Category Archives: Important Posts

Individual Throwdown – July 2017

The Best Throwdown and BBQ

  • What:    Internal Gym Competition – and BBQ / potluck
  • When:   Sunday, July 30th, 2017  10am til about 1 or 2pm
  • Where:  Rain City CrossFit
  • Divisions:   Male, Female (scaled and Rx will be done together!)

We’ve designed 3 short, easy-to-do workouts that should test your strength, gymnastics and cardio skills but will be doable by even our newest members.  There will be Rx and Scaled movement/weight options and the scoring will be adjusted so that everyone can be scored together.  See the WODs below for more details.

We’ll do a potluck BBQ as in the past. I’ll bring the grill and some meat options. You bring side dishes, anything different you might want on the grill, snacky stuff, and drinks.

Angela & Gabe – Team Robot Dinosaur Unicorn Rainbow

But wait! I was so inspired by Gabe and Angela’s awesome Unicorn tights at our last competition, that there will be 30 points awarded for awesome workout attire – another 30 if you wear it during a WOD. And 20 points to be awarded for singing or dancing during each WOD. Yes, if you sing and dance for all 3, you get 60 points! No reason not to, people!

WOD 1:  Chiptastic  – 8:00 cap

  • Run 400m
  • 40 Wall Balls (20/14 or 16/10 but add 1:00 penalty)
  • 10 Handstand Push-ups or 5 Wall Walks
  • 50 Double-Unders or 200 Single-Unders

Score = Time

Tina and Alan – rowing battle in the May Team Competition

WOD 2:  Snatch & AMRAP in 5:00

5:00 to complete

Part 1:  15 Power Snatches
10 air squat penalty for bar resting on the floor
– choose your weight!


Part 2: AMRAP

  • 10 Pull-ups
    • if bands used, score penalty: red /super skinny blue= 3 ; skinny green = 5; green/yellow = 7; black = 8; big blue = 9; red = 10
  • 10 Box Jump Overs (24/20)
    • if Step-Overs are done, score penalty = 5 (5 reps subtracted per round)
  • 10 Lunges

Score 1 – (Weight x 15 Reps in Part 1) / 4

Score 2 – (Total Reps in AMRAP – (penalty x rounds)) x 6

Example: 115lb, 60 reps  (2 rounds) Rx
Score 1: 115 x 15 = 1725 / 4 = 431
Score 2: 60 x 6 = 360

Example: 95lb, 90 reps (3 rounds) – skinny green band, step-ups
Score 1: 95 x 15 = 1425 / 4 = 356
Score 2: (90 – 3×3 – 3×3 = 72) x 6 = 432

Example: 95lb, 40 reps (1+ rounds) – skinny green band
Score 1: 95 x 15 = 1425 / 4 = 356
Score 2: (40 – 2×3 = 34) x 6 = 204


Group shot from May’s Throwdown

WOD 3: Strength & Stamina – 5:00 cap

2 Rounds for time

  • 15 Power Cleans (125/75 or 85/55 with time penalty)
  • 10 Burpees over Bar

Score = 1000 – Time (in seconds) – 100 if scaled  – (5 x Reps Incomplete if not done in 5:00)

Example: 5:00, Rx (12 reps incomplete)
Score= 1000 – 300 – 60 = 640

Example: 3:30, Scaled
Score = 1000 – 210 – 100 = 690


Come do a FREE class with us!

Each Saturday in June, our 10am class will be for anyone wanting to try CrossFit.  All workouts will be designed for both people who are brand new and can be modified to work for any ability or even made more challenging if you’re an experienced CrossFitter. Drop by on Satuday at 10 or see what the workout will be ahead of time on our Daily WOD blog.

About CrossFit

I’ve heard (and at one time, believed) all the CrossFit stereotypes: It’s a bunch of testosterone-filled young people  (WAY younger than me) throwing barbells around, doing crazy gymnastics feats and getting hurt. Like most stereotypes, there might be a few bad eggs out there making the rest of the community look bad, but in reality its not like that at all.

In reality, when you come to a gym, you’ll find at least a few people who are in a similar place as you – REALLY! We have young, old, fit, and not-so-fit members. And at our gym in particular, we have a lot of new people right now. Our coaches LOVE teaching the new folks. It’s always fun to see people make those huge strides. Within the first few months, you make the biggest gains and will be impressed with what you can do!

Come to our Saturday class  with no prior appointment – or do a free fundamentals workout one-on-one with the owner. These are always scheduled at a quiet time in the gym. You get a short tour, explanation of how the classes go and we answer all your questions. We run through a series of the basic CrossFit movements and assess where you’re at. You’ll also do one of our Baseline workouts. These are designed around your abilities and can be modified for ANY level.  Email us at to sign-up for a time!!

Goal Setting

Goal Setting

Part of our last Goals board. Notice most are crossed off or have been DONE!

For the same reason we keep track of our max lifts or our Fran time, it’s important to set goals! It keeps you motivated and looking ahead. It helps you COMMIT! Don’t shy away, go for it!

Every 3-6 months we’ll have a ‘Goals Board’. I’ll encourage each of you to write a goal on the whiteboard.

Levi gets his first Bar Muscle-Up! He’d been working on this for months. Nailed it!

If you’re new or not really sure what makes sense as your goals, I – or any of the coaches – would love to help you! In fact, we may already have some things in mind just for you. If you’re working on your form (ie keeping your chest up during squats), maybe a new front squat or back squat max – because you can’t go heavier until you get that chest up!

Here are the Goal guidelines –

  1. make it specific and measurable (instead of ‘do better pull-ups’, include how many and what color band)
  2. pick something challenging, but achievable
  3. set a time frame – I would suggest 3-6 months
Tyler’s getting those double-unders down! Takes a lot of practice and sometimes welts too.

Your goals will help me set our programming so you can achieve them – and when there’s time, coaches can work with you individually too. But it helps to know what’s important to you!

Lauryn’s strong already and is putting it together for the Clean & Jerk- soon to have a monster PR.

There are a lot of theories about what works best. The article below says to only set long-term goals – totally valid for some people, but not all.

Supercompensation and Lifting Heavy

Angela deadlifts a lot!

Lifting heavy is fun! And it’s especially great when you’re still in that first year of CrossFit or any lifting regiment and you’re making awesome gains – seemingly every week! But too much is not a good thing and maxing out every time you lift will come back and bite you in the ass.  Rest is key!

Lately we’ve been following something like the Wendler method which works best over a 4-week cycle.

I program these sets with our 4 basic lifts – Deadlift, Strict Press, Back/Front Squat and Bench Press – and in general we do a ‘max’ – or the 5, 3, 1+ (Week 3 sets) – every 4th or 5th week with each lift. If you’re maxing out on the 5, 5, 5+ days, you’re cheating yourself and missing out on the supercompensation!

supercompSupercompensation is a well-studied training cycle and it’s how you get better. Each person has a slightly different timing need for their recovery, which makes mass-programming tough, but a 4-week cycle has been a common method for lifting programs (just as 3 on, 1 off is for CrossFit).  Think of it like getting a good night’s sleep . If you don’t get enough sleep, you’ll pretty quickly become an incoherent useless blob. You don’t want to be a useless blob, right?  So get your rest!


Wendler 5-3-1 Strength

liftingThe Wendler 5-3-1 Strength program has been around for a while. I’ve done it at other gyms and although it might be considered a bit old-school, I think it’s an effective program and a good fit for CrossFit in that it’s a short program (10-20 min / day). It focuses on Deadlift, Strict Press, Back Squat and Press Bench. These are core lifts that have carryover to the other lifts, namely the Olympic lifts – Squat Clean, Jerk and Snatch. Go here for more about the program:

To calculate your 1 RM from a 3-5 rep max use the following equation:

  • Weight x Reps x .0333 + Weight = Estimated 1RM
  • For example, if you can squat 100 for 5 reps, then the equation looks like this:
  • (100 x 5) = 500 x .0333 = 16.6 + 100 = 115 or so


Here is the program – all percentages are based on your “Working Max” – which is 90% of your true (or calculated) 1 Rep Max.

When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Week 3 will always be a bit heavy with that 1+ set. From this we can recalculate your 1 Rep Max to use for the next cycle of 4 weeks.




You’re working out 3-5 days a week, and starting to see some results, but you COULD be doing a better job with your nutrition. Do some research and change your eating habits – even if you feel you eat pretty well now. You have one body – treat it with respect.

Diet Choice

CrossFit says to eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. There are a TON of specific diet ideas you can consider. Below are a few ideas, but likely, over time, you will design your own diet based on how certain foods make you feel. Give it 3-4 weeks before you decide that it doesn’t work! Often it takes at least a week to get over cravings – sugar is VERY addictive, but I promise that the cravings will lessen after about a week. Then it may be another few weeks for your body to adjust to burning fats instead of those fast carbs. You might even feel bonky during workouts. If so, add some fat or just eat more for a few days.

Some great nutrition resources:

Basic Do’s & Don’ts, Meal Plans for Paleo, IIFYM, and Zone (
Paleo, Primal vs Zone Description and Tips (CrossFit Mayhem)
What Top CrossFit athletes eat on competition day (Youtube video)


This is the old school CrossFit-endorsed plan. It’s not restrictive on how much you eat, but is more restrictive about what’s ok. No dairy on this one and even some vegetables are off the menu. Here is a great website describing Paleo, what you can/can’t eat and other resources:

Whole 30 is a paleo-esc diet that’s a little more restrictive than Paleo, but can be better for those who want to try an elimination diet. An elimination diet is great if you have bloating, inflammation, headaches or other off and on symptoms. So many of these can be blamed on certain foods.

Here are some great Paleo recipes:


Not as restrictive as Paleo on the items you eat, but asks you to track the portions and especially the ratio of Protein, Carbs and Fats. Here’s a great website explaining it: Here are the key steps:

1. Calculate how many blocks you should eat daily (generally 10-14 blocks for women, 16-25 blocks for men).

2. Learn the favorable/unfavorable foods, how much equals 1 block, and some example recipes and meals. Or look up any food’s block value here.

Building Muscle

I’m still learning about this and would love to hear your opinions, but this article is in line with my current thinking:

General Supplements

CrossFit recommends Fish Oil, but here’s a great article from CrossFit Invictus (a premier gym in San Diego) that suggests a few other possibilities:

Pre- and Post-Workout Supplements

A list of some top brands:

WedMD chimes in on Protein Powders (ok in moderations, but can be harmful to kidney & liver if you’re taking too much) :