 We're in the home stretch - the Barbells for Boobs event is THIS SATURDAY! Please, please, please spread the word, make a donation, and show up decked out in all the pink attire you can find!
Strength: Push Press Conditioning: 4 Rounds :60 AMRAP Weighted Lunges (35/25# plate) :60 Rest :60 AMRAP Russian Twist with plate :60 Rest  Did you set your November goal yet? You MUST have goals to truly succeed...bottom line. Whether your goals are habit based (drink 1G of water each day); skill based (practice pull-ups or DUs or HS after every workout); nutrition related (strict Paleo for 30 days); or something else...you have to set long-term goals, then figure out a few short-term steps that will get you there, then think about what you need to do each month to take those steps. Write your short- and long-term goals on the large boards, and jot down that monthly goal on the board by the water fountain TODAY. Stick to it and you'll be amazed at your progress!
Strength: Turkish Get-Ups Conditioning: 4 Rounds 7 Wall Ball (20/14#) 7 MB Push-Ups 14 Russian Twist with MB  Help us send TWO CFH family members a few HAPPY BIRTHDAY wishes today, please. Shawn Lott's birthday was Saturday, and yesterday was Jason Jenks' special day. Happy Birthday, guys!
Strength: OH Squats Conditioning: 8 min AMRAP 5 Snatch 25 Double Unders 5 HSPU 20 Russian Twist  Let's wrap up the week and head into the weekend with another birthday celebration - HAPPY BIRTHDAY, James Mathias!
Strength: Sumo Deadlift Conditioning: 21-15-9 KB Swings (55/35#) Wall Ball (20/14#) Russian Twists *compare to 3-21-13  If you're on the Paleo Challenge, today is the last day to weigh-out. Be sure to get your numbers in so we can figure out the winners and announce on Monday.
If you're coming in tomorrow, don't forget to bring a towel or two; we're working in the rain! Strength: Cleans Conditioning: 3 Rounds 10 MB Russian Twists 10 MB Push-ups *compare to 8-30-12 I shared this AWESOME video with the Paleo Challenge group yesterday, and want you guys to see it as well - what a wonderful message. We always see the worst in ourselves...but that needs to stop. Take a minute to recognize the "positives" about you...whether that's your look, your style, your behavior, your drive, your willpower...you just never know who you are going to inspire today!
Strength: Deadlifts Conditioning: 3 Rounds NOT FOR TIME 5 KB Windmills per arm 10 Barbell Roll-outs 15 Russian Twists
 It's here! It's here! Registration for the CrossFit Open is...well...open! "The Open will put competitors through five workouts over five weeks, starting March 6 and ending April 7. The first workout will be released at 5 p.m. Pacific Time on Wednesday, March 6." We will perform these workouts each Saturday at the box. Please note: if you registered for the 2012 Open, you should enter last year's username and password, and you'll be led through the Open registration process. DO NOT create a new account. Click HERE to get started.
How are those January goals coming along? Did you hit yours already? Do you need to practice anything after class tonight? Did you avoid what you promised you would avoid (e.g., soda, sweets, after-dinner snacks)? Let us know! We'll talk about February goals later next week. Strength: Snatch Conditioning: 8 min AMRAP 5 MB Cleans (20/14#) 10 Russian Twists with MB 5 MB Push-Ups 10 Wall Ball  GET READY - the CrossFit Open starts in a few short months! Registration begins January 30, 2013 and the first Open workout will be announced March 6, 2013. Check out this CrossFit article to be sure you know what to expect this year. Each week during the Open, CrossFit HQ will announce that week's workout on Wednesday; we will hold the workout that Saturday. If you are competing in the Open, you must complete the workout as prescribed and each rep must be verified by a judge (more on that later). For those of you not competing, we will have scaled versions just like normal Saturdays.
Until then, let's kick-start our 2013 CrossFit training with a little "Welcome to 2013"... 20 Hang Power Cleans (115/75#) 13 V-Ups 20 Front Squats (115/75#) 13 Plate Burpees 20 Push Press (115/75#) 13 Push-Ups 20 Squat Cleans (115/75#) 13 Russian Twists  Three cheers for Charlotte and Tressa! They both hit their 'phase one' pull-up goals this week. HIP, HIP...
Tonight's lift is the overhead squat - the ultimate core exercise, and an excellent measure of your core stability and control. It's not about your hip or leg strength. Remember...you must maintain a tight midline to keep the bar in the frontal plane (the invisible line that divides your body in 1/2 front & back) as you lower into a rock-solid squat with precision. Yes, this is a slow movement. If you move too fast, or break the frontal plane and let the bar travel forward, you'll drop the weight. Stay focused and you'll hit the numbers you're looking for tonight. LIFT: 1RM Overhead Squat MetCon: 3 Rounds 10 MB Russian Twists 10 MB Push-Ups  HAPPY BIRTHDAY to our very own James Mathias! He "brings the dazzle thunder" to the box every time and we love it. We also want to dole out a few kudos to everyone who came in and worked on Split Jerks last night - great attention to detail. We've got Cleans on tap tonight, and we'll work up to your 1RM Clean & Jerk next week.
LIFT: Clean (5-5-5) MetCon: 21-15-9 KB Swings (55/35#) Wall Ball (20/14#) Russian Twists with MB  LIFT: Deadlift (5-5-5)
MetCon: 4 Rounds 10 MB Cleans (20/14#) 10 Box Jumps (24/20") 10 Russian Twists with MB Here's a yummy new recipe for all you Paleo peeps. While you may not normally think to put these ingredients together, this quick dish turns out to be surprisingly delicious! Peach & Pecan Scramble 2 tsp olive oil 1/4 tsp cinnamon 2 TBSP unsweetened applesauce 1 peach, diced 4 TBSP chopped pecans 4 eggs (This amount serves 2 people; adjust as needed) Crack the eggs into a bowl, add the applesauce and cinnamon, and beat well. Set aside. Heat the olive oil in a skillet over medium heat. Add the diced peach and chopped pecans to the skillet and stir-fry for 2-3 minutes. When the peaches soften a bit, add the egg mix to the skillet and scramble it all together.  Congratulations to Brandon and Shannon for setting PRs (personal records) at 240# in their Clean lifts earlier this week. Way to go, guys! Now it's time to see what each of you can do with a Push Press. Take a peek at the photo to the left and keep this in mind to help KEEP YOUR FORM during tonight's lift (quick dip, shrug, chin out of the way, and press).
LIFT: Work up to a 1RM Push Press MetCon: 4 Rounds 1 min max Weighted Lunges (25# plate) Rest 1 min 1 min max Russian Twists (25# plate)  A huge CONGRATULATIONS goes out to all of our athletes for pushing through the burpee WOD on Saturday. Everyone did a great job and gave more than 100% (with no visits from Pukie the Clown). Those competing in the Open put up some impressive numbers and we couldn't be prouder!
LIFT: Weighted Pull-Ups MetCon: 3 Rounds 10 Pistols 20 Russian Twists 10 Dips |
The needs of Olympic athletes and our grandparents differ by degree, not kind. We scale each day's workout to meet your needs. Check out this video to see an example of scaling.
Archives
January 2018
Categories
All
|
RSS Feed