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 | Comments Off on What comes before part-B?

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: Reply to the comments below and email Anna ( if you would like to be part of the group going out there this time around.

Run, Forrest, Run

by admin in WOD | 6 Comments

Since this is likely going to be one of the last “nice” days before we hit full-bore winter….



5k time trial


Do not skip this WOD just because it’s a long run. In 4 months, we’ll come back to this and we’ll be able to see how much our endurance has improved via strength training and metcons.

Here are some pacing strategies for tackling this 5k:

    • If you are non-runner or have never run a “long” distance race before, select an “even effort” pace. This pace will be at an effort level which you can maintain for the entire distance. Your mile splits are not the focus here. You just want to maintain!
    • If you are a beginner runner, try picking an “even pace” to sustain through the 3+ miles. Today’s course is set up such that each of the miles end back at the gym where you can glance at the clock to make sure you are on that pace for each mile. When you pick a split time to maintain, you may need to increase the EFFORT level at each mile. A slight bump in intensity may actual just mean that you are maintaining your split time – as you continue to run, your energy may wane but still FEEL like you are at the same pace. Increasing effort will make sure you are staying on your split.
    • If you are a slightly more experienced runner or are conditioned enough to play with pacing strategies, you may want to run a “negative split” pace. This means that each consecutive mile will be faster than the previous.
    • If you are an experienced competitive runner, then you probably have your own strategy but it may involve a strong start, settling into a middle float, and finishing with a strong surge for the last mile. Since we aren’t racing against each other you probably don’t need to be concerned with throwing surges into any of your mile splits. Either maintaining or increasing your pace within each mile is probably your best strategy.

Regardless of your experience and conditioning, there is a .1 km tail tacked onto the end of the three 1-mile loops which should be sprinted by ALL. If you find yourself with enough in the tank, that sprint should be started even earlier than that.

Additionally, I would recommend running this without headphones on. Listen and focus on your breathing. You won’t get lost in your music and you’ll be able to better gauge how well you are pacing by paying attention to your body. These strategies can even be used when we hit metcons in the gym! Get to know yourself/your self!!!


by admin in Event, WOD | 1 Comment


For this WOD there will be two groups, the living and the undead. If you are alive you will start the workout with the first group.  If you are a zombie you will start the WOD exactly 3 minutes after the living people and try to catch them.

    • 800m run
    • 80 squats
    • 60 ab-mat sit-ups
    • 40 push-ups
    • 20 pull-ups
    • 400m run

*If you are a zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 burpees after the WOD.

**If you are alive and you get caught by a zombie then you must also do 25 burpees post-WOD.

***Pre-burpee penalty beer chug is optional and perhaps encouraged.

The only people who don’t do burpees are the living who don’t get caught and the zombies who catch people.

It’s Friday, Friday. . .Gotta get down on Friday

by admin in WOD | 6 Comments

Just because.

Don’t forget about tomorrow’s Halloween Costume WOD at 10 am. Costumes are mandatory!

Feel free to bring some pumpkin ales, ciders, spiked hot chocolate or whatever for enjoyment afterward!



    • 1x deadlifts (225/185)
    • 2x bar-facing burpees
    • 3x air squats

200m run after each round


Post time and weights to comments.

Does someone want to volunteer to make this (copy and paste this link -> the website is being dumb) for the Grand Opening event next weekend?

Thank you, Justin K., for this gem. Happy Friday!!!