Thursday May 1st


All Levels
A. Front Squats 4-4-4-4-4

B. 13 min Amrap
5 Power Cleans 115/75
10 Knee to elbows
15 Wall balls 20/14

A. Front Squat-Time VS Tension 5 sec descend 3 sec hold at bottom 3-3-3-3-3
B. 11.1 20 min Amrap
5 Power cleans 145/105
10 Toes to bar
15 Wall balls 20/14

Benzo’s Birthday!!

Happy Birthday to our beautiful and badass Benzo!!

Benzo’s Birthday

8 min amrap
4 Power snatches 115/75
8 Thrusters
12 OH Squats

Rest 2 minutes

8 min amrap
4 muscle ups
8 Burpees
12 Wall balls 20/14

Rest 2 min

For time:
20 Pull ups
200m run
20 T2B
200m run
200m run

CrossFit Santa Fe coach  Benzo

Welcome Home to the Competition Team

Tuesday, April 29th

I have seen some pictures and heard some whispers about how our competition team faired this weekend in Park City but I can not wait to get a full report on how everyone did and what their experience was like….


All Levels

A. Strict Press

B. 8 Rounds for time
7 Burpees
7 Pull Ups
7 Rings Dips
200m run


A. Push Press

B. 6 Rounds for time
7 Burpees
7 Pull Ups
7 Rings Dips
200m run

Hand Maintenance from CrossFit Center City

With Chris Spealler!

With Chris Spealler!

Awesome photo of the members of our Competition team in Park City this weekend with the one and only, Chris Spealler!!!!! I can’t wait to hear the stories of this epic trip and competition. Hopefully, Coach Lorenzo will blog about it this week!!!

A few of our athletes have come up to me recently to ask about how to take care of their hands on heavy pullup and toes to bar days. Years ago,I had shared a blog post from anther CrossFit gym about how to prevent ripping your hands an also how to take care of rips after they happen. I decided to repost this repost!!!!! I felt it super informative at the time and I hope that you find it informative now!

Hand Health: What to do with your CrossFit paws.

from Crossfit Center City

22 July

“So you’ve joined the ranks of us who are doing more pull-ups than we ever knew could exist in a year in a day…

and you’ve ripped your hands because, you know,  that’s what happens when you do a kajillion pull-ups (approximately).

Fret not, sweaty friends.  There is hope yet for you.

First off, let me direct you toward wiser people than myself.

  • There is an entire series written on Hand Health by a dude named Keith Wittenstein up at CrossFit Virtuosity. Here’s the first part of the series. I would strongly recommend reading the entire thing.
  • You should really look into taping your hands.  By your own tape from a Sports Store and just keep it around your gym bag, your shoe, or your lock box (as the situation will sometimes call for on a “Death By Pull-ups” day…)  Here’s a video that shows you how to do it. No joke.  It helps.  And don’t get all feisty and rip it off and throw it around the gym because you feel like you’re slipping a bit at first.  Give it some time.  I tape up for any WOD that puts me over a hundred pull-ups.  Plain and simple.  Anything less and I figure I want to build up a non-taped tolerance.
  • If you’re Oly-lifting for the first time you can also tape around your thumb when getting used to using hook grip.;) No biggie.  You’ll still adjust eventually… but you may not whine as much.

Secondly, let me give you a very concise “how to” on prevention.

  • File down your calluses with a ped-egg. Just do it. This doesn’t mean shaving your calluses down to the bone… it just means making it so that when you grip the bar your callus isn’t on side of the bar while your palm is on the other… this is what makes you rip!
  • If you choose not to tape (and you should tape for anything over 100… and definitely if you are still ripped, and REALLY if you are a beginner and ALWAYS ripping – duuuuuhhhh) then watch your hands.  Make sure your calluses aren’t building up to the point where they are going to rip.
  • Don’t keep re-gripping the bar.  Ideally your hands shouldn’t have to move around that much on the bar.  They should stay in one place.
  • Don’t use TONS of chalk.  Chalk is meant to be used to lightly dust your hands… not ice them!  Lebron, this means you!

Finally, here’s a basic how-to on what to do when you do rip.

  • You can finish the WOD if you want… but really. I’d say if you’ve got more pull-ups left than you can deadhang in one go… don’t bother. There will be OTHER days… but ripping MORE takes you out of doing pull-ups for weeks at a time… even months.  Don’t do it, ladies and gents.
  • Once you finish the WOD it will be time to show other people your rips, wince in pain, clorox your barbell or bar, etc.  Do this with great relish and you might even end up on this here blog.
  • You want to wash your wounds as soon as possible as this is a GYM… people do sweat and though we do have it cleaned frequently – y’all are filthy!  All kidding aside, there is hydrogen peroxide available.

    It will sting.  You may scream.  You will not like it.  As the saying goes, you can cry – but don’t be a baby.

  • Once your wounds are washed I would highly recommend going home and cutting away any scraps. Do not give said scraps as mementos of love to your trainers.  We do not want them (ok.. that’s a little bit of a lie.. I once hung up someone’s hand scraps on the wall for about a year next to my desk.) Common tools are washed nail clippers or small scissors.  If you use your teeth you get extra points for being NASTY.  If you’ve got blood blisters… don’t pop them.  If you want to go the truly medically recommended route (cue disclaimer: because HEY, I’m NOT A DOCTOR THIS IS ONLY WHAT I WOULD DO IF I WERE YOU!  IN FACT CONSIDER THIS NOT ADVICE AT ALL BUT MERELY A STORY…) I would not cut any blisters you have.  All that said – anything loose should be snipped so it doesn’t rip more.
  • Clean out your wounds again… and throw some antibiotic on there just this once but not all the time, the wounds need to breathe a little to heal properly.
  • If you want them to heal well, toss some salt in your hand and hold it. Don’t hate me… but really… your hands will heal MUCH faster if you do this.
  • Now, when you come to class… you had better be taped or you had better TELL us that you have ripped hands. There should be none of this pseudo-heroic usage of raw paws for “Fran” the day after “Angie”.  If you are taped in most cases you can do anything with torn hands… if you are not taped you will be doing ring rows or some such bizness or… well I’m just not even going to talk to you.
  • At work and around the house if you’re still ripping when you’re doing normal things you can buy this stuff called New Skin (available at CVS) to help things heal faster. You can also tape if during every day life if you need to.  No matter what have a period during the day where the wound is open to air.  Night-time is usually a good time for this.

Every tissue has its limits… whether it’s your quadriceps muscle when you squat a new PR, your stomach as it stretches to accommodate food, your brain as it struggles to acquire glucose or what have you.  Your hands will rip at some point because you are doing CRAZY things to them all at once.  The trick is to let them heal properly and to be sure that you are not expecting more of them than they can give.

Example: I used to rip all the time when I did pull-ups.  Then I ripped only when I did like 55.  Then 69-71 was the magic realm of ripping… now 100 usually doesn’t do anything to them.  Anything past that I’m not sure yet but I haven’t ripped badly (so bad I couldn’t do a WOD) in about a year now.

One last little word of advice: don’t expect your friends to understand the rips.  That’s ok.  They’ll understand other things like how to run for 3 miles every day or how to do calf raises with intensity perhaps.  When you shake hands with new friends… they’re going to be a little scared.  That’s ok.  Superheroes are used to that.”



All Levels

A. Hang Squat Clean

B. 3 Rounds for time
50 Squats
40 Double unders
30 Deadlifts 135/95 ADV-225/155
20 Box Jumps 24/20
10 Pull ups


A. Hang Power Clean

B. 2 Rounds for time
50 Squats
120 singles/40 double unders
20 KB Dead lifts
15 Box jumps
10 Ring rows

Saturday, April 26th

photo 4We all have our ups and downs. Days we couldn’t feel more on fire and days we feel like we just walked in the doors for the first time. I’d love to be to tell you that when I have those bad days, I give myself a pep talk, brush it off, and move on but the truth is closer to me getting unreasonably upset and drowning my sorrows in pizza (or something similar).
Recently I had one of those down days. I won’t bore you with the details, but a couple of days of subpar performances in my training got me down. It wasn’t until days later that I realized that at no point did I even think about drowning myself in gluten and sugar. 4 Whole Life Challenges later and I’m still having breakthroughs in my diet.
The next WLC starts in 1 week. “Change your habits change your life” is so much more than just a catchy saying. Trust me.

Nate Harris

Teams of 2!

20 min AMRAP
2 Ground to Overhead (95/55)

200m partner run w/ medicine ball (20/14)

4 Ground to Overhead

200m partner run w/ medicine ball

6 Ground to Overhead

200m partner run w/ medicine ball

8 Ground to Overhead

200m partner run w/ medicine ball

Friday, April 25th

Respect the Process by Mike Tromello of Precision CrossFit: VIA Breaking Muscle

As a strength and conditioning coach, I make one thing clear to my athletes: you have to respect the process. There is a progression for everything, and if true results are going to be achieved, then hard work and dedication are required. In the gymnastics of CrossFit, you must have the strict movements down first. A stable base and lots of core stability must be developed before higher-skilled movements can be performed. If this is not developed, catastrophic injuries can occur, yet I’ve witnessed athletes try movements well beyond their means anyway.

Sometimes doing a movement improperly over and over again is not intelligent because, well, you just can’t do it. Athletes sometimes just need to go back to the drawing board in order to develop that movement. This can mean additional months of strength and skill development, but people hate doing that. They want a coach to find a quicker solution. I hate to break it to you, but sometimes there are no magic coaching words or adjustments that are going to make you better. Why? Because you just can’t do it. You are not strong enough or technically proficient, at least for now. It is important to understand that although you have the potential, there is a learning curve to anything.

If you have an that athlete is truly willing to work at accomplishing his or her goals, or you are this athlete, then it is important to have a few tips:

Tip #1: Listen to Your Body

Don’t get caught up in the three-day-on-one-day-off attitude. This is the work-rest day ratio CrossFit created when the program began and people tend read too much into it. If your body is telling you to stop, then listen.

Competing in CrossFit requires you tobe strong. In my opinion, the basis of a solid program will always be strength. This is in regards to both weightlifting and gymnastics. If you work on building a stronger you in all domains, then the rest will fall into place. Once a sound strength base has been established, then it is important to work on mastering more advanced skills. But in order to get strong you can’t get caught up in lifting all the time and doing every workout in sight in pursuit of getting better. You must understand that to build strength, you must rest.

The body repairs and strengthens in the time between workouts. Continuous training can actually weaken the strongest athletes. Recovery days are the only way possible to restore muscle tissue breakdown to make you strongerIt is okay to take two days off. It is okay to only workout one day and need a rest day the next. You should never be in perpetual soreness. Listening to your body is crucial.

More to come…


20 min Amrap
5 Pull ups
10 Push ups
15 Squats

Thursday April 24th

Im a little soaked....

Im a little soaked….

All Levels

A. Power Jerk

30 O/H Squats 55/35
30 Double unders
30 Push Press
30 Double Unders
30 Power Jerks
30 Double Unders
30 Box jumps 24/20
30 Double Unders


A. Jerk From Rack
3-3-3x @ 60%, 2-2-2x @ 70% 1RM

B. 60/60
60 O/H Squats 75/55
30 Double unders
60 Push Press
30 Double Unders
60 Power Jerks
30 Double Unders
60 Box jumps 24/20
30 Double Unders

Wednesday April 23rd

For time:

WLC Finals - Spring 2013

WLC Finals – Spring 2013

25 reps each
KB swings (53#/36#)
Knees to elbows
Alt lunge steps
Flutter Kicks 2=1
Double unders
Box jumps
Wall ball (20#/14#)

Tuesday April 22nd Happy Birthday Cori!!!!!

Cori Stengel B-day wod

15 min amrap

50 Hand-to-hand swings 24/16
40 Figure 8’s
30 Goblet squat
20 KB snatch
10 Burpees

Ruminations on Easter…

I had an amazing Easter. I spent it with dear friends, laughing, listening to music and trading Easter bonnets. I felt really blessed and present to how wonderful my life is and how fortunate I am. I was reveling in the abundance of it all.

Later in the evening, we watched a movie and I received a text from a friend. He asked me to call him. He had sad news. My heart dropped and pounded in my chest. I knew someone had died. I called him on my way home. A marvelous woman, Clarissa had died of cancer. He had known her forever. He described her to me but I do not remember her. He assured me that I would know her if I saw her but that will never happen. She was our age. A mother of two. She had a spark and a presence, he said. She was always on.

He asked me what it all means, how can this happen, what do you take away from this?

I thought for a long time before I answered him and then I said that I think what there is to do is pursue your joy with abandon and to tell the people in your life that you love them and then tell them why. We spoke for a long time about how precious, delicate and unpredictable life can be. How you have to appreciate each moment and each relationship.

We spoke about my dad and the realizations I have had about him lately. How I wish I could tell him how the gym is doing. How proud he would be of me and how much I miss the validation of his pride. There is no one whose approval meant more to me than my fathers and yet I pretended my entire life that I did not need it…did not care about it. I wish that I could have let him know just how much it meant to me but I did not know until he was gone…until it was gone.

SO, the moral of my Easter parable is that each and every one of us should be actively pursuing our dreams, our goals, our joy. Everydamn day. Put yourself out there. GO FOR IT (one of my dad’s favorite sayings/sentiments)!!!! Tell your people that you love them. Live every moment to the fullest. Do it anyway!!!

I love you guys so much! Heather


All Levels

A. Back Squats with 3sec hold at bottom

B. 5 Rounds for time

9 Deadlifts 135/95
6 Hang Snatches
3 O/H Squats


A. Back Squat 3 sec descend

B. 5 Rounds for time

9 Deadlifts
6 Hang power cleans
3 Front squats

Mobility WOD