Our first bench mark workout! Don’t miss this one, it’s real greeeeeeeasy! 3 Rounds for Reps 1 Min Wall balls 1 Min SDHP 1 Min Box jumps 1 Min Push press 1 Min Row for calories 1 Min Rest

Here is an interesting article on giving away statins (cholesterol lowering drugs) with fast food. The idea, of course, being that Big Pharma is right there to take care of us when we just can’t resist that Double Double. Let’s look at statins a little closer though. The basis of statins revolves around cholesterol production. [...]

I read an interesting article the other day on Primal Body Primal Mind about the common errors people make regarding food choices. So here we go, Top 10 Worst Nutritional and Dietary Mistakes People Make: 10. Relying on superficial descriptions such as “natural” or even “organic” on labels to determine whether a food is truly [...]

Pretty straight forward boys and girls. Get in the gym, start eating better. A lot of people talk about how much they wish they could get in shape, well there’s no time like the present, so hop to it. WOD 6 Rounds for time: 3 Power Cleans 185/115 6 Box Jumps 30″/24″ 9 Knees to [...]

Exercise has been seriously bastardized over the years. Believe it or not there was a time when you could walk into a gym and see men AND women, pickin’ up heavy shit and lookin’ great doing it. Now we have 55# dumbell limits, no squatting past parallel, and spin class. These are less than effective [...]

Setting goals is very important. Whether they are short term or long term goals, setting them is important in your training. Goals give you an end point, a reason for doing whatever it is you’re doing. But hold on, there is a catch to goals. We can’t just go out setting goals willy nilly, they [...]

Many people get caught up in the latest fad fitness trends or hottest new diets. Touching back on yesterday’s post, the essence of CrossFit is in the recording of data. This lets us know that what we are doing is actually working. So why do people hop around from 2 week diet to 4 week [...]

Last Thursday I read Jim Wendler’s 5/3/1. A training manual designed to simply add weight to your lifts in a linear progression. Not only is the program rock solid, the book had a bunch of awesome excerpts I’d like to share with you all. So with that, I introduce the CrossFit Vernon “Week of Wendler”. [...]

WOD 30 Jumping Pullups Bear Crawl 40′ 30 KB Snatch (15/arm) 1.5/1 Bear Crawl 40′ 30 Knees to Elbows Bear Crawl 40′ 30 Push Press 75/45 Bear Crawl 40′ 30 Wallballs 20/14 Bear Crawl 40′ 30 Burpees over the bar For burpees, start on one side of your Push Press bar and perform one burpee, [...]

This concludes CrossFit Vernon’s first week of operations. It was a pretty solid week with some awesome performances – Jeff, Erin, Janice, Cody, Tylor, and last but not least my BIG SIS Amanda all came out and crushed it. Next week we will start a new period dedicated to pure CrossFit programming with some skill [...]