REMINDER

• Monthly Challenge is accumulating 600 pushups this month! Pushups in workouts count as well. That’s only around 20 pushups a day!
• It’s a new month, we need goals on the goal board! This month we want you to think of a goal OUTSIDE of the gym to better yourself
• Nutrition Challenge will start around the beginning of March. Be on the lookout for it!
• Bring a Friend day is THURSDAY!! All classes are FREE to try!

We’ll have a post later this week talking about the nutrition challenge and the details and set up for that. Like always we like to add some variety to the challenges to mix them up a bit so you guys don’t get bored with them.

As of now, the goal is the first week of March (2nd-7th) is when we will do the measurement process (measurement of body, bodyfat test if you’d like, etc). Then the following week we would start the challenge. The challenge will last a total of 8 weeks long.

We will have a video going more into the process later this week so don’t worry too much about it!

For those of you doing pushups, especially those of you trying to tackle 100 pushups each day, you might be starting to get some aches and pains. Maybe you’re getting aches and pains doing less than 100 reps. The video below is a good idea to do maybe 1-2 times a week. Keep in mind your body probably isn’t use to this sort of volume, pushup wise, so it’s probably getting a little tight and bunched up.

We’ve done this a couple times as mobility, spend 3-5 min each side, after class and you’ll be golden. Only difference from the video is instead of having the barbell above you, have it go down the side of your body, and put your leg on the barbell to add more pressure to mash deeper. What you will do with your arm will be the same as the video. Hope this helps!! Remember to take care of your body. Doing all these pushups aren’t worth it if you are in pain the next 2 months after.

It was Taylor Hoffman’s birthday on the 15th. If you see her wish her a happy belated one!

MONDAY 2.17.20

A. Power Snatch
5x 3 Position Power Snatch
*Above knee, below knee, floor

B. “Baring Teeth”
For time:
9-6-3 Hang Power Snatch 135/95
90-60-30 Double Unders
RX+ 155/105
*10 Min Cap

REMINDER

• Monthly Challenge is accumulating 600 pushups this month! Pushups in workouts count as well. That’s only around 20 pushups a day!
• It’s a new month, we need goals on the goal board! This month we want you to think of a goal OUTSIDE of the gym to better yourself
• Nutrition Challenge will start the 1st of March. Be on the lookout for it!

Sweet Potato Shepherd’s Pie Recipe

Serves: 4
Prep: 15 min
Cook: 30 min
Protein: 33g / 31%
Carbs: 28g / 26%
Fat: 20g / 42%

Ingredients

• 1 lb. ground veal or beef
• 2 to 3 sweet potatoes, peeled and shredded
• 1 leek, thinly sliced
• 1 bell pepper, diced
• 8 to 10 mushrooms, sliced
• 3 tbsp. tomato paste
• 1/2 tsp. dried rosemary
• 1/2 tsp. dried oregano
• 1/4 cup water
• Cooking fat
• Sea salt and freshly ground black pepper

Preparation

1. Preheat oven to 400 F.
2. Melt some cooking fat in a skillet over medium heat, add the ground meat, season to taste and cook until browned.
3. Add the tomato paste and water. Mix well and bring to simmer for 5 minutes.
4. Place in a single layer, at the bottom of a baking dish.
5. In the same skillet, cook the leek and bell pepper, about 4 to 5 minutes.
6. Add the mushrooms and herbs, then cook for another 2 minutes.
7. Pour the vegetable mixture over the ground veal or beef.
8. Top the baking dish with the shredded sweet potatoes and place in the preheated oven.
9. Cook for 20 to 25 minutes.

FRIDAY 2.14.20

A. “CrossFit Total 2.0”
For total load:
1 Rep Power Clean
1 Rep Bench Press
1 Rep Overhead Squat

REMINDER

• Monthly Challenge is accumulating 600 pushups this month! Pushups in workouts count as well. That’s only around 20 pushups a day!
• It’s a new month, we need goals on the goal board! This month we want you to think of a goal OUTSIDE of the gym to better yourself
• Nutrition Challenge will start the 1st of March. Be on the lookout for it!

Little podcast to start off this Thursday just right! Worth the listen if you have the time for it. If you can’t watch, download the podcast and listen to it.

Dave Castro is very misunderstood, but I believe he’s hated more than he should be. I don’t think people understood how much Castro did for CrossFit until Greg Glassman took away his open announcements and all that.

I believe everything Castro does is to make CrossFit better. Like he says in this, regardless if people like the decision or not, if they agree with him or not, he will do what is best for the sport. I think we take that for granted. He’s just a normal guy, that now thousands of people hate because he makes them do hard things. Got the short end of that stick I guess!

THURSDAY 2.13.20

A. Accessory
4-5 sets:
20-30 Banded Pull Aparts
20-30 Banded Tricep Extensions
:20-:30 L-Sit

B. “Deep Dive”
10 AMRAP:
2 Alternating DB Snatch, 2 Toes to Bar
4 Alternating DB Snatch, 4 Toes to Bar
6 Alternating DB Snatch, 6 Toes to Bar
*Continue to add (2) reps to each movement until time runs out
DB AHAP

REMINDER

• Monthly Challenge is accumulating 600 pushups this month! Pushups in workouts count as well. That’s only around 20 pushups a day!
• It’s a new month, we need goals on the goal board! This month we want you to think of a goal OUTSIDE of the gym to better yourself
• Nutrition Challenge will start the 1st of March. Be on the lookout for it!

We don’t do split jerks a lot, so people tend to forget what we want to see in them. And since we don’t do them a lot, people really struggle with how it should look as well.

The video below gives you an idea of what we want to see, what you should be thinking about during the process of the lift, and how to fix some of the problems.

All of these things we see basically every time we do the split jerk. If you know you have a certain problem with the split jerk, lets say you struggle to get the front foot out far enough, then focus on that for the split jerk. That should be your goal and focus coming into the lift. Don’t worry about weight, but try and fix that problem.

Remember that not everyday has to be super heavy to get better. Moving better over and over again will increase your weights because you can generate more power and make the lifts “feel easier”. So come up with something you want to focus on for that lift for the day, and then come in and make that better. Don’t get sidetracked about lifting super heavy because someone else is. Stick to your plan, and overtime you will see MASSIVE improvements!

WEDNESDAY 2.12.20

A. Split Jerk
2-2-2-1-1-1

B. “Chocolate Rain”
18-15-12-9-6-3:
Handstand Pushup
Box Jump 30/24
*14 Min Cap

REMINDER

• Monthly Challenge is accumulating 600 pushups this month! Pushups in workouts count as well. That’s only around 20 pushups a day!
• It’s a new month, we need goals on the goal board! This month we want you to think of a goal OUTSIDE of the gym to better yourself
• Nutrition Challenge will start the 1st of March. Be on the lookout for it!

This is an older video but still a good one. Some quick easy stuff you can do at home if you have a band or even just some lacrosse balls. This is something that might need to be done after Monday’s workout and you need some recovery! We’ll avoid some heavy pulling for a few days to give you guys a break!

Kelly Starrett knows his stuff. This was back when he was posting stuff for free everyday, still posts stuff but has a massive following and makes that $ now. Regardless, one of the smartest people around that can help you feel and move better!

TUESDAY 2.11.20

A. Gymnastic Strength
2-3 sets:
10 Muscle Up (bar or ring)
20 GHD Situp

B. “50 Cent”
For time:
500m Row
150 Double Unders
50 Pullups
*10 Min Cap
1/12/17 Retest

REMINDER

• Monthly Challenge is accumulating 600 pushups this month! Pushups in workouts count as well. That’s only around 20 pushups a day!
• It’s a new month, we need goals on the goal board! This month we want you to think of a goal OUTSIDE of the gym to better yourself

I’m not super big on motivational stuff. Sometimes I think you need to create your own motivation, whether that’s goal’s or whatever it may be that makes you want to get up and get moving.

But sometimes we need a little help. If you’ve ever watched a CrossFit Documentary or Regionals (RIP) or even the Games, chances are after you were ready to attack. So today I give you Jocko. He tend to motivate people pretty well, was a former Navy Seal and pretty much a badass. If you want to find out more about his life, just ask Tyler Hoffman if you seem him, he’ll tell you everything you want to know!

But this video by Jocko isn’t just motivation but a good way to approach life. Hard times will happen, that’s how the world works, so it’s nice to have a good mindset that when you hit some roadblocks, which will happen of course, you can have a plan of attack to get you out of that rut.

Also you might need it for today’s workout. Starting off Monday with a bang! Don’t be scared, days like today are what make us better! And it does look pretty fun, who doesn’t like an open style workout with some heavy weights?? Hopefully you enjoy it! And don’t worry, if you can’t hit those numbers listed, we have multiple scaling options!

Kate Richins birthday was Sunday (2/9). If you see her wish her a happy one!

MONDAY 2.10.20

A. “Oxygen”
25 AMRAP:
15/12 Calorie Bike
30 Wallball 20/14
15 Deadlift **
**Round 1: 15 Deadlift 185/135
Round 2: 13 Deadlift 225/155
Round 3: 11 Deadlift 275/185
Round 4: 9 Deadlift 315/205
Round 5: 7 Deadlift 335/225
Round 6: 5 Deadlift 355/245
*If you happen to finish the workout before the time 25 min, then do another round of 5 deadlift

REMINDER

• Monthly Challenge is accumulating 600 pushups this month! Pushups in workouts count as well. That’s only around 20 pushups a day!
• It’s a new month, we need goals on the goal board! This month we want you to think of a goal OUTSIDE of the gym to better yourself

Paleo Crepes with Nutella

Prep Time: 10 minutes
Cook Time: 10-15 minutes
Serves: 3-4 (Makes 7-8 crepes)

Ingredients (Paleo “Nutella”):

• 1 cup unsalted hazelnuts (also called filberts)
• 3 oz bittersweet chocolate (you could use anywhere between 70% and 85%)
• 2 Tbsp extra virgin coconut oil

1. Blend hazelnuts in food processor or blender for 2-3 minutes until a paste begins to form.
2. Melt chocolate and coconut oil together (you can use a small saucepan over low heat or your microwave).
3. Add warm chocolate to hazelnuts and blend an additional 2-3 minutes until completely smooth.  Let cool.  Store at room temperature for up to a few days or in the refrigerator for a few months.

Ingredients (Nut-Free Paleo Crepes):

• 1 large green plantain (about 1 cup pureed)
• 3 eggs
• 3 Tbsp water
• 2 Tbsp extra virgin coconut oil
• 1/8 tsp salt
• More extra virgin coconut oil for frying

1. Peel plantains (I find it easiest to quarter them first) and place in a blender or food processor with the rest of the ingredients.
2. Puree batter for 2 minutes until completely smooth.
3. Meanwhile, heat a crepe maker, crepe pan, or omelet pan over medium to medium-high heat (I set my element to 6).
4. Add 1 tsp of coconut oil to the pan for each crepe (just enough that the crepe doesn’t stick, but not so much that the batter can’t spread out when you swirl the pan).  Add 3-4 Tbsp of batter (you could use a ¼ cup scoop or just eyeball it) to the pan and immediately hold the pan up over the element while you swirl/angle the pan so that the batter spreads out into a uniform circle. (If you have a crepe pan, use the spreader to spread out the batter.  If you have a crepe maker, follow the directions.)
5. Cook for 45-75 seconds on the first side, until the top looks dry.  Flip and cook for 15-30 seconds on the second side.
6. Add more coconut oil to the pan and repeat with the remaining batter.
7. For nutella crepes, spread 2-3 Tbsp of Paleo “nutella” over one side of the crepe and roll or fold.
8. Enjoy!

FRIDAY 2.7.20

A. Front Squat
5-5-5-5-5

B. “Rescue”
3 rounds for time:
21 Wallball 20/14
15 Toes to Bar
9 Burpee
RX+ 30/20 Wallball
*13 Min Cap

REMINDER

• Monthly Challenge is accumulating 600 pushups this month! Pushups in workouts count as well. That’s only around 20 pushups a day!
• It’s a new month, we need goals on the goal board! This month we want you to think of a goal OUTSIDE of the gym to better yourself.
• Bring a Friend day is Thursday! All classes are free to try!

All classes are free today! Grab some friends and come hit this workout. Show off all of your fitness so they’ll be impressed with you! 🙂

THURSDAY 2.6.20

Bring a Friend Day
Teams of 2
A. “Fight or Flight”
25 AMRAP:
100 DB Hang C&J (Alt. arms every 5 reps)
100/75 Calorie Bike (150/110 AD)
300 Double Unders
100/75 Calorie Bike (150/110 AD)
100 Box Jump Over 24/20
*If finish start back but cut reps in half

REMINDER

• Monthly Challenge is accumulating 600 pushups this month! Pushups in workouts count as well. That’s only around 20 pushups a day!
• It’s a new month, we need goals on the goal board! This month we want you to think of a goal OUTSIDE of the gym to better yourself.
• Bring a Friend day is Thursday! All classes are free to try!

Going heavy with some deadlifts today for our heavy day! Of course we have some fun before hand with some skill work in a metcon setting!

The deadlift is the main focus today, if you’re feeling good, go for a PR! If not, find something heavy and live to fight another day.

There’s a lot of info in this video. Ed Coan is legit and super smart when it comes to this kind of stuff. Biggest take away if you take anything away from this video, FIND WHAT WORKS FOR YOU. Like he says, play around with different postions, stances, etc. Find what is the MOST COMFORTABLE and helps you pull the heaviest load safely.

WEDNESDAY 2.5.20

Heavy Day!!
A. Gymnastic Strength
12 EMOM:
Min 1) 15/12 Calorie Row
Min 2) 50′ HS Walk

B. Deadlift
12 minutes to find a 2 rep max

REMINDER

• Monthly Challenge is accumulating 600 pushups this month! Pushups in workouts count as well. That’s only around 20 pushups a day!
• It’s a new month, we need goals on the goal board! This month we want you to think of a goal OUTSIDE of the gym to better yourself.
• Bring a Friend day is Thursday! All classes are free to try!

Since yesterday’s post was on the pushup, it only seemed right to post Greg Glassman’s thoughts on the pushup.

The Push-up By Greg Glassman

The push-up, long a favorite among junior high school P.E. teachers and Marine Corps drill instructors, is for many more closely associated with punishment than anything else. Though common to group exercise programs, its use in serious strength and conditioning regimens is infrequent. These days, the push-up, like the jumping jack, tends to be relegated to outdoor programs where the number of exercisers and lack of equipment make it a staple due to necessity.

In an earlier time the push-up was largely regarded as a measure of a man’s strength and fitness. In more modern times much of this reputation has been passed on to the bench press, but the push-up’s passing misses the great opportunity to master a gateway movement to one of the most developmental progressions in all of fitness.

The push-up is more a family of movements than a single exercise. In fact, it is a progression that starts from the horizontal, which is the classic “P.E. push-up” and then, through gradually, incrementally, elevating the feet from the floor to a point where the athlete is eventually in a handstand, becomes the handstand push-up.

The handstand push-up, at the far end of the progression, is a challenging exercise that, when freed from the wall, becomes an extraordinary feat of strength and balance that has no peer in weightlifting movements. At the moment of performing 20 handstand push-ups without benefit of the wall, the athlete has achieved a level of strength and balance that not one in 100,000 gym goers will ever realize. The integration of strength and balance gives the handstand push-up, even though limited to bodyweight, an athletic edge that brings this movement to at least peer status with even the heaviest of presses—whether bench, overhead or jerk. Twenty handstand push-ups in the middle of the room or on parallel bars, again without the wall, confers, automatically, a single-rep military press of perhaps 150 percent bodyweight, whereas a 150 percent bodyweight single-rep military press suggests little or nothing about an athlete’s balance.

The possibilities and potentials don’t end at 20, 30 or even 50 handstand push-ups. Consider for just a moment the hand, finger and grip strength developed through performing these handstand push-ups on fingertips—at first all five fingers, then four and eventually three. Then there are the presses to the handstand that will come smoothly, easily and confidently as a bonus to the handstand push-up, but we’re getting years ahead of ourselves here.

Mastery of the basic, entry-level “P.E. push-up” is a prerequisite to the handstand push-up. Very few people have achieved mastery of the push-up, though many of you think you have. The test is simple: can you do 100 perfect push-ups? The standard for perfection, though simple, disqualifies nearly everyone. A perfect push-up is slow and deep with a body absolutely perfectly straight and taut. We’ve listed the most common push-up faults below. Not one in 50 guys with a 300-pound bench press can do 50 honest push-ups!

So, “what is an honest push-up?” An honest push-up moves slowly from full extension to a point of maximum depth without “reaching” for the ground or perturbing the body’s taut, rigid, straight-line posture, and then returns rigidly to full extension. Done correctly, the push-up is a super demanding whole-body movement. Engage as many stabilizers as possible.

“Reaching for the ground” is trying to find the bottom of the stroke early. The two most common “reaching” cheats are done by craning the neck to find the ground with the nose early or dropping the belly to find bottom early. The ideal is to retard, not advance, the body’s parts from finding bottom—nose, chest, belly, thighs, and pelvis are each in a race to see which can reach bottom last, not first.

Continue reading here

TUESDAY 2.4.20

A. “Rain Drop”
1 min on, 1 min off until completion. Pick up where you left off.
For time:
75 Pullups
75 Power Clean 95/65
75 Back Squat
RX+ 115/75
*25 Min Cap
**8/4/17 Retest