Info for the Kickstart Your Fitness Challenge will be available starting tomorrow. All info will be posted tomorrow night. Wednesday is the first test of 1 rep max Back Squat. Sign up at the desk at the signup sheet and pay in person or put it into the envelope!


Fitness can be defined a number of different ways depending on where you look. The dictionary description is very general but somehow also to the point : “The condition of being physically fit and healthy”. I say general because what fit and healthy is can also have many definitions, but this leaves nothing to the imagination. What I like about it is it introduces fitness and health as hand in hand, not necessarily one in the same but similar in a sense that you almost can’t have one without the other.

I like a definition with some sort of assumption of activity for a person to be considered fit. Fitness in my opinion is above average, average being the condition of the status quo in the human population. Most people sadly don’t do anything beyond eat, work, sleep. So to be considered fit is beyond just being healthy, because healthy can be achieved through carefully monitored nutrition and sleep. We could get into definition after definition about what all this means, but bottom line to me is that fitness must be defined by physical activity. A definition I found that I like much better is “the body’s ability to perform physical activity without distress or injury”. That right there is what fitness is all about, not just being “healthy” but being able to do what life calls you to do without it causing you distress beyond a few short breaths or some beads of sweat.

To me that is what fitness is all about. It reminds me of some of the old school CrossFit sayings that found their way on T-Shirts, ones like “Stronger people are harder to kill, and generally more useful”. While that one is a bit douchey for my liking, one of my favorite sayings about CrossFit is one that is used by the founders themselves : To do the ordinary extraordinarily well. As you all know we did some major renovations and construction (major for us) to the front of the gym. It struck me as all of us hauled furniture, lumber, power tools, and refrigerators around that we never thought twice of our ability to get it all done. The same happened when Sarah and I were at her parents’ about a month ago and literally moved the entire upstairs ourselves, hauling entire rooms worth of furniture back and forth. Ok, Sarah did most of the work, but I helped…

Fitness allows us to live our lives in ways that being unfit doesn’t. Shockingly aware I know, but think about all the things you do, (excuse my pettiness for some of these examples) from wearing certain clothes, to the type of vacations you take or are able to take, the extra curricular activities you do, the people you hang out with. Not to mention the every day things like taking the stairs instead of the elevator at work, or having to do so because of mechanical problems and not worrying about it. There are people in every building in America who’s worst nightmare is to have the elevator go down at work, not because they don’t like the stairs but because they physically can’t take them without being out for the count for the rest of the day.

I know some of this might come off petty as I said or even judgmental, but that is not what this is meant to be about. Fitness is an amazing thing and the ability to have it is a privilege. I was talking to Jon North today (yes I will name drop) who happens to be one of the best weightlifters in the world and in the best shape of his life right now. He said the most incredible thing about what he does in terms of how hard he works is that it is just the way it is for him. Some people, he said, think working hard is some incredible feat done only once in a while, while we (he was referring to hard working fitness enthusiasts) just look at it as part of the day.

As we embark on the 2015 Kickstart Your Fitness Challenge remember that the gift you are given each day, the ability to perform hard work in any capacity, is a privilege that not all people have. We are all lucky to have the ability and desire to break ourselves physically and mentally so we come out healthier on the other side. Don’t ignore it. This is one thing you can take advantage of. The next 6-7 weeks you get a chance to start your year off the best way possible : fit and healthy.

Whatever that means.




Strength: Push Jerk

Escalating Ladder of Kettlebell Swings 53/35, starting at 5 and increasing by 5 reps
– Perform 1 Wall Climb after every “set”. (5,10,15, etc)

*Score would be the number of swings you finish + unfinished reps. So if you get into the round of 20 swings and get all 20 done + the wall climb, your score is 15+21. If you get 1 swing done in that next round then it would be 20+1.



Strength: Push Jerk

Escalating Ladder of Kettlebell Swings 53/35, starting at 5 and increasing by 5 reps
– Perform 1 Wall Climb after every “set”. (5,10,15, etc)Strength: Push Jerk

SkWAT Team: Weighted Ring Dip



1. Strength: Push Jerk

2. WOD: 7m AMRAP
Escalating Ladder of Kettlebell Swings 70/53, starting at 5 and increasing by 5 reps
– Perform 1 Wall Climb after every “set”. (5,10,15, etc)

3a: weighted ring dip, 4×5, rest :60
3b: overhead squat, 155/105, 4xME, rest :60

4: Snatch Work : 10 minutes max
3×3 fixed feet squat snatch

– Don’t worry about being super heavy. Feet must stay in place to work on extending knees and hips NOT jumping.

5. Strict Press (behind neck)

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Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

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