Rope Climb

We’ve talked about this a time or two as far as learning technique for the rope climb and better ways to attack it. Today will be no different. The video below goes into some in depth about the different styles or grips for the rope climb and how to achieve them. The goal now would be to actually practice these.

The way the workout has been written up with only doing 1 rope climb is we want you guys to attempt some rope climbs. It’s only 1 at a time. It shouldn’t exhaust you too much, but should allow you to get some work done under some heavy breathing. The perfect combo to help you get better at some movements! So listen to your coach, try out some different techniques and then get after it!

TUESDAY 1/8/19

Back Squat
3-3-3-3-3

12 AMRAP:
1 Rope Climb
20 Air Squat
30 Double Unders

Back at it!

Well the holidays have come to a close and we are back to normal schedule! Hopefully you guys can start to get your schedules back on track and start getting in here! The new year tends to be a crazy time for most gyms, but for some that have already been at the gym, some tend to struggle getting back on track after the holidays. The biggest step is just coming in and doing something! Even if the effort isn’t there and you just move, that’s the first step to getting you back on track. So make some time and come in and move today, sweat a bit and I can promise you’ll feel better and that will help get you back on track!

Pretty cool story in the video below. Just another reason why CrossFit is helping people on the daily get into better shape and help them in their lives. Pretty cool to see the changes it can make in a person in just a short amount of time! Enjoy it!

MONDAY 1/7/19

Gymnastic Strength
5 sets:
5-8 Strict T2b
10 Alternating Pistol

21-15-9
Power Clean 135/95
Push Jerk 135/95
*12 Min Cap

Nutrition 101

I know it seems like i’m beating a dead horse talking about resolutions over and over again. But I promise this will be the last one for awhile.

Like most of you can probably guess, when it comes to resolutions most of them are about diet. They want to clean up the diet, lose weight, get in shape, etc.

Since most people only spend 1 hour or so in the gym, that leaves quite a bit of time spent outside the gym. So that tells me that what you do and eat outside of the gym is pretty important.

With that being said most people make it way to complicated when it comes to eating. Most people, if they would just eat real food would actually lose weight. Not even worrying about portion sizes. But enough of my opinions, the video below has some good stuff that’s worth a listen. Might learn something new!

FRIDAY 1/4/19

20 EMOM:
1) 5 Deadlift
2) 5-10 HSPU

OR…
Coaches Choice

Bring a Friend Day!

REMINDER
Bring a Friend day is this Thursday! All classes are free to try!

Hopefully you guys were able to round of some friends to come try out CrossFit. I hope it wasn’t too difficult to get people with it being the New Year and all. Just tell them we have the answers to them getting the results they want, because it’s true!

I know we’ve been harping on this but it’s always good to keep finding some good nuggets and pearls of wisdom. This video is a bit old, 4 years actually, but that doesn’t mean that it’s worthless. There is a lot of good info in here that’s worth listening too. Might just spark up some ideas you can use for the new year!

THURSDAY 1/3/19

Bring a Friend Day
Teams of 3-4
20 AMRAP:
12/8 Calorie Bike
12 Wallball 20/14
6x 10m shuttle runs
*Follow the leader

2019

REMINDER
Bring a Friend day is this Thursday! All classes are free to try!

Today we celebrate the new year with some 2019! Keep in mind this is quite a bit of volume. Don’t be afraid to scale this bad boy. It will be an arm pump for sure, so breaking up early might be smart as well.

I know a few of you tend to struggle with the kip when it comes to the dip, maybe this video can help a bit. Like we always say, probably in a workout when you’re tired is not the best time to be practicing. Maybe take some time when you’re not doing the workout and practice it at a low heart rate. Might end up better for you, and you might end up getting the movement down a lot quicker if you just slow everything down!

WEDNESDAY 1/2/19

5 rounds for time:
20 Pullup
19 Ring dip
*23 Min Cap

Accessory
3-4 sets:
20yd Sled Push
20yd Dual Front Rack Carry

Happy New Year!

SCHEDULE REMINDER
Mon. Dec 31st- Early and Mid Morning
Tues. Jan 1st- Open Gym 7-10 AM. WOD at 9 AM
**Early and Mid Morning= 5, 5:30, 6, 6:30, 9 and 10 AM

REMINDER
Bring a Friend day is this Thursday! All classes are free to try!

With the new year upon us people tend to go pretty crazy with new years resolutions! Some people love to make them, some hate it, others can’t even stick to it for a month let alone a year!

We already talked about how to go about making some goals, some other things to think about is taking it 1 day at a time, you don’t have to make it super extreme from day 1. Lets say you drink 4 cokes a day, and want to get to a point where you stop drinking coke all together. Instead of going cold turkey, maybe start by drinking only 3 per day for a week or so. Then drop it down to 2 per day for a week or so, then 1 per day for a week or so. Then 1 every other day and so on. It’s not rocket science. If you get 1% better each day, over 365 days that is quite a bit of improvement.

It doesn’t happen overnight like everyone hopes. That’s why so many people never make it more than a month or so on the resolution. They want the results right now or they give up. Don’t be that person. Small goals equal big goals if you keep at them long enough.

Another way to look at it is if I wanted to squat 400# but I only squatting 200#, I can’t jump straight from 200# to 400#. I must first squat 205#, then 210# and so on. It seems simple but progress is progress and you can’t control how fast or slow it comes. If you are consistent I promise you it will come. Maybe not as fast as you’d like, but it will come!

Here’s to 2019!

TUESDAY 1/1/19

Teams of 2
3 rounds for time:
50 Synchro Box Jump 24/20
100 Kettlebell Swing 53/35
200 Double Unders
*35 Min Cap

OR…
Coaches Choice

New Years Eve!

SCHEDULE REMINDER
Mon. Dec 31st- Early and Mid Morning
Tues. Jan 1st- Open Gym 7-10 AM. WOD at 9 AM
**Early and Mid Morning= 5, 5:30, 6, 6:30, 9 and 10 AM

Reminding you guys that we only have AM classes today! Try and get in before all of the festivities begin, and you stay up all night eating about everything in sight! Hopefully you guys have some fun plans for today, remember not to be boring!

This time of you of course we all know about new years resolutions that happen all the time. Most people never stick to them. Here might be an easy process to help you get some of the goals you might want. Remember if you want a certain goal, you need a process to get to that goal, and to keep to the process you have to have an identity to it. For example:
WHAT: “I will loose 20 lbs next year”
This is a S.M.A.R.T. goal.
HOW: “I will go to the gym everyday before work and avoid processed foods”
This is the process
WHO: “I am a healthy person who doesn’t miss workouts and eats clean”
This is your identity

This might make you a little more accountable in those difficult times.

And of course we have a workout to help you celebrate the ending of 2018! Have fun!

MONDAY 12/31/18

Teams of 2
“Bye 2018”
31 AMRAP:
24 Calorie Row, 20 Thruster, 18 Burpee Over Bar
24 Calorie Row, 20 Power Clean, 18 Burpee Over Bar
24 Calorie Row, 20 Front Squat, 18 Burpee Over Bar
24 Calorie Row, 20 Push Jerk, 18 Burpee Over Bar
24 Calorie Row, 20 Front Rack Lunge Step, 18 Burpee Over Bar
*135/95. 1 person working at a time. Partition as you see fit

Killing the Fat Man

SCHEDULE REMINDER
Fri. Dec 28th- Early and Mid Morning
Sat. Dec 29th- Full Schedule
Mon. Dec 31st- Early and Mid Morning
Tues. Jan 1st- Open Gym 7-10 AM. WOD at 9 AM
**Early and Mid Morning= 5, 5:30, 6, 6:30, 9 and 10 AM

Coaches choice today! Hopefully you can get it in today before the weekend begins. Remember only AM classes today so try and make yourself get up and get at it! Who knows, maybe the coaches won’t make you do the workout written??

If you haven’t seen any of these series I highly recommend it. They had a season 1 where Gary Roberts was quite overweight and they got him into pretty good shape. Like it says in the description, he let him self slip after a few years and they started round 2. All of the episodes are on youtube, free of charge and a pretty cool story! Love seeing people change their lives like this! Watch it this weekend!

FRIDAY 12/28/18

Gymnastic Strength
2-3 sets:
10-8-6-4-2
Kipping HSPU
Kipping T2b

13 AMRAP:
2 KB Snatch (each arm), 30 Double Unders, 4 Abmat Situp
4 KB Snatch (each arm), 30 Double Unders, 8 Abmat Situp
6 KB Snatch (each arm), 30 Double Unders, 12 Abmat Situp
8 KB Snatch (each arm), 30 Double Unders, 16 Abmat Situp
*Continue in this format until time runs out
**53/35

OR…
Coaches Choice!

THROWBACK

SCHEDULE REMINDER
Thurs. Dec 27th- Full schedule
Fri. Dec 28th- Early and Mid Morning
Sat. Dec 29th- Full Schedule
Mon. Dec 31st- Early and Mid Morning
Tues. Jan 1st- Open Gym 7-10 AM. WOD at 9 AM
**Early and Mid Morning= 5, 5:30, 6, 6:30, 9 and 10 AM

This is kind of a throwback from crossfit.com. The order is mixed up a bit, which will change the workout quite a bit as far as time wise. Muscle ups at the beginning and at the end can add minutes to a score, especially depending how you are with them.

Remember when it comes to muscle ups, it’s all about getting on top of them before you ever worry about pressing out of that dip. Once you get on top of them, you’re made in the shade! But, you have to get on top of them first. So don’t rush the process, watch some videos to help prep you if you need it. This should be a great test for some of you that are okay and muscle ups, how well can you do while you’re tired?

And the real questions is can anyone beat Froning? I know time wise like we said will be a tough task, but this was more than 7 years ago. And can you do all 100 push press unbroken??

THURSDAY 12/27/18

Push Press
3-3-2-2-1-1

For time:
1000m Row
100 Push Press 75/55
10 Muscle Up
*15 Min Cap

They Choose!

SCHEDULE REMINDER
Mon. Dec 24th- Early and Mid Morning
Tues. Dec 25th- Closed
Wed. Dec 26th- 9 and 10 AM
Thurs. Dec 27th- Full schedule
Fri. Dec 28th- Early and Mid Morning
Sat. Dec 29th- Full Schedule
Mon. Dec 31st- Early and Mid Morning
Tues. Jan 1st- Open Gym 7-10 AM. WOD at 9 AM
**Early and Mid Morning= 5, 5:30, 6, 6:30, 9 and 10 AM

Just a reminder only 9 and 10 AM are available today! Make sure you try and get in then if you can and get it done. If you don’t have that kind of time, well 10 minutes of burpees is something you can do at home, and it’s only 10 minutes, and you’ll be fitter for it so that is always an option! 🙂

Hope you guys had a wonderful Christmas! Today your lives are in the coaches hands. They get to pick what you guys do. We gave them a few options but if they want to they can run wild with it! So just be ready for anything, and i’m sure be ready to sweat 🙂