Taking things overhead

Tara

BOX BRIEF

  • The Nutrition challenge info CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out CLICK HERE
  • Week 1 food for Friday Night Lights will be Soup! We’ll have a sign up sheet at the gym. Families are more than welcome!
  • Heat times are up at the gym. Make sure you sign up for a heat time!

Today we lift heavy! Yes, days like today are always amazing! Not too much heavy breathing, just put some heavy things overhead and then you’re good! Hopefully we can get some PR’s while we’re at it!

Here’s a video of the same movements we will be doing. Of course the reps are different, but you get the idea. We should have 3 different movements happening here. Notice the differences and how to go about getting the most benefit with each movement. We want some PR’s here!

Yet another video of why you should sign up for the open! It’s coming down to the wire, make sure you sign up, it literally takes less than 5 minutes to do it! It’s worth it I promise!!

WEDNESDAY 2/22/17

A. “Weightlifting Wednesday”
Find a max for each movement:
10 min 5 RM strict press
12 min 3 RM push press
14 min 1 RM push jerk
*3 seperate scores and 1 total score

 

2/20/17

Maximizing the CrossFit Open

Kerry, Grandma Lu, Harper, Joni

BOX BRIEF

  • The Nutrition challenge info CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out CLICK HERE
  • Week 1 food for Friday Night Lights will be Soup! We’ll have a sign up sheet at the gym. Families are more than welcome!
  • Heat times are up at the gym. Make sure you sign up for a heat time!

This is some great information on how to go about the open. Some of this information is more for the coaches side of it, but he also talks about workouts and how to go about them, mental approach, etc. If done this a few years now, and programming through it, watching videos, reading, etc you start to find out what methods you want and how to keep people healthy and perform their best during the open.

We will be following a similar approach that Ben has described. We will still be doing our standard “Weightlifting/Heavy day” on Wednesdays, Monday and Tuesday will be all the fitness, and Thursday will be nice and easy. My suggestion to most of you, is that if you plan on doing the Open workouts on Friday (if you come to class on Friday you will be doing them) then I would make Thursday a rest day. You don’t want to go into Friday, gassed and exhausted. The goal here is to hit every open workout with as much intensity as possible. This will maximize our result! Should be a good time! Hope you enjoy these next 5 weeks! They’ll be over before you know it!

As far as today, we get some good fitness in! A retest from a few years back! It’s a good one and should be done quick! The goal is no pacing, go at it from the jump! Hopefully we’ll see some improvement from 2 years ago, I have no doubts we will 🙂

TUESDAY 2/21/17

A. “Pina Colada”
For time:
30 calorie row
30 burpees over bar
30 hang power clean 135/95
*Retest from 2/6/15
**10 min cut off

2/6/15

B. Accessory
Accumulate:
50 supine ring row
50 hip ext.
50 GHD sit up

Open Week 1! Friday Night Lights food!

Amber, Clay

BOX BRIEF

  • The Nutrition challenge info CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out CLICK HERE
  • Week 1 food for Friday Night Lights will be Soup! We’ll have a sign up sheet at the gym. Families are more than welcome!

Well it’s finally here! The open 17.1 will be announced Thursday night. A lot of people around the world will be tuning it to see what kind of horror Dave Castro has in store for us! And then come Friday we will hit it hard!

Like we’ve said in previous posts, you should be signed up by now, hopefully you decide too. If you are signed up, I would suggest coming to Friday Night Lights to get your workout in! It makes the open much more fun! Hitting the workout hard with other’s who have signed up, and then getting to each some delicious food after. That’s what makes the open fun for many! Most of you may never sign up for a competition, but this can give you that competition feel, going in heats, but with people who support you and want you to do your best! Nothing better than that!

This week for our potluck dinner for Friday Night Lights will be soup. Anything you want to bring works for us! We’ll have a sign up sheet at the gym. You can either bring a soup, a salad, or dessert of some sort! Anything works for us! Families are more than welcomed! So please don’t think you cannot bring them along! The more the merrier!

We will also have a heat sheet at the gym. For those of you that plan on doing the workouts at night ( I would suggest it, it’s pretty awesome!) we’ll have you sign up under a time. This will allow us to keep people moving so it doesn’t last all night long. So please sign up under a time! The time you sign up under will be the time that you will WORKOUT! So make sure you show up before that time and you’re properly warmed up. We will be going over the workout, scaling options, tips and all that around 5 pm. So I would try and show up then so you can get all your questions answered. Once the workouts starts and we start judging it’ll be hard to get in a lot of questions since we’ll be moving all over the place getting stuff done! I hope to see you guys there! And hopefully you sign up, even though I dread open season, it really is awesome to see how much effort people put forth, and how proud they are when they accomplish what they thought they never could! And everyone can do! There is a scaled option as well! So don’t think you cannot do it because you can! If you do our daily class workouts, then you can do it! Hope to see you there!

Happy birthday to Justine Kinnear and Kate Wiscombe. If you see them wish them a happy one! Also Shannon Trip had a birthday on the 19th, wish her a happy belated one as well!

MONDAY 2/20/17

A. “Swear Jar”
12 AMRAP:
20 wallball 20/14
15 t2b
10 power snatch 95/65

B. Gymnastic strength
Accumulate:
3:00 HS hold or 100-150′ HS walk

2/16/17
2/17/17
2/18/17

Friday Night Lights!

Joni

BOX BRIEF

  • The Nutrition challenge info CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out CLICK HERE

Another open blog post, boo. I know but just more of a reminder then anything else! Along with doing the open workout on Friday, we also will be doing Friday Night Lights once again!! Everyone’s favorite thing about the open!

How we will do this is like we have done in years past. We won’t have classes in the PM, instead we will have a sign up sheet at the gym. You will sign up for a certain time, the time you sign up for will be the time you are WORKING OUT. So you should already be warmed up, ready to go by that time. We will have a explanation/tips/scaling options for the workout at 5:00 pm on Friday. Even if your heat is later I would suggest showing up at that time to get all the information you can. I will be running all over, judging people, keeping heats rolling so you won’t be able to ask me many questions and get much information out of me once we start working out.

We will also be doing a potluck dinner like we have done in years past! We will have a certain dish written down that will be the main dish. If you plan on coming, please fill out snacks/salads/desserts, whatever you can to help. You can bring all of your family, friends, anyone is welcome. Just make sure you bring some food and help us out with a lot of people showing up, we need all the help we can get! We will have a list of heat times and potluck next week. Make sure you sign up for it! Should be a good time! Friday Nights are the best for the workouts!!

Happy birthday Mitch Ross! If you see him wish him a happy one!

FRIDAY 2/17/17

Teams of 2
A. “Big Rig”
For total time:
1500 m row
1000 m row
500 m row
*You go, I go format. While resting you must complete 50 KBS the first resting period, 40 KBS the second resting period, and 30 KBS the third resting period. 53/35
**30 min cut off

 

2/15/17

Bring a friend day!

Stan

BOX BRIEF

  • The Nutrition challenge info CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out CLICK HERE

Today is bring a friend day! Should be a good one today! Make sure you have some people come with you and enjoy the fun! Little bit different then what we usually do, that’s what will make it so fun 🙂 Hope you like it!

THURSDAY 2/16/17

Bring a Friend Day
Teams of 2
A. “Ring of Fire”
2 rounds for max reps. 3:00 at each station:
1) Burpee box jump 24/20
2) Walking lunge (50′ sections)
3) AD calories
4) Bear crawl (50′ sections)

The Open is 9 days away!!

Bro

BOX BRIEF

  • The Nutrition challenge info CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out CLICK HERE

I know it’s like beating a dead horse always talking about the open. But it needs to be addressed! I know many of you love to wait till the last moment, I get that, but sometimes signing up gives you a reason to work just a little harder! The first workout will be announced next Thursday, they will do a live showing of games athletes doing the workout, you will get to see how they attack it, and what their scores will be. This is all quite exciting to see! It’s fun to see who has been working hard, what their strategies were, who ended up doing better, and of course, what workout we will be doing!!

But that is just a small part of it! Obviously if you plan on coming on a Friday, you are going to be doing the workout, so why wouldn’t you sign up? Most people stress about the open, I personally hate the open. It’s very stressful for me, getting heats, food, judges, strategies, and doing the workout along with all of that. But along with doing a workout that you will put a score in online, you get to see the huge part of this community! You get to share a common bond with people from all over the world. Last year I think of 300,000 people signed up for the open, that is crazy to think that you can share something with that many people! Very few things allow you to do something like that!

Along with sharing that common thing, you also get to have some great people cheering you on. Yes if you work out with the class you already deal with working out next to someone else. But when you have people yelling at you do push the pace, to do 1 more rep, it’s crazy to see the level you can push to and the progress you can make that you didn’t think possible. Many people during the open will get a first. Some people will get their first muscle up, pull-up, get a PR on the clean or snatch! All of this, I believe, happens because they are being pushed more than normal. And when you are pushed, many people are able to rise up to the occasion and do what they never thought possible!

The last reason is it’s fun. Yes who doesn’t love a little competition right? It’s fun to see where you stack up, not just in the gym but in the city, state, region, world, age, etc. It’s pretty cool to see what you are good and aren’t good at. Many people will already know what they struggle with, but maybe it’s not as bad of a weakness as another movement? Or maybe you’re pretty good a certain movement that you were unaware of? What does this information do? Well hopefully it helps you to improve. If I knew I sucked at burpees, I would probably show up to all of the burpee workouts so when the open came up again, I improved! Being judges also open’s up peoples eyes, seeing maybe they should no rep themselves a little more and hold a higher stand, because sometimes it can smack you in the face during the open!

All of these things are what the open make it what it is! You’re doing the same workout as top level competitors, you know what they’re going through cause you’ve been through the same thing, and that’s a pretty cool thing!

It’s Wednesday, we know what that means, time to lift heavy, get some PR’s, get stronger!

Happy Birthday, Suzette Richins and Taylor Hoffman! If you see them wish them a happy one!

Another reason why the Open is a good thing:

THURSDAY IS BRING A FRIEND DAY!!!

WEDNESDAY 2/15/17

A. “Weightlifting Wednesday”
8 sets to find heaviest complex:
Power clean + hang squat clean + front squat

B. Cashout:
50 ring dips
50 t2b
*In biggest sets possible

 

2/13/17
2/14/17

Member of the Month!

Comer

BOX BRIEF

  • The Nutrition challenge info CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out CLICK HERE

Our member of the month is Kacey Comer!!

Congrats Comer on being CFU member of the month! Time to celebrate! If you could go on “America’s Got Talent”, what would you showcase?
My fantastic “Nip Sync” or “Pec Dance” abilities.
If you could have dinner with any 3 people in the world who would it be and why?
Donald Trump-I would like an inside scoop on his future plans
Vinny Pazienza- To see what drives him to keep pushing through adversity
Marcus Luttrell-To express my thanks and gratitude for his sacrifice to this great country
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 would be playing the cow bell because let’s face it, you can always  use “more cow bell”
The name of the band would be “The Geriatrics” because after crossfit we are always walking like crippled old folks
If you could only have one meal for the rest of your life, what would it be?
A Bingham’s Custom Meats seasoned Rib Eye, sliced potatoes with “Sirmonsterloin” seasoning all cooked on a Traeger and a green salad with ranch on the side.
If you won the lottery what would be your first selfish purchase?
I have thought about this before. I would build a gym large enough to house Crossfit Unknown and Head Over Heels Tumbling Gym then Ez the kids and I could workout whenever we wanted.
You’re about to be featured on the Food Network for a single dish. What would it be?
Bacon Wrapped Jalapenos because they are sooooo yummy and everyone loves them.
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?
Katy Perry- (mostly because it would make my kids happy) She seems funny and it would no doubt be a good time. If it was just for me then it would need to be AC/DC
It’s a zombie apocalypse. What are the three things you are taking from your house?
My family because it’s the one thing I couldn’t live without
A gun with endless ammunition
My Cell Phone to call for an UBER and back-up
Thank you Comer for always keeping everyone smiling! You come in, work hard, have fun, and of course do some talking! Comer also has helped us out numerous times with odd end jobs and was happy to help! We certainly appreciate and you deserve to be member of the month!

 

TUESDAY 2/14/17

A. “Wildest Dreams”
20 AMRAP:
12 c2b
12 power snatch 115/75
12 box jump over 30/24

New Look!

Karli

BOX BRIEF

  • The Nutrition challenge info CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out CLICK HERE

As you can see, we’ve finally been able to update our website!! I hope you guys like it! It’s been a work in progress ever since we got a website, so it’s nice to finally be able to enjoy the new look! Hope you guys like it as well!!

We want to remind everyone to sign up for the CrossFit Games Open! We have about 12 days until the first workout is announced! Trust me, you guys can do the open! It’s just like any other workout! Click the link above and it’ll take you right to it!

As far as for today, well we know dumbbells will be in the open, so we might as well get comfortable with them right? Right. It’ll get a little nasty, but it should be quick as long as you are pushing the pace. Grab the DB’s and go, don’t wait around forever!

Some videos to help you out with the dumbbell movement today!

MONDAY 2/13/17

A. Bench: 5/5/5/5/5

B. “TTFN”
For time:
10/8/6/4/2- DB hang cluster 50/35
50/40/30/20/10- Dubs
*Cluster = squat clean into a thruster

2/8/17
2/9/17
2/10/17
2/11/17

Skill day Friday

BOX BRIEF

  • The Nutrition challenge info CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out CLICK HERE

Today will be a little different then normal. Some of you may get a little frustrated with today’s workout. Not because you won’t be able to breath or because it’s crazy long, but because it requires some skill. Skill that a lot of you have worked on, but haven’t mastered it yet. Or maybe you’ve got it down, but then you add in heavy breathing and it makes it a totally different ball game. Today we have some fun with doing some skill work in a workout.

It’s always good to test thing kind of stuff, remember we want to be as well rounded as possible. If you’re 60 years old, and can deadlift 200# and can do some pull-ups and handstand walk, I would say you are pretty dang fit for your age. That is the goal anyways, to continue to stay fit as we age, and today we get to try to help out some of that fitness! Have fun, pick a scaling option that is challenging for you, don’t go easy route and don’t rush through this, I get it that you want a fast time, but try to become better with moving with a purpose and not just flying all of the place like a chicken with his head cut off.

FRIDAY 2/10/17

A. “No Hands”
5 rounds for time:
10 deadlift 275/185
25′ HS walk **50′ HS walk
*15 min cut off

 

No barbell in sight

BOX BRIEF

  • The Nutrition challenge info CLICK HERE
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open CLICK HERE.
  • We need some people to help judge the CrossFit Games Open. To help us out CLICK HERE

Yesterday we lifted heavy, hopefully you were able to get a PR! Sometimes we have to except the fact that the PR just isn’t there and that’s okay! If we always PR’d then there would be a lot of people who can squat 1000 pounds. So we have to be okay with not always getting a PR. One thing you can look at is just making sure the effort is there. If on heavy day you tend to sandbag it a little. Don’t always go heavy, are afraid you’ll get “too bulky” (talking to the ladies out there) or purposely skip heavy days then you are doing yourself a disservice. You are creating a chink in the armor, and will never become your full potential! Don’t be afraid to take chances and go heavier, I promise it will do you some good!

THURSDAY 2/9/17

A. Gymnastic strength
4 sets for max reps at each movement:
:30 strict hspu
:30 t2b
:30 strict ring dip
*Rest :30 between movements

B. “Restless”
For time:
50 calorie row
40 pullups
30 calorie row
20 pullups
*10 min cut off