Workout Friday December 19th, 2014

December 19, 2014 in Workout of the Day by Tom Colvin

“History will be kind to me for I intend to write it.”  -Winston Churchill

For those of you who missed Fran, you get the opportunity to do Fran today.  For the rest of my homeboys, were doing recovery work.


Article-> CrossFit Rant




Workout Thursday December 18th, 2014

December 18, 2014 in Workout of the Day by Tom Colvin

“Anyone can give up, it’s the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that’s true strength.” - Unknown

A.  Thruster – 15 mins to work up to heavy double – doesn’t need to be a 1 RM, just heavy

B.  5 Min Time Cap To Do Fran



Pull Ups

Video->  Fast Fran





Hahaha this cracks me up!

Workout Tuesday December 16th, 2014

December 16, 2014 in Workout of the Day by Tom Colvin

“Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.” – Dale Carnegie



We’ll spend the class working in Snatches and Clean and Jerks.

Video-> Don’t Take This Personal…How do you think you would handle the “Breakout” portion of this class?


Get well Corey!

Workout December 15th, 2014

December 15, 2014 in Workout of the Day by Tom Colvin

“Success is never final. Failure is never fatal. It is courage that counts.” - Winston Churchill

A.  Back Squat Wave Load 3 sets X 1.1.1; Rest 1 Min; Rest 3 Min

B.  Front Rack Box Step Ups 3 Sets X 8 Reps; Rest 1 Min Between Legs

C. Well Do Some Shoulder Band Work

Video-> Gym Jones MSFU…I love this video!  It brings back a lot of memories when I first started CrossFit.  It’s not healthy to take yourself to this point everyday without a plan.  If you go here too often you end up inured and/or burnt out.  When this video first came out, I watched it over and over and over.  I could relate to the pain these guys were feeling.  I use to do Fran every Friday for my workout.  It was fun to make myself continue even though everything in my body refused.  If you’ve pushed that hard, you guys know exactly what I’m talking about.  I wanted to see how hard I could push my body, how much pain and discomfort I could deal with.  I think you find out a lot about yourself when you’re physically suffering and it’s self induced.  Do you take the easy way out or do you simply dig in?  Most of the time when I was done, I would have hearing loss that lasted for bout 10 mins, I doubt that’s healthy.  I thought that happened to everyone until I mentioned it to another athlete an they thought I was crazy.  I doubt it’s healthy or normal to lose your hearing but it was a lot of fun!  I learned a lot about myself.  As you guys make your way  through your fitness journey, what have you learned about yourself?  Are you tougher than you thought?  Are you becoming tougher?


Congrats to Kela and Metherd, they ran the Fiesta Bowl Half  Marathon.  They didn’t take a picture though so we’ll just have to imagine a finishers picture here.  Good job, you guys look tired!

Workout Friday December 12th, 2014

December 12, 2014 in Workout of the Day by Tom Colvin

“Success seems to be largely a matter of hanging on after others have let go.” – William Feather

12 Days Of Christmas

This will be a fun chipper!  We’re going to have drinks after the 5PM class at Mother Bunch Brewery, meet us up there.   Bring a wrapped $10 White Elephant gift.

Article-> The basics

Workout Thursday December 11th, 2014

December 11, 2014 in Workout of the Day by Tom Colvin

“The longer we dwell on our misfortunes, the greater their power to harm us.” – Voltaire

Bro Seshhhhhh

A.  Deadlift 4 Sets X 2 Reps; Rest 3 Min

B1.  Overhead Banded Triceps Extension 4 sets X 8 reps; Right Into B2

B2.  Barbell Biceps Curls X 5 Reps; Rest 2 Min

Video-> Rise and Grind…Anyone who’s worked towards something that was important to them has woken up early to get work done.  The alarm clock at the end, we have a love hate relationship.


Workout Wednesday December 10th, 2014

December 10, 2014 in Workout of the Day by Tom Colvin

“The question isn’t who is going to let me; it’s who is going to stop me.”  - Ayn Rand

30 Mins Of

Sled Walks + Farmer’s Carry + Front Rack Carry

AD X 1 Min

400m Jog