Community Archive


We have 13 signed up so far for the TracFit Games.  Some of you are hesitant and wondering if you’ll be able to compete or will be able just to do the workouts and we’re telling you can.  No, you won’t know what the rest of the workouts are, but that’s life.  We’re here to train for the unknown and unknowable.  And as is said “Blessed are those who have not seet and yet have believed.  You can do it.

Main Group Workout

2 hang clean pulls + 1 hang clean + 1 push jerk

“Grace” (Compare to 9/8/11)
30 clean and jerks, 135lbs

300s FLR

062012 Grace

Advance Strength

Check in with a coach before starting, set up rack and bench outside.

Bench Press + banded KB 1 pood each side (must have spotter)
Accessory Movements:
Close Grip DB press 2×8
DB Roll back press 2×10
DB Tate press 2×10
25 weighted dips for time (20lb vest)
50 regular dips for time
100 GHD for time


Main Group Workout
The class will be divided into two groups, one group will perform workout A, while the other does workout B.  If you’re attending Friday’s classes, you will switch workouts.

Group A:
“Elizabeth” (Compare to 9/7/11)
Clean, 135lbs
Ring dips

Cashout: 5×5 Push Jerk

Group B:
“Mary” (Compare to 7/28/11)
Complete as many rounds as possible in 20min of:
5 hand stand push ups
10 alternating single leg squats
15 pull ups

Cash out: 50 box jumps

022812 Elizabeth & Mary

Getting laid flat on your back because of how crazy a girl is.  Welcome to Hurricane Friday where we go on a date with one of the hardcore CrossFit named “Girl” workouts.


A) “Angie”
100 pull ups
100 push ups
100 sit ups
100 squats

B) “Heavy Fran”
Thrusters, 135lbs
Pull ups, weighted

C) “Kelly”
5 rounds:
400m run
30 box jumps, 24″
30 wall ball shots, 20lbs

D) “Suzie”
55 Man-Makers, 2x45lbs

45 minute cap on all workouts

062411 Hurricane Friday
062411 Hurricane Friday(2)


Workout A
For time:
30 snatches, 135lbs

Workout B
50 strict pull ups
100 push ups (release hands from floor at bottom)
5k run
(with 20lb vest or load up a back back with 20lbs)

061411 Isabel
061611 Isabel
061611 Severin
061611 Severin

If you don’t improve the way you eat now, when will you?

If you don’t put in the work, who will do it for you?

If you don’t have influence over your own life, can you ever expect to have influence on anything outside of your domain?


There are many mysterious paths towards a better life, but there’s a clear path that’s right in front of you, and it’s paved with dedicated hard work.

“Cindy” (Compare to 11/1/10, Halloween WOD)
Complete as many rounds as possible in 20min of:
5 pull ups
10 push ups
15 squats

Check out the results on this workout from the 2009 CrossFit Games
Men’s Scores
Women’s Scores

060211 Cindy(1)
060211 Cindy(2)

Anaerobic workouts (such as weight lifting, body weight movements, short max effort sprints) can stimulate your body to continue it’s adaptation up to 12 hours after the initial workout. Compare that to aerobic workouts (such as long slow distance running/rowing/zumba-ing) which will stop it’s stimulus to adapt your body as soon as you stop the activity.


For ages, people have sought aerobic workouts to increase their cardio and “burn fat”, well guess what, those people have sought the less effective method. The type of training we do is uncomfortable and is plain hard work. Many in our society today seem to be allergic to those two feelings and hence they don’t like working out in this particular style (TVs in gyms, TVs on cardio machines, and magazine racks on machines support this thinking).

“Get comfortable with being uncomfortable.”
When you think you can’t possibly do one more rep, do one more rep.
When you need to rest, take a breath, clear yourself mentally, and fire off that next rep.
When you try your best, make sure it is your absolute honest best, because anything less is selling yourself short.

Fran used to be a workout that made me scared a night. I would shudder thinking of all those thrusters and that near death experience she always made me feel. With the mental conditioning that continuous training has brought, and after getting the opportunity to do Fran twice in a day, I find that Fran isn’t all that bad. She’s just a misunderstood girl. You just have to know how to communicate with her and show her the respect that she deserves, because she can be brutally honest. :)

“Fran” (Compare to 1/20/11)
21-15-9 reps of:
Thrusters, 95lbs
Pull ups
(9 minute cap)

052411 Fran(1)
052411 Fran(2)


So we started to do random workout drawings last Friday and I liked how things worked out, so we’re going to see if we can keep this going.

Last Friday, we had the athletes performing a plethora of “Benchmark” workouts. When the receive the workouts the night before, many know which ones they would rather not do, but it’s exactly those workouts that they probably need to do in order to improve their weaknesses. Isn’t that a kicker! :)

5 rounds for time of:
400m run
15 Overhead Squats, 95/65lbs

Heavy “Brenton” w/2×25/15lbs
5 rounds for time of:
Bear Crawls, 100ft
Standing Broad Jumps, 100ft

Ring dips
hand stand push ups
push ups

As many ASCENDING rounds as possible in 20min of:
Push Ups
Toe touches with med ball
Tuck Jumps with med ball
(Example: do 1 rep of each, then 2 reps of each, then 3 reps of each…)

Click on the comments to view the results.