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#4542 Mobil App or new social layer

Posted by Jcourt on 26 February 2015 - 02:28 AM

So this is a rather large idea(s) and i know Jared always has a lot going on and new things working at the same time and testing now some crazy new coffee for us that will help us do back flips (or at least believe we can)


I think it could be great to have a mobil app. I'm not sure exactly how large this community is but I'm sure it has gotten fairly large and is still growing. The app could of course be used to read the blogs and the WODS but i think it should be focused on the community. Commenting on blogs, on this community portion and such. A long with connecting with Eo3 as a whole, it could also be used for local sub communities.


Say Jared comes out with another awesome challenge or crazy 5K, but I don't want to do it alone. The app could help connect with other Eo3'ers to do together. Or maybe somebody wants a training partner to do get ready for a spartan race or something. This helps the growing community to connect and grow stronger together. This could also spur larger social gatherings for like once a month sat WODS, etc. 


This app could also be used for help locally. I am a Crossfit coach so most of the WODs and such I understand but i also see a lot of questions and confusion. Jared does great with explaining and having videos but sometimes people need in person help, where somebody like myself can offer help in person if need be, once again growing the community.


Another aspect the app could have is a table or section for the OMOB system. the person could enter their 1RM, say which cycle they are doing (rest time reduction, etc) and the app will tell them what they will do at the weight. This will also include the conditioning in that part. By buying OMOB that grants you a code to that section or for the better version.


Im about to graduate with my bachelors in Mass communication with a concentration in Public Relations and Advertising, and am interning at a Marketing firm so thinking from that perspective i see trends in the market and opportunities that Eo3 can definitely benefit from. Ive turned this site on to several people but still found myself at times wanting to connect more or do these WODs with somebody.


I might have more break throughs but this is good enough for now. let me know what you think.

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#18226 WOD Questions

Posted by BeachBuckeye on 01 November 2016 - 10:39 PM

I can see this Friday I have Fight Gone Bad coming up, and I need some advice on modifications for the WOD.


“Fight Gone Bad!”

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)


1) I don't have a wall ball or a 10ft target area in my garage so I'm wondering if it's a 1:1 substitute for thrusters with a #20 slam ball?


2) I don't have a rower, so I'm wondering what I can do as a substitute and have a score?


Thanks for the help!

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#543 The Spartan Tough AROOO! log

Posted by Spartan Tough on 13 September 2013 - 03:22 AM

Today (September 12/13)

Ladder circuit from hell....

         35 lb KB used

1A)  Narrow Stance Goblet Squats (8,7,6,5...1 rep)

1B)  10 KB swings

1C)  Bodyweight Sumo Squats  (8,7,6,5...1 rep)

1D)  10 KB swings

Do exercise A, then B...D, then repeat until down to 1 rep on A and C...the 160 KB swings are brutal!!


total time was 15mins 09 seconds...about 4:30 faster than last time I did this workout in July.




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#14669 The perfect 10 minute steak!

Posted by tpalmiter on 24 May 2016 - 11:52 PM

Trim excess fat off 8oz NY strip and season with salt and pepper.

Allow to rest at room temperature while sauteing onions, peppers and mushrooms.

Fry trimmed fat in separate pan for the cookie monster(our dog).

Add spinach on top of veggies to lightly soften.





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#3422 Stu's Log

Posted by Stu on 23 December 2014 - 12:54 PM

Ground Zero Week 1 Day 1 : Followed the plan . Did not account for the space needed for lunges . Night time run in the dark cold rain was out . No worries , the kinks will get ironed out . Broad jumps smoked my bags . Felt great , feel great .


Day 2 : Followed the plan : Transitions and timing will improve . Still ,I'm sore from head to toe after only day 2 and I cant wait to get back to the shanty . Hang cleans were awkward , cant wait to do them again  . Tuck jumps , oh the tuck jumps . 

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#18812 Fueled by Fire

Posted by jay8anks on 05 December 2016 - 03:14 AM

Morning workout (minutes/estimated cals):


Rowing, stationary, moderate effort     8     125    
Bicycling, 10-12 mph, light (cycling, biking, bike riding)    58     328    
Kettelbell HIIT Tabata Workout  22     200    


Afternoon workout:
Master's Hammer (D4-01) Hammer Build Up 33     220   


total estimated cals: 873





Kettelbell HIIT Tabata

2000 meter row in a tad over 8 minutes.

10 mile bike ride (audiobook = Cancer Is Not a Disease!)


First time I have ever done the Hammer Build Up and I really liked it.

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#1501 Love it

Posted by Sara on 17 January 2014 - 05:46 PM

Hey everyone!

I'm on day 16 and really enjoying and loving. Just wanted to say thanks for the program and say it is helping me a lot in my Crossfit WODs.


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#7131 60 min row

Posted by Jumper on 19 August 2015 - 08:34 AM

Hey team, if you're after a decent enduro challenge, give the hour row a crank.
Did it I few weeks ago, and got some nice blisters!
Total of 15016m.
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#24676 GGA found the forum!

Posted by MCR on 23 June 2017 - 11:11 AM

Hey all, 


Sorry I kind of jumped on another thread when I should have set my own. Seeing as other people are so sharing I'll try be the same. 

I'm from the UK, just turned 37 and workout in my garage gym following the GGA programme. The gym started off small but it's kinda getting crammed in there as I've slowly turned it into what is my perfect workout palace. By that I mean it just has the equipment that I really want though being in the UK I'm limited to one of those pokey little garages that aren't big enough for a car. I pick up my next batch of kit tonight, it's like a little addiction is buying kit!

While on that subject, Anyone else with a garage gym kick them selves that they bought "cheap" in the first place and wish they knew that they'd really dig it and wish they'd just saved up a little longer in the first place? I'll give you a few examples.... I bought a barbell and cast iron weights second hand. Very sensible of me I know but but the bar bell is a hunk of junk with Hex bolts in the end and I'll have to replace it but before I do I need to upgrade my cage. The reason? My cage is perfectly fine and rated to a weight way beyond any that I will get to but it doesn't have everything I want and one of those things is protection for the bar bell on the catchers! Put a lining on you say? but sadly it'll still ruin the knurl on the bar when I rack it as there is no way to avoid this with that style of catcher.  so the upshot is that I'm not spending the £300 on a decent bar until I change the cage. Now the cage... I've been giving this a lot of thought with a view to getting one made up with the spec of things that I want. I've got it in for a price at the moment and if that price is right I will push the button. I don't think it'll be in the affordable range for now but i have my fingers crossed anyway and will always buy it later if not right away. I want the cage to be something that will last a lifetime, impossible to destroy and have all the features i want it to have and maybe even pass the thing on in years to come. 


So yeah.. I did a lot of sport from being young, you name it I probably tried it and carried this on through uni and a few years beyond. Had a kid, got very fat and lazy (I was just making excuses really) and one day I was walking down the stairs and my belly wobbled up and down and I thought that it has to change so set my self the goal of seeing my 6 pack again before i turned 36! I started the very next day, signed up to learn MMA, and hit my 6 pack goal using this, a combination of cycling then onto running when I thought my body could take it as I got fitter and then onto body weight exercises (300 burpees in a session anyone? ) but guess what? i wasn't strong, I was fit, but I was weak. So dropped that stuff (not the MMA, love that stuff) and set on creating my garage obsession, sorry I mean gym and started lifting iron. 

I was pretty sensible in that I followed a structured programme with overload, progression etc (including being a GGA for a while last year) but not anything in the strength range, all hypertrophy stuff pretty much and stopped the cardio kind of things leaving me looking strong but not actually being strong and obviously not that fit in the general life kind of way. 

Anyways I've now managed to get myself into the performance goal headspace rather than aesthetics goals and knew exactly the person to help me get there (love Jerreds programming and content) so back with GGA which is great. That said I do want to get stronger, as shown by the test in the programme, and catch up in that arena once accelerate is over as the fitness side seems to come to me easier. 

Sorry, bit of a disjointed ramble ! 

I look forward to reading about your journeys


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#24263 If you had to pick one ab/core exercise...

Posted by Virtus on 06 June 2017 - 02:33 PM

I'm looking for some sort of core accessory exercise to add to my "finisher" for lifting days.


Right now I'm using pull-ups, ring dips, push-ups, and KB swings.


Looking to add one more; I'm not really sold on crunches being worth the effort. Maybe an ab roller or K2E/T2B?


If you had to pick just one what would it be?

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#19591 DD 1RepMax

Posted by danduerksen on 12 January 2017 - 06:01 PM

Complete Eo3 Fit Week (2 weeks). Time to put it out there and see where we go from here.


Lifts (calculations @ 220# bodyweight)

  • Deadlift:  360# (1.64x )**
  • Back squat:  285# (1.3x )
  • Front squat:  215# (0.98x )
  • Press:  145# (0.66x )
  • Clean/power clean:  180# (0.82x )
  • Snatch/power snatch:  125# (0.57x )
  • Jerk:  175# (0.8x )
  • Bench:  215# (0.98x )***

Max pull-ups (3)

Max dips (16)



  • 500m 1:50
  • 2000m 7:36

** Deadlift test 1rm 365# November 2016 (prior to back sprain).

*** Bench isn't included in the fit week testing. Tested November 2016.


Did not test Eo3 5k, 1.5 mile or 400m due to less favourable conditions. Will test come spring.


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#8 Movement Videos

Posted by Jerred on 22 August 2013 - 02:02 PM

Links below will take you to YouTube for a quick video demonstration: 


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#7652 Pop's Grindhouse Chronicles

Posted by Pops on 02 October 2015 - 06:22 PM


If you're gonna do it, you might as well jump in with two feet. So here goes...


10.5 mile race in the morning, then back to OMOB on Monday for week 3.


I've chosen to focus on the "big four" (bench, squat, deadlift & OH press) for now. I'd like to eventually incorporate at least one or two explosive type lifts into my OMOB later down the road.


Maxes were 270 on bench, 285 squat, 145 OH press & 315 dead.


i'll try to keep this page current & relevant. Looking forward to feedback.


Everyone have a great weekend!

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#2624 Adding endurance

Posted by Bama on 31 May 2014 - 10:13 PM

I am looking into adding some endurance on top of my crossfit workouts. I need an intermediate program. Suggestions welcome! Thanks!
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#18506 Fighting Frustration

Posted by danduerksen on 15 November 2016 - 09:10 PM

Getting pretty frustrated with myself and my inability to get out of bed early enough to get a good workout in. I get between 5 and 6:30 for me time. That's my time to get to the gym, go for a run, whatever I want to do. More than enough time. If I can get out of bed. Some days I am up and amped. Most days I'm struggling and then it's 6.. and then 6:30 (and time to walk the dog).. and then 7 and time to get up with the family to get ready for the day. It's frustrating. I have goals and it's frustrating that I let them slip because I'm too lazy to get out of bed.


Goal 1: Achieve EO3 Established benchmarks. Having benchmarks gives me something to measure myself against. I briefly looked into the Fitranx system before settling on EO3, and what really appealed to me was the ranking system. I'm a martial artist as well and the belt system has traditionally been the best way to identify who has achieved a certain level of expertise. Strict benchmarking is the next best thing.


Goal 2: Finish a half marathon top 3 in my category. I finished fourth this year with a time that would have put me in the top 3 if I was a year older. Obtainable if I take my training seriously.


Goal 3: Complete the Spartan Trifecta. I love mud/obstacle runs. This is a big picture goal. I also plan on running a Tough Mudder and perhaps another race if it fits the schedule. #teamtigerblood


All 3 goals are easily obtainable if I stay on course. The plan is to start the Blaze program (again) next Wednesday. I think having a strict program to follow will help keep me focused on the next day. Then I will complete the 2 week benchmark test, and follow up with the Foundations program. Once through this cycle I will evaluate how much time before the half marathon and how much time I will want to train for it. Easy. Hopefully this log will help me stay accountable.


Plan for the next 3 days is to get in 3 good, light workouts. Coming off a back strain so I want to take it easy for another couple days.

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#3960 VidaMD PR's

Posted by VidaMD on 01 February 2015 - 10:55 PM

DL 425#  Been working on that for awhile!!!

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#25132 Choosing Mobility Exercises

Posted by Hillside Honey Badger on 14 July 2017 - 03:00 PM

I currently don’t do much mobility work apart from a little bit of foam rolling, so I’m looking to incorporate more mobility work into my routine, ideally in 10 – 20 minute slots that I could fit in before work, or in the evening.

I’ve been doing a bit of reading on this, and have been checking out Kelly Starrets youtube site etc, but there is so much info out there that I’m struggling to make sense of what would be most beneficial to start with. I’ve looked at a few full body routines ones on youtube that seem okay, but I thought I would tap into the fountain of knowledge in this forum for advice :-)

Does anyone have any good exercises / advice / youtube links etc for general mobility that would give me the most bang for my buck in 10 – 20 minutes? I am originally thinking full body, but if a lower / upper split or any other combination would be better then I’m all for it.

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#3424 VidaMD

Posted by VidaMD on 23 December 2014 - 03:21 PM

Inspired by others....


12222014 (in lbs)



64/80/95/105/120/140 (6/3/3) I cluster my last working set, 30s rest bewteen each max effort



Close Grip Bench 3X10


Chin up 10/15/20


Cleans (full squat clean) 6X5

75/95/115/125/140/160 - ( I pull from all 3 positions during my first 3 warm up sets)



6:00 AMRAP

5 Thrusters @ 90#

10 Pull ups

10 burpees


3r+13 = 88 reps

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#24788 Virtus PRs

Posted by Virtus on 28 June 2017 - 05:23 PM

About time I needed to start this thread!


Hit a new OH Press PR today of 170#. Not that impressive compared to my other PRs but I've never really trained OHP consistently so that is to be expected...


Previous max was 165; also came close to hitting 175 but failed to lock it out. I'll hit at least 175 after the next cycle of OMOB.



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#21201 Benchmark Selection

Posted by Ben on 07 March 2017 - 12:12 PM

Ok, so I've picked a list of the benchmarks I think I should rotate between to measure and track improvement of conditioning. What do you guys think about the list? Anything I should take out or add?









Karen (Excluded until I get a wall ball)

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