eStore 
Posted by Andy Petranek :
Wednesday, Mar 12, 2008
I was talking to someone (I can't remember who) at the CrossFit Affiliate gathering in Las Vegas about 2 months ago, and we were discussing rips (like the one Chase is showing off below) and the best way to treat them. He was a former gymnast, and he said that hands down the best way is to take salt, and pour it onto the rip, let it sit on it for a couple minutes, wash it off, and let it heal. I thought to myself, Is he kidding, pour SALT on an open wound! No F***in way!
So, about 10 days before our "Angie" Challenge, after doing the "Eva" and with two freshly bleeding rips, one on each hand, I decided to give it a whirl. It was horribly painful for those two minutes. But after I washed it off, all was good. And in less than 8 days, I was almost completely healed! It was the best rip treatment I've come across and sets the standard for healing time in my book. So if you can deal with a couple of minutes of stinging, I highly recommend using salt for speedy healing!
Today's Workout
5 x 5 Snatch Balance
5 x 5 Deadlifts
Posted by Andy Petranek :
Tuesday, Mar 11, 2008
Congratulations to Kelley Rakow of CrossFit Ocean City in Ocean City, Maryland & Jenika Gordon of CrossFit Westside in Vancouver, Canada. They made it through a complete week here with us! They were here for our CrossFit Affiliate Business Apprentice Program - a week during which we teach other CrossFit Affiliate business owners how to do what we do, have fun, and make money through our systematic, yet community-based approach to running a a CrossFit business. Kelley & Jenika, you're both welcome back any time!
Today's Workout
10 rounds for time:
"L" Sit - 20 sec
Handstand Hold - 40 sec
Squat Hold - 60 sec
- accumulate the total amount of time for each exercise each round
Posted by Andy Petranek :
Monday, Mar 10, 2008
Saturday was the finals of our "Angie" Challenge - and we had a GREAT showing. Congratulations to everyone who showed up and participated! Here are some of the highlights:
Best time: Chris Devlin (men) - 15:36, Janine Roach (women) - 17:30
Most Improved: Devin Stone (men) - 33.81%, Valerie Worthington (women) - 21.79%
Combined Winner: Pat Ferris (men), Valerie Worthington (women) (both won $375)
Average improvement: men - 18.37%, women - 15.72%, overall - 17.63%
To see the entire spreadsheet of all competitors, their starting times, finishing times and improvement, click here.
For photos from the day (thanks, Janine & others) click here.
Our next challenge starts in 2 weeks on Saturday, March 22nd... "Helen"
Andy & Jonesy in the last heat of the day
Today's Workout
3 rounds for time:
800m Run
50 Good Mornings, 45 pound bar
50 Flutter Kicks, 4 count
Posted by Andy Petranek :
Friday, Mar 07, 2008
About three months ago, we decided that it was time to order new T-shirts... and we decided we needed a new design. I began down that road... geez did it have a lot of ups and downs and large potholes (actually some could be called sink holes!) With a lot of help from our staff (thanks especially to Becca & Cill), and multiple back-and-forths with the graphic designer at or printer, Block Alternatives (thanks, Juan, for being so patient and accommodating), we finally came up with a design. I still wasn't sold on the idea of our logo being ONLY on the sleeve... until, that is, I got them in the mail yesterday. OK, so I know I'm biased and all, but I think they're AWESOME... plus we've got Baby T's for the girls! Here's a link to our store where you can buy them... or you can get one the next time you come in.
Today's Workout
Run 5k for time
Posted by Andy Petranek :
Thursday, Mar 06, 2008
So have you ever thought about the fact that you were never really taught how to run? I mean when you were somewhere between 1 and 2 years old, you just started running... and away you went! Have you ever watched a person that makes running look effortless? They were just born with the ability to run that way - and you weren't so you'll NEVER look that way when you run, right?!
Well I used to think that, and then about 2 months ago, I took a seminar on Pose Running and I learned that nothing could be further from the truth. Running is a skill - and a skill CAN be learned.
On Saturday, April 12th, we are hosting a Pose Running seminar. It will include video analysis of your running and specific training in skills that will help you improve your running technique - to help you run faster, more efficiently and keep you injury free. It's limited to the first 25 people who sign up - so I encourage you to sign up sooner rather than later. Click Here for more info and to sign up.
Dashel - trapped in a barbell jail... can you relate?
Today's Workout
“G.I. Jane”
100 burpee pull ups for time
Posted by Andy Petranek :
Wednesday, Mar 05, 2008
Question: When is a glute-ham situp not just a glute-ham situp? When you do it wearing a 14 pound weight vest AND throw a medicine ball against the wall as "the Burch" does in the photo below. Go John! Chris, those aren't bad double-unders, either!
Today's Workout
Snatch
3 x 6-5-4-3-2-1
- Finish one complete round (6, 5, 4, 3, 2, 1 rep sets) increasing the load each set by 5 pounds (total) each set, then drop back down for the start of the next round's first set of 6 reps. Continue in the same manner until you've completed three rounds.
- Not for time
