Back on that hero workout!

Dava

BOX BRIEF

  • It’s a new month, that means new goals on the goal board!!!

Well we’re back on that train of hero workouts on Friday! Don’t worry you only have 2 weeks left of the hero workouts and then we will take a de load! I hope you guys have been enjoying the workouts, and maybe seeing what the not so common hero workouts are like. Each one is unique but each one demands that we put forth a little something extra for the thanks to those who died for our freedoms! Hit this one hard! Enjoy!

FRIDAY 10/6/17

A. “T.U.P.”
15/12/9/6/3:
power clean 135/95
pullup
front squat 135/95
pullup
*25 min cut off

Bring a Friend Day

Teri

BOX BRIEF

  • Bring a friend day is this thursday!! Invite some friend to come have some fun!!
  • It’s a new month, that means new goals on the goal board!!!

We all know what today is! It’s a great day to have a friend come along and join in the fun! Remember these are the days we have made for you to invite your friends to come workout! The other days we are focused on getting you guys better, so use these days and get some people in here! We always love new people so don’t be a loner!!

It’s Aimee Ferrin’s birthday! If you see her wish her a happy one!

THURSDAY 10/5/17

Bring a Friend Day
Teams of 3
A. “Gravity”
75/50/25:
AD calories
Row calories
bench press 135/95
*25 min cut off

History

Karli

BOX BRIEF

  • Bring a friend day is this thursday!! Invite some friend to come have some fun!!
  • It’s a new month, that means new goals on the goal board!!!

Most of you may know that I love listening to podcasts. If you come to my office at work you will probably walk in on me listening to one of them. The main reason I love them is it’s easy information. You can find out countless good podcasts with great information on them. And we as humans should always be willing to learn more. I think everyone should read and listen more, but that’s just my opinion. Either way I love these podcasts of people talking about how crossfit use to be and how it’s evolved. People just think of it as a sport at times and it kind of makes it not as unique. Having people talk about how it started is always cool to me. Take a listen, be warned they swear a bit here so be ready for it.

It’s Kacey Lish’s birthday! If you see her wish her a happy one!

WEDNESDAY 10/4/17

A. “Reckless”
7 AMRAP:
7 deadlift 225/155
7 burpee over bar
21 dubs

B. Gymnastic strength
Accumulate:
15-20 bar muscle up
30-40 supine ring rows

What kind of goals do we want?

Joni

BOX BRIEF

  • Bring a friend day is this thursday!! Invite some friend to come have some fun!!
  • It’s a new month, that means new goals on the goal board!!!

We always talk about goals and how we want them to be. We talk about how we want them to be S.M.A.R.T goals. If you don’t know what that is take a second and look it up! That is part of the puzzle. The video below will go into some greater depth of how to achieve the goals we want and what action to take.

The biggest thing I see with people is they don’t ever write down the goals for each month because they don’t have any idea what they want to achieve each month, and they try to switch each month. You can switch each month, but you know you can progress each month as well, which makes a bunch more sense. If I had a goal that was maybe achievable in 6 months, why wouldn’t I make small monthly goals that will get me to that goal?

Lets say I wanted to get 30 unbroken pullups. Well maybe first month I start out with a goal of getting 5 unbroken. And if I do then I will try 1-2 times a week to accumulate some reps in sets of 5’s. Next month I can increase that to 7-10 unbroken reps. The next month I can make it 10-15 reps and so on. You see i’m slowly getting to my goal, but i’m having monthly goals that will get me to that goal. If I had 1 pull-up and wanted 30 unbroken, most people would give up if it doesn’t happen in a day (that’s how human’s are, they want everything RIGHT NOW). We need to take small steps to get where we want to be. Think about what goals you really want, then work backwards and take some step by step action to get where  you want to!

TUESDAY 10/3/17

A. 8-10 sets:
1 power snatch + 1 squat snatch

B. “Treacherous”
For time:
400m run 45/25
400m run
400m run 45/25
*10 min cut off

Last Team Series workout!!

Karli, Dava, Teri, Joni

BOX BRIEF

  • Bring a friend day is this thursday!! Invite some friend to come have some fun!!
  • It’s a new month, that means new goals on the goal board!!!

Well today is the last of the team series workouts. Hopefully you guys have enjoyed them and tested your fitness as well as communication skills with one another. It’s always fun to do some partner workouts, nothing better then suffering alone rather than by yourself! Enjoy this one! It’s a benchmark with a twist. If you guys have hit “Jackie” before then you’ll have an idea of how to attack this one!

It was Nicole Porter’s birthday on Sunday! If you see her wish her a happy one!

MONDAY 10/2/17

A. “Team Series 17.8”
For time:
1000m row
50 thrusters 45/35
30 chest-to-bar pull-ups
*Partner 1 does full round then Partner 2
**30 min cut off

9/25/17
9/26/17
9/27/17
9/28/17
9/29/17

Team Series 17.5!

Well the time has come again for the team series workouts! Grab a partner, even if you’re not signed up you’ll be doing this partner style! So tell a buddy to come along with you so you’re not flying solo! Have some fun!

FRIDAY 9/29/17

A. “Team Series 17.5”
10 AMRAP:
Climb the ladder 3/3, 6/6, 9/9, etc..
synchro burpee box jump 24/20
synchro deadlift 225/155

B. Accessory
5 sets:
5 bottoms up KB press (a side)
8 KB bent over row (a side)

Team Series at it again!

Teri, Dava, Joni

Well the time has come again for the team series workouts! Grab a partner, even if you’re not signed up you’ll be doing this partner style! So tell a buddy to come along with you so you’re not flying solo! Have some fun!

THURSDAY 9/28/17

A. “Team Series 17.6”
21/15/9 synchronized reps of:
DB snatch 50/35
Bar muscle-ups
*30 min cut off

B. Accessory
Accumulate:
20-30 turkish get ups (AHAP)

Heavy Day!!

BOX BRIEF

  • We had FNX come on Friday for you guys to test out. I think most of the AM people tried it but not many from the PM. They will be here again this Wednesday night for you guys to test out some supplements and see if it is something you guys would like to have! It has a wide variety of supplements vs. our old partner was mainly selling protein. FNX will give us a chance to purchase Cricket Protein, AM Whey protein with probiotic and nootropics, Pre workouts that are both stimulated or non stimulated, BCAA’s to drink during training/ before/ or after, a pain rub that mirrors deep blue in regards to ingredients at a better price point, a natural testosterone booster, and Krill Oil! Come ready to try some stuff out and see what you think. A consistent supplementation combo is what most of you need to balance what is missing in you normal food intake. For competitive athletes it is completely necessary and for recreational athlete that can’t food prep, skims on meals through the day because they are busy and who can’t eat right after a workout…..IT IS ALSO NECESSARY. You guys put a lot of resources and energy into your training, you should make sure you are seeing the full benefits from it by making sure you are getting what you need to help get what you are chasing! I’m assuming a lot of you will be here Friday with the first Team Series workout happening then! So hope you guys are ready!

Today we squat heavy! Might be a little sore from Monday but life goes on! You still have to walk sore or not so we will still squat and we’ll be okay! Obviously we want to move heavy weight to get stronger, but we always want to move well. If you listen to enough podcasts, you start to understand that games athletes focus on moving well more then anything else. Most of them will not PR their squat year after year after year. Sure they can focus for that, but then they might lose fitness in other areas. So how do they get stronger then? Well they still lift heavy, maybe up to 90% of their 1 rep max or something around there, but they focus so much on moving better each rep, especially when it becomes heavy. If they can move a bar that is 90% of their 1 rep max beautifully, then when they have a 95# barbell in their hands, they will have no problem moving that weight with ease and saving some energy. So what’s the point of the story? Well that you should always be trying to improve your movement, even games athletes don’t move perfect, we can always work on something. Even when you lift heavy, you should be focusing on moving better each and every rep. Yeah you might PR looking ugly, but at some point you will hit a ceiling, and you will have to take steps back to get keep improving. So today I challenge you to lift heavy, but focus on each rep and moving as perfect as possible. Be conscious of how you move, what could you have done better? What did you do well? What will help you on the next set to lift heavier and with better form? Think about these things, don’t just move like hell for the sake of moving. Try and get better, us your time wisely. I guarantee if you do this regularly you will be shocked at the progress you can make.

WEDNESDAY 9/27/17

A. Front squat: 5/5/4/4/3/3/2/2/1/1

Dialen

Brayden

BOX BRIEF

  • We had FNX come on Friday for you guys to test out. I think most of the AM people tried it but not many from the PM. They will be here again this Wednesday night for you guys to test out some supplements and see if it is something you guys would like to have! It has a wide variety of supplements vs. our old partner was mainly selling protein. FNX will give us a chance to purchase Cricket Protein, AM Whey protein with probiotic and nootropics, Pre workouts that are both stimulated or non stimulated, BCAA’s to drink during training/ before/ or after, a pain rub that mirrors deep blue in regards to ingredients at a better price point, a natural testosterone booster, and Krill Oil! Come ready to try some stuff out and see what you think. A consistent supplementation combo is what most of you need to balance what is missing in you normal food intake. For competitive athletes it is completely necessary and for recreational athlete that can’t food prep, skims on meals through the day because they are busy and who can’t eat right after a workout…..IT IS ALSO NECESSARY. You guys put a lot of resources and energy into your training, you should make sure you are seeing the full benefits from it by making sure you are getting what you need to help get what you are chasing! I’m assuming a lot of you will be here Friday with the first Team Series workout happening then! So hope you guys are ready!

Today we get to try out a mixture of two benchmarks. If you’ve been here awhile then you’ve probably hit both of these. Still a great way to test capacity paired with gymnastics! There will be some running so dress warm if you need to! Enjoy!

TUESDAY 9/26/17

A. “Dialen”
For time:
400m run
21 KBS 53/35
21 HSPU
400m run
21 KBS
15 HSPU
400m run
21 KBS
9 HSPU
*14 min cut off

B. Gymnastic strength
Accumulate
1:00-2:00 ring support
1:00-2:00 L-sit

Team Series 17.3

Tara

BOX BRIEF

We had FNX come on Friday for you guys to test out. I think most of the AM people tried it but not many from the PM. They will be here again this Wednesday night for you guys to test out some supplements and see if it is something you guys would like to have! It has a wide variety of supplements vs. our old partner was mainly selling protein. FNX will give us a chance to purchase Cricket Protein, AM Whey protein with probiotic and nootropics, Pre workouts that are both stimulated or non stimulated, BCAA’s to drink during training/ before/ or after, a pain rub that mirrors deep blue in regards to ingredients at a better price point, a natural testosterone booster, and Krill Oil! Come ready to try some stuff out and see what you think. A consistent supplementation combo is what most of you need to balance what is missing in you normal food intake. For competitive athletes it is completely necessary and for recreational athlete that can’t food prep, skims on meals through the day because they are busy and who can’t eat right after a workout…..IT IS ALSO NECESSARY. You guys put a lot of resources and energy into your training, you should make sure you are seeing the full benefits from it by making sure you are getting what you need to help get what you are chasing! I’m assuming a lot of you will be here Friday with the first Team Series workout happening then! So hope you guys are ready!

A taste of what you guys will be doing tomorrow! Enjoy!

Totally spaced saying happy birthday to Craylin Toone on Friday! If you see her wish her a late one! My bad!

MONDAY 9/25/17

A. “Team Series 17.3”
For time:
50 synchronized wall-ball 20/14
30 cleans, 135 / 95 lb.
50 synchronized wall-ball
20 cleans, 185 / 135 lb.
50 synchronized wall-ball
10 cleans, 225 / 155 lb.
*Time cap: 12 minutes
Tiebreak: Time after wall-ball sets

B. Accessory
3-5 sets:
20-25 banded good morning
100′ sandbag carry (AHAP)

9/18/17
9/19/17
9/20/17
9/21/17
9/22/17