Must be the Shoes


Bar Muscle-Up(9:36)


Schedule for this week:

  • No 4:30pm tomorrow, Tuesday July 14th.  Other times (ab)normal
  • No Open Gym on Sunday July 19th.  Going to a certification class.


Suicide Squad  –  “I’m not gonna kill ya.  I’m just gonna hurt ya  …really, really bad”

The Ministry of Ungentlemanly Warfare

maniac2The team at the start of the Rugged Maniac last Saturday.  3 miles, 25 obstacles, beer.  We had a great time and the race was a blast.  The next event of this type is the Spartan Race coming up on August 8th.  There is a discount on Groupon so sign up!  There are about 12 already registered and we will have a great time both on the course and hanging out in the ‘spartan village’ after.


CrossFit strives to develop a broad level of fitness to better prepare the trainee for whatever life throws at them.  Sir Christopher Lee(1922-2015), therefore, was ahead of the ‘CrossFit’ curve:

  • He portrayed Dracula, a Bond villain, Sherlock and Mycroft Holmes, Count Dooku, Saruman, Death, and Satan.
  • He recorded a heavy metal concept album about Charlemagne
  • He hunted Nazis during WWII.
  • He was part of a secret agent unit called The Ministry of Ungentlemanly Warfare.
  • Director Peter Jackson told him to imagine the sound of stabbing someone.  Lee replied that he “didn’t have to imagine it”.
  • He was fluent in English, Italian, French, German, and Spanish.  “Moderately proficient” in Swedish, Russian, and Greek, and “conversational” in Mandarin Chinese.




Summer Fun



On the Horizon:

This Saturday.  “BeastMode” at Inferno Gym in Salmon Creek.  Coach Kendra, John, and Stephen are competing.  It starts at 8a.m. so go support or even join them!

Next Saturday.  The “Rugged Maniac” mud-run/obstacle course race in Portland.  You can still sign up and join the current roster.

Later in the summer:  The annual “HydroSmash” swimming/workout competition.  This is a team event which is a lot of fun.  We’ll keep you updated on dates/details so we can get several teams together.  Also, register now for August’s “Spartan Race”.  This is an approx. 5mile obstacle course taking place in Washougal.

For Murph



from the original blog post nearly a decade ago:


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.



Ten years gone by and Michael Murphy and his heroic last stand pass further into legend.  While looking for a picture to use for this post it was more apparent than in years past that there are only a few pictures of the man.  The Crossfit world celebrates his life and final sacrifice for good reason but there is an inescapable sense of melancholia when you realize there will never be any more pictures than what already exists.

This Monday, Memorial Day, May 25th we, along with gyms everywhere, will ‘pour one out’ for Murph.  If you have someone else you’d also like to dedicate this workout to then write their name on the board, or your hand, or just in your thoughts.  Bring any food/drink you like and we’ll hang out after and “rehydrate”;)

  • There will only be this one session on that day(5/25).  9:00AM.  All other sessions are closed to observe the holiday.  If you can’t be there on Monday you can certainly do this workout during the Saturday morning session if that helps.
  • Also, remember, there is no Kid’s session this evening(5/20)!

MURPH – 5 Weeks Out


You can get your registration for the Rugged Maniac now on Groupon for $30 off!  Sign up sheet and info in on the bulletin board.  Thanks Kara for the heads up!!


Nutrition Project

Last week the assignment was to do nothing more than track your calories to get in the habit of simply tracking and hopefully gaining some awareness of what and how much you currently eat.  For the next Two Weeks start by:

1) Weighing yourself

2) Multiply bodyweight by 12.  (ie. 180 x 12 = 2160)

This number will be your daily maintenance calories.  Eat as close as possible to this amount for the next two weeks at which time we will weigh again.  The number 12 is a rough average ‘activity’ multiplier that accounts for exercising about once a day with little other physical activity.  If you workout more than that and/or have something like a physically intensive job you may need higher.  Human nature will usually want to overcompensate so keep it at 12 for two weeks and then we will calibrate up(or down if you are focused on weight loss) as needed and add in another layer of precision…



1).  Karen competed/completed the 2015 CF Games Regionals workouts this weekend.  On to the Finals!!!!!

2).  John entered the MuscleUp Club in an inspiring display of persistence.

3).  Patrick set a new max in the Deadlift, 475, even in the midst of training for a marathon.  That’s cross-fitness by definition.

4).  Darcie, through dedicated TRACKING, has lost 30lbs..  (She has been using an app called LoseIt)


How to do 50 PERFECT Pushups  –   “Aim to perform 100 total perfect pushups over the course of each day.” (what a great idea)

Jackson Pollock – Order in the Chaos? , Pollock Gallery

The Mustache Song


MURPH – 6 Weeks Out


How Donuts Gave Me Abs


Nutrition Project

Timeline:  6 Weeks.  Now to Memorial Day

Goal:  Enhance health, performance, appearance via graduated precision nutrition.


Point of Origin.  Start logging what you eat.  Before we can move towards a goal, we need to know a starting point.  This week is observation only.  Don’t worry about what or how much you eat.  Log and track as accurately as possible but don’t judge or change anything.  This information will be used in the upcoming weeks as a baseline to then calculate changes towards your goal.  Again, this week, if you eat it LOG IT!  This will require some effort and diligence but all worthwhile goals have a price and a little work here is not that much to pay.  Use this week to get adjusted to tracking your food and you will quickly find that it’s no big deal.  The awareness of how you presently eat may surprise you if you feel like you’ve been ‘stuck’ no matter how often you exercise.  Eat it/Log it and we will build on that foundation in WEEK 2….

Log/Tracking Tools:

MyFitness Pal

Livestrong’s My Plate


Signup sheet is on the bulletin board for an upcoming obstacle course/mud run called The Rugged Maniac.  Past participants say it is a lot of fun and a great event if you’ve never done something like this.


After this morning’s session Patrick H. and Justin punched their tickets into the Muscle-Up Club!!!  Great job guys just try not to make new moves look so easy next time.  Greg E. literally had champagne on hand.  He must have known something.


Best o’luck and have fun to all those doing the Shamrock Run tomorrow!

Domination 15.1



Great job everyone on the CF Games Open workout 15.1.  Some serious, and seriously inspiring, hard efforts.  Don’t forget to submit your score for validation if you officially registered.  Submissions are due by 5pm..  Four more workouts to go with 15.2 being released this Thursday evening!  What’s it going to be this week???