Tagged as: thruster

How Often Should I CrossFit?

Rahoi Hero Workout

The intent of your individual training frequency is to train often enough to reach your fitness goals, but not often enough to overtrain or develop overuse injuries. Training frequency is dependent upon many factors, the most important of which are goals, intensity, rest, nutrition, and existing level of fitness. The remainder of your daily/weekly schedule is also a relevant factor. Let’s examine how each one affects your training.

If you simply want to maintain an adequate level of fitness for daily life and ward off obesity then your training frequency will differ substantially from an elite athlete seeking to compete in the national CrossFit Games. Training more frequently will advance your fitness faster, to a point.


If you train more intensely then you will require more rest than if you train less intensely. If CrossFit is your workout regimen then we can probably summarize your workout intensity as either intense or very intense, assuming you are putting 100% effort into your workouts.


Quality and quantity of rest are a huge factor in training frequency. Quality rest increases your ability to train more frequently. I’m defining quality and quantity in two principal ways: your level of activity on your rest days, and hours of sleep per night. The most effective rest is lack of prolonged or intense physical activity during the day plus 8.5-9 consecutive hours of sleep per night. Yes, that’s asking a lot of the typical American schedule.


This is pretty simple. If your body is getting the nutrients it needs to perform tissue repair and fuel your workouts then you can train more often. If you eat poorly then you will inevitably train less often or with less intensity, and will require more rest when you are done. Your body also won’t get as full a benefit from the workout because you haven’t supplied it with the tools to fully adapt to the stress you provided during the workout.

Read More HERE

Rahoi Hero Workout

Rahoi Hero Workout

Saturday’s Workout


Complete as many rounds as possible in 12 mins of:

  • 12 Box Jumps, 24
  • 6 Thrusters, 95/65 lbs
  • 6 Bar-facing Burpees

See image above for Highest Scores and Average Mean produced for this workout.

…coming up Monday

Strength: Strict Press 5×3

“Time Trial”

  • 200m Row
  • 200m Run
  • 20 DU

3 sets; rest 3minutes between

Skills Clinic-Feb 2nd

We want to run a skills clinic during Open Gym for you guys next month but we want to get feedback on which skill you want to practice most. This skill clinic will be a FREE-one-hour instruction on Saturday morning (9-10am), February 2nd. If you’re interested please take the survey at the right of the screen. We want to keep the group small to ensure the most quality and improvement.


Monday’s Workout


Every Minute on the Minute for 15 min-
5 Deadlifts
4 Hang Squat Cleans
3 Thrusters
>Rx is 95/65 (scale up if thrusters are light…with caution)

Tuesday’s Workout

For Time:
50 Dips
Run 400 meters
50 Push-ups (hand release)
Run 400 meters
50 Handstand push-ups
Run 400 meters

Here’s to Lucky 13!

Here's to Lucky 13!

Start your New Years right! Without a hangover of course. Here’s to LUCKY 13!

Paleo Hangover Cures: 5 Things to Eat or Drink!

1. Eggs

One reason you’re having a hangover is because of something called acetaldehyde.  Acetaldehyde is a toxic byproduct created during the alcohol breakdown process.  Your body naturally gets of it and can keep up with getting rid of it… unless you drink way too fast/much then your body needs some help!  This is where the eggs come in.  Eggs contain something called cysteine, which breaks down acetaldehyde, and provides you energy too!

2. Asparagus

You can eat asparagus before, during, and after you drink for it’s benefits!  Scientists have found that it boosts enzymes that break down alcohol in your body.  Scientists have found that extract taken from the asparagus can help the body speed up alcohol metabolism.  It also contains minerals that help relieve headaches!

3. Coconut Water

Get some coconuts when you are having a hangover!  First drink that coconut water found inside the coconut.  That coconut water is rich in electrolytes (think of it as nature’s Gatorade) and is a great hangover remedy because your body is super dehydrated after a night of heavy drinking.  Second thing you should do with that coconut is crack that thing open and eat the coconut meat!  Coconuts are high in potassium and when you are hung over, you are most likely running low in potassium.

4. Bananas

The reasons for eating a banana is similar to the coconut.  Bananas will replenish your body’s potassium, and it is also is high in vitamin B6, which reduces hangover symptoms.  Another thing bananas do is it is a natural remedy against heartburn and nausea.

5. Fruit Juice

Really, this could be any juice, such as Tomato juice or Orange juice.   Fruit juices have fructose, which is a fruit sugar, that helps give you energy by restoring vitamins and nutrients that were depleted the night before.  It also helps your body get rid of toxins.

Here's to Lucky 13!

Here’s to Lucky 13!

Tuesday’s Workout

Strength: Deadlift 5×2


  • Double-Unders
  • Situps

Wednesday’s Workout

20 minutes of work-

  • 135/95 pound Thruster, 15 reps
  • Run 400 meters