Monthly Archives: August 2013

Hotshots and Smolov



Smolov 2/4

HBBS 10×3 @85%


Hotshots 19

6 Rounds

30 Squats

19 Power Cleans (135/95)

7 Strict Pull-ups

Run 400m

If you intend to do the entire cycle of Smolov and Hotshots 19 Please substitute the squats with another movement the does not involve squats (push-ups, burpees, box jumps, Kb swings). Make sure to contribute to the Hotshots donation

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A Special Saturday

This Saturday CrossFit affiliates are teaming up to raise money for a very worthy cause. I’m sure many of you heard about the Hotshot crew that lost their lives working on a wildland fire in Yarnell, AZ. 19  Hotshots passed leaving many loved ones behind. In typical CrossFit fashion there will be a Hero workout dedicated to their memory and a fundraiser with 100% of the proceeds going directly to help the surviving family. This is especially important because there are other factors in play that are prohibiting the surviving families from receiving any benefits. I will be working on Saturday and unfortunately will not be able to join you in the workout, but I am going to ask a few things from you if you decide to do it. First, if you participate in the workout, please be sure to participate with a monetary donation as well. It doesn’t have to be anything extravagant, every little bit helps. Go to to donate. Second, if you have done all of the Smolov Squat cycle for the week please do not do the prescribed squats in the Hero workout. Any deviation, or addition to the squats we are doing can seriously jeopardize any gains we are hoping to have at the end of the cycle. You can sub push-ups, sit-ups, Kb swings, box jumps, just no squats! I encourage everyone to come out and take part in remembering the Granite Mountain Hotshots.


Smolov 2/3

HBBS 8×4 @80%



12 Hang Power Snatches (115/85)

3 Rope Climbs

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New Class Times

As some of you have heard we are starting next month off with the addition of new class times. Our ultimate goal is to always improve our community here at CFLC. I believe having the option to choose between more class times helps with this goal. Hopefully the addition of times helps to limit at least one of the factors regarding whether or not you made it into CrossFit that day. As long as we have some consistency in attendance with the new times we will keep them. In the end I would like to build these new classes up and make them just as great as the ones we already have. So if you know of anyone who is on the fence about joining up send them our way and we will find a time and class that works best for them!

5 sets of the following complex:
3 Push Presses + 1 Push Jerk as Heavy as Possible

10 minutes of Pull-up practice (kipping, weighted, chest to bar, rings, muscle ups, etc.)

5 Rounds
30 seconds ME Toes to Bar
30 seconds Rest
30 seconds KB Swings (55/35)
30 seconds Rest
30 seconds HR Push-ups
30 seconds Rest

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Jeez Tiffany Enough Already!

So apparently, aside from just getting married and having an amazing reception, it’s also Tiffany’s birthday. Happy Birthday Tiff! Ok, now quit taking up all of my blog space!

Here’s a good video that looks into the mindset of some of CrossFit’s top athletes just before the Games. It’s funny because you hear many talk about other athletes or strategy, then at the end you hear the three time champ give his outlook…”there’s no strategy, you just beat em”.


Smolov 2/2

Like Monday, you may add weight to your percentage weight if the squats are manageable. If you are struggling, then stay at the base percentage.

HBBS 7×5 @75%

4 Rounds

12 Deadlifts (185/125)

40 Sit-ups

Max effort Ring Dips


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Happy Birthday!

I wanted to give a big Happy Birthday to two of our members. One has been with us since the beginning, telling us that our mobility sucks as she fixes all of our aches and pains. The other is fairly new but she, her husband, and their kiddos have been a great addition to our gym. Happy birthday Julie and Pam!

3 position Power Clean+1 Jerk work to a Heavy max. (Hi-hang, Hang, Floor)

4×5 Bent Over Row (as heavy as possible)

5 Handstand Push-ups
10 Burpees
30 Double Unders

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What a Great Night!

Congrats once again to Tiffany and Hosein. This Saturday was their wedding reception at Ump88 and it was one fun night. Nothing but good people all around, good music, and delicious food. The CFLC crowd came out and showed their support, Connor also showed us that he can dance and move like a beautiful butterfly! Thanks to the newlywed couple for putting on such a great reception and letting us share these moments with you. I LOVE OUR GYM!



Smolov 2/1
For this second week of Smolov you can increase the weight of your working sets. If last week’s were all easy you can add 10-20lbs. If you struggled a bit, especially towards the last sets you can add 5-10lbs. If you were too sore to walk and got out of bed everyday looking like a newborn giraffe do not add any weight and stick with the weight you had last week.

HBBS 6×6 @70% Plus

4 Rounds
Sprint 200m
Max effort Dead Hang Pull-ups
Make sure every run is a true all out sprint. Pull-ups are without a kip, make sure full range of motion is hit for each rep


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Finish Strong

The first week of our squat cycle concludes this Saturday. Because of the percentage and volume make sure to warm up properly and rest at least two minutes between sets.

Smolov 1/4
HBBS 10×3 @ 85%

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