Friday, October 23, 2009

We've moved!

We've climbed up in the virtual world!
CrossFit Thrive's new Blog & website is ""

Looking forward to seeing you there!

Friday, October 16, 2009

Nothin' But Love



10,9,8,7,6,5,4,3,2,1 reps for time of
Box Jumps

*****warning....hippie-groovy post follows*****

Do you love? No, really truly love? When you're with your real friends, do you feel the love that is coming from them? Do you feel the love of yourself that's evidenced by showing up for class? Does your body know you love it enough not to go easy on it, to demand more of it? Can you love something after it's over, and see the lesson, even if in the middle all you want is to make it all stop? Are you opening to the greater you that's trying to emerge? Are you fueling that focus in your life? Are you willing to give up things in your life to be able to extend a greater heart space to all those around you? Do you feel love for the air in the middle of a workout? Is that passion inside of you fueled by a desire to shower the world with your love? Does your love in one part of your life ignite the love and passion in other parts? Are you reacting to life, or active looking for opportunities to share your unique gifts to the world? Do you know when your loving is beaming out of you? Do you hear the music trying to escape the confines of your mortal being? Have you loved today?

Thursday, October 15, 2009


I'll! Yes 3!

Technique work -- Pull-Up (on the new sweet rig!!!)

10 rounds for time of

5 Pull-Ups
10 Back Squats
15 Sit-Ups

Enjoy using the new pull-up system! Thanks Kevin!

Wednesday, October 14, 2009

Wet morning hoping for a dryer afternoon

Should I go to the office? No pants fishing? Why choose?

Technique work -- Squat Clean

WOD "Elizabeth"
21-15-9 Reps for time of
Squat Clean
Ring Dips

There will be workouts today, even if it rains. There's a rumor that it's going to let up in the afternoon as well, so for Reyna's sake let's hope it's true!

Tuesday, October 13, 2009

Happy Tuesday!


Today-- Technique work -- Hang Power Snatch


7 rounds for time of
7 Hang Power Cleans
7 Ring Push-Ups
7 Wall Ball

I really have nothing to say about the above picture. Really, I got nothin.

Monday, October 12, 2009

Monday Morning

Man, this coffee tastes like...wait a minute..

Technique/Strength Work
Deadlift 5x5

Cashout ...
21-15-9 reps for time of

Hope you all had a great weekend, and are ready for a week of fun, exhilerating workouts!

Friday, October 9, 2009

Hey honey, look at the cute...OH MY GOD THEY'RE EVERYWHERE!


Technique work -- Push Press


5 rounds
1 min Body Weight Rows
1 min choice of Push Press/HandStand Push-Ups
1 min Sumo Deadlift High Pull

Thursday, October 8, 2009

The Snatch


Technique Work-- Snatch


5 rounds for time
15 Overhead Squats
Run 500 m

The snatch is a highly technical movement. We'll work it today.

Wednesday, October 7, 2009

Be Safe

could you hand me that screwdriver?

Technique - work the clean.

WOD (CrossFit Benchmark)

5 rounds for time of
5 DeadLift
10 Burpees

Keeping your midline stablized and your core tight keeps you both more safe & more powerful. This means a nice "straight" back. Of course, your spine has a natural curve, this is actually what we mean by a "flat back"or  "keep the curve." Your back should maintain this, its strongest, position anytime you pick up a weight. Even if it's just a paperweight! This is the first "rule" for CrossFit, and for life! Keep it straight, push through the heels and get to those deadlifts!

Tuesday, October 6, 2009

put it behind you

Technique -- Back Squat

WOD (nod to CrossFit Football)

5 rounds
Max Back Squats
7 Jumping Burpees (to box)

Do the back squats until you literally can't do any more. Then rack the weight, do the burpees (stay focused!), and return to the bar.

Tons of fun.

For the LFL....we got lot's of fun comin'!!

Monday, October 5, 2009

Get Cleaning!

Yeah...I posted this pic...good morning to you too.


Technique work...Clean & Jerk
Work up to a "good weight".. about 60-70% of your 1 rep max


30 Clean & Jerks for time
These are full squat cleans. You must lock out the weight on top.

Nice to have you stop by :)

More improvements coming soon to the facilities at CFT!

Friday, October 2, 2009

Overhead workout

the other white meat


Heavy Overhead Squats(OHS)
4 sets of 5


5 rounds

5 Body weight rows
10 Overhead Squats
30 Sit-Ups

The OHS should be comfortably heavy.

Thursday, October 1, 2009

Lookin' good. it..


Work the Jerk
Push Jerk 3 sets of 3 at 80% max

Cash out..

5 rounds
1 min row
1 min max Sit-Ups

Lookin' good (for us) is actually a byproduct of chasing performance.  We all know people who may look great, but who can barely lift a bowl of cereal. Look at olympians, or any professional athlete. They aren't concerned with how they look, but how well they play the game. Turns out that the better we play, the better we look. That's an added benefit for us CrossFitters. We change our perception of which numbers we're chasing. We're chasing a sub-5 minute Fran, or 20+ rounds for Cindy, or a 2x bodyweight deadlift. By chasing these numbers, we find we have to align the rest of our lives. We taper our lives because it might affect our workout tomorrow. Turns out, it affects our life tomorrow as well. Being prepared for your workout translates into the rest of your day in nothing but a positive way. It has to. How many other people worked so hard today, by choice, that they weren't sure they were going to finish? Only those who know what a thruster is. (okay, alright, and maybe that squirrel bolting across the wait he stopped...he's going back..stoppped again...right! Left! Make up your MIND!) 

So let's keep checking performance, not the scale, not the mirror. Just that little number that gets written on the white board at the end of every workout.