Thursday 110602

As many rounds as possible in 15 minutes of:

15 Wallballs, 20# (14#)
1 Legless Rope Climb

Sub the rope climbs with legs or with ground to standing plank pulls at 5:1.

Post rounds to comments.

Boom goes the dynamite.

The CrossFit Games Regional Competition are fast approaching and the event host needs volunteers:

They are looking for a few good men and women to help  them run the event.  They are especially short on the Thursday set-up shift and the Sunday evening tear-down shift.   Every volunteer gets free admission and a behind the scenes look at a world class event. If you are willing to help out, please contact Thank you.

You've gotta walk before you can run.

CrossFit is all about intensity right?  No, I'm not talking about the yelling, screaming, dumping weights from overhead, chalking you face, tearing your shirt off and pound on your chest sort of intensity.  I'm talking about measurable intensity - also known as power output.  The more intensity we're able to pour into a WOD, the more we'll adapt and benefit from it. But….

Yes, there's a but.  Two things must be in place before introducing the concept of intensity - sound mechanics and consistency of those mechanics.  We drill this into every athlete's head as they finish their foundations, but once you get sucked into the vortex of a group WOD, sometimes logic and common sense go out the window. Unfortunately, that's how people get hurt.

By taking the time to learn, practice, and perfect your mechanics on each movement, you're setting yourself up for success.  By being able to complete mechanically sound movement consistently well, time and time again – you've opened yourself up to the world of intensity.  What is your achilles heel?  Are you ready to work on it until it becomes a strength rather than a weakness? 

Housekeeping Note:  We have moved the stereo equipment out of the office.  Please Please Please DO NOT LEAVE anything on the shelves under the cork boards.  We have a beautiful bench cubby for all your wonderful things. I don't care if you are Mahatma Gandhi, this means you too. We thank you and our rave-tastic system thanks you! 


  1. Dan :

    Hey Rich, good job spotting. LOL. Just kidding.

  2. Rich :

    Thanks Dan! At some point ya just gotta let them take a tumble – its the only way they learn, push them out the nest!

  3. Dane :

    @anybody that can do the legless rope climbs you are a certified badass.

  4. bill :

    Love the caption!!

  5. John :

    Say goodbye to the food pyramid, there’s a new plate in town.
    Still not paleo/zone, but at least it’s not served with a side of soda…

  6. Greg :

    Matt thanx for the KILLER endurance WOD today. Again I have been humbled.

  7. David S :

    6+15 RX

  8. Matt :

    Great workout today… ouch!

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