Spring is here, the days are getting longer and warmer, and this is the time of year we CrossFitters tend to thrive: cooler temps, lower humidity but we’re out of winter! So let’s maximize our training this week and the upcoming weeks before the heat becomes an obstacle (an obstacle that we’ll conquer, but still, an obstacle!).

Today we start off with a multi-movement PVC warm up for about 5 minutes.  Shoulders, hips, knees, back…all the joints will be moving!

Monday is our “four rounder”. It’s always a good opportunity to be able to work at your own pace and ability level through some essential movements.  Today we work hip flexors, pulling strength (make it harder!), core and hips.

Moving on to more core in a nice little session that breaks up the “harder work”… and then a team barbell complex that might have a curve ball of burpees! (OK – it DOES have burpee, not MIGHT have!)

Just three things? Yup! It’s a good Monday!


Check out the GOOGLE PHOTO LIBRARY or our FACEBOOK ALBUM of 21.2 images.

What a WOD! 20 minutes of ANYTHING is no joke, but our Legends performed perfectly, pushed through, and persevered! We can almost guarantee the long WOD for the Open is here and over, and we can only guess what we’ll see in 21.3. So, stay tuned!



Don (aka Shrek) completed the CrossFit Level 1 course this past weekend! We’re excited to hear about it…but we’ll have him on a pretty tight schedule next week as he’ll be making up the 21.2 WOD at 7am since he missed it this past weekend.

On the Level 1, in our (Ed’s and my) opinion, it’s the best use of continuing education dollars either of have spent in 20+ years.  CrossFit is great at showing how the basics are essentials – how the basics have to become your solid foundation on which to grow your fitness.  The CrossFit Level 1 Course drills the 9 foundational movements of CrossFit:

  • air squat
  • front squat
  • overhead squat
  • press
  • push press
  • push jerk
  • deadlift
  • sumo deadlift high pull
  • medicine ball clean

Some of these movements we don’t do in Legends very often: the push jerk and the high pull part of the sumo deadlift.  And there are reasons for this, mainly ensuring we maintain good shoulder health and avoid irritating the shoulder – and these two movements can cause issues with aging shoulder. Our focus is more on full shoulder range of motion FIRST, and that’s not overly common when speaking of 70 and 80 year old shoulder.  But, it’s our goal and we see progress here with the movements we do – so why risk it!

CrossFit’s Weightlifting and Gymnastics are the next two most critical courses in the development of a coach. More to come on that in a later post.

We’re excited to have Shrek back, and also to see how he does at 21.2!