Battle for the Bell 3 – Heat Assignments

After a bit of delay all Teams and Registered Judges should have received an email late last night with general event info, itinerary for the day, as well as heat assignments. Please look things over to make sure we have the right team name and that your team is placed in the right division. Since last night it has already been brought to my attention that I had one team placed in the wrong division. The heats may change slightly over the next day or two depending on how much I messed up. There has been one switch since the email went out – Team Jimmy & 3 Short People is now known as Boobies and Snatches and they have switched places with Team Guns & Buns. You can see the updated list below:

Saturday Battle for the Bell Heats: BB = Big Bell, LB = Little Bell

  • Heat 1
    • The 4 Horsemen (BB)
    • Strongtown Injured Reserve (BB)
    • Swoleasarus Flex (BB)
    • Nat Miller (BB)
    • You Cook We’ll Clean (LB)
    • High Class Hook’ers (LB)
    • Hakuna MaSQUATA…it means big booty (LB)
    • The FourFits
  • Heat 2
    • Burpee Babes and Two Jerks (BB)
    • Red, Wod, and Blue (BB)
    • Old Guys & Thunder Thighs (BB)
    • 203 Bell Masters (LB)
    • Hook’d on Snatches (LB)
    • Halo 1 (LB)
    • Hellz Bellz (LB)
  • Heat 3
    • The 2nd Amendments (BB)
    • Nickel Slots (BB)
    • Strongtown (BB)
    • In 203 We Thrust (BB)
    • Guns & Buns (LB)
    • Snatch & Sniff (LB)
    • Matzo Balls & Meatballs (LB)
    • Baby Got Back Squat (LB)
  • Heat 4
    • Squats in the Curl Rack (BB)
    • 203 Power Rangers (BB)
    • Darkhorse (BB)
    • Boobies and Snatches (BB)
    • Booties and the Beastmode (LB)
    • Honey Badger don’t Care (LB)
    • Big Balls, Little Bell (LB)

Workout of the Day

  • Push Press: 1-1-1-1-1
  • LuRong Challenge WOD: 7 Minute AMRAP
    • 6 Handstand Push-ups (Lvl 3) / Hand Release Push-ups (Lvl 2) / H.R. Push-ups from knees (Lvl 1)
    • 8 American KB Swings (Lvl 3 & Lvl 2) / Russian KB Swings (Lvl 1)
    • 12 Kettlebell Sumo Deadlift High Pulls (Lvl 3 & Lvl 2) / KB Sumo Deadlifts (Lvl 1)
      • Lvl 3 = 32/24 kg
      • Lvl 2 = 24/16 kg
      • Lvl 1 = 16/12 kg

Sanchez showing a very solid lockout / catch in the bottom.


Missy working through her double unders.


Happy birthday Rob!


Brad showing a strong finish on his pull.

Strongtown 6pm

The 6pm class starting their 3 rounds.



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4 Days Away

And we’re back…this Saturday we’ll be hosting our 3rd Annual Battle for the Bell to determine who gets to lay claim to the golden demonbells for the next year! I meant to get an email sent out to all the teams this past weekend which obviously didn’t happen. I’ll be adding the final information regarding the overall event schedule, workout heats, etc…and will get the email sent out to everyone later today.

Strongtown – we’re going to be having a lot of people around the gym on Saturday. You don’t have to but you may want to either bring home or temporarily relocate anything that you would normally leave here to your car for this weekend. It’s not that we don’t trust people but we would just rather everyone be safe than sorry.

LuRong Challenge WOD: Wednesday

Workout of the Day

  • Hang Snatch: 1-1-1-1-1
  • 3 Rounds (12 Minute Cap)
    • 30 Wall Ball (20/14)
    • 30 Double Unders
Big Mike

Kevan making sure Big Mike hits depth.

Strongtown 9:30

The 9:30 class during their first 200m run.


Linda looking strong through her squats.

Rob & Jim

Rob & Jimmy working through their burpees.


Danielle showing some very nice form on her back squat.



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Monday Blog

Dear Strongtown, I apologize for the lack of pictures on today’s blog post. This past weekend was the first time I’ve had the chance to travel since coming back from London (#excuses) and I won’t be back until later this afternoon.  To make up for it I promise that we’ll be back to normal tomorrow and today we have a video of Dimitry Klokov making ‘King Kong’ look like a warmup. As a point of reference that is a 450lb deadlift and a 250lb clean. In the greater context of things the deadlift weight is less than his best clean and the clean weight is less than his strict press. I’m pretty sure he’s just doing the workout to remind everyone on this planet that he’s stronger than them.

Workout of the Day

  • Back Squat: 1-1-1-1-1
  • 21-15-9:
    • Run 200m
    • Burpees

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Beer WOD

Today’s blog was written by the collaboration known as MK:

For as much as we encourage healthy eating or some version of a paleo diet, we are also advocates of a healthy sense of community, which in most cases, includes beer. For those of you who are not typically around Fridays, or don’t stay past 5 pm, we typically coin Fridays after 4 pm Beer Wod. After the 4 pm class you can usually find a collection of members contributing to and participating in Beer Wod. It is pretty much just single reps for time. AMBAP runs to infinity if you are ambitious, or usually early evening when the gym shuts down. Just a reminder that all are welcome; bring a 6 pack or enjoy what’s already in the fridge. We will be starting and or finishing the actual scheduled WOD then sitting on the sidelines drinking a beer and cheering on all the suckers still working out.

Workout of the Day

  • 5 Rounds 
    • 15 Wall Ball
    • 15 Russian KB Swings
    • 15 Sit-ups
    • 2 Rope Climbs 
      • Rx1 = 16/12 kg & 1 Rope Climb
      • Rx2 = 24/16 kg
      • Rx3 = 32/24 kg
Strongtown 6am

The 6am class one of their rowing minutes.

Baby B

Baby B – doing big people things.


Wolf opting for the overhead rack position.


Tommy showing a great elbow position in the front rack.


Strongtown 6pm

Patty, Madden, Rachie & Annette finishing up their final handstand push-ups.



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Battle for the Bell 3: Final Countdown

We’re just about a week out from our 3rd Annual Battle for the Bell! All teams should receive an email with general event info, announcements, and clarifying any movement standards, this weekend. Assuming all goes well we should also be releasing the workout heats in the email for everyone. It’s getting real…

VERY IMPORTANT: If anyone is willing to volunteer or lend a helping hand at all we could definitely use the help. We’re still in need of a few more Judges to help make the day run as smooth Kerrygold butter. We realize that it’s long day and it might be hard for some of the Judges / Volunteers to be there the full time – that’s fine. Whatever people can do we’re grateful for. Anyone who registered as a Judge through Eventbrite – thank you, and you guys should also be receiving an email this weekend as well. If you’re willing to help and didn’t register through the site it would be easiest to just send me an email at this point ( and I’ll be sure to get you setup.

Rope Climb Warning: Friday (Tomorrow)

Workout of the Day

  • Barbell Lunges: 2-2-2-2-2
  • Every Minute on the Minute – 10 Minutes
    • Odd: Max Handstand Push-ups
      • 30 Seconds rest / transition time
    • Even: Max Calorie Row

Lesley is a natural ‘splitter’ and has a very solid landing position.


Adam getting set for his lift.


Kelly showing some impressive hamstring flexibility during her t2b.


It’s a blurry photo but Garret is showing an excellent lockout and catch position.

Ball Fort

And ball fort…



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2014 Barbells For Boobs

Strongtown Barbells For Boobs people – I’m sorry it took so long to get our gym / team page setup but I’m happy to say it has finally been done. Barbells for Boobs is actually a fairly unique event in the CrossFit community. Although CrossFit HQ has no involvement from their level the event brings together the greater majority of CrossFit Affiliates to help raise funds and awareness for detecting breast cancer early. All of the fundraising levels are based on increments of $80 – this is because $80 is the cost of providing a mammogram to 1 person, so every $80 raised goes towards helping one more person know whether or not they are living with breast cancer. If you decide you want to fundraise and get $80 in donations you also get a free t-shirt acknowledging your achievement. For anyone that’s interested we have setup a fundraising page to represent CrossFit Strongtown which you can use to either donate or sign-up to join the team through: CrossFit Strongtown – Barbells For Boobs 10/31/14, the widget on the sidebar will also get you there. Regardless of whether or not people want to be involved in the fundraising everyone is welcome to join us for the workout on Halloween – 10/31/14. If anyone has questions about signing up, or the event in general please just let me know.

Rope Climb Warning: Friday

Workout of the Day

  • Snatch: 2-2-2-2-2
  • LuRong Challenge WOD: 8 Minutes – As Many Reps as Possible
    • 15 Snatch (95/65 lbs) / 15 Toes to Bar
    • 12 Snatch / 12 Toes to Bar
    • 9 Snatch / 9 Toes to Bar
    • 6 Snatch / 6 Toes to Bar
    • 3 Snatch / 3 Toes to Bar
      • If finish the list, go back to 6/6 and start working up the list
      • Level III = Above
      • Level II = 75/55 lbs & Knees to 90 Degrees
      • Level I – 45/35 & Abmat Sit-ups

Tracey looking strong in the bottom of her squat.


Marco showing solid form on his lift.


Anton making making his runs look effortless.


Marcy working through her plate burpees.

Becky & Katelyn

Becky & Katelyn sharing a mother-daughter post wod stretch.



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Tuesday Paleo Things


Ok LuRong people – tomorrow we’ll be doing this week’s challenge workout. I’m not even sure how to explain this one but basically it has you going up & down a snatch and toes to bar ladder / couplet as many times as you can in 8 minutes. In order to give everyone adequate time to try and digest this rep scheme you can see workout descriptions here: LuRong The X-WOD – Men / Women. It’s a doozy…flash cards might help.

Also, in the theme of Paleo – I wanted to give a shout out to our Mangia Laura aka Mangia Paleo. Laura has an absolutely amazing story and I don’t want to do it any misjustice by trying to abbreviate it, you can read more about it here: About Mangia Paleo. She does an absolutely amazing job with her blog, instagram, facebook and just social media in general. Recently a few of her posts have been nominated for Paleo Magazine’s Best of 2014! There are different categories and right now she has stakes in 3 of the best blog recipes for: treat, savory, and culinary recreation. She’s representing the treat category with her Paleo Vanilla Flag Cake, the savory category with Tuscan Chicken, and my personal favorite – the culinary recreation division with Paleo Pumpkin Pancakes. Just look at that stack…

You can vote for her here: Paleo Magazine’s Best of 2014 and the polls close Friday.

I’m sorry for posting cruel photos of amazing food – I know it’s not nice.

Workout of the Day

  • Back Squat: 3-3-3-3-3
  • For Time:
    • Buy-in: 600m Run
      • 4 Rounds
        • 12 Box Jump Overs (24/20″)
        • 9 Plate Burpees
John & Paul

John & Paul making easy work of their ring dips.


Tammy winning the silhouette double under photo of the day.


Stacey looking strong on her press!


Timmy loves pressing.

Strongtown 6pm

The 6pm class working through their 12 minute AMRAP.



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