Today after solid warmup and some kettlebell snatches the athletes here took on Jackie. For those of you who may not know Jackie consists of 1000m row, 50 thrusters, and 30 pullups. It is a good benchmark and one we will complete regularly here. This is a fairly brief workout with a significantly high power output. Smokin’ Joe came through with the best time and beat everyone again (including his son by 1 second). Great effort by all as usual and a good start to the first full week of the new year!

Friday’s workout was challenging. High reps of heavy clean and jerks interspersed with deadlifts, pushups, and pullups for three rounds tested everyone. It was a great way to purge the system after the holidays and get back on track for 2009! It’s going to be a great year so get in the gym consistently and be better than you have ever been!

We ended the year with a bang. Lots of heavy lifting today with a 2000m row thrown in for good measure. Karen hit a 180lb deadlift, Mike hit a 350# deadlift, and Adam managed a 245# front squat. After the heavy lifting Matt got a 2000m row time of 7:19. Those are all personal records and a great way to end 2008.

I am excited about what 2009 will bring. We have an incredible group of athletes and I am thankful to each and every one of you for your commitment to your fitness as well as your loyalty to the gym. There are bigger Crossfit affiliates out there but no better Crossfit communities than Crossfit Toledo. Thanks and I’ll see you all in 2009!

After working on cleans today our athletes did tabata movements. For those not familiar with tabatas they require 20 seconds of work with 10 seconds of rest for multiple rounds. It sounds easy enough. It is brutally difficult. If that 20 seconds of work is done at maximum intensity each round then each successive round round becomes more difficult. Looks of serious pain usually set in around 4 rounds. After 5 rounds it sounds like a birthing room. Our athletes pushed through the pain and made it look - well not easy - but like it was something that should be done to test one’s mental and physical toughness on a regular basis. Nice job everyone!!!

It was indeed another fine day at the gym. Our athletes came in and worked hard heavy front squats before a big workout. Today’s WOD was tough with repeated heavy deadlifts, wall ball, kettlebell swings, and box jumps. Roll all those movements into 16 or 17 minutes of high intensity effort and that makes a great recipe for a fantastic day! As usual our athletes crushed it.

We did have a minor hamstring strain in one of our athletes, however. We tread a fine line between working with extreme intensity and stepping outside the envelope with weight, volume, etc. Ultimately a trip to the gym is a lesson in personal responsibility. While we realize that injuries do occur be aware of your body and scale the weight, reps, etc. as necessary and realize that the way to fitness is through a long, slow, steady grind. That means being consistent in your workouts and avoiding injury whenever possible.

Thanks for all the hard work folks. You’re starting to breathe fire now and with all the hard work you’re getting better every day!

Congratulations go out to Adam. Adam PR’d his clean today with 245# before the workout. Nice job Adam! Then it was off to do some clean and jerks and pullups. Everyone put forth a great effort as usual prior to festivities tomorrow. Remember, Friday there is no noon class. All other classes are as scheduled. Have a happy holiday!

Today was Joe’s birthday. To celebrate we did the filthy fifty-four to honor him. Everyone looked great doing it but I am pretty sure most of us will be out of town for Joe’s birthday next year! Happy birthday Joe and good job everyone!

I applaude all who showed up today. The weather did not cooperate and the roads are still fairly dangerous. Those who were able to make it were rewarded with "Angie". For those not familiar with this benchmark workout it consists of 100 pullups, 100 pushups, 100 situps, and 100 squats. Knocking out 100 pullups is challenging for anyone and makes everything afterwards much more difficult. Everyone gutted it out regardless of the pain and all will be fitter for it. Great job!

Well, actually his birthday was yesterday but he wasn’t in the gym. Since he turned 22 we came up with a special workout for him. After a 2222m row he got 22 repetitions of 7 different movements. I think everyone enjoyed this one and looked pretty toasted at the end of the day. Great job as usual everyone!

We had 8 people from Rogue Toledo go down to HQ in Columbus Saturday. All of us either worked out with their group or took part in their PR (that’s personal record) meet. Congratulations go out to Adam, Jay, and Mike for outstanding PR perfomances! To the rest of us I think we all enjoyed an intense workout experience with a great group of folks. Rogue Fitness in Columbus put on a great event and I am very grateful to be affiliated with them. Thanks to Rogue Fitness in Columbus and to all of you who participated!

The PR’s are as follows:

Jay Deadlift 365
Clean 205
Press 150

Mike Deadlift 340
Press 140
Front Squat 200

Adam Clean and Jerk 225
Front Squat 255
Deadlift 365

Great job guys!