Community Archive


8 quick facts from the CrossFit Journal.

Cholesterol Facts:

1 Cholesterol is not a deadly poison, but a substance vital to the cells of all mammals. There are no such things as “good” or “bad” cholesterol only density. Mental stress, physical activity and change of body weight may influence the level of blood cholesterol. A high cholesterol is not dangerous by itself, but may reflect an unhealthy condition, or it may be totally innocent.

2 A high blood cholesterol is said to promote atherosclerosis and thus also coronary heart disease. But many studies have shown that people whose blood cholesterol is low become just as atherosclerotic as people whose cholesterol is high.

3 Your body produces three to four times more cholesterol than you eat. The production of cholesterol increases when you eat little cholesterol and decreases when you eat much. This explains why the ”prudent” diet cannot lower cholesterol more than on average a few per cent.

4 There is no evidence that too much animal fat and cholesterol in the diet promotes atherosclerosis or heart attacks. For instance, more than twenty studies have shown that people who have had a heart attack haven’t eaten more fat of any kind than other people, and degree of atherosclerosis at autopsy is unrelated with the diet.

5 The only effective way to lower cholesterol is with drugs, but neither heart mortality or total mortality have been improved with drugs, the effect of which is cholesterol-lowering only. On the contrary, these drugs are dangerous to your health and may shorten your life.

6 The new cholesterol-lowering drugs, the Statins, do prevent cardio-vascular disease, but this is due to other mechanisms than cholesterol-lowering. Unfortunately, they also stimulate cancer in rodents.

7 Many of these facts have been presented in scientific journals and books for decades but are rarely told to the public by the proponents of the diet-heart idea.

8 The reason why laymen, doctors and most scientists have been misled is because opposing and disagreeing results are systematically ignored or misquoted in the scientific press.

Main Group Workout

15 minutes to establish a 1RM hang squat clean and jerk

AMRAP in 4min:
7 hang squat cleans, 165lbs
14 ring dips
21 double unders

3×20 leg lifts

Advance Strength

Deficit Deadlift 1 RM
(45# plates stand on)
2 warm up sets and then 1-1-1

1. Barbell Step ups (2×8) 20 in box w/ regular barbell
2. Seated good mornings (2×8) regular bar + weight
3. GHD back extentions (3×20)
4. Sled Push (5 45# plates on sled pushing heel to toe)
5. Toe to bar (3×20)

060412 Hang Squat Clean


A brand new week means a brand new start towards reaching your goals.  We celebrate successes and evaluate failures.  Showing up and putting your best effort into a workout is a success in our book.  Not showing up (on a non-rest day), on the other hand, is a failure.  Failures are also okay in our book as long as they are used to learn from.  If you have a reason for missing a class (especially if you reserved a class) no problem, if you have an excuse, you better stop believing in what you’re telling yourself and get your rear end recommitted to your goals.  Nothing worthwhile comes without hard work!

Here are the five steps of the Burgener Warm up (same for both clean and snatch) and five steps to the Skill Transfer exercises.  There may be motivational consequences for not memorizing the steps and their purposes:
Burgener Warm Up:
1. Down and Up (speed through the middle)
2. Elbows High and Outside (keep the bar close)
3. Muscle Snatch (quick turnover)
4. Snatch lands (footwork and receiving positions)
5. Snatch drop (footwork, speed, and solid bottom position)

Skill Transfer Exercises:
1. Snatch Push Press (Upper body strength)
2. Overhead Squat (core strength)
3. Pressing Snatch Balance (pressing the body under the bar)
4. Heaving Snatch Balance (speed in arms)
5. Snatch Balance (speed in feet and arms)

Main Group Workout
Work up to heavy set without setting the bar down:
1 Clean
2 Front squats
3 Push jerks

AMRAP in 7min
5 Front squat, 135
7 Push jerks, 135
9 Back squats, 135
30 Double unders (x2)

50 flutter kicks for time

Cash out:
Zanker Rd. Interval run
Sprint from one light post to the next, then walk to the next light post and repeat sprint.

040912 So Simple

We would like to welcome On Ramp Class 28 graduates Sateesh, Maria, Gil, Ricardo, Young, Daniel, Arjun, Jeff, Jacqueline, and Michael who have now all transitioned to the regular group classes.  Also, we would like to welcome back On Ramp Class 14 Graduate Vanessa and Class 27 graduates Amanda and Martin to the regular group community.


Don’t be hesitant to communicate your injuries to our coaching staff.  There are many ways to address the warm ups and workouts to accommodate injuries.  But, outside the gym, injuries need a plan for recovery.  Whether it be sports/massage therapy, specific mobility work, or other counter measures, injuries must be addressed for quick and full recovery.  Have patience, check your egos at the door, and remember to focus on what is in your control.

Check out this free software download that allows you to search for nutritional facts for just about any food.  Quick Zone Review, 7g of protein = 1 block of protein, 9g of carbs = 1 block of carbs, and 1.5g of fat = 1 block of fat.

1. 1mile time trial

2. In teams of ~2
Complete as many rounds as possible in 15min of:
7 burpee pull ups
7 front squats, 155/95lbs

011212 1mile Time Trial



2-2-2 Power Clean
(no extended breaks between reps)

Complete as many reps as possible in 2min:
Power Clean, 135lbs

111511 2RM Power Clean

Heavy days are essential in increasing your fitness levels. Out of the 10 general physical skills, strength has the most applicable transference of making life easier. To be better at CrossFit, and at life, you have to get stronger. Want those handstands, muscle ups, pull ups? Work on strength. Want to do workouts as prescribed? Work on strength. Strength is also a skill, and like all skills, takes practice to develop. Use heavy days as an opportunity to test not only your physical skill, but your mental skill to execute the movements with perfection, and be comfortable with the strain of moving something that is relatively heavy.

1-1-1-1-1 Snatch

i.e. results:

AMRAP in 5min of:
7 wall ball shots
7 snatches
7 box jumps

110811 1RM Snatch



Self confidence – It is essential to success in your training and for success outside of the gym walls. Self confidence allows a person to have a positive outlook on what’s in front of them. You have to believe in yourself that you are able, or at the least, will be able, to accomplish whatever challenge is in front of you. It beats doubting yourself, or worse, causing you to not even try. Self confidence has to be built up from the inside out and through repeated successes and through repeated recovery from failures.


On the physical side, I don’t think there’s many people in this world that just step up to 225lbs and snatch it up over their head on their first try. Most of us mortals have to start lighter and build up the strength and skills. Then we practice, fail, practice some more, and eventually succeed within our set efforts and current limits. On the social side, we still have to constantly push out our comfort zones. Maybe you’re shy in a large group, or you tend to be an introvert, or you might feel uncomfortable when speaking publicly. To progress, you’ll have to practice exposing yourself to a little risk of being uncomfortable or making a slight fool of yourself. If you can accept the risk of a little embarrassment for the sake of unlimited benefits of being more socially capable, establishing rapport with your co-workers, bosses, business partners, and deepening your relationships will become a tool to help you be a stronger person.

The flip side of not being self-confident is that you’ll build up walls around you to protect your fragile self image. These walls will impede you from striving to get stronger, faster, leaner, etc because you won’t be willing to risk failing. You’ll tell yourself “reasons” why you can’t do something. Or worse, you’ll tell yourself why external factors like other people, places, and things, are “reasons” why you can’t do something or, yet even worse, you’ll look for fault in why others can do things. This insecurity with not being able to accept who you are currently, traps you from becoming the stronger person you can be. When you walk into the gym, I want you all to let go of any energy you’re using up on self doubt and focus that energy instead on what you can do to build up small successes within your sphere of influence. Focus on what is in your control. Be content with who you are, but never complacent. When you really believe in who you are and what you’re doing, you’ll have the confidence to punch people in the mouth who may say otherwise 😉

Main Workout
“H.I. & Q.I.”

1. Work up to 1 Max Effort Snatch

2. Complete as many rounds as possible in 10 minutes of:
3 hang power snatches, 95lbs
5 box jumps, 30″

3. Athletic Skills Test

081811 H.I. & Q.I.

It was great to see many athletes achieve PRs (personal records) on the push jerk portion of the workout. I can remember very vividly when these same athletes were struggling with much less weight. Be proud of your achievements because it’s the consistent hard work that you’ve put in that has gotten you there. As you progress deeper into your training, it becomes more and more critical to track your progress and goals in a journal. Keep a journal handy where you can write down the WOD, your workout results, and your subjective results (how were you feeling that day) so that we can better plan on how to keep your progress moving forward as you get closer to your genetic potential.


Main Workout
1. Work up to heavy 1RM clean and jerk

2. “Gwen”
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

3. 1 mile time trial

081611 1RM C&J and Gwen


Failure is a part of what we do.  We’re performing and pushing out our failure limits on a daily basis.  Sometimes you don’t have control of your results, you might be off or just had a bad day.  In Coach Glassman’s words, failure just means we’ve taken ego out of the equation.  What is in your control is the effort that you put out.  Regardless of how your performance will turn out, you should be putting out 100% effort and trying your best and having no regrets with that.  The only thing worse than failure is not achieving your potential.

We have some athletes who can’t do more than 15lbs thrusters, which is perfectly fine as long as they’re putting their best effort towards lifting those 15lbs.  What is absolutely not acceptable is if an athlete has the capability to do more, but only puts out a fraction of the effort.  That’s not how we do things here.  We set high standards and have high expectations because that’s the path to a higher quality state of being.  There is no quit.  If you’re putting in anything less than your best effort, then you might as well be quitting.

In the business world there’s a saying that you can either be the cheapest or be the best, and guess what, we are definitely not the cheapest CrossFit around.  So I challenge any athletes that are falling short in their efforts to recommit yourselves.  If you’re having trouble making it to the gym, or if there’s a weaknesses in your skills, mental conditioning, or nutrition, let’s talk and improve those.  If you aren’t willing to give it your all with the time you have in the gym, then quite frankly, you’re wasting our resources, and more importantly you’re wasting yours.  We have no room for negativity in our training, and that includes athletes who may be a negative influence on the rest of the community.  No judgment, just (tough) love.

Workout (Compare to 7/14/10)
4 rounds each for time of:
400m run

052511 400m Time Trial(1)
052511 400m Time Trial(2)
052511 400m Time Trial(3)

The purpose of CrossFit is to “increase work capacity across broad times and modal domains”. What that basically means is that we want to be able to do well at everything. Whether it’s one crazy heavy lift or running for days, we want to be capable at all ends of the physical performance spectrum. We’ve been varying our programming at CrossFit 101 towards themed weeks to emphasize to our athletes that they need to be able to perform in different skills and time ranges. We just finished a “de-loading” week where we refocused all our fundamentals and are now heading into a week where we want to put those fundamentals to the test.

“CrossFit Total 2”
Clean, 1 rep
Bench Press, 1 rep
Overhead Squat, 1 rep

052311 CFT2
052311 CFT2(2)
052311 CFT2(3)

Hmmm…maybe I’m losing my touch, or maybe our athletes are just progressing, but I think we need to kick up Freaky Friday’s a notch and make it a bit freakier. >:)

“Freaky Friday”
Athletes will randomly choose from one of the following workouts:
1) 6 rounds for time using 135/95#
6x Jump shrug
6x Hi pull
6x Power clean
6x Front Squat
6x Barbell push up

2) 3 rounds for time of:
30 box jumps
30 pull ups
30 burpees

10 TGUs (Turkish get ups), 45/35#
50 swings
10 TGUs
40 swings
10 TGUs
30 swings
10 TGUs
20 swings
10 TGUs
10 swings

4) 5 rounds for time of:
30 double unders (x5 singles + 10 tuck jumps)
30 push ups
30 sit ups

5) 10 rounds for time of:
10 sand bag squats, 160/80#
10 sand bag deadlifts, 160/80#