WOD Blog


C/F: 1 RM Bench Press


3RM Bench Press (for the newer folks)

C: EMOM x 14
Odd: 15 Wall Balls 20/14 
Even: 3-6 Muscle ups 

F: AMRAP x 14
Odd: 3-6 Ring Dips
Even: 8-12 Wall Balls 20/14

C/F: 4 Rounds (not for time, but as continuous as possible)
15 Hollow Rocks
45s Plank Hold

A) Runner's Lunge x 1 min/side
B) Doorway Stretch x 1-1.5min/side
C) Tricep Stretch x 1.5 min/side


No KidFit classes today due to Spring Break!
See you next week!

Hope everyone enjoyed their rest day. As always don't sacrifice technique for numbers with the deadlift.

C/F: 1 RM Deadlift


5 RM Deadlift (for newer folks)

C/F: 4 RFT (12 min cap)
400m Run
12 T2B

C/F: NFT (time permitting)
50 Hip/Back Ext.


50 Reverse Hypers

A) Banded Hamstring x 2 min/side
B) Foam Roll LB and Hamstrings x 5 min


Take a break from the barbell today, we'll be back on it on Thursday.

C/F: "Annie"
Double Unders (Singles x 3)

Rest at least 10 minutes between WODs

C/F: Athlete's Choice 
For Time
100 Burpees
50 Burpees

A) Calf Stretch x 1.5 min/side
B) Cobra into Down Dog x 2 min
C) Shoulder Smash w/lax ball x 1-2 min/side


Last week was all about a 12-16 hour fast.  Today is about the 8 hour eating window.  The first 4 hours you should eat strictly paleo.  This means vegetables, meats, and healthy fats.  Your first meal should typically something light.  I usually have a protein shake mixed with a greens supplement, which includes probiotics, digestive enzymes, vegetable and fruit extracts.  Essentially it’s a multivitamin that that you drink.  For more info on that product, ask or email me.  Limit the initial whey protein intake to under 25 grams so you don’t raise your insulin levels, thus maintaining your body in a fat burning state.  Beyond that start eating real foods.  If fat loss is your goal, stick with poultry or fish as your primary protein source.  If you’re looking for size, red meat (my preferred) or pork will be better options.  Remember, we have lists of paleo friendly foods at the gym.

The second 4 hours is the chance to make up for lost calories.  Eat as much as you want.  Keep in mind, proper food choices still apply.  Typically I continue to eat the same things I ate for the first 4 hours, I just include either potatoes or rice.  The reason we incorporate starchy carbs at night is to put our bodies into parasympathetic nervous system mode (discussed last week), which is the rest, relax, and repair mode.  Carbs lower cortisol, which in turn lowers our energy.  They also promote growth, recovery and serotonin production, equaling relaxation and deeper sleep. 
So that is essentially how, and a taste of why I eat the way I do.  It isn’t for everyone, and there is a lot more science behind it (based on when you workout).  There are also always going to be other factors.  What works for me may not work for you.  Again, check out “The Renegade Diet” by Jason Ferruggia for more details.  That’s the template I use.  I have tweaked it for myself, and that is probably what you will have to do to find your nutritional sweet spot.  By the way, I eat a pint of Ben & Jerry’s every weekend.  I eat the whole thing in one sitting.  It’s awesome, but I make a point to get back on track the next day.  Remember, it’s okay to enjoy life.  Luckily for me, I enjoy eating this way.  Good luck, and keep me posted on how it’s going, or shoot me an email if you have any questions.  info@crossfitelectriccity.com       

C/F: 1 RM Press
3 RM Press

C/F: ME 500m Row

C/F: For time
100 KBS 70/53 (53/35)

A) Banded overhead shoulder x 1 min/side
B) Foam Roll Hamstrings, Calfs, and Quads x 6-8 min total


Ok, so I know that Sunday nights are supposed to be my rambling night, but do to my procrastinating self, and the fact that I like to hang out with my family on Sunday nights, I'm changing blog night to Monday.  I feel more productive on Mondays, and have gotten over the whole hanging out with the family thing by then.

That last line was sarcasm, except for the Monday productive part.

We are going to have a max effort strength week.  This will be the lead in to some of the new strength bias programming, so put your lifting shoes on and move heavy things this week; unless you're on spring break, then don't do anything but relax.



3 RM HBBS (for newer folks)

C: 6 RFT
5 Front Squat 225/155
12 Box Jumps 24/20

F: 6 RFT
5 Front Squats 135/95
10 Box Jumps 20/16
20 Mountain Climbers

A) Couch Stretch x 2 min/side (if you haven't noticed, this is my favorite, especially post squat)
B) Pigeon x 2 min/side


C/F: "Elizabeth"
Power Clean 135/95
Ring Dips

8 Bench Press (maintain the same weight for each set)
4 DB Thrusters 70/55

8 Bench Press (maintain the same weight for each set)
8 DB Lunges 50/35

A) Sink Mobilization x 1-2 min
B) Banded Shoulder x 2 min/side (find your spot and free it up)


C: 4 Rounds (3 min/round)
10 DB Bicep Curl (Bringing 'em back again)

F: 4 Rounds NFT
30 Sledgehammers
10 DB Bicep Curls
3-5 Hoglines

C/F: 3 RFT
500m Row
400m Run
3 minutes of rest between rounds

Stretch class at 9:30
A) Couch Stretch x 2 min/side
B) Foam roll out IT band x 1.5 min/side


Two congratulations tonight.  First off, John Roberts, who is now an Anderson city councilman. Secondly, Daniel Stall, who won our March Madness pool.  Congrats boys.

A quick note about last nights post.  It was not meant to get everyone fasting.  I still have more info to throw out, so just keep eating clean and don't jump the gun.  Fasting is not for everyone.  Make sure you have your hormones in check.  If you are suffering from say adrenal fatigue, fasting is most likely not the answer, and can actually make that condition worse.  Remember, I am not a registered dietician, and you should consult your physician, or an endocrinologist (hormone doctor) before attempting anything drastic.  If your hormones are screwed up, any type of weight loss or body changing will be difficult.  This is a discussion for another day, but hormones are a key component to how your body functions.

C: For time (20 min cap)
50 C2B Pull ups
100 HSPU
50 Pull ups

F: 7 RFT (20 min cap)
10 Pull ups

C: 15 mins to find a heavy single High Hang Squat Snatch

F: 3 Rounds NFT
20 Back/Hip Ext
10 Barbell Rollouts

A) Child's Pose x 2 min (add the pass through for about 1 min/side as well)
B) Brandy's Butterfly x 2 min


Here we go, long post tonight.  Again I apologize for last night’s laziness.  Last week I discussed what I eat, but today, I will get into one of the reasons why.  As mentioned, I give myself about an 8 hour eating window everyday (dependent on supplementation this can be 10 hours).  Therefore I fast for 14-16 hours everyday, easily.  I first started incorporating fasting after reading Brad Pilon’s “Eat, Stop, Eat.”  However, his recommendation was one 24 hour fast/week.  Tried it, actually enjoyed it and felt great with the fast, but just couldn’t commit to it on a weekly basis.  So now, enter the 14-16 hour fast, which for me makes more sense, and is 100x easier (see Jason Ferruggia’s “Renegade Diet”).  Quick backstory, I spent 28 days in a survival school in Utah, where their was no food consumption for 5 days while hiking anywhere from 20-30 miles/day.  So tacking on an extra 4-6 hours of not eating daily is not THAT bad.  Intermittent fasting has been documented throughout history, and for the true science and data behind it, check out Brad Pilon’s book.  Or just trust me (yikes).  Remember, it’s not for everyone, and you may need to start with 10 hour fasts, and work your way up to the 16 hours.  We are attempting to reprogram your body, the same way an addict tries to quit.  There may be some discomfort at first, but I am sold on this method of nutrition.  Plus, think about this whole paleo thing; cavemen didn’t wake up and just grab leftover mammoth bacon for breakfast.  Meals could be few and far between, and eating was not a sure thing every 3-5 hours.  Fasting was a way of life.  If you do fast, make sure to drink a lot of water (half your body weight in ounces).  I usually incorporate a cup of coffee at some point as well.

So why incorporate a fast? I took most of this info from Ferruggia's "Renegade Diet"."

-It helps replenish your body’s enzyme pool, which helps decrease the process of aging, and strengthens your immune system.

-Eating and digesting can be very stressful on the body and internal organs.  Spending more time in a fasted state instead of a fed state can help reduce inflammation, which will reduce the risk of sickness and disease, and helps the body burn fat.

-Fasting puts the body into sympathetic nervous system mode.  This is flight or fight, so the body is in a heightened state of alertness, focus, and mental clarity.  Larger meals (especially those heavy in carbs) flip the switch to parasympathetic mode.  Think about how you feel post Thanksgiving.

-Fasting increases the secretion of both growth hormone and insulin like growth factor, both of which lead to a decrease in body fat, an increase in muscle mass and a reduction in the aging process.  16 hours+ without carbs will improve your insulin sensitivity which plays a major factor in losing fat and gaining lean muscle.

-Your liver is stressed and forced to work extra from every chemical or other foreign compound that enters the body through food, lotions, or injections.  Fasting allows the liver to detox, therefore allowing it to function better, longer, potentially avoiding fatal diseases.

More to come next week.  If you have any questions, ask me during class for more details.

C/F: 10 minutes to find a 20 rep max strict press

C: 3 RFT (6 min cap)
6 Power Clean 205/145

F: 3 RFT (9 min cap)
25 Abmat
8 Power Clean 135/95

C) Time permitting (Main Site WOD)
C/F: 12 minute running clock
1 min. Double Unders
1 min. alt 1 arm Dumbell Snatches 50/35
2 min Double Unders
2 min. alt 1 arm Dumbell Snatches 50/35
3 min. Double Unders
3 min. alt 1 arm Dumbell Snatches 50/35

A) Foam Roll Calfs, Hamstrings, and Glutes x 1.5 min each/side


Ok, so typically I would be writing something about the way I eat, and more specifically, why I eat the way I do.  However, I'm shirking my duties this evening in favor of the season 4 premiere of Game of Thrones.  So this weekend's post about intermittent fasting will be tomorrow night instead. I will leave you with this tidbit from an ad for CSI; "An episode so shocking the only way to experience it is to watch."   Well I couldn't figure out how to experience TV shows without watching.  Thank you CBS, so true, you must watch TV to experience it.

C: 15 min to go as heavy as possible
1 High Hang Squat Clean + 1 Front Squat + 1 Split Jerk

F: 15 min to go as heavy as possible
1 High Hang Clean + 2 Front Squats + 1 STO

C/F: "Dork" (20 min cap)
Michael "Dork" Kennedy was a Boston Firefighter who lost his life on March 26th on duty.  He was a CrossFit athlete and a coach at a Boston affiliate.  He along with fellow firefighter Edward Walsh are in our thoughts and prayers.  This work out is dedicated to them.  This one obviously has some significance for me.  

33 Front Squats 185/125
15 Burpees
33 Deadlifts 185/125
15 Burpees
33 KBS 70/53
15 Burpees

A) Spider Stretch x 2 min/side
B) Banded Front Rack Stretch x 1.5 min/side


800m Run Buy-in

3 Rounds
100m Weighted Lunge 45/35
30 T2B
20 Tire Flip Jump Thru
4 Rope Climbs/12 Hoglines

800m Run Cash-out


C/F: Your choice squat
5x5 HBBS, FS, or OHS

C: with a running clock, if you haven't finished a WOD, switch anyway
30 Power Snatches 135/95
at the 5 minute mark
30 Clean and Jerk 135/95
at the 10 minute mark
Thrusters 95/65
Pull ups

F: Pick 2, rest as needed between the 2 workouts
"Fran" or
400m Run
21 KBS 53/35
12 Pull ups


Rest, or

C: Not for time
50 Muscle ups (bar or rings)
500 Double Unders
Break this into as few sets as possible with unbroken muscle ups. Your goal is to accumulate the above numbers. If you start with 5 muscle ups, you will then do 50 double unders and 5 GHDSU. If you do 1 muscle up, do 10 double unders, and 1 GHDSU, etc.

F: Not for time
100 Ring Push Ups
500 Double Unders (singles x 2)
100 Ring Rows
The format is the same as above. 10 unbroken ring push ups, 50 double unders, 10 ring rows, etc.

A) Post Open Stretch x 1 min/side
B) Foam Roll Calf x 2 min/calf


IT'S A GIRL. Congrats.

NCAA Brackets
1. D. Stall - 100
2. D. McDougald - 94
3. C. Hill - 92
4. C. Leonard - 88
5. J. Davis - 85
6. N. Meeks - 84
7. S. Bettizy - 83
8. Ba. Pickens - 82
9. Allison T. -80
10. 3 tied with 78
I have crunched all the numbers, scoured, and studied all brackets Nate Silver style.  We are down to a 2 horse race between Daniel Stall, and wait for it...Allison Thomason.  If Wisconsin wins out, Allison wins, if anyone else wins, Daniel wins.  I personally will be pulling for Florida and Wisconsin to win this weekend, simply for the dramatic conclusion it will provide for our bracket.

C: 15 mins to work up to a heavy triple on Deadlift

F: 4 RFT (15 min cap)
250m Row
12 Deadlifts BW
21 Air Squats

C: 3 RFT (no cap)
500m Row
12 Deadlift 315/225

F: 15 mins to work up to a heavy triple on Deadlift

A) Banded Hamstring x 2 min/side
B) Foam Roll Low Back x 2 min


In honor of Coach Colin and Lindsey finding out the gender of their baby (coming soon...maybe, I'm actually not sure of the due date) tomorrow, we'll be having a reveal party at the gym between the 530 and 630 pm classes.  There are no other details at this point, except be at the gym tomorrow around 630 pm to support the future parents.  
Been uber busy, NCAA bracket rankings to be released tomorrow.

C/F: "Baby Lynn-sey" (Lynn is typically 5 Rounds)
3 Rounds not for time (15 min cap)
ME BW Bench Press
ME Pull ups

C/F: "Baby Collin" (misspelled his name on purpose, don't yell at me; Collin is typically 6 RFT with a 50# sandbag run)
3-4 RFT (20 min cap)
400m Run
12 Push Press 115/75 (95/65)
12 Box Jumps 24/20
12 SDHP 95/65 (75/55)

A) Banded Overhead x 2 min/side
B) Shoulder smash x 1 min/side w/lax ball (absolute misery)


So I've been asked recently by several individuals about what/how I eat. Again my recommendation will always be to follow the plan that works for you, while eating real foods. If it came out of the ground, or eats what comes out of the ground, you can eat it. Fish is cool too, especially wild caught in the North Pacific. Tonight, I'm going to discuss my personal nutrition/eating habits. There won't be a whole lot of why yet, so it's just the what.
I have an 8 hour eating window everyday. This usually starts between 12 and 2 pm, and goes until 8 to 10 pm. The first 4 hours are typically paleo in the sense of meat and vegetables only. The second 4 hours I include rice (white and brown) and potatoes (sweet and white) with my meat and vegetables. I only eat fruit at night (typically blueberries). Essentially I fast for at least 12-16 hours everyday. I don't need breakfast, and typically don't want breakfast. I drink 1-2 cups of black coffee, and lots of water until feeding time. I do take quite a few supplements. I take Athletic Greens (essentially a powdered multivitamin), Pure Pharma fish oil and vitamin D with my first meal. I do at least 2 protein shakes a day (pre and post WOD), and a mineral supplement (includes magnesium, zinc, and B6) before I go to bed. There is a rhyme and reason to all of this, however that will be fairly extensive, and will need to be broken down into multiple posts over the course of the next few weeks. The proof for me is in how I feel (totally awesome), and my performance in the gym (better than crappy...just kidding, the best it's been in a long time). I'm not telling anyone to do this, but it works for me, and I intend on sticking with it. Again reasoning coming soon.

C/F: 14.5
For Time (25 min cap)
Thrusters 95/65
Bar Facing Burpees


20 min EMOM
Odd: 10 High Hang Snatch 95/65
Even: 12 KBS 70/53

C: 5 min AMRAP
7 Power Cleans 135/95
7 Push ups (try hands reversed)

A) Couch Stretch x 2 min/side
B) Child's Pose x 2 min


With a Partner
1500m Row
2 rds of Cindy
500 Battleropes
2 rds of Cindy
200 abmat Sit-ups
2 rds of Cindy
100 KB SDHP 70/53
2 rds of Cindy


Well, Thursday night posts seem to be getting later and later.  I promise this is the last time until next year's Open.  Well at least I promise to be more prompt.  Seriously, thrusters and burpees, my arch nemeses of exercises.  Oh well, here we go. 

C/F: 4 RFT
10 Back Squat 135/95
12 Pull ups
14 KBS 70/53

C/F: 5 Rounds, Not for Time
1 Squat Clean + 4 Front Squats
3-5 Skin The Cat


For Time
Thruster 95/65
Bar Facing Burpees

A) Box Pigeon x 2 min/side
B) Spider Stretch x 2 min/side
C) Shoulder Floss 


Fish Oil Episode III
Finally, the end of my first trilogy post. Check out the other 2 (posted Sunday night for Monday, and Tuesday night for Wednesday, I don't get it either). Regardless, good luck finding them, they were posted over the past 3 days. Onward to the task at hand of daily dosage, purchasing tips, and storage.
1) Daily dosage - The general recommendation is to get 2-4 grams of EPA/DHA per day. However, if you eat lots of wild-caught salmon, grass-fed beef, and other natural sources of omega-3 fatty acids, AND generally avoid sources of omega-6 like vegetable oils, corn fed/factory farmed meat, you may not need quite as much, or any supplementation at all. PS nuts and seeds are a source of omega-6s, so if you eat a lot, you can be increasing your omega-6 to omega-3 ratio.
2) Purchasing - The most important aspects of fish oil, or most supplements for that matter, are clean ingredients. This means your fish oil should be free of soy (including lecithin), dairy, wheat, rice, sweeteners or other artificial ingredients. Then, look at the EPA and DHA amounts per serving – that’s far more important than the “total fish oil” amount. A concentrated source means you have to take fewer pills or teaspoons a day – it’s more efficient, and makes it more likely that you’ll actually take your recommended dose each day. Finally, decide whether you want a liquid or capsule. Liquid forms are often more concentrated than pills, and don’t have the additional ingredients found in capsules. If you decide to take capsules, be wary of the ingredients in the capsules, and be sure the outer coating is even digestable.
3) Storage - Keep fish oil in a cool, dark place. Your refrigerator is the ideal location, especially in summer. If your pills don’t have a dark capsule coating and/or come in a light colored bottle, this is especially important. Fish oil reacts to light and heat, and can turn rancid. Rancid fish oil, smell it, it stinks, should be tossed.
Most of this info was from whole9life.com, and I would highly suggest everyone checking out marksdailyapple.com for constant and current healthy lifestyle tips and advice. If you have any questions, feel free to ask me.

If you are doing Open WOD 14.5 on Friday, take tomorrow off, or come in and do 10-15 minutes of easy rowing, jogging, or riding, followed by 30 mins of foam rolling and mobility. Remember stretch class tomorrow at 930am.

C/F: EMOM x 28 min
Min 1: Row 15/12 calories
Min 2: 8-12 HRPU
Min 3: 50 Double Unders (Singles x the full minute)
Min 4: ME Ring Hold (try keeping your palms facing forward)

A) Sink Mobility x 2 min
B) Calf Stretch x 1.5 min/side


Fish Oil Part 2
Sunday we discussed how fish oil can aid with curbing inflammation.  Tonight we'll be discussing the relationship between exercise and inflammation.  Exercise reduces inflammation, but can also increases it.  Depending on the context, this increased inflammation due to exercise is either a good thing or a bad thing.  Confused yet?  Some degree of inflammation is necessary if you hope to get anything tangible out of a workout regimen, (hypertrophy, increased stamina, increased strength, improved work capacity, etc.) because your body gets stronger via the inflammatory response to the stress and by rebuilding and strengthening muscles to deal with future demands.  As CrossFitters, and chronic exercisers in general, we need to be very careful of not living in a state of constant inflammation.  Cardio fiends have an even higher risk, because they put  their bodies through hours upon hours of training.  There are fairly set schedules (long run Saturdays), and you can always slog through a run.  That's why I'm typically not excited about doubling up CrossFit and cardio.  If you want to interchange them on certain days fine, but I don't suggest double dipping.  I would also suggest more interval training as opposed to the long mileage and volume.
So, my suggestion, if you need to take a day off, take it.  However, I'm not going to heed this advice.  I myself don't enjoy taking too many days off.  So with the help of clean eating, daily stretching/mobility/recovery, I now find fish oil to be a necessity.  Fish oil is my anti-inflammatory, and my way of taking preventive measures to injury, as well as all the diseases mentioned on Sunday night.  Tomorrow, a quick once over on daily intake, storage, and purchasing.

C: For time 
50 HSPU, then
6 Power Snatch 135/95
12 Box Jump Overs 24/20

F: 5 RFT
6 Power Snatch 95/65
12 Box Jump Overs 24/20

C: 15 min to work up to a heavy
3 Split Jerk

F: 4 Rounds, not for time (15 min cap)
5 HSPU (use this time to work at a higher scale)
10 STO (go heavy)

A) 4 way banded shoulder x 1 min/side/movement
B) Foam Roll Lats x 1.5 min/side