Push push push

Stan, Bowen, Colten

BOX BRIEF

  • Nutrition challenge info is due this week! Make sure you get your points written on the paper, pictures taken and measurements done! The sooner you get this done the faster we can find the winners!
  • Yoga is back on at the gym! Wednesday’s at 7:15. Mark it on your calendars!

Today we get to experience and oldie but a goodie. This is a classic one, sadly we haven’t done this bad boy in a while, i’m not sure why! I do know back in the day we use to do this workout a couple times a year. If you’ve been around awhile you’ve surely seen it!

What is the best route today to get the best score? Well that is for you to decide. Some people like to do some big sets early while they’re fresh, some people like to play it safe and do sets of 15 or 10’s. The choice is you, no matter which option you choose, you always end up struggle to get a couple reps towards the end, but that’s the point! Enjoy it, have fun and get your Friday on!

FRIDAY 3/31/17

A. Accessory:
3-5 sets:
10-15 supine ring row or 2-3 legless rope climb
6 weighted step ups (each side)

B. “Pushin’ It”
For time:
150 pushups
*Every break do a 5/10/15 yard shuttle run
**20 min cut off. A break is when you break the flat body position, or decide to rest. RX is thigh, chest and cheek touching the ground for each rep.
*Retest from 5/12/15

5/12/15

New Sups

Cam, Brayden

BOX BRIEF

  • Nutrition challenge info is due this week! Make sure you get your points written on the paper, pictures taken and measurements done! The sooner you get this done the faster we can find the winners!

Today we’re gonna go over all the supplements we have. We’ve recently switch to a new product. We decided to switch from Progenex because there have been lawsuits with them about lying about what is in their product. And since we want the best for you guys, we thought we should switch it up!

There is a few videos below about the products you can watch if you would like, we’ll just give a quick brief summary of what they do

CREATINE-JB

  • 100% Pure Creatine
  • 1000mg of Lactate
  • Increase Strength & Power*
  • Increase Energy & Speed Recovery*
  • Creatine Muscle Building Benefits:
    • Improves maximal strength*
    • Improve muscular endurance*
    • Increases anaerobic power and performance*

    Creatine Performance Gains:

    • Up to 15% increased maximum power and endurance*
    • Up to 20% additional power with interval training*
    • Up to 30% power gain and energy release in the short-sprint range*
    • Up to 15% more for sprint repetitions*
    • More strenuous activity possible*
    • Increase in muscle mass and muscle strength*
    • Quicker recovery*

    As well as building muscle in both athletes and people with muscle disease, creatine can help reduce the loss of muscle associated with aging, offering great potential to improve all-round quality of life.*

EXTREME ENDURANCE

Extreme Endurance Advantages:

  • Clinically Proven to Reduce Lactic Acid by 15-26%*
  • 39% Reduction in Oxidative Stress*
  • 6X lowering of CK (Creatine Kinase) Levels*
  • Speeds Recovery*
  • Improve Aerobic Threshold by Double Digits*
  • Benefits Within 72 Hours*
  • Reduces Muscle Soreness*
  • Certified Drug-Free*

FUEL-5

  • 5 forms of fuel; 4 carbohydrate fuel sources & lactate
  • Organic Sweet Potato used in proprietary blend
  • Energy, carbohydrate blend to help stabilize blood sugar levels during exercise*
  • Enhance energy production for prolonged exercise*
  • Electrolytes and vitamins B6 & B12 to assist in recovery*
  • Helps to eliminate cramping and muscle burn*
  • Clean, light flavor for extended training*

Immediate & Sustained Energy*

PROTEIN-RECOVERY

20 gms of a Proprietary Sports Protein Blend
1500 mg of Lactate for Energy*

  • Post Training and Recovery*
  • Refuel with 1500 mg of Lactate (Natural Fuel)*
  • Helps Support New Lean Muscle Growth*
  • 100% US Recommended Daily Serving of Vitamins B6, B12 and D*
  • BCAA’s
  • 18 Amino Acids*
  • Gluten Free – Hydrogenated Oil Free – Preservative Free – Trans Fat Free
  • No RBGH and HFCS Free

THURSDAY 3/30/17

A. “Annie”
50/40/30/20/10:
Dubs
abmat sit ups
*RX+ GHD sit ups 30/25/20/15/10
*14 min cut off
**12/15/15 retest

12/15/15

B. Accessory
Accumulate:
400 m sandbag carry
*Can sub dbl KB front rack if not able to carry sandbag

 

Not hitting your goals?

Justine

BOX BRIEF

  • Nutrition challenge info is due this week! Make sure you get your points written on the paper, pictures taken and measurements done! The sooner you get this done the faster we can find the winners!

Since we all know the open is over with, how did we do? Were we happy with how we did? Were we angry? Was it unfair they had movements we couldn’t do?

Since the thoughts are fresh in your mind, you should be writing this down somewhere. What workouts did you do well in? What didn’t you do well in? What did you feel like was the hard part for each workout? What movements made you scale or made you get a worse score? All of this information will help you in this year to come, so take some advantage to it!

Since you can see your score from the open, you can see if there are any glaring holes. During the next few months or so, basically till around November and December is considered our “off-season”. This is the time we should be drilling on weaknesses and getting better. Hopefully the open gave you a true assessment of what you are good, and not so good at. This information should be the guiding force to wanting to get better.

Now when it comes to the movements that made you get a bad score you need to look at the big picture here. If you need help figuring out what you need to work on or wanting a direction of what you should be doing, you can always do some of our extra programming (shameless plug). But, that isn’t the only way to go about it. You have to look at the movements and see how often you can work on them, and how to work on them. Lets use an example.

Say I was a person who couldn’t do, or struggled to do double unders. It showed up in the open and destroyed me. Well since double unders are to taking, I could probably do them after the class for about 5-10 minutes almost everyday and see some results. Simple and easy, no magic pill, just do them a lot and I can promise you will get better at them, crazy huh.

Now lets say I was a person who couldn’t do bar muscles and I struggled with the squat snatch workout. Well for bar muscle ups, was it because I didn’t have the strength to do them, or the technique? If it’s strength, then do more pulling movements, pull-ups, chin ups, ring rows, bent over rows, etc. Do something every other day and you’ll get there. If it was a technique issue, then this needs to be done at a low intensity, maybe you try and do 1 bar muscle up on the minute for 10 minutes, if you do that maybe next week you try 2 bar MU on the minute for 10 and so on. If you were a person who struggle with the snatch, was it strength or actually doing the movement? If it was just getting into the position, easy, do mobility EVERY SINGLE DAY.  If you get into better positions, then the movement is easier. Use a PVC pipe and do the burgerner warm up everyday, overhead squat with the PVC pipe and do snatches all day. I remember doing barbell snatches for hundreds of reps when I first started just to get better at the snatch. If it’s a strength issue, then get stronger! Lift heavier, work on positions to get you better at the movement, more reps, more reps, more reps! Just some things to think about. If you don’t have a plan, you’re just waisting your time. Have a plan, and attack and you will see results!

WEDNESDAY 3/29/17

A. “Push, Pull”
Strict press: 3/3/3/3/3/3
Bent over row: 8/8/8/8/8/8
*Superset

B. “Just Push”
Teams of 2
600 m prowler push 90/50
*Alt every 100 m, each does 300 m

Tapering/Deloading

Jennie

BOX BRIEF

  • Nutrition challenge info is due this week! Make sure you get your points written on the paper, pictures taken and measurements done! The sooner you get this done the faster we can find the winners!

This post is going to talk about what we will be doing for the next 2 weeks or so. The next 2 weeks will be our “Deload” weeks. Why deload? After the open we’ve taxed our bodies quite a bit. Most people tend to go harder in the open then they would in a normal workout in class, which is a good thing. But going harder causes more stress to the body. Along with going harder, stressing about the workout, causes even more stress…go figure. Doing this for 5 weeks, plus working hard leading up to the open can make your body tend to fall apart. Some of you were doing extra work leading up to the open, so a deload is very important for you guys.

So the question once again is why deload? Think of it like a sport in America, they have an offseason where they can lay low, hang out, eat good food and not worry about their sport. I realize that most of you do this because it is fun to you and you’re not looking to compete, but adding in a deload every couple of months is a good thing. This allows you to stay injury free, especially if things are “acting up” and you’re just dealing with it. It also makes you hungry to get back into the gym. Taking a week off can help you physically and mentally be ready to go hard again.

So what will a deload look like? Well as far as programming for the gym, yes we will still do crossfit, it will just be a lower intensity. We won’t have a lot of workouts that will leave you falling on the floor after (except maybe tomorrow’s, but that’s because of the nutrition challenge). Most of these will be lower intensity, lighter weight, muscle fatigue workouts. This will allow your body to get a break while still getting in a workout. You can trust me that this is  good for your fitness, and long term health.

For those of you that have done extra programming, or feel really beat up after the open, it wouldn’t be a bad thing to take a few days off. I know some of you might be hungry to get started, but you need to remember that you have a whole year. That’s a long time, taking a couple weeks off will not be the end of the world. But the biggest thing is listen to your body!!! Do you hurt? Are you tired? Do you have a loss of appetite? All of these things can mean you need to take a break and let your body recharge, and if you think I don’t know what i’m talking about, well just listen to these guys then, who are saying the same thing:

this one has a few F bombs the first minute, after that it is very knowledgable, worth the watch for sure

Happy birthday to Clay Thomson! If you see him wish him a happy one!

TUESDAY 3/28/17

A. “Hopeful”
3 rounds. 1:00 at each station. 1:00 rest between rounds. For max reps:
Burpee
SDHP 75/55
Box jump 24/20
Push press 75/55
c2b
*1/23/17 retest:

1/23/17

Nutrition Challenge is finished!

Comer

The day has finally come! The nutrition challenge is over with! I hope you all had a good time, and learned a few things about yourself. Most people if it doesn’t work just give up. It’s all about experimenting. Maybe your body liked some food and didn’t like others? Maybe you do better with more bread? More milk? Maybe it’s less milk and less cheese? Maybe it’s more potatoes? The whole point of a challenge and getting ourselves to eat clean is to look good yes, but also to find out what makes us look and perform at our best. So don’t be afraid to be your own guinea-pig and keep messing around until you find what works best for you.

If you were able to hold on and complete the challenge, here’s what we need from you. We need you to make sure your points are all on the paper. We’ll add them up, but just make sure each day is filled out. If it’s not all done by tomorrow, it’s your loss! The second thing we need from you guys is pictures. Like we said before, if you do not want to send them to us, that is fine, but at least take them for yourself to notice the difference! If you sent is your before, make sure you send us your after (Front, back, right side). That will be one of the winners is change in pictures and measurements! The last thing we need is your measurements. Sometime this week we need your pictures, measurements, and papers filled out. The sooner the better. The sooner we can get that all in, the sooner we can get the winners! We will be doing the workout retest on Tuesday! Hopefully during the open we were still able to increase our fitness and see some good results on this retest!

Like we said before, please let us know things you liked, didn’t liked, what made you try harder, any feedback on this challenge would be helpful! The more info we get, the better we can plan the next one and make it successful and continue to have people see results! Once again, congrats to all of you that completed the challenge. If you were one of the ones that started this challenge, but fell off the wagon, that is okay. Assess what went wrong. What could you do to help yourself next time? What could you do today or tomorrow to help you start eating healthy? Hope you guys had fun!!

You will see that the workouts for the next week or two will be not as intense, letting you guys recover. More on this tomorrow. Enjoy your Monday!

MONDAY 3/27/17

A. “The Leak”
20 AMRAP:
500 m row
40 KBS 53/35
30 lunge step w/ KB in goblet hold
20 alt. DB snatch

B. Gymnastic strength
Max effort handstand hold
*Accumulate 3:00

3/22/17
3/23/17
3/24/17
3/25/17

Open 17.5

Post workout discussion

BOX BRIEF

  • The Nutrition challenge info CLICK HERE
  • Week 5 food for Friday Night Lights will be Homemade Pizza! 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!
  • Sweatshirts are in! Come grab them!

Well the time has come, the last one is here! We all knew thrusters were coming! Adding in some dubs, and this rep scheme will make it pretty nasty! Have fun, work hard and push hard! It’s the last one of the year, no holding back!

FRIDAY 3/24/17

A. “Open 17.5”
10 rounds for time of:
9 thrusters 95/65
35 double-unders

Challenge almost done!

Tausha, Tristine

BOX BRIEF

  • The Nutrition challenge info CLICK HERE
  • Week 5 food for Friday Night Lights will be Homemade Pizza! 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!
  • Sweatshirts are in! Come grab them!

Just a quick reminder to everyone that is doing the nutrition challenge. Make sure you have all of your points written on the paper by the end of the week. Make sure you also take your pictures as well. I realize the challenge isn’t over until Monday but just reminder you so you can get on it once monday rolls around!

Next week we will do our remeasuring and our retest as well. It’ll probably take a couple days to find out who the winners are, once we figure that out we’ll announce that and the winners will win the cash money!

Good job to those of you that stuck through it! To those of you that struggled or didn’t make the whole way, please, let us know what could’ve helped you? Make it shorter, more interaction, more challenges? Whatever it may be, your feedback will help us to continue to make better and better nutrition challenges! To those of you that did finish the challenge, we would like to hear your feedback as well, let us know and good job!

Thursday night will be the last time Dave Castro will announce an open workout for 2017. I find a sense of relief knowing this, but also disappointment knowing I didn’t do as well as I had hoped for. To those of you that didn’t quite hit your mark, or was frustrated with your performance or certain movements, keep in touch, we will have a post for that next week! Good job to all of you who have done the open workouts. 1 more to go and you’re done!

As for tomorrow, we fitness, just as we’ve done in the past, your goal for these EMOM’s are to get REST INSIDE THE MINUTE. If it is taking you 50 seconds to do a certain movement, your traditions will be slow and you will fall behind, the point is not for you do just “do what you can do” during the minute. The point is for you to hit a number every time and to finish that number in the minute time frame. This will have you push the pace when you need to, and allow you to rest when you need to. Don’t be prideful or dumb. Scale as you need to, work hard during the minute, and for the love of all things holy, make your transitions fast! Slow transitions equals wasted time, and why would you want that? Beats me?

THURSDAY 3/23/17

A. Accessory
Accumulate:
50-75 hip ext.
50-75 banded pull apart
75-100′ HS walk

B. “Shocker”
12 EMOM
1) 15/12 calorie row
2) 150 m run
3) 15/12 calorie AD
4) max t2b
*Score is 2 parts. Total toes to bar and yes/no. The yes/no is you were able to complete the desired reps in the minute or no you were not able to complete the desired reps in the minute. If you scale reps, record reps you scaled to

3/20/17
3/21/17

SPRINT!

Quinn, Aaron

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 5 food for Friday Night Lights will be Homemade Pizza! 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!
  • Sweatshirts are in! Come grab them!

We all know today is a Wednesday, and Wednesday’s usually mean heavy lifting. Well you will get your dose of that, don’t you worry! After that though we have a nice little run to get you through the rest of the day! If done right it’ll be all you need. It’s suppose to be a sprint. Now to some a sprint may mean run hard for 10 seconds, and to a degree that is true. But this can also be called a “sprint” because you will be pushing the pace. The goal is to leave it all on the table and finish with a “sprint”. If you can pace this right, you will have the exact stimulus and feeling that you did all you could do.

Now how to pace it, well first thing is to understand you’re not a olympic runner, so you probably aren’t going to keep the same tempo as them. If I’m the kind of runner that can run really hard for only a short amount of time, then I will probably start out at about 80-90% effort and push the pace at the halfway point. If i’m the opposite type of person, meaning I can run for days, my mile is pretty dang fast, I love doing longer distance, etc. Then I will take a chance here. I will stop on the gas from the get go and see if I can hold on.

Hopefully by now you know what kind of runner you are, and what kind of strategy you need to have to hit this bad boy. Be smart, trust yourself, and finish with a SPRINT!!

WEDNESDAY 3/22/17

“Weightlifting Wednesday”
A. Power snatch
8 x 1.1
*Rest :10 between reps. Build to heaviest 2 rep. Score is heaviest 2 rep

B. “Bolt”
800 m run for time

Hit it hard!

Tausha

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 5 food for Friday Night Lights will be Homemade Pizza! 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!
  • Sweatshirts are in! Come grab them!

Today we work on what is to come for the open. It’s pretty obvious by now that we know what the last movement will be. It’s only happened about every single open. So there is always room for improvement. Generally they stay on the lighter end with the weight for the thruster, today will be no different.

Go hard and go fast, take some chances. The goal should be unbroken with the barbell. Scale the weight if you need to but imagine if this was an open workout, how hard would you push? Same intensity should be brought to this workout too!

TUESDAY 3/21/17

A. “Late Night”
15/12/9/6/3- thruster 95/65
50/40/30/20/10- dubs
*10 min cut off

B. Accessory
200 m single arm farmer carry (each)
200 m single arm front rack carry (each)
200 m single arm OH carry (each)

March madness blues

Kate

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 5 food for Friday Night Lights will be Homemade Pizza! 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!
  • Sweatshirts are in! Come grab them!

Well I dunno who here loves to watch March Madness, or is doing a bracket with your friends, coworkers, family, whoever it may be. Hopefully you’ve guess right, maybe you’re the person with the perfect bracket? Either way I hope your bracket doesn’t make you feel like the kid in the video! Also it is Monday, hopefully you don’t feel like this kid either! If you do remember that you can make this week good or bad, it all starts with Monday. Work hard, get the week started out right and enjoy it!

Tausha’s birthday was Sunday. If you see her wish her a belated happy one!

MONDAY 3/2017

A. Gymnastic strength
Accumulate:
3:00 hollow hold
2:00 ring support

B. “Storybook”
13 AMRAP:
25 pullup
25 box jump 24/20
25 KBS 53/35
25 abmat sit ups
OR…
17.4 redo

3/17/17
3/18/17