Hump-ty Day

That Wednesday feel

BOX BRIEF

  • Our Annual Christmas Party is Monday December 18th at 5 pm. To find out all the info CLICK HERE
  • Sub for Santa is at the gym. Sign up and bring the presents back wrapped by Dec. 21st!
  • Fill out the questionnare
  • It’s a new month, means new goals on the goal board!

Another great podcast by a very smart guy. Take a listen:

WEDNESDAY 12/13/17

A. “Humpty Dumpty”
4 AMRAP:
15/12/9:
Wallball 20/14
C2b
Max calorie bike
*Rest 4:00*
B. 4 AMRAP:
15/12/9:
Wallball 20/14
T2b
Max calorie bike
*Rest 4:00*
C. 4 AMRAP:
15/12/9:
Wallball 20/14
Pullup
Max calorie bike

Heavy + cycling

Justine

BOX BRIEF

  • Our Annual Christmas Party is Monday December 18th at 5 pm. To find out all the info CLICK HERE
  • Sub for Santa is at the gym. Sign up and bring the presents back wrapped by Dec. 21st!
  • Fill out the questionnare
  • It’s a new month, means new goals on the goal board!

Today we get to try and find a heavy 1 rep and then work on some cycling with a lighter barbell. We’ve done stuff like this in the past, and we all know the open is coming soon. So here’s a great time to work on cycling a barbell and getting better at it! Have fun!

TUESDAY 12/12/17

A. Power snatch: Heavy single in 15-20 minutes

B. “Wrapping Presents”
For max reps:
2:00 Power snatch 95/65
rest as needed
1:30 Power snatch 95/65
rest as needed
1:00 Power snatch 95/65

Monday Longday

Tressa

BOX BRIEF

  • Our Annual Christmas Party is Monday December 18th at 5 pm. To find out all the info CLICK HERE
  • Sub for Santa is at the gym. Sign up and bring the presents back wrapped by Dec. 21st!
  • Fill out the questionnare
  • It’s a new month, means new goals on the goal board!

Pretty cool video below! These are always such cool stories. People losing this much weight and keeping it off. Seems like it’s harder and harder to do now a days. People just want the quick and easy fix:

Okay before we get into the workout a couple things need to be addressed. We’ve had some complaints from quite a few people. And these complaints ARE NOT from the coaches, they are from members. When the coach is talking, please stop talking and listen to what they have to say. It’s very simple and easy to do. We want you guys to have fun, but if the coach can’t even talk because they’re trying to compete with other people talking it starts to make it difficult to have fun! That’s all we ask as coaches, is just listen to us and what we have to say, and then the rest of the time can be all yours!

If you think you know more then the coaches and that you already know what to do, so you shouldn’t listen then why aren’t you at the games? And just because you may think you know, doesn’t mean that other people wouldn’t like to listen to what the coach has to say. People can always improve, this includes the coaches as well. Believe it or not a coach may actually say something that you might not know, or try a new scaling option that could help you improve. No matter who you are you should always be willing to listen and learn. So take this little rant for what it’s worth. I was hoping I wouldn’t have to say anything but people kept coming up and complaining to me about it so figured it needed to be addressed.

Happy late birthday to LaNae Bice! It was Sunday, wish her a happy belated one!

MONDAY 12/11/17

A. “Canadian Tuxedo”
2 rounds for time:
200 dubs (100 hops)
30 burpees
1000m row
*30 min cut off

12/4/17
12/5/17
12/6/17
12/7/17
12/8/17

I need a hero

BOX BRIEF

  • Our Annual Christmas Party is Monday December 18th at 5 pm. To find out all the info CLICK HERE
  • We will also be doing our Annual Sub for Santa this year! We will give you guys details as soon as we know!
  • Make sure you fill out and bring back the questionnaire!
  • It’s a new month, means new goals on the goal board!

Another Friday means another hero workout. It won’t be as brutal as last weeks (thank goodness). But the meaning will be the same. Push it hard, remember why we do hero workouts. Enjoy!

FRIDAY 12/8/17

A. “DG”
10 AMRAP:
8 t2b
8 DB thruster 35/20
12 DB lunge step 35/20
*U.S. Air Force Maj. Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on Aug. 8, 2012, from injuries suffered during a suicide-bomb attack in Kunar Province, Afghanistan.

He is survived by his wife, Heather; daughters, Nyah and Ava; and son, Garrett.

B. Accessory
4-5 sets:
20-25 banded good morning
10 weighted step up/side (3′ lower each rep)

Bring a friend day!!!

BOX BRIEF

  • Our Annual Christmas Party is Monday December 18th at 5 pm. To find out all the info CLICK HERE
  • We will also be doing our Annual Sub for Santa this year! We will give you guys details as soon as we know!
  • Thursday is Bring a Friend Day!!
  • Make sure you fill out and bring back the questionnaire!
  • It’s a new month, means new goals on the goal board!

Today is bring a friend day. Like we always say, try and invite someone to come have some fun with you. Also try to partner up with someone new. I know you guys love your workout partners but YOU WILL survive partnering up with someone else once in a while. And of course help people out! Have fun!

Today is Justin Rees birthday! If you see him wish him a happy one!

THURSDAY 12/7/17

Bring a Friend Day
Teams of 2
A. “Mount Crumpit”
20 AMRAP:
Climb the ladder 3’s, 6’s, 9’s, 12’s, etc.
KBS 53/35
Box jump 24/20
Calorie row
*Partner 1 will complete full round of 3, then Partner 2 will complete full round of 3.

Dealing with the holidays

BOX BRIEF

  • Our Annual Christmas Party is Monday December 18th at 5 pm. To find out all the info CLICK HERE
  • We will also be doing our Annual Sub for Santa this year! We will give you guys details as soon as we know!
  • Thursday is Bring a Friend Day!!
  • Make sure you fill out and bring back the questionnaire!
  • It’s a new month, means new goals on the goal board!
Holiday season is here. Some of you might be guaranteed to pack on a few pounds if you have friends. If you don’t have friends, then you’ll just be at home and stick to your usual diet, which….isn’t all bad. But then you have this thing called family that will do the same sort of damage to you. So, the point of this post is that we are set in a trap and can be sucked into negating our hard work if we are not careful. I simply suggest be mindful of the choices you make. Here are a few easy steps:
1. Don’t drink your calories…..avoid the sugar, soda (yes diet is still soda and it will still result in risen insulin levels and force your body to respond the same way it would WITH sugar……see calories aren’t just calories….funny how that works.)juices, and alcohol. Yes people, drink less poison. This will help have more freedom in your food choices. This does not interest many of you, as this is your favorite way to party, thats ok!
2. If #1 doesn’t appeal to you, this one is for you. Stick to protein. At a party, eat all the meat and dairy. Avoid the carbs of bread, chips, desserts, sandwiches and pastas and give yourself more freedom on drinking some of your carbs.
3. Fill up on the veggies. If you see dip, avoid it but indulge on the real food you see. Along with eating helpful servings of meat, this can be your biggest ally in avoiding the sweets.
4. Eat a healthy meal before you go! Be prepared, train hard and eat a healthy meal before you go. It will leave you more satiated and less likely to fall short of achieving one of the above steps.
5. The last thing I’ll suggest is…..keep training. Do what you can when you can when it comes to gym time. Remember the hardest part about CrossFit is showing up, we help you with the rest. Make time in your schedule….if you follow these steps….come January 1 when everyone is trying to “get right” you’ll simply be on course to “stay right”.

Today is all about gymnastics. Can you hold on? Do you need to break into smaller sets with shorter rest? What’s the best route for you? Hopefully you know with these movements what is going to be best for you. Like we always say, don’t be afraid to push the pace and try something new. Have some fun!

WEDNESDAY 12/6/17

A. “Who-Ville”
12 AMRAP:
12 c2b
18 pushups
24 abmat situps

B. Gymnastic strength
3-4 sets:
max HS hold (drop if at 2:00)
max kipping ring dip (15+)
*rest 2-3 min btwn sets

Grinch that Stole Christmas

Taylor

BOX BRIEF

  • Our Annual Christmas Party is Monday December 18th at 5 pm. To find out all the info CLICK HERE
  • We will also be doing our Annual Sub for Santa this year! We will give you guys details as soon as we know!
  • Thursday is Bring a Friend Day!!
  • Make sure you fill out and bring back the questionnaire!
  • It’s a new month, means new goals on the goal board!

Pretty interesting podcast. Maybe a new way to look at food or how you react to food. About halfway through they kinda get off topic and talk about this dudes job so can get a little boring. But the first little bit is pretty good! Take a listen

Also if you tend to struggle with this movement and hitting full extension good video to watch.

TUESDAY 12/5/17

A. “The Grinch”
3 rounds for time:
30 push press 75/55
30 SDHP
*15 min cut off

Go hard

November 2017 PR Board

BOX BRIEF

  • Our Annual Christmas Party is Monday December 18th at 5 pm. To find out all the info CLICK HERE
  • We will also be doing our Annual Sub for Santa this year! We will give you guys details as soon as we know!
  • Thursday is Bring a Friend Day!!
  • Make sure you fill out and bring back the questionnaire!
  • It’s a new month, means new goals on the goal board!

Great job to everyone who got a PR on the PR board above! Remember we need to keep track of these to know if we’re doing the right things or not!!

Also we know it’s a new month, so that means new goals on the goal board. Remember they can be progression goals that get you to a bigger goal. Or micro goals that get you to a macro goal. Example= macro goal is 20 unbroken pullups. Micro goal is do 5 unbroken 2-3 times a week for a month, then bump up to 10 1-2 times a week for a month and so on.

As far as today, the pace is go. Don’t strategize, don’t over think. Just go all out from the start, don’t hold back. Yes you’ll probably blow up and slow down a little bit, but that’s okay. Sometimes we need to test to see how hard we can go!

Today is Tara Hammer’s birthday, and Saturday was Stephanie Richins birthday. If you see them wish them a happy one!

MONDAY 12/4/17

A. Back Squat: 3/4/5/4/3

B. “Jury Duty”
3 rounds for time:
20/15 calorie bike (AD 30/20 cals)
10 burpees
*10 min cut off

11/27/17
11/28/17
11/29/17
11/30/17
12/1/17

Holleyman

Colin Kapernick and Chelsea

BOX BRIEF

  • Our Annual Christmas Party is Monday December 18th at 5 pm. To find out all the info CLICK HERE
  • We will also be doing our Annual Sub for Santa this year! We will give you guys details as soon as we know!

Okay we all know what Friday brings. It’s a hero workout of course. Now this is probably one of the most destructive ones around. Please please please be smart about the options here! Listen to your coach, if they say scale rounds, listen to them, don’t be dumb. People probably haven’t really heard much about this hero workout but this workout is probably about as destructive as “Murph”.

So if you’ve done “Murph” and you know how sore you get, then understand this workout could be the same, or worse so just be smart here. But of course have some fun! And understand the purpose of doing hero workouts. Think about the amazing freedom you have while you’re in the suck, push a little bit harder for the fact that you have freedom thanks to these soldiers! And end the week with a bang! I can’t think of a better way to start off a month!

FRIDAY 12/1/17

A. “Holleyman”
30 rounds for time:
5 wallballs 20/14
3 hspu
1 clean 225/155
*37 min cut off

ARE YOU A NINJA?

Joe and Josh

BOX BRIEF

  • Our Annual Christmas Party is Monday December 18th at 5 pm. To find out all the info CLICK HERE
  • We will also be doing our Annual Sub for Santa this year! We will give you guys details as soon as we know!
  • Reminding everyone that Bring a Friend day is NEXT THURSDAY. This Thursday is still November!

Just reminding everyone that today IS NOT bring a friend day! Save that for next week! Today we have a workout that maybe most of you will not be able to complete. Most of you might think it’s a stupid workout as well. But the best thing I was ever told at a CrossFit Seminar was that if your members cannot do a certain movement, that’s all the more reason to program that movement. So today we have a benchmark in the competitive world of crossfit. Most people who want to do well in the open or Regional or Games athletes have done this workout. Most of them will probably be in the 3 minute range or less. And most of them will probably start off with a huge set around like 15-20 ish reps. Pretty crazy. But non the less we are working on this skill, some of you will just be working on the low rings and some of you may be able to do the bar instead of ring. No matter what, understand that it’s suppose to be hard, that’s the point. Find a difficult scaling options and get to it! And remember, if this is really important to you, then you should be working on this weekly. Don’t just talk about it, be about it!

THURSDAY 11/30/17

A. “Ninja”
For time:
30 muscle ups
*12 min cut off

B. Accessory
Accumulate:
2-3:00 GHD hold (face down)