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Posted by on Feb 9, 2016 in WOD | 0 comments


A. Strength

10:00 to quickly work up to a 3RM hang power snatch

B. Metcon


On a 17:00 clock:

40 burpees
30 power snatch 75/45
30 burpees
30 power snatch 135/75
20 burpees
10 power snatch 165/100
10 burpees
AMRAP power snatch 210/120

*Can be any version of the snatch

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What is Creatine?

Posted by on Feb 8, 2016 in WOD | 0 comments


No matter what kind of training we endure, we’ve all come across that moment where we hit a plateau. We know our nutrition is on point. we’ve followed our percentages or the program precisely and yet our back squat hasn’t gone up, or our mile time hasn’t gotten faster. Maybe we’re overtraining? But we’ve taken the adequate amount of rest time and yet still don’t understand. Then we start thinking about supplementation. We start asking questions about creatine. What is creatine? But if I take creatine will I get fat? I’ll get too bulky if I take it. I’ve heard taking creatine damages kidneys. While these are myths, there is no harming effect to taking creatine and causing no fluctuation metabolically so we don’t have to worry about gaining unwanted body fat.

Creatine is natural amino acids produced by our bodies and mostly found in our muscle tissue. It can also be obtained by certain foods, mostly meats and fish. What creatine does is it pulls water from your body into your muscles causing them to look bigger and feel fuller. In doing so, increases the body’s ability to produce energy faster. With more energy, we can train harder and more often helping us attain our goals faster!  

Scientifically, there hasn’t been any studies that show a negative impact of taking creatine. However the studied benefits are insane! Creatine has shown to increase muscle strength and size, improves quick burst energy, speeds up recovery, and enhances brain function. Aside from creatine building muscle, it has much more to offer. In a published study found in Neuroscience, it showed creatine to be a detrimental neuroprotectant which is an agent that increases the survival of nerve cells to their environment. Meaning it enhances the brain’s ability to survive the physical and metabolic trauma associated with many neurodegenerative disorders. Sounds gnarly, I’ll take creatine!

A friend just asked me if it’s okay for women to take creatine. It’s completely fine. However! You will gain weight. But not the bad kind of weight. It’ll happen quickly. The initial weight gain is about two to four pounds of water in the first week of taking creatine. After that, the subsequent amount of gains are from muscle due to the increased workload that your body can now handle.

There are many different types of creatine and new products hitting the shelves every year. Anywhere from creatine monohydrate, creatine phosphate, to creatine citrate. My best advice is first go to your local vitamin shop and ask about their products and see what sounds most appealing to you. Secondly, everybody is different. Therefore one product may have different results between two people. So try the product(s) and see what works best for you. You should do this with all supplements, seeing what works best for you giving you the best and ultimate results you desire!

Contributor: Chris Fuller, Boombox CrossFit Coach


A. Skill EMOM

EMOM 10:00 alternating:

E: 5 power clean + push jerk @ 60-65% of 1RM C&J
O: 8-10 CTB pull ups

B. Skill EMOM II

EMOM 20:00

Min. 1: 40 double unders
Min. 2: 15 wall balls
Min. 3: 12 hand-release push ups
Min. 4: 10 alternating front rack lunges 115/75

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Paleo Mondays by Jessilee

Posted by on Feb 7, 2016 in WOD | 0 comments


Glazed Salmon

I love Salmon, I never in my life thought I would lick my fingers over salmon, but for this. I did. And I am SO proud of it. I use to always make this recipe with brown sugar, and honestly wasn’t sure it would turn out as good. IT TURNED OUT BETTER! Thanks to my good ol’ friend balsamic vinegar, never steers me wrong.

Servings: 1

Prep Time 2 minutes

Cook Time: 15 minutes


Salmon Filet
4 Tbsp Balsamic Vinegar
1 Tbsp Lemon Pepper
2 Tsp Cumin
2 Tsp Chili powder

Preheat oven to 425

Rinse Salmon

Rub all spices into Salmon

Then slowly drizzle balsamic onto salmon and pat into filet.

Place on a baking sheet, cook uncovered until flaky, my salmon was pretty thin so it only took about 15 minutes. If you have a thicker filet, times may vary.


A. Skill EMOM

EMOM 12:00

Min. 1: 5 front squats @ 70-75% of 1RM
Min. 2: 8-10 kipping HSPU
Min. 3: 12 V-ups

B. Metcon


AMRAP 10:00

5 shoulder-to-overhead 115/75
10 deadlifts 115/75
15 box jumps or box step ups 24″/20″


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Flashback Friday

Posted by on Feb 4, 2016 in WOD | 0 comments



Where it all started!!  | @boomboxcrossfit | #garagebox


A. Barbell Cycling

EMOM 10:00

3 touch-and-go cleans @ 65-70% of 1RM C&J

*Cleans must pass through a full squat

B. Metcon


On a 7:00 clock:


thruster 100/65
CTB pull ups

Rest 3:00 then:

C. Aerobic

1 mile run or 1600m row for time


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Rest Days

Posted by on Feb 3, 2016 in WOD | 0 comments


If you’re like me, you hate resting! You always feel the urge or need to be constantly moving. And if you’re not, you’ve felt that the day has been wasted or guilty of yourself. You’ve heard plenty of times that rest days are needed! That your body will break itself down to a point that you can and will get sick. Believe it or not, it is true. The best thing you can do for yourself is listening to your body. We’ve all heard of different routines whether it’s three workout days on and one off, or one on and one off. But regardless of the regimen you need to listen to your body!

There’s a saying that goes, “It’s not how hard you train, but how well you can recover.” Nothing could be closer to the truth. Without the proper recovery you won’t experience the power, strength, endurance, body composition that you’re working towards in the gym. Without the proper recovery, you’re putting your immune system, central nervous system, and musculoskeletal system at great risk! In doing so can result in illness, poor lifts, attitude, and serious injury.

With the proper recovery, your body will experience adaptations to its’ demands which is known as the SAID principle. As your body adapts to the stresses of training, you’ll notice that you’ll begin to get stronger, gain endurance, power, and increase your work capacity over time. Without adequate rest, you will soon become frustrated as to why you’re not seeing results over the span of time.

Keep a lookout for tips and ideas of what you can do to maximize your rest days!

Contributor:  Chris Fuller, Boombox Coach


A. Skill EMOM

EMOM 12:00

Min. 1: 5 bench press @ 70-75% of 1RM
Min. 2: 10-12 alternating pistols
Min. 3: 50m farmer’s carry – heaviest posible

B. Accessory Work

3×12 barbell curl – choose weight

-Superset with-

3×20 band face pull

-Superset with-

3×12 seated neutral-grip DB/KB press

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