January 23rd Jean Luc Picard day


Make it so

October 22nd – run medley

At soccer field
run 800
100 yd bear crawl
run 800
50 yd walking lunge
50 yd broad jump
run 800
100 yd bear crawl
run 800
50 yd walking lunge
50 yd broad jump


The wrench – everyone starts the movements at the soccer field at the same time.  If you get back from the run first, max rep tuck jump squats until everyone is back.


Still feeling good?

1 minute each

1. Floor Wipers
2. V-Ups
3. Flutter Kicks
4. Russian twists
5. Hollow Rocks
6. Mt Climbers

2020 Goals

Randy wrote this in 2011.  Wise words.  I think it’s time we revisit this and see if we can all get on the same page.  What are your goals in 2020?  Maybe a strength prgram we can all get on board with through the winter.


I’ve been thinking a lot about what I would like to accomplish for next year. This past year since my surgery has been a real struggle, both physically and psychologically. At one point I didn’t think I would ever be able get back to lifting what I once did and so resigned myself to thinking running was my only option for future fitness. I like running, but I also enjoy lifting. It is something I have done since I was 19 years old. I am now 45 years old, so it is ingrained in my DNA to lift. Not having that as an option was bordering on depressing. Anyway, my shoulder has recovered; maybe not 100%, but it is probably around 85% and getting better.

I’d like to hear what your goals are for the upcoming year. Although we train as a group, we are collection of individuals, and each person is driven for different purposes. Some train for competitive sports (runnning, soccer, rugby) whereas others train for functional movements (hiking, cutting wood). Examine what you are hoping to accomplish and post it to the blog. Even if you are not part of our crossfit group, I’d like to still hear what you have in mind for 2011.

August 26th Chest, Metcon, Core


5×5 Bench Press
3 sets parallette push up (5 high, 5 mid, 5 low hips variation)


8 Rounds:
200m Run or Row
3 Chest to Bar Pull-Ups
6 Handstand Push-Ups
12 Push-Ups
200m Row or Run (opposite)
Rest 1min after each Round


Core: 3 rounds of 12x…
1. Bottom of TGU
2. Russian Twist (R/L = 1)
3. Hollow Rocks
4. Floor Wipers (R/L = 1)