BOX BRIEF

• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
• Saturday August 25th we’re having a party at the Rees’s Pitt! More info to come but we’ll probably start at around 3 pm and go until dark! We’ll get a sheet out for potluck food when the time comes. We’ll do hamburgers and hotdogs just like last time! Invite any family and friends! Hope you guys can make it!

Friday is here! And for this cycle we’ll be doing a mixture of what we’ve done in the past! I know you guys like the hero workouts, and I know you guys liked the benchmarks! So we’ll be doing a mixture of both! Sometimes it will be a hero workout and sometimes it will be a benchmark! Either way it should be a good time!

Now for today’s workout, it’s a beautiful comparison to the classic “Cindy” benchmark. Still the same movements and far as an upper body push and pull and then a lower body push. But the only difference is the movements are a bit more complex. Still it is a great gymnastic test, especially to see who has those more “difficult” gymnastic movements.

Now the video below is just effin insane. First of all, Jacob Heppner is like the guy that does way way way too much volume. You know if game athletes are saying they couldn’t do as much volume as he does that he’s insane. But what makes it insane is how easy he does this. He basically does a good “Cindy” score for “Mary”. So let be the first to say sorry for posting this as it won’t be as easy as he makes it look! It’s quite crazy really. I can promise you will be amazed 20 minutes later after this workout as to how he did this. But still, even if he’s insane it’s awesome to see fit people do amazing things! Here’s to Friday! Enjoy!

FRIDAY 8/17/18

A. “Mary”
20 AMRAP:
5 Handstand Pushups
10 Alternating Pistols
15 Pullups
*8/23/16 Retest:

8/23/16

BOX BRIEF

• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
• Bring A Friend Day is this Thursday! All classes are free to try! Invite someone new and come have some fun!
• Saturday August 25th we’re having a party at the Rees’s Pitt! More info to come but we’ll probably start at around 3 pm and go until dark! We’ll get a sheet out for potluck food when the time comes. We’ll do hamburgers and hotdogs just like last time! Invite any family and friends! Hope you guys can make it!

Today is Bring a Friend day! All classes are free to try! Like we always say, we love seeing new people, and you guys are the reason for it! So don’t let us down now! Try and invite some and have them come hang out and meet this amazing group we have!

THURSDAY 8/16/18

Bring a Friend Day
Teams of 3
A. “Peanut Gallery”
20 AMRAP:
12/9 Calorie Bike
6 Burpee Box Jump 24/20
50m Empty Sled Push (Low Handle)
*Partners complete full round then switch

Colten

BOX BRIEF

• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
• Bring A Friend Day is this Thursday! All classes are free to try! Invite someone new and come have some fun!
• Saturday August 25th we’re having a party at the Rees’s Pitt! More info to come but we’ll probably start at around 3 pm and go until dark! We’ll get a sheet out for potluck food when the time comes. We’ll do hamburgers and hotdogs just like last time! Invite any family and friends! Hope you guys can make it!

I know the last 2 days were a bit rough, and the body probably isn’t feeling amazing! But that has never stopped us before! And the body is amazing, still blown away by the things people can do. So who knows, even if you feel like garbage you might still be able to PR today! I know from personal experience, I’ve tried for PR’s feeling amazing in warm ups and not came even close. And other times I’ve had an all nighter playing slow pitch, failing lifts in warm ups and then some how PR. The body is crazy and it will do what it wants!

The thing to remember is as much as you’d like it, sometimes weight’s feel 20x heavier than they should and sometimes they feel as light as can be. When it feels super heavy, don’t let it bother you! Just find whatever is heavy for the day. You will still get what you were meant to out of the session. Regardless if it’s close to a PR or not, if it’s heavy and is hard, you will get stronger. On the other side of the spectrum

, if the weight is flying up, then if the pan is hot keep cooking! Get that PR and then maybe then some! But don’t let PR’s dictate your success. Especially when it comes to heavy lifts. Some days it’s there, some days it’s not, and that’s okay! Just lift heavy and have some fun!

And watch the video, maybe learn something new? Think about how you perform the lift and what cues you tell yourself to help? Might come in handy 😉

WEDNESDAY 8/15/18

HEAVY DAY!
A. Clean and Jerk
1-1-1-1-1-1-1-1-1-1
*Rest as needed btwn sets. Build to a heavy for the day

B. Accessory
Accumulate:
50 GHD Sit up
50 Weighted Abmat Situp (DB Across Chest)

Dava

BOX BRIEF

• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
• Bring A Friend Day is this Thursday! All classes are free to try! Invite someone new and come have some fun!
• Saturday August 25th we’re having a party at the Rees’s Pitt! More info to come but we’ll probably start at around 3 pm and go until dark! We’ll get a sheet out for potluck food when the time comes. We’ll do hamburgers and hotdogs just like last time! Invite any family and friends! Hope you guys can make it!

Sorry for the late post! Had some sink problems so been occupied with that tonight! But I hope everyone has had a great Monday!

For today we get some intervals in. Running is on the menu today, and the goal should be to run faster than your partner so you get more rest 🙂 Quite a few meters will stack up today. Which is just prepping you guys. Prepping you for what? Well you should’ve guess that a 5k is coming :). Yes, the most common workout on crossfit.com is the 5k run. And we will be retesting it from last year in the next couple of weeks. And it’s just a straight up test of fitness. If you cannot run throughout the entire 5k, then we probably have to work on some of our fitness a bit! That should be a goal for everyone! So we’re just prepping you guys with a “running” day to get some good distance in, and getting you prepped for it! Hope you enjoy!

TUESDAY 8/14/18

A. “Team Tosh Sprints”
3 rounds for time:
200m Run
400m Run
600m Run
*Partner 1 will run 200m, then Partner 2 will run 200m and so on.

Ez

BOX BRIEF

• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
• Bring A Friend Day is this Thursday! All classes are free to try! Invite someone new and come have some fun!
• Saturday August 25th we’re having a party at the Rees’s Pitt! More info to come but we’ll probably start at around 3 pm and go until dark! We’ll get a sheet out for potluck food when the time comes. We’ll do hamburgers and hotdogs just like last time! Invite any family and friends! Hope you guys can make it!

So for those of you that were able to make it to all of test week, or even just a couple days of test week. How did it go? Did you get PR’s? If so you should be writing them on the PR board! Were you bummed about some of the results? Or was it just a “meh” feeling about the results?

Some things to think about going forward. The test week is to see where we are at, and to see how much we improve down the road. Now, if you didn’t like some of the results that you had, then I encourage you guys to make it a point to get better at those movements! Use whatever you didn’t like as a goal and put it on the goal board, then ACTUALLY work on the goals you write down!

This may be hard for some of you to hear, but we can’t focus on everything every single week. What I mean by that is this, if lets say for example I was frustrated with my max pullup score. Then I would need to spend extra time working on pullups. Because I can tell you right now that I’m not going to program 3 days of pullups each week. That’s just not whats going to happen. And if you need more attention on pullups, then you need to spend more time on them! And that might be more than once a week. Especially if you might miss a day or two during the week that we might have had pullups.

Along the lines with the pullups, the same would go for anything else. If I wanted to get stronger at squatting or get better at OHS. We aren’t going to do back squats or OHS 3 times a week. So you might have to put in the extra time to get better at these things.

Now if you don’t know how to go about it, ask a coach, or text me or Tausha and we’ll help you guys out however we can! We can come up with a plan and get after it. But you have to keep in mind that the results depend on you guys. I can write up a plan to get you more pullups, but if you only do pullups once a week, it won’t matter what is on the plan. You have to be committed to the process and be patient in the results!

So if you were frustrated with some results on test week, write them down. ACTUALLY write them down. What did you struggle with? How can you improve? How much time are you willing to put forth to the movement? How long are you willing to work on the movement? Can you notice a difference in 1 month or will it take longer? And then put it on the goal board and get to work! Hopefully this helps you guys start thinking about what you can do!

MONDAY 8/13/18

A. Gymnastic Strength
Accumulate:
20-30 Strict Pullup (C2b if need to)
20-30 Strict Handstand Pushups (deficit if need to)

B. “Other Side”
For time:
30-20-10 Deadlift 225/155
35-25-15 Calorie Row
*Women will do 25-18-12 Calorie Row
**12 Min Cap

BOX BRIEF

• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!

Last day of testing is today! The light is at the end of the tunnel! Hopefully you guys have enjoyed it a bit. I mean no body likes testing days, but they are necessary at times! We’ve done gymnastic tests before and some workouts we have as retests and such. But it’s nice to have time trial’s like these to see where we are at as well. Knowing your fastest 400m run and 500m row can come in handy when you have to think about pacing for a workout with 5 rounds of running 400m or rowing 500m. Also know how many max pullups, hspu, etc you have can help you decide what kind of reps are actually doable unbroken. Can you do 21/15/9 of pullups unbroken paired with thrusters? Well if you have 40 pullups, you probably can, if you only have 20, probably not. But these things are good to know and will help you as time goes on!

The last day has the dreaded OHS. Now something i’ve noticed is we need to work on this movement more. Yes it’s hard, and a lot of people hate it. But I use to hate handstand pushups a lot. I did them non stop and now I love them. You just have to put in the work. The more you do it, the easier it will get and then pretty soon you’ll start to enjoy it. Now if I could only feel that way about thrusters….

FRIDAY 8/10/18

A. “Test #4”
40 Minutes to complete tests. Go in any order. Rest as needed between efforts:
Max Rep Unbroken HSPU (no resting on head)
200m Sled Sprint 90/50
Max Chin Over Bar Hold
Max Unbroken OHS 95/65

BOX BRIEF

• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!

Today will be a much needed “recovery” day. No testing today. Yes you’ll still get a workout in, but it shouldn’t leaving you feeling dead. It should give you a nice good sweat, and get the juices flowing to help you feel good!

While you are recovering, might as well watch the video below! We’ve posted about this guy when he got interviewed by the podcast of CrossFit HQ. But the story is still amazing to hear and some inspiration. He made a goal for himself, and then he sacrificed and put effort into that goal. Whether the goal is losing weight, getting a pullup, running a marathon, whatever. The same is done, no matter what it is. You just put forth effort, and some sacrifice. Yes it will be hard, but you just have to make sure it’s really what you want to achieve, and then it will be worth it.

THURSDYA 8/9/18

A. “Jump On It”
12 AMRAP:
6 Burpees
50m Farmer Carry 70/53 (Each Hand)
30 Dubs
50m Farmer Carry

B. Accessory
3-4 sets:
20-30 Banded Pull Aparts
10 KB High Pull/Side
15-20 GHD Sit up

BOX BRIEF

• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!

Another day another test! How are they going for you guys so far? I hope you are resting as much as you need to be to recover and perform another test! These should all be pretty short bouts for the most part. Which means 1 test every 10 minutes will give you more than enough time to accomplish all 4 in 40 minutes. But remember, intensity is the name of the game. If you’re just going through the motions, you won’t get anywhere. You can only coast 1 way, and it isn’t uphill.

The video is short, but it might help maybe give you an idea of how to attack the run, or maybe it will just help you think of the best way to approach for YOU. Remember everyone is different, 1 size doesn’t fit all. Know yourself and what you’re capable of, and then attack!

WEDNESDAY 8/8/18

A. “Test #3”
40 Minutes to complete tests. Go in any order. Rest as needed between efforts:
Max Rep Unbroken Pullups
400m Run
Max L-sit Hold
15 Squat Clean 185/120

BOX BRIEF

• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!

The games have come and gone. Same winners as last year, and sadly it wasn’t nearly as exciting in my option. Both male and female one by a pretty good margin. At least the tie for 3rd place on the men’s side kept it a bit interesting!

Hopefully you guys are starting to recover from the fair workouts. I know most of you are a bit beat up still, but maybe the video below can help bring some motivation??

TUESDAY 8/7/18

A. “Test #2”
40 Minutes to complete tests. Go in any order. Rest as needed between efforts:
Max Rep Unbroken Ring Dips
500m Row
Max Handstand Hold
25 Power Snatch 115/75

Ez, Alyson, Justine

BOX BRIEF

• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!

Thank you to all of you who stayed and helped out, who came and supported, and who came and did some workouts! The CrossFit Community is truly amazing and it’s so awesome to see how many people are willing to help out! So thank you to everyone that did so! You guys are the best! We were able to raise some good money for the foundation! I hope everyone had a good time, and I guess we’ll see if we can get convinced to do it again next year ;). But just wanted to thank everyone once again. You guys are truly amazing and it’s always awesome to see people come together for a great cause so thank you!!

Below is last months PR’s. Great job to all of you that got one or more! Your hard work is paying off! Make sure you’re keeping track of these PR’s, if you’re not progressing then we need to take a look at some things, so this helps us know if we are or what we need to switch up so make sure you’re putting notes in your phone or something to help you guys remember!

You guys might be a little beat up from Friday/Saturday and I’m right there with ya. But this week will be a test week. Now I know what you’re thinking, this means horrible workouts over and over again. Well that won’t be true this week. This week we are more so doing a testing day every day of the week. It won’t be what you would normally see from us. You’ll see some gymnastic tests (holds and reps), a barbell test and a cyclical test (cardio/capacity). Rest as you need between these tests but the goal is to put up your best score possible. This will be happening from Mon, Tues, Wed, Fri so try to get in here and see where you stack up! This will be helpful down the road when we retest this stuff so it’ll be nice to see where you are and how we can improve!

MONDAY 8/6/18

A. “Test #1”
40 Minutes to complete test. Go in any order. Rest as needed between efforts:
Max Rep Unbroken T2b
40/30 Calorie Bike
Max Ring Support Hold
50 Shoulder to OH 135/95