Due to a special event at the space today, there will be no Open Grill This evening,
return next week, weather permitting.

The Strongest Hearts in the Business.

Main Course:

Skills & Strength:

Max Wall Handstand Holds
Max Free-standing Handstand Holds
Max Laps of 20ft Handstand walks

Record style and time/laps to comments


  • “10x10x10”
    • 400m Run
      • 10 Rounds
      • 10 overhead walking lunges with Slamball, 20/15
      • 10 slamballs, caught on the first bounce in a full squat
    • 400m Run
    • Record time to comments


It’s Friday! EAT!

Food for Thought:

“My optimism wears heavy boots and is loud.”- Henry Rollins

  1. 120518

    Friday WOD is done.

    Looking forward to a weekend of active rest with the kids.

  2. 120518

    I’m so bummed I’m missing this workout! I’m not sure my hotel gym is big enough for handstand walks 🙂

  3. 120518

    Handstand holds: 29 seconds

    WOD: 12:01, round count may or may not have been correct (over not under), allergies have been killing me the last 3 days

    Dessert: no, not today

  4. 120518

    handstand (with wall): 35 second. First time inverting….definitely felt harder mentally than physically!

    WOD: 16:38. Nice way to close the week/open the weekend. Feeling this week in my hips/quads/hammies. lots of foam rolling for me over the weekend.

  5. 120518

    Skills: Worked on my handstands

    WOD: 12:53, agree with John I wasn’t 100% on my round count so I may have done extra 🙂

    Hope everyone has a great weekend.

  6. 120518

    “What you get by achieving your goals is not as important as what you become by achieving your goals.” ~Henry David Thoreau

    HS walks: 20ft, 17ft, 40ft, 35ft, 17ft
    HS Hold: 1:57 (wall facing)

    WOD: 15:31

    Dessert: Staring at nice bootys 🙂

  7. 120518

    Handstand: 33 secs

    WOD: 19:58 – that was just hard…

    Have a great weekend

  8. 120518

    This article discusses “paleo-friendly” snacks. Makes you rethink “paleo-fying” things: http://robbwolf.com/2012/03/02/but-the-label-says-paleo/

  9. 120518

    Handstand hold: :42
    WoD: 22:19
    Dessert with Ryan (see above)

  10. 120518

    Yeesh need to work on my handstands. 54 second hold .. Mainly let it go due to discomfort (rather than failure). Gotta get used to the upside down blood rush

    WOD: 14:05

  11. 120518

    Well… decided that crushing my quads two days before my first triathlon of the season was less than desirable. But the half scale version I ran today tells me that a year of Crossfit Rubicon under Chef has helped me beyond all words.

    No wobbly legs after bike, ankles and hips all nicely supported and flexible when they should be and most importantly – tremendous metabolic conditioning. Heart rate dropped from 165 to 60 in about 5 minutes (well it felt like it) Took a shower had some coffee and was a happy camper.

    Thank you Chef

    but… I still really want to try the Handstand hold tonight. Maybe at the beer thirty office party on my roof garden ?

  12. 120518

    HH: 2:05
    WOD: 20:11

  13. 120518

    Handstand agaianist the wall 3:04

    WOD 17:22

    Sven pushed me through today

  14. 120519

    What a beautiful friday evening — made for a great workout.

    HH: 1:22

    WOD: 20:xx (I forget).

    that was rough, but glad to get through it.

  15. 120519

    knowledge: If you’re not sure how you should be seasoning foods — check out Robb’s write up of some basic spices:


  16. 120519

    Pork Tenderloin Kinda Night….I grilled one last night but decided I could do better. Here’s whats next.
    Stuffed pork tenderloin recipe
    Serves 4


    1 2lbs pork tenderloin;
    1 egg;
    ½ medium onion, chopped;
    6 sun-dried tomatoes, chopped;
    2 large artichoke hearts, chopped;
    ½ tsp fresh sage, finely chopped;
    1/8 tsp fresh thyme, finely chopped;
    1/8 tsp nutmeg;
    2 cloves garlic, minced;
    A few tbsp paleo cooking fat like lard, coconut oil or clarified butter;
    Sea salt and freshly ground black pepper to taste;

    In a medium skillet over a medium-high heat, saute the onion, sun-dried tomatoes, artichoke hearts, sage, thyme, nutmeg and garlic in a few tablespoons of paleo cooking fat. You can also add the olive oil that the sun-dried tomatoes come in if your are using jarred sun-dried tomatoes. This oil, provided it’s only olive oil and not another vegetable seed oil, is healthy and full of delicious spices and flavor. Saute everything for about 3 to 4 minutes, just until the onions become slightly translucent and the tomatoes and artichokes begin to become tender. Remove the skillet from the heat and set aside for later use.
    Place the pork tenderloin in a 9×13 baking dish, rub some cooking fat all over and sprinkle with salt and pepper to taste. In order to stuff the loin, create a seam in the meat by cutting it down the center lengthwise, essentially, you want to be able to unfold the meat. Set the meat aside until the stuffing has been prepared.
    Preheat your oven to 450F.
    Turn your attention back to the stuffing. Once the ingredients from the skillet have completely cooled, whisk in an egg. The egg is essential to the stuffing, as this is what replaces the usual “breadcrumbs” and works to hold everything together. However, to make this work best, the sun-dried tomato/artichoke mixture must be cool, otherwise it will cook the egg before it is even stuffed in the meat and the egg will no longer act as a glue, since it cannot be cooked twice.
    Take the stuffing and begin spreading it across the seam of the meat. Avoid filling the meat too much, as you will not be able to fold the pork closed. Use some toothpicks to ensure the tenderloin does not pop open while cooking.
    Cook, uncovered, at 450 F for 30 minutes. Once the first 30 minutes have passed, reduce the heat to 300 F and cook for another 20 minutes. When the time is up, turn off the oven, but allow the meat to remain in it for at least 15 minutes. This cooking method is perfect for keeping the meat from overcooking and becoming dry. Bon apetit!

  17. 120519

    HS Holds: 3:03
    WOD: 21:06 (10 pairs of lunges)

  18. 120520

    HS holds 23 secs (First Time with two HS P/up’s on three pads)

    WOD: 27:58 Last 400m was a killer!!!

  19. 120520

    HS hold- 1:01
    WOD- 22:59 (10 pairs of lunges)

  20. 120520

    Paleo Cocktail Sauce…..Mmmmmm

    Paleo Cocktail Sauce
    Oh Shrimp, how you delight me! But when I read the label of the cocktail sauce, which is mandatory for shrimp snacking, the second ingredient is *always* high fructose corn syrup. Argh! I’ve been foiled by sneaky ingredients!

    To the Bat Cave! (aka kitchen)

    Some things you’ll need

    Tomato Sauce — 16 oz
    Mustard (Dijon and/or Wasabi) — 2 Tbsp
    Wasabi or Horseradish — to taste
    Garlic — 1 Tsbp
    Tobasco — to taste
    Salt and Pepper (optional)

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