Community Archive

Anybody can do CrossFit, just like anybody can pick up a club and play golf, or kick a ball and play soccer. But, to be really good at it, just like anything worthwhile in life, it takes a whole lot of practice, knowledge, and persistence.

Here at 101, we’re believers that if you’re doing to do something, do it right. Our Personal Training Fundamentals Course is focused on building good habits and setting our students up for a lifetime of success through a path of learning technique, building consistency, and gradually increasing intensity and complexity.

Check out our Getting Started section to see if you’re up to the task of becoming part of our community and be the fittest you’ve ever been in your entire life.


Before I ever got involved with CrossFit, I had read about Lt. Michael Murphy’s heroism in a book called “Lone Survivor”.  I consider myself a student of leadership, and whether I’m looking for lessons from elite military units and personnel, or studying successful corporations and CEOs, a common thread that is easily understood to be shared amongst great leaders, is that they possess great courage.  The source of their courage, though, is what eludes many.

What I believe to be Lt. Murphy’s source of courage is love.  Love for his country, love for his family, and ultimately, it was love for his team, his brothers-in-arms, those who were with him in harm’s way, and those who he ultimately sacrificed himself for knowing full well the disparity of their situation.  No fear in the world could force Lt. Murphy to take the actions he did to do his best to save his team that day, only love could flame that courage.  Lt. Murphy was a common man that embodied uncommon valor.

I invite you to go through tomorrow’s workout with not just the idea that you’ll be taking on a challenging workout, but to embrace every step in the run, every grip of the pull up bar, every heave off the ground, and every burning lunge of the squat with love for what’s most important to you.  Join us in celebrating Lt. Murphy’s birthday and celebrate the freedoms we enjoy that are paid at the highest cost.

More on Lt. Murphy here.

Main Group Workout
“Murph” (Compare to 5/9/11)
For time (w/20lb vest):
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Michael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

050712 Murph


The mind is primary.  Even if your body is at its limits, there might not be much you can do for it, but you have opportunities to make your mind feel better.  If you’re able to disassociate the discomfort you’re physically feeling from what you’re thinking, you’ll be able to shift your mental frame set to a much more controlled state.  Do that, and you’ll find that your body will catch up must quicker.  Win the battle in your head first.

Main Group Workout
4 rounds each for time of:
400m run (Compare to 10/17/11)

(Rest 3-4 minutes between rounds)

041812 400m Time Trial


The ability to discern incoming information and to act appropriately on it is a necessary trait for success.  When our coaches brief the workouts at the beginning of class, be sure to open your ears and mind so that you are on board with the program.  It’s also a great time to ask questions to clarify your understanding.  Waiting until you hear “3-2-1-Go!” is not such a good time.

Coach Kyle has sent out instructions for the upcoming Survival Clinic event for those of you who have registered.  Success and survival are one in the same.  Read carefully and plan accordingly.  If you fail in attending the class or fail in your preparation for the class, remedial burpees may be issued to help you increase your survivability.  #dontbezombiebait

Main Group Workout
5 rounds for time of:
800m run (sub row or 50 burpees)
30 swings, 2 pood (1.5, 1 pood)
30 pull ups

Go to our FAQ page for links on how to tape your hands.

041212 Eva


When you walk through the gym doors, we need you to turn on your “CrossFit switch”.  You may have had a rough or long day, but as soon as you walk through to the training room, all that goes out the door.  For the hour that your with us, we want you to make the most of it.  It’s an hour to focus on your goals.  It’s an hour to alleviate stress.  It’s an hour to work hard, challenge yourself, and have fun.  And ultimately, it’s an hour to train to be a better you.  You’re with us because we’re here to guide, lead, motivate, teach, correct, and kick your behinds in high gear.  We do our best to fire you up, so just do your best to meet us half way.  “Good evening students!”

Main Group Workout
1RM Clean
1RM Floor Press
1RM Overhead squat  

1 mile time trial

Cash out: 400m walk

040612 CFT2 & Mile Time Trial


Here’s what’s in a 24oz Sugar Free Rockstar. We had this discussion last year, but since many of you are new this year, let’s review. I really don’t have anything against most of the ingredients used in a Rockstar or other similar “energy” drinks. Most of it is some form of vitamin or extract. What concerns me is that “natural and artificial” flavoring stuff (more on that here if you really want to get nerdy, and if not skip to 10:30). It’s the 5th main ingredient in this drink and I have no idea what it is and I bet know one else knows or can even find out either. The other concern is the amount of sugar. It states total sugars = 0. But doesn’t it taste sweet? Sure does, and you’re brain thinks it’s sweet as well and will start sending signals to your pancreas to spike up insulin.

If you’re needing a Rockstar at the gym, you probably aren’t needing a workout, you need rest. If I was to absolutely need a caffeine pick me up, I’d go for a mid sized iced black coffee that contains the same amount of caffeine as this Rockstar, the rest of the stuff taurine, ginseng, and all that isn’t in enough quantity to make any effect. Just be careful.

– From a guy that used to have cans of this stuff in his cubicle.

Main Group Workout
4 rounds each for time:
800m run

(Rest ~3-4 minutes between rounds)

022612 800m Time Trial

Great job on maintaining your form today. The community as a whole is progressing well. Keep it up. If you haven’t been able to make it into the gym, work extra hard on your nutrition so that you’ll set yourself up for success when you return.


Main Group Workouts (Compare to 7/6/11)
Workout Group A
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Andrew Nuttall
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

He is survived by his parents, Richard and Ethel Jane Nuttall.

Workout Group B
5 rounds for time of:
800m run
5 rope ascents (scale 25 jumping pull ups, bar 1 foot above head)
50 push ups

Robert J. Cottle
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT.

He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

021612 Nutts & RJ


Thank you for another great week.  One filled with PRs, heavy lifts, long runs, and everything in between.  Thank you for your loyalty and more than that, thank you for your faith in what we do.  Being a CrossFit 101er means always taking the harder road and making the hard decisions.  It’s easier to stay home, it’s easier to take a break, it’s easier to eat what you really want, and it’s easier to workout somewhere else, but choosing to embrace the suck with us and TYBing on a daily basis it was makes our community elite without the elitism.  101% for life.

Have a great football weekend and I expect to see everyone register and join our CrossFit Team 101% for the 2012 CrossFit Games Open.

“Lumberjack 20” (Compare to 5/12/11)
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

020412 Lumberjack 20



Everything we do in the gym can be considered a skill and skills take practice to get better at, but we need to make sure you’re practicing with efficient and safe movements.  What are the basics of a squat?  Keep your lumbar curve intact, weight over your heels, and pull your hips below your knees.  Most of you came to us with no idea on how to squat safely and the same can be said about running.What are the basics of running?  Land on the balls of your feet, pull your heel up directly underneath your hip, and fall forward.  Just like how some of you felt like squatting the way we were showing you was a lot harder to do in the beginning, so will the POSE running technique if you’re still starting off.

Like the squat, running will get more efficient as you practice efficiently.  And like the squat, if you’re technique is off or you are not consistent, your lower back and joints will not like you.  Be patient with yourself and balance tomorrow’s workout between pushing the pace for a PR with maintaining consistent and sound technique.

Main Group Workout
10k run (Compare to 8/25/11)

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

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