Blog Archive

Archive for 2014 year

I don’t know when the tradition started, but every year around this time everyone is either sharing their resolutions or asking yours for the new year. Resolutions tend to be big, sweeping statements like “I’m going to go to the gym” or “I’m going to eat better” or “I’m going to get better at saving money”. Now, I know we have a lot of smart people in this gym who will immediately predict where I’m going with this whole “resolution” thing. If you’re one of those people, feel free to skip to the end to share your New Year’s Goals!

For those of you who didn’t predict my post, or wanted to read my wisdom anyway, here is the problem: big sweeping statements often never get accomplished. They’re a good generalization, but you need to have a plan. HOW are you going to save more money? What outcome do you want from going to the gym more, and how are you actually going to do it? What does “eating better” mean? So, instead of setting a New Year’s Resolution, I challenge you to set a New Year’s SMART Goal. For a review, SMART goals are:

Specific – clearly define what you want to do

Measurable – how else will you know if you’re succeeding?

Attainable – something you can reasonably accomplish in the given time

Results Focused – measure outcomes, not activities (so just “going to the gym” doesn’t count!)

Timely – give yourself a target date 

It’s also important as you form these goals to think about what challenges you might face, and how you’d overcome them. Planning is key, or you’ll just end up failing come February or March. 

I’ll give an example using my own New Year’s Resolution SMART Goal:

Resolution: to get better at mobility and improve core strength 

SMART goal 1: To improve my hamstring mobility as evidenced by…. (still looking for an outcome measure and open to suggestions)

SMART goal 2: To be able to hold a plank for 3 minutes by September 

Plan: Attend Jen’s mobility class or drop into a yoga studio for class 3-4 times per month, and add plank holds to my workout once a week.

Challenges: Making the time to attend yoga or mobility, getting my butt out of bed on a Saturday morning in the winter, motivating myself to do plank work after I’m tired from the WOD. 

Plan to overcome those challenges: Go to bed early on Friday night and make plans with someone else going to mobility so they’ll hold me accountable, find a yoga studio I like and find a friend to go with me (anyone? Bueller?), add plank work to workouts where I’m not rushed – i.e. not the 7 am when I have to be at work by 9.

Alright CFB, what are your New Year’s SMART Goals? 

Photo c/o Adriana 

29 Dec 2014


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1. Jerk – work up to a max single
2. Clean – work up to a max double
3. 5 RFT
7 Handstand push-ups
14 DB squat cleans, 35/25

28 Dec 2014


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1. Overhead squat – Max reps @ bodyweight (3/4, 1/2)
2a. Pull-ups – 3 x max reps, rest 30 seconds
2b. Ring Dips – 3 x max reps, rest 30 seconds
3. Nancy in a Boat
5 rounds for time
500m row
15 Overhead squats, 95/65

27 Dec 2014


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Teams of 2 working simultaneously
6 Power Snatch, 115/75
12 Deadlift

rest 10 minutes

6 Power Clean, 115/75
12 OTB burpees

rest 10 minutes

6 Thruster, 115/75
12 Double under

27 Dec 2014

Sunday Schedule

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We are on for our normally scheduled Sunday class at 9:30am tomorrow with Coach Mickey! See y’all there.

On Monday, we will have the 6am and 7am classes then the move will begin. Any help is appreciated. The move is scheduled for the next few days to get the new space all organized and then we will reopen on 1/2 for the following classes:


We are stoked that the day is finally here to move into the new space. It is an awesome space and it will serve our purposes for a very long time.


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26 Dec 2014


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1. Back Squat with a 22×2 tempo @ 80%, women 5×5/men 5×3, rest 3:00
2. Bench Press with a 22×2 tempo @ 77%, women 5×5/men 5×3, rest 3:00
3. 10 rounds
Row 30 seconds @ 2k race pace
Row 30 seconds @ 50%

25 Dec 2014


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5:00PM only
1 Squat Clean Thruster (135 pounds/95 pounds)
2 Handstand Push-Ups
3 Over-the-Box Jumps (24”/20”)
4 Lateral Bar-Hopping Burpees
5 Waaall Baaalls! (30 pounds/20 pounds)
6 Push Presses (135 pounds/95 pounds)
7 Front Squats (135 pounds/95 pounds)
8 Kettlebell Swings (53 pounds/35 pounds)
9 Toes-to-Bar
10 Weighted Lunges with a plate (45 pounds/25 pounds)
11 Clapping Push-Ups
12 Squat Snatches (135 pounds/95 pounds)

24 Dec 2014


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23 Dec 2014


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23 Dec 2014

Change In The Moving Schedule

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Hey All!

After some more thought, we are going to delay the moving into 100 Holton Street until beginning next Monday 12/29 in the morning. Sequentially, I want to get all of the flooring over to the space prior to any of the equipment being moved over. Then we will begin moving the rig. Finally, the rest of the equipment will be moved in.

I expect this to take up the majority of the days Monday-Wednesday and therefore there will not be any classes scheduled. You are more than welcome to come and help on the days you are available.

This is the finished product before moving in the equipment.

This is the finished product before moving in the equipment.




Since some of you are still going to be around and craving for something to do, Coach Kari is going to be opening the gym on Wednesday and Thursday morning at 9:30AM. The WOD will begin at 10AM. The doors will be closed as soon as the WOD is completed. Showers will not be available.

On Friday & Saturday, I will have the doors open at 9:15 for a 9:30AM WOD. The doors will be closed by 11AM on both mornings.

In the next day or so, I will post the schedule for next week for the move.


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