Today’s workout is a repeat of a WOD that we did in January. I didn’t get the results I wanted, so we’re doing it again! It’s an excellent test of many things: mobility, core strength, balance, and some coordination. It’s more difficult than it looks!
Workout of the Day:
Trip 1: w/2 Kettlebells (all unbroken)
6 Kettlebell Split Cleans (alt legs)
4 Kettlebell Split Jerks (alt legs)
2 Kettlebells Overhead Lunges (alt legs)Trip 2: w/1 Kettlebell (all unbroken)
6 Kettlebell Swings
3 KB Hang Snatches (L)
1 KB Overhead Squat (L)
6 Kettlebell Swings
3 KB Hang Snatches (R )
1 KB Overhead Squat (R )

Part 3:
Reverse Tabata Assault Bike (8 rounds of :10 work, :20 rest). Record total calories
“Suckers try to win arguments, nonsuckers try to win.” ― Nassim Nicholas Taleb




The most under-programmed element of fitness in the world of CrossFit gyms is single-modality monostructural metabolic conditioning. That’s fancy CrossFit lingo for “go running.” Oddly, the #1 most programmed workout on the CrossFit mainsite is “Run 5k”, and yet the average CF gym stays far away. I know why: most of you hate running, and the gym will largely be absent. Today’s version is three trail runs, with minimal rest in between. Come and get outside of your comfort zone!
Workout of the Day:
3 rounds, of:
Run the Trail. Rest between efforts. Record all three.
“Difficulty is what wakes up the genius” ― Nassim Nicholas Taleb




Workout of the Day:
Part 1:

Part 2:
Every minute on the minute, for 12 minutes, alternating movements:
a) 2 x Thrusters (from floor, unbroken.) Add weight between rounds and record heaviest.
b) Max Unbroken Pull-Ups. Record total of the 6 rounds.

Part 3:
Peg board practice

“The minute I was bored with a book or a subject I moved to another one, instead of giving up on reading altogether – when you are limited to the school material and you get bored, you have a tendency to give up and do nothing or play hooky out of discouragement.

The trick is to be bored with a specific book, rather than with the act of reading. So the number of the pages absorbed could grow faster than otherwise. And you find gold, so to speak, effortlessly, just as in rational but undirected trial-and-error-based research. It is exactly like options, trial and error, not getting stuck, bifurcating when necessary but keeping a sense of broad freedom and opportunism.

Trial and error is freedom.” ― Nassim Nicholas Taleb




Workout of the Day:
6 rounds, of:
Run 400 m
25 Burpees

“People focus on role models; it is more effective to find antimodels – people you don’t want to resemble when you grow up” ― Nassim Nicholas Taleb



Workout of the Day:
Deadlift (3 rep max)
Overhead Squat (3 rep max)
Weighted Dip (3 rep max)

“Heroes are heroes because they are heroic in behavior, not because they won or lost.” ― Nassim Nicholas Taleb




Workout of the Day:
Every minute on the minute, for 30 minutes, alternating between:
a) :20 max reps Triple Unders
b) :20 max reps Toes to Bar
c) :20 max reps Wall Balls

“Things always become obvious after the fact” ― Nassim Nicholas Taleb



August’17 Announcements

Pilates: Still a couple of week’s left!

Get your run on! 19 & 20 Aug: Tough Mudder (Half) is in Loudon.  19 Aug: Barnstead Firefighter Association annual 5k at 9 am.

Individual Competition, Saturday August 26th at CrossFit Indestructible in Berwick, ME. “Swinger’s style:” each workout will be a partner workout with someone from the other gym. Cost will be $20 and it’s limited to 6 guys, 6 gals. A whole slew of short workouts in a few hours! 9 am to 2 pm. Sign up sheet upstairs.

We’re offering a handful of “ladies only” group On-Ramps, in the month of September. Details here!

Our next nutrition challenge is the Lurong Championship Challenge! Learn about it here. Change your lifestyle and change your life! Runs for 7 weeks, starting on the 11th of September.

Harvest Fit Fest: 603 Style: a 4 person team event in Hudson, NH, Saturday, September 30 8am—3 pm. Lots of interest! Find some Battles and get signed up, I’m sure it’ll fill up soon.


Women Only, Introductory Classes

Women Only Small Group Challenge, September 2017

Change your health and fitness in 4 weeks! Commit to the fitness you deserve!


These small group, women-only sessions will focus on teaching you the basics of weightlifting, gymnastics, and metabolic conditioning, all in a supportive environment. You will be led by an experienced CrossFit trainer through a comprehensive warm-up, instruction in new techniques, and through a daily workout. Each group is limited in trainees, to ensure that you receive an appropriate level of small group instruction.


You have three options:

1) Tuesdays and Thursdays, 5 to 28 September, from 6:30 am to 7:30 am.

2) Tuesdays and Thursdays, 5 to 28 September, from 09:00 am to 10:00 am.

3) Mondays, Wednesdays, and Fridays, 4 September to 29 September, from 7 pm to 8 pm.


The cost of each of the above options is $160 for all training sessions.

To learn more, contact me @ or via text or call 931.206.0643.

Ready to commit? Click here!



Helen is a beautifully elegant CrossFit workout. I hate it, but mostly because it has running. 36 Pull-ups might seem excessive to the noob, but very quickly Helen becomes an accessible workout. After you’re able to Rx it, your goal becomes to do it unbroken. Once you’re able to do it unbroken, your goal becomes quicker cycle times on the gymnastics & weightlifting, and faster run times. It is one of the handful of workouts that I believe is worth doing every 6 months or so. Beautiful.

Workout of the Day:
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

“Missing a train is only painful if you run after it! Likewise, not matching the idea of success others expect from you is only painful if that’s what you are seeking.” ― Nassim Nicholas Taleb



Workout of the Day:
Part 1:
Max weight through the following complex:
Heaving Snatch Balance + Hang Squat Snatch + Squat Snatch

Part 2:
Max weight through the following complex:
Muscle Snatch + 3 Power Snatch + 5 Squat Snatch (must be unbroken, hands may not leave the bar, but do not need to be touch and go).

“Charm is the ability to insult people without offending them; nerdiness the reverse” ― Nassim Nicholas Taleb