Benchmark Monday!

Clay, Taylor

BOX BRIEF

  • Yoga is back on at the gym! Wednesday’s at 7:15. Mark it on your calendars!
  • If you have a need to work on weakness and want some personal programming. Email chansporter@gmail.com and we can get you started!
  • Massage By Taush will be opening on May 1st! Contact Tausha to make yourself and appointment! She’ll be right next door and Ground For Coffee!!
  • Bring a Friend Day is this Thursday!! All classes free to try!

Just reminding everyone that Massage By Taush opens up today! If you need some work done on you, and a nice massage make sure you schedule something with Tausha! She’ll be at the Ground For Coffee!

Today we get to test a lovely benchmark. It’s quick, it’s fast, it’s a light-moderate weight. The goal is to hold on, don’t try and strategize because it never works. Throw your plan out the window and just go for broke! Go for the biggest set you can out the gate. Anyone can pace and hope they hold on, today try and test yourself. See what your threshold is, how many can you hold on too? Positive self talk will do you good hear! Imagine this, if your voice was broadcasted over a loudspeaker, would you be happy with what other people heard? Remember that when you’re in the suck, the mind can have a powerful role on how good or bad the workout is and your performance. Don’t let the negative self talk get to you, be strong!

A little taste of whats to come:

It’s also Ryan Tripp’s birthday! If you see him wish him a happy one!

MONDAY 5/1/17

A. Heaviest complex in 15 min:
2 power clean + 2 push jerks

B. “Grace”
For time:
30 clean and jerks 135/95
*Retest from 4/26/16:

Old Grace

Look familiar?

Sarah

BOX BRIEF

  • Yoga is back on at the gym! Wednesday’s at 7:15. Mark it on your calendars!
  • If you have a need to work on weakness and want some personal programming. Email chansporter@gmail.com and we can get you started!
  • Massage By Taush will be opening on May 1st! Contact Tausha to make yourself and appointment! She’ll be right next door and Ground For Coffee!!

Most of you might not catch the closeness of this workout, some of you might. But when I wrote it up, it looked awfully familiar to an open workout we did this year. I’ll let you decide what you think!

Just know, if you want a good time, and you’re good at double unders, you already know back squats need to be unbroken, but doing them unbroken and doing them unbroken fast are 2 different things. Push the pace here, going unbroken, doing it quickly with quick transitions will get you the fastest time you can!

As for part B, it’s always nice to lift heavy while under fatigue. Most people always do it before a workout, you’ll see countless people PR under fatigue on a regular basis. Our bodies are amazing things, don’t count yourself out just because you’re a little tired, go for it!

FRIDAY 4/28/17

A. “All To Familiar”
5 rounds for time:
12 back squat 135/95
36 dubs
*12 min cut off

B. @ 15 min mark:
Bench: 15 min to find 1 RM

4/24/17
4/25/17
4/26/17

Choice is yours

Tausha

BOX BRIEF

  • Yoga is back on at the gym! Wednesday’s at 7:15. Mark it on your calendars!
  • If you have a need to work on weakness and want some personal programming. Email chansporter@gmail.com and we can get you started!
  • Massage By Taush will be opening on May 1st! Contact Tausha to make yourself and appointment! She’ll be right next door and Ground For Coffee!!

Some of you might be in some pain as we speak. You may have a lingering injury, or maybe you just got the injury taken care of. Either way, sometime in our life we will go through these ups and downs where you may get a little beat up. It happens with age, but that isn’t the only thing that can have an effect on us. It could also be diet, sleep, stress levels, mobility, etc. There is a whole list of problems that can arise.

The goal is to narrow down the problems to find the solution. If my diet is clean, sleeping well, don’t stress too much, but my shoulder is still killing me. I need to ask myself, have i tried doing mobility, body work, resting? Another thing to ask is what movements hurt it? Kipping, jerks, snatches, handstand pushups? If these movements hurt me, then why would I keep doing them? That’s insane if you ask me, you’ll never heal up it you continue to do what is causing the problem. Make sure you communicate with your coach is you do have a problem, help us help you! And gain some knowledge by watching

THURSDAY 4/27/17

A. “Overkill”
10 AMRAP:
15 calorie row
100 m run
15 KBS 70/53
100 m run

B. Teams of 3-4
“Choice is Yours”
come and see!

SUUUMMMMOOOO

Ladies during the open

BOX BRIEF

  • Yoga is back on at the gym! Wednesday’s at 7:15. Mark it on your calendars!
  • If you have a need to work on weakness and want some personal programming. Email chansporter@gmail.com and we can get you started!
  • Massage By Taush will be opening on May 1st! Contact Tausha to make yourself and appointment! She’ll be right next door and Ground For Coffee!!

Today we mix it up a bit, switch up the style of the deadlift. Don’t freak out about numbers here, some of you might be able to do more, some might do less. Either way it doesn’t matter, your goal is to find something heavy for the day. That’s the focus we want here!

It was Tristine Toyn’s birthday Tuesday and I totally forgot to write it down! If you see her and didn’t wish her a happy one on Tuesday, make sure you give her a belated one today!

WEDNESDAY 4/26/17

A. Sumo deadlift: 5/5/5/5/5/5
*In between sets do 10-15 ring dips
**Find heaviest 5 rm

B. For time:
50 t2b

Road to the games

Aimee, Kate

BOX BRIEF

  • Yoga is back on at the gym! Wednesday’s at 7:15. Mark it on your calendars!
  • If you have a need to work on weakness and want some personal programming. Email chansporter@gmail.com and we can get you started!
  • Massage By Taush will be opening on May 1st! Contact Tausha to make yourself and appointment! She’ll be right next door and Ground For Coffee!!

Yesterday was long, today we make it quick! A light barbell, bodyweight movements, don’t hold back here, try and hold on and get it done in a hurry!

They do some of these videos every year, here’s the first one of this year, always cool to see how well the production team does for crossfit, and always good to know who these people are. If you follow crossfit pretty well you probably know who these guys are, if not, pop a squat and watch and enjoy!

TUESDAY 4/25/17

A. “Crunch Time”
For time:
80 air squats
30 push press 95/65
60 air squats
20 push press
40 air squat
10 push press
20 air squats
*13 min cut off

B. Accessory
3-5 sets:
6-8 bent over row 2′ top/2′ lower
:15-:30 sec L-sit hang

Hero Monday

Brayden

BOX BRIEF

  • Yoga is back on at the gym! Wednesday’s at 7:15. Mark it on your calendars!
  • If you have a need to work on weakness and want some personal programming. Email chansporter@gmail.com and we can get you started!
  • Massage By Taush will be opening on May 1st! Contact Tausha to make yourself and appointment! She’ll be right next door and Ground For Coffee!!

Today we get to honor a fallen hero and do a hero workout. It’s not one we’ve done before, and it’s not really a famous one. CrossFit.com recently posted this workout, probably about 2 weeks ago. I saw it and thought we had to give it a go! CrossFit.com is a great place to look for workout and to see how the sport is evolving. People who are competing in the sport of crossfit, should look to .com a lot. The people that program .com, also program the open, regionals, games, so it’s pretty wise to do so. And plus .com has some crazy good workouts that are just plain nasty. This might be one of them.

As always, we will go over scaling options, but please be smart and listen to your coach. Scale reps or distances down if you need to, don’t be a hero, yes this workout is suppose to be a challenge both mentally and physically, but you don’t want to destroy yourself on a Monday and have a week worth of not being able to function, so just be smart! And of course, have fun!

Dave Castro gave someone a true form runner who got the fastest time for this workout, take a look, insane:

MONDAY 4/24/17

A. “Wes”
For time:
800 m run w/ 25/15 plate
then 14 rounds:
5 strict pullup
4 burpee box jump 24/20
3 power cleans 185/125
then 800 m w/ 25/15 plate
*45 min cut off
**
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

4/17/17
4/18/17
4/19/17
4/20/17
4/21/17
4/22/17

Finally Friday!

Jennie

BOX BRIEF

  • Yoga is back on at the gym! Wednesday’s at 7:15. Mark it on your calendars!
  • It’s a new month, new month means a new monthly goal! Get it on the board and start working on it!
  • If you have a need to work on weakness and want some personal programming. Email chansporter@gmail.com and we can get you started!
  • Bring a Friend Day is this THURSDAY!! ALL CLASSES FREE TO TRY!

Friday is finally here. People seem to be a little bit happier, bigger smile on their face knowing the weekend is closing in on us. Still make sure you get in and hit it before your weekend gets too crazy. No rest for the wicked!

And here’s a little something to help out your Friday, just seems right to listen to, just makes you happy doesn’t it?

FRIDAY 4/21/17

A.“Cement Mixer”
For time:
40 wallballs
20 t2b
30 wallballs
15 t2b
20 wallballs
10 t2b
10 wallballs
5 t2b
*12 min cut off

B. Gymnastic strength
10 EMOM:
kipping hspu
*PIck number prior to start. Hit same reps each min

BRING A FRIEND DAY!

Crozlyn

BOX BRIEF

  • Yoga is back on at the gym! Wednesday’s at 7:15. Mark it on your calendars!
  • It’s a new month, new month means a new monthly goal! Get it on the board and start working on it!
  • If you have a need to work on weakness and want some personal programming. Email chansporter@gmail.com and we can get you started!
  • Bring a Friend Day is this THURSDAY!! ALL CLASSES FREE TO TRY!

Today is bring a friend day! We’re bringing back the partner style for this one! It’ll be a little longer so be prepared for it. Pick up the slack if you need to for your partner, also if you want a quick time, you’re going to have to push that run. Anyone can jog and keep moving, but how fast can you run and keep a good pace? You’ll be get rest in this workout, no reason you shouldn’t push the pace!

THURSDAY 4/20/17

Bring a Friend Day
Teams of 2
A. “Swinging It”
3 rounds for time:
10 KBS/100 m run
10 KBS/200 m run
10 KBS 300 m run
70/53
*P1 does 10/100, P2 does 10/100, then P1 does 10/200, P2 does 10/200
**30 min cut off

Not just lifting today!

Stan

BOX BRIEF

  • Yoga is back on at the gym! Wednesday’s at 7:15. Mark it on your calendars!
  • It’s a new month, new month means a new monthly goal! Get it on the board and start working on it!
  • If you have a need to work on weakness and want some personal programming. Email chansporter@gmail.com and we can get you started!
  • Bring a Friend Day is this THURSDAY!! ALL CLASSES FREE TO TRY!

We all know what Wednesday’s bring, but every now and then you gotta mix it up! We will still be lifting some weight don’t you worry, but today’s focus should be more on technique and making each rep look pretty and beautiful. Don’t be that guy or girl who keeps adding weight on the bar just to lift heavier than everyone else but looks like garbage. Work on the basics, mechanics, then consistency and then add in intensity.

After doing some technique work, we go fast, yes it’ll be a little painful, that’s the point. Try and hold on with all your might, this one should be all out! Nice and quick!

WEDNESDAY 4/19/17

A. “Weightlifting Wednesday”
Every :90 for 15 min (10 sets):
2 squat snatch
*Not a max, work on technique

B. “Row Randy”
For time:
30 calorie row
30 power snatch 75/55
30 calorie row
*10 min cut off

Member of the Month!

BOX BRIEF

  • Yoga is back on at the gym! Wednesday’s at 7:15. Mark it on your calendars!
  • It’s a new month, new month means a new monthly goal! Get it on the board and start working on it!
  • If you have a need to work on weakness and want some personal programming. Email chansporter@gmail.com and we can get you started!
  • Bring a Friend Day is this THURSDAY!! ALL CLASSES FREE TO TRY!
Dava

Dava Jensen you are CFU member of the month! Tell us a little bit about yourself! How long have you been at CFU? What pushed you to come for the first time?
I’m going on 4 years of being at Crossfit Unknown. What got me interested at first was that I really wasn’t sure just what Crossfit was, however, doing a bit of research it mentioned making you both mentally and physically stronger, that appealed to me AND it was just an hour, I figured I could do that.

Name a skill (or superpower as some may say) that you have that none of us know about.
Well can’t say as if I have any great unknown skills or “superpowers” I’m just pretty lucky to have survived through life this long.

If you could go to any concert, go backstage, and party all night with any artist (dead or alive) which one would you go to?
Shaggy

 What’s the first CD you ever bought?
One of Alan Jackon’s first one

 If you could live in any era, where would you go back to and why?
I really like where I am right now, I figure there is a reason why those days are now gone.

 If you won the lottery what would be your first selfish purchase?
A custom Harley

 What’s the last thing you searched for on Google?
30 day challenge for Abs

 You’re a new addition to the crayon box. What color would you be and why?
Passionate Purple, , weather it is work or play, I’m truly passionate about everything I do and purple because it’s a cool color that goes good with passionate.

Thank you Dava for being passionate about crossfit and life! You make each class fun and funny! I hope I can be half as fit and happy as you are when i’m in my 50’s!

Today we might be hitting a movement many of you have yet to accomplish in your crossfit career. Don’t worry, we will always have scaling options, but doesn’t mean we shouldn’t be working from the ground up on movements like this. Even a person who may have this movement still needs to spend time on the basics. Every professional athlete still spends hours upon hours working on the most basic things in their sport. We should be no different! If you don’t have the movement, who cares, it’s a skill, and apparently it’s a skill you should be working on if you don’t have it! If you do have it, who cares, become better by working on the skill. Enjoy!

Today is Christina Wallentine’s birthday! If you see her wish her a happy one!

TUESDAY 4/18/17

A. “DNA”
20 AMRAP:
50 dubs
15 burpees
1 muscle up
*Each round MU goes up by 1 rep