#TBT to the boys of summer working on them beach muscles and with February coming to a conclusion it is never too early to start thinking about the spring/summer shirt off weather for everyone.

HAVE YOU SIGNED UP FOR THE OPEN? Specifically talking about on the whiteboard in the gym. Tonight, at 4:30-5:00 The CrossFit Machine will be releasing 15.1, the first Open workout that will torture us until Monday Afternoon. It is pretty good stuff, my anxiety as to what will be programmed and to what level of discomfort I will be pushing myself. Whether or not you think you are ready, think you are not that competitive or simply think you dont care, buying into the philosophy of the Open, can be be that kick in the rear you have been waiting.

IF you plan on being here in the gym over the next 5 weeks you MUST sign up on the whiteboard . do it before we just sign you up anyways. If you think you might be missing a day, dont.

We wil be completing the Open Workouts on Fridays, hence why we always program a gut checking workout on Fridays. If you cannot make this day, dont fret you simply must comply and complete the workout either on Saturday, Sunday or Monday prior to 4:00pm. Never been on a Saturday or Sunday, nows the time.

Take heed and get involved. You might surprise yourself with what you never thought capable.

Workout of the Day
3 Rounds NFT
15 Banded good Mornings
15 Hip Bridges ( feet on elevated platform, like a bench) Squeeze :02 at the top of each rep
10 OHS With Barbell or Squat Therapy with Band OVerhead

4 Rounds NFT
10 DB Step Ups (5 right/ 5 left)
5 Strict Pull Ups (weighted if possible)
:30 Hand Stand Hold
5 rounds for time
20 Double Unders (40 if you are comfortable with Double unders)
15 Hollow Rocks
10 DB Snatch (5 Right/5 Left)

Post your scores to the Whiteboard.



The CrossFit Games Open is about to begin in just 36 hours. What does that mean well, its simple we will be completing workouts that pretty much every other CF gym in the world will also be completing. The 5 week crucible is designed to find the fittest people in your regions and ultimately its the stepping stone to both Regionals and ultimately making the Games in Carson, CA. Because it is the stepping stone this is one time where every CF regardless of level completes the same workout at the same time, its pretty awesome.

Whether or not you are competitive, can complete muscle ups, or Overhead Squat. The open will happen at Balboa. Its a journey, Take a look at the second video, although we do not have any Games bound athletes this gyms approach is pretty close to ours. Its a chance to bring everyone together, to add  a little stress and more importantly to test the idea of “Constantly Varied.” Whether or not one realizes it, we spend some serious time writing programming that will benefit the largest variety of athletes in all aspects of fitness (strength, coordination, agility, stamina, endurance, flexibility, body composition) and going through the Open is a way that we can throw a wrench into our training, poke holes, and add stress to our lives.

With all that being said, our aim to motivate and congregate is to have an in house competition, dividing all members who wish to participate into three teams.
Team Chesley, Team Sprague, and Team Bennycakes. There is a sign up on the board in the gym with the only criteria being you must show up and complete the Open workouts over the next 5 weeks. Again, the criteria is as simple as showing up and signing in. Its pretty much a no-brainer. After we get everyone signed up over the next day or so we will draw names from a hat or maybe a draft system for team members. Winners receive Shirts! Who doesnt need more Shirts! Sign Ups on the board as you walk into the gym

Workout of the Day
EMOM 12 minutes
1st minute- 1:00 Row @ 80%
2nd minute- complete 10 box jumps
3rd minute- :20-:30 L-Sit on paralletes or hanging
Bench Press 3×5 (+1-2kg from last week)
4 rounds
plate push
15 KBS
max rep push ups
Rest :45
*Score is max push ups
**On the plate push and swings move as fast as possilbe

Post your scores to the Whiteboard.



Julie getting set up to pull some cleans during yesterdays “EMOM-ish” workout.Julie and her husband, Greg, have been with us not for just under 6 months during which time they have both made huge gains. Every Time I see Julie I am impressed with her positive and amiable attitude towards working out. When she first came in she could not simply squat her bodyweight with the use of support and now she is throwing weights around and is squatting her way to awesomeness. Next step pull ups.

Keep up the great work Julie.

After a week away from BackSquatting we return today to it. I know I missed watching everyone crushing weights. Try and reach back to two weeks ago and hit the same weight. You might need to drop a couple kilos or 5% to 10% but try to stay quick out of the hole

Workout of the Day
3 rounds nft
15 Lateral Banded Walks
5 Strict Pull Ups (if possible complete a strict pull up then 3-4 second eccentric )
4 Ninja Roll Up- to Vertical Jump

Back Squat 5×5
*Choose a weight and stay at it for all sets, about 82-85%
**If you can go back two weeks and see if you can hit the same weight.
5 rounds
25 Yd Overhead walking plate Lunge (#55/ #35)
10 Renegade Rows (5 r/ 5l)
10 burpees
(rest 1:00 between rounds)

Post your scores to the Whiteboard.



Tyson from “SAS’ where he managed to hit his personal best snatch some 27 times, failing the bottom for 3 of the 27 reps. Tyson went on to be the only Balboan to complete the entire workout as written including muscle ups, cleans and jerk with #225 and a time of 64 ish minutes. Normally we would have scaled him so that he could finish but given the memorial aspect of this, the suffering was acceptable.

Way to be a boss.

Workout of the Day
Every :90 for 12 rounds (18 minutes)
Complete 1 HPC + 2 Cleans
Push Press (115-95/ 85-65)
3 rounds
200m run
10 Ring Rows
30 Sit Ups

Post your scores to the Whiteboard.



Oh People trying CrossFit gyms for the first time, of course BuzzFeed should and did make a video about it. This is still one of my favorite moments to watch in people. Their first and subsequent attempts at training within our Balboa environment. It starts for many as something so new and foreign, scary, horrible, hard, you cant breathe and soon over time you still cant breathe but it seems normal.

On another note, we are always in need of new images of Balboans outside the gym so beginning with this picture of Mr.Cefalia I would like to invite a new segment and series of “Balboans Out and About” If you have pictures of you wearing or not wearing a CFB shirt while doing something awesome and testing your fitness please share via email or text. We will then do our best to make you blog famous. Get creative, heck we have so many shirts over the years that is all I seem to have in my drawers, closet. Carry On.

Happy Friday

Workout of the Day
EMOM 10 minutes
3 Hang Power Snatch + OHS

3 rounds (rest 3 minutes between rounds)
35 Wall Ball
25 Pull Ups
15 Burpee Box Jumps

Post your scores to the Whiteboard.



The Importance of Pull Up Training- Marks Daily Apple

If you’re like me, part of the appeal of Primal living is the simplicity of it all. Modern society has a funny way of making things more complicated than they need to be. In studying the intricacies of healthy eating and proper exercise, we often get lost in the details and miss the big picture. You don’t need to know about antioxidants in order to know that blueberries are good for you. Likewise, you don’t need a degree in anatomy or kinesiology in order to implement a safe and effective fitness program. Unfortunately, much of the fitness industry is designed to make you feel like being healthy is a complicated and difficult objective. Modern gyms are equipped with lots of expensive, high-tech machinery in order to give the illusion that complicated exercise contraptions are more effective than timeless bodyweight movements requiring only minimal equipment. The irony is that many of these facilities, in spite of having three different types of elliptical trainers, dozens of different selectorized strength training stations and (my favorite in terms of the dollars-to-dumbness ratio) the vibrating power plate, lack the one piece of fitness equipment that I actually deem essential: the humble pull-up bar.

Pull-ups work your entire upper body, especially the muscles of your back, as well as your abs and your biceps. Thanks to pull-ups, I haven’t felt the need for crunches or bicep curls in years and I don’t expect to ever again. In spite of this, my abs and biceps are strong and well developed. Pull-up bar training is essential for the simple reason that gravity only works in one direction. If all you do for your upper body is push-ups and other floor work, you may develop a muscular imbalance, which can lead to poor posture, shoulder pain or worse. You need to pull against resistance as well to avoid these pitfalls.

Whether or not you are strong enough to do a pull-up, a pull-up bar is still the best piece of fitness equipment you could ever own. If you aren’t ready for pull-ups yet, there are three primary exercises that you can do on an overhead bar to help you get there: flex hangs, negative pull-ups and dead hangs.

Read the rest of the article…

Workout of the Day
3 rounds not for time
2 Reverse Wall Walks + :30 nose to wall hold
20 Banded Good Mornings
20 Banded Pull Aparts

5×3 @last weeks 5rm Bench Press
5 x 10 Single Arm DB Bent Over Row
75 doulbe Unders
True Push Ups

rest 3 minutes
75 Double Unders then
Push Ups
KBS Russian
Rest 3 minutes

Post your scores to the Whiteboard.



Over the last couple months we as a coaching staff have decided to dedicate at least one day a week to working on skills, drills, skill transfer exercises and practicing the more often than not frustrating movement known as the Clean (or some variation). During this time we have spent the majority of the time working from the hang position in order to mitigate some of the errors that occur from pulling the bar from the ground to your knees. In doing so it seems that the wide whole of athletes has seen a dramatic increase in either their efficiency of movement, comfortability with said movement, all leading to an increase in weight. Congrats.

Watching all those move in the last couple weeks during our bar complexes and even during Friday’s “SAS” workout there have been vast improvements. Congratulations to you all. Saw a couple PR’s yesterday whether it was for singles or multiple reps. There are days as a coach where you see it come together and it is pretty awesome. Keep up the great work. Consistency and a willingness to practice quality reps will help you all progress so much.

Congrats also to both Tom and Jacqueline whom after two years of doing strict pull ups during workouts decided to work on the fluidity of a kip and are now busting out kipping pull ups by the tens. BOOM CLAP

On the note of betterment Check out an oldie but still quite relevant post by our friend and original CrossFit Badass, Freddy Camacho… “How to Not Suck at CrossFit”


  1. Not having goals, both short term and long term. A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!
  2. Avoiding your weaknesses. Why is it everyone and their mother shows up on the days we do some crazy workout, but when weightlifting days or running days come up, people suddenly don’t feel so well??? Weaknesses stem from a series of issues. Suck at an Olympic lift? It is probably tied into deficiencies in the strength and flexibility department. Can’t get through that whole 5k run? You need to eat better and build up your cardio/respiratory endurance. Attack your weaknesses and your strengths will improve. 
  3. Poor nutrition. Food completely controls how your body functions throughout the day. It is the gasoline for your engine. An engine needs gas to run, and it runs better with good gas than it does with crappy gas. Start simple. Make changes in the quality of what you eat then fine tune it from there. 
  4. Alcohol consumption. Alcohol is good for only one thing: getting buzzed. Unfortunately, getting buzzed causes a bunch of bad things to happen, mostly lack of control. You don’t sleep well (despite possibly even passing out). It dehydrates you. You tend to succumb to eating crap. You are damaging brain cells and your liver. But did I mention that alcohol is really good for getting buzzed??
  5. Lack of sleep. You can never get “too much” sleep. Our bodies are actually wired to go to sleep when it gets dark and wake up at the crack of dawn. Electricity has jacked up our internal clocks, so no matter who you are and how much you sleep, it is never enough. Sleep is a huge component in the body recovery system. Get more of it!!!
  6. Not taking proper rest/recovery time. Rest is different from sleep. You need to let the body rest from your training regimen. Take a rest day every few days. Your body needs time to heal, along with your brain. You will come back rip roaring ready to go both physically and mentally. Recovery simply means listening to your body. Pain is different from the discomfort of training. Pain needs to be respected. Pain takes time to heal. Turn your ego off and let your body heal up proper. The dumbest thing I ever heard anyone say was, “It hurts to train, but I have to workout.” (That was me by the way….) 
  7. Poor hydration. Water is often an overlooked ingredient in a good training regimen. Water makes up about 60% of the human body. Lean muscle tissue is about 99% water. Bone is made up of about 22% water and even your skin contains water. There is not one system in the entire body that does not depend on water. It is possible, but you will be hard pressed to drink too much water in a day. Drink up!!!
  8. Lack of consistency. It’s not easy to stick with a workout program. You can get very positive results working out only two to three days a week if you really work hard and follow a solid nutrition plan. Start small…commit yourself to two days a week and build up to three. Once you start training three or more days a week, you will make leaps and bounds in reaching your athletic potential. 
  9. Lack of a proper warm-up/cool down.  Sure, argue all you want that when the shit hits the fan in life, you don’t get the chance to warm up. Very true, but a training session is not life. You are attempting to improve your athletic ability. You can’t do jack if you get hurt. Warm up those muscles, joints and connective tissues by doing active stretching in full range of motion. Take the time to do some good static stretching when you are done working out. Flexibility will increase. Injuries will decrease. Your workout performance will improve dramatically.  
  10. Not listening to your coach. An experienced coach knows what he is talking about. For the most part, I know I can judge a person’s athletic ability watching them perform a few simple tasks just within a warm-up. Why is it when I tell someone they should scale a movement or a rep count or the load, they don’t want to listen to me? The road to better athletic performance is a path easier traveled when you listen to an experienced coach. Trust me.

Workout of the Day
3 rounds not for time
20 Lateral Banded Walks (each side)
15 Banded Trunk Twists ( Land mines)
5 Turkish Get Ups (Each Side)

Barbell Lunge (Bar on Back)
5×10 (5 each side)

7 rounds
250/200m row
20 Sit ups

Post your scores to the Whiteboard.