Being Prego

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!
  • We have a few members doing a competition this weekend! Tara, Jennie and Tausha will be doing a comp on Saturday @ 619 S. 600 W SLC, UT 84101 at SLC Crossfit! I’m sure they would love for any support they could get! It will go from 9 am-4 pm on Saturday only! Hope to see you there!

I can honestly say I have zero experience in this subject. I will never know what it is like to be pregnant. Nor will I ever know which is harder, giving birth without crossfit or while doing crossfit. But i’m sure we have some people who can say they agree or disagree with the statements in the video. All I know is that this is just a testament that crossfit can be for anyone during any phase of life. It can all be scaled to whatever is necessary and safe for the individual. So many people are scared by crossfit because of what they see on TV or youtube, which probably is mostly bad since people hate crossfit, which is fine, I won’t lose any sleep over it, to each their own. But what people don’t realize is that if they listen to others before them who have been through crossfit and know what is important, they can be safe while doing it, whether you’re pregnant, just had surgery, 80 years old, doesn’t matter. Pretty awesome stuff.

THURSDAY 4/13/17

A. Accessory
For time:
400 m farmer carry 70/53

B. “Jump Ball”
5 rounds for time:
10 wallball 20/14
10 box jump 24/20
100 m run
*10 min cut off

CrossFit Total!

Joni

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!
  • We have a few members doing a competition this weekend! Tara, Jennie and Tausha will be doing a comp on Saturday @ 619 S. 600 W SLC, UT 84101 at SLC Crossfit! I’m sure they would love for any support they could get! It will go from 9 am-4 pm on Saturday only! Hope to see you there!

Today is another one of those tests we talked about Monday. We get to test ourselves by lifting some heavy weights here. We’ve done this awhile ago and it’ll be good to see where our strength numbers are. Be smart about warming up, we won’t have a lot of time today so make sure you show up on time and if you need more time to warm up certain areas show up a little earlier to take care of them! If you’re one of those people that will show up late and won’t warm up and get injured, it will be your own fault and I won’t feel bad for you. Be smart here, and if it feels right, go for a PR. If it doesn’t feel like your day, just do what you can do and learn that another opportunity will come up and when it does you’ll crush it!

WEDNESDAY 4/12/17

A. “CrossFit Total”
15 min at each station
back squat 1 RM
strict press 1 RM
deadlift 1 RM
*Retest from 8/29/16:

8/29/16

MOST RECENT 1 REP MAX BACK SQUAT:

2/8/17

Helena

Teri

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!
  • We have a few members doing a competition this weekend! Tara, Jennie and Tausha will be doing a comp on Saturday @ 619 S. 600 W SLC, UT 84101 at SLC Crossfit! I’m sure they would love for any support they could get! It will go from 9 am-4 pm on Saturday only! Hope to see you there!

I’ve heard this a few times around the gym, and other places as well. Also i’m sure everyone has had times where they’re not as happy as they would like to be. It’s hard to find the in between where you are getting towards your goals but also staying happy along the way. Being happy doesn’t mean you are content with where you are at and you never need to progress because you’re happy. But being happy also doesn’t mean that you don’t go through failures and challenges. At the end of the day it’s hard to find what works best for you, but take a listen and gain some knowledge:

As for today, we go max effort. Don’t hold back, you get rest in the workout, if you try to pace or your transitions are slow you will hinder your score of total pull-ups. Scale as necessary to hit the stimulus, don’t be a hero and be slow and barely get any pull-ups. Go hard, if that means we scale, then we scale, it will help your fitness more so than doing RX and barely getting any reps.

TUESDAY 4/11/17

A. “Helena”
3 rounds for reps
3 AMRAP:
100 dubs
21 KBS 53/35
max pullups
*Rest 1:00 between rounds. Score is total pullups

B. Accessory
Accumulate:
50-75 GHD sit up
400 m heavy sandbag carry

Run Forrest Run

Jackie

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!

Happy happy Monday! Hopefully everyone has had a good weekend. Today is when we will start diving back into hitting weeks hard. As you will notice, we will have some retests this week. This will probably be the case for most of the weeks going forward. It’s nice to retest things and see how much we have improved, or if we have been neglecting certain things. It’s also good to see how many we don’t do so well right after the open, but a few months later we can see some awesome results. You will have some pretty good testing this week to see where you stack up. A longer workout that’s just straight capacity, a strength workout and then a beautiful quick burner with high power output. Now if I was you, I would try to attend all those workouts this week and see how I stack up. Did I do well at all of them? Did I only do good on one of them? What was I better or worse at? These workouts are very well rounded (wasn’t by accident) and will give you a good idea of what you are good and aren’t good at. My guess is that if you’re a stronger person you’ll love the heavy day and hate the long workout day. If you love running 5 k’s or marathon’s my guess is that you’ll love the longer workout and maybe hate the high power output workout and heavy day? If you find some good information, put it to use. Don’t just go “yeah I hate lifting heavy, so i’m just gonna skip it every time”.  You do that and you are missing a link in your fitness. And yes I get it that maybe you’re afraid you’ll get bulky and look like those games athletes (as if that happen to them by “accident” ha) or you just hate running or rowing and going long so you won’t ever show up to those workouts.

Well if that is the case, then my only question to you is why do crossfit then? If you’re not willing to better yourself then why are you doing this? Becoming a better person doesn’t mean I just work on things i’m good at. Becoming better means I work on my weaknesses, in and outside of the gym. The people who do that are the people who are most successful in life. Don’t you want to be successful?

As for today, we make it nasty. I can’t remember where I saw this but I just remember doing this bad boy my first couple months of crossfit and it was just plain horrible. But things that open your eyes up like this workout did, you tend to keep around for a long time. If you’re struggling with workouts like this, time to increase your knowledge. Take a listen and learn. Find something new and put it to use. Always growing and learning. Have fun!

 

MONDAY 4/10/17

A. “Run Forrest Run”
5 rounds for time:
500 m row
400 m run
*35 min cut off
*Can start with run or row
**Retest from 4/5/16:

4/5/16

 

4/5/17
4/6/17
4/7/17
4/8/17

Another retest?!?!

Justine, Aimee, Kate

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!

Well we’ve said that it would be somewhat of a deload week once again, but we would turn up the intensity towards the end of the week. Well you’re seeing it here! This is another retest. It’s been about 6 months since we’ve retested this bad boy, so hopefully we have an idea of how to attack this and get a PR!

Finish Friday with a bang, i’m sure some of you are pretty sore if you came Thursday and hit up Cindy. Make sure you take care of yourself, mash out your legs, get on a foam roller, put a KB on top of your quads, don’t just let them stay sore and not do anything about it. Get them mashed on and help them get better!

FRIDAY 4/7/17

A. “Sugar Daddy”
21/15/9:
Deadlift 225/155 *275/185
box jump 30/24
*10 min cut off
**Retest from 8/24/16

8/24/16

B. Accessory
5-7 sets:
5 bent over row (AHAP, each)
5 bottoms up KB press (AHAP, each)

Bring a Friend Day!

BOX BRIEF

  • Bring a Friend Day is this Thursday! All classes are free to try!
  • 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!

Today is bring a friend day! Don’t be a loser and come by yourself (kidding your not a loser, but still try and bring someone!) Today we get to test another benchmark, this one can catch up to you pretty quick, it’s all bodyweight movements, and it doesn’t get bad until about halfway through, it’s been over a year since we’ve done this workout, so it should be a good retest, and hopefully we’ll be able to see quite a few PR’s!

I know that this video isn’t actually the workout Cindy, it is the same movements but just not 20 minutes long. The reason I picked this workout is because #1 Greg is a crossfit OG and was there from the beginning and #2 and the most important reason I picked this video, is because I want you guys to notice how fast he is moving. This is why people saw such good results from crossfit early on before we had regionals and people focusing year round on the Games. These guys that were OG’s did the crossfit.com workout of the day, which is just 1 workout and they got crazy fit. The reason they got crazy fit is because they hit each workout with intensity. Hitting 15 rounds of Cindy in 8 minutes is pretty damn fast, that’s going hard from the start. Just notice how fast he is moving and still hitting FULL RANGE OF MOTION. Hopefully you guys can take away a thing or two and understand if you want to see good results, or even get fitter, you have to bring this to the table,  it’ll be worth it. Hopefully we see some fire from some people and we move like this!

It’s Katie Hancock’s birthday! If you see her wish her a happy one!

THURSDAY 4/6/17

Bring a Friend Day
A. “Cindy”
20 AMRAP:
5 pullups
10 pushups
15 air squats
*Retest from 9/30/15

9/30/15

 

4/3/17
4/4/17

PR’S TO COME??

Ez, Tressa

BOX BRIEF

  • Bring a Friend Day is this Thursday! All classes are free to try!
  • 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!

Good job to everyone that got some PR’s on the PR board! Always good to see hard work pay off, now lets hope we can get some today as well! Revisting a movement we haven’t done in a while, we have done a lot of cleans, just not in the power version for a 1 rep max. I’m betting if you’ve been lifting heavy, working hard on technique and being efficient that it will pay off! Good luck today!

March 2017 PR Board

WEDNESDAY 4/5/17

“Weightlifting Wednesday”
A. 20 min to find:
1 RM Power Clean
*8/1/16 retest

8/1/16

B. Drop to 90% of part A and hit 5-7 perfect reps

Nutrition Challenge Winners!!!!

Christina

BOX BRIEF

  • Bring a Friend Day is this Thursday! All classes are free to try!
  • 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!

Okay guys, the news is finally here of the winners of the Nutrition challenge! Before we announce, just want to say again, congrats to those of you who were able to stick with it and notice the differences! Hopefully you’ve learned how to eat well and can continue to keep this going as time goes on! As for losing inches, just want to give a shout out to you guys, we had a total of 101 1/2″ LOST FROM THE CHALLENGE!!!!!! Pretty cool to see, and that is with a few people not getting remeasured so I think that is pretty awesome!

And now for the winners, in points it was…………Tara Hammer and Jennie Durrant!

In inches it was……….Tristine Toyn, and Anne Riches!

And, since we had so many awesome people doing it, we were able to squeak out a smaller cash prize to a team who had the best difference in pictures! Obviously we saw a difference on all of you, but these were the most noticeable! And we actually had 3 teams who were in the running, and since it was so hard to decide who was better, we just decided to pick their names out of a had, and the picture winner is……..Joe and Hannah Rees!

Congrats to the winners, for points and inches you guys get 300$ to split between the 2 of you! For the picture, you guys will get 100$ to split between the 2 of you. Congrats again guys, you did awesome, and you will probably have us ask if we can share your pictures for people to see, hopefully it’s a yes?? Good job!

As for tomorrow, we retest, and it won’t be a lung burner like today, think more muscle fatigue. Hopefully a year of doing more of this kind of stuff for accessory has helped you guys, we’ll see!

TUESDAY 4/4/17

A. “Wheelbarrow”
For time:
200 m farmer carry RA 53/35
200 m farmer carry LA
50 KBS
200 m OH carry RA
200 m OH carry LA
50 KBS
*20 min cut off
**Retest from 3/28/16

3/28/16

B. Accessory
3-5 sets:
:30 L-sit
50′ heavy prowler push

New Month New Goals

BOX BRIEF

  • Bring a Friend Day is this Thursday! All classes are free to try!
  • Yoga is back on at the gym! Wednesday’s at 7:15. Mark it on your calendars!

Okay, for those of you who have done the nutrition challenge and are waiting to hear who the winners are, you will have to wait just one more day! We are sorry to keep you waiting, we just still have some people rolling pictures in and some people who got measurements late and all that so it’s taken longer than we had hoped for, we have pretty much got it narrowed down but we just want to make sure! So by Monday Night you will know the winners!!

As for today, it will still be somewhat of a deload week, making it easier on the body, but that doesn’t mean it has to be easy! You will see some retests this week, they are always good to test how our fitness has done, especially after hitting the open for 5 weeks and not being able to be constantly varied! We will certainly be getting back into that for the summer.

As most of you know, it is the first of the month, this means we need new goals on the goal board. These are 30 day goals, that you can achieve in 30 days. Now that the open is over with, this should allow for more time to work on these goals, make them simple, remember that small goals equal big goals, if I want to squat 400# but I can only squat 350#, chances are I will not make 50# in 1 month, but I could shoot for 5# in 1 month, and over time 5# each month will equal up to 50#, make it simple, make it something you will work on everyday, and get to it!

MONDAY 4/3/17

A. “Strict Nicole”
20 AMRAP:
400 m run
max unbroken strict pullup

B. Gymnastic Strength
Accumulate:
50 strict hspu

3/27/17
3/28/17
3/29/17
3/30/17
3/31/17
4/1/17

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