June 25, 2016

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mckenzie low clean

Workout of the Day
1 mile run
80 double unders
60 wall balls 20/14
40 burpees over bar
20 front squats RX+ 185/120 RX 135/95 M55+ 115/75
*25 minute cap

Post your scores to the Whiteboard.

June 24, 2016

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Strategies for Eating Out and Staying on Track 

Eating out is fun…it’s social, you get to choose exactly what you want, you can try new things. Unfortunately, some of us get stressed thinking that a restaurant meal will blow our diets. We don’t know how to choose wisely, so end up saying “screw it” and order whatever fat and sugar-laden foods tempt the ‘ol tastebuds. So, here is how I approach eating out so I can still stay on track.

  1. I review the restaurant’s menu online so I know what I will most likely be ordering. I then enter the meal in MyFitnessPal (since I track my food daily). That way, I can work the rest of my meals around the restaurant meal and I still meet my target macros. That will most likely mean eating lower carb or fat at the rest of my meals.
  2. I focus on lean protein (usually fish), a gluten-free starch like potatoes or rice and fresh vegetables.
  3. I know there will  most likely be added fats, even in grilled meats and vegetables, so I factor that in.
  4. I ask questions to my server and make requests (like dressing on the side), no butter, hold the cheese, swapping out potato for pasta, etc.

It’s possible to eat clean at nearly any type of restaurant – ask for Italian sauces on a bed of sautéed spinach instead of pasta; at Asian restaurants opt for sushi with a side of steamed broccoli; steak, vegetable and potato at American restaurants; tacos wrapped in lettuce at Mexican joints…even Chik Fil-a has grilled nuggets now!

It’s that easy. All this said, I do have my moments where something sounds so good that I can’t resist. If I overindulge, I just get back on track. No food shaming, no guilt.

johnny clean 1

Workout of the Day
Barbell warm-up/drills

Every minute on the minute for 10 minutes:
2 power snatches
-Drop bar in between reps
– Focus on a good set up for each rep
-Pull yourself down into a low power snatch (catch position)

3 sets of:
5 strict pull ups with 3-second pause at top + 8 kipping pull ups
– try and hold onto bar for entire complex

3 sets of:
5 strict press
10 bench press

1 set of 60 Abmat sit-ups

Post your scores to the Whiteboard.

June 23, 2016

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The “Quick Release” – Getting in and out of the Concept2

Watch this video for tips on the proper placement of your foot in the foot stretcher and how to quickly get in and out of the rower.


Workout of the Day
Four sets of:
5 minutes of :30/:30 Ski erg
(first :30 at 85%, second :30 @ 50%)
rest 5 minutes between sets

2 sets of:
10 (each side) quadruped reach and rotate

10 (each side) quadruped rotation with band assist

10 foam roll wall slides

Post your scores to the Whiteboard.

June 22, 2016

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Regionals vs. Games Athletes

CrossFit HQ compiled a list of what separates regionals and Games athletes, when it comes to certain benchmark lifts and workouts. Considering Regional athletes represent the top .0000-percent of CrossFit athletes, these Games athletes are just freaks of nature!

Check it out:


tom klapsa air bike


Workout of the Day
:05 (heats, stagger start) 
10 minute AMRAP of:
30 calorie bike
15 power cleans Rx 135/95 M55+ 95/65
7 thrusters Rx 135/95 M55+ 95/65

rest 10 minutes 

10 minute AMRAP of:
15 toes to bar
15 handstand push ups (Rx+ strict)
15 burpee box jumps 24/20

Mobility – 3 sets of:
1:00 box stretch
daniel TJ box stretch
1:00 each side twisted cross
twisted cross
1:00 each side internal supine twist (see photo and description below)
lay on back with knees bent half way, fold both knees to 1 side of body, put bottom foot on top of other leg
internal supine twist
Post your scores to the Whiteboard.

June 21, 2016

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Today’s post is from Rana Khan, our resident yoga instructor, super mom and CrossFitter extraordinaire…

The practice of therapeutic yoga builds mental focus and enhances the mind-body connection. Its emphasis on what you are feeling physically and mentally, as well as the practice of focusing energy, can be directly applied to Crossfit, helping to prevent injuries and perform better. Yoga increases flexibility and range of motion, improves balance, and cultivates deep, relaxed breathing. The practice of lengthening the muscles while deep breathing helps to release accumulated stress and anxiety that are stored in the body as physical tightness and tension. 

In addition to instructing you through the asanas (postures), you will learn to engage in conscious relaxation and the release of tension. After practicing, you will feel light, calm, and renewed. 

You do not have to be “bendy” to practice yoga! I offer variations to fit the needs of your body. Yoga is excellent for improving flexibility, but it is also a form of meditation (“meditation in motion”) which, if practiced regularly, can help to develop inner strength and resiliency, and can improve all aspects of your life. 

Join me for yoga every Saturday at 10 AM. Bring a yoga mat and a friend!

Cost: $5 members $10 non-members

christina glute bridge

Workout of the Day
:05 (heats of 7 with 10-minute stagger start)
For time:
100 calorie row
100 double-unders
5 rope climbs
50 calorie ski
50 double-unders
3 rope climbs
*22 minute time cap
Note: bring socks if you are going to climb the rope; arrive on time to get a good warm-up (even if you aren’t planning on being in the first heat!)

2 sets of
:30 hollow body
:30 left plank
:30 right plank
:30 plank

1:00 saddle stretch
1:00 frog stretch
:30 (each leg, each direction) 3-way hamstring stretch

Post your scores to the Whiteboard.

June 20, 2016

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This isn’t news to anyone: it’s freaking HOT lately! With temperatures in the 90s and humidity levels through the roof, it’s extremely important to be hydrated for our workouts.

Not only will proper hydration keep you comfortable, but also safe. It is suggested that the average inactive person requires a minimum of 8-to-12 cups of water per day. However, active people need much more to replace the fluid lost during exercise. Depending on your perspiration rate, you lose about four cups of water per hour of exercise. Working out in our humid climate, you are probably losing 1/2 gallon or more of water through perspiration (have you seen the ski ergs following a workout lately?!).

The easiest way to stay hydrated is to drink at least eight ounces each hour you’re awake. Always have something to drink with you – when driving, at work, watching TV, eating, etc. Also, drink at least 16 ounces of water when you awake. Sleep—especially in a dry and hot room—can rob your body of needed water. You can easily wake up in a dehydrated state after a long sleep.

Drink water before, during and immediately following exercise. No, you don’t necessarily need to stop during a 10-minute metcon, but make sure to drink before and after. If you don’t replenish your fluid loss during exercise, you will tire and possible cramp. Performance will not be at your best.

Alcoholic and caffeinated beverages, such as coffee, teas, and colas, are not recommended for optimal hydration. These fluids tend to pull water from the body and promote dehydration, so they don’t count towards your daily fluid intake goals.

Signs of dehydration include:

  • fatigue
  • loss of appetite
  • flushed skin
  • heat intolerance
  • light-headedness
  • dark-colored urine
  • dry cough

If you experience any of the above symptoms, stop what you’re doing, grab some fluids and sit down.

Let’s stay safe and hydrated!

bryan burpee

Workout of the Day
2 sets of:
10 foam roll up wall (palms face each other) 
10 Prone PVC lift offs (face down, jerk grip)

Barbell warm-up/drills

Every 2 minutes for 12 minutes: (6 sets)
1 power clean + 1 hang squat clean + 1 front squat + 1 push jerk

3 sets of:
14 steps kettlebell front rack lunges
50m suitcase carry (focus on level shoulders, oblique activation) 

3 sets – NOT FOR TIME – of:
8 strict pull ups with 5-second pause at the top
8 man makers – description and video below (focus on level shoulders and good body mechanics through entire movement)

Post your scores to the Whiteboard.

June 18, 2016

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Join Rana at 10 AM for yoga (bring $5 and a mat; non-members are welcome, too, at $10).

junior ski erg
LJ & Junior 

Workout of the Day
For time:
20 snatches
20 bar-facing burpees (over bar)
30 clean & jerk
20 bar-facing burpees (over bar)
40 thrusters
Same bar/weight for all movements: RX+ 115/75 RX 95/65 M55+ 75/55

Post your scores to the Whiteboard.

June 17, 2016

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The Greek Hero at the Gym

Meagan brought me an article from The Wall Street Journal that looks at current attitudes in fitness. They include females wanting to be strong, training that consists of compound vs. isolation movements, and the current attitude of fitness that is both mind and body.

The article also details some historical aspects including the Greeks, the mindset of fitness in the 70s and how gym equipment was developed to make movement easier, but not necessarily more effective.

It’s an interesting read, so check it out here:  http://www.wsj.com/articles/the-greek-hero-at-the-gym-1465577901


britt lilli bike
Brittany & Lilli

Workout of the Day
Barbell drills/warm-up

Every 2 minutes for 12 (6 sets)
1 Power snatch + 1 low hang power snatch + 1 midhang power snatch

3 sets, not for time, of:
8 bent over dumbbell row
60 ft overhead barbell carry (scale – front rack barbell carry)
50 m reverse sled drag 120/90
– rest as needed between sets

Post your scores to the Whiteboard.

June 16, 2016

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Thought of the Day 

Oftentimes, we see our athletes’ technique looking completely on-point during the lifting drills we do; then, as soon as they hear “3-2-1-go!” something happens and the lifts look nothing like they did before. The athlete looks a bit spastic, rushing to get the movements done, yet not getting them done correctly.

This always makes me think of a saying that a high-level CrossFitter once told me at an athlete camp a few years back. “Slow is smooth and smooth is fast.”

Think about that during metcons. Smooth, controlled movement will save you time in the long run (and not to mention, well-executed lifts are safer lifts). I like to think of one or two easy cues to put me in a rhythm. Things like “punch” when I receive a push jerk. Or “chest up” each time I pull off the floor.

We not only want our athletes to be proud of the times they put on the whiteboard, but how they looked getting there.

Slow is smooth and smooth is fast.

amy flickinger bike

Workout of the Day
5 sets on the rower:
:30 at 95%
:30 rest
repeat for a total of 4 sets
– rest 5 minutes between sets

3 sets:
10 prone PVC lift-offs
10 cat cow stretch (neutral head)

2 sets-
1:00 couch stretch
1:00 box stretch
1:00 extended arm lizard

Post your scores to the Whiteboard.

June 15, 2016

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Travel Opportunities 

A couple of our members have brought our attention to some fitness-related vacation opportunities on the horizon. One, a CrossFit cruise, will take place at the end of the Summer. The other, an amazing bike tour of Italy, is slated for next Summer. Read on for more information and how to participate.

Cycling Trip in Italy

One of our members Ray Comparetta is organizing a cycling trip to Italy in June 2017 with Vermont Bicycle Tours (VBT). Ray has been on five VBT tours in Italy and would like to have a group of 16 to 20 CFVB members, spouses, and friends. Here are the highlights and comments about the trip:

  1. Cycling in Italy is a trip of a lifetime. The scenery is beautiful, the cities and villages are steeped in history, the motorists are respectful, the food and wine are phenomenal, and the Italians are very friendly.
  1. VBT is a well-organized, all-inclusive, yet low cost tour company that offers exceptional service, 4-star hotels, nice bikes, complete travel arrangements, and a diverse itinerary.
  1. The tour includes one day in the arrival city, five full days of cycling, and one day in the departure city. However, most people opt for the trip extension adding two days before and/or two days after the tour in amazing cities.
  1. There are two Italian guides who are like family members and offer van support, snacks, bike care, and guidance. They even carry your luggage from hotel to hotel.
  1. Based upon Ray’s 2014 experience the trip we are considering is the “Lake Garda to Venice” (Pre-trip in Verona, post-trip in Venice). It is rated “Easy to Moderate” and is suited for beginners or avid cyclists. There are also optional afternoon rides to add more kilometers. For those interested we can visit a CrossFit gym in Verona.

Please check out the VBT website for “Lake Garda to Venice”: http://www.vbt.com/tours/lake-garda-to-venice-cycling-italyos-veneto/

Ray is available to meet with interested members individually or with a group. He has been on this tour, has a slide show of photos, and can answer all your questions. He has taught himself Italian and will make sure everyone on the trip has a great time and maybe even gain a few pounds! (772) 473-0656 – rcomparetta@bellsouth.net



Ray cycling through a cherry farm

Hotel on Lake Garda

Fit Life Cruise 

Bill and Andy will be attending The Fit Life Cruise from September 2-6. The boat (Norwegian Cruise Line) leaves from Miami and goes to the Bahamas. The itinerary is packed with workouts, workshops and parties. For all the information, visit: http://fitlifecruise.com 

And here’s a recent article with a discount code at the bottom: http://thebarbellpress.com/wellness-tourism-fit-life-cruises-masterfully-merges-vacationing-and-crossfitting/ 



Workout of the Day
:05 (heats of 7)
AMRAP in 10 minutes of:
20-calorie row
2 rope climbs

rest 10 minutes 

AMRAP in 10 minutes of:
15-calorie ski
10 shoulder-to-overhead 135/95; Masters 55+ 115/75

3 sets:
:30 GHD back extension hold (chest parallel to floor)
15 Abmat sit-ups
1:00 plank

Post your scores to the Whiteboard.

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