June 6, 2017

By: Charles Spangler

Published: Monday, June 5th, 2017



5 Rounds for Time
5 hspu
10 pull-ups
15 sit-ups
20 air squats

February 8, 2017

By: Charles Spangler

Published: Tuesday, February 7th, 2017


Snatch Balance
5×1 w/2 OHS

8 min. AMRAP
3 Thrusters 95/65
3 T2B
6 Thrusters
6 T2B
9 Thrusters
9 T2B

December 8, 2016

By: Charles Spangler

Published: Wednesday, December 7th, 2016

8 Rounds TABATA
Thrusters 75/45
Wall Balls 20/14
KB SDHP 70/53
Mt. Climbers

Fuel That Tastes Amazing

By: admin

Published: Wednesday, November 27th, 2013

Paleo and ZoneSticking to one diet with rigid rules isn’t for everyone, especially for those who pound it out like our dedicated CrossFit athletes. Food is fuel, and as we expect a certain kind of fuel for our cars and machines, why would we compromise when it comes to the fuel we put in our bodies? And also like the fuel we put in our cars, the fuel we consume should be a finely tuned mixture of ingredients that complement one another to get the job done as efficiently as possible. If you expect, or at least strive to be a high performance CrossFit athlete, you need the appropriate balance of healthy protein, carbs, and fat.

Which is why we’re fans of the Paleo and Zone Diets. We mentioned rigid rules, and for many people, the rigidity of going strictly Paleo seems obscenely difficult to maintain, or just doesn’t give the necessary amount of energy CrossFit tends to demand. The popular Paleo diet is sometimes referred to as the caveman diet as it is based on the ancient diets that our hominid ancestors ate during the Paleolithic era, for example: Fish, grass fed raised meats, eggs, fruit, vegetables, and nuts. As whole hearted supporters of eating clean, whole foods, we like Paleo, especially when we consider all the research that points out the health benefits of eating such a diet.crossfit food 2

However, the energy density of the paleolithic diet is lower than the typical diets we see of our modern day human race. Those who go the plant base/vegetarian version of the diet particularly lack the density of energy it requires to power through any CrossFit workout. What we’re missing here is carbs. Carbohydrates have gotten the bad rap for years, but as one of the three essential macronutrients, we need it. And as a force of finely tuned CrossFit athletes, we need readily tapped glucose to keep it going.

The best part of the Zone Diet is that it doesn’t promote a spike or plummet in any one thing. It’s all about balancing those macronutrients we talked about earlier – carbs, proteins, and fats. Carbs include whole grains, fruits & veggies plus milk products, protein includes lean and natural meats, and fats include avocados, nuts, and peanut oil. That is not a comprehensive list by any means, but you get the idea. With the Zone Diet, it’s all about blending the perfect amount of calories from each of these macronutrients in order to maintain the proper balance of hormones. When your body maintains a good caloric balance, it’s at it’s happiest, and when it’s at it’s happiest, you’ll be at peak performance.

By using the guidelines drawn out by the Paleo Diet to keep our calories as close to whole and unprocessed as possible, we can use the Zone Diet to get up to that happy caloric balance.

Archived Footage of the 2013 CrossFit Invitational

By: admin

Published: Tuesday, October 1st, 2013

CrossFit – How Do You Beat Rich Froning?

By: admin

Published: Tuesday, October 1st, 2013