Da Boys

BOX BRIEF
CrossFit Unknown’s Christmas Party will be Monday 12/17 @ 5 pm! Mark it on your calendars!
It’s a new month, we need new goals on the goal board!

Some people may not get CrossFit and why we do what we do. You talk to a lot of people and they just think you do random stuff without any rhyme or reason. There is definitely not the case, at least not at this gym. We have a reason for the things that we do and why we do them, as far as time domain, movements, loading, etc. The video below explains it pretty well on why we want so much variance in our fitness. And remember, variance doesn’t mean random!

WEDNESDAY 12/12/18

A. Hang Power Clean
2-2-2-2-2-2

B. “Captain Crunch”
3 rounds for time:
15 Hang Power Clean 135/95
15 Burpees
*10 Min Cap

Chelsie

BOX BRIEF
CrossFit Unknown’s Christmas Party will be Monday 12/17 @ 5 pm! Mark it on your calendars!
It’s a new month, we need new goals on the goal board!

Congrats Chelsie Wiscombe on being CFU member of the month!

If you could have any super power, what would it be?

The ability to fly!

 If you were to open a restaurant, what feel would you go for?

Whimsical/Romantic

How long have you been at CFU? What pushed you to come for the first time?

18 months—Basically my whole family was coming, so it was easy to want to join

Who is your hero, and why?

My dad—he is always there for me and is a good example

 If you could go on “America’s Got Talent”, what would you showcase?

Probably something highlighting my obnoxious double-jointed joints

What did you want to be when you were 10 years old?

A school teacher and a dance teacher

If you could only do one CrossFit movement for the rest of your life, what would it be?

Squats

If you had to pick a TV show to be your life, what show would it be?

The Goldbergs.. Always something ridiculous and hilarious going on

Favorite show on Netflix and why?

To All The Boys I’ve Loved Before- It was a book before a movie, and I loved reading the series. Its lighthearted and silly.

If you were given a million dollars today, how would you spend it?

I would like to say I would be responsible with it, but lets be honest… I would buy a home and update my wardrobe! Put the rest in savings!

 If you could make a rule for a day and everyone had to follow it, what would it be?

Probably the same thing any mom would say. Everyone has to clean up their own mess!

Thank you Chelsie for always showing up and putting in the hard work! The work is paying off!

TUESDAY 12/11/18

A. Accessory
4-5 sets:
:30-:45 Sandbag Hold
15-20 Hip Extensions

B. “Fruit Loops”
50-35-20:
Wallball 20/14
Abmat Situp
*15 Min Cap

Reyes

BOX BRIEF
CrossFit Unknown’s Christmas Party will be Monday 12/17 @ 5 pm! Mark it on your calendars!
It’s a new month, we need new goals on the goal board!

Thank you for all of the kind words whether it was Facebook, Insta or texting us! We really appreciate the love! Mommy and baby are good!

Today we get to hit up a yearly benchmark from now on, Reyes birthday workout! If you haven’t guess by now the date when he was born will be the numbers we’ll be working with today. It should be a grippy bugger and should be some good fun!

I don’t know why I picked these movements, but it is a classic push and pull combo which we love in CrossFit. And just think, I almost did thrusters and pullups so it could’ve been worse :). Either way have some fun with it! And the video below should help a bit since you’ll be doing so many reps!

Today is LaNae Bice’s birthday! If you see her wish her a happy one!

MONDAY 12/10/18

A. “King Reyes”
6 rounds for time:
12 HSPU
18 Power Snatch 75/55
*25 Min Cap

U.S. Army Major Thomas E. Kennedy

BOX BRIEF
CrossFit Unknown’s Christmas Party will be Monday 12/17 @ 5 pm! Mark it on your calendars!
It’s a new month, we need new goals on the goal board!

Friday is here, the weekend is upon us, before we get there we need to finish it out strong. No better way than with a hero workout. This one we have done before, been about a year. Harder than it looks for sure, but that’s how it always goes.

I know for most, we tend to push it pretty hard for these hero workouts. Remembering what the real meaning of them are, but it’s always nice to get hyped up a bit. The video is a throwback, or flashback Friday??

Before Glassman went haywire and destroyed everything about the games, they loved to do videos on them. This is just talking about the competitive side of CrossFit and why they did what they did. Hopefully it will help get you ready for Friday!

It’s Justin Rees birthday! If you see him wish him a happy one!

FRIDAY 12/7/18

A. Gymnastic Strength
10 EMOM:
Strict HSPU
*Pick a number you can hit every round

B. “TK”
20 AMRAP:
8 Strict Pullups
8 Box Jump 36/30
12 Kettlebell Swings 70/53
*U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
**Retest from 12/15/17:

12/15/17

Flexin’ on them

BOX BRIEF
CrossFit Unknown’s Christmas Party will be Monday 12/17 @ 5 pm! Mark it on your calendars!
Bring a Friend day is this Thursday! All classes are free to try!!
It’s a new month, we need new goals on the goal board!

Go outside of CrossFit, to a globo gym setting and you’ll have people who are obsessed with the bench press. They want to know how much you bench. While this isn’t a bad thing, we don’t focus solely on it for CrossFit. Not saying it is a bad lift by any means, we just like to improve in all areas and not just the bench press.

Since today is Bring a Friend day, we thought we’d throw in a little something for those that have been hitting up the globo gym. It will hopefully make them feel right at home. The rowing might be a different story, but at least we helped them out!

If you know someone who would love to come try out a class, bring them along! Remember these are free to everyone, have them come see how awesome this gym is. Hope to see some new faces!

Tiff

BOX BRIEF
CrossFit Unknown’s Christmas Party will be Monday 12/17 @ 5 pm! Mark it on your calendars!
Bring a Friend day is this Thursday! All classes are free to try!!
It’s a new month, we need new goals on the goal board!

You might hear coaches preach about this from time to time. Maybe you’ve heard it more than just a couple times, if that is the case then that’s a good thing. It’s something we stress about, it’s the CrossFit’s approach, they want Mechanics, Consistency and then Intensity.

Now for most people, when they think of intensity they think of speed. Which is true. The faster you move, the more intensity you have because you create a bigger power output. But another approach to intensity is through load. Now this load can be done in a workout setting, meaning instead of doing 115# you do 135# and get it done in the same amount of time as someone who did 115#. It means the person who did 135# had more intensity and more power because they did more weight, faster.

Another way to add load is during out strength portions. Instead of back squatting 300# for 3, lets say I hit 315# for 3. I got more intensity, because I had a heavier load, and over time that will mean I will increase in strength.

Now the problem that tends to come along with this approach, is that people bypass the mechanics and consistency or “technique” of the lifts. They just want to lift heavy weight, regardless of form. If you can’t see the problem in this, the video below explains it in a deeper setting. But just think of how many bad habits you are creating, injuries you can get, and stalling on your numbers. All things you don’t want to see. So why we encourage lifting heavy and getting stronger, we also encourage moving better, especially on a movement like today!

Think of it like typing on a keyboard, or shooting a gun or driver. Things we can all relate to. You don’t want to shoot or type so slow that is takes an hour to complete a sentence, or an hour to hit the target 5 times. Likewise, you don’t want to type so fast you can’t even string together words, or shoot so fast you don’t even hit the target. We want that in between point. Where the speed and the technique is there. We want it all!

Yesterday was Coach Tara Hammer’s birthday and I forgot to post about it! So if you see her wish her a happy belated birthday!

WEDNESDAY 12/5/18

A. OHS
3-3-3-3-3-3

B. “So Gone”
3-6-9-12-15
OHS 95/65 **115/75
T2b
*10 Min Cap

Sam, Comer, Joe, Colten

BOX BRIEF
CrossFit Unknown’s Christmas Party will be Monday 12/17 @ 5 pm! Mark it on your calendars!
Bring a Friend day is this Thursday! All classes are free to try!!
It’s a new month, we need new goals on the goal board!

How did Monday go for you? Hopefully some of you out there were able to hit some PR’s! If you did, make sure you record those bad boys! That’s how we know if we’re improving! Speaking of that, here’s last months PR board! Great job to all of you that got on this bad boy. And to those of you that got some PR’s but didn’t write them down, what are you doing? Get on it! Record anything that is a PR, it doesn’t just have to be lifting heavier. More pullups, faster row, improving on a retest workout, etc. All of these means an increase in out fitness, which is what we want isn’t it?

November 2018 PR Board

If you’re bored on a Tuesday here’s a quick and short interview on the legend Pat Vellner. There is a little bit of cussing, but whats new eh? Got some good stuff in there though so it’s worth a listen. Maybe this will hype you up for today’s workout? No body likes intervals, especially sprint intervals, but they have their place. And they produce amazing results, and that’s why we love them!

TUESDAY 12/4/18

A. Accessory
3-4 sets:
100′ Dual Farmer Carry
20-25 Banded Good Morning

B. “No Way”
5 rounds
2:00 Clock:
8 Burpee Over DB
16 Alternating DB Snatch 50/35
Max Calorie Bike
*Rest 2:00 between rounds

BOX BRIEF
CrossFit Unknown’s Christmas Party will be Monday 12/17 @ 5 pm! Mark it on your calendars!
Bring a Friend day is this Thursday! All classes are free to try!!
It’s a new month, we need new goals on the goal board!

Hopefully you all had a wonderful weekend. Hopefully you guys had some time to relax and maybe just be lazy around the house? Or maybe party with friends and family and go Christmas shopping?? Either way we are back to work this Monday, and we are starting this week off strong!

Today we get to see where our numbers are at, it’s been awhile since we’ve hit a heavy clean so hopefully you guys have an idea on what you’ve hit in the past. We talk about this all the time but the video below has some great views on what we actually mean.

If you watch the video, you can see how he pulls the bar all the way up into his pockets. You can also see how he is hitting full extension or “triple extension” meaning the ankles, knees, hips are fully extended as well as he’s shrugging his shoulders. After he hit’s this full extension part (around the 1:00 mark), you’ll notice how the bar kind of is “floating up”. Now at this point, you’ll see the knees start to bend, which means after he has hit this full extensions, he’s done all he can do trying to get the bar up, now his main focus is to GET UNDERNEATH THE BAR. So if you watch closely, as soon as he hits that full extension he starts to pull himself underneath the barbell. This is what we want to accomplish when we do squat cleans. Now I understand this guy has won some olympic medals so he makes it look pretty easy. But we just want you guys to understand the complex of what we want to see. How we want you to jump up hard with the arms straight, and after you’ve jumped and shrugged as hard as you can, then you pull yourself under as fast as you can.

You want some PR’s? Be aggressive. Pull the bar off the ground like you’re ripping a head off a lion. People who lift heavy weights don’t do it nicely. You have to be aggressive, and you’ll get the weight up, promise!

MONDAY 12/3/18

A. Squat Clean
1-1-1-1-1-1

B. “Thugz Mansion”
For time:
25 Pullup, 5 Squat Clean
20 Pullup, 4 Squat Clean
15 Pullup, 3 Squat Clean
10 Pullup, 2 Squat Clean
5 Pullup, 1 Squat Clean
*Use 80% of heavy single
**15 Min Cap

Carlos Ledesma

BOX BRIEF
CrossFit Unknown’s Christmas Party will be Monday 12/17 @ 5 pm! Mark it on your calendars!

Today you see a couple movements we don’t do a lot here. Now mostly that is my fault. At time I go in spurts where I don’t do some movements. But we will make sure to fix that!

The handstand pushups isn’t clear on deficit, you get to pick your own option. Understand something though. We want a difficult option. You have to think this is a 20 minute workout, and you’re only doing 3 movements. We want a hard option on the handstand pushup. Challenge yourself here. If you can only do 1-2 reps in a row, PERFECT! I’d say we picked a good option. It should be hard and it should slow you down. So those of you that can do RX handstand pushups shouldn’t have a problem adding a deficit.

Now, originally, the workout called for toes through rings. Since we only have 3 rings people can hang from we decided to throw that out and add in another movement that we tend to not do much, which is the knees to elbows. Now understand something. Just like with a chest to bar pullup where you chest actually touches the bar. For a knees to elbow to count, your knees must actually touch your elbows. Not your triceps or your armpits or chest, but your actually elbow where it is pointy 😉 mind blowing I know! But if you plan on going RX we want to see that happen!

The last movement in this workout is the medicine ball clean. Now this is probably foreign to a lot of you. The reason it sometimes gets overlooked is because people tend to cheat the range of motion so it’s not as difficult. For example people do hit full extension before getting underneath the clean, or they don’t stand up all the way before returning the ball to the ground, or they pull early and curl the ball up, etc. Understand this is a movement that is used to slowly introduce the barbell clean. So we want to see the same things here as we would for a barbell. Don’t over-complicate it! Focus on moving well and you will do just fine! The video below should help you out!

FRIDAY 11/30/18

A. “Ledesma”
20 AMRAP:
5 Parallete HSPU
10 Knees to Elbows
15 Medball Cleans 20/14
*Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

BOX BRIEF
CrossFit Unknown’s Christmas Party will be Monday 12/17 @ 5 pm! Mark it on your calendars!

Today is a pretty complex workout. Not only do we have a complex gymnastic movement, but we also added in a complex weightlifting movement as well. This will for sure test your ability to perform complex movements at a high heart rate!

Now we spend oodles of time on the squat snatch. Most of you know now if you like or hate this movement, chances are bad mobility make you dread this movement. But we’ve spend good time on it that most of you should know what we’d like to see! So even if you have to lighten the load, fight for perfect reps, even if we are tired!

Now the bar muscle ups we spend time on, but not nearly as much. Some of you are close, some of you might have some more work to do, but either way the video below can help. This is basically pretty close to the same explanation they use in the Gymnastics Course for CrossFit. There is a bunch of good tips and nuggets in here. But notice how they focus on the basics first and foremost. People tend to forget that when it comes to gymnastics.

Yeah it makes sense on a barbell to do it right with 45# before adding weight. But people don’t think that way with gymnastics. So keep in mind, a bad kip will lead to a bad muscle up. Do that repeatedly and you create bad habits. Fix the basics and you with thrive!

THURSDAY 11/29/18

A. “Struggle Bus”
For time:
20 Bar Muscle Up
40/30 Calorie Bike (60/45 AD)
20 Hang Squat Snatch 135/95
*15 Min Cap