Bring a Friend Day!

Jennie, Tara

BOX BRIEF

  • 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 an appointment! She’ll be right next door at Ground For Coffee!!
  • Bring a Friend day is this Thursday! All classes free to try!

Reminder that today is bring a friend day! All classes are free to try! Help some people out! I would highly suggesting trying to partner up today with people you normally don’t partner up with. Yes I get it, you have your BFF and your workout buddies. But new people are shy, don’t know anyone, and are pretty scared the first time them come in. So maybe, just once in a while, you partner up with someone besides your BFF (how will you survive I know?). Just something to think about, remember how hard it was when you were new and everyone is running out crazy and you’re lost! Keep that in mind!

Happy Birthday Hannah Rees! If you see her wish her a happy one!

THURSDAY 6/1/17

Bring a friend day
Teams of 3-4 (waterfall style)
A. “Boogie Nights”
20 AMRAP:
20/15 calorie row/AD
10 burpee
100′ farmers carry 70/53

5/29/17
5/30/17

More DB’s

Colten

BOX BRIEF

  • 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 an appointment! She’ll be right next door at Ground For Coffee!!
  • Bring a Friend day is this Thursday! All classes free to try!

Well if dumbbells are good enough for regionals then they are good enough for us. More dumbbell work today. Another workout where we move, shouldn’t be to taxing on the body. Keep in mind this is a deload week! Listen to your body!

Happy Birthday BJ Love! If you see him wish him a happy one!

WEDNESDAY 5/31/17

A. “Fast Food”
5 rounds for time:
10 alt. DB snatch (AHAP)
100 m run
20 dubs
100 m run
*14 min cut off

B. Accessory
3-5 sets:
50′ heavy prowler
100′ double KB rack carry (AHAP)

Deload Week

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 an appointment! She’ll be right next door at Ground For Coffee!!
  • Bring a Friend day is this Thursday! All classes free to try!

How is everyone feeling after Murph? Chances are you’ll be like me this week and not be able to move. Sometimes that how life is, but it’s good to do a hero workout and give it your all from time to time!

We had a deload week after the open, and it’s time for another one. Sometimes you need to let your body recharge and recovery. If you’re feeling beat up, hurting all over, dreading coming to the gym, then it’s probably way past your time for a deload! If you ever have these feeling, try not coming to the gym for a week. Just take a week off, I know it sounds weird, but it allows your body to recover better, and if you’re really hating coming, take a week off and I bet you’ll be ready to come back after that week!

So what does deload mean? Basically we’re just taking down the wear and tear, intensity on your body this week. We already worked hard on Monday, so the rest of the week will be easy. Now what will that be like? No barbells this week, we don’t need to trash our CNS with heavy loads. Low intensity workouts, meaning you shouldn’t be lying dead on the floor after these. So take this week as it is, if you’re feeling beat up, take the workouts easy, relax and have some fun. Enjoy it! We all need this from time to time, it’s how we stay healthy!

This is always a great read on the subject of pain. Doesn’t really have to do with talking about deloading, but the concept is the same. You have to know pain and be able to understand your body well enough to know the difference. Yes there are times to go hard, but also times to not go hard and move well. This will allow you to keep increasing your fitness, as you age and hopefully stay injury free! Give it a read!

MY RELATIONSHIP WITH PAIN

 

TUESDAY 5/30/17

A. “Swinging Annie”
10 AMRAP:
50/40/30/20/10:
KBS 53/35
abmat sit up

B. Gymnastic strength
3 sets for max holds:
Handstand hold
Hollow hold
Ring support

Murph Monday

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 an appointment! She’ll be right next door at Ground For Coffee!!
  • Memorial Day is Monday 5/29/17. We will only have 1 class that day at 8 am!!

Just a reminder to everyone, only 1 class today at 8 am! Hope to see everyone there! Yes this workout is a tough one, we only do it once a year, on Memorial Day. It’s always good to do a hero workout in honor of those that have fallen for our freedom! Come in and work hard!!!

MONDAY 5/29/17

A. “Murph”
For time:
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
*Can also be done in partners. Retest from 5/30/16:

5/30/16

 

5/22/17
5/23/17
5/24/17
5/25/17
5/26/17

Fri-Yay

Billy

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 an appointment! She’ll be right next door at Ground For Coffee!!
  • Memorial Day is Monday 5/29/17. We will only have 1 class that day at 8 am!!

Nothing better then a 3 day weekend coming up on us! Make sure you try and come in and get some work done if you plan on heading out for a weekend trip! Also a reminder that we only have 1 class Monday at 8 am. Memorial day is for Murph! Come show up and have some fun!! Finish the week strong!

FRIDAY 5/26/17

A. Push press: 2/2/2/2/2

B. “Gravy Train”
15/12/9/6/3- Push press
21/18/15/12/9- Deadlift
*135/95

Retest Thursday!

Amber

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 an appointment! She’ll be right next door at Ground For Coffee!!
  • Memorial Day is Monday 5/29/17. We will only have 1 class that day at 8 am!!

Today we hit up a retest from over a year ago. It’s not girl benchmark or anything like that. Just a good workout that is good to retest. The good thing about this workout, is the level of skill is low. Everyone can do these movements, no pullups, hspu, heavy barbells or anything like that. Simple, easy movements. So why does that make it beautiful? Because if the movements are simple, and everyone can do them, then they only way to go faster is to MOVE faster. So many times people pace because of a certain movement. They’re not a good runner or bad at pullups or whatever. Well today to get a PR, you need to move fast and aggressive. Try and hold on to the KBS, and then push the pace from there on out. Don’t think about pacing the rower either. Push the pace, just how fast can you go on the rower and still be able to work hard after? Today we should try and find out!

THURSDAY 5/25/17

A. “Lion’s Mane”
For time:
1000 m row
50 KBS 53/35
30 box jump 30/24
*2/4/16 retest:

2/4/16


**11 min cut off

B. Accessory
Accumulate:
50-75 GHD sit up
50-75 supine ring row
50-75 ring pushup

More Running?

Dava, Teri

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 an appointment! She’ll be right next door at Ground For Coffee!!
  • Memorial Day is Monday 5/29/17. We will only have 1 class that day at 8 am!!

Just kidding! You guys did enough running today! Also good job to everyone who showed up today! You guys killed it! I saw a lot of effort on those runs, and effort will get you those results!

As for today, just what the doctor ordered, all barbell. Nothing but lifting heavy today. Just wanted you needed after all that running right? Watch the video below to get an idea of what we want for today’s strength. It may look confusing but it’s pretty simple. You’ll be breathing a little bit but it’s just because you’ll have so much time under tension. The goal would be to look like these guys. Meaning you don’t hold on to the barbell for 5 minutes. You move fast, unbroken and get it done. The loads won’t be anything near a normal max, but they should still become difficult! Have fun!

WEDNESDAY 5/24/17

A. “Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Goal is to build in weight each set and keep unbroken

Sorry late post!

Aaron

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 an appointment! She’ll be right next door at Ground For Coffee!!
  • Memorial Day is Monday 5/29/17. We will only have 1 class that day at 8 am!!

Sorry about the late post! Not much to say about this workout. If you don’t like this workout, chances are you’re a person who loves barbells or hates running because you suck at it. Well part of CrossFit is working on your weaknesses. And for a lot of people, running is a weakness. The goal here is put forth good effort on the runs. Probably 90% on the first 3 runs, and then empty the tank on the last runs. I can promise you that if we don’t have many people show up, I will assume it’s because they thought it was stupid or didn’t like the workout, therefore I will program it again! 🙂 Anything that people don’t show up to I assume is a weakness for them, and you need to work on your weaknesses. Have fun!

TUESDAY 5/23/17

A. “Is This Hell?”
Run
1600 m
1200 m
800 m
400 m
200 m
100 m
50 m
*Rest 5:00 btwn 1600, 1200 and 800. Rest 2:00 btwn rest of them

Gymnastic Test

Comer

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 an appointment! She’ll be right next door at Ground For Coffee!!
  • Memorial Day is Monday 5/29/17. We will only have 1 class that day at 8 am!!

Today we get to test our gymnastic capabilities. We don’t do this that often, maybe 2-3 times a year. It’s always good to see where your capacity is at. Have you improved, declined, what movements are you good at, what are you bad at? All of this is great information. Some people may know that a set of 10 or 20 is a big rep scheme so they will break it up, but they don’t always know what their max is or what they are capable of because they will break it up early. Well today we get to test and see what you guys are capable of! It should be fun and don’t be afraid to fail! SO many people drop because they “want” to and not because they fail, don’t be afraid to fail today! Don’t let your mind win!

MONDAY 5/22/17

A. Gymnastic Test
max pullups
*rest as needed
max ring dips
*rest as needed
max hspu (no resting on head)
*If they do not get 30+ reps on max attempt, then they will accumulate 30 reps at any or all movements

B. “Symphony”
10 AMRAP:
10 burpee
20 ring dip
30 air squat

5/17/17
5/18/17
5/19/17

Fr Fr Fr Friday!

Aimee, Cam

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 an appointment! She’ll be right next door at Ground For Coffee!!

We had some dumbbells as our strength earlier this week, not it’s time to go back to the barbell and lift some heavy weight in a workout! The goal for today is that it should be heavy, don’t be that person that goes light and doesn’t get the benefit. Being stronger makes you fitter, it’s how it works. Ladies don’t shy away from it!

Also be smart about your midline during this workout. It can get pretty fatigued doing something like this and if you don’t focus on bracing your stomach you could have a risk to get injured! Just keep that in mind! Have fun and enjoy this Friday!!

FRIDAY 5/19/17

A. “Full Metal Jacket”
4 rounds for time:
10 back squat 185/125 *225/155
15 t2b
*Can take bar from rack
**10 min cut off

B. Accessory
3-5 sets:
50′ heavy prowler push
100′ sandbag carry
150′ double farmer carry