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

Time to test!

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

We said that we were going to keep “Weightlifting Wednesday” going, and we will be! We will be changing things up a little bit, in the sense of we won’t be doing just a clean and a snatch on Wednesday’s, we will mix it up a little bit, but the goal will be do get a heavy barbell in our hands each time!

With today, we get to test our 1 rep max back squat! We haven’t done this since last year, so I’m hoping we see some good PR’s today! Make sure you take your time with warm up reps, show up early to get some mobility in, whatever you need to. We want to give ourselves the best chance of getting as much weight as we can! Have fun!

WEDNESDAY 2/8/17

A. Back squat: Find 1 rep max

B. “Diry Bird”
4 AMRAP:
DB burpee box step over 20″ (AHAP)

 

Test of Fitness

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

To go along with yesterday’s post, another video going over all the different tests that lead to the worlds fittest. Starting with the CrossFit Games Open. Also it should be getting you a little bit pumped for the open. Should be getting you excited to test your fitness and push past those limits. Nothing better then laying it all on the line!

Today we take it a little easier, hopefully you pushed it pretty hard yesterday, so today should be all about letting yourself recover and keeping up your fitness. Enjoy!

TUESDAY 2/7/17

A. “Cool Whip”
5 rounds for time:
10 pushup
15 KBS 53/35
20 abmat sit ups
*15 min cut off

B. Accessory
3-4 sets:
10 DB bent over row (each)
10 DB strict press (each)

Open test

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.

So we have already talked a little bit about the CrossFit Games Open. Below is a little more details to what the open is all about. It is challenging, but rewarding, and always a good time here! We program the workout on a Friday, each class will do them, so it’s just like any other workout we’ve ever done here. Nothing will change in that sense. The one thing I encourage, is that if you plan on showing up to the gym on a Friday (which I hope is everyone) then you will be doing the workouts, so why would you sign up? If you’re already going through the pain, might as well get a reward and see how you stack up, see where you are lacking and see how much you’ve improved from last year!

Just like signing up for a marathon, you get a little more juice in you, same thing here. Signing up for the open gets you working a little bit harder, just how we like it!

Today we get to test a standard workout we do before the open. It has a majority of movements you will see in the open, the open also loves to do high rep gymnastic so it helps here as well. Should be a good time!

Get some knowledge, and see why the open is what it is. A good time. Some swearing so be aware:

MONDAY 2/6/17

A. “Open Test”
20 AMRAP:
50 Wallball 20/14
50 Double unders
40 Box jump 24/20
40 T2b
30 C2b
30 Bar facing burpee
20 Power clean
20 Push jerks
10 Power snatch
10 Muscle ups
*Retest from 1/13/16:

 

 

Listening to Coach Glassman

BOX BRIEF

  • The Nutrition challenge info CLICK HERE
  • We have apparel at the gym for sizing. Write your size on the sheet at the gym as soon as you can!
  • 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.

Today we are listening to the one and only Coach Glassman. If you don’t know who he is, you need to start looking on youtube. He is the CEO of CrossFit, he started it all. He is the man behind all of the knowledge and fitness that has since gone on. He has a bunch of amazing information out there if you’re willing to look for it. Dude know’s his stuff. Today we listen to him by adding in some more dumbbells for workouts. Should be a good time!

FRIDAY 2/3/17

A. Deadlift: find a 5 rep max

B. “Grip and Rip”
3 rounds for time:
21 DB hang power clean
15 DB shoulder to OH
9 DB front squat
*As heavy as possible