Month: July 2012

Back squat 5-3-2-1

Core drills

The squats are not a 1RM attempt.  This pattern requires good sets of 5, 3 and 2 reps before a heavy single. The goal is large loads with great form and no missed reps. You should be learning to use your training log and your previous lifts to figure out how to choose heavy loads you can lift with great technique and confidence.


We’re sad to announce that Nick Massie of Wild Knights CrossFit will not be able to compete at the CrossFit 204 Classic on Aug. 18, but “Paleo Nick” is still coming to the event.

Nick is a chef and has generously offered to cook up a post-event feast. It will be meat, and it will be cooked with fire — as all meat should be.

Check out his website here: Paleonick.com. More details to come.

And you can expect workout details to be released within 1 week. We just have to finish the paperwork with the army to make sure we can use their base for a triathlon. Stay tuned!

Girls Night

Pick a partner and dance:

Fran –  21-15-9 thrusters (95/65 lb.), pull-ups

Helen – 3 rounds of run 400, 21 kettlebell swings (55/35 lb.), 12 pull-ups

Diane – 21-15-9 deadlifts (225/155 lb.), handstand push-ups

Karen – 150 wall-balls (20/14 lb., 10/9 feet) – competitors all to 10 feet

Elizabeth – 21-15-9 cleans (135/95 lb.), ring dips

Nancy – 5 rounds of run 400 meters, 15 overhead squats  (95/65 lb.)

Eva – 5 rounds of run 800 meters, 30 kettlebell swings (70/55 lb.), 30 pull-ups

Pick your partner based on how your body feels and what movements you haven’t done in a while.

Competitors: pick the one you don’t want to do.

To go on the new and improved Scoreboard, all WODs must be counted by a partner with no-reps handed out as needed. Ask your coach about movement standards.

The Scoreboard had a crash and the data was lost. Please re-input your previous scores – or just re-do the workouts and establish new PRs.