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Yearly archive for 2013

WOD – Tuesday – 12/31/13

Barto Snatch

Happy New Years Eve!!  Remember that we will run a full morning load but the last class will be at noon.

– 6a, 7a, 9a, 10a & 12 and the 11am Bootcamp.


A) Back Squat 10-10-10
70%, 75%, 75-80%
(Don’t post load)
B) 2 Rounds For Time:
 – 800m Run
 – 40 push press 95/65

WOD – Monday – 12/30/13

Talayna hspu
 – 5 deadlifts 245/165
 – 10 burpee over bar
 – 30 dubs / 60 singles
   REST 5
 – 6 Hang cleans  135/95
 – 10 Hand release push ups
   REST 5
C) 6 MINUTE LADDER: (2,4,6,8,etc…)
 – KB Swings – 70/53
 – Pullups

WOD – Friday – 12/27/13

Row marathon


A) 10-8-6-4-2-4-6-8-10

  • DB Snatch (40/25) – Alternating…Total reps
  • HSPU
  • Burpees


B) 1000m Row For Time

WOD – Thursday – 12/26/13

Jake doing Grace

Time to work off those Christmas cookies!!


A) 12 Minutes to find a 2 rep-max Thruster (from the ground.)


B) For Time:

Buy In: 10 Thrusters 135/95

Then 5 rounds of:

  • 5 clean & Jerks 135/95
  • 10 pull-ups
  • 15 Box-jumps 24/20

Cash Out: 10 Thrusters 135/95

WOD – Tuesday – 12/24/13

Santa with barbell

Merry Christmas Eve!! 12/24/13


  • 12 snatch (95/65)
  • 24 Abmat Sit-ups
  • 13 burpees
  • 100m sandbag carry (no significance to the date, just a good filler to the WOD)

Any bag will do on the sandbag carry. If out of bags use a bumper plate…or medball


Class times are 6,7,9,10 & noon. No afternoon/evening classes.

WOD – Monday – 122313


For Time:

  • 1 mile run
  • 10 hang cleans 185/125
  • 20 front squats 185/125
  • 30 box jumps 24/20
  • 40 KB Swings 53/35
  • 50 wallballs 20/14


Merry Christmas Eve Eve. Be sure to check out the Blog/Announcements category for the latest 411

“10 Questions” with Emily Kujala Smartt



Hi folks, my name is Carmine Sarazen. I am a photographer based in town. I am also a member at CrossFit Boynton Beach. In the past 9 months I have had the privilege of making images around the box. Rob and Aline have trusted me enough to give me the freedom to shoot just about anything I want, when I want. The community here is just about the best I’ve seen. I just wanted to take a quick moment to say hi, and let you in on another one of my pastimes, which is writing, I really only learned to write in the past 2 years, so bare with me. I was thinking about what I wanted to feature on the new and improved blog, and the first thing that came to mind was a way to get the members connected to other members. Some athletes train at the same time every week and never get a chance to cross paths and meet new people. I am inspired by many members, and Emily is no exception. The reality of this growing sport is that 99% of us workout for fun and well being. Very few are here to compete. I spent the afternoon with Emily and she has found a way to straddle the numbers. We are seeing her compete in regional competitions, improve her personal health, and lead by example. We had a few moments to chat, and here is her outlook on life, family, and CrossFit.

What is your athletic back ground like, did you play sports in high school?

Growing up I was a figure skater. Then in my teens I started speed skating (on inlines).  Speed skating helped instill self discipline and taught me to push through pain.


Are you a native Floridian?

Yes sir, I was born and  raised in South  Florida…

Tell me a little bit about your family, kids, parents, etc…

I’m married to Nate (the Great) he is super with me and amazing with our two lovely, beastly kids. Zadok-4 and Nakota-2. They are sweet and spicy all the way through! I’m so thankful for N8, Z, & K they make my life so rich in so many ways. Also big props to myparents, sisters, and brother who always help out with our babes so I can CrossFit!




What’s up with Island Living?  Before Nate and I had kids we lived down in the USVI on St. John for 3 years. It was such a great experience for us. It taught me that I can survive without all the things (material) I thought I needed to be happy. We lived in an Eddie Bauer tent for 6 months on the side of a hill, while helping our good friends build a cottage. We lived without electric,  water or a bathroom. It was awesome! We would retreat to Alaska for the summer, it was the one of the most important experiences of our lives.


How and when did you start CrossFitting?

I actually started CrossFit when I was 6 months pregnant with Nakota. I couldn’t stand going to the gym (it was so boring for me, and I was going crazy. so I decided to CrossFit. I walked right in and met Rob. He was very cordial. I posed the question, ” Will you take a 6 month old pregnant lady?” He replied “Sure.” I started right away.  Unfortunately I had to stop after I had Nakota, so I experienced a good 3 months of  modified workouts.  A year and a half passed before I could make it back to try and train unmodified. I started back January 15, 2013 and  I’m so happy and blessed CrossFit is back in my life!

What is your favorite healthy and unhealthy snack?

My favorite healthy snack is a huge bowl of salad greens, lots of crunchy veggies, a grilled piece of salmon topped with balsamic vinaigrette! My favorite junk food are  Hoffman’s chocolate covered pretzels!!

What are your favorite and least favorite WOD’s?  

My favorite WOD’s are long and challenging. I have never done a WOD that I didn’t like. I don’t think I ever will (being the CrossFit nerd I am.) Well the worst WOD would be one I quit on (which I hope I never ever do!)

You have recently started competing in regional competitions, what’s that like?

I have done 3 local scaled comps. I enjoyed all of them. I tell myself it’s just going to be another great workout day, so that helps me stay motivated.

How has your life changed since you started CrossFit?

CrossFit has totally changed my life. It has taught me that it’s perfectly fine to do something for myself and still be an outstanding mother and wife. I’m a better balanced person when I train daily. I remember telling Nate ” Babe ,I can either unleash at home or unleash at the box.” He was sold instantly.

 What do you love about CFBB and why?

I love everything about CrossFit Boynton Beach. Rob and Aline are always helpful and encouraging. All of the coaches  me push us to new heights. The atmosphere is welcoming and friendly. I learn a lot from the other athletes.

WOD – Saturday – 12/21/13

12 WODs of Christmas

12 WOD’s of Christmas:

12 WODs of Christmas

Day 1: 200m Run

Day 2: 2 Squat Clean 135/95

Day 3: 3 STO 135/95

Day 4: 4 Burpee over Bar

Day 5: 5 Hand Stand Push-ups

Day 6: 6 pull-ups

Day 7: 7 Box jumps 24/20

Day 8: 8 Toes to bar

Day 9: 9 Deadlifts 135/95

Day 10: 10 OH Plate Walking Lunges 45/25

Day 11: 11 KB swing 53/35

Day 12: 12 Alt. KB Snatch 53/35


Follow the order like the song:

  • 200m run
  • 2 squat cleans, 200m run
  • 3 STO, 2 squat cleans, 200m run
  • 4 burpee over bar, 3 STO, 2 squat cleans, 200m run
  • 5 HSPU, 4 burpee over bar, 3 STO, 2 squat clean, 200m run
  • 6 pull-ups, 5 HSPU, etc……


The class times are normal times of 9am & 10am. No 11am weightlifting class today. The Christmas Party kicks off at 1pm!!!! Bring a dish if you can…or just show up!


WOD – Friday – 12/20/13

Brittany C Burpee

Brittany C Burpee

A) EMOM 12

  • Odd Minutes – 2 Power Cleans + 2 Front Squats (75-80% of max power clean)
  • Even Minutes – 3-5 Strict pull-ups (depending on ability)

(Coaches do not post load)



  • 8 hang cleans – 95/65
  • 8 Front rack alt lunges – total steps – 95/65
  • 8 push jerks – 95/65
  • 8 pull-ups

WOD – Thursday – 12/19/13



Today is a rest from the Barbell! You’ve lifted a lot of weight over the past 3 days.

For the record, it was supposed to be track day but we threw in some burpees and KB’s to spice it up a bit.

No Cherry picking!!!!


5 Rounds For Time:

  • 400m Run
  • 10 burpees
  • 15 KB Swings (53/35)

1 Minute Rest Between Rounds (self timed). This means that each run/round should be fast.


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