Monthly Archives

October 2012

WOD for Thursday, Nov 1, 2012

By | WOD | One Comment

Press 12-10-8
Wall squat
5min AMRAP:
(2min rest between rounds)
1) SDLHP (95/65)                  10
    HR Push ups                        10
2) MB cleans (20/14)            10
    Elevated ring rows             10
3) Ring dips                             10
    Weighted sit ups (30/15) 10

Don’t ask us how much you squatted last week…

By | Fitness education, Motivation | No Comments

Hey All-

If you have had any exposure to CrossFit I’m sure you have heard someone use the “PR” acronym. All that means is “Personal Record.” This could essentially be anything; a 250lb dead lift, a faster mile time, 100 consecutive double unders, etc. Why are PR’s important to us? Because they signify an accomplishment that was made. It shows that hard work and dedication does truly pay off. Most importantly, it gives us confidence not just in the gym but everywhere else as well. That’s why we want you to be recording your workouts personally. How else will you know if you lifted more weight this month than you did last month? The past month or so I have been a little discouraged about my lifts; I was sure that this summer I had been pressing, squatting and dead lifting at least 10lbs more. That’s when I returned my workout log and discovered that over the summer I was in face lifting more weight, however it was at a significantly lower rep range. If I hadn’t been recording my workouts I would have stayed discouraged and frustrated; now I can go into our strength cycle of training with confidence and anticipation so that I can crush my summer numbers. Record your workouts. Set new goals and work at them. Earn yourself some confidence.


See you on the Hill,


Don’t be this guy!

By | Fitness education, Instructional videos, Mobility | No Comments

Hey gang,

I hope you are well! Please don’t be this guy. Researchers in the Sports Medicine had spent countless hours looking for the best way to injury in sports. Even though, the medicine is very advance they have not found a precise way to prevent injuries. Many suggest that a proper warm up routine consisting of calisthenics and dynamic flexibility is the best way to prevent injuries. Others, focus on static stretch and myofascial release or foam rolling at the end of the workout to effectively decrease injuries. Who is right? While the really smart people figure it out at CrossFit on the Hill we practice a little of everything.

Most of the time we focus on mobility exercises. Mobility exercises focus on increasing the range of motion of the joint. The rang of motion is improved by taxing the muscles that are causing limitation in the range of motion of the joint. We have found that mobility exercises allows the athlete to work through a better or bigger range of motion. Hence, the athlete gets to recruit and train the entire muscle not just part of it. At this time we can train a greater range of motion improving the overall strength and mobility of the joint.

The most common injuries happen when the muscle its force to a new range of motion under tension. Hence, the muscle has never been to this range of motion under tension causing it to give out. Loading the muscle through the full range of motion might prevent this type of injuries. Check this quick video where I work With Coach Jenna to improve her hip mobility by taxing her hamstring muscles.

See you on the Hill,

Coach Javy

Think Outside the Box

By | Fitness education, Motivation | No Comments

Hey Guys-

I hope you’re staying safe and dry during the hurricane. Worried about getting out of your CrossFitting “routine?” Ever heard of a travel WOD? It’s a CrossFit workout that is designed for people who have limited or no equipment or space. Check out this extensive list of travel WODs, pick one or two and get to it. Don’t let Sandy get you down and fall behind on your fitness goals!

Failing makes you better!

By | Fitness education, Food & Nutrition, Motivation | No Comments

Hey gang,

I hope you are well. We had a great week at CrossFit on the Hill. The website is life at and it will continue to improve. Today I want to talk about failures!

We go out the door every morning hoping and expecting success. But what happens when we fail! What is our first response? How do we cope with it? Do we bounce back? I love baseball. So I am going to use a baseball analogy to make my point! A major league hitter, who gets paid millions dollars a year, is above average if he gets 3 hits out of 10 at bats. So that means that he fails 7 times. He is successful only 30% of the time. It is interesting to see how they learn from their failed at bats to be better on their next opportunity. The baseball hitter goes up to the plate knowing that he is most likely to fail than to succeed. But he is confident in his character and better equipped to be successful.

How do we develop that character? Most if us are driven by success in the workplace, community and at home. But failures often derailed us from the track to success. We find ourselves stuck after we have failed trying to answer why. But the question that we need to answer is for what. For what did I fail? What is it to learn? With this character, we can see past the failure and learn from the opportunity in front of us. Why?, will keep us in the past without an explanation of the present. Also, it makes us feel like a victim without power to make a change. For what?, allows us to embrace the present time and learn from it. So now better equipped and prepared, we can pursue our next challenge at work, in the community or at home.

The pursue of better health, a fit body and good eating habits is challenging. But it could be overcome if you focus on the daily routine, make wise decisions and learn from your failures. Here are two examples of very successful people who failed quite a bit.

These are excerpt from the End of Three Fitness blog.

Michael Jordan: Most people wouldn’t believe that a man often lauded as the best basketball player of all time was actually cut from his high school basketball team. Luckily, Jordan didn’t let this setback stop him from playing the game and he has stated, “I have missed more than 9,000 shots in my career. I have lost almost 300 games. On 26 occasions I have been entrusted to take the game winning shot, and I missed. I have failed over and over and over again in my life. And that is why I succeed.” 

Babe Ruth: You probably know Babe Ruth because of his home run record (714 during his career), but along with all those home runs came a pretty hefty amount of strikeouts as well (1,330 in all). In fact, for decades he held the record for strikeouts. When asked about this he simply said, “Every strike brings me closer to the next home run.”

See you on the Hill,

Coach Javy