Archive for March, 2012


Posted: March 30, 2012 by greg4fit in Uncategorized



On the minute:

Complete 5 burpees and perform max rep thrusters (50/30kg) on the minute.

The goal is to complete 100 total thrusters.


*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 thrusters.

Time cap: 40 minutes.


Posted: March 29, 2012 by greg4fit in Uncategorized


For Time:

Row 1000m

30 Power Cleans (50/30kg)

Run 800m


Then…finish with some MB slam fun.

Coach Rick Goes Beast Mode in the CrossFit Open

Posted: March 29, 2012 by greg4fit in Uncategorized

When we last left our heros, FIT coaches Rick D., Scott K., and Matt B. were taking on the 2012 Reebok CrossFit Open competition, a worldwide test of fitness, along with fellow CrossFitters Jenny Lewis and Dan “the man” Atler. As of our last post, heading into the final workout of the grueling five week competition, Rick stood just outside of the top 40 male athletes out of nearly 1500 in the Northern California region.

Coach Rick Flipped the Switch

And what was the final workout? A classic CrossFit couplet of two very challenging movements: the “thruster” with a barbell weighing 100 pounds and pull-up in which the athletes must bring their chest in contact to the pull-up bar for the repetition to count. With a seven minute time limit, Rick had to follow an ascending pattern: 3 thrusters, 3 pull-ups, 6 thrusters, 6 pull-ups, 9 thrusters, 9 pull-ups, and so on. The more reps he could complete in seven minutes, the higher the score. Here’s a clip of Rick’s first minute of the workout.

An incredibly strong performance of 137 reps catapulted Rick into the top 40 athletes. Considering each worldwide region only allows the top 60 athletes to move on to the Regional competition, Rick feels happy with his placing so far: “I’m definitely more confident about where I finished this year considering I just barely made it into the Regionals last year. I’m looking forward to two months of preparation to get mentally and physically ready to compete with the big boys in May.”

If you’ve never witnessed first hand a CrossFit competition, the NorCal Regional will be an awesome opportunity to watch your own FIT coach take on some of the best athletes in the world. The NorCal Regional competition is a three day event beginning on Friday May 18th through Sunday May 20th.

So mark your calendars, write a note in your iPhone. Believe me, you won’t want to miss this. You can find details for directions here and tickets here. See you there!


Posted: March 29, 2012 by rick4fit in Uncategorized


400m run

30 HPU

40 Pull ups

50 Swings

60 Sit ups

70 Burpees

400m run

For Time:


Posted: March 28, 2012 by rick4fit in Uncategorized
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Strength: Front Squat 3/3/3/1/1/1 (Set a new PR!)

6 x 25 yard weighted Prowler sprints (low handles)


Posted: March 27, 2012 by scott4fit in Uncategorized

Complete 2 Rounds of:
Max Rep Push Ups in 1 min
Rest 2 min.
Max Rep Supine Ring Pull-ups in 1 min.
Rest 2 min.
Max Calorie Row in 1 min.
Rest 2 min.


Posted: March 26, 2012 by scott4fit in Uncategorized


3 Rounds for time of:

10 Deadlifts, 80-100 kg

50 Double-Unders


Posted: March 23, 2012 by danielledurante in Crossfit Wod





Posted: March 22, 2012 by danielledurante in Crossfit Wod
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Push Press


Finish w/ tabata sit-ups

**Post weight**



Posted: March 21, 2012 by danielledurante in Crossfit Wod
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Turkish Get-Ups


Complete AMRAP in 15 minutes of:

9 Cleans

12 Push-Ups

Row 30 calories

**Post time and weight**