Workout of the Day
Hang Snatch
Find your 1 rep max.


4 rounds for total working time of:

30 KB Swings 24/16kg
15 Burpees
40 Double-Unders
Rest 1 minute in between rounds

Post your scores to the Whiteboard.


Tom and Kristen in push-up position while the Melissa does V-upsIMG_5418


 Top 10 Mistakes CrossFitters Make        Outstanding article by top Games competitor, Talayna Fortunato! 


The 10 Commandments of Calisthenics Mass

“What it means is that there are a lot of athletes out there who use bodyweight in a specific way to develop movement strength, and skill, while deliberately maintaining their body mass at lean n’ mean levels to keep them lithe and sleek—after all, if performance is what you’re lookin’ for, the lighter you are, the easier bodyweight techniques will be, right? For these guys, extra pounds of muscle is nothing but drag, inertia. They don’t want it.

However…not everyone wants to be a clean-burnin’, high-voltage, low-weight, gazelle. Some of us want to be bulls. Big, beefy, scary-looking muthas with bulging arms, plate-armor pecs, thick, wide lats and dangerous delts. The good news is that bodyweight training can give this to you—and it can give it to you while keeping you mobile and supple, and protecting your joints.”Paul Wade, author of Convict Conditioning

While I don’t agree with everything in the above article good points are made!  More importantly, the two “models” demonstrating the calisthenics for the article photos are Al and Danny Kavadlo.  Al and Danny teach one day seminars in Progressive Calisthenics working body weight movements such as muscle-ups, pull-ups, push-ups, one-hand pushups, one-legged squats, and more.  They have truly mastered the body weight exercises and they do one-day workshops to help those who wish to improve.  We’re considering hosting them for a workshop at our gym sometime in 2014.  I’m looking for feedback to see if this is something you’d like to see.  The cost will be somewhere in the vicinity of $200.00 per person to host them for six hours of training.

Let me know what you think!—George

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