Saturday 8/30/14 “Danny”



Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

As many rounds in 20 min of:
24″ box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups

Friday 8/29/14

10304626_800855223288276_8663697374554143342_nBe educated on the foods you put in your mouth, you only have one body to live in, make sure you treat it right #realfood #foodjustice


Tabata Circle Drills



Pistol progressions



For Time:
Overhead Squat (BW)

Pull ups

Thursday 8/28/14

IMG_1686One of my favorite Summertime salads so simple and delicious: Mixed greens, chopped cashews, chunked watermelon, feta cheese, avocado oil and balsamic glaze dressing. #nutritious and #delicious


Ladder drills



Dead lifts

6×2 @80%

2×3 @90%



20 Mins EMOM (Every min on the min (alternate mins)
Even min. 10 Power Snatch (95/65)

Odd min. 10 Box Jumps (30/24)



Wednesday 8/27/14

dupont-monsantoSo sad…..yet so true


10 – Suicide Sprints up the hill



5X5 Power Cleans







10 rounds
250m Row
12 Medicine ball wall balls
- rest 30 secs after each round -



Tuesday 8/26/14



Think outside the box, no pun intended. Living in NYC there is no “open land” to plant a garden so we planted a few tomato, basil and parsley plants in a shipping crate back in May and put it on the roof. Show it some love and water it once a day and look what happens. For the last 3 weeks we have been pulling 10-15 tomatoes a day off this little home made urban garden box.


5 minute AMRAP

Double Unders



Kipping Progressions



1000m Run

30 – Pullups

20 – Front Squats (135/95)

10 – Burpees

20 – Front Squats (135/95)

30 – Pullups

1000m Run


Monday 8/25/14

556694_556035471085302_333988221_n‘Everyone should get out and grow a garden, even if it is just in a small planter with some fresh herbs it will make all difference when it comes to cooking and seasoning.


3 Rounds

200m Run

15 Jumping Jacks

10 Air Squats



5×5 Back Sqauts

2 @ 65%

2 @ 75%

1 @ 85%



5 Rounds for time

5- Back squats (from the floor) RX=Body weight

10- Pull-ups

15- Toes 2 Bar

20- Pushups

25- Sit ups

Saturday 8/16/14





5 min of double unders then

20 slow air squats



5×5 @ 67%

Front Squats



For time:

1 min of box jumps (24/20)

sprint 200m

1 min of walking lunges

sprint 200m

1 min of wall balls

sprint 200m

1 min of air squats

sprint 200m


Cash Out:

plank hold for as long as possible

Friday 8/15/14



Unfortunately it is virtually impossible to shop in the supermarkets and avoid purchasing items w/ GMO’s (80% of all items contain GMOs). I would recommend to start buying fruits and vegetables from local farmers markets and seek out some community CSA’s (community supported agriculture; google it)  for your  meat. Just a reminder we do collectively participate in a meat CSA here at Verrazano Crossfit.


Push ups through the latter with high knees



Strict press

5×5 @ 67%




kettle bell thursters (53/35)

box jumps (24/20)

Thursday 8/14/14



How a chemical company is allowed to spin off a “food production” division is completely beyond me.


5 minutes of double under

20- slow air squats



8000m Row

Wednesday 8/13/14



We need to stop allowing companies like Monsanto (the largest pesticide and GMO food producer in the world)  to control our food supply and manipulate our governments!!!


Lunges and hip openers across gym floor



Kipping ring rows and pull ups



100 ab mat sit ups buy in then:

5 rounds of:

200m row

7 KEttlebell swings (53/35)

14 kettlelbell lunges

100 air squat buy out

Tuesday 8/12/14



Don’t be fooled by the marketing and advertisements check the upc label on every fruit and vegetable before you add it to your cart.  This handy guide will let you know exactly what and how that item was grown by simply knowing what the 1st digit stands for.


Wind sprints and latter drills



Push  jerks

3×5 @ 60% of 1rm



20 min amrap

5 shoulders to overhead (95/65)

10 bar hopping burpees


Monday 8/11/14 *



It has recently come to my attention that very few people in my life, including those closest to me (family, friends and co-workers) have no idea what GMO’s are and why they are killing us slowly. So I have declared an all out assault on educating as many people as possible over the next few weeks on this very important and life threatening topic. I apologize in advance if my updates, posts or rants become to much for you. But this is a subject that hits close to home for me and should for you, as we all know someone who has lost the battle w/ cancer or some other disease that was likely caused by the long term consumption of GMO products.

I start off my first in a long serious of posts today with the following question:


A GMO (genetically modified organism) is the result of a laboratory process where genes from the DNA of one species are extracted and artificially forced into the genes of an unrelated plant or animal. The foreign genes may come from bacteria, viruses, insects, animals or even humans. Because this involves the transfer of genes, GMOs are also known as “transgenic” organisms.

This process may be called either Genetic Engineering (GE) or Genetic Modification (GM); they are one and the same.

The term “genetic modification” is used both commonly and legally to refer to the use of recombinant DNA techniques, in ways that are not possible or desirable in nature, to transfer genetic material between organisms.  This concept of genetic modification brings about alterations in genetic makeup and in the properties of the organism developed.  This technique using genetic engineering is highly mutagenic and leads to unpredictable changes in the DNA and the proteins produced by the GMO that can lead to toxic or allergic reactions.

GM proponents will argue that “genetic modification” has been used for centuries in an attempt to blur the lines and create confusion.  Traditional genetics used selective breeding, tissue cultures, hybridization and other methods that assists nature but does not circumvent natural laws.

The methods used to transfer the genes of modified DNA of a genetically modified plant are imprecise and unpredictable.  These unintended changes are possible differences in the food’s nutritional values, toxic and allergic effects, lower crop yields and unforeseen harm to the environment that cannot be recalled.

Great site for additional info:

Don’t worry I will still be posting WODS everyday as well:


800m Row



Ring dips

Box Jumps (30/24)


800m Run

Saturday 8/9/14

2014-08-04 18.28.32


Every WOD should leave you on the floor, looking up, leg in the air, breathing heavy, saying to yourself “holy $h*t, I didn’t know my body could do that.”  If that is not your “finishing” position then you are leaving some left in the tank. STOP! Go hard every minute of every workout and push yourself to see what you are truly capable of.

“Only those who will risk going too far can possibly find out how far one can go.” – T.S. Eliot


wind sprints and latter drills



Push  jerks

3×5 @ 60% of 1rm



20 min amrap

5 shoulders to overhead (95/65)

10 bar hopping burpees

Friday 8/8/14

2014-08-04 15.27.37


Warm –up

5 min of double unders



Back squats

5×10 @ 67%




30 clean and jerks @135

Thursday 8/7/14

IMG_3153Meal prep because: “Failing to plan is planning to fail.”


4 rounds

5 box step ups

10 hollow rocks



Pistol progression



1000m row then:

15 min amrap

10 pistols

15 ab-mat sit ups

20 burpees