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Page 101

WOD: for time:
Run 800 meters
4 rounds of the couplet:
Muscle-ups, 5 reps
Deadlift, 15 reps, 225#/135#
Run 800 meters


A. Front Squat 3-3-3


B. AMRAP in 12 mins of:
12 Toes-to-Bars
12 Front Squats, 115/73#
12 Burpees


Whole Life Challenge: My reflections/”revelations” for the first week’s challenge: none of the bacon at the local restaurants is WLC-friendly (there is sugar in it), and all the local sweet potato fries are cooked in soybean oil. Here is some of the good stuff though, from the US Wellness Meats:
Sugar Free Beef Bacon Tips
Sugar Free Pork Bacon Ends
Sugar Free Beef Bacon
Sugar Free Pork Bacon


A.  4 sets NFT of:
Supine Rings Body Rows @32X2, 10-15 reps (feet on the box, body horizontal to the floor)
Hold L-Sit on parallettes, 30 sec, rest 30 sec
Hold Straight-arm Plank (top of a push up position), 60 sec, rest 30 sec
Hold Left Side Plank, 60 sec, rest 30 sec
Hold Right Side Plank, 60 sec, rest 30 sec


B.  Row 2k


Food for Thought: repost from 2010 by Freddy C. of CrossFit One World – CrossFit Burnout.


Becky v. Stone. (Becky won!)

A. Clean & Jerk, build up to a heavy tripple with near perfect form in 20 min (3 heavy reps within about 45 sec, not a touch-and-go)


B. GrAnnie
6 Clean & Jerk @ 135/95#
50 Double Unders
50 Sit-ups
6 Clean & Jerk @ 135/95#
40 Double Unders
40 Sit-ups
6 Clean & Jerk @ 135/95#
30 Double Unders
30 Sit-ups
6 Clean & Jerk @ 135/95#
20 Double Unders
20 Sit-ups
6 Clean & Jerk @ 135/95#
10 Double Unders
10 Sit-ups


Note: Cap – 20 min. DNF is for losers. Scale accordingly.


Congratulations to Dave C and Chad S for the great performance at The PUMP Games last weekend!


Open Floor: work on the skills that require the most attention for YOU, or just hit that workout you missed last week. Please register for your classes ahead of time and don’t forget to sign-in as you come in using the laptop by the entrance.


Whole Life Challenge: Don’t forget to record your score for yesterday online. WEEKLY CHALLENGE #1 – BE THAT GUY


Announcement: This coming Wednesday at 6:30pm we are starting our new Gymnastics Class led by Olympian and Former National Champion Dave Durante! Classes will include:

  • Shoulder Warm-up: instruction on elastic band shoulder specific exercises to assist with getting shoulders prepared for workout.
  • Flexibility: portion of class will be spent on stretching exercises to help get a full body flexibility plan in place.
  • Basics and Handstand Work: the basics of tumbling and rolling will be taught as well as handstand positional work. Will help with learning complete body awareness which is essential when learning more difficult skills in any discipline.
  • Core Work: all classes will end with a core workout based around exercises that strengthen the entire core (abs, obliques, and back).
  • Additional Specialized Work: depending on equipment availability and size of class we will sometimes spend time working on ring skills (L seat, ring dip, ring pull up, muscle up, skin the cat, etc.), swinging and tap techniques on bar, as well as some drills on parallel bars.


Whole Life Challenge starts TODAY!


Here are the details for the benchmark workout and measurements.


We will do the challenge workout at 9am at the Murray Playground & Sportsfield three blocks south from the box, between 45th Ave and 45th Rd, 21st St and 11th St. At 10am and 11am we will have regular classes at the same sportsfield, but everyone will do the Whole Life Challenge workout. That said, challenge participants can show up at 10am or 11am, but strongly encouraged to do it at 9am, especially if you or your family/friends have never done kettlebell swings, burpees or shuttle runs. At 9am we will spend extra time going over the workout movements for those who have never done CrossFit.


Challenge participants will be measured after the workout. We will also hold a Q&A session.


WOD: as many reps as possible in 9 min of:
7 Kettlebell Swings, 24/16kg
7 Burpees
50m Shuttle Run


USE OR BE USED (from the WLC blog)
The Whole Life Challenge is a tool. A lot like a hammer. When there is a nail to be driven, you grab your hammer and hit the nail — you don’t hit yourself in the head with the hammer! You USE the hammer for the job it’s designed to do.


Right now things are the way they are for you. Not bad, but maybe there are some things you are tired of feeling, doing or saying to yourself. That is your nail. The Whole Life Challenge is your hammer.


My question to you is, are you going to use the Challenge or be used by it?


If you are going to play this game as training for your life after the challenge is over, you are using the challenge.
If you are going to play it only to win, you are going to be used by it.
If you are going to embrace the ups and downs as opportunities to learn how to make things work, you are using the challenge.
If you are going to fight against the rules like they are standing in the way of your points, you are going to be used by it.
If you are going to make choices as a way to see how a long term commitment to health works in your whole life you are using the challenge.
If you are going to try to be perfect for 8 weeks in spite of nothing else working for you, you are going to be used by it.


This is not 8 weeks. This is your life. If you want to win, great. But look to see what real winning looks like for you before this starts. Does it look like 8 punishing weeks and “business as usual” after September 15th or does it look like building a sustainable practice of health where you are 100% in charge of your results?


Yes, the Whole Life Challenge “winners” get prizes. But everyone who takes this challenge on 100% will walk away with something far more powerful than any external reward.


You walk away with freedom. You walk away with choice. You walk away with your whole life.



A. Establish Max Turkish Get-Up


B. Diane:
21-15-9 reps, for time of:
Deadlift 225/155 lbs
Handstand push-ups


The Whole Life Challenge is upon us! The most important thing to remember now is that this game starts this Saturday. That means that you are tracking your habits starting Saturday morning. The first day that you must log in and record a score will be on Sunday, September 16th for your performance on Saturday. Don’t forget – 3pm or it’s a zero! All classes this Saturday will be at the Murray Playground & Sportsfield three blocks south from the box, between 45th Ave and 45th Rd, 21st St and 11th St. Get ready for some fun! Not registered yet? What are YOU waiting for? Register here!


Carlos, Turkish Get-up

A. Max Pull-ups test.
1 set of strict pull-ups, if 5 or more continue with
1 set of kipping pull-ups, if 30 or more continue with
1 set of butterfly pull-ups


B. 3 rounds for time of:
800m Run
15 Dumbbell Snatches each hand, 40/25#
30 Pull-ups


Watch the Videos: PULL-UP VIRTUOSITY: part 1, part 2


Whole Life Challenge is starting this weekend!
This Saturday the 15th is the start of our Whole Life Challenge.
We are kicking things off at 9am and will run through regular Saturday class times until about 12pm. We will be measuring, testing and getting the participants set up with everything we have in store for the next 8 weeks.
Here are a few things you need to know about the challenge:

  • No Pay, No Play. Everyone who has signed up, needs to also make sure they have paid for the entry online before Saturday.
  • Make Ups: If you absolutely cannot make it Saturday, you can schedule a check in before or after the weekend with one of the coaches.
  • Friends and Family!  Come on folks!  Lets get your friends and family in on this.  We will be announcing a community workout each week for the friends and family who are entered in the challenge.  There is no extra cost for the classes, just an opportunity for them to get training in along side you.
  • Challenge Rules:


WOD: Back Squat 3-3-3-3-3


Announcement: We are hosting the midweek Outlaw Training Camp on Mar 6 – 8, 2013, and it’s already almost sold out. For more details and to sign up go here.


Quote of the Day: “I think people get so caught up in individualized programming that they lose the fact that you have to be a competent athlete before anything else.” -Rudy Nielsen, Owner/Head Coach, Outlaw CrossFit.


Note: In today’s workout the five sets are not meant to be done building up to a 3-rep max by the end of the workout. Your first set should be close to your 3 rep max. We are squatting high bar, ass to grass (without compromising your back). There is no excuse for the depth of your loaded squat to be different than the depth of you air squat. Here is the depth to shoot for:



…and please don’t be this guy:


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