Big Athlete

You hear people all the time talk about how CrossFit is a sport for a medium sized athlete, for a guy let’s say between 5ft 9′ and 5ft 11′ and around 185-195#. While this might be true to be one of the fittest on earth, that isn’t always the case. You can take a look at Brent Fikowski who’s a bigger or “taller” athlete. Josh Bridges who is a “Smaller” athlete, the list goes on and on.

What you do hear from time to time, is people complaining about the workout based on their size. For example, is you see a bunch of gymnastic movements, generally the taller or bigger athletes tend to hate it. On the flip side, if you see wallballs and rowing, you tend to hear all the small athletes complain. Well the video below might help those of you that are on the taller or bigger side and how you should go about your training. Doesn’t mean you have to change your entire approach, but maybe adding in some things to help you out.

MONDAY 11/5/18

20 AMRAP:
20/15 Calorie Row
20 Deadlift 225/155
20 Box Jump 24/20

Freakin’ Friday!

Leaving the office Friday like…

Friday is finally here! Like we say every Friday, hopefully you have something fun planned for the weekend. Maybe fun to you is just hanging out at home with a significant other. Or maybe it’s partying with friends, whatever it is, get away from the gym. Have some fun, don’t be boring, try something new. You only live once!

If you hit today’s workout some things to think about with the video below. CrossFit is different than any other sport with the fact that we want to be good at everything. And sometimes being good at everything means you have to have different “technique’s” to movements. Something that might be faster, something for heavier loads, etc. Today is no different. Touch and go reps and the set up is much different than doing something that is just a 1 rep max. If you don’t know the difference you need to learn the difference. This can help make it much easier with these type of movements, as far as cycling and adding more weight to a lift.

FRIDAY 11/2/18

Power Clean
Build to a heavy 3 rep in 15 Minutes

12 AMRAP:
3 T2b, 3 Power Clean 135/95
6 T2b, 6 Power Clean
9 T2b, 9 Power Clean
*Continue to add 3 reps to each movement every round.

OR…
Coaches Choice!

Bring A Friend Day

REMINDER

This Thursday is Bring a Friend Day. All classes are free to try!

Today is Bring a Friend Day. Hopefully we can see some new people showing up today. We love to meet them, and today is a perfect day for them. We tailor these workouts to make the movements less complex to help those that are new. So invite some new people to come have some fun!

If you see someone you don’t know, don’t be a stranger, say hi to them, introduce yourselves and get to know them. Heck, maybe even team up with someone you don’t know instead of a partner you do know! Mix it up a bit.

THURSDAY 11/1/18

Bring a Friend Day
Teams of 2
For time:
100/70 Calorie Row
200 Double Unders (100 Hops)
100 Front Rack Walking Lunge Steps 53/35
200 Double Unders
100/70 Calorie Row
*30 Min Cap

Happy Halloween!

REMINDER

This Thursday is Bring a Friend Day. All classes are free to try!

Happy Halloween to all of you out there! Hopefully you don’t dread this holiday. If you do, shut off the lights at home, stay in your room and watch netflix to get away. For those of you that love this holiday, try and sneak some candy from the kids.

With that being said, we hope you guys have a fun and safe night! Spend time with the family, go out and do something fun, whatever you do don’t be boring! And remember, is it really a “cheat” if it’s on a holiday? I say no!

Hope everyone can make it today for a fun Halloween workout! Come in and have some fun! Remember that tomorrow is Bring A Friend Day! Hopefully if your not isn’t too crazy and if you see some family members, maybe guilt them into coming to a class 😉

WEDNESDAY 10/31/18

“Halloween”
20 AMRAP:
31 Box Jump 24/20
31 C2b
31 Kettlebell Swings 70/53
31 Thruster 75/55
31 Pushups
31 Hang Power Snatch 75/55
31 Burpees Over Partner
31 Abmat Sit Up
31 Wallball 20/14
31 Push Press 75/55

Thank You!

REMINDER

This Thursday is Bring a Friend Day. All classes are free to try!

Thank you to all who came out for the Halloween Party! You guys are what make this community what it is. It’s always nice to work hard in the gym, but also to be able to hang out and have a good time with the friendships you’ve made in the gym.

For those of you that didn’t come, you’re dead to us. Just kidding, but you better have had a good excuse for not coming?? Or do you not like to have fun?

TUESDAY 10/30/18

Gymnastic Strength
5 sets:
Max Strict HSPU
*Rest as needed between sets. If you complete over 10 reps, make it more difficult (can add deficit, weight, paralletes, etc)

Death By 10 Meters 2.0
Farmer Carry (AHAP)
*Min 1 do 10m Farmer Carry. Min 2 do 20m Farmer Carry and so on.
**If you tap out, you will do 50% of your last set until everyone is finished

PARTY IS TONIGHT!

REMINDER

Halloween party is Monday Oct. 29th at 6 pm. Bring chili and/or cornbread for a cook off! Prizes for chili, cornbread and costumes! Bring the whole family! Be there or be square!
This Thursday is Bring a Friend Day. All classes are free to try!

Don’t forget that the Halloween party is tonight! 6 PM is when the fun will be starting. The only PM class that will happen is the 4:30 class. So if you want to workout plan accordingly! But if you are usually a PM gym goer, you should be showing up to this party. It’s not like you’re doing anything else right? And if you don’t dress up we have the authority to kick you out. Don’t think we won’t!

Show up, have a good time, eat some good food, talk to some great people. Bring the whole family, dress up and have some fun. Don’t be boring, boring people are literally the worst. And do you want to be the worst? I wouldn’t think so, so show up!

MONDAY 10/29/18

5 rounds for max reps:
Max Reps Unbroken Bench Press 195/130
Max Reps Unbroken Strict Pullups
Max Reps Unbroken Front Squat 195/130
*Perform 1 round every 6:00. Score is total reps. Front squats will be from the ground.

Halloween Party!! Don’t Miss Out!

REMINDER

Halloween party is Monday Oct. 29th at 6 pm. Bring chili and/or cornbread for a cook off! Prizes for chili, cornbread and costumes! Bring the whole family! Be there or be square!

The weekend is basically here! Hopefully you guys have something fun planned! Don’t be boring, the worst thing a person can become! Be the fun person everyone wants to be with and go out and use your fitness!

But before you think about your weekend plans, make sure you have it written on your calendar about the Halloween Party happening Monday October 29th and 6 pm! 5:30 and 6:30 pm classes will be cancelled. Show up with some chili and some cornbread so you can win the cook off! Also bring the whole fam damily! The more the merrier! You better dress up though! We hope we can see you all there, and hopefully it’s a better turn out than our lake party! Hope you can make it!

FRIDAY 10/26/18

Deadlift
2-2-2-1-1-1

7 rounds for time:
7 Deadlift 225/155
7 HSPU
100m Run
*15 Min Cap

OR…
Coaches Choice

Throwback Thursday

REMINDER

Halloween party is Monday Oct. 29th at 6 pm. Bring chili and/or cornbread for a cook off! Prizes for chili, cornbread and costumes! Bring the whole family! Be there or be square!

We are official over the hump! The weekend is getting closer and closer. Some might be using Thursday’s as a rest day, others might be making up for a missed day. Some might be trying to hit it hard all week. Either way the video below is a bit of a “throwback” for a Thursday. If you don’t know who Mikko Salo is then do you even CrossFit?

You probably do, but maybe you just weren’t around before 2010 or 2011. Mikko is the freaking man, and is famous for having a freak of an engine. His capacity is insane. So if you’re bored, and have an hour to hang out, might as well take a watch and enjoy! Relive some glory days of CrossFit, before everyone though it was cool to try and compete!

THURSDAY 10/25/18

Gymnastic Strength
Accumulate:
40-50 Kipping Ring Dip
15-20 Bar Muscle Up
*Biggest sets possible

4 rounds for time:
20 Wallballs 20/14
10 Burpees
*12 Min Cap

Hollow Hold

REMINDER

Halloween party is Monday Oct. 29th at 6 pm. Bring chili and/or cornbread for a cook off! Prizes for chili, cornbread and costumes! Bring the whole family! Be there or be square!

Some more olympic lifting on the board for today. Today is more skill work under fatigue. Don’t think just because it says that YOU CAN build, that you should. Focus on movement quality over anything else. Move better and you will progress longer.

When it comes to the accessory, most people tend to get confused about the hollow position. They don’t understand how hard it should be, and if it feels easy, you can always get a little bit tighter! But don’t forget that the hollow position is the foundation for any gymnastics movement that we did. Anything that requires a kip you have to do a hollow position. Upside down? Yep, helps to have a beautiful hollow, makes it a lot easier. Just think of all the movements that require a good hollow position. You can start to see why it’s so important, and why you can always work at it.

WEDNESDAY 10/24/18

20 EMOM:
1) 12-15 Calorie Row
2) 5 Hang Power Snatch
*You pick load on snatch. Can build if you’d like. Keep it pretty

Accessory
For Quality:
Tabata Hollow Hold
Rest as needed
75-100 Banded Face Pulls

Squat Clean

REMINDER

Halloween party is Monday Oct. 29th at 6 pm. Bring chili and/or cornbread for a cook off! Prizes for chili, cornbread and costumes! Bring the whole family! Be there or be square!

Today we get to do some heavy lifting. Any olympic lifting movement i’m sure you know not only requires strength but also flexibility and speed. It’s a beautiful thing when it all comes together! Today we get to see if our hard work is paying off?

Just like always, if a PR is there go for it. If not, live to fight another day. Get something that is heavy and pretty tough and call it good. Not every single day will be a PR day. If that was the case everyone would be squatting over 1000#.

Pay close attention the video below. Notice how she keeps the bar close the entire time throughout the pull, how she shrugs and the bar “Finishes” at the pockets, and then notice the speed underneath the barbell. She meets the bar will fast elbows. Granted most of us will not have to drop this low underneath the bar. Most people will be able to pull the bar higher and meet it higher, but you get the idea! It’s all about jumping the bar up and then pulling yourself underneath the bar! You need to be aggressive!

TUESDAY 10/23/18

Squat Clean
1-1-1-1-1-1

For time:
25 Pullup, 5 Squat Clean
20 Pullup, 4 Squat Clean
15 Pullup, 3 Squat Clean
10 Pullup, 2 Squat Clean
5 Pullup, 1 Squat Clean
*Use 80% of heavy single
**15 Min Cap