Monthly Archives: April 2016

First Workout

For those of you competing in the Atomic Throwdown, the first workout has been released. It looks like a tough one! They also posted a teaser photo of a sled, so be prepared for some sled drags!

Front Squat
15-12-10 Heavy as Possible
Complete Banded Good Morning Complex between each set + 90 Second Plank Hold

2 Rounds
10 Strict Press (95/65)
15 Overhead Squats
20 Hang Power Snatch

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Time to put in a little skill and strength work!

2x500m Row
After each Row complete either: ME Handstand Hold/ ME Shoulder Taps/ or Max Distance Handstand Walk

Strict Press
Rest as needed

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Back to Basics

With Memorial Day and The Murph Challenge closing upon us I figured now would be a good time for a classic benchmark workout. This is perhaps one of the most overlooked workouts out there but it should not be underestimated. It’s a very challenging workout but also a fun one. If you plan on doing Murph this year for Memorial Day, Barbara is a good tool to help practice. 

5 rounds For time, resting 3 mins between each round:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats

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Specific Adaptation to Imposed Demand

This is a basic principle we learn in Kinesiology.  In life I search for certain principles to follow, so that when tested or challenges, they stand against them.  The SAID principle simply means when placing a demand, there is adaptation…. Specific adaptation.  People know CrossFit works.  1. Look at the Games athletes (look at before and after pictures in our gym!)  2. Testimony after testimony after testimony… You have an experience.  3. We know it works because we can define and describe how it does.  Back to our specific adaptation.  If we do a lot of pull ups we get better at them.  We know that if we went out and ran more we would become better runners… Why would anything else be different.  Most of the time it isn’t.  Think of someone that only squats half way.  They can probably “squat” a lot… But ask them to go lower and they fail… Every time.  It hasn’t been trained, developed, or learned.  The cool thing about CrossFit is that things are always different.  You get comfortable with something you “change it up!” So we constantly adapt.  Just like life.  Sometimes though, the rate in which the adaptation occurs isn’t always ideal or….. Constant.  I don’t want to make this a novel because boy, I can keep going about this!  I drew this up in an attempt to make a little sense of something we might be thinking about or will be in the near future.  Many people notice progression with starting to workout quickly and then, all of a sudden…. The gains don’t come as often, or as easily . Where are the gains!!!  At the beginning of anyone’s strength training most rapid increases happen within the first 8 weeks… And then… The road less travelled.  Sorry guys there isn’t a secret pill or magic sauce. If there was everyone would be taking it… Well there is actually CrossFit.


Front Squat

200m run with weight plate 45/25#
18 Burpees with weight plate 45/25#
18 Overhead Walking Lunges with weight plate 45/25#
80 Double Unders


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Let’s Do Filthy Fifty

Hanging out with the crew. When asked what workout to do the response was “Let’s do filthy fifty”. So here we go! This is a benchmark workout, so remember to keep a record of your time!


50 box-jumps @24″,

50 jumping pull ups,

50 1-pood kettlebell swings,

50 step walking lunge,

50 knees to elbows,

50 push-presses @45/30LBS,

50 back extensions,

50 wall-ball shots @20/14LBS,

50 burpees,

50 double-unders

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Goodbyes and Baby Showers

Another one of our CFLC family members is moving and taking her bun in the oven with her! Come join us this Thursday at Marrah’s for Tara’s baby shower. Tara will also be moving to Rio Rancho so this will be one of our last opportunities to hang out. I will see you all there!

A bit of a taper day,
15-20 minutes of Handstand Push-Up or Walk Practice and Kipping for Pull-Up practice

400m Run
ME Pull-Ups

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Time to Team Up!


The Atomic Throwdown is happening this May, a 3 person team event held right next door to us in Sunland Park. The competition can either be a team of 3 Males or 3 Females and is a one day only event. I signed up Andres and I for one spot and urge those that are looking to compete to do so as fast as possible so that your spot is secured. I wanted to register a few teams under our affiliate but during the sign up process it asks for each team members name and shirt sizes.
So get together with each other, decide on some teams, pick a team name and get to registering! I left a link to the facebook address below.

4×5 (as Heavy as possible)
Bench Press

For Time
30 Burpees
30 Power Clean and Jerks (135/95)
30 Burpees

Gymnastics Elements
2×10 Pistols

3 Sets
2 Weighted with a vest Muscle Ups + 6 Dips
5 Banded Ring Transitions
5 Jumping Muscle Ups
5 Strict Ring Pull-ups

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