Monday, January 20, 2014

2014-01-1510771 - Version 2

Workout of the Day

Open 11.5

20min AMRAP:
5 Power Cleans (145/100)
10 Toes To Bar
15 Wall Balls (20# @ 10'/14# @ 9')

"Lift, Squat, Repeat: Inside the CrossFit Cult", Time Magazine, Jan 20, 2014

"Harvelicious" Gets Ambitious - CrossFit Journal video [ipod] [mov] [HD mov]A little more than one year ago, Harvey Consor was 238 lb.—at 5 foot 4.

When his overweight sister ended up in a nursing home after an unfinished medical procedure, he was done with living in pain. “I just said to myself, ‘If I want to be with my grandchildren and my children and,’ excuse the expression, ‘grow old gracefully with them, I gotta do something,’” Consor explains.

So he called his daughter Jill Beck on her birthday and said he was ready to change. He wanted to know how she stayed in shape in Seattle, Wash. The answer was CrossFit. Beck seized the opportunity and called Shane Arikian of CrossFit Rapture, the Brightwater, N.Y., affiliate near her parents’ home. “Basically, I had to do everything I could to put my dad in a position to be successful,” Beck explains. “We only had one shot at this. We had this window where he actually said, ‘I’m ready to change.’”

Today, Consor is 50 lb. lighter and 10 pants sizes smaller—and he has several nicknames at the box: H Train, Harvelicious, HQ, Harv the Legend. More importantly, he can hold his grandchildren and even play flag football and soccer with them.  Beck says: “He’s definitely back to the glass-half-full person that we all know and love.”

Video by Mike Koslap


Tuesday, January 14, 2013


Workout of the Day

Clean and Jerk 2-2-2-2-2-2


Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

"From Spin Classes to Snatches" with Gijs Spaans - CrossFit Journal video [ipod] [mov] [HD mov]


Friday, January 10, 2014


We are closed this weekend

Workout of the Day

10 mins to learn or practice your rope climb.

For Time:
21 Deadlifts (225/155)
05 Rope Climbs
15 Deadlifts
04 Rope Climbs
09 Deadlifts
03 Rope Climbs*


*If you don't have rope climbs…

3 RFT:
500m Row
12 Deadlifts (185/125)
24 Alternating Step Ups (24/20)