Skill day Friday

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Christina
Christina

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

Posted on
Cam
Cam

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!

Posted on
Dava
Dava

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)

 

2/6/17
2/6/17
2/7/17
2/7/17

Test of Fitness

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B ross
B ross

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

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IMG_2166
Tiffany

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:

1/13/16 WHITEBOARD
1/13/16 WHITEBOARD

 

 

2/1/17
2/1/17
2/2/17
2/2/17
2/3/17
2/3/17
2/4/17
2/4/17

Listening to Coach Glassman

Posted on
Colten
Colten

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

 

Bring a Friend day!!

Posted on
Amanda
Amanda

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.

Great job to all of you today! Love seeing all of those PR’s! It’s nice to see all of your hard work is paying off!! And back by popular demand, you’ll see more Weightlifting Wednesday as the weeks go on 🙂

Today is bring a friend day! Remember all classes are free to try! Bring a buddy who needs a little fitness in their life and come have some fun with them! These are always a good time!! Hope to see some new faces!

Happy Birthday Sarah Nielsen! If you see her wish her a happy one!

THURSDAY 2/2/17

Bring a friend day
A. “Sand Trap”
Teams of 2
20 AMRAP:
60 calorie row/60 KBS 53/35
50 calorie row/50 box jump 24/20
40 calorie row/40 burpees
30 calorie row/30 wallballs 20/14
20 calorie row/20 t2b

1/30/17
1/30/17
1/31/17
1/31/17