400m row
2 rounds
20 KB push press (10 each arm)
5 Burpees (try to come up into air squat position)

8 min AMRAP
5 Hang Power Snatch 95#/65#
10 pushups
15 Russian KBS

*Rest 3 minutes

6 min AMRAP
10 OHS 95#/65#
5 Burpees over bar

10 min -EMOM
1 snatch deadlift (stop just above the knee)
1 Snatch shrug (keep arms straight)
1 snatch High Pull
1 snatch (power snatch + OHS)

Eating Thoughts
5 Powerful Reasons to Eat Slower
Post written by Leo Babauta.

One of the problems in our daily lives is that many of us rush through the day, with no time for anything … and when we have time to get a bite to eat, we gobble it down.

That leads to stressful, unhealthy living.

And with the simple but powerful act of eating slower, we can begin to reverse that lifestyle immediately. How hard is it? You take smaller bites, you chew each bite slower and longer, and you enjoy your meal longer.

It takes a few minutes extra each meal, and yet it can have profound effects.

You may have already heard of the Slow Food Movement, started in Italy almost two decades ago to counter the fast food movement. Everything that fast food is, Slow Food isn’t.

If you read the Slow Food Manifesto, you’ll see that it’s not just about health — it’s about a lifestyle. And whether you want to adopt that lifestyle or not, there are some reasons you should consider the simple act of eating slower:

Lose weight. A growing number of studies confirm that just by eating slower, you’ll consume fewer calories — in fact, enough to lose 20 pounds a year without doing anything different or eating anything different. The reason is that it takes about 20 minutes for our brains to register that we’re full. If we eat fast, we can continue eating past the point where we’re full. If we eat slowly, we have time to realize we’re full, and stop on time. Now, I would still recommend that you eat healthier foods, but if you’re looking to lose weight, eating slowly should be a part of your new lifestyle.

Enjoy your food. This reason is just as powerful, in my opinion. It’s hard to enjoy your food if it goes by too quickly. In fact, I think it’s fine to eat sinful foods, if you eat a small amount slowly. Think about it: you want to eat sinful foods (desserts, fried foods, pizza, etc.) because they taste good. But if you eat them fast, what’s the point? If you eat them slowly, you can get the same amount of great taste, but with less going into your stomach. That’s math that works for me. And that argument aside, I think you are just happier by tasting great food and enjoying it fully, by eating slowly. Make your meals a gastronomic pleasure, not a thing you do rushed, between stressful events.

Better digestion. If you eat slower, you’ll chew your food better, which leads to better digestion. Digestion actually starts in the mouth, so the more work you do up there, the less you’ll have to do in your stomach. This can help lead to fewer digestive problems.
Less stress. Eating slowly, and paying attention to our eating, can be a great form of mindfulness exercise. Be in the moment, rather than rushing through a meal thinking about what you need to do next. When you eat, you should eat. This kind of mindfulness, I believe, will lead to a less stressful life, and long-term happiness. Give it a try.

Rebel against fast food and fast life. Our hectic, fast-paced, stressful, chaotic lives — the Fast Life — leads to eating Fast Food, and eating it quickly. This is a lifestyle that is dehumanizing us, making us unhealthy, stressed out, and unhappy. We rush through our day, doing one mindless task after another, without taking the time to live life, to enjoy life, to relate to each other, to be human. That’s not a good thing in my book. Instead, rebel against that entire lifestyle and philosophy … with the small act of eating slower. Don’t eat Fast Food. Eat at a good restaurant, or better yet, cook your own food and enjoy it fully. Taste life itself.


20141808 – Strength with Shane (New Coach) @ 5:15pm or 6:15pm

Reminder of New Strength classes starting this evening with Coach Shane. We’ve heard great things, see you there! Mondays, Wednesdays 5:15/6:15pm

**”Back to school” Nutrition challenge will be beginning next Monday the 25th! It will be with partners (2 people) & you’ll be able to choose between Zone or the Whole30. (Get your google on) More details to come this week, so find a partner and Jump on board! (Please sign up on back board this week)

10 Lunges w/twist
10 Diamond pushups

“Running ANNIE” (or Rowing, 3x singles)
500 Meters
50 DU’S
50 Sit-ups
400 Meters
40 DU’S
40 Sit-ups
300 Meters
30 DU’S
30 Sit-ups
200 Meters
20 DU’S
20 Sit-ups
100 Meters
10 DU’S
10 Sit-ups




Warm Up
800 Meter Jog
50 Jumping Jacks

6 rounds  of:
145#/100# Hang Power Cleans x 5 reps
100 Meter Tire Drag

For Time.

Reason #5 for setting a goal.
Goals Tell You What You Truly Want

There are certainly times where we set goals that don’t really reflect what we want. Sometimes we think we need more money, when really we need a change of environment, or someone to love. Sometimes we think we want more free time, but what we really want is work that we can be truly passionate about. Sometimes we think we want to be alone, but really we need to be around more positive people.

If you never set goals in the first place, how do you find out what you truly want? If you wander through life with vague notions of “success” and “accomplishment”, you might never discover that buying a new BMW isn’t what will bring you true happiness, or that landing that coveted promotion at work will make you miserable because the extra money and fancy title won’t make up for the reduced time with your family.

By asking ourselves what we really want and constantly re-assessing our goals, we gain the benefit of introspection and self-reflection. We can figure out what it is we really want in life – and then we can go out and do it.


20141408 – YOGA TONIGHT AT 7PM

200m Row Sprint
2 Rounds
10 Lunging Pass Thrus
10 Good Mornings (empty bar)
10 Strict Press (empty bar)

Buy In
1000 Meter Medball Carry

3 Rounds for Time:
20 Unbroken KB swings 50#/35#
5 Pull-Ups

*If you break the KB set on any round you need to start that set over from 0.

Back squat 5 – 4 – 3 – 2 – 1 – work up to a heavy 1 rep w/ perfect form


Four sets of:
Deadlift x 4-6 reps build to 3rep max
Rest 30 /between sets.
Handstand Push-Ups x 6-10reps (consecutive or accumulated)

Day 4 of Why you Need a Goal:
Goals Hold You Accountable For Failure

If you don’t write down concrete goals and give yourself a timeline for achievement, how can you look back and re-evaluate your path if you fail?

There’s something extremely humbling about looking back on a goal you set for yourself 6 months, 1 year, or even 5 years ago and realizing that you were supposed to accomplish a lot more than you actually did. Its a concrete sign that whatever you’re doing isn’t working, and you need to make real changes if you want to get where you want to be.

Yoga Tonight @ 7:00 P.M.
10 Reasons Why CrossFitters Should Start Practicing Yoga
1) Yoga improves your range of motion and general mobility
2) Yoga helps you focus
3) Yoga teaches you how to breathe more efficiently
4) Yoga develops your ability to balance
5) Yoga keeps you fit
6) Yoga gives you time to relax
7) Yoga reinforces good positioning
8) Yoga can be a legitimate workout
9) Yoga builds community
10) Yoga is fun!



STRETCH & Row 3 min easy pace.

Complete as many reps as possible in 3 minutes of:
20 calorie Row
20 Wallball Shots 20#/14#
20 Toes to bar
20 Box jumps 24″/20″
20 slam ball 15#/20#
20 Burpees
20 Shoulder to overhead 115#/75#
200m Farmer carry-take your KB’s with you.


Complete as many reps as possible in 5 minutes same movements same order from the top.


Then 1 Time Through For Time

20 calorie Row
20 Wallball Shots 20#/14#
20 Toes to bar
20 Box jumps 24″/20″
20 slam ball 20#/15#
20 Burpees
20 Shoulder to overhead 115#/75#
200 Meter Farmer carry

A. Front squat 5×5
B1. Strict chin ups amrap unbroken x3 rest 1 min

Reason #3 why you need a goal.
Goals Help Us Believe In Ourselves

Setting goals for yourself is a way to fuel your ambition. Goal setting isn’t just about creating a plan for your life and holding yourself accountable, its also about giving us the inspiration necessary to aim for things we never thought possible.

Do you want to accomplish something that many people dream about, but few people ever actually accomplish? Unless you make it a goal for yourself and work everyday towards achieving it, why would you ever believe that you could accomplish it? Unless you see yourself slowly making progress, your dreams and aspirations are nothing more than vague notions floating around in your imagination.



Warm Up
2 Round with a light med ball or slam ball 15 or lighter

10 torso circles (like a who-la-hoop)
10 side bends
10 good mornings
10 wood choppers
10 standing Russian twists

Then, 10 burpees AFAP (as fast as possible)

Buy in 400 Meters

3-5 Rounds for time:
(your choice on how long you want to work today)

Run 200 Meters
20 Good Morning 35/50 Bonus:20 Back Extensions on GHD
Run 200 Meters
20 Push-Ups
Run 200 Meters
20 Sit-Ups
Run 200 Meters
20 Squats

3X10 @ 50% of 1

Number 2 Reason for: Why you need a goal.
Goals Transform Insurmountable Mountains Into Walkable Hills

Photo credit: Peter Lewis

Most of us have big dreams that seem impossible to accomplish. Its easy to feel discouraged when you’re staring at a massive, seemingly insurmountable mountain.
Proper goal setting can help break larger, intimidating aspirations into smaller, more achievable stepping stones. Planning towards these smaller goals not only makes it easier to formulate a definite plan of action that we can start working on right away, but research has shown that hitting smaller milestones provides real motivation and greater contentment.

In his fantastic book, “Delivering Happiness“, Zappos CEO Tony Hsieh describes how offering smaller, but more frequent promotions had a measurable increase in employee satisfaction, even though the final accomplishment was the same. Instead of offering one big promotion every 18 months for example, the management at Zappos found that offering smaller promotions, say every 3 months, would result in increased employee satisfaction and motivation.

You can take this lesson and apply it to your own life. Take the mountains you need to climb and break them up into smaller hills that you can walk. You’ll be happier and more motivated to start working towards that next milestone on your way to greatness. Mad over matter.