Memorial Day Murph


One Class only on Monday, May 29th at 7:00am!

It is a CrossFit tradition to perform Murph on Memorial Day, and we've done it every year since 2009. We honor those who have given all for our freedom as we give ourselves to this workout. Join us at 7am sharp, so we can beat the heat.



1 Mile Run

100 Pull ups

200 Push ups

300 Squats

1 Mile Run

*Partition Pull-Ups, Push Ups, Squats anyway you like. If you have a 20lb vest, wear it.  



What if I can only do one?

Put the weight anywhere you can! 

Put the weight anywhere you can! 

Saturday's workout included 6 rounds of max rep strict pull ups in a minute (along with other movements). An athlete who has just recently achieved her first strict pull up asked "what should I do instead of pull ups?" My answer to her was to do one or two strict pull ups, not to substitute them for ring rows or jumping pull ups. She was able to get two pull ups each round, which is probably more pull ups than she has ever done in a single training session before. That makes for a great workout, and will improve her strength and endurance in that movement. The trading stimulus she experienced doing those two strict pull ups was probably pretty similar to other athletes doing 5-10 per minute.

Had the workout been 21-15-9 reps of pull ups and power cleans, I would have had her substitute in a different way. Options here would include less pull ups (12-9-6) while still doing 21-15-9 power cleans, or possibly performing jumping pull ups or ring rows if we felt like she could sustain the pull ups. 

Scaling is more of an art than science. Make sure to ask for help when you scale and try not to get locked into one way of doing it when you do!

(Mis)Counting Reps

A few athletes doing toes to bar.  

A few athletes doing toes to bar.  

Everyone accidentally loses count from time to time. You're in the middle of a long workout, there's no oxygen getting to your brain, your heart is beating out of your chest and as you pick up the bar, kettlebell or medicine ball you think "was I at 47 or 57?" Your willingness to take the lower number and do the possible extra reps says great things about your character. How you do anything is how you do everything, right?

Another issue entirely is purposefully shaving reps, doing less than you've commited to do prior to the workout, or just moving onto the next movement or round when someone else does or you get tired. In a three round workout of 10 Clean and Jerk, 15 Burpees, 20 Wall Balls, an athlete might do 9 Clean and Jerks one round, 7 the next, and 8 on the last round. Burpees go 12, 10, 10, and wall balls are 20, 17, 16. At the end of it all the athlete says "my time is 8:42! I felt pretty good today!"  Scaling the reps prior to the workout to 10 C&J, 10 Burpees and 15 Wall Balls is totally acceptable and necessary at times, but shaving reps and doing random numbers of reps is not!

I think this happens for multiple reasons. Not wanting to be the last one done and not being mentally strong enough to keep pushing when the workout gets tough and you fall behind are possible reasons in addition to flat out cheating to win. If one of the first two reasons apply, SCALE THE WORKOUT from the beginning and do all your scaled reps. If you're just cheating to win, DON'T BE THAT GUY/GIRL. In either case, it may interest you to know that Coaches sometimes count your reps, and so do other athletes. If you're not doing what you say you are, or logging a different result on Beyond the Whiteboard, chances are that your Coach knows you're BS'ing and so do your friends! Remember, the main reason we track results is to track progress. If you're entering phony info, then you have no real results to compare, and it will be impossible to see yourself progress. You're only fooling and hurting yourself!

Coaches are there to help you pick the appropriate amount of work for each WOD. Ask them for help! If you just need to learn to count, get a math tutor or ask a 1st grader!

Training Through Injury

Patty recently suffered a broken wrist outside the gym. She's already back in action.  

Patty recently suffered a broken wrist outside the gym. She's already back in action.  

Stick around long enough and there will be a time when you're not 100%. Accidents happen outside the gym more often than inside, and it's important to keep training what you can when they do. If you break a wrist, there are many lower body exercises and one arm exercises that you can continue to work on. If you have surgery on both hips, that gives you an opportunity to work on upper body strength. CrossFit has a pretty broad range of possible exercises, and I bet that no matter what is going on to prevent you from doing one type of movement, there are others you can work on until you're better.   

Moral of the story: don't let an injury keep you out of the gym, whether it's a paper cut or a cast! 

Nutrition Challenge Day 1


Are you ready to crush this challenge and reach your goals? Hopefully you did some grocery shopping this wekend, did a little meal prep and played around with the app to get the hang of how it works. If you have any questions, reach out to me or Tiffani for help!

Remember: 1 point for 8 hours of sleep, one point for doing the WOD, and 1 point for each Macro if you stay on target for a possible 5 points per day. Keep track, be honest, and be ready to turn them in on Monday of each week.  

Focus on: Lean protein sources, lots of veggies, and healthy fats. Avoid: processed carbohydrates, fast food, soda and alcohol.  

Weigh and measure everything you eat this week, and start to learn what your portions should look like.