Monthly Archives: October 2007

Super Friends

When I was growing up, my favorite show was The Super Friends. It is hard to find a show that bad on tv nowadays, but back then that was good tv. I do not know what about the bad plotlines… Read more »


Kaizen is Japanese term that means continuous improvement. The Daffodil Principle shows that slow continuous improvements can pay off over time. It has been less than a year since we opened the doors at The Black Box. And in that… Read more »

Whiskey Tango Foxtrot!

Sunday 071021 21, 15, and 9 rep rounds for time of: 95 pound Squat clean L Pull-ups 95 pound Thruster Handstand Push-ups Post time to comments. You want a healthy lower back? Stop stretching it! Tooth Troubles Could Raise Dementia… Read more »

TOTAL-ly Awesome, Dude

Saturday 071020 “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Compare to 070901. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are… Read more »

Deja Vu

For the second time this week, headquarters has posted a 10k run. That means that we’ll be doing some fun indoor activities today at The Box. Here is what that will look like: Friday 071019 For time: 50 Back Squats,… Read more »


Training, especially in CrossFit, can be fun if you allow yourself to occasionally try new and different things. We do lots of the same movements over and over again, but those movements build a foundation that allows us to try… Read more »


My personal computer is getting some much needed help, so posting of the WODs will be done in the mornings for the time being. What a crazy week it’s been. It feels like we’ve been putting everyone through Fran this… Read more »

Up For Grabs!

Tuesday 071016 Since the official WOD is a 10K Run, I will have to come up with something fun to entertain you all with tomorrow. Be prepared. “Cherry Garcia and the End of Socialized Medicine” by Peter W. Huber Interesting… Read more »

Believe In Yourself

“The greatest freedom is to believe in yourself.” Britney Spears’ new fragrance believe Is that really her body? Perhaps Britney should try A Year of Living Biblically. Hari Singh Interview Part 2 Rock Paper Scissors Championships Yummy Seoul Food Hooray!… Read more »

Hail Mary

What’s more fun than CrossFit? CrossFit with guns! TJ Cooper of CrossFit East. The “arms” race “Ask Your Doctor If Getting Off Your Ass Is Right For You” by Lou Schuler Running Efficiency Saturday 071013 “Mary” Complete as many rounds… Read more »