PENNIES!

Sarah

BOX BRIEF

  • We will be making changed to the schedule in the next couple of weeks. Keep your eyes peeled!
  • Nutrition Challenge info is RIGHT HERE
  • For any of the Nutrition videos here they are. VIDEO 1VIDEO 2.
  • Bring a Friend day is this Thursday!

Yesterday was a doozy for sure! Hopefully you guys survived (i’m sure you killed it). Today we have some more intensity, actually a lot of intensity. The goal here is get this done as fast as possible. Not a barbell in sight, just motoring through and getting it done. Don’t think twice. Commit to a suicide pace and get it done!

But before all the fun stuff we have some gymnastic work. Take the time to work on skills and drills to get better. Don’t just always look for going RX or trying the hardest version and doing it ugly. Moving well will keep you injury free, as well as fitter over time. Don’t be in such a rush. Use this time to find a hard option and move well through it. Enjoy!

Today is Kaley Porter’s birthday. If you see her which you a happy one!

TUESDAY 1/16/18

A. Gymnastic strength
Accumulate:
40-50 kipping HSPU
40-50 kipping c2b
40-50 kipping ring dip
*Biggest sets possible

B. “Pennies”
For time:
30/21 Calorie row
30/21 Calorie bike (45/32 AD)
*8 min cut off

How did the weekend go?

Taylor

BOX BRIEF

  • We will be making changed to the schedule in the next couple of weeks. Keep your eyes peeled!
  • Nutrition Challenge info is RIGHT HERE
  • For any of the Nutrition videos here they are. VIDEO 1VIDEO 2.
  • Bring a Friend day is this Thursday!

Well your first official weekend on the nutrition challenge has come and gone. How did it go? Hopefully it went well and there wasn’t too much crying, screaming or cheating. I know that this may be difficult, but I promise if you follow it you will see results. And hopefully it can help you understand how to eat real food so you can live longer and healthier and enjoy life!

Today is another doozy of a day. Some more interval style workout. This is actually a retest from over a year ago, those of you who’ve been around that long hopefully we can see some improvement on this workout. The goal is to find a sustainable pace and keep moving. Have some strategy if you need it but have some fun!

MONDAY 1/15/18

“Hot Tamale”
A. 5 AMRAP:
Cash in: 50 wallballs 20/14
12 deadlift 185/125
12 burpee over bar
**Rest 5:00**
B. 5 AMRAP:
Cash in: 30 wallballs 20/14
9 deadlift 225/155
9 burpee over bar
**Rest 5:00**
C. 5 AMRAP:
Cash in: 20 wallball 20/14
6 deadlift 275/185
6 burpee over bar
*Retest 12/7/16:

12/7/16

 

1/8/18
1/10/18
1/11/18
1/12/18

DAY 1 done!

Dava

BOX BRIEF

  • We will be making changed to the schedule in the next couple of weeks. Keep your eyes peeled!
  • Nutrition Challenge startsThursday, January 11th! All the info is RIGHT HERE
  • For any of the Nutrition videos here they are. VIDEO 1VIDEO 2.
  • Measurements and pictures (front, left side, back) need to be done this week!
  • Once you’ve paid you’ll get your trays for the Nutrition Challenge!

How was day 1? First day is usually either super easy because you’re all jazzed up to do the challenge, or super hard because you realize how you have to eat for the next 6 weeks. Hopefully you have a greater purpose for doing this. If you actually want to lose weight, look better naked, improve performance, etc, then you should be able to stick with this. The goal once again, is to stay healthy and live a longer life then the normal population. You guys will do awesome I know it!

Today is a first week of finishing the week off with a CrossFit Open style workout. This is kind of a mixture of 2 past open workouts mixed together. I could see something like this happening this time around, so always good to be prepared!

Today is Joni Porter’s birthday! If you see her wish her a happy one!

FRIDAY 1/12/18

A. “Looks Familiar”
Prior to 8:00, complete:
3 rounds of:
6 C2b
6 Squat clean 135/95
Then, 3 rounds of:
7 C2b
5 Squat clean 155/105
*Prior to 12:00, complete 3 rounds of:
8 C2b
4 Squat clean 185/115
*Prior to 16:00, complete 3 rounds of:
9 C2b
3 Squat clean 225/145
*Prior to 20:00, complete 3 rounds of:
10 C2b
2 Squat clean 275/175
Prior to 24:00, complete 3 rounds of:
11 C2b
1 Squat clean 295/185

Nutrition Challenge starts today!!

BOX BRIEF

  • We will be making changed to the schedule in the next couple of weeks. Keep your eyes peeled!
  • Nutrition Challenge startsThursday, January 11th! All the info is RIGHT HERE
  • For any of the Nutrition videos here they are. VIDEO 1VIDEO 2.
  • Measurements and pictures (front, left side, back) need to be done this week!
  • Once you’ve paid you’ll get your trays for the Nutrition Challenge!

Today is the start of the Nutrition Challenge. Will it be a challenge, hopefully yes it will. With it being a challenge the goal is it should help you grow and understand how to change bad habits. Remember the goal here isn’t to eat well for 6 weeks and then give up after that. The goal would be after these 6 weeks, how do you treat the other 46 weeks left? That is what we are looking for here. An actual LIFESTYLE CHANGE, not just a “DIET”.

Good luck to you all! Make sure you get your measurements and pictures taken care of!!

A good little video to get you ready:

THURSDAY 1/11/18 

A. “Fighting Words”
3 rounds for time:
9 burpee box jump 24/20
12 HSPU
15 T2b
*Rest 1:00 btwn rounds
**14 min cut off

B. Accessory
4-5 sets:
10 single arm row/side
15-20 banded face pull
10 single arm DB press/side

 

How important is Practice?

Joni

BOX BRIEF

  • We will be making changed to the schedule in the next couple of weeks. Keep your eyes peeled!
  • Nutrition Challenge startsThursday, January 11th! All the info is RIGHT HERE
  • For any of the Nutrition videos here they are. VIDEO 1VIDEO 2.
  • Measurements and pictures (front, left side, back) need to be done this week!
  • Once you’ve paid you’ll get your trays for the Nutrition Challenge!

Here’s a little write up from the mind of Ben Bergeron. I whole heartily agree with this statement. People do need to practice more. But yet everyone is so eager to “RX” or add more volume or keep adding weight instead of moving better. The read below is a great way to think about CrossFit. And might just be a good idea with the open coming up. If there is something you need to work on, make it practice. Don’t just put it into a workout and think that that is practice. Slow it down and learn to move better!

From Ben Bergeron:

Rowing is one of the most brutalized movements in CrossFit. When it comes to rowing, most people are either training or competing, but never get around to actually practicing.

Most don’t know the difference between practice, training and competition.

A lot of people think that they’re training, but they’re actually competing. Here’s how to tell: During your workout, are you trying to beat your PR? After a training session, are you concerned with the scores of other athletes? If you answered yes to either one, you’re competing.

It takes time and patience to improve technique on the erg (or any other high-skill movement). Many athletes try, but find they can’t row as fast, or can’t get as much power. It feels weird, uncomfortable. So they go back to doing what they always do. But here’s the deal: legitimate practice requires that you detach yourself from the results. It requires that you focus on actually getting better, without worrying about the outcome.

Yes, this means that you have take a step back from your training. Of course you can do what you’re currently capable of; if you want to get better, you have to take a step backwards, slow things down, and hammer the fundamentals.

It’s the same approach Katrin Davidsdottir used to improve her muscle-ups after she won the 2015 CrossFit Games. Instead of continually pushing her limits through threshold or volume training, both of which are exciting, she went back to the basics. She spent the first three months rebuilding her kip, which she would practice by doing kip swings in sets of 10. No pulling, no getting up on the rings, no dip out—just swinging with her arms straight, over and over. After three months of that, she added in the next piece of the movement: pulling up onto the rings. She did that for another month. She continued like that, in monthly increments, doing just one perfect muscle-up a day for 30 days. Then she increased it to two, then three. She took big breaks in between sets, and never did muscle-ups in a workout. When she did eventually add them back into workouts, she limited herself to one at a time—no cycling reps. Each one had to be perfect. If they weren’t what she wanted them to look like, she stopped the workouts and got them back to where she wanted them to be.

This is what true practice looks like. If it sounds foreign, it’s because it is an uncommon sight in a CrossFit gym, and is rarer still at the elite level. And yet, it is the bedrock of every other professional sport—in the NFL, NBA, MLB, MLS, and NHL, practice and drills are non-negotiable parts of preparation.

Practice deserves a bigger place in competitive CrossFit, and there are big payoffs waiting for athletes who are willing to find one for it.

WEDNESDAY 1/10/17

A. “15 Going On 30”
15 AMRAP:
15/12 Calorie bike
30 dubs
15 Power snatch 75/55
30 dubs

B. Gymnastic strength
2:00 L-sit
*every break 10 situps or GHD sit ups

How important is sleep?

Ez

BOX BRIEF

  • We will be making changed to the schedule in the next couple of weeks. Keep your eyes peeled!
  • Nutrition Challenge startsThursday, January 11th! All the info is RIGHT HERE
  • For any of the Nutrition videos here they are. VIDEO 1VIDEO 2.
  • Measurements and pictures(front, left side, back) need to be done this week!
  • Once you’ve paid you’ll get your trays for the Nutrition Challenge!

To go along with one of the goals or a way to get points for the nutrition challenge. We talk about sleep. Most people are starting to realize how important sleep really is. Most will say that if you have a choice to get up early and workout or sleep in to get your 7-8 hours, sleep is what should be chosen. That should give you an idea on how important sleep is. They also say if you’re asking about good supplements and only sleeping 6-7 hours a day. You need more sleep and to save your money and stop buying supplements. Pretty crazy stuff. This video also have some good info, really crazy to hear all this good stuff.

TUESDAY 1/9/18

A. Back squat: 3/3/3/2/2/2/1/1/1

 

1/2/18
1/3/18
1/4/18
1/5/18

MEASUREMENTS AND PICTURES!

BOX BRIEF

  • We will be making changed to the schedule in the next couple of weeks. Keep your eyes peeled!
  • Nutrition Challenge startsThursday, January 11th! All the info is RIGHT HERE
  • For any of the Nutrition videos here they are. VIDEO 1VIDEO 2.
  • Measurements and pictures need to be done this week!

The nutrition challenge will start this week! I hope you are all excited! If it’s possible try to get with either Tausha or me and get your measurements done this week! Pictures also need to be taken this week as well.

To go along with nutrition, here is a great video on nutrition. Great interview, very smart. Swearing so be aware but great info and worth the time to watch.

MONDAY 1/8/18

“DT-ISH”
A. 4 AMRAP:
3 rounds:
12 Deadlift 95/65
9 Hang power clean
6 Shoulder to OH
with remainder of time max calorie row
**Rest 4 min**
B. 4 AMRAP:
2 rounds:
12 Deadlift 135/95
9 Hang power clean
6 Shoulder to OH
with remainder of time max calorie row
**Rest 4 min**
C. 4 AMRAP:
3 rounds:
12 Deadlift 155/105
9 Hang power clean
6 Shoulder to OH
with remainder of time max calorie row

 

Goal for the next 6 weeks

Justine

BOX BRIEF

  • If you want info on the nutrition challenge that is coming up on January 11th CLICK HERE
  • We will be making changed to the schedule in the next couple of weeks. Keep your eyes peeled!

If you haven’t noticed, this week has been a “deload” week for you guys. A time to reset the body, hopefully we did workouts that were still difficult, but didn’t destroy you, and we avoided a heavy barbell to help the central nervous system recover a little bit.

As you guys all know, I like to program in “blocks” or “micro cycles”. Basically we have a certain goal for a certain amount of weeks to improve on. These next few weeks will be geared around getting ready for the open.

We all know that the open is just crossfit at it’s core. Which we do on a daily basis. But the open does tend to have some common qualities each and every year. Things like, a barbell that usually increases in weight as you do more work. High volume of gymnastics (c2b, muscle up, HSPU, t2b, etc.) longer workouts (12 min +) and last but not least, dumbbells (which Dave Castro just posted on Instagram might be happening for 18.???).

So over the next few weeks we will be doing some good fitness to get us ready. There will be 2 things you will mostly see here. 1 is you’ll see we’ll have some intervals (work for 4 min/rest 4 min for 3 rounds) or something of that nature. This is just teaching you to put out a very high power output, recover and repeat. The better you can recover, the more fit you can become. The other thing you will see is open style workouts on Fridays. Reason being is that is when we will be programming the open workouts for you guys, so it’ll be nice to have your body prepared and used to that time of workout. The workouts will be open style on Fridays. Some dumbbells involved, some longer workouts, high volume gymnastics, some heavy barbell in there, just the normal stuff. So maybe an idea would be starting to rest on a Wednesday or a Thursday to help you recover a little bit during the week to hit Friday hard!

Every year it amazes people that even though the open is just 1 WORKOUT PER WEEK, how devastating that 1 workout can do to your body. It can wreck you for days. And why is that? Because you tend to put out a huge output for that workout, because it matters to you and because you put a score online. So treat these next few weeks of Friday’s just like that. Hit it with everything you have, that way when the open comes it won’t be a shock to the system!

FRIDAY 1/5/18

A. “Thunder and Lightning”
9/15/21/15/9:
Pullup
Box jump over 24/20
*15 min cut off

B. Accessory
3-5 sets:
10 bottoms up KB press/side
:30-:45 ring support
20-30 hip ext.

Bring a Friend Day!

BOX BRIEF

  • If you want info on the nutrition challenge that is coming up on January 11th CLICK HERE
  • Bring a Friend day is this Thursday. All classes are free to try!
  • We will be making changed to the schedule in the next couple of weeks. Keep your eyes peeled!

Today is bring a friend day! All classes are free to try. You know the drill, or maybe you don’t since we don’t see too many new faces on these days?

But either way invite a buddy to come workout with you! It’s a brand new year, people are all about fitness related goals, shouldn’t be too hard to find someone to want to come get some fitness on!

THURSDAY 1/4/18

Bring a Friend Day
A. “Halo Ring”
Teams of 3-4
20 AMRAP:
10 KBS 53/35
10/7 calorie row
10 wallballs 20/14
*Follow the leader style

Another Nutrition Challenge Video

BOX BRIEF

  • If you want info on the nutrition challenge that is coming up on January 11th CLICK HERE
  • Bring a Friend day is this Thursday. All classes are free to try!
  • We will be making changed to the schedule in the next couple of weeks. Keep your eyes peeled!

Quite a few people had questions about the nutrition challenge and what about this and what about that so we made another video to help you guys out. Along with this we will write out everything on paper to help you guys out. This will be posted at the gym so you guys can read it, or take one home if you’d like. Remember this starts on January 11th! That’s next Thursday. We will do measurements and pictures the beginning of next week! Hopefully you guys are ready!

WEDNESDAY 1/3/18

A. “Long Gone”
3 Rounds of:
AMRAP 4: Bike for Calories
On the 0:00 – 12 Burpees
On the 1:00 – 9 Burpees
On the 2:00 – 6 Burpees
On the 3:00 – 3 Burpees
Rest 4:00 between rounds