Monthly Archives: January 2012

Wednesday February 1, 2012

Happy Birthday Bob! Post Birthday wishes to comments.

Bob is sporting the no shirt look during his Push Presses!


For time:
70 Burpees
60 Sit-ups
50 Sumo Deadlift High Pulls 1.5/1 pood
40 Walking Lunges with 45/25# plate overhead
30 Pistols (15 on each side)

“I never learned from a man who agreed with me.”
– Robert A. Heinlein

On: January 31, 2012| By: | Today's Workout| Tags: | Comments: 2

Tuesday January 31, 2012

We want your recipes! Do you have an amazing Paleo recipe? Please share! Post to comments.

Johny is doing a great job of keeping his head up and a solid plank position through his Push-Ups!



Bench Press
5 reps, then a light load to failure-3 reps, then a light load to failure-1 rep, then a light load to failure.

Then Complete 2 rounds for time:
5 Push Ups, Sprint 100 yards,10 Push Ups, Sprint 80 yards, 15 Push Ups, Sprint 60 yards, 20 Push Ups, Sprint 40 yards
*rest 45 seconds between rounds

Check out this hilarious video from from CrossFit Instinct andCrossFit Bloomington-Normal !

“Courage gives a leader the ability to stand straight and not sway no matter which way the wind blows.”

~Mike Krzyzewski

On: January 30, 2012| By: | Today's Workout| Tags: | Comments: 2

Monday January 30, 2012

Happy late Birthday to Mando on the 26th! Post Birthday wishes to comments.

Brad's Paleo Ice Cream, amazing!


For time:
75/55 pound Back squat, 50 reps
15 Strict Pull-Ups
75/55 pound Back squat, 40 reps
12 Strict Pull-Ups
75/55 pound Back squat, 30 reps
9 Strict Pull-Ups
75/55 pound Back squat, 20 reps
6 Strict Pull-Ups
75/55 pound Back squat, 10 reps
3 Strict Pull-Ups


Courtesy of

It seems like an oxymoron, right?  Paleo. Ice cream…  For those times when you need something sweet, and in particular a pint of Ben & Jerry’s, this is your answer.  There are certain times when eating ice cream is an obligatory part of life (for some of us, anyway), and being Paleo does not excuse you from that obligation.  I’m not saying you should eat ice cream every day, or even once a week, especially if you’re trying to lose weight.  But for those special times, this is what you do.

You’re going to need an ice cream maker, which you can buy for about $70 at Bed, Bath & Beyond (and that’s for a nice one).  This is the one I have and it works great.  But if you do the math, which I did when I was standing in the aisle at BB&B, you only have to make 18 $4 pints of ice cream to justify this purchase.  The other easy justification is that the ice cream you’re going to make in this fine piece of machinery isn’t going to give you the crazy sugar buzz and stomach cramps you might get from the Ben & Jerry’s.

To make your own ice cream, first put the ice cream maker bucket in your freezer for a day to let it get really cold (we just keep ours in the freezer now).  Then you take a can of coconut milk and put it in a blender with 1/4 cup of sweetener.  I like to use coconut sap (or its evaporated counterpart, coconut crystals), which comes from the nectar of the flowers of a coconut tree.  See my post on the low-glycemic, probiotic-feeding sweetener.  You could also use honey if you want.  Either way, I’m not going to lie and tell you that you’re not getting a whole lot of pretty simple carbohydrates in one sitting, so I hope it’s worth it to you…  Like I said, I use 1/4 cup of sweetener, which makes it pre-tty sweet.  You could definitely use less.

Blend the coconut milk, sweetener and whatever else you want to add to it and dump it in the ice cream maker bucket.  I’ve added things like frozen blueberries, cocoa powder, vanilla, baked sweet potatoes, candied nuts, beef sirloin (ha! just kidding), chai seasoning, raw eggs to make it custardy, lemon juice, you name it.  It takes about 20 minutes for it to become ice cream, and it will serve about 3 people, depending on their burning desire for some creamy, delicious ice cream.

To recap:

Coconut Milk Ice Cream

1 can coconut milk
1/4 C. sweetener
Anything else you want to add

1. Blend ingredients.
2. Place in ice cream maker.
3. Wait 20 minutes.
4. Enjoy!


“The third-rate mind is only happy when it is thinking with the majority. The second-rate mind is only happy when it is thinking with the minority. The first-rate mind is only happy when it is thinking.”
—A. A. Milne

On: January 29, 2012| By: | Today's Workout| Tags: | Comments: 4

Saturday January 28, 2012

Don’t forget that CrossFit Kids is today at 9:00am!

Brad, Nick, and Asian Sensation racing in from their run on "Helen"!


“The January Painstorm”, courtesy of CrossFit NorthEast England.
As many rounds and reps as possible in 40 minutes:
Run 200 meters
7 power cleans
7 burpees
Row 250 meters (if there aren’t enough rowers substitute with 50 Double- Unders)
7 thrusters
7 pull-ups
Choose one load for both barbell movements.
This can be done as a team of two or as an individual, your choice! If you choose to do it as a team you will switch movements every

other movement.  One partner working at a time.


“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.”
~Steve Jobs

On: January 27, 2012| By: | Today's Workout| Tags: | Comments: Comments Off on Saturday January 28, 2012

Friday January 27, 2012

It’s Benchmark Friday!

Chace is staying nice and up-right throughout his Double-Unders!

Benchmark WOD

Compare to 4/22/11
50-40-30-20-10 rep rounds of:

Do you need some help with your Double-Unders? Check out this video!

“A healthy outside starts from the inside.”
~Robert Urich

On: January 26, 2012| By: | Today's Workout| Tags: | Comments: 1

Thursday January 26, 2012

We want your ideas for our next T-Shirt saying! Post your idea to comments.

Heidi, setting a PR with a 35" Box Jump!


Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24/20″ box
15 Toes to bar
12 Pull-ups

Here is another great recipe from Rebecca! “I didn’t realize how dependent Nick and I were on the corn chips we ate twice a week, so I needed a substitute for dipping in avocado’s  and salsa.” Thinly slice carrots, parsnip, radishes, sweet potatoes, yams, and kale. Or any other vegetable you can think of that would make a nice chip. Put in a bowl with 2 tbs olive oil (this will depend in how many veggies you have) dash with salt or other seasonings, and mix well coating all the veggies. preheat oven to 275f and bake until dry. They won’t be Crispy unless you broil them and watch them closely. Place the kale on a separate pan otherwise it absorbs the water from the other vegetables. This made a lot so we will be enjoying veggie chips for a while. Healthy eating everyone! Enjoy!

Veggies before.

Veggie Chips after!

“You have to find it. No one else can find it for you.” 

— Bjorn Borg

On: January 25, 2012| By: | Today's Workout| Tags: | Comments: 3

Wednesday January 25, 2012

We want your ideas for our next T-Shirt saying! Post your idea to comments.

Dainja, catching some rays during his Lunges!


Then for time:
Row 1000 meters
Run 800 meters


Disclaimer: The following post is in response to multiple recent occurrences at CFHW, and is meant mostly to athletes who want the “Rx” next to their scores, are interested in competing, or want their scores posted on our leader board. It is not directed at any one individual.

 I love my job. I love seeing people make incredible transformations. I love seeing people hit PR’s. I love helping people achieve things they never thought possible. I love the fact that our athletes are great at fundamentals and that that greatness gives CFHW a solid reputation around the Crossfit community. What I don’t love is when someone’s ego gets in the way of me loving my job. Your ego has no place inside a Crossfit gym, and definitely not inside CFHW. No matter how bad-ass you think you are, there will come a time where you will have your ass handed to you by someone far superior to you. What sense, then, does it make to let your ego get in the way of your training? The whole reason you are at the gym should be to improve yourself, not to have bragging rights. Here are some ways that your ego gets in the way of improving yourself:

 –Cutting corners to improve your score. There are a lot of ways to cut corners. Range of motion is one of them. If you are not completing full range of motion on every rep, you are cutting corners. You are not doing the same workout as the person next to you. Remember, we can always scale the load of a movement, but range of motion (barring special circumstances such as injury) is not negotiable. Another way to cut corners is by not completing the prescribed amount of reps. This has become a problem recently (you think we don’t notice, but we do). This is cheating. There is no place in Crossfit for cheaters. Now every so often, mid-workout, your mind might slip and you may not know whether you’re on rep 43 or rep 53. In that case, you have to suck it up and assume it’s 43. That way you know your score is legit. Cutting reps is extremely disrespectful to me, the other coaches, your fellow athletes, and the entire Crossfit community. For those of you interested in competing and being on the leader board, you have to get serious about it. Pretend Coach Glassman himself is watching every single rep. You must leave no doubt that you are completing each rep as prescribed. If it wouldn’t fly in competition, redo it. If you’re not sure you did it as prescribed, then you probably didn’t. Redo it. Make yourself better. Your training should be as difficult as possible in order to make you perform better in competition. If we find you cutting corners, we will not include your scores on the leadboard unless they are verified by a coach, which means we have to count every rep.

Neglecting your weaknesses. Just because you’re not good at something doesn’t mean you should avoid doing it. Quite the opposite, in fact. You should be concerned with working on your weaknesses to improve your game. In 2010, Rich Froning lost the final event, and therefore 1st place, because he couldn’t properly climb a rope. 2009 Games Champion Mikko Salo got slowed down by double-unders. Do you think they ignored those movements the following year during their training? Absolutely not. They fixed the holes in their games, and Froning went on to win in 2011. Last weekend Ron Mathews competed in the O.C Throwdown. He made a great post on our FB page about it. This was one of his points: “Work your weaknesses! Better to struggle in your own box in front of people who know and like/support you than struggle in front of a crowd of strangers. If you have a weakness it will be exposed!” Thanks, Ron. Well said.

 –Getting personally offended by a “no rep” call. Just because a coach calls a no rep on you doesn’t mean you’re a bad person, or aren’t working hard enough. Everybody gets no-reps called on them. It’s part of Crossfit. Watch any Games competition video from last year. Do you see any of those athletes throwing a fit about no reps? No. They just redo it and move on. This is the integrity of a champion. And make no mistake, if you’re fit enough to make the Games, you’re already a champion. When you see people throw a fit from a no rep, they have way too much ego. These are the people who cut corners in the gym on a regular basis. These are the people who post incredible scores on their own but bonk when it comes time to do it for real. Don’t be one of those people.

 –Neglecting technique and fundamentals. When I first began Crossfit I would repeat over and over something Glassman said while suffering through a WOD: “Proper form is more efficient.” More efficient means less wasted energy. This is a good thing. The fact that you can muscle clean 95# with poor form won’t matter when going for a 1RM or when the prescribed weight is double that. Technique is everything. Been Crossfitting for a couple years and still can’t do overhead squats? This is your fault for not working your weaknesses, which probably means mobility. (I see this one all the time). Neglecting technique and fundamentals will lead to injury and will ultimately cause you to plateau in your training.

Like I said, I love my job. I love working with you guys on improving yourselves and your quality of life. Please don’t let your egos get in the way of that. Have some integrity and take your training seriously. You’ll thank me for it later.

On: January 24, 2012| By: | Today's Workout| Tags: | Comments: Comments Off on Wednesday January 25, 2012

Tuesday January 24, 2012

We want your ideas for our next T-Shirt saying! Post your idea to comments.

Kelila is doing a great job of locking out at the top of her Press!


“The Bear Complex”
5 rounds for loads:
1 round equals 7 sets the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*Rules: Rest between rounds as needed, we are looking for max load. No resting on the ground (even to re-grip). break up or combine movements in any way, so long as the following are met: The Clean starts at the ground and finishes standing at full extension, the Squats must go below parallel, and the Presses must be locked out overhead. Jerking is acceptable, as are Squat Cleans and Deadlifting into Hang Cleaning. The Squats and Push Presses can be distinct or combined into Thrusters, but you cannot receive the Clean in a squat and go directly into the Thruster, stand first. Finally there are no time components, rest anywhere anytime except on the ground.

For a great example of this workout click here!


“Sometimes when you innovate, you make mistakes. It is best to admit them quickly, and get on with improving your other innovations.”
~Steve Jobs

On: January 23, 2012| By: | Today's Workout| Tags: | Comments: 6

Monday January 23, 2012

We are one week into the Nutrition Challenge, how is it going? What are some of your struggles, ideas, and questions? Post thoughts to comments.


We want your ideas for our next T-Shirt saying! Post your idea to comments.

The 9:30 WOD working through their Lunges!


Five rounds for time of:
45/25 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”
~Wayne Dyer

On: January 22, 2012| By: | Today's Workout| Tags: | Comments: Comments Off on Monday January 23, 2012

Saturday January 21, 2012

Don’t forget that CrossFit Kids is today at 9:00am!

The CrossFit Kids from last week!


In teams of two, complete as many rounds as possible in 15 minutes of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
24″/20″ Box Jumps x 9 reps
Rest EXACTLY five minutes, and then:
In teams of two, complete as many rounds as possible in 15 minutes of:
Pull-Ups x 5 reps
Burpees x 10 reps
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.


“a true leader has the confidence to stand alone, the courage to make tough decisions and the compassion to listen to the needs of others. He doesn’t set out to be a leader, but becomes one by the quality of his actions and the integrity of his intent. In the end, leaders are much like eagles… they do not flock; you find them one at a time.”

– Unknown

On: January 20, 2012| By: | Today's Workout| Tags: | Comments: Comments Off on Saturday January 21, 2012