Wednesday, October 31, 2012

5 rounds
5 deadlifts
20 hollow rocks

Thanks-to all who dressed up!!

Real Bad Asses!

All Hallow's Eve

Let's have some fun and wear a costume...

Tuesday, October 30, 2012

10 min AMRAP
3 Burpies
6 KB Swings
9 Squats

Monday, October 29, 2012

10 thrusters
50 DU
8 thrusters
40 DU
6 thrusters
30 DU
4 thrusters
20 DU
2 thrusters
10 DU

“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power....”       Lao Tzu

Tuesday, October 23, 2012

Monday, October 22, 2012

Happy Birthday Sandi!

Filthy  Fabulous 50!!
For Time
50 Box Jumps
50 Jumping Pullups
50 K.B.S., 35lb
50 Walking Lunges
50 K2E
50 Push Press, 45lb
50 Back Ext
50 Wallballs
50 Burpees
50 Double Unders

... Hmmm any guesses on how many candles will be on Sandi's cake?? LOL

Sunday, October 21, 2012


It was brought to my attention that most of my post lately in the recipes have been desserts! So today I made and posted Carrot Cashew Ginger Butternut Squash Soup oh so good!... OK I also made some Chocolate Almond ice cream...   :)

Saturday, October 20, 2012

$400 raised at the BBQ

Thanks to all that came out!

Friday, October 19, 2012

A reminder...

Hey everybody... Just a reminder about the BBQ tomorrow at the Brick  11-2 to raise money for Dominique who is paddling to New Orleans to raise money for heart disease. Check out
Beating Heart Fundraiser

Thursday, October 18, 2012

4 rounds
15 ovhs
400m run

Wednesday, October 17, 2012

3 rounds

20 wallball shots
10 ball slams
20 box jumps

Story at-a-glance

  • A record 4.02 billion prescriptions were written in the United States in 2011, showing Americans are taking more drugs than ever before and putting their health in the hands of some of the top corporate criminals in the world
  • Drug company settlements continue to be commonplace and are now escalating into the realm of billions of dollars
  • Most of these settlements amount to a mere slap on the wrist for the drug company, which typically will continue right along with their deceitful behaviors
  • The most-used drugs in America are, primarily, used to treat conditions that can be better treated without drugs, using natural lifestyle changes and other holistic strategies
How Many of the Top 10 Most Prescribed Drugs Are Unnecessary? -

Tuesday, October 16, 2012

work your pull ups!
a round of weighted pulls for the ladies oh yeah!!

Avery works the ring row! Nicely done!!

5 rounds 

7 dips
11 thrusters
14 t2b

Monday, October 15, 2012

Find your 1 rep max front squat

 Amber attempts 195lbs oh yeah!!

Sunday, October 14, 2012

Everyone has limits... not everyone accepts them!

Felix Baumgartner makes history today by free falling from 38.6 km above earth reaching a max speed of 1,324 km an hour, or Mach 1.24, which is faster than the speed of sound!

Daredevil skydiver Felix Baumgartner breaks sound barrier | CTV News

Saturday, October 13, 2012

Now that's an overhead squat!! ( well his weight is coming a bit too far forward lol)


"Do I have to squat?"
No..You also don't have to not be a pussy
"I know we power clean with a med ball but why don't we power snatch hang snatch with a med ball?"
We do not do none of those things and a second mention of them will get you escorted out the front door!
"Does weightlifting make girls look manly?"
There are two kinds of men in the world: Those who find women weight lifters attractive, and those who don't find women attractive.
"Do weightlifting competitions play better music than crossfit competitions? "
I don't know, I'm busy lifting weights, not dancing.

Friday, October 12, 2012

Fun Friday....

3 rounds:

5 burpies
10 squat cleans
20 Box Jumps

Thursday, October 11, 2012

Aspartame Damages the Brain At Any Dose

Did you know that Aspartame has been proven to cause brain damage by leaving traces of Methanol in the blood? It makes you wonder why Aspartame has been approved as “safe” and is found in thousands of food products. Currently more than 90 countries have given the artificial sweetener the “OK” to be used in foods.

"The controversy surrounding this substance is widespread. It is one of the most body toxic substances we can consume. The political corruption and money trail behind this agent of disease is a mile long. Aspartame has been linked to all of the major brain diseases including Alzheimer’s and ALS. It is also considered a prime contributor to many other diseases such as diabetes, multiple sclerosis, asthma, obesity, and many others. It is in many diet products on the market today, but in the long run actually contributes to obesity due to his extreme acidity. Aspartame is an excitotoxin, which over excites neurons in the brain until they burn out and die. "

Grab your partner...

row for calories 21-15-9

While your partner rows 21 calories you will do wallballs . How many wallballs you do depends on how fast your partner can row. Then  switch. Continue until both have rowed 21-15-9 calories

Wednesday, October 10, 2012

Do as I say... not as I do ;)

The following tips on hand care is courtesy of Crossfit Verve.

Ripping your hands is not cool, and doesn’t need to happen. Hand rips can take a while to heel, are painful, annoying and may prevent you from training to you full capacity for a while. Here are a few tips to help you keep from tearing:

When in the shower, first shave the callouses on your hands gently. No need to do this for time folks, be careful not to over do it.
Use soap and a pumice to smooth them out.

Have nice and smooth hands that rip less and interrupt training less
12 min AMRAP of:

10 DB to Overhead
50m farmers carry
4 single arm rows
50m farmers carry

Tuesday, October 9, 2012

Sit ups

Monday, October 8, 2012

Saturday, October 6, 2012

Friday, October 5, 2012

Fun Friday... Hit the Deck!

Shuffle the cards and let the fun begin!

                                                 What?? 20 burpies ... that's a joke!!

Yep the entire deck :)

The math: with each face card being 10 and the other cards others being their face value each suit totals 85 reps.

85 Push Press
85 Med Ball Cleans
85 Box Jumps
85 Situps

plus 40 burpies!

Well done crew!!!

Thursday, October 4, 2012

"Comfort is the difference between the way things are and the way we expect them to be. Comfort is an illusion. It is neither present nor welcome here."
                                                                                                       Mike Burgener

after each round of squats do :
30 DU
10 burpies

 Willy's beer advent calender is motivating him to get through the burpies!!

Wednesday, October 3, 2012

A good read:

"It’s not always easy to remember that progress is progress. Ninety-five percent of the time I know that every bit forward counts and is not insignificant. But this doesn’t mean I don’t sometimes compare myself to the best in my gym, the best online, and sometimes the best in the world."

20 min AMRAP of:

5 Pullups
10 Push Ups
15 Squats