2/14/14 WOD

So, the weather is still not cooperating.  Tomorrow morning is still up in the air, but I will post here by 5:00 AM if we are going to be open in the morning or not.

But, eventually we will be in the box tomorrow, and when we do get there, we’ll all do the “how much do you bench” of Crossfit, the one girl everybody loves…




  • Thrusters (95/65)
  • Pull-ups


We’ll also be finding out how much you actually do Bench Press. ..

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We’re staying closed the rest of the day.

Keep an eye on Hempfield School District as well. If they have a 2hr. delay or are closed tomorrow, then we will not open until at least 9, perhaps later depending on the conditions.


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We will definitely not have any WODs until at least 5:15, but perhaps none at all depending on how this all plays out. If one of the coaches or myself are able to make it in, we’ll post an open gym, but don’t count on it. 

But… here’s your next awesomekindness challenge: Help a neighbor shovel out.  Tag the pic on the FB page and/or make it your profile pic once  you’ve done it…


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2/12/14 WOD


Today we’re going to test the work we’ve done in the last 2 months and set the bar for what we’ll be doing for strength work over the rest of the winter…

WOD: Crossfit Total. Find your 1RM of

  • Back Squat
  • Shoulder Press
  • Deadlift


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2/11/14 WOD


Try to get somebody a cup of coffee today! The next challenge will be on Wednesday night….

Barbells: Strict Press, 5-5-3-2- (3×3) Each set should get heavier than the last, up to the 3×3. These are your working sets, are heavier than the set of two, but are all the same weight.

WOD: “Annie” 50-40-30-20-10 of

  • Double Unders
  • Sit Ups

If you’ve done Annie recently in less than 5:30, substitute 25-20-15-10-5 toes-to-bar for sit ups.

Then we’ll have a little Post WOD Cash out…

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Buy a stranger their cup of coffee…

Cupid Wall 3

It’s February, and while it is cold, dark and snowy, it is also the month of Valentine’s Day, the one day of the year  specifically dedicated to getting nekid and horizontal with another human being for an extended period of time making other’s feel happy and loved.  We work so hard here in the box making ourselves better at moving, at lifting, at running (sometimes…), at squatting and deadlifting and pressing. We’ve shattered so many preconceived notions of what fitness really is, what we’re capable of and what that means for us that it is literally mind-blowing!  I have never been so proud to be associated with such a fine group of individuals as I am to be with all of you!

That being said, my question is, “What are we doing outside of the Box to make ourselves and our community better?”  I don’t mean to imply that you specifically aren’t a good person, or we’re all a bunch of uncharitable low-lifes who don’t do anything for others, not in the least! What I mean is,  “What are we as a community doing to make the communities we live, work and WOD in better than when we found them?”

To answer this question, in the spirit of Valentine’s Day,  every couple of days for the rest of the month, along with the daily WOD I’ll be asking you to do some random (and some not-so-random) acts of kindness.  Here’s the catch… do it ANONYMOUSLY! This isn’t a publicity stunt or a ploy to make people stand up and notice how nice we are, it is just an exercise in making other people feel loved and be happy for the sake of making them feel loved and be happy and expecting noting in return.  This is going to be a challenge for all of us, especially me because at the end of the day….

…I like it when people notice that I did something awesome, and I like it when people tell me that they noticed that some of you did something awesome. I guess I am a bit selfish in that way. I’d also guess I’m not alone. But to get the most from these tasks, we’ll want to remain anonymous. For example, your first challenge is an easy one. Like the title of this post says, buy a stranger their coffee.  You don’t need to be seen, you don’t need to tell them that you’re doing it.  We’re not looking for acknowledgement, after all.

On the other hand, I want to know–and I want you to see–how much loveandhappy we’re putting into Lancaster County this week. Imagine 150 people buying 150 cups of coffee for 150 strangers! It might just make the sun shine a little brighter when it isn’t snowing on Wednesday. It will sure make US feel good to be part of such a big movement. So let’s identify ourselves without sharing specifics…

The pic at the top of the post is on the CF Lancaster Facebook Page. Tag yourself in it, or make it your profile picture once you successfully complete the task. When your friends ask what it’s about, tell them. Maybe we’ll start a loveandhappyrevolution…


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2/9/14 WOD



***Let’s make sure the level of our training  is higher than anything occasion we will encounter!***

Barbell: 9 Minute EMOM,

  • 1 Clean
  • 3 Front Squats

You may squat clean the first one. Use 75% of your Front Squat Weight

WOD:  15-12-9

  • Power Snatch (115/75)
  • Box Jump (24/20)
  • Burpee

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2/7/14 WOD

***the video is slightly NSFW***

Barbells: Bench Press! It’s Friday folks, get swol for the weekend…

12-10-8-6-12, then go right to a single max rep set of push-ups. If you were able to get all the bench presses in last week, increase the weight. If not, stay where you were until you can get all the reps done. Remember, rest exactly 1 minute between sets.

***While the Brofessor’s video is an obvious spoof, this video is not. It is also entirely NOT SAFE FOR anybody. I mean really, really dumb.***


  • 10-1 Kettlebell Snatches (24/16)
  • 1-10 Pull ups.

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2/6/14 WOD




***We will have a regular schedule tomorrow, even though Hempfield has a 2 hr. delay***

Barbell: Clean & Jerk, 5-4-3-3-3-3. Go for a heavy triple. Not necessarily touch-and-go, take the time to get reset properly and go again, but don’t walk away from the bar…

WOD, For time:

  • 1 Rope Climb
  • 20 Box Jumps, 24/20 in
  • 4 Cleans, (use the weight you finished your C&J with today)
  • 2 Rope Climbs
  • 20 Box Jumps, 24/20 in
  • 3 Cleans
  • 3 Rope Climbs
  • 20 Box Jumps, 24/20 in
  • 2 Cleans
  • 4 Rope Climbs
  • 20 Box Jumps, 24/20 in
  • 1 Clean

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I want to start Crossfit, but…

So, it’s February, how are those New Year’s Resolutions coming along?

If you’re like most people, you probably made a fitness related resolution, and that’s a great thing. Seriously, hat’s off to you for realizing that you need to be fit. The truth is that everybody needs to be fit, that your body is designed to be fit, and when you are fit, every other aspect of your life is better. At the same time, when you’re not fit, everything else starts to suffer. Yes, everything else.

Usually at this point, things go one of two ways. First, you went to the gym like 4 times, and then it snowed, you got sore, the Super Bowl was on, or it was cold or busy or any number of other reasons to not make it to the gym came up.  Either way, your freshly laminated membership card is sitting in the box at the front desk of the gym that every single lafitnessplanetfitnessgoldsgym manager loves. That’s the box full of people who signed up, paid their dues and never came back.  Their whole business model is based on taking an amount of money from you that is not quite enough for you to be bothered with jumping through the hoops necessary to cancel it, but not so much that it makes you feel compelled to actually come in and actually use the stuff.

The second way most fitness based new year’s resolutions go is that you have the will power to get to the gym, and you do. But you’re doing 1) the same thing you did in high school, 2) the thing you read about in the muscle magazine you bought before Christmas or 3) whatever somebody else at the gym is doing.  It’s usually about now that you’re starting to realize that whatever it is you’re doing isn’t really working anymore.  It isn’t for lack of trying, or for lack of discipline or motivation. It’s because what most people do at most gyms in the world simply will not work for very long, no matter how disciplined you are.

At the very least, most people want to be better, look better, feel better, have more energy, and get through their day without feeling sick or overwhelmed. Not only that, most people know that by getting in better shape those things will take care of themselves. The problem isn’t in the knowing what, it is in the knowing how.


The good news is that Crossfit Lancaster is the answer to both what to do, and how to do it.  All of our athletes (you are an athlete if you’re here, regardless of how “athletic” you may feel) are here to get better. All the Coaches are here to help you be better.  You can define better any way that you want to, and becoming a part of this community will make you that.

But that is just the start! Beyond that, if you want to be better at a specific sport or activity, at Olympic Weightlifting, or at Crossfit as a sport, then we have the Coaching, programming and equipment to get  you there.

So the question really is, now that your resolutions have either run out of steam is, “What are you waiting for?”

There is absolutely nothing to be afraid of, and nothing to be nervous about.  You will not be the first person who walks though our door for the first time a bit terrified and maybe even a bit embarrassed at their current condition.  Don’t let that stop you from coming!  You don’t have to be “in shape” to start crossfit, you start in the shape you are in right now and build from there, just like every other member of our community did.  More importantly, those people who have come before you, all the coaches, and those you walk though the door with, will be there every step of the way. You’re going to be just fine.

So, make the decision now to be a part of the best thing that could ever happen to you!

Click HERE to take the next step!

First timers are welcome to come to any Monday or Wednesday 7:30 PM and Saturday 8:00AM beginner’s Class.  The Beginner’s membership is $129.00, and while that may be more than what theotherbigchaingym is charging you, the difference is that you’ll actually be here, being coached by trained professionals every time, in a supportive community full of people who want to see  you here, who know your name and will help you become what you are…

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