| | Monday motivation - so many good quotes to think about it. Today's favorite: "Now if you know what you're worth, then go out and get what you're worth...but you gotta be willing to take the hits, and not point the finger saying you ain't where you wanna be because of him or her or anybody. Cowards do that, and THAT AIN'T YOU! You're better than that." Strength: Front Squats Conditioning: 10 sets (starting every 2:00) Hang Snatch + Full Snatch (increase weight each time) |
 Setting goals is a HUGE part of achieving success. We've talked a little in our private Facebook group about your 2014 goals, but let's start breaking those big items down to monthly/weekly tasks.
What small steps can you take each week to get closer to that goal? We're talking anything from stringing together 10 perfect-form push ups or achieving a handstand...to starting a food log or increasing your water intake...to taking the TV out of your bedroom or getting at least 8 hours of sleep. There are plenty of things each of us could work on, so you just have to pick one of them and stay focused. What's your June goal? How are you going to achieve it? Strength/Conditioning: Snatch work then Clean & Jerk  "Ask yourself if what you're doing today is getting you closer to where you want to be tomorrow." Let's hit it hard today and start the week off right!
Strength: Snatch Conditioning: 8:00 AMRAP 15 Wall Ball (20/14#) 30 Double-Unders *compare to: 1-6-14  This is TESTING WEEK! It's not all about 1RM this time - we're testing skills as well.
Remember "testing" and "training" are not the same...so while some of these days will leave you in a pool of sweat, others may not. You've been training hard...now it's time to see where you land. Today, you'll find your 1RM Snatch and work up to a heavy (possibly a 1RM) Clean & Jerk.
 This group. This group of people...competitors...challengers...(dare I say warriors?)...put forth one HECK of an effort over the last five weeks and WE ARE SO, SO PROUD of every single one of them! Lots of PRs, some great self-surprises, and plenty of good times. Be sure to congratulate these guys and gals when you see them next...and then make the decision to JOIN the fun next year. Until then, any interest in doing an in-house competition on Saturday, May 10?
Strength: Snatch Conditioning/Skill: 3 sets :45 Nose-to-Wall HS Hold 40 DUs :30 L-sits
 THIS IS IT...TODAY IS THE DAY...the very first 2014 CrossFit Open workout will be announced at 7 p.m. Central! If you're still thinking about competing, but haven't signed up yet - DO IT NOW!
Seriously, there's no reason to wait any longer (and honestly, we don't want to deal with last-minute registrations as we schedule heats, judges, etc)...so sign up today or forever hold your peace...well, except when you're cheering for your fellow CFH athletes. Strength:Snatch Conditioning: 80 Double-Unders 20 Front-rack lunges (115/75#) 40 Pull-ups 20 Front-rack lunges 80 Double-Unders  A great quote that goes along with our "be awesome and contribute to the community" philosophy...
"Every single time you do something in the gym, you’re a model for other members. Set a good example and help others follow it. Be a contributor, not a drain; be safe and respectful and courteous. Take a moment and think about what your actions tell everyone around you, and if you like your gym and respect its owners, staff and members, prove it with the way you treat the facility." - Greg Everett Strength: Spend 15:00 working up to today's heavy Snatch Conditioning: 5:00 AMRAP 10 C2B Pull-ups 10 Alternating Pistols 10 HSPU THEN Rest 2:00 THEN 5:00 AMRAP 10 Box Jumps (24/20") 10 Shoulder-to-OH (135/95#)  The first workout of the CrossFit Open will be announced TWO WEEKS from today! If you haven't registered yet, do it now.
Also, WE NEED JUDGES. If you can spare some extra time on Saturdays in March (whether you are competing or not), hop online and take the Judge's Course this week. Heck, even if you have no plans to judge the workouts with us and can't make it in on Saturdays, this is a great way to further your CrossFit knowledge. The Open workouts will be held each Saturday in March, immediately following our regular Saturday morning classes. We will assign heats/times and you will be responsible for your own warm-up and any necessary pre-workout prep (so some of you might even get to sleep in a little)! More details coming soon. Strength: Snatch Conditioning For time: 30 Jumping Jacks, 10 Power Snatch (135/95#), and 20 T2B At 6:00: Repeat the Jumping Jacks, Power Snatch, and T2B At 12:00: 50 KB Swings for time (55/35#)
 If you're going to tackle the upcoming "Paleo challenge" (less of a test - more of an educational nutrition window)...be sure you sign up BY THIS THURSDAY! We will send an email this weekend to all participants with details, dates, and a few helpful hints to get started on the right foot.
Strength: We'll start with HSPUs, DUs, and L-sits THEN, we'll go through EMOM of Snatch + OH Squats Conditioning: 6 sets of :30 max HR Push-ups and :30 rest  “If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.”
-Martin Luther King, Jr. Strength: Snatch Conditioning: 3 sets (:30 on / :30 off) Singles or Double-Unders HSPU Box Jump Overs Ring Dips  Apparently, the Thanksgiving leftovers got the best of us and we totally skipped announcing Lisa Stroud's birthday yesterday...oops! If you didn't already wish her a HAPPY BIRTHDAY, join us for belated wishes today. Hugs to you, Lisa!
The 12 Days of Fitness challenge is now underway! Be sure you check the window in the new space and complete "Day 1", "Day 2", "Day 3", etc as you wrap up each class. Again, you don't have to complete the movements on specific dates...just tackle them in order and complete all 12 individual days before Christmas. Don't forget to sign the log sheet and let us know you did each one. Strength: Snatch Conditioning: For time, complete the following (5:00 cap) 20 KB Swings (55/35#) 40 Double-Unders 15 KB Swings 30 Double-Unders 10 KB Swings 20 Double-Unders 5 KB Swings 10 Double-Unders  HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.
Maricel Martinez celebrated her birthday yesterday, so be sure to send her big HAPPY BIRTHDAY wishes when you see her again! Strength: Snatch Conditioning: 5 Rounds 5 Push Press (115/75#) 7 Front Squats 9 Pull-Ups  Strength:
Snatch Conditioning: 6:00 AMRAP 6 OH BB Lunges 4 Over-bar Burpees THEN Rest 2:00 THEN 3:00 AMRAP Hang Clean & Press *weights/details on the whiteboard  Our annual Barbells for Boobs event is THIS SATURDAY and we have only reached about 60% of our fundraising goal! Please spread the word, ask friends and family for donations, and get ready to ROCK the workouts!
Strength: Snatch Conditioning: 8:00 AMRAP 9 Deadlift (155/100#) 12 HR Push-Ups 15 Box Jumps (24/20") (similar to the CF Open 11.2 WOD)  This is the LAST WEEK for our Lurong Paleo Challenge. Be sure to give these hard-working guys and gals a high five and cheer them on as they power through the last few challenge WODs.They've worked so hard during this challenge, and they're already seeing great results.
Strength: Snatch Conditioning (*compare to 4-8-13): Run 1 lap THEN 3 rounds of 30 squats, 20 sit-ups, and 10 Burpees THEN Run 1 lap  Please help us send HAPPY BIRTHDAY wishes to Vanessa Haufler today!
A few calendar notes/reminders:
Strength: Snatch Conditioning: 5 Rounds :60 HS Hold :30 Rest :60 Squat Hold  It's here! Our most recent PROGENEX order arrived, so if you told us you wanted something specific, come and get it! We now have plenty of Recovery, Muscle, and pre-workout Force in stock as well, so let us know what you need.
If you don't know about PROGENEX yet, go HERE and click the "learn more" option for each product to see what it can do for your recovery, sleep, performance, and muscle mass. We choose to partner with PROGENEX because we feel strongly about their products and we've seen amazing results produced throughout the CrossFit community. Strength: Back Squats Conditioning: 8 Rounds 4 one-arm DB snatch 8 Pull-ups 100 Singles |
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