C&J Breakdown

by admin in WOD | 8 Comments

Jay J. and Brian S. gettin up for their toes to bar!


This Saturday, November 10 is the Marine Corps birthday. We will be performing a Hero WOD in honor of the day. Come on out for this WOD and we’ll head out for a group brunch afterward!

rowing technique practice



4 rounds

    • 2 dead hang C2B pull-ups
    • 4 push presses (115/85)
    • 8 hang power cleans (115/85)
    • 16 front squats (115/85)
    • 32 double-unders


Post time and weights to comments.

You Asked For It!

by admin in WOD | 11 Comments

Coach JJ with US Olympian Kendrick Farris (on the right) over the past weekend at his “Bless the Gym” Oly seminar.

This Saturday, November 10 is the Marine Corps birthday. We will be performing a Hero WOD in honor of the day. Come on out for this WOD and we’ll head out for a group brunch afterward!

By popular demand….


1 RM snatch


No rowing today as I want us all to focus on snatch technique and establishing a heavy single. Check out the videos I posted last Friday about the snatch. They can now be found on the Articles/Links page.

And since many of our athletes are new to CrossFit, this is a solid blog post which will help put your beginning CrossFit experience into perspective:

Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing Crossfit

Thrusting EMOMs

by admin in WOD | 7 Comments

Moosah R. getting his kipping pull-ups down!

This Saturday, November 10 is the Marine Corps birthday. We will be performing a Hero WOD in honor of the day. Come on out for this WOD and we’ll head out for a group brunch afterward!

rowing technique practice



EMOM for 12 min.

    • in the first minute, as many thrusters (95/65) in 5 seconds, rest 55 seconds
    • in the second minute, as many thrusters in 10 seconds, rest 50 seconds
    • etc.
    • etc.
    • in the last minute, as many thrusters in the full minute

Score is the total number of thrusters.


Post your score and worst Haterade toward me for this WOD to the comments. :)

Row, row, row your WOD

by admin in WOD | 6 Comments

A big THANK YOU to everyone who volunteered and contributed to this past weekend’s Grand Opening event. It was truly EPIC.

All this week, we’ll be hopping on our brand new Concept2 ergs and learning how to ROW. Warm-ups will begin on these machines and once we learn how to use them properly you will start coming to class early to warm-up on them on your own when they are not in use in that day’s WOD.


Warm-up rowing technique



4 rounds

    • 500m row
    • 7 jerks (135/95)
    • 7 deadlifts (135/95)
    • 7 bar-facing burpees


Post time and weight to comments….and how much you LOVE rowing now. 😀

What comes before part-B?

by admin in Announcement, Event | Leave a comment

Sophia K. nailing her split jerk during 1 RM clean and jerk day

Strength Training:

5 RM press



    • 50 air squats
    • 50 push ups
    • 50 toes to bar
    • 50 wall balls (20/14)

20 double-unders after each set of 50

Post time to comments and let’s party!!!

[insert inappropriate description of this WOD]

by admin in WOD | 4 Comments

Annie M. and Chandler F. getting ready to start their cleans while Dave L. and Moosah R. admire each other’s toe nail polish. Or something. What the heck are you guys doing?

Don’t forget! Tomorrow is our Grand Opening event. See you there.

Strength/technique training:

1 RM snatch



15 min AMRAP

    • pull-up
    • snatch @ 60% 1 RM
    • box jump

1 rep of each in the first round, 2 in the second, etc.


Record total rounds and weights to comments.

More videos from those strong dudes at California Strength:

Snatch, Part 1, How To, Olympic Weightlifting

Snatch, Part 2, How To, Olympic Weightlifting

Snatch, Part 3, How To, Olympic Weightlifting

Your EMOM goes to college . . .

by admin in WOD | 1 Comment

Dave L. getting ready to start his clean and Chandler F. standing up her jerk on 1 RM clean and jerk day!

Also, congratulations to all of you guys….yesterday we had BY FAR the most of our athletes come in to WOD….27!!! Great classes, lots of energy, and solid efforts all day long. Kudos.


Strength training:

5×8 (per leg) Bulgarian barbell back split squats



EMOM for 10 minutes

    • 5 thrusters (95/65)
    • as many med ball ab-mat sit-ups (20/14) in the rest of the minute

Score is total number of med ball ab-mat sit-ups.


Record weight and reps to comments.

Where our MONSTERS at?

by admin in WOD | 6 Comments

From a true MONSTER himself, Donny Shankle.

1 RM clean and jerk


Post 1 RM weights to comments. Let’s see some monster PRs!!!

….oh and happy halloween, my costumed freaks.


Check out these videos on the clean via California Strength. California Strength trains many Olympic-caliber weightlifters, pro athletes, and other serious strength athletes. Here Glenn Pendlay, a national-level Olympic weightlifting coach who has also been co-attributed to the re-popularization of the classic 5×5 strength training program, leads us through some helpful tips on developing a strong, efficient clean:

Clean, Part 1, How to, Olympic Weightlifting

Clean, Part 2, How to, Olympic Weightlifting

Clean, Part 3, How to, Olympic Weightlifting

Vegetable Medley

by admin in WOD | 5 Comments

Watch out DSCFers….this On-Ramp crew is on their way into our classes!!!

This WOD has got a little bit of everything so let’s start chippin away.



30 box jumps (24/20)

25 hang power snatches (95/65)*

20 push-ups

15 barbell back lunges (per leg) (95/65)*

10 muscle-ups (sub: 3x pull-ups and dips)


5 wall walks

10 pistols (per leg)

15 push presses (95/65)*

20 burpees

25 front squats (95/65)*

30 wall balls (20/14)

*Use the same weight for all barbell movements.

**25 min. cap.


Post time or how far you got through to comments.

Celebration of Shrinkage

by admin in Event | 2 Comments

You could be this….cool! heh heh heh, get it? cool? cold. ah, nevermind.

Wanna get a little crazy? January 26th, 2013 is the Lakeview Polar Bear Club’s 12th annual Polar Plunge! This is a great fundraising event benefitting local families in need. Anna C. (above right) participated last year and had this to say about it:

“The polar plunge was a really awesome experience and I’m excited to do it again!  You definitely have to psych yourself up for the plunge itself once you hit the beach – even though last year was unseasonably warm, it was still COLD!!  The event has grown over the last few years, so you enter the water in waves, with about 30-60 seconds total in-water time.  Some people only went in up to their knees, and others (including me) went all the way under.  You can do whatever you can handle.  By the time I ran back to our little camp, my hair had icicles in it.  WORTH IT!  Last year nearly 600 people participated and a little over $28,000 was raised for families in need.  It’s a blast for a great cause and a completely different way to challenge your comfort zone!  I’m pumped to plunge again and hope to see some of you out there!!”

Clearly this girl is a little nuts 😀 but this is pretty damn cool. SAME PUN. LAUGH NOW. Check out the official website here: http://lakeviewpolarbearclub.com. Reply to the comments below and email Anna (anna.christerson@gmail.com) if you would like to be part of the group going out there this time around.