Squat city

Crozlyn

BOX BRIEF

  • The Nutrition challenge info¬†CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Week 2 food for Friday Night Lights will be Sloppy Joe’s! We’ll have a sign up sheet at the gym. Families are more than welcome!
  • Heat times are up at the gym. Make sure you sign up for a heat time!
  • Bring a Friend day is THIS THURSDAY!

Today we get to test out our front squat. We all know what Wednesday’s bring, so today should be no different. If you’re feeling good, go for that PR. If not, lift whatever feels very heavy for the day and I promise in time you will get stronger. If you walk away from today thinking you didn’t really get a workout in, then chances are you didn’t lift heavy enough. Remember that our 1st set should be really heavy, if it’s not then we would call that a warm up set.

Now for post lifting heavy, we gotta make you breath a little, but don’t worry, it’ll be quick. It’s just 1 minute long. How hard can 1 minute be? You’ve spent more than 1 minute just reading this. Think of lollipops, donuts, steak, anything to get your mind off the pain, maybe that minute will go by faster? Enjoy ūüôā

WEDNESDAY 3/1/17

A. “Weightlifting Wednesday”
Front squat: 2/2/2/2/2/2/2/2

B. Airdyne Test:
1:00 max calories

Open work

Barbi

BOX BRIEF

  • The Nutrition challenge info¬†CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Week 2 food for Friday Night Lights will be Sloppy Joe’s! We’ll have a sign up sheet at the gym. Families are more than welcome!
  • Heat times are up at the gym. Make sure you sign up for a heat time!
  • Bring a Friend day is THIS THURSDAY!

Like we have done and will continue to do on Tuesday’s, we will be doing movements that have been known to come up quite often in the crossfit open. With that being said you know how we feel about hitting the stimulus on the workout, we want everything to have the same effects regardless of what movement or load you choose to do. But, if you plan on attacking the open RX and you struggle with one of these movements, I would suggest practicing them.

Now when I say practice, I do not mean do them in the workout. Practice is done at low intensity, when you are not tired to work on the skill. So come early, stay after, whatever you need to but start working on these skills. Would it have been better for you to practice 6 months ago? Why yes it would’ve, and ¬†I bet you knew you sucked at these movements but you didn’t care enough to work on them. Will practicing 2 days before the workout is announced make you amazing at them? No, not at all, but it can maybe help you get a little better. So, don’t be afraid to practice, and if you cannot still get them there is always next year. But this time, please please actually work on them often :). You’ll be amazed what can happen when you practice things you suck at consistently.

TUESDAY 2/28/17

A. “Front Line”
12 AMRAP:
20 shoulder to OH 135/85
5 muscle up
100 dubs

B. Accessory:
2-3 sets:
75 m dbl farmer carry
50 m sandbag carry
:30-1:00 ring support

How you feeling?

Tara

BOX BRIEF

  • The Nutrition challenge info¬†CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Week 2 food for Friday Night Lights will be Sloppy Joe’s! We’ll have a sign up sheet at the gym. Families are more than welcome!
  • Heat times are up at the gym. Make sure you sign up for a heat time!
  • Bring a Friend day is THIS THURSDAY!

How are we all doing after all of those snatches? Intensity is a crazy thing, when you push past what you are use to you can get pretty wrecked! Make sure you’re being smart with your body, take some extra time to warm up, cool down, more mobility. Do somethings that will help you recover! We already have 1 week down! Only 4 more weeks to go, remember throughout these next 4 weeks, the goal is to do everything we can to help us do the best in the open workouts. So make sure you’re eating good, taking time to warm up and cool down and doing some mobility if you’re sore to help you perform better.

Reminder to anyone who is doing the open, make sure you have submitted your scores by 5 pm Monday!! If you do not submit them in time then you’ll have done all that work for nothing! Don’t wait till the last minute, do it right, now, no seriously go do it right now, you can wait 2 minute to read the workout.

MONDAY 2/27/17

A. “Sweetness”
20 AMRAP:
500 m row
2 rounds:
10 abmat sit ups
15 pushups
20 air squats
OR….
17.1 redo

2/21/17
2/22/17
2/23/17
2/24/17
2/25/17

Open workout 17.1!

Colten

BOX BRIEF

  • The Nutrition challenge info¬†CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open¬†CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out¬†CLICK HERE
  • Week 1 food for Friday Night Lights will be Soup! We’ll have a sign up sheet at the gym. Families are more than welcome!
  • Heat times are up at the gym. Make sure you sign up for a heat time!

Reminder that Friday Night Lights is tonight, we will be going over the workout at 5 pm. Heats will start at 5:30. Try and make it and bring the family! Even if you’re not working out, come out and support! It’ll be a good time! Hope to see you there!

Good luck, hit this workout hard, find a pace you can handle. Listen to your coaches for tips, believe in yourself, have a positive mindset and do your best! If you do those things that’s all you can do!

FRIDAY 2/24/17

A.¬†“Crossfit Games Open¬†17.1”
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

Tonight is the night!

Dava, Kacey, Ryder

BOX BRIEF

  • The Nutrition challenge info¬†CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open¬†CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out¬†CLICK HERE
  • Week 1 food for Friday Night Lights will be Soup! We’ll have a sign up sheet at the gym. Families are more than welcome!
  • Heat times are up at the gym. Make sure you sign up for a heat time!

Well the time has finally come. Tonight they will be announcing the CrossFit Games Open workout 17.1. Any guesses on what it could be? I can give you one guess and i’m sure it’ll be spot on…… it’ll be awful!

He generally likes to send a message on the first workout, usually longer and pretty nasty. I’m betting it’s 15 minutes and is a ladder that gets heavier as time goes on. I guess we’ll see! Let’s hear your guesses!?!?

THURSDAY 2/23/17

A. Heaviest turkish get up in 15 min (each arm)

B. “Golden Boy”
12 EMOM:
1) 15/12 calorie row
2) 30 dubs
3) 15/12 calore AD
4) 1 round “Cindy”
*”Cindy” = 5 pullups/10 pushups/15 air squats

Taking things overhead

Tara

BOX BRIEF

  • The Nutrition challenge info¬†CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open¬†CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out¬†CLICK HERE
  • Week 1 food for Friday Night Lights will be Soup! We’ll have a sign up sheet at the gym. Families are more than welcome!
  • Heat times are up at the gym. Make sure you sign up for a heat time!

Today we lift heavy! Yes, days like today are always amazing! Not too much heavy breathing, just put some heavy things overhead and then you’re good! Hopefully we can get some PR’s while we’re at it!

Here’s a video of the same movements we will be doing. Of course the reps are different, but you get the idea. We should have 3 different movements happening here. Notice the differences and how to go about getting the most benefit with each movement. We want some PR’s here!

Yet another video of why you should sign up for the open! It’s coming down to the wire, make sure you sign up, it literally takes less than 5 minutes to do it! It’s worth it I promise!!

WEDNESDAY 2/22/17

A. “Weightlifting Wednesday”
Find a max for each movement:
10 min 5 RM strict press
12 min 3 RM push press
14 min 1 RM push jerk
*3 seperate scores and 1 total score

 

2/20/17

Maximizing the CrossFit Open

Kerry, Grandma Lu, Harper, Joni

BOX BRIEF

  • The Nutrition challenge info¬†CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open¬†CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out¬†CLICK HERE
  • Week 1 food for Friday Night Lights will be Soup! We’ll have a sign up sheet at the gym. Families are more than welcome!
  • Heat times are up at the gym. Make sure you sign up for a heat time!

This is some great information on how to go about the open. Some of this information is more for the coaches side of it, but he also talks about workouts and how to go about them, mental approach, etc. If done this a few years now, and programming through it, watching videos, reading, etc you start to find out what methods you want and how to keep people healthy and perform their best during the open.

We will be following a similar approach that Ben has described. We will still be doing our standard “Weightlifting/Heavy day” on Wednesdays, Monday and Tuesday will be all the fitness, and Thursday will be nice and easy. My suggestion to most of you, is that if you plan on doing the Open workouts on Friday (if you come to class on Friday you will be doing them) then I would make Thursday a rest day. You don’t want to go into Friday, gassed and exhausted. The goal here is to hit every open workout with as much intensity as possible. This will maximize our result! Should be a good time! Hope you enjoy these next 5 weeks! They’ll be over before you know it!

As far as today, we get some good fitness in! A retest from a few years back! It’s a good one and should be done quick! The goal is no pacing, go at it from the jump! Hopefully we’ll see some improvement from 2 years ago, I have no doubts we will ūüôā

TUESDAY 2/21/17

A. “Pina Colada”
For time:
30 calorie row
30 burpees over bar
30 hang power clean 135/95
*Retest from 2/6/15
**10 min cut off

2/6/15

B. Accessory
Accumulate:
50 supine ring row
50 hip ext.
50 GHD sit up

Open Week 1! Friday Night Lights food!

Amber, Clay

BOX BRIEF

  • The Nutrition challenge info¬†CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open¬†CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out¬†CLICK HERE
  • Week 1 food for Friday Night Lights will be Soup! We’ll have a sign up sheet at the gym. Families are more than welcome!

Well it’s finally here! The open 17.1 will be announced Thursday night. A lot of people around the world will be tuning it to see what kind of horror Dave Castro has in store for us! And then come Friday we will hit it hard!

Like we’ve said in previous posts, you should be signed up by now, hopefully you decide too. If you are signed up, I would suggest coming to Friday Night Lights to get your workout in! It makes the open much more fun! Hitting the workout hard with other’s who have signed up, and then getting to each some delicious food after. That’s what makes the open fun for many! Most of you may never sign up for a competition, but this can give you that competition feel, going in heats, but with people who support you and want you to do your best! Nothing better than that!

This week for our potluck dinner for Friday Night Lights will be soup. Anything you want to bring works for us! We’ll have a sign up sheet at the gym. You can either bring a soup, a salad, or dessert of some sort! Anything works for us! Families are more than welcomed! So please don’t think you cannot bring them along! The more the merrier!

We will also have a heat sheet at the gym. For those of you that plan on doing the workouts at night ( I would suggest it, it’s pretty awesome!) we’ll have you sign up under a time. This will allow us to keep people moving so it doesn’t last all night long. So please sign up under a time! The time you sign up under will be the time that you will WORKOUT! So make sure you show up before that time and you’re properly warmed up. We will be going over the workout, scaling options, tips and all that around 5 pm. So I would try and show up then so you can get all your questions answered. Once the workouts starts and we start judging it’ll be hard to get in a lot of questions since we’ll be moving all over the place getting stuff done! I hope to see you guys there! And hopefully you sign up, even though I dread open season, it really is awesome to see how much effort people put forth, and how proud they are when they accomplish what they thought they never could! And everyone can do! There is a scaled option as well! So don’t think you cannot do it because you can! If you do our daily class workouts, then you can do it! Hope to see you there!

Happy birthday to Justine Kinnear and Kate Wiscombe. If you see them wish them a happy one! Also Shannon Trip had a birthday on the 19th, wish her a happy belated one as well!

MONDAY 2/20/17

A. “Swear Jar”
12 AMRAP:
20 wallball 20/14
15 t2b
10 power snatch 95/65

B. Gymnastic strength
Accumulate:
3:00 HS hold or 100-150′ HS walk

2/16/17
2/17/17
2/18/17

Friday Night Lights!

Joni

BOX BRIEF

  • The Nutrition challenge info¬†CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open¬†CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out¬†CLICK HERE

Another open blog post, boo. I know but just more of a reminder then anything else! Along with doing the open workout on Friday, we also will be doing Friday Night Lights once again!! Everyone’s favorite thing about the open!

How we will do this is like we have done in years past. We won’t have classes in the PM, instead we will have a sign up sheet at the gym. You will sign up for a certain time, the time you sign up for will be the time you are WORKING OUT. So you should already be warmed up, ready to go by that time. We will have a explanation/tips/scaling options for the workout at 5:00 pm on Friday. Even if your heat is later I would suggest showing up at that time to get all the information you can. I will be running all over, judging people, keeping heats rolling so you won’t be able to ask me many questions and get much information out of me once we start working out.

We will also be doing a potluck dinner like we have done in years past! We will have a certain dish written down that will be the main dish. If you plan on coming, please fill out snacks/salads/desserts, whatever you can to help. You can bring all of your family, friends, anyone is welcome. Just make sure you bring some food and help us out with a lot of people showing up, we need all the help we can get! We will have a list of heat times and potluck next week. Make sure you sign up for it! Should be a good time! Friday Nights are the best for the workouts!!

Happy birthday Mitch Ross! If you see him wish him a happy one!

FRIDAY 2/17/17

Teams of 2
A. “Big Rig”
For total time:
1500 m row
1000 m row
500 m row
*You go, I go format. While resting you must complete 50 KBS the first resting period, 40 KBS the second resting period, and 30 KBS the third resting period. 53/35
**30 min cut off

 

2/15/17

Bring a friend day!

Stan

BOX BRIEF

  • The Nutrition challenge info¬†CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open¬†CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out¬†CLICK HERE

Today is bring a friend day! Should be a good one today! Make sure you have some people come with you and enjoy the fun! Little bit different then what we usually do, that’s what will make it so fun ūüôā Hope you like it!

THURSDAY 2/16/17

Bring a Friend Day
Teams of 2
A. “Ring of Fire”
2 rounds for max reps. 3:00 at each station:
1) Burpee box jump 24/20
2) Walking lunge (50′ sections)
3) AD calories
4) Bear crawl (50′ sections)