Colten

BOX BRIEF

• Reminder barbell club is Monday 4 pm. Cost is 20$!
• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
• We will be doing a CrossFit Event Fundraiser for the Morgan County Fair this year. More info to come soon! Keep an eye out for it!
• Bring A Friend Day is this Thursday! Invite someone to come have some fun, don’t be lame!

I’m not sure if I’ve shared this video or not with you guys. If I have, i’m sorry. If I haven’t, then good it’ll be new to you! Either way it’s a great story, and worth a double listen if I have posted it before. So cool to see how crossfit can change lives, big picture. We do hear stories about how it makes people healthier, happier, better with their kids, pregnancy’s, sports, etc. But this story pretty much saved a life! And that’s what crossfit is all about. More and more people are starting to realize that this crazy crossfit stuff can help everyday people. You don’t have to be a games athlete, and that isn’t the goal is to make games athletes. It’s to help everyday people change their lives for the better!

Also wanted to say Happy Father’s Day to all you dads out there! Sometimes you guys may get the short end of the stick and not much glory, but we are thankful for you guys! Heck even I am grateful for the great Kerry Porter! Made me the man I am today! So make sure you thank your dad for shaping you into the person you are today!

MONDAY 6/18/18

A. “Roger That”
10 AMRAP:
5 DB hang C&J/side (AHAP)
10 Box jump 30/24
15 Abmat sit up *RX+ GHD Sit up

B. Gymnastic Strength
5 sets:
3 Weighted Pullups
10 Alt. Pistols
25′ Sled Push (heavy)

Tristine

BOX BRIEF

• Reminder barbell club is Saturday 7 am. Cost is 20$!
• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
• We will be doing a CrossFit Event Fundraiser for the Morgan County Fair this year. More info to come soon! Keep an eye out for it!

Another week has come and gone! It’s finally Friday! Time to hit up a freaking fun fitness frenzy “Filthy Fifty” Friday finish! Sorry got a little out of hand there! But you guys know the drill. Instead of Hero’s we’re hitting up some benchmarks!

Haven’t done this one in just over a year, if you’ve been around that long maybe you’ve hit it a time or too! Anyway the video below can help you get an idea of what we’d like to see!

I’ll just tell you now, the ENTIRE workout is the wallballs and burpees, you’ve been warned!

FRIDAY 6/15/18

1. “Filthy 50”
For time:
50 Box jump 24/20
50 Jumping pullup
50 KBS 35/25
50 Walking lunge
50 Knees to Elbows
50 Push press 45/35
50 Hip extension
50 Wallball 20/14
50 Burpee
50 Dubs
*35 min cut off
**Retest from 5/10/17:

5/10/17

Alyson

BOX BRIEF

• Reminder barbell club is Saturday 7 am. Cost is 20$!
• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
• We will be doing a CrossFit Event Fundraiser for the Morgan County Fair this year. More info to come soon! Keep an eye out for it!

Today’s workout may not seem like alot of fun to most people. It’s not sexy or anything like that. Some might call it grunt work, or cyclical work, whatever you’d like to call it (maybe death work??). But even though you may not see a lot of elite athletes posting about this kind of stuff, it doesn’t mean they don’t do it.

If you want to make one of the biggest changes in your fitness, apart from adding in intensity into your workouts, it would be more workouts like this. Nothing to slow you down, get the work done, and learn how to keep moving. This is what can build that “engine” that people tend to talk about. Learning how to get better on these machines, and keeping a pace on these machines is key to improving your fitness. So even though you might hate this stuff, i’m just trying to help 🙂

And if you need some more convincing, listen to the guy who’s basically a God when it comes to coaching games athletes and getting their capacity higher:

THURSDAY 6/14/18

1. “Super Straw”
12 EMOM:
1) 15/12 Calorie Row
2) 12/9 Calorie Bike (18/13 AD)
3) 100m Run
4) Max dubs
*Score is yes/no you completed the EMOM and total dubs. If doing singles divide reps by 2 at the end

2. Accessory:
100 Banded Tricep extensions
50 Banded pull aparts
50 Banded Tricep extensions
50 Banded pull aparts

Hilary and the family!

BOX BRIEF

• Reminder barbell club is Saturday 7 am. Cost is 20$!
• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
• We will be doing a CrossFit Event Fundraiser for the Morgan County Fair this year. More info to come soon! Keep an eye out for it!

Congrats to Hilary Thomson who is CrossFit Unknown’s Member of the Month!

What’s a day in the life of you like?
Wake up, go to crossfit, go get a Nebco water, come home and make Clay breakfast, somedays try to stay sane with Ryker, some days I go drive the school bus, but my favorite days are when I get to go hold my grand baby! By the end of the day I am always beat and try to get to bed early.

If we had a Hilary workout, what would it be?
Rowing, lots of rowing. I love to row!

How long have you been with us at CrossFit Unknown, and tell us about your first experience or workout?
3 years! The first time I came I didn’t know that the coach went over the work outs. I walked in, got my equipment, and started doing burpees.

What’s the first CD you ever bought?
Probably Tom Petty! But that was a long time ago and I can’t remember for sure!

You’re a new addition to the crayon box. What color would you be and why?
Just a dark color. Black or grey. I guess I am a dark person.

What’s your favorite flavor of Ben and Jerry’s?
Americone dream or chocolate chip cookie dough

If you were a vegetable, what vegetable would you be?
I’d be a Pepper. Some are spicy, and some are sweet!

What’s the last thing you searched for on Google?
What kind of vegetable am I – haha

Thanks for always showing up and working hard Hilary, even if sometimes you might not know what’s going on! All the coaches notice the hard work and it’s paying off!

Some of you might need a few tips for today’s strength. Maybe take a listen and learn a little something:

WEDNESDAY 6/13/18

Heavy Day!
1. Sumo Deadlift 8×2
*In btwn sets 10-15 ring row (hard)

2. Gymnastic Strength
Accumulate:
3:00 Hollow Hold

BOX BRIEF

• Reminder barbell club is Monday 4pm. Cost is 20$!
• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
• We will be doing a CrossFit Event Fundraiser for the Morgan County Fair this year. More info to come soon! Keep an eye out for it!

Love old school stuff like this. This guy was one of the first ones around doing crossfit! Pretty cool story, even more cool realizing where it started and where it is today!

Today’s goal is to go fast! Take some chances! Maybe go out a little too hot, it never hurt anyone! Push the pace and try and hold on!

It’s Tiffani Robinson’s birthday! If you see her wish her a happy one!

TUESDAY 6/12/18

1. “Warm Water”
For time:
100 Alternating DB snatch 50/35
*EMOM 3 burpees over DB
**12 min cap

2. Gymnastic Strength
3-5 sets:
3-5 Muscle ups
10-15 T2b
15-20 Ring pushups

BOX BRIEF

• Reminder barbell club is Monday 4pm. Cost is 20$!
• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
• We will be doing a CrossFit Event Fundraiser for the Morgan County Fair this year. More info to come soon! Keep an eye out for it!

Some Monday Motivation for any of you that might need it out there!

Today we hit up a retest to start off the week! It’s been awhile since we’ve hit this one, so if you’ve been around a bit you might’ve dealt with it! It’s a great test, the barbell isn’t anything crazy, but it can get bad in a hurry! Think about pacing it out a bit from the start today. It’s essential 1 movement (a barbell) for the entire time. So, think about it for a second. You don’t get to walk or rest as you go to another station. You don’t get to maybe jog outside and catch your breath or row slow for a second and catch your breath. All you have is this barbell and nothing else. Now the goal is to find out a pace that will allow you to keep attacking the barbell. Think about how you’re going to go about it and then get the job done!

The biggest thing is don’t be frustrated by the outcome. Maybe you go out too fast, maybe you go out too slow. But this is what we call “practice”. And during practice it’s okay to make mistakes, because that’s how you learn and get better! Keep that in mind!!

MONDAY 6/11/18

1. Heaviest complex in 12 minutes:
1 Squat clean + 2 Push Jerks

2. “Hot and Cold”
8 AMRAP:
1 Power Clean, 1 Front Squat, 1 Push Jerk
2 Power Clean, 2 Front Squat, 2 Push Jerk
3 Power Clean, 3 Front Squat 3 Push Jerk
*4-4-4, 5-5-5, etc. 135/95
**Retest form 9/9/16:

9/9/16

Joni

BOX BRIEF

• Reminder barbell club is Saturday 7 am. Cost is 20$!
• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
• We will be doing a CrossFit Event Fundraiser for the Morgan County Fair this year. More info to come soon! Keep an eye out for it!

So we’ve been doing hero workouts on Friday’s for awhile now. We’re gonna mix it up and do some “Girl” workouts, some might know them as “benchmarks” as well. These are just named workouts. They are still crossfit, nothing has changed with the workouts. The only difference is world wide people know these names and can relate to these workouts because of their name. Where as with us, 95% of our workouts I make up a name for them, if you didn’t know now you know!

And just think it could be worse, you could do a version like this:

FRIDAY 6/8/18

1. “Nancy”
5 rounds for time
400m run
15 OHS 95/65
*23 min cut off

BOX BRIEF

• Reminder barbell club is Saturday 7 am. Cost is 20$!
• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
• We will be doing a CrossFit Event Fundraiser for the Morgan County Fair this year. More info to come soon! Keep an eye out for it!
• Bring a Friend day is this Thursday! All classes are free to try!

Today is Bring a Friend Day! All classes are free to try! It’s summer, maybe it means people are a little less busy so hopefully we can see some new faces in the gym today. Hopefully so!! We’re expecting big things!

It’s Mckenzie Hansen’s birthday! If you see her wish her a happy one!

THURSDAY 6/7/18

Bring a friend day
Teams of 3
1. “Gravity”
75/50/25:
Calorie Bike (100/75/50 AD)
Calorie Row
Bench press 135/95
*30 min cap
**Teams of 2
50/30/20 (75/50/25 AD)
**10/5/17 Retest

Tara

BOX BRIEF

• Reminder barbell club is Saturday 7 am. Cost is 20$!
• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
• We will be doing a CrossFit Event Fundraiser for the Morgan County Fair this year. More info to come soon! Keep an eye out for it!
• Bring a Friend day is this Thursday! All classes are free to try!

Why do we use the GHD and why is it so benificial? Most people don’t even know why it is used or even how to do the movements correctly. Yes we try and talk about them and explain the right way but people still tend to struggle. Why is this?

Some things to think about with the GHD. One is this is a great tool for strength, most of you have found that out if you do too many hip extensions or GHD sit ups. But another way to look at it is that is isn’t as scary as a heavy barbell. If someone new comes along and they’re scared of a heavy deadlift. We can get them doing some hip extensions to get them there. Another benefit is the fact that your spine is unloaded. No weight on the spine makes it safer at times, and can allow you to make a mistake and not pay for it. If you’ve ever research movements on the GHD and seen people do back extensions where they actually round the back, that is the reason why they can. Spine is unloaded and they can round it, without injury and get the back stronger. Another reason we love the GHD is it allows you to understand how to control your body. Some people know how to move their body in space, others struggle.

If you look at this from a barbell movement, most people will look awful in and overhead squat with a PVC pipe, you give them a bar where they have some feedback and they can tend to get into a better position. With the GHD you don’t get any feedback, it forces you to get into a better position. Or it forces you to figure out how to move your body in better positions. It’s an all around great tool. Even though we go over these movements often, still might be nice to brush up and watch the videos, see if you can learn something new.

WEDNESDAY 6/6/18

1. “Stormy Seas”
30-20-10:
KBS 53/35 **70/53
Box jump 24/20
*8 min cap

2. Accessory
Accumulate:
75-100 GHD sit ups
75-100 Hip extensions

BOX BRIEF

• Reminder barbell club is Saturday 7 am. Cost is 20$!
• It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
• We will be doing a CrossFit Event Fundraiser for the Morgan County Fair this year. More info to come soon! Keep an eye out for it!
• Bring a Friend day is this Thursday! All classes are free to try!

When coach talks, you listen to what he has to say. Some really good stuff in here. Of course there is some swearing so be aware, but if you can handle it the listen is worth it.

Today we get to lift heavy, not much can get you stronger than putting some heavy weight on your back and squatting it over and over again. Make each set heavy, be aggressive when you stand that weight up, not ever got strong lifting heavy weights slow!

TUESDAY 6/5/18

Heavy Day!
1. Back squat
5-4-3, 5-4-3, 5-4-3
*Wave style, get heavier each set