The Franco 110% WOD

For Time:
10 Thrusters 135 lbs
10 Power Cleans 135 lbs
10 Push Presses 135 lbs
10 Deadlifts 135 lbs
10 Kettlebell Swings 55 lbs
10 yd Weighted Lunges 25 lbs
10 Burpees
10 Sit-up (standard)s
10 Double Unders
10 Thrusters 135 lbs

Post total time.

Will - 10:25 135#

Misty - 8:58 65#

Todd - 12:37 95#

Thank you for the good times, Franco.

Franco was the heart of our little gym. He was the most consistent and the most encouraging to others. If he wasn't in town he would always text me wanting to know what the workout of the day was. He did this even when he was on the mountain elk hunting. He would attack the workout, he loved the challenge. After looking up at the workout written on the white board he would do a little head nod acknowledging his opponent (the workout) and then he'd say, "lets do this." He was best at thrusters, he worked like a piston. He could complete the Fran workout "as prescribed" completing three rounds (21-15-9) of pull-ups and 95# thrusters. He made everyone feel good. Often times he would make sure I got the workout in by staying after running the clock and cheering me on.

Although he passed from this life he has left an real impression on those who spent time with him. One day he came in and mentioned that his back was sore from the previous days workout. I said, "so do you need to take a week off then?" "No man, you just gotta push through it." That's what he always did. Now it is time for all of us to "just push through it." At least, we have his example and we can do it like he did it, with heart, never quitting.

Thanks, Franco. For all the good times.

KSL News Story
My understanding is that accounts have been set up at Wells Fargo and Zions Banks for Franco's family. He has a wife and five children.

Hopefully the last of the snow...

Hang in there... OK Congressman competes in CrossFit

Hey everyone, I am trying to catch up with my day job (one reason why we are cutting back on the morning Wods). If you need an at home work out please look at previous posts or use www.wodshop.org, click on the gymnastic WODs, these are mostly body weight workouts. To see the WODs being done at the shop go to Beyond The White Board.

Kepp up the good work and enjoy the Easter weekend.

CrossFitting Congressman

A rare short week this week... Gone Thursday and Friday.

I will be here Monday, Tuesday and Wednesday. The kids are out Thursday and Friday. I am disappointed that I won't be here April 1st to do my April Fools day workout, something like 6 hours of Zumba!

Starting the following week we will be cutting back on the Morning workouts, at least for the Month of April. It is looking like we will only do morning workouts on Tuesday and Thursday. For the past month the mornings have been slim pickins, it will still workout for the punch pass folks, plus you can use the at home WODs as filler. Personally and through the web site support will still be available even on the off days.

Feel free to let me know what you think or if you need clarification.

Furious Pete Documentary Preview - Interesting...

At the Shop:

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips.

At Home:

Burpee Heaven
For time
1000x Burpees
No, that's not a typo - ONE THOUSAND BURPEES

or just do as many as you can and post it to comments.


New links on BTWB, great tools for enhancing your workout.

At the Shop:

2 rounds for time of: 21 Kettlebell Swings 53 lbs 21 Thrusters 95 lbs 21 Push-ups Post total time.

Beyond the Whiteboard now has links to videos and articles that may pertain to this workout.

At Home:

3 rounds
30m Burpee-broad jumps
30m Reverse walking lunge
15x Push-ups


Let's Do It!

Chris Spealler 140# -vs- Jason Khalipa 210#

At the shop:

10-9-8-7-6-5-4-3-2-1 reps of:
Pull-ups - Chest To Bar
Box Jump - 30ins
GHD Sit-ups Post total time.

At Home:

3 rounds
21-15-9 reps,
Handstand push-ups (get knees above head, like on a chair/end of couch)
Burpees


It's Spring Time! Maybe for real...

PA sectional highlights - Video

At the shop:

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post Total Reps.

At Home:

Same as above. Sub single jumps for double unders.

Links - Double Unders

Friday, enough said.

At the shop:

10 rounds for time of:
15 Deadlifts 135 lbs
15 Push-ups

Scaled Version - 10 deadlifts @ 115lbs (guys) 95lbs (gals) & 10 push-ups each round

Post total time.

At Home:

8 rounds
30-sec Handstand hold (Do a handstand against the wall, if you can't do 30 sec do it as long as you can)
10x Squats

I can't think of a headline and the space bar isn't working today.

At the shop:
5 rounds of "Hold it right there."
The goal is to hold each position for 30 seconds. Total time for each position will be scored.

Hand Stand Hold
Air Squat Hold
Elbow Plank Hold
Dead Hang Hold from pull-up bar


At Home:
5 rounds for time:
50x Double unders or 150 single jumps or 100 single jumps
10x Handstand push-ups or 15 push-ups
40x Double unders or 120 single jumps or 80 single jumps
8x Handstand push-ups or 13 push-ups
30x Double unders or 90 single jumps or 60 single jumps
6x Handstand push-ups or 11 push-ups
20x Double unders or 60 single jumps or 40 single jumps
4x Handstand push-ups or 9 push-ups
10x Double unders or 30 single jumps or 20 single jumps
2x Handstand push-ups or 7 push-ups

50 Burpees if you don't wear green today.

My second week update - Eating Paleo
Adam Farrah, B.S. - Making the Paleolithic Diet Work for You

At the shop:

7 rounds for time of:
5 Push Presses
5 Pull-ups
5 Double Unders or 25 single jumps

Post total time.

At Home: Warm-ups and Scale as needed

1 round
150x Box jumps (try and find a stable 8" to 16" thing to jump on)
Run 800 Meters


The sun feels good!

Nicole Carroll CFJ- Getting off the Crack

At the shop:

10 rounds for time of:
15 Deadlifts 135 lbs
15 Push-ups

Post total time.

At Home: Warm-up and scale as needed
3 rounds
Run 400m
20x Burpees
20x Squats
20x Walking lunge steps, each leg

If it doesn't get to 55 today, I'll wait longer.

Melissa Urban - Change Your Life in 30 Days

At the Shop:

As many rounds as possible in 15 minutes of:
15 Back Extensions
15 Knees to Elbows
15 Overhead Squats 95 lbs

Post total rounds.

At Home:

Max rounds in 15 minutes
15x Double unders of 60 single jump rope
15x Sit-ups
15x Back extensions or "Super-mans"


I will not be in tonight.... You get the virtual Double D.

I will not be in Friday night.




At Home:
10 rounds, start and finish wod with 1 mile run
20-18-16-14-12-10-8-6-4-2x reps
Pull-ups
Burpees
Push-ups
Sit-ups
Squats

If needed, cut in half, leave out the run, leave out one of the 5 exercises, it can be scaled in so many ways. Just have fun and stick with what you decide.
Have a good weekend.



Daylight Savings Time begins this Sunday

Daylight Savings Time begins this Sunday at 2:00 am. Set your clocks forward one hour.

At the shop:

Good mornings, Abmat sit-ups, MB Slams, MB wall busting twister things. Maybe some skill work.
How many double-unders can you string together?

At home:
For time
Run 1 mile
Stop every minute and do 20x squats

Right down the middle now... Nice an easy.

"Let’s consider CrossFit as an adjective rather than a noun. I am CrossFit, as opposed to I do CrossFit." CFJ, Weakness Bias Training, March 8 2010

At the Shop:
21-15-9 reps of:

Deadlifts 225 lbs
Overhead Squats 135 lbs

Post total time.

At Home:

3 rounds
21-15-9x reps
Tuck jumps
Pull-ups/Body Rows
Sit-ups

Day Two.

Did you know that Alabama is the National Champ!
Just in case you missed it.

At the shop:
"Jackie"
Row 1000m, 50 45# bar Thrusters, 30 Pull-ups.

At Home: Default CrossFit Warm-up (see previous post)
10 rounds, 10-9-8-7-6-5-4-3-2-1x
Burpees
Sit-ups

Hello Cindy! Also, Will makes it a week on Paleo.

Will's first week on Paleo

At the Shop:
"Cindy"
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

At Home: Warm-up - official CrossFit Warm-up after clicking link, scroll down little to find the warm-up.
Same as above. Sub ring rows or jumping pull-ups for pull-ups.
Level 2 - cut time to 10 minutes.
Level 3 - cut time to 5 minutes.

Links - Ring Rows, jumping pull-ups or shoulder press.

Will Smith Being the Insperation...have a great weekend.

10 minutes of Will Smith for the weekend.