Tabata!

JENNIE

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!!
  • It’s a new month, new month equals new goals! Get them on the board and start working on them!
  • Bring a Friend Day is this Thursday!!

Today we get some old school stuff inside the gym. We get to do some TABATA! If you don’t know what tabata is, it’s intervals that are :20 on/:10 off repeated for 8 intervals. Then you move on to the next movement. How hard can 20 seconds really be? Well we’re going to find out! Should be a fun one and you should be able to push the pace. The goal is to hit the same number of reps each interval. My first set all the way to my last set should be hitting the same reps in those 20 seconds. Now that doesn’t always happen, but it’s a good place to start! Work hard and have some fun!

TUESDAY 6/13/17

A. “Tabata”
box jump 24/20
row for meters
KBS 53/35
pushups
*Rest 1:00 btwn movements.

B. Accessory
Accumulate:
2:00 weighted plank
2:00 ring support

Consistency

Christina

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!!
  • It’s a new month, new month equals new goals! Get them on the board and start working on them!
  • Bring a Friend Day is this Thursday!!

Pretty good podcast below. Some great knowledge going on in this one. It’s a bit long but can listen on a Sunday while you relax, do food prep, be lazy, whatever it is that you do on a Sunday! A lot of it is on consistency, but not just in the gym, but in life, which I think gets lost a little. We are all strict about working hard at they gym, but what about eating consistent? Doing mobility? Doing drills to improve range of motion, avoiding injury? Spending more time with family? All of this we can improve on! Take a listen!

MONDAY 6/12/17

A. Thruster: 3/3/3/3/3

B. “Frantastic”
9 rounds for time:
5 thruster @ 60% of heaviest 3 rep
5 pullups
*10 min cut off

Training with Intention

Joni

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!!
  • It’s a new month, new month equals new goals! Get them on the board and start working on them!

Take a listen to this podcast. Pretty good info here. We follow a lot of these protocols. The rest of how you approach a workout is up to you. We do a lot of the “practice” or “technique work” with a lot of our movements. A lot of you might think it’s stupid or pointless. Well if the fittest woman in the world can work on technique, then so can you guys. When we go over those movements, move with a purpose and you’ll get better.

It’s Lisa Jensen’s birthday! If you see her wish her a happy one!

FRIDAY 6/9/17

A. 8 sets:
power clean + hang power clean

B. “Either Way”
10 AMRAP:
1/2/3/4/5- Power clean 185/125
10/20/30/40/50- Dubs

Retest day!

Kaley

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!!
  • It’s a new month, new month equals new goals! Get them on the board and start working on them!

Today we get a nice little retest! I know most of you remember this one if you’ve been here awhile. It’s a little nasty, but it’s suppose to be so that’s okay! Remember squats should be heavy. Anyone can jog the run’s and go unbroken on the back squats. The goal should be to run so hard that you CANNOT go unbroken on the back squats. Push the pace and be okay with breaking up the squats!

THURSDAY 6/8/17

A. “Shoot the Thrill”
For time:
800 m run
21 back squat 225/155
800 m run
15 back squat
800 m run
9 back squat
*21 min cut off
*Retest 6/23/16

6/23/16

 

6/5/17
6/6/17

Member of the Month

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  • 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!!
  • It’s a new month, new month equals new goals! Get them on the board and start working on them!
Taylor Hoffman

 

Congrats Taylor on being the Member of the Month!! How long have you been with us at CFU, and tell us about your first experience or workout.

 I have been coming to CFU since April 2016. I did come back in 2013 once but I was so sore the next day I couldn’t walk and I called in sick to work.

 If you could have any super power, what would it be?

If I could have any super power it would be to FLY! I am always late…

What advice would you give to someone wanting to start CF?

My advice would be to get out of your comfort zone and push your self. And the soreness eventually gets better. It doesn’t go away, but it gets better.

What do you do for fun/hobbies outside of CF?

Outside of crossfit I like to hike, backpack, scuba dive, travel, and take naps..hahah

We’re starting a band and you’re in it! What instrument are you playing, and better yet, what is the name of the band?

 I don’t play instruments. I am a singer. You may have heard of me. Taylor Swift.

What’s a day in the life of you like?

6:30 –I get up and eat some breakfast, take my little dog Scout for a walk, and get ready for work,

8:00-5:00 –Work as a dental hygienist

5:00 –Crossfit, then go home and cook my sweet husband a delicious meal.

 What’s the first CD you ever bought?

NOW 1

What’s the last thing you searched for on Google?

Why is my dog throwing up grass

Thank you Taylor for always showing up, working hard, and always trying to find a way to get better! Always spending extra time to work on the little things that will get you better!

 

WEDNESDAY 6/7/17

A. “Upside Down”
5 rounds for time:
10 calorie row
10 pullups
25′ HS walk
*14 min cut off

B. Accessory
5-6 sets:
:20-:30 L-sit
50 m sandbag carry

 

Pick it up, put it down

Taylor

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!!
  • It’s a new month, new month equals new goals! Get them on the board and start working on them!

Today we get to lift heavy, with a quick little workout after. The goal like always when we lift heavy, is to focus on just the lifting portion. Have that be your main focus and where you put all your energy. The workout is just something I program to keep you sane, but I really don’t care much about it. I care more about the strength. So focus there, if you put effort into getting stronger, you will get stronger.

Also I know quite a few of you go like 5-6 straight days, or some of you never take a day off, feel bad if you miss one day of workout out, try and do extra stuff at home if you miss a day, etc. You can take a listen here. Some of you may need to hear this, others may need to understand recovering is just if not more important than actually working out hard each day. If you never recover, you’re digging yourself a hole that is hard to get out of.

TUESDAY 6/6/17

A. Deadlift: 2/2/2/2/2/2/2/2

B. “Broken”
5 AMRAP:
10 burpee box jump 24/20
20 KBS 53/35

HERO WORKOUT, WITH A TWIST

Ez

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!!
  • It’s a new month, new month equals new goals! Get them on the board and start working on them!

Just a reminder that we have a new month. And a new month means new goals on the goal board. Make sure you write some down and start working on them!

Great job to everyone who got some PR’s this month! Remember to keep track of anything! Every PR you should know so we know if we’re improving or not! Keep up the good work!!

Today we get to do a hero workout, but with a twist. The normal workout “J.T.” is 21/15/9 hspu, ring dip, pushup. We just threw in some 400 m runs to mix it up a little bit. The question is, does it make it easier or harder with the runs? The normal JT is shorter, but you get way more muscle fatigue when it’s just pressing movements over and over again. With the runs you will get a little break and allow yourself to get some blood back into those arms. But the runs do make it longer, so who knows? Either way the goal should be to push the pace on the runs. You will break up these movements no matter what. Pressing over and over again is bound to cause fatigue, so if you’re gonna break up the reps, then you should push the pace on the run! Why not? Happy monday!

MONDAY 6/5/17

A. “Running JT”
For time:
400 m run
21 hspu
21 ring dip
21 pushup
400 m run
15 hspu
15 ring dip
15 pushup
400 m run
9 hspu
9 ring dip
9 pushup
400 m run
*20 min cut off

5/29/17
5/30/17
5/31/17
6/1/17
6/2/17

Last week of Regionals

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!!

Finally Friday! Hopefully you’re not still sore from Murph! Just reminding you guys it’s still a deload week! Watch some regionals this weekend and relax! This is the last week of Regionals, after this we know all the people going to the games and then we wait until August for the games! So sit down, watch some crossfit and relax!

Happy Birthday to Dava Jensen (on the 3rd). If you see her wish her an early one!

FRIDAY 6/2/17

A. “Thumper”
10 AMRAP:
10 box jump 24/20 (step down)
10 t2b
10 hspu

B. Accessory
3-5 sets:
10-20 hip ext.
6-8 single arm row 2′ top/2′ lower (a side)
6-8 single arm DB press 2′ top/2′ lower (a side)

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)