Blog Archive

Workout of the Day
Four sets of:
Weighted Pull-Ups x 3 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each @ 2010
Rest 60 seconds;
and then,
As many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Pistols (or 10 Goblet Squats)

Rest exactly 5 minutes, and then,

As many rounds as possible in 5 minutes of:
10 Toes to Bar
20 Double-Unders

CF SouthBay has a well-done article about women training, bulking up, and being skinny fat.  The unfortunate reality is that women who are ‘bulked up’ typically need to lean out by cleaning up their nutrition.   Be honest, track your food intake, and make the changes necessary.  Btw, tracking your food intake means pen and paper.  Get it done.

Workout of the Day:
Three sets of:
Push Press x 3 reps
Rest 90 seconds
Side Plank Hold x 60-75 seconds each side
Rest 90 seconds;
and then,
As many rounds as possible in 12 minutes of:
5 x Push Press (135/95 lb.)
10 x Pull-Ups
15 x Box Jump (30″/24″)

Lift Like a Girl – Reasons Women Need CrossFit

Savanna Wilson was bored with her traditional gym workouts.

“I was always athletic and did every sport you could imagine thoughout high school,” she said. “When I graduated I was at local gyms trying things I read about in magazines in addition to running on the elliptical but it was always the same thing everyday.”

Then Wilson found Crossfit.

Read More


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