Monday – Shoulder Press/5 Rounds…

100 Day Burpee Challenge begins on Monday!

It’s easy (at least in the beginning). Do 1 burpee on day one, 2 burpess on day 2, etc. until you get to 100 burpees on day 100! Who’s up for it? Last time only 3 of us made it all the way. Will the number be greater this time???

My buddy Mike Filce’s son created a CrossFit gym out Legos. Absolutely awesome Charlie, I especially love the Fire-breather doing a bench press with chains!
South Tahoe CrossFit


CrossFit Class:

Lift-Shoulder Press

Take 15 minutes to work up to a heavy 5 rep shoulder press

WOD- 5 Rounds for time of:

9 deadlifts 135/95 lbs

6 hang power snatch 135/95 lbs

3 overhead squats 135/95 lbs


Intermediate Class:

Skill/Lift -Clean and Jerk

WOD- For time:

Row 750 meters

10 Burpees

10 Box jumps

Row 500 meters

20 Burpees

20 Box jumps

Row 250 meters

30 Burpees

30 Box jumps

We ended our first Share the Pain weekend of 2012, with a bang on Sunday. We did another team WOD and even got to drag tires in January!
South Tahoe CrossFit


Sunday – Open Gym/Free WOD

Saturday’s Share the Pain at 8 am set a record for the largest class ever at South Tahoe CrossFit. We had 40 people do the WOD! Thanks to all of you who invited friends to join us for our Share the Pain weekend!!
South Tahoe CrossFit

40 crazies Gettin’ ready for the WOD!

South Tahoe CrossFit

Good times!

South Tahoe CrossFit

If you look closely, Darah is letting me know twice that I’m number one!!

9:30 Open Gym/Free Class

Let’s make it a good one! See you here.

Thanks again to Dusty for another great presentation on the Paleo lifestyle. We had about 50 people listen in and a number of folks sign-up to do the Winter Lean-out. If you want to be part of the Challenge, you need to get your ‘before’ pictures done by 1/10/12 and pay $20 (this money is divided up between and male and female winners). You DON’T have to be part of the Challenge to take part in the Winter Lean-out! We encourage everyone to give try this out! Ask any of us for more details!
South Tahoe CrossFit

Dusty talking the talk. Let’s all walk the walk!



Saturday – Last Day of STP, first day of Winter Lean-out

NOTE: We have a single CrossFit class this Saturday (1/7/2012) ONLY. This is so we can start the Paleo nutrition presentation promptly at 9 am. We will take ‘before’ pictures for those who are participating in the Winter Lean-Out Challenge. More details on Saturday

Ok! So, the lean-out is beginning tomorrow. You need to get a ‘before’ picture taken by January 10th at the latest if you want to enter the Challenge (which is an optional $20 to buy-in). The Challenge will be for 8 weeks, ending on march March 3rd, 2012. At that time you’ll need to have your ‘after’ picture taken. For privacy concerns, girls will only view and judge girls, guys the same. We’ll have more details tomorrow!

STP WOD-8:00 am

In teams of 2 complete AMRAP in 15 minutes of:

500 M row

20 burpees

One partner rows while the other performs 20 burpees, then partners switch.

Nice turn-out for Share the Pain on Friday. Check who came in and how they did below!
South Tahoe CrossFit


Friday – Share the Pain, Day 2

Intermediate and CrossFit Classes

Share the Pain WOD- 15 minute AMRAP of:

Wall Ball, KB swing, push ups

Perform 3 wall balls, 3 KB Swings, 3 push ups

then 6 wall balls, 6 KB swings, 6 push ups

then 9 wall balls, 9 KB swings, 9 push ups

and so on for 15 minutes

Here are a couple of great shots from Wednesday’s first CrossFit Kids class. Pretty awesome!!
South Tahoe CrossFit Kids

Wow, look how attentive those kids are! Dylan’s got em hooked.

South Tahoe CrossFit Kids

Learning the plank

South Tahoe CrossFit Kids

Someday they’ll be doing 20″ box jumps, but they’re awesome already!

Thanks to all those who came for Share the Pain on Thursday. Check out the board below.

South Tahoe CrossFit


Thursday – First Day of Share the Pain!

Programming note: We are combining Saturday’s Early Bird Intermediate class and the regular CrossFit class so we can begin the Paleo presentation from Dusty PROMPTLY at 9 am. The class will be held at 8:00 am. NOTE the time change please!

Welcome to our first Share the Pain weekend of 2012. It’s going to be a great one!

WOD- 5 Rounds for time (3 rounds for STP) of:

400 meter run

25 squats

25 sit-ups

South Tahoe Crossfit

Ryan getting a round of pull-ups done during Wednesday’s Roy workout

South Tahoe Crossfit

A little bit of every movement from the WOD, deadlifts, box jumps and pullups!

Results from Roy below. This was one tough Hero WOD!

South Tahoe Crossfit
South Tahoe CrossFit

Shelly getting some box jumps done during Roy. Lookin’ good!