Monday, October 23, 2017

Tuesday, October 24, 2017

Strength:
Strict Press
5@65%
3@75%
1+@80%
AMAP@65%

WOD:
For Time
25 HSPU's
50 T2B
Row 1000
50 Push Press (75/55)
25 Burpess

Finisher: 25 Strict Pull Ups


Coach Kelsey is working one-on-one with Bethann on her Olympic Lifting. I was working on the rowers at the time...I wasn't stalking, honestly. I was watching though, and things sounded very intense over there! If you are looking for some extra help, Kelsey has the group specialty Oly class on Sunday mornings at 8:15, or is available for personal training. Just reach out to her about what you are looking to achieve, and she can explain how each works!


Thursday, October 19, 2017

Monday, October 23, 2017

Strength:10 EMOM, 2 Hang Squat Cleans (pick load)

WOD:

21-15-9

Front Squats (135/95)

KB Swings, AM (53/35)

400 M Run

Finsher: Tabata Hollow Holds


Who wants to flip some tires?! Thanks to a friendly neighbor, we now have three new tires. They are varying sizes and should make everybody from our strongest guy (or gal) to our CrossFit kids happy. Dennis and his boys were testing them out after Team on Saturday. They’re already pros! 



Monday, October 16, 2017

Friday, October 20, 2017

Strength:
Strict Press
3@ 60%
3@70%
3+@78%
AMAP@60%

WOD:
10 Rounds
10 Medicine Ball Cleans (20/14)
5 Handstand Push Ups
Sub 10 Strict Heavy DB Press for HSPU

Finisher: Tabata Ab Mat Sit Ups



For all those Monster Mashers that are anxiously awaiting pictures (admit it, we say we hate them but you are all dying to see them), have no fear....Michelle is on it! She sent me this picture Wednesday evening. She is sitting in her car working on the pictures while waiting for her son at baseball practice.

Michelle is one of those people that I look at and wonder “How the hell does she do it?”. When I met Michelle years ago, she was already a busy lady. She drove a bus which provided some extra money for her family, but also gave her the flexibility to make her two boys her top priority. At some point she decided to pursue her love of photography and started taking classes to get her degree and start her own photography business. On top of that, her kids blossomed into amazing athletes that were always at practice, a game or CrossFit Kids.

That busy lady I met years ago is now ten times busier yet somehow managing to do it all! This picture shows her dedication to everything in life. Thanks for fitting us in to an already crazy life Michelle!

Thursday, October 19, 2017

12 EMOM, Alternating
Chin Ups, 40 sec
Ring Dips, 40 sec
Hollow Hold, 40 sec

15 AMRAP
5 Chest to Bar Pull Ups
10 DB Snatch, Alternating (50/35)
15 Box Jumps (24/20)

Finisher: 50 Superman/GHD Ext


We have some badass ladies.....

I’ve mentioned in past posts that the LuRong Challenge has stepped things up a notch. The “Nimble Sasquatch” WOD is no exception. Last night these lovely ladies decided to tackle Level 2 which is a very long 14 minutes. The C&J’s at 95#’s were going to be “fun”, but it became REALLY dicey when we realized that Level 2 was SQUAT C&J’s! It didn’t take long for them all to commit though, and they killed it like it was nothing.

Squat C&J’s......hmmm, that sounds like something to get in our programming.

Tuesday, October 17, 2017

Bench
5@ 65%
3@75%
1+@80%
AMAP@ 65%

4 Rounds
200 M Run
10 Burpee Box Jumps (24/20)
20 Push Ups
30 Ab Mat Sit Ups
Rest 1 Minute







On Saturday while we were all screaming for the Clean Ladder, Kristy was busy competing in a Strongman Competition. I am excited to report that she took 1st Place!!! This is her second competition but it's been two years since competing. She's been practicing hard and the results prove it!

BTW, this is a Circus DB. Kristy was able to get 20 reps in 60 seconds. My favorite quote from her when describing the event was "See...I do cardio'! Yes, that definitely qualifies!






Sunday, October 15, 2017

Monday, October 16, 2017


Strength:
Cluster 1-1-1-1-1

WOD:
12 Minutes
800 M Run
-In remaining time-
AMRAP
5 Bar  MU's
5 Squat Cleans (155/105)

Finisher: CrossOver Symmetry



Another successful Monster Mash competition is in the books! Congrats to everybody that participated in some way or another, from competitor to volunteer. Today I want to especially thank Mark S, Mel Koup and Jen R. They are now officially "L1 Breeze Certified" in our minds. They know that scoring software inside and out! Thanks for putting out a few fires and making it look smooth to the masses. You guys are the unsung heroes! (BTW, save the date for next year. Thanks.)



Thursday, October 12, 2017

Friday, October 13, 2017

Deadlift
3@ 60%
3@70%
3+@78%
AMAP@60%

15 AMRAP
10 Wall Balls (20/14)
15 KB Swings, AM (53/35)
25 Ab Mat Sit Ups



If you've seen Kristy around the box throwing around tires, atlas stones or kegs...there is a reason! On Saturday while we are throwing down in the Monster Mash, Kristy will be competing in a Strongman Competition in Wisconsin! This type of training is something I've never been involved with, and I have great respect for anyone that takes it on. I can't wait to see pictures and hear all about it. Sorry we can't be there to cheer you on Kristy, good luck!