Feb’18 Couples Competition

On Saturday, 9 Battle Couples waged war: 6 events throughout an 8 hour day, with more than a total of an hour of work, this was the highest volume competition that I’ve ever planned.

Congrats to Matt and Ashley for taking the top spot, Heather/me for 2nd, and newcomers Brian and Kati for making the podium.

Matt/Ashley crushed all of us; they took 4 first place finishes of the 6 events. Brian/Kati took top spot on the run/burpee misery, and Heather/I took top on the Clean/Pull-Up. On both of those events, Matt/Ashley took 2nd place. Absolutely phenomenal performance!

Here are the full statistics. Brian/Crystal had to leave the competition after 3 events; they had quite the run up until then, and were sitting in 4th place. So their exodus undoubtedly changed some things.

The highlight of my day was when Courtney hit the water after her Kettlebell Swings, resurfaced and said “zero. Our score is zero. We’re done.” She walked the rest of her lap, Jim took off on his interval, and then, when it was her turn again, Courtney just started swimming and proceeded to finish three more rounds! Battle at heart. No quitting when surrounded by your closest friends.

Another highlight for me was Frank/Hannah, who signed up for the competition on Friday night. They put up good scores, and even took 2nd place in the Deadlift/Box Jump couplet.

Great job to all our competitors! There were a whole bunch of first timers Saturday, but now I forget who all was a first timer, so…you know who you are!

Let’s do it again!




Gym’s closed today! We’re hosting a competition. Feel free to come cheer your Battles on. We’ll be at the gym from 8-10:30 and again at 2 pm.

“Kites rise highest against the wind – not with it.” – Winston Churchill



Workout of the Day:
Every minute on the minute, for 30 minutes, alternating:
a) :30 Lunges, Plate Overhead
b) :30 Plate Ground to Overhead
c) :30 cal Row

Rx+ = 45/25
Rx = 25/15

“Wisdom is oftentimes nearer when we stoop than when we soar.” – William Wordsworth



Workout of the Day:
as a team of 2
Kettlebell Swings (44/26)
partners rotate every 10 cal on Assault Bike

Scored as total reps of KBS in the 30 minutes.

“This suspense is terrible. I hope it will last.” – Oscar Wilde


February ’18 Announcements

Muscle-Up Clinic: The CF Open has tested our abilities in the Bar Muscle Up for the last two years; the previous 5 years it tested our Ring Muscle Up abilities. This clinic will be primarily intended to assist your skill with the Ring Muscle Up, and will help you bridge the gap between the pull-up + dip and the full movement of the muscle up. You SHOULD have chest-to-bar pull-ups and ring dips as a prerequisite. This clinic will be one hour long, taught by yours truly, on Saturday, 24 Feb at 1100. The cost is $10, payable in cash on the day of. There is a sign-up sheet at the gym, put your name on it!

Shoulder Mobility: This clinic is on Sunday Feb 25th from 10:00-12:30, and is intended for athletes looking to strengthen, stabilize, and increase the mobility of their shoulders. The price is $125; this includes a Functional Movement Screen, performed 1-on-1 with Jody; a 2.5 hour instructional period with Rae; a set of bands; and a 6 week program to use the bands and the exercises you learned.

The Double Under Clinic is sold out! Double Under Clinic: Coach Maggie will be here on Saturday, March 3rd to do a Double Under clinic. She’s perhaps the greatest jumper in NH. Get better! Cost is $25. Starts at 1 pm and ends at 2. Bring your rope or use one of ours!

The CrossFit Open: The Open is THE annual event of the CrossFitters of the world. It’s the first part of a three part competition to crown the fittest man, woman, and team in the world! It’s a blast! Like all things CrossFit, however, you will be humbled to know exactly where you rank relative to the rest of the world. CrossFit will announce a workout each week on Thursday evening (22 Feb). A few of us crazies will do the WOD that evening, and then the gym will do the WOD each week on Monday as our WOD. You’re coming to workout anyways, so you may as well just sign up. You won’t regret it.




Workout of the Day:
King Kong
3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups
If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:

If you can dream—and not make dreams your master;
If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ’em up with worn-out tools:

If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,
Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!” – Rudyard Kipling



Workout of the Day:
Part 1: 6-5-4-3-2-1:
Overhead Squat @ 50% (from floor)
Burpees over bar

Part 2: EMOM(12):
a) 2 x Overhead Squats unbroken from floor. Add weight and record heaviest.
b) :30 max reps Burpees to 6″ target

Part 3: Handstand Practice

“Cutting up an ox
Prince Wen Hui’s cook was cutting up an ox. Out went a hand, down went a shoulder, he planted a foot, he pressed with a knee, the ox fell apart. With a whisper, the bright cleaver murmured like a gentle wind. Rhythm! Timing! Like a sacred dance, like ‘the mulberry grove,’ like ancient harmonies!

‘Good work!’ the prince exclaimed, ‘your method is faultless!’ ‘Method?’ said the cook laying aside his cleaver, ‘what I follow is Tao beyond all methods!”

“When I first began to cut of oxen I would see before me the whole ox all in one mass. After three years I no longer saw the distinctions.

“But now, I see nothing with the eye. My whole being apprehends. My sense are idle. The spirit free to work without plan follows its own instinct guided by natural line, by the secret opening, the hidden space, my cleaver finds its own way. I cut through no joint, chop no bone.

“A good cook needs a new chopper once a year – he cuts. A poor cook needs a new one every month – he hacks!

“I have used this same cleaver nineteen years. It has cut up a thousand oxen. Its edge is as keen as if newly sharpened.

“There are spaces in the joints; the blade is thin and keen: when this thinness finds that space there is all the room you need! It goes like a breeze! Hence I have this cleaver nineteen years as if newly sharpened!

“True, there are sometimes tough joints. I feel them coming, I slow down, I watch closely, hold back, barely move the blade, and whump! the part falls away landing like a clod of earth.

“Then I withdraw the blade, I stand still and let the joy of the work sink in. I clean the blade and put it away.”

Prince Wen Hui said, ‘This is it! My cook has shown me how I ought to live my own life!” – Chuang-tzu



Workout of the Day:
Power Snatch @ 60%
Ring Dips

The Commando’s Prayer
Give me, my God, what you still have;
give me what no one asks for.
I do not ask for wealth, nor success,
nor even health.

People ask you so often, God, for all that,
that you cannot have any left.
Give me, my God, what you still have.
Give me what people refuse to accept from you.
I want insecurity and disquietude;
I want turmoil and brawl.

And if you should give them to me,
my God, once and for all,
let me be sure to have them always,
for I will not always
have the courage to ask for them.” – Corporal Zirnheld, Special Air Service, 1942