons for starting down this path, you’re here. Maximize your time in the box by utilizing every minute of class time whether it be asking about nutrtion or a movement you don’t feel comfortable with. I and any other trainer who in the future may coach here will be 100% dedicated to helping you achieve your true potential as an athlete. What is it that motivates you? Your friends, family, other athletes, your past, hopes for the future, a wedding? Really ask yourself these questions. What are YOU fighting for? What is it that keeps you going through the hardest of workouts? Those of you that started from the beginning are already starting to see tremendous results in strength and stamina along with lost weight and increased muscle. I didn’t do that to you, YOU DID IT. I simply wrote a workout on the board and said,” 3,2,1…GO!” You’re the ones who have put in the work day after day and have taken the steps to better your health. I’m so happy for all of you and hope you all use this blog to share with one another the importance of why you’re here at CFBG. I’m here to win the CrossFit Games. That’s my mission now! What’s yours?

Lions, Tigers, and Bear Complex oh my!

Lions, Tigers, and Bear Complex oh my!


5×5 Bear Complex

Athletes will perform a squat clean or power clean to thruster, back rack the weight and perform another thruster 5 consecutive times.


AMRAP Ladder in 8 min

Air squat 3,6,9,12,15 so on and so on

Burpee 3,6,9,12,15 so on and so on

Athletes will perform 3 Air Squats followed by 3 Burpees, 6 Air Squats followed by 6 Burpees, 9 Air Squats followed by 9 Burpees, as far as you can get up the ladder in 8 min.


Over the Hill

Over the Hill


OH Squat 5-5-5-5-5


3 Rounds for time of:

Run 800m

25 OH Squats 95#/65#




OH Squat Mobility



Seven rounds for time of:
7 Handstand push-ups

7 Thrusters 135#/95#

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups





Weighted Pullups 5×5

Work Deadlift form



Five rounds for time: 
15 Deadlift, body weight
2 Rope climbs

With any remaining time in class pick another GOAT to work on.

Man Up

Man Up

For time:

50 Ground to overhead, 45# (25#)
Run 400m, 45# (25#)
75 Hand release push-ups
Run 400m, 45# (25#)
100 Air squats
Run 400m, 45# (25#)


I want you guys to pick a goat and work on it today. 

Monday Mayhem

Monday Mayhem


Snatch Balance- 1-1-1-1-1



10-9-8-7-6-5-4-3-2-1 reps of hang snatch, 95# (65#)
1-2-3-4-5-6-7-8-9-10 reps of ring dips