No PM classes!

BOX BRIEF

  • This Thursday is bring a friend day!! All classes are free to try! Tell some friends and get some people in here!!
  • Save the date: October 27th (Friday) is our Annual Halloween party at the Bowling Alley!
  • Since this week is fall break for our school system. We WILL NOT be having any PM classes on Friday. Come in the AM for a workout!! Saturday will be normal schedule

Just reminding everyone that there will be NO PM CLASSES today because of it being fall break! Many people will probably be on vacation or enjoying time with their families! Come in the AM if you want a workout and then enjoy the rest of the day with the families! We will have normal classes Saturday.

Some of you may want to watch some videos on these KB movements today. I know a lot of people who struggle with a few of these! Watch the video, take some notes and hopefully it will help you!

 FRIDAY 10/20/17

A. Gymnastic strength
10 EMOM:
1) 5 strict pullups
2) 5 strict hspu

B. “Kettlebell Ghost”
For time:
60 goblet squat 53/35 **70/53
50 KB SDHP
40 KB single arm push press (20/side)
30 KB snatch (15/side)

Bring a Friend day!

Dava, Christina, Tristine

BOX BRIEF

  • This Thursday is bring a friend day!! All classes are free to try! Tell some friends and get some people in here!!
  • Save the date: October 27th (Friday) is our Annual Halloween party at the Bowling Alley!
  • Since this week is fall break for our school system. We WILL NOT be having any PM classes on Friday. Come in the AM for a workout!! Saturday will be normal schedule

Hopefully we can see some happy faces like above today, and hopefully those happy faces will have friends with them!

Invite some friends to come workout with you! I know that Facebook is always and easy access to ask for people to come, but people are scared, send them a text or give them a call instead! That way it’s more personal and you can maybe get them to come in a little easier!

These day’s are made for you guys to bring people in! Word of mouth is generally how we get more costumers and you guys are the reason we have good word of mouth! So we always need your help getting people in these doors! So don’t be shy, get some people in here! Having members is how we keep this place running and we can always use more members!!

THURSDAY 10/19/17

Bring a Friend Day
Teams of 3
A. “Book Worm”
20 AMRAP:
7 KBS 70/53
7 box jump 24/20
7 burpees
150′ shuttle sprint (25′ sections)
*1 athlete completes full round

Retest!

Ez, Tressa

BOX BRIEF

  • This Thursday is bring a friend day!! All classes are free to try! Tell some friends and get some people in here!!
  • Save the date: October 27th (Friday) is our Annual Halloween party at the Bowling Alley!
  • Since this week is fall break for our school system. We WILL NOT be having any PM classes on Friday. Come in the AM for a workout!! Saturday will be normal schedule

Today we get to retest a workout from about a year ago. Now most of you probably though this workout was stupid or a waste of time. But not every test has to be leaving you on the floor dead, moving at a suicide pace for 10 minutes straight or whatever the case may be.

Today’s test has a high level of gymnastic skills to it. Now I know some people think these movements are dumb or that they will never get them, well that might be true if you keep believing that. If you can’t do these movements, that’s okay but we need to remember that just because you may not ever see a workout like this in the open, doesn’t mean that we shouldn’t be trying to improve ourselves and be able to do this stuff. The goal is to handle whatever is thrown at us. Just like, if you are a 60 year old grandma or grandpa and you can plop on your hands and start walking, I bet pretty would say you’re pretty fit. It’s a skill, just like anything else, and skills need to be practiced at low intensities. So if these movements are something you would like to achieve, start working on them. Do you have the required strength to do them? If so then the hard part is over with, you just need to spend more time DOING. If you don’t have the strength yet, keep working at it, it will take time but always spend time getting stronger as well as working on the technique.

If you are one of the people that never want to do these kind of movements and you’re think they are dumb, my guess would be you think they’re dumb because you CAN’T do them. And guess what, if you can’t do them, all the more reason to be working on them! One thing I always think of when I see handstand walking is at my Level 2 they were asking out of a list they gave us which workouts we wouldn’t do and why. People were saying this one and that one and I raised my hand and said I wouldn’t do “For time: 100m handstand walk”. I was asked why not? I said because no one in my gym can do handstand walking. The answer I got changed how I started to program. I was told “If no one can handstand walk, then why WOULDN’T YOU program this more?”

Moral of the story, work on things you’re not good at and your fitness will improve like you could never imagine.

WEDNESDAY 10/18/17

A. Bench: 2/2/2/2/2/2/2

B. “Beverly Hills Ninja”
10 AMRAP:
max muscle ups
*Every 5th rep get off and HS walk 25′
*10/27/16 retest:

10/27/16

Barbell-less

DJ Mitch

BOX BRIEF

  • This Thursday is bring a friend day!! All classes are free to try! Tell some friends and get some people in here!!
  • Save the date: October 27th (Friday) is our Annual Halloween party at the Bowling Alley!
  • Since this week is fall break for our school system. We WILL NOT be having any PM classes on Friday. Come in the AM for a workout!! Saturday will be normal schedule

How was the rowing? Hopefully you guys are starting to understand how to row properly for long distances. Just like anything else, efficiency in movement is going to pay off. Any extra wasted movement or effort in the rower, especially when rowing long durations, will end up murdering you. So if you’re one of those people that need to focus on your positions while rowing, then watch some videos and start making it a priority. You can’t just wish for it and it will happen. Work on it daily, come into the gym, hop on a rower and do an easy 200-500M row focusing on moving better and within no time you’re be improving!

Today we go quick and fast, no a barbell in sight. Move with a purpose. Try and force yourself to keep moving as fast as you can. Push the pace, you might feel like you want to cut your legs off, but fitness has a price! Keep pushing!

It’s Hilary Thomson’s birthday! If you see her wish her a happy one!

TUESDAY 10/17/17

A. “Jam and Jelly”
50/40/30/20/10:
Dubs
air squats
*13 min cut off

B. Accessory
Accumulate:
75-100 GHD sit ups
75-100 hip ext.
75-100 banded pull aparts

Deload Week!

Barbi

BOX BRIEF

  • This Thursday is bring a friend day!! All classes are free to try! Tell some friends and get some people in here!!
  • Save the date: October 27th (Friday) is our Annual Halloween party at the Bowling Alley!
  • Since this week is fall break for our school system. We WILL NOT be having any PM classes on Friday. Come in the AM for a workout!! Saturday will be normal schedule

This week will be our deload week. Like we always say, a deload does not mean that it will be easy. All it means it is should be less damaging. Meaning you shouldn’t get as sore, is should be a different stimulus at times. This is the week to take care of yourself. We usually do these deloads every 8 weeks or so, so help your body recover. Get a massage, do extra mobility, do an epsom bath, whatever you need to but continue to take care of yourself. Especially if you’re feeling beaten down. Remember that this “crossfit” thing is suppose to help you improve your life, not make life awful and make you hate it cause you’re always sore or hurt! Be smart about it.

Pretty good podcast to watch if you have some time. Stan is the man, and a really smart dude. There’s a lot of people out there who don’t know who he is, but he’s got a wealth of knowledge. Worth the watch! Hopefully you learn a couple things!

It’s Colten Hansen’s birthday! If you see him wish him a happy one!!

MONDAY 10/16/17

Teams of 2
A. “Little Italy”
For time:
3000m row
*rest 2:00
2000m row
*rest 1:00
1000m row
*30 min cut off

10/9/17
10/10/17
10/11/17
10/12/17
10/13/17

Last Hero Workout

Tara

BOX BRIEF

  • It’s a new month, that means new goals on the goal board!!!
  • Save the date: October 27th (Friday) is our Annual Halloween party at the bowling alley!

Well hopefully you guys have enjoy the hero workouts. Yes they were tough and quite awful, but it’s always good to do some hero workouts and be grateful for what we have. Especially when we can do more of the “less known” hero workouts. Did you guys enjoy it on every Friday? If so we can make it more common! Let us know, we want you guys to be enjoying whats going on at the gym! If you like the hero workouts we can continue doing them!

We will be having a deload next week, so finish this week strong! Remember deload means you won’t be sore, but it doesn’t mean that it’s always easy! Recover next week! Take the extra time and take care of your body. If you’re already in pain somewhere, it means your late to the party! Meaning you were so tight or stiff that the body finally started yelling at you! Work on everything so you’re not waiting until you’re in so much pain to try and fix it! If you know you tend to have problem with stiff knees or ankles or whatever, work on it now even though it isn’t hurting so it doesn’t start too!

FRIDAY 10/13/17

A. “The Chief”
5 rounds
3 AMRAP:
3 power cleans 135/95
6 pushups
9 air squats
*rest 1 min btwn rounds. Pick up where you left off

Annual Halloween Party

Kerry doing what he does best

BOX BRIEF

  • It’s a new month, that means new goals on the goal board!!!
  • Save the date: October 27th (Friday) is our Annual Halloween party at the bowling alley!

Just reminding everyone to mark their calendars! October 27th (Friday) will be our annual halloween party at the bowling alley! Family and friends are more then welcome! We’ll have more info to come as it gets closer but mark it down!  It will start at 6:30 pm!

Today we want these to basically be sprint intervals. Start out hot and try to hold on. A few might be able to, most won’t and that’s okay. Go unbroken from the start! Don’t game it! If you get slower that’s a good thing, means you didn’t pace it. Everyone loves to “play it safe” but sometimes you have to test your limits and see what you are capable of. Who knows you might surprise yourself! No one got less fit going out a little too fast!

THURSDAY 10/12/17

A. “Rio Grande”
4 rounds for time:
10 hang power snatch 95/65
11 t2b
12 burpees
*rest 1:00 btwn rounds
**15 min cut off

B. Accessory
3-5 sets:
:30-:45 weighted plank
50′ double KB front rack carry

 

Congrats Christina!

BOX BRIEF

  • It’s a new month, that means new goals on the goal board!!!
  • Save the date: October 27th (Friday) is our Annual Halloween party at the bowling alley!

Congrats to our very own Christina Wallentine on her baby! I’m a couple days late but there he is above! McCammon Opie Wallentine Day. Born 10/4/17, 8 lbs 4 oz, 21 inches! Mom and baby are doing good! If you have her number send her a text and let her know we miss her!!

Hopefully you guys enjoyed the heavy deadlifts! Always fun to lift heavy weights in a workout right? Right! As for today, we move fast and we move quick! Push the pace! No one got less fit going out a little too fast! If Tuesday was about pacing and maintaining a speed, today is about full throttle! Enjoy!

WEDNESDAY 10/11/17

A. Gymnastic strength
5/4/3/2/1 x 2-3 sets:
strict ring dip (wtd if need to)
pistol (reps x 2)

B. “Django”
3 rounds for time:
20 wallballs 2014
15 DB hang clean and jerk (AHAP)
*10 min cut off

Warm up

Stan

BOX BRIEF

  • It’s a new month, that means new goals on the goal board!!!

It’s funny how this article talks about how important warming up is. It’s talking from a coaching perspective and how it’s more important for the coaches to pay attention and help out the athletes. But crazy enough it talks about how it’s important for the athletes as well. But yet so many at CFU take it for granted.

I know countless times that people are late, and I get it, life happens. You have kids and jobs that run late and all that, and that is life. But being late everyday, rain or shine it doesn’t matter, you’re always late. And it’s not like 1 day you are 2 minutes then 1 day it’s 5 minutes. It’s everyday you’re 5 minutes late no matter what. Believe it or not that tells me what kind of person you will be in the gym. And also lets me and the coaches know how much you respect them/us. Being late everyday pretty much says you don’t really care about our time as coaches or getting the group ready. Which is always great to know (sarcasm).

So make it a point to get to the warm up, yes it may be dumb and you might think it is pointless, but it’s a time that we let you guys talk (so hopefully it’s quiet at the whiteboard), focus on your movement, get mobility in, prime the body for the workout, etc. If you’re a person that always complains about pains here or there, you can’t get better at this movement or have some bad mobility and you don’t show up for warm up.  I can promise I will not feel bad for you. So try your best to show up and move with a purpose in the warm up. Try and get better and move better. It’s a warm up for a reason, you don’t have to be the fastest, just try and work on getting better each day!

DON’T WASTE THE WARM UP

TUESDAY 10/10/17

A. “Smooth”
20 AMRAP:
5 pullups
7 hspu
9 box jump 24/20
*Every 2 rounds stop and do 5 deadlift @ 70% of 1 RM

Fast rowers!

Tiffany

BOX BRIEF

  • It’s a new month, that means new goals on the goal board!!!

Today we mix it up a bit and have some sprint work as our workout today. The pays the people who move the best while they row. So if you have some inefficiencies they will show up when you go faster. Work on moving better while rowing. Like we always say you can always move better, no one ever moves perfect. Watch the video’s below and find out what you can do better in. And then of course keep working on it! Doesn’t happen over night!

Hit it hard today! Push the pace and don’t be afraid. No one ever got less fit from going out too fast!

MONDAY 10/9/17

A. “Speed Boat”
10 rounds:
100 m row
*rest 1:00 between rows. Score is fastest and slowest time

B. 12 minutes find heaviest:
3 rep max push press

10/2/17
10/3/17
10/4/17
10/5/17
10/6/17