One Step Back

Last week I was working on my mornings.  If I could just get up 15 or 20 minutes earlier, I reasoned, the day would start so much better.  Perhaps I'd even attain that magical state we call "being present."  (Maybe, maybe not.) So I tried it.  And the thing is, I can...

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Why Do We Never Get The Question

Owning a CrossFit gym can be a confounding endeavor, conversationally speaking.  This becomes especially apparent every January. "Lots of new folks in the gym?" Sometimes there are. And sometimes, like this year, there aren't. But that's okay.  We don't view success...

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Week of January 14-20, 2018

Sunday, January 14, 2018 7 AM Mindful Lifting 8 AM Conditioning Monday, January 15, 2018 Warmup (10 min): 3x15 Wall Squats, Glute Bridges, Fire Hydrants/Side Strength/Heavy Effort (25 min): Box Squat 50, 60 x 5, 70 x 3,then 3-5 sets of 2-3 @75-80% *Level 1 5x5...

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Inside Out

When we meet with a prospective member, one of the first questions we ask is: "where would you like to be in six months?"  The idea is to get the athlete thinking, in relatively concrete terms, about where a new exercise program and community might take her. We...

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Week of Jan 7-13

Sunday, January 7, 2018 7 AM Mindful Lifting,Gang of Four, Entertainment! 8 AM Conditioning: 8x8, Wallballs/Burpees, Partner Waiters/Rowing Monday, January 8, 2018 Warmup (10 min): Coach's Choice Strength (25 min): Box Squat 50, 60% x 5, 65% x 3, then accumulate 3-5...

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The Hill

It's December 30, 2017 as I write this, and most of you reading may find yourself falling into one of two camps: My New Year's Resolution is _______ OR Resolutions Are Stupid And Here's Why (But psst...you should do X, Y, or Z). I'm here to tell you that there is a...

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Week of January 1-6, 2018

Monday, January 1, 2018--Special 10 AM Bonus Fight Gone Bad! Tuesday, January 2, 2018--6:30 ARC/Uncoached Open; Open 7-8, 930-1030, 12-1. 530-7 Wednesday, January 3, 2018 Warmup (10 min): Shoulder Shocker (Cubans, Lat Raises, Plate Raises) Skill/Strength (10...

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Friday, December 29, 2017

Warmup (10 min): Coach's Choice/Fun Strength/Max Effort (30 min): Deadlift OR Overhead/Push Press Heavy Single or two 50x5, 60x4, 70x3, 80x2, 90x1, heavy single or two in consultation with coach *Level 1 5x5 on deadlift *Between sets: sets of 10 fire...

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Week of December 3-9

Sunday, December 3, 2017 7 AM Mindful Lifting 8 AM Mind Eraser Conditioning Monday, December 4, 2017 Warmup (10 min): Squat Therapy Strength (35 min): Squat/Front Squat Demo (5 min): Spotting Warmup: 40-50% x 5, 60% x 4, 70% x 3, 80% x 2 Work: 90ish% to 9 RPE, rest 3...

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Fill Your Bucket

There are several pieces of advice I feel perpetually confident in giving--decaf only after 2 PM, read the book before you watch the movie, hold the mayo (no really, hold the mayo). Here's another: try hard not to ruminate on the passage of time while your family's...

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What’s the Alternative?

We are big on positive reinforcement here at Woodshed.  This is especially important during the first few months--no matter the starting point, there are always one or two things an athlete is already doing well, even something as simple as making time for 2-3...

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Week of November 26-December 2

New or Returning Movements: Benching with Chains and Bands, Power Cleans in EMOMs, "Cindy" for benchmark Sunday, November 26, 2017 7 AM Mindful Lifting, Teenage Fanclub Grand Prix 8 AM Mind Eraser Conditioning Monday, November 27, 2017 Warmup (10 min): Squat Therapy...

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