Labor Day 2014 Weekend

Going into this weekend we have a couple of quick announcements. First off, Saturday swim WOD is on! It’s at the usual place and starts at 8:00, there are only going to be a few more of these so take advantage of them while you can. I know the mornings are getting a bit cooler but the pool is heated so you’ll barely even notice.  Also don’t forget that Monday is Labor Day and we’ll be running a modified schedule for the day. We will only be having a 9:00 & 11:00 class and we’ll be performing the Hotshots 19 workout in honor of the Granite Mountain Hotshots firefighting team. For anybody that wants to hang around afterwards we’ll be having our usual burgers, dogs, & beers and as always anyone is welcome.

Finally all teams that have registered for Battle for the Bell 3 should receive an event email later today – sorry for the delay. If you haven’t received anything by Saturday please contact me – and I’ll get it taken care of.

Workout of the Day

  • Skill Work:
    • Pull-ups / Weighted Pull-ups / Bar Muscle-ups / Muscle-Ups
  • Nate: 
    • 20 Minute AMRAP
      • 2 Muscle-ups
      • 4 Handstand Push-ups
      • 8 Kettlebell Swings (32/24 kg)

Tracey getting set for her squat.


Dani getting solid depth in the bottom.


Paul, the zen guardian of the dumbbells, getting deep into his pistol squat.

Barry & Tammy

Barry & Tammy during their first 400m run.

Ryan & Anton

Ryan & Anton sharing a broment.



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Story Time

I want to share a brief anecdote today and I have to give credit to RLB III for this one:

Why Do I Fail?

There is an old story about two greek islanders vying to become the strongest man on the island.

The wise trainee bought a newborn calf.

The other trainee laughed at him. How could a calf help his rival train?

But every day the wise trainee lifted the calf. Every day the calf got bigger and heavier. He could still lift it because it was only a little bit heavier than before.

After a year, the wise trainee saw the calf was now a bull. He could still lift it.

In the meantime, the unwise trainee had tried every day to lift a bull.

He failed every time.

Moral of the story – buy a calf and get strong like bull.

Workout of the Day

  • Back Squat: 2-2-2-2-2
  • 3 Rounds of 4:00
    • 400m Run
    • 10 Box Jumps
    • As Many Squats as Possible in Remaining Time
      • Rx1 = 24/20″ & Air Squats
      • Rx2 = 30/24″ & Air Squats
      • Rx3 = 30/24″ & Alternating Pistol Squats

Becky finishing her rep and lunging back down.


Julie inspecting the plate mid-burpee.

Little Big Mike

Little Big Mike with a strong lunge position.


Welcome Dylan to Strongtown!



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We had five?!


From 8/4/2011 – Sarah & Kyle

Believe it or not – at one point we actually had five lawn chairs on loan from the Toon Heritage Collection. We now have two – sorry Tooner, I think we owe you some chairs. I’m pretty sure one of them exploded when Fuse sat in it and another one may have fallen victim to a Sieller barbell smash, it’s a good way to go. I’m drawing a blank on the third so if anyone remembers please feel free to chime in. There was also a tiny set of computer speakers for music and we had a sister that would work out with us (zinger!). Hi Sarah we miss you!

The ropes in the photo are also our 1st generation of ropes and since this photo was taken we’ve replaced them twice. What’s hanging in the gym now is a combination of generation 2 & 3. Sadly the recent outbreak of ebola has infected the 2nd generation ropes and they’re rapidly approaching terminal status. Yesterday was a rough day for them. I know a lot of people have gotten close to the G2 ropes so we wanted to give everyone a chance to say their goodbyes and I hope that over time we can all grow to accept the 4th generation when they arrive.

Workout of the Day

  • Turkish Get-ups: 2-2-2-2-2 (2 = 2 on each arm)
  • Fight Gone Bad Style: 3 Rounds for Max Reps at Each Station in 1 Minute
    • Plate Burpees
    • Sit-ups
    • Row (Calories)
    • Rest
      • No Rest between stations
      • Score = Total Reps

Cortney might have the fastest rope descents in Strongtown.

Legless Lou

One day he’ll learn to use his legs when he climbs, until then it’s legless Lou.

The Captain & 6pm

The Captain and a very large 6pm class during their 200m run.


Kelly getting solid depth in her front squats.


Mike fighting through his squats.



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Labor Day Hotshots


With next Monday being Labor Day we will be running a modified schedule for the day with only a 9:00 and 11:00 class. Last year at this time we did the Hotshots 19 workout (see 8/31/13) in honor of the 19 men from the Granite Mountain Hotshots firefighting team that tragically lost their lives on June 30, 2013. A lot of these guys were CrossFitters themselves and with the number of Fire Fighters that make up our Strongtown community it’s only appropriate that we keep with tradition and do it again. So for everyone who’s been asking – our Labor Day Hero WOD will be the Hotshots 19. Afterwards we’ll be having our usual post-hero workout barbecue / pot-luck recovery session for anyone that needs a bit more time to compose themselves.

Workout of the Day

  • 5 Rounds
    • Run 200m
    • Front Squat (10-8-6-4-2)
    • 30 Double Unders
    • 1 Rope Climb
      • Rx1 = 135/95 lbs
      • Rx2 = 155/105 lbs
      • Rx3 = 185/125 lbs
Strongtown 6am

The 6am class working through their wall-climbs.


Viktoria has some very flexible elbows.

Lindsey & Liz

Lindsey push pressing and Liz practicing (?)

Tammy & Caitlin

Tammy watching on as Caitlin warms up.



Matty making easy work of his lunges with the rear neck hold.



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Strongtown Clinics

Since CrossFit is so broad and different movements require a bit more technique & skill work in order to develop we’re happy to announce that we’ll be adding a series of monthly skill clinics to our class schedule. These will be run a bit different from our regular CrossFit classes and will have a very specific focus – it might be snatching, clean & jerk, rowing, pull-ups / dips etc… space will be limited to the first 15 people who sign-up and the cost will be $10 per person. With the upcoming Battle for the Bell it’s only appropriate that the 1st seminar be for my person favorite – the Snatch. The date will be Saturday, September 13th and it will be from 11:15 to 1:00. I’m hoping to get a sign-up system setup for people by tomorrow and will share it on the blog once it goes live. If there is enough interest we can always add a 2nd date and time.

Rope Climb Warning: Tomorrow (Tuesday)

Workout of the Day

  • Push Press: 3-3-3-3-3
  • 9 Minute AMRAP
    • 3 Wall Climbs (Rx = Chest to Wall)
    • 9 Russian Kettlebell Swings
    • 12 Kettlebell Lunges 
      • Rx1 = 16/12 kg
      • Rx2 = 24/16 kg
      • Rx3 = 32/24 kg

Jordan showing an excellent setup for her hang snatch.


Christina doing a great job of finishing her push-ups in a plank.


Nico and Friady’s 5:30 class working through their EMOM.

Sir Ian

Sir Ian fighting through his 25 ring dips.


Angela winning shirt of the day.







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Return to School

Attention Saturday Swim people – we’re sorry for the short notice but there will be no Swim WOD this weekend. We’ll start back up next week and I believe that Edgewood keeps the pool warm into September. We’ll see how the weather looks when we get there and let people know when it’s going to end. Also, as I’m sure all our Parents & Teachers are well aware – next week is the start of School. It will also be the last week of our summer schedule with the 8:00am classes. Starting the 1st week of September we’ll be returning to our regular class schedule with the morning classes being at 6:00am &  9:30.

Workout of the Day

  • Hang Snatch: 1-1-1-1-1
  • Every Minute on the Minute – 8 Minutes
    • 2 Hang Snatch
    • 8 Push-ups
      • No Rx Weight

Not a flashback – that’s actually Julie with a surprise visit from Germany!

Baby B

Stop it…


Soon to be Momma Allie mod’ing her sit-ups


Graeme with a very strong 1500m buy-in.


Courtney winning artsy photo of the day.



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We’re proud to announce that after being open for a little over 3 years we have exponentially expanded our fractional plate inventory from 1 set…to 2 sets. That’s right – PR’s are on the house. What the hell are fractional plates you ask? They’re those tiny weights that look like washers which we keep stacked on the bottom of one of the weight trees: Fractional Plates. Some people even call them record breaking plates  since they give you the ability to increase the weight of a bar anywhere from half a pound up to 2 lbs (it counts). I know it doesn’t sound like much but on some lifts 1 to 2 lbs is a very big deal. They’re also a nice way to mix up jumps in weight if you feel like you’re stuck in a rut with some of your numbers.

Workout of the Day

  • Row then Annie
    • 1500m Row, then
    • 50-40-30-20-10
      • Double Unders
      • Sit-ups

Heather P. looking strong through her squats.


Holly leaving no doubt about getting her chin over the bar.



Brian keeping solid form at the bottom.


Suzie Q. – back from Cali and jumping on boxes.


Welcome Raquel to Strongtown.



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