Monday, May 30, 2011


This post was meant for last Friday, but due to this and that, I am just now getting to posting it.  

Anyway, this video is all about the SWOD(StrengthWOD) that David Deleon and I did Friday morning.  It was a throw-back to the days of our "bodybuilding" routine, and it was AWESOME!  
Take a look and let me know what y'all think.  

Tuesday, May 24, 2011


This past weekend, Karen Pitts, Lisa O'Dea, and Lindsay Spruck(all silly-strong chicks) performed "Part B" of the Strictly Strength SWOD with the 2pood kettlebell!!!  For those that are not may like to know that 2pood = 70lbs!  You may also care to note that the SWOD was as follows:

3 Rounds
  • Dumbell Shoulder Press to Failure
  • 20 Heavy Russian KB Swings
  • 15 Bentover Barbell Rows @ 75/55
If that STILL is not enough to get you fired up, then I recommend you try this SWOD(StrengthWOD) for yourself! Below is the video to get y'all stoked and ready to hit this SWOD. 

Friday, May 20, 2011

SWOD In Review

Hey y'all!  Today marks the first time that I've done a video blog.  I plan on doing more often, but not completely neglecting the text variation.  Let me know what you think.

This video is all about this morning's(Friday @ 9:00am) SWOD(StrengthWOD).  Take a look, and give it a go for yourself....I want to hear your thoughts!!!

Thursday, May 19, 2011

Can Jane Fonda Make You a Better, Stronger CrossFitter?

There is a common thought that the only way to get strong is to lift more weight more often.  I wish it was that easy!  Unfortunately, many of us are weak at a foundational level, which limits how strong we can become

Whether you know this or not, the source of all human movement and potential strength is generated from our hips...that is to say, our butt(and all the small, yet vital pelvic-region muscles) are the prime movers.  Taking this idea, you can see that if our gluteal muscles(usually the glute medius) are not well developed there is a relatively low potential for increasing overall strength.

If you don't believe me, I recommend you watch some of your fellow CrossFitters and/or lifting partners perform a full-depth squat air squat.  Most individuals will show one or more of the following faults:

1. Knee(s) collapse inward.

2. Body shifts to one side or the other.(above: hips are shifted to the right)

3. Loss of foot arch
Now that you can see the results of a weak gluteal group and understand the obvious effects it has on strength and performance...How do you fix it?!  This is where Jane Fonda makes her appearance...

I'm sure most of you remember those ridiculous leg lifts she was constantly doing, right?  Well, besides "lifting your butt", it strengthens the gluteal group as a whole - creating a more organized and developed hip.  So, the answer to the question, "Can Jane Fonda make you a better, stronger CrossFitter?" is a definite "YES"!  Here's how...

Thursday, May 5, 2011

Are You Ready To Work?

Today, the 7am Strictly Strength class busted through their SWOD with force!  The energy was awesome!!!  Take a look at what the crew knocked out this morning at Red Black Gym...