Friday 9/21

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
5 Burpees
Run, 200 m

If you've got a 20 lbs vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Today is a fantastic day to get some rope climb practice in during the WOD. Even if you are confident on the rope, you can alway improve your efficiency on the way up or down.

Thursday 9/20

4 rounds for time of:
12 Pull-ups
15 Overhead Squats, 95/65 lbs
40 Double Unders

This is why we want you thumbs around the bar!

Wednesday 9/19

Dynamic Effort Bench Press
Banded Bench Press 10x3 at 50% 1RM
Rest as needed between sets.

Bench Press Narrow Grip 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.

Follow this up with 2x20
DB Skull Crusher
DB Floor Press


You may have noticed that we’re getting fatter.  Obesity seems to be the new normal. Some people say we’re lazy and that we just need to be more disciplined and move more. But it likely also has something to do with what we’re putting in our mouth. In this article we crunch the numbers in an effort to understand what it is about our food is so different.  What changed in parallel with the booming obesity epidemic?


As they say, truth is often stranger than fiction.

To continue, click here.

Tuesday 9/18

Complete as many rounds as possible in 14 mins of:
15/12 Row Calories
30 Double Unders


Rope Climb Skill Work
Every 1 min for 9 mins.

On the minute for 9 min: 1 Rope Climb Focus is on efficiency and limiting the number of pulls on the way up, as well as decreasing time on the rope during the descent.

Oh, the double under! I know it is a movement that frustrates many of you, and for good reason, it looks and seems so straight forward and easy. However, it also takes practice to develop and improve. We do our best to provide you practice as part of the warm-up and even during the WOD, however, showing up to class five minutes early to get some extra practice wouldn’t hurt either.

Monday 9/17

For time:
30/25 Row Calories
30 Hang Power Snatches, 95/65 lbs
30 Wall Balls, 20/14 lbs
300m Run


What does "Supplemental" mean, really?

I think the concept of "supplemental" gets lost in translation a lot of the time. When we say supplemental what we often think is a lot of extras. For example, supplemental programming. Or even supplemental nutrition. Now, as someone who has spent a lot of time and money on supplements and supplemental behavior, I can tell you now that supplemental should mean only light addition to what you're doing or taking.

When I worked for a "Globo" gym, I probably spent $250 a month on powders, pills, protein snacks and other overpriced shiny-package things. A protein that was supposed to get me jacked or a caffeinated powder to get me pumped and vascular. And a slew of other heavily talked-up hype items.

Likewise, when I first came to CrossFit I found myself doing a ton of unnecessary extra work. Sometimes 3 and 4 mini workouts today. I know now that that's absolutely ridiculous. In my head, all I could think of was "I have so many weaknesses. I need to fix all of them right this second!" Just like with my nutritional food items, in which I needed to get jacked and huge right now.

The truth of the matter is when it comes to your fitness and it comes to your food, it's going to take time. You have to be diligent, you have to be smart and you have to keep it clean. Now, this isn't to say that every bit of supplemental exercise is unwarranted or that every single nutritional supplement, say fish oil, for example, is unneeded or overhyped. It's just important that you don't try to do too much at one time. You also don't want your supplementation to overshadow your important stuff like class or real food. If you want to get better at CrossFit keep coming to class. If you want to have a healthier body and also do better while you're in class, eat nutritious foods in reasonable quantities that support your healthy lifestyle. Don't cut calories simply to lose weight. Don't eat 8,000 calories a day to bulk up. Don't do 6 workouts a day trying to tackle every weakness at one time. Just trust your coaches, enjoy the journey and treat yourself right.

If you think you could use a little extra guidance, sign up for a free Goal Setting Session with a coach, here.


Coach Calvin

Saturday 9/14

For time:
100 Dumbbell Hang Power Clean & Push Press, 45/30 lbs
Run, 800 m
50 Dumbbell Hang Power Clean & Push Press, 45/30 lbs
Run, 400 m



Why One Busy Mom Made Time for Fitness

Julie Valdez had a bad case of “mom guilt.”

“You know, the guilt moms feel that they aren’t doing enough,” she said. “I had all this guilt that I wasn’t doing enough to balance all my kids’ needs.”

Valdez, 32, is mother to two sets of twins: Aiden and Isaiah, 4, and Augustine and Isabella, 2.

“The biggest challenge is that they all have different needs, and one of my sons is autistic and has a sensory disorder as well, so it’s a balancing act to make sure they all get what they need from me,” she said.

“Mom guilt” kept Valdez from taking care of herself. A perceived lack of time and energy meant she didn’t prioritize her nutrition, and she let her fitness slide. As a result, by the time Augustine and Isabella were born in 2016, she had reached 210 lb. at 5 foot 4.

“I wasn’t organized to plan meals ahead of time, so when I was hungry I’d just grab whatever was there, like my kids’ fruit snacks, or I’d eat out,” she said. “Especially after my second set of twins were born. I went into survival mode, so eating out was my go-to.”

She felt unhealthy and lethargic and suffered from postpartum depression. In July 2016, when her youngest twins were 6 months old, Valdez hit rock bottom.

“I went on a family vacation to Florida. … I saw a picture of myself after the vacation and hardly recognized who I was,” she said.

She knew it was time to make a change—not just for her own sake, but also for her children. So she went to the doctor, who told Valdez she was obese.

After the appointment, Valdez sat in her car and cried.

“I realized I wasn’t taking care of myself, and I wasn’t happy with my own health and the way I looked. … I knew if I didn’t do anything about it, my health would continue to deteriorate and I would just get heavier,” she said.

To continue reading, click here

Friday 9/14

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats


Taking the Time

Time is, in my opinion, and without a doubt, my most precious commodity. It is absolute gold and for sure comes at a premium. When I give time to something, anything, it's because it's important to me. Time for my family, time for my job, time for my friends and hobbies. The point is, I don't have a lot of time to just waste away. Like most of you, I find that I run out of time before I accomplish what I want to do in a day. With my to-do list already where it is, it's frustrating when a new and unexpected thing pops up that I have to deal with. This has/can be the case with tweaks, strains or overuse of the body. We are CrossFitters. We have made the commitment to our fitness and health to show up 3-5 times a week for an hour at a time to workout. 

Now Me? I'm already here. I spend my day here. So for me to chisel out time to WOD isn't too hard. But a lot of you come from pretty far away to drive here during traffic heavy hours. That's commitment! But Sometimes after all that training, we get kinda...well, wrecked. We get tightness or maybe even a strain. We might think "Hey, no big deal. It'll work itself out" Maybe or maybe it doesn't go away. Maybe you deal with it for a week, month, 2 months...etc. Maybe it gets worse. Maybe that's when you talk to the coach finally. Then the coach gives you some help. Ideas for stretching. Suggests going to see a doctor. Pre-workout prehab exercises to help strengthen the body part. Exercises that take...yup: TIME. Sometimes consistent and steady amounts of time that will need to be dispersed over a week.

Fast forward to a week later. We've got a workout that has a movement that aggravates that body part. 

Coach sees you struggling and says" Hey, haven't seen you in a bit. Noticed you were nursing that _____ how's it feeling today?" 

And you say " Not great. Still bothering me and I don't know what to do."

"Did you contact the doctor like I suggested?"


"have you been doing the homework that I gave you?"

"No, not really..."

You can see why this athlete is having some problems still. Right now it comes down to them not taking that time to do the things that will inevitably help them out or at very least, get them in the right direction. Sometimes we have to give our time up to some important things that aren't fun or glamorous. Things that might even be downright uncomfortable and boring. But, those things can go a long way to help you enjoy all the fun in your class and help you feel stronger or less restricted. Do it for yourself. Take the time.

Coach Calvin

Thursday 9/13

Each for time:
Run: 8x 400 m
Rest 2 mins between efforts


Often when people want to get better at running, they think more is better; that more volume will get them more proficient. Unfortunately, the opposite tends to be true. Going from no running to pounding the pavement for several miles at the time is hard on your body and likely won't lead to better technique. 

A WOD like today's, however, will get you an opportunity to improve quality of movement while improving your cardiovascular endurance-- a win-win! 

Wednesday 9/12

Nasty Girls
3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95 lbs

A lot has changed in CrossFit in the five years between this video and the original "Nasty Girls" video, below featuring Nicole, Annie and Eva. But the pursuit of fitness and pushing beyond perceived boundaries is not one of them. 

Tuesday 9/11

Sumo Deadlift

 Image courtesy of  Westside Barbell Instagram

Image courtesy of Westside Barbell Instagram

Today is a heavy day, but with a Sumo Deadlift instead of the conventional deadlift. For some people today will be any ol' heavy day. However, some people might really struggle with this movement.Either way, come in and prepare to get stronger! 

Monday 9/10

AMRAP 10 Min:
9 Hang Squat Cleans, 135/95 lbs
20 GHD Sit-ups



Don't Short Yourself

Before I begin this blog, I'd like to say this is not referencing any person in our gym or in response to any one individual. In fact, it's more in response to myself. As I've had questions on this topic come up pretty often, I thought it might be nice to answer all of you more clearly together.:)

In class, we have very specific guidelines when it comes to "ROM" or Range Of Motion. And it is not uncommon to hear a coach encourage an athlete to reach that range of motion as was discussed in the brief that day. This can be expressed in various ways such as:

"Get lower in that squat!"

or, "I need a full lockout on those elbows!"

or "Make sure you touch your chest to the floor!" All with an exclamation point because... yelling over music...:)

But regardless of the movement,  we are looking to achieve it's fullest possible range of motion. All the way in one direction, and all the way back again. If an athlete is finding themselves shorting that range a coach usually gives a cue to correct it. Now here's the big question: Why? What does it matter? So what if the wall ball doesn't hit "over" the red line? So what if my squat is a little shallow? So what if I didn't stand up my clean? It was basically that same thing. Right? We'll let's do some math.

The human body has an inherent range of motion that is born into us. If you've ever seen a 3 yr old squat, you know what I mean. Each joint has it's "natural range" All bodies are made different for sure but the general theme of the joint stays the same. Those full ranges are where the joint is at it's best. The range that gives it the most utility and function. Limiting that range limits its development. In that, we see the dysfunction of the joint and can lead to injury or loss of utility. So we want to be using it correctly as much as we can for the longevity of the joint. And the health of the athlete.

Another thing to consider is that the goal of Crossfit is to move large loads over long distances, quickly. So, right there we have distance as a major component to the model. As each workout has a work requirement, and work requirements have ROM requirements, so if you aren't doing the range of motion, you, therefore, aren't doing the same work. Here's an example:

Let's say during the course of one rep of a wall ball, the ball travel a total of 7 ft per repetition. That's measured from where the ball is at the bottom of an actual squat to the top where it makes contact at the target area on the wall. Now let's say that you shy your squat by an inch and a half and the ball misses the Target by an inch and a half. Overall, as the reps unfold, there doesn't seem to be too much discrepancy. Not a big deal. But now let's take a workout like Karen that has 150 repetitions of the wall ball. If you shorten your range of motion every rep over the course of 150 repetitions by those 3 inches, then over the course of the workout you will shorten your work range by roughly 37 Feet. Or approximately 5 to 6 repetitions total. To put it another way, let's say you were racing someone. You both started at the same start line but your competitor has a finish line that's 40 ft closer than yours. Do you see how there's a bit of discrepancy there? And just so we're clear, I know 9 times out of 10, it's totally by accident :-). I would be untruthful if I said the every one of my reps was perfect and I never had to put myself in check. But the fight is there. And I know it's there with you too. 

Again guys, this is just some food for thought. When you hear a coach tell you to get a little lower or you hear them tell you to get your chest to actually touch the bar, these are the things that can go through a coaches head. As usual, the coaches want to keep you safe, healthy, fit and fair. Keep up the amazing work and we'll see you in class soon!


Saturday 9/8

For time:
150 Medicine Ball Cleans, 20/14 lbs

Yes, this is the actual workout! Just like any other WOD we do, there will be appropriate scales and modifications for you to get the most out of this workout. 

Friday 9/7

2 rounds for time of:
Row, 500/425 m
35 Push Jerks, 115/75 lbs


My "easy" isn't your "easy"

We all have our own strengths and weaknesses. Be careful not to compare your weakness with someone else's strength. Everyone who comes into the gym is working towards a common goal, but we are all on our own path to get there. 

Thursday 9/6

For time:
60 Double Unders
60 Dumbbell Snatches, 45/30 lbs
60 Double Unders
60 Single Arm Dumbbell Overhead Walking Lunges, 45/30 lbs
60 Double Unders
60 Goblet Squats, 45/30 lbs

Use a single DB for the entire workout Single arm OH lunges can switch arms any time


As we head into a new month of programming, we will be incorporating specific skill work a few times a week. The goal of this skill work isn't to add another WOD to your day, but rather give you extra time to develop proficiency and efficiency without the pressure of the clock. Make sure to check Beyond the Whiteboard the night before to see if there is any extra gear you might need. 

Wednesday 9/5

4 Rounds for Time:
Run, 400 m
15 Pull-ups
8 Dumbbell Box Step Overs, 45/30 lbs


How Functional is Your Fitness?

The idea behind CrossFit isn't just to have an awesome "Fran" time or do handstand push-ups. The philosophy of CrossFit is to be able to live a functional life for as long as possible; to be able to sit down and stand up without assistance, to be able to walk up a flight of stairs with groceries, or pick something up off the floor, etc. If your fitness routine isn't helping to build or maintain those basic and necessary skills, what use is it? 

Tuesday 9/4

For 3 cycles:
AMRAP in 3 mins of:
3 Handstand Push-ups
5 Hang Power Snatches, 95/65 lbs
20 Double Unders

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Pull-up Club.png

Pull-Up Club is less than a week away! This is for anyone looking to improve pulling strength, whether you are close to a first pull-up or not. See a coach if you have any questions. 

Saturday 9/1

Complete as many rounds as possible in 12 mins of:
12 Box Jumps, 24/20
6 Thrusters, 95/65 lbs
6 Bar Facing Burpees


Monday is Labor Day and Community Day. Bring in a friend for a 9 am only workout! 

P.S. Have your guests sign our online waiver.

 The picture is blurry, but here is Chad from circa 2012

The picture is blurry, but here is Chad from circa 2012

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Why Rahoi? 

When we were choosing the WODs for the CrossFit SAC leaderboard, we had a lot of workouts to choose from. Rahoi made it on the board as a way to recognize many of our founding members who worked for the FBI. 

Friday 8/31

5 rounds for time of:
7 Deadlifts, 275/185
30 Air Squats
7 Handstand Push Ups


Monday is Labor Day and Community Day. Bring in a friend for a 9 am only workout! 

P.S. Have your guests sign our online waiver.


From Calvin:

Hey there everyone! I wanted to talk a little about a somewhat tricky topic: Weight belts.

As some of you know, I use weight belts during WODs here and there and as a matter of fact, I own two different bets for different occasions. One of those belts was gifted to me by the gym for my birthday last year and you guys are amazing so thank you again. That being said, I don't use it that much. Not because I don't like it! I love it. But using a weight belt can be a tricky thing. Before we talk about why it' not good for everyday use, let's talk about why it exists. 

Your core is a vast and complex collection of muscles that activate from all sides. Your Rectus Abdominous, your Spinal Erectors, Obliques, Psoas, and a number of others all have one common goal: To keep your spine happy and safe! These muscles are used every day and are present even for the most mundane activity. When you go to lift an object, you squeeze these muscles that then hold your skeletal structure in place. This helps prevent the body from having undue stress placed on the bones and nerves. When we lose that tension under load we get a "buckled" position and we put ourselves at risk.

The weight belt an external wall surrounding the core to give feedback. Using a belt effectively means taking in air, filling up your torso and squeezing against that air pressure AND the belt together. To be clear: The air adds pressure inside while the belt adds resistance outside. That means that in order to use a belt correctly and safely, one must already know how to brace your midline effectively without it. The common misconception people have is that the belt will "fix" their back or "hold it in place." Not at all what's going on.

So this is why we don't use it all the time. CrossFit is about functional movement. That movement's power is dependent on its quality. Overuse of the belt can trick you into moving less proficiently by providing a false sense of security or by becoming reliant on its use. Now, why even have these things right?

From personal experience, I can tell you that hurting your back sucks. Losing out on training and just the mental defeat of hurting every day is exhausting. What I use it for, and others like myself use it for, is to help with high %  maximal and sub-maximal loads. Back squat, Deadlift, Front Squat, Clean. 80% of 1 RM and higher. The support the belt can give you for these lifts is great and can lead to success. But that is ONLY because you are well versed in abdominal bracing and also spend 90% of your workout time working on improving the real MVPs of the lift: YOUR BACK AND CORE. Without them, the belt is not a tool but a trap. 

Channel your inner Admiral Akbar. Don't fall for it.

Thursday 8/30

For Time:
1k Row
50 Thruster 45/35
30 Pull-ups 

Jackie is a sprint chipper, meaning that you are going to be uncomfortable throughout this WOD, and that is okay! The big thing to remember about this WOD is that it doesn't matter how fast your row or if you do your thrusters unbroken if that means completely gassing yourself and having nothing else left for the pull-ups. 

Wednesday 8/29

Each round for time:
8 x 400m Run
Rest 1:30

IMG_3421 (1).jpeg

Today is just as much about improving your recovery as it is about your run times. They goal is to go out at about 75-80% effort and then maximize your recovery, like concentrating on your breathing, walking around and keeping your blood flowing.