Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight....Psalms 144:1

Monday, December 31, 2012


To Be Determined
We are only having a 1:30 class. the plan is to do 5 sets of 5 squat cleans, but if we have a ton of people we will impromptu a team wod.
Also, sign up for your team.

Sunday, December 30, 2012

WOD 123112

4 Rounds 
Rope Climb
Farmer carry #45/25 From east wall to west wall 
5 Handstand Pushups w/ dumbbells
5 Man Makers #45/25
Weighted Lunges back to west wall
We will have a 5:30 a.m., 8:30 a.m. and a 1:30 p.m. today. Tuesday we will only be having a 1:30. The gym will resume to it's normal hours on Wednesday. For those of you who are entering our biggest winner contest you may sign up for your appropriate teams on your team white boards and it all starts on Jan. 1st. I will print out the rules and you may grab one from the gym. You may put your $50 in the yellow envelope with your name on it saying paid. Any questions, please ask me, but research your team on the blogs linked to my blog.

Thursday, December 20, 2012

12 Days of Christmas

1 Muscle Up
2 Deadlifts 135/95
3 Handstand Push Ups
4 Front Squats 135/95
5 Pull Ups
6 Power Cleans 135/95
7 Push Ups
8 Kettlebells
9 Burpees
10 Toes to bar
11 Wallballs
12 Man Ups
All of this is done just like the song 12 Days of Christmas.
Our workout will be the same in the morning classes as in the 5:30 p.m. class. I'm making a big pot of chicken soup so bring what you want and we'll hang out a bit after we workout, eat, be merry and send you home to get on with your Christmas weekend. We at The Box love you all and thank you for being part of our very extended family.

Wednesday, December 19, 2012

WOD 122012

Deadlift 3-3-3-3-3
increase weight each time
friday, 530PM, Party

Tuesday, December 18, 2012

Happy Birthday Jessica

3 Rounds
10 Handstand Push Ups
10 Cartwheels
10 Snatches #85/55
5 Tire Flips
2 Rope Climbs
20 Double Unders
20 Sit Ups
Welcome to The Box Jackson!!!
Friday's schedule - 5:30 a.m., 8:30 a.m., 5:30 P.M. is the Christmas WOD and party. I'm making a big pot of soup, you can bring what you want for a side dish and what you want to drink.
Christmas week there will be no trainers in the gym.
December 31st I will have a 5:30 a.m., an 8:30 a.m. and a 1:30 p.m. but that's all.
On Jan 1st I'll only have a 1:30 p.m. and that's when our biggest winner will start.

Monday, December 17, 2012


Thrusters 95/65
Pull Ups
O.K. Friday, the only classes that will be held will be 530 A.M., 8:30 A.M. and 5:30 P.M. will be a little Millitia Box Party. I'll make a big pot of soup, you bring what ever you want and BYOB and don't forget the kids. I know you all have Christmas plans so it won't be a long party, just a small one to enjoy each others company in.
We will be closed the whole week of Christmas.
I will let you know about the classes on New Years Eve and New Years Day.

Sunday, December 16, 2012

WOD 121712

10 Pistols
20 Knees to Elbows
30 Burpees
40 Box Jumps
50 Ring Dips
40 Squats
30 Burpees
20 Knees to Elbows
10 Pistols
O.K. Phone techies, try looking up "My Fit Pal" you can track your food for your "biggest winner" and friend people on your team so you can all see what each other is eating. It's pretty cool. You set your daily calorie count, then you log in what you eat and it counts your calories. If you don't know, you take a picture of it and it calculates it for you. Check it out.
Also, there will just be a 5:30 WOD on Friday so we can all workout and eat food. Invite anyone you like to partake in the festivities and check out what an awesome gym you belong to.
Also, we will not have coaches leading classes the week of Christmas. The gym is always open for anyone to come in and work out. I'll let you know if anyone is planning to go in at a regular time so you may join them.

Thursday, December 13, 2012

WOD 121412

10 Burpees
15 Hang Snatches
10 Burpees
15 Power Snatches
10 Burpees
15 Squat Snatches
10 Burpees
I am doing one last order of sweatshirts today. If you would like a hammer guy sweatshirt, text me at 989-8307 and let me know your color and size. They should be here by Christmas if you wanted to get one as a present.

Wednesday, December 12, 2012

WOD 121312

Thruster #165/115
Muscle Ups
Christmas WOD Friday 12/21/12 @ 5:30. We'll do a WOD, I'll make a big pot of soup and you can bring a small dish if you want, anything will do. Bring your own drinks, don't forget to bring drinks for your kids, we seem to forget about them. : ( Let me know if you might make it.

Tuesday, December 11, 2012

WOD 121212

Row 500 calories
Teams of 3.
Row 1 Minute, rest while teammates are rowing.
Your time it takes to row 500 calories is your score.
There is another crossfit workout at the Reebok outlet on Saturday from 8:00 to 12:00, you will get 40% off everything in the store if you participate.

Monday, December 10, 2012

WOD 121112

1 Rope Climb
30 Med Ball Squat Cleans into a Wallball #20/14
1 Rope Climb
30 Snatch grip deadlifts #75/45
1 Rope Climb
30 Sumo Deadlift High Pulls #75/45
1 Rope Climb
30 Push Ups
1 Rope Climb
30 Overhead Sqats #75/45
1 Rope Climb
Wear your long socks.
There is only one pink Militia Box shirt left size large and a couple red Mens shirts, Medium and Large. Those are the only ones I ordered $20. They would make good Christmas gifts. We also have gift certificates if you want to give someone a gym membership for Christmas. Buy January, get February free if you've never been a member here.

Sunday, December 9, 2012


30 Clean and Jerks for time @ #135/95
2 Rounds
60 second row for max calories
Don't forget to tell everyone you know about our "pay for January get February Free" deal.
O.K. Ready for some "Biggest Winner" Rules!!!

You must be an active member of the gym, working out at our facility 3 to 6 times a week. If you work out at The Militia Box 3 times a week and do other things like run, do yoga, static heavy lifting, another facility you can count those workouts for a point. But at least 3 times in a week you must work out at The Militia Box.

Everyone, no matter what diet, is allowed a free day to eat what ever they want. Pick that ONE day and stick to it.

$50 buy in...but you have a chance to earn most of your money back.

Each day you may earn your money back. If you don't get perfect points (a blue star) you lose your days worth of money and it will go into the pot for the winning team.

There is a total of 46 days in this diet. 6 of those days are full cheat days, leaving 40 days to not cheat. Your $50 goes into the pot for the winning team to get. $10 of that $50 will automatically stay in the pot, but you have the chance to win $40 of that back yourself. Each day you follow the point system perfectly you earn a $1 for that day. If  you miss just one of the points or cheat in any way in your eating according to the diet plan you pick you relinquish that daily $1 to the winning teams pot, which in turn brings your team down in points. The winning team on Feb 15th will split the pot of money.

Point System...

1 Point for not going outside the boundaries in your diet plan. If you are unsure if what you are about to stick in your mouth is not part of zone, paleo or Four Hour Body, "DON'T EAT OR DRINK IT!" If you do you lose your point and $1.

1 Point for drinking 64oz of water every day

1 Point for taking your daily fish oil AND vitamin. If you have a problem burping up fish oil, put it in the freezer.

1 Point for exercising that day. (if you work out more than once in a day you still only get one point).

There will be an extra credit point given each day for reading 6 chapters from the New Testament, starting in Matthew and ending in Revalation. What a great way to start the New Year than reading through the New Testament. We all feel that we should eat right, drink enough water, take care of and exercise the body God gave us, take our daily vitamins and fish oil, but we should also take care of the mind and soul that God gave us and feed and water it with His Word.
Extra credit does not negate anything bad you've eaten, but all participants who complete the reading will go into a drawing at the end for a prize.

Each day you must put a star for the previous days accomplishments.
A blue star for a total of 4 points
A red star for a total of 3 points.
A Gold star for a total of 2 points.
A Silver star for a total of 1 point.
A colorful dot when you have done your daily bible reading along with your star.

Posters will be on the wall in the gym.

Thursday, December 6, 2012


21 Overhead Squats 95/65
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups
If anyone is interested in coming and watching a fun fundraising competition that a few of us are in we will be at Crossfit Boise on Chinden close to the fairgrounds in Boise from 8:00 - 12:00. Sport your Militant shirts if you come. Maybe we can all go get some food when it's over.
If you haven't gotten your dues in, please do.

Wednesday, December 5, 2012

WOD 120612

Deadlifts #BW
Ring Dips
Wall to wall sprints
Think about your team...Which one are you going to your research.
ALSO!! This Saturday is my daughter, Dallas's High School Play. One of her assignments for the play was that at least 20 people she invited HAD TO attend. Please if your interested come to Cinderstein at 7:00 on Saturday night at Liberty Charter School. The play will be held in the McKnight Bryant Center, and if you need help finding that building, there are three buildings. The McKnight Bryant Center is the one in the middle. Please do her a favor and come see her play. Her grade is depending on you!! It cost $5 for adults, and $3 for children. December 8th, so this Saturday. Hope to see you there!! Much appreciated if you show! Any questions, just talk to me in the gym. Bring anybody you want. The more the marryer.:D

Tuesday, December 4, 2012

WOD 120512

60 Push Press 115/75
50 Burpees
40 Snatches 115/75
30 Cal Row
20 Sit Ups
10 Clean and Jerks 115/75
Get your dues in....
Get your cans in...
Welcome back know who you are.
Just a heads up, we will be closed the week of Christmans but the gym will be open as usual. I will post if people will be there at certain times to head up a class.
Don't forget we have a very few verse shirts for sale if you would like to get one. Also I will post the rules of our "biggest winner" contest soon. You must be an ACTIVE member of our gym to join the contest. That means at least 3 workouts a week at The Box.
Tell all your friends, if they join in January they can have February FREE!!! It's a great way to start the new year.

Monday, December 3, 2012


150 Wallballs 20#/14#
Then 5X1 Minute Handstand Holds
For those of you who would like to come watch us kick butt at the foodbank fundraiser for the hungry be at Boise Crossfit on Chinden at 8 a.m. on Saturday morning. They will be taking canned food donations whether you participate or not. So bring your cans to the gym or come watch us and bring some cans, it will be fun. They will also be taking toy donations for "Toys for Tots".   

Sunday, December 2, 2012

WOD 120312

10 Minute AMRAP
6 Squat Cleans #135/95
12 Pull Ups
24 Double Unders
Beginning of the month, please get your dues in.
It's December so.....let's think seriously about biggest loser. Don't wait til last minute. Find out what diet you are doing, research it, try it out a bit so it's not such a shock in January.
I will have a hand out this week explaining the contest in detail.
There is a limited number of verse shirts available for Christmas presents if anyone is interested. $20 a shirt.


Thursday, November 29, 2012

WOD 113012

3 Rounds
1 Minute Each Round
Push Ups
Sit Ups
Air Squats
Ring Rows
It's almost the beginning of December, time for dues...but most of all seriously research what eating plan you will do for January. Also tell anyone who might be interested in joining about our first of the year special. Join and pay for January get February Free. It's only for people who have never been members here. We also have gift certificates if you would like to give a one month gym membership as a gift. It would apply to our buy January get February Free.

Wednesday, November 28, 2012

WOD 112912

5x3 Snatch Balance (3 second pause @ bottom)
5x4 Over head Squat
5x5 Hang Snatch
5x6 Squat Snatch
Then...Pull Up many pull ups, chin over bar before you fall off bar.
This will all be done by a reasonable and doable weight to our own ability. The weight will remain the same throughout the whole WOD.

Tuesday, November 27, 2012

WOD 112812

Partner WOD
Partner A
5 Deadlifts 225/165
10 Box Jumps30/20
Partner B
Partner B
5 Deadlifts 225/165
10 Box Jumps 30/20
Partner A
While one partner is doing the deadlifts and box jumps, the other partner is doing burpees. This will go on until together the partners have done a total of 200 burpees.
1. There will not be a trainer at the 1:30 WOD. Doug and Scott have SWAT training.
2. I ordered 5 womens pink verse shirts and 5 mens red verse shirts. The would make great Christmas presents. $20 each.
3. If you want to do the fundraiser on December 8th please sign up on the white board by the door. It will be fun. The $40 check needs to be payable to "Foodbank" and in by tomorrow so Tony can bring it to Boise CrossFit on Friday.
4. Everyone bring in cans to donate to the Boise Foodbank. We will be bringing them with us on December 8th so they are due by Friday December 7th.

Monday, November 26, 2012

WOD 112712

Buy in...Shoulder Press PR
Thrusters (shoulder press pr)
The clock is continually running. As soon as you have PR'ed your shoulder press (no dip and drive) you will start your WOD. Only WOD time counts.
Welcome to The Box Tamera and Makayla!!!
Go to Boise Crossfit Community on facebook and look up more details on December 8th foodbank fundraiser from 8 a.m. to noon. Everything is scaleable and the money and canned food go to a good cause. Let's do it as a Militant family. Find a partner and join up.
Idea's for the biggest winner are coming together. If you have any questions, first browse our paleo,zone,and four hour body blogs to the right and top of this blog. It will answer most questions that you have. This contest isn't for weight lost like in the past, but I can guarentee weight lost and muscle gained if you do exactly what you are suppose to do. Follow the diet you pick for 45 days and you will feel more amazing that you have ever felt in your life. Energy,great attitude,stronger, a sence of accomplishment, teamwork, etc... the list goes on and on. Research what team you will sign up for. More details will be revealed soon.

Sunday, November 25, 2012

WOD 112612

5 Rounds
10 Turkish Get Ups
15 Ring Dips
20 Sit Ups
Back to normal, Militants! Whew! It's going to feel good to work Thanksgiving off!
Our sweatshirts came in. If you haven't paid for yours please do.
Also, research our "biggest winner" and see which one you want to do. I still haven't decided on the buy in yet.
Also, let anyone you know that we are having our beginning of the year special, "pay for January and get February FREE!!!"

Tuesday, November 20, 2012

WOD 112112

53 Push Ups
77 Wall Balls
61 Back Ext.
34 Kettlebells
47 Push Presses 45/65
20 Tire Flips
14 Hand Stand Push ups
48 Ring Rows
2 Min Farmer Carry (If you put it down, start the time over)
42 Lunges w/farmer carry weight (still can't put the weight down)
Just to let everyone know...Thursday morning and Friday morning at 9:00 a.m.  Ryan and Whitney will be in the gym if anyone would like to come work out on those days. It is a normal day tomorrow so everyone show up before you get fat for Thanksgiving. Make those mash potatoes worth it....mmmm...and gravey, and stuffing, and turkey, and pie, and ever other little goodie you can think of.

Monday, November 19, 2012

WOD 112012

Buy in...Row 800 M
Overhead Squats 95/65
Chin Ups
Cash Out...Row 400M
Since we only have 3 rowers we will start in heats of 3.
Take a look at our biggest winner contest. Just a tip. Decide which diet looks like it works for you and try it out now so life doesn't suck so bad come Jan 1. This is going to be fun.

Sunday, November 18, 2012

WOD 111912

6 Rounds
5 Hang Cleans 95/135
10 Push Ups
5 Power Cleans 95/135
10 Burpees
Welcome to The Box Tiana and Micah!!!
I have started the 3 blogs for our 3 major eating plans in our "Biggest Winner" contest starting January 1st. You will be picking which plan you want to follow from Jan 1 to Feb 15th. Research each one and see which one works best for you. This idea encorporates everyones participation in the gym and I'm giving it early so you can wrap your brains around it. We will be working on a point system instead of a weight loss. The team with the most points win the contest. There will be a buy in, that is undecided. And there will be a money prize.
Look on all the links I have put on each blog and read through the diet information. Ask any questions on the comment portion of the blog or to me.

Thursday, November 15, 2012

WOD 111612

4 Rounds
2 Atlas Stone Lifts
10 Box Jumps
10 Ring Push Ups
20 Sit Ups
Run 400m
Get ready to tell all your friends about our great January deal. If you've never been a client before, if you pay for January you get February free.
And more to come on our huge contest starting January 1st and ending Valentines dayish. You must be a member of the gym to join in...

Wednesday, November 14, 2012

WOD 111512

7 Rounds
2 Minute Double Under AMRAP
1 Minute Rest
Count All reps
Don't forget Bill is taking The Militia Box on a trail run expedition tomorrow to Celebration Park. Meet at our gym at 4:00.
We will be doing our 3rd annual biggest loser challenge from January 1 to Feb 14th. We do it a little different every year so details will be given to you when they are all ironed out.
Also starting January 1st I like to give a special to the friends of our athletes. If you know anyone who you would like to invite here we will be having a special. In the month of January, if you have never been a member of our gym you can pay for January, 65$ and get February free, 0$. Tell everyone about our special. It's a good way to get people to come and see how much fun we have puking and sweating and hurting.

Tuesday, November 13, 2012

WOD 111412

5 Muscle Ups (10 Muscle up progressions or 10 pull ups 10 dips)
10 Jumping Air Squats
15 Kettlebells
There will be no trainers at the 1:30 tomorrow. There is swat training.
New hats are on the picnic table, check them out.
Just to let you know we will be closed Thanksgiving day and the Friday afterwards. You are welcome to come in and workout on your own.

Monday, November 12, 2012

Ryan and I are in the second one down in the middle. Sorry I couldn't make it bigger.

7 Rounds
12 Thrusters 75/45
9 Toes to Bar
10 Wall to Wall runs w/ 20/14# med ball
Welcome to The Box Russ and Frank!
Just a note, those of you who ordered sweatshirts with our hammer logo, they are in, along with some new hats for both guys and ladies so check those out. Those are 25$
We have some fun charity crossfit competitions coming up on December 8th if you would like to join us. The fun thing about charity competition is they are scaled to everyone so let's all give our Militia Box support. I will give more details when I have them.

Sunday, November 11, 2012

WOD 111212

Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters
British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

Well Athletes, now that I've got all this crossfit education so fresh in my brain, you will reap the benefits of all my hard labor. Starting tomorrow we will do a short warm up and have a deadlift session before we do the work out. This is a hero WOD in honor of veterans day. Thank you to all who have fought and served in our militaries.

Thursday, November 8, 2012


Double Unders (quadruple singles)
Sit Ups
Crazy Annie
Double Unders (quadruple singles)
Sit Ups
It's Friday, Militant's so everyone get your butts in the gym before you cheat this weekend.
Here are some valuable cues to a sound squat.
Many encourage identical behaviors.

1. Start with the feet about shoulder width apart and
slightly toed out.
2. Keep your head up looking slightly above parallel.
3. Don’t look down at all; ground is in peripheral
vision only.
4. Accentuate the normal arch of the lumbar curve
and then pull the excess arch out with the abs.
5. Keep the midsection very tight.
6. Send your butt back and down.
7. Your knees track over the line of the foot.
8. Don’t let the knees roll inside the foot.
9. Keep as much pressure on the heels as possible.
10. Stay off of the balls of the feet.
11. Delay the knees forward travel as much as
12. Lift your arms out and up as you descend.
13. Keep your torso elongated.
14. Send hands as far away from your butt as
15. In profile, the ear does not move forward during
the squat, it travels straight down.
16. Don’t let the squat just sink, but pull yourself
down with your hip flexors.
17. Don’t let the lumbar curve surrender as you settle
in to the bottom.
18. Stop when the fold of the hip is below the knee –
break parallel with the thigh.
19. Squeeze glutes and hamstrings and rise without
any leaning forward or shifting of balance.
20. Return on the exact same path as you descended.
21. Use every bit of musculature you can; there is no
part of the body uninvolved.
22. On rising, without moving the feet, exert pressure
to the outside of your feet as though you were
trying to separate the ground beneath you.
23. At the top of the stroke stand as tall as you
possibly can.

Wednesday, November 7, 2012

WOD 110812

Tabata Me This?
8 Rounds
20 Seconds of Work
10 Seconds of Rest
Air Squats - the rest is at the bottom
Push Ups - the rest is hovering over the ground
Chin Ups - the rest is chin above the bar
L- Sits - You actually get a rest in this one
A few of you haven't brought your dues in. Please get those in.

The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about
30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic
and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and
account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of
protein per pound of lean body mass depending on your
activity level. The .7 figure is for moderate daily workout
loads and the 1.0 figure is for the hardcore athlete.
What Should we eat?

In plain language, base your diet on garden vegetables,
especially greens, lean meats, nuts and seeds, little

starch, and no sugar. That’s about as simple as we can
get. Many have observed that keeping your grocery cart
to the perimeter of the grocery store while avoiding
the aisles is a great way to protect your health. Food is
perishable. The stuff with long shelf life is all circumspect
Modern diets are ill suited for our genetic composition.
Evolution has not kept pace with advances in agriculture

and food processing resulting in a plague of health
problems for modern man. Coronary heart disease,
diabetes, cancer, osteoporosis, obesity and psychological
dysfunction have all been scientifically linked to a diet
too high in refined or processed carbohydrate. Search
“google” or “Alta Vista” for Paleolithic nutrition, or diet.
The return is extensive, compelling, and fascinating. The
Caveman model is perfectly consistent with the CrossFit

What Foods Should I Avoid?
Ecessive consumption of high-glycemic carbohydrates
is the primary culprit in nutritionally caused health
problems. High glycemic carbohydrates are those that
raise blood sugar too rapidly. They include rice, bread,
candy, potato, sweets, sodas, and most processed
carbohydrates. Processing can include bleaching, baking,
grinding, and refining. Processing of carbohydrates
greatly increases their glycemic index, a measure of their
propensity to elevate blood sugar.

What is the Problem with
High-Glycemic Carbohydrates?The problem with high-glycemic carbohydrates is that
they give an inordinate insulin response. Insulin is an
essential hormone for life, yet acute, chronic elevation
of insulin leads to hyperinsulinism, which has been
positively linked to obesity, elevated cholesterol levels,
blood pressure, mood dysfunction and a Pandora’s box
of disease and disability. Research “hyperinsulinism” on
the Internet. There’s a gold mine of information pertinent
to your health available there. The CrossFit prescription
is a low-glycemic diet and consequently severely blunts
the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between
caloric restriction and an increased life expectancy. The
incidence of cancers and heart disease sharply decline
with a diet that is carefully limited in controlling caloric
intake. “Caloric Restriction” is another fruitful area for
Internet search. The CrossFit prescription is consistent
with this research.
The CrossFit prescription allows a reduced caloric intake
and yet still provides ample nutrition for rigorous activity

Tuesday, November 6, 2012

WOD 110712

10 Rounds @ 95#/65#
5 Deadlifts
5 Power Cleans
5 Clean and Jerks
5 Push Presses
5 Back Squats
Rest 1 Minute
Bar must stay in constant motion when the round has begun.
Welcome to The Box Shirley and Jason!
If the weather holds up we would like to take you on our last trail run of the season twos Thursdays from now at about 4:30 at Celebration Park here in Melba. We will all meet at the gym at around 4:00 and drive out at 4:15.
Can I enjoy optimal health withoout being an athlete?
NO! Athletes expereience a protection from the ravages
of aging and disease that non-athletes never find.
For instance, 80-year-old athletes are stronger than
non-athletes in their prime at 25 years old. If you think
that strength isn’t important consider that strength
loss is what puts people in nursing homes. Athletes
have greater bone density, stronger immune systems,
less coronary heart disease, reduced cancer risk, fewer
strokes, and less depression than non-athletes.

Monday, November 5, 2012

WOD 110612

12 Min AMRAP
5 Air Squats
5 Push Ups
5 Burpees
5 Sit Ups
If you haven't gotten your dues in please do so. If you bought a sweatshirt or t-shirt just add it to your dues.
Crossfit...Is this for me?

Absolutely! Your needs and the Olympic athlete’s
differ by degree not kind. Increased power, strength,
cardiovascular and respiratory endurance, flexibility,
stamina, coordination, agility, balance, and coordination
are each important to the world’s best athletes and
to our grandparents. The amazing truth is that the
very same methods that elicit optimal response in the
Olympic or professional athlete will optimize the same
response in the elderly. Of course, we can’t load your
grandmother with the same squatting weight that we’d
assign an Olympic skier, but they both need to squat
In fact, squatting is essential to maintaining functional
independence and improving fitness. Squatting is
just one example of a movement that is universally
valuable and essential yet rarely taught to any but the
most advanced of athletes. This is a tragedy. Through
painstakingly thorough coaching and incremental load
assignment CrossFit has been able to teach anyone
who can care for themselves to perform safely and
with maximum efficacy the same movements typically
utilized by professional coaches in elite and certainly
exclusive environments.

Sunday, November 4, 2012

Fight Gone Bad

3 Rounds
1 min each station
Box Jumps 20"
Row for Calories
Wall Balls 20/14#
Push Press 75/55#
Sumo High Pulls 75/55#
1 Minute Rest
High Intensity, manage your rest time, find a rhythm.
Welcome to The Box Sampson, Sterling, Kevin and Curt!!!! Hope you all had fun at the Atlas Stone class, I know I did.
An Effective Approach
In gyms and health clubs throughout the world the
typical workout consists of isolation movements and
extended aerobic sessions. The fitness community
from trainers to the magazines has the exercising public
believing that lateral raises, curls, leg extensions, sit-ups
and the like combined with 20-40 minute stints on the
stationary bike or treadmill are going to lead to some kind
of great fitness. Well, at CrossFit we work exclusively
with compound movements and shorter high intensity
cardiovascular sessions. We’ve replaced the lateral
raise with pushpress, the curl with pull-ups, and the leg
extension with squats. For every long distance effort
our athletes will do five or six at short distance. Why?
Because compound or functional movements and high
intensity or anaerobic cardio is radically more effective at
eliciting nearly any desired fitness result. Startlingly, this
is not a matter of opinion but solid irrefutable scientific
fact and yet the marginally effective old ways persist and
are nearly universal. Our approach is consistent with
what is practiced in elite training programs associated
with major university athletic teams and professional
sports. CrossFit endeavors to bring state-of-the-art
coaching techniques to the general public and athlete
who haven’t access to current technologies, research,
and coaching methods.

Thursday, November 1, 2012

WOD 110212

15 Min AMRAP
1 Dip
1 Dumbbell Deadlift
2 Dips
2 Dumbbell Deadlifts
3 Dips
3 Dumbbell Deadlifts
Remember, manage your rest time...intensity and good form are the keys to getting better and getting more fit.
I am going to start putting sections of articles in here from the CrossFit journal so that we can all better understand the sport of CrossFit in short absorbable sections....Enjoy...

The CrossFit prescription is “constantly varied, high-intensity, functional
movement.” Functional movements are universal motor recruitment
patterns; they are performed in a wave of contraction from core to extremity;
and they are compound movements—i.e., they are multi-joint. They are
natural, effective, and efficient locomotors of body and external objects. But
no aspect of functional movements is more important than their capacity
to move large loads over long distances, and to do so quickly. Collectively,
these three attributes (load, distance, and speed) uniquely qualify functional
movements for the production of high power. Intensity is defined exactly as
power, and intensity is the independent variable most commonly associated
with maximizing favorable adaptation to exercise. Recognizing that the
breadth and depth of a program’s stimulus will determine the breadth
and depth of the adaptation it elicits, our prescription of functionality and
intensity is constantly varied. We believe that preparation for random
physical challenges—i.e., unknown and unknowable events—is at odds with
fixed, predictable, and routine regimens.

Wednesday, October 31, 2012

WOD 110112

4 Rounds
10 Toes to Bar
Lunge to opposite wall from pullup bars where your bar is set up
10 Snatches
Lunge to far door
Run 400M
Sorry for short notice but...
This Saturday, 6:00 P.M. we will be having a strongman competitor come in and teach us Atlas Stone Techniques. Militants are free, visitors are $10 for the class. Bring money for pizza and BYOB and we will light a campfire afterwards and hang out. Please sign up on the whiteboard so we can get a head count. Tell anyone who might be interested.
Also...We will be having a concealed weapons class at The Box soon. No definate date but please sign up on the whiteboard by playroom if you're interested in getting certified. we will have a definate date soon.

Tuesday, October 30, 2012

WOD 103112

Happy Halloween
Box Jumps
Sit Ups
This Saturday at 6:00 p.m. we have a strongman competitor giving an atlas stone class. Free to all Militants but $10 for non-members.  Please sign up on the whiteboard or text me that you're attending @ 989-8307. We will order pizza for afterwards since it's so late so BYOB and bring some money and we will enjoy pizza and beverage around a burn barrel afterwards.
Welcome to The Box Vanessa and Brad!
Hope you have fun trick or treating! Bring me a reeses peanut butter cup....and's not paleo!

Monday, October 29, 2012

All Hallows Eve

10 Rounds
10 Burpees
10 Thrusters 75/45
15 Minute Time Cap
November dues are coming up. If you bought sweatshirts zip ups were $50, pull overs were $40, and t-shirts were $20. The fundraiser was $10 for one person, $15 for a couple and $20 for a family. Please add it into your dues.

Sunday, October 28, 2012

WOD 102912

4 Rounds
5 Manmakers
30 Double Unders
2 Rope Climbs
Row 20 Calories
Awesome Halloween Party, Militants! Hope you had fun. We will have pictures up soon.
Dues are due. Please add your shirt/sweatshirts and Halloween fundraiser into it and indicate where the money goes to.
Thank you.

Thursday, October 25, 2012


Halloween WOD...
Wouldn't you like to know?!
Come early
Bring Food, BYOB, Dress Up, Bon Fire, Smores, Etc...

Wednesday, October 24, 2012

WOD 102512

15 Min AMRAP
5 Deadlifts
7 Ring Dips
18 Lunges
If you sign up for the farmers challenge we get a $5 discount. Let us know. It's on Saturday.


Hang Cleans @ 65% PR
...Run 400m between each round
We will not be having any other classes on Friday besides our Halloween WOD @ 5:30.
There will not be a trainer at the 1:30 class today.

Monday, October 22, 2012

WOD 102312

4 Rounds
6 Turkish Get Ups
12 DB Snatches (6 ea arm w/ same DB)
18 Box Jumps
24 Double Unders
Halloween WOD Friday!!!!
Farm Man Challange Saturday at 12:00 at Linder Farms. If we sign up as a group we can get a discount. Look at our event board in the gym and sign up by the play room if you want to do it.

Sunday, October 21, 2012


30 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats
1 Round a minute for 30 minutes
There will be no trainer for the 1:30 WOD.
Great Day Militants!!! Thanks to all that came to watch Tony and I have fun at barbells for boobs.
REMINDER!!!! Halloween WOD this Friday at 5:30. Come early, bring food, drinks and dress up. There will be a bonfire so bring your fixins for smores. Bring friends. 10$ a person, 15$ a couple, 20$ a family. Remember it's a fundraiser for your new wood's in by the way, YAAAA!!!

Thursday, October 18, 2012

Diane meets Grace

Deadlifts 225/185
Handstand Push Ups
30 PowerCleans 135/95
Quote: The maximum effect range of an excuse is zero meters...Author Unknown

Wednesday, October 17, 2012

WOD 101812

3 Rounds
800m Run (400m on 2nd round, 200m on 3rd round)
50 Sit Ups
40 Air Squats
30 Push Ups
20 Cal Row
10 Ring Dips
Don't forget Barbells for boobs is this Sunday at The Refinery @ 3:00. All donations go to breast cancer research.

Tuesday, October 16, 2012

WOD 101712

Thrusters 95/65
Pull Ups
Just a little idea for our Halloween Feast. If everyone brings their own favorite soup/stew/bisque/chowder/gumbo/etc..., a desert and what they desire to drink, it would be fun to taste everyone's creations. It is definately not mandatory, you may bring what ever you want, just a thought.
Also, just like to remind you about t-shirt and sweatshirt orders. Please sign up for them at the picnic table and you can pay with your November dues.

Happy Birthday Becca!!!

Partner WOD
5 Rounds
5 Wall Sprints
While One partner does wallballs the other partner runs 5 wall sprints. Runner relieves wallballer while wallballer begins his 4 wall sprints. Partners count total wallballs at end of 5 rounds. Runner must tap wallballer before wallballer begins to run.
One minute Rest
5 Rounds
5 Wall Sprints
Same method applies as with wallballs. Partners counts total kettlebells swung together.
One Minute Rest
5 Rounds
5 Wall to Wall sprints
Same method applies as with above rounds.
Do this for time and write down reps for wallballs, kettlebells and burpees.

Sunday, October 14, 2012

Happy Birthday Kelsey

One Armed Wonder Woman
6 Rounds
5 Dumbell Snatch  45/25 left arm
5 Dumbell Snatch 45/25 right arm
40 Lunges
100m farmer carry 45/25 left arm
100m farmer carry 45/25 right arm
200m single arm row left arm
200m single arm row right arm
8 Dumbell thrusters left arm 45/25
8 Dumbell thrusters right arm 45/25
10 Box Jumps
5 Single arm ring row left arm
5 Single arm ring row right arm
Pick your sweat shirts and tshirts and pay much later. this week is the only week for orders. Pay with November dues.