Monthly Archives

June 2013

What Should I Wear? What Should I Buy?

By | Mobility | 2 Comments


Something that we are always discussing with members is wardrobe. From sneakers to headbands, people are always curious to know what we like to wear and which attire is CrossFit friendly. This is especially becoming more prevalent in the summer months.  Here is a list of things that I tell people to come in here with:


1. Wicking clothing– you want something that is lightweight and has some kind of synthetic material that will wick away sweat and dry quickly. Cotton is NOT one of those materials. That old tee that you got when you won the county football tournament in high school is going to stick to you like glue and stay wet all day long. Look for shirts that say “dri-fit” or “play dry” or really anything that says “wicking.”

2. Wrist wraps– not just for meat heads, folks. We are constantly loading our wrists in here, whether it be while doing thrusters (holding a bar in the front rack position) or handstand push ups. Wrapping your wrists for some of these movements will help give some extra support and prevent pain. Plus they are cheap, most of us have gotten from Amazon.

3. Lightweight, flat shoes– check out Reebok Nanos, Inov8s or New Balance Minimus. You want something with a flat sole that will give you a wide base of support for lifting and a flexible sole since you will be doing just about everything in them. Your typical running shoes with a thick sole makes movements like squats and Olympic lifts a lot less stable and pretty. You’ll need to run, jump, lift, etc. in these shoes so don’t buy a new pair of Nike Shocks just because you think they look cool.

4. A towel– it’s hot in here. Wipe yourself off.

5. Waterbottle– those dixie cups are not gunna be cutting it in 90 degree weather. Water is the most important element that you need to replenish in your body post workout. Buy a Nalgene and don’t stop drinking water. Ever.

6.  Jump rope– not required, but if you need work on your double unders, you need to practice. And if you don’t show up to a class with double unders in time you just KNOW that other short girl is going to get to that 100″ rope first, so bring your own.

7. Spandex– As you know we do some crazy stuff in here, some of which requires you being inverted. Wear some kind of compression short so you don’t have to worry about your loose basketball or short running shorts revealing anything that you don’t want to be seen.

8. CrossFit on the Hill tee and/or tank– get them before they’re gone!

This is just a start. Don’t feel like you have to go out and buy a new wardrobe before you start; these are just suggestions. We want you to get the most out of your time here and I believe that adding some of these items to your gym bag will help.


Partner WOD for Saturday, 6/29/13

By | WOD | No Comments

For this WOD you will have to complete the assigned reps of the three different movements between you and your partner. One person does the movement while the other either jumps rope, holds the bottom of a squat or a side plank. When one person breaks form or trips over the rope, you switch roles and keep chipping away at the split jumps, burpee wall balls or wall climbs.


Partner WOD

For time:

150 MB Split jumps (20/14)/Single or Double unders

75 Burpee wall balls (20/14)/Bottom Squat holds

50 Wall climbs/Side plank hold


WOD for Friday, 6/28/13

By | WOD | No Comments

 No gymnastics today, folks. Your best friend is the barbell for this WOD. Seven sets of this complex is the equivalent to one round. Once you finish the first round, add some weight and get after the next one. You’ve got 5 rounds of this stuff so add weight in small increments if you can.

“Bear Complex”

Complete 7 sets of the following movement in sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

For 5 Rounds


WOD for Thursday, 6/27/13

By | WOD | One Comment


This hero WOD is named after U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania who died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.



Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings, 1.5 pood

10 Handstand push-ups


Run 800 meters


WOD for Wednesday, 6/26/13

By | WOD | No Comments

2000m (2k) row is what we’ve got for you today. Come in and see if your time improved from the last time you did it. Rowing is an awesome low-impact, total body cardio workout. We will be spending a lot of time on technique today to get you rowing as efficiently as possible.

Rowing Mechanics:

2k Row

WOD for Tuesday, 6/25/13

By | WOD | No Comments

 Our nasty girl WOD for the week is a hybrid of two and it’s all gymnastics! We have been working on these movements a TON, so get in and see what movements you excel at and which ones you still need to work on.

“1/2 Mary and 1/2 Chelsea”

10 min AMRAP


10 Pistols

15 Pullups

-then 1 min rest-

15 min EMOTM

5 C2B

10 HR pushups

15 Air squats


Partner WOD for Saturday, 6/22/13

By | WOD | No Comments

Hey so more running today, but you’ll run the whole time with your partner. However long it takes you both to complete the mile you will complete an AMRAP of lunges and planks. Your score is your completed rounds of lunges.


Partner WOD:

Run 1 mile together

AMRAP for the time that it took you to run the mile.

30 Walking lunges (95/65)

Partner holds a plank

Run 1 mile together


WOD for Friday, 6/21/13

By | WOD | 6 Comments

We are doing this WOD in honor of Laura Ames, who is getting married this coming Saturday. Laura’s enthusiasm, sense of humor and work ethic are an integral part of our 6am workout crew. When she was asked what she would want to do as her last CrossFit WOD before her big day she said “sit around and drink mimosas.” This is how we interpreted that request.

“Mimosas with Laura”

5 RFT:

600m run

22 Barbell good mornings (45#/35#)

22 Wall Ball sit-ups (16#/12#)


Keys to Sleeping for Performance

By | Motivation | No Comments


Hey Everyone!


Last week we discussed several of the important benefits that result from getting an adequate amount of quality sleep. In this post we wanted to focus on the keys to sleeping for performance by touching on a few of the measures one can undertake in order actively improve one’s sleeping habits. Putting these simple changes into effect will enable your body to consistently train at an optimal level and help your body recover more efficiently, thereby allowing you to maximize the benefits of your workouts.


First, here are some of the basic things you should be doing regularly to ensure proper sleeping patterns:


– Proper nutrition: A major component of fitness involves both eating well and getting enough sleep. Better nutrition promotes better sleep, while getting enough quality sleep helps with metabolism; in this way the two are mutually inclusive and work in a cycle.

– Getting extra rest: If you find a certain workout to be particularly challenging for your body or if you are participating in strenuous workouts regularly on a weekly or monthly basis then it would be a good idea to make sure you are getting extra sleep. In these situations, extra sleep will aid in the recovery process and maximize your gains.

– Give up smoking or any other form of tobacco product: This one is pretty self-explanatory.

– Sleeping environment: It’s best to keep your bedroom dark, quiet, and cool during the night. Different external stimuli such as light, warm temperatures and noise can easily disrupt sleep patterns, which results in poor sleep and an increased chance of feeling fatigued during the day.


The following include some of the things that should be avoided or limited in order to promote healthy sleep:


– Caffeine: Avoid consuming caffeinated products after the early afternoon since they can keep you awake and shorten the amount of time you will be able to devote to sleeping.

– Eating late: Do not eat a large meal or consume alcohol within three hours of going to bed.

-Napping: Avoid taking long naps during the day. Try to keep each nap to under 30 minutes in duration to prevent confusing your biological clock. Studies show that taking long naps can have a similar effect on the body as jet lag. If a longer nap is necessary, try to sleep for 90 minutes in order to get at least one full sleep cycle; this typically prevents a feeling of grogginess.

– Screen entertainment: Electronic screen technologies emit blue light, which has been found to inhibit the production of melatonin and prevent sleep. If you enjoy watching television right before bed it is recommended that you purchase a pair of blue-light blocking sunglasses. These glasses are inexpensive and you will notice a remarkable difference in sleepiness.


For even more tips on sleeping for performance check out Martin Rawls-Meehan’s article on sleep.