Friday, July 31, 2015

Saturday, August 1, 2015

Team WOD:  "Cindy +" with a Partner

                        20 Minute AMRAP

                        5 Chest to Bar Pull Ups
                        10 Hand Release Push Ups
                        15 Goblet Squats (53/35)

                        * Partner 1 runs 200 meters while Partner 2 works on AMRAP, then switch


 


Happy 2nd CrossFit anniversary to Bianca and Katie! You have both come so far and I am proud of the effort you are continuously putting in. Your hard work and dedication is evident in the progress you've made. I can only imagine what the next two years will hold for this pair. Congrats, Girls!

Thursday, July 30, 2015

Friday, July 31, 2015

Strength:  Front Squat, 2-2-2-2-2 (AHAP)

WOD:  21-15-9

            Front Squats (135/95)
            Burpee Pull Ups

            *400 Meter Run at the beginning of each round

Finisher:  25 Chin Ups




I loved seeing the pictures of everyone up on the wall today but I want to pay attention to Micaela tonight. She has been with CFSG since the beginning of the summer. It has been great to watch her come out of shell and get more and more confidant. I've heard through the grapevine that she is starting to get a little competitive with her dad, Kevin. It is always fun to watch these two wod together. Today Micaela got her first handstand. I could see she was a bit nervous and maybe  even doubted if she could do it. After a little one on one coaching with Joe she was up on the wall. The smile on her face was priceless. Congrats!

Wednesday, July 29, 2015

Thursday, July 30, 2015

Strength:  12 Minute EMOM

                 Minute 1- 8 Strict T2B
                 Minute 2- 40 Second Handstand Hold
                 Minute 3- 50 Double Unders

WOD:  8 Minute AMRAP

            10 Push Press (135/95)
            15 Box Jumps (24/20)

Finisher:  25 Ring Dips



Handstands are one of those movements that I constantly hear on an athlete's goal list. There is something about them that just seems fun. Seriously is it possible to do one while frowning?! They manage to highlight strength, balance, coordination and confidence all at the same time. Please take this opportunity to talk to your coaches about your goals. They all have tips, tricks and progressions to get you up on the wall. Have fun tomorrow!

Tuesday, July 28, 2015

Wednesday, July 29, 2015

Strength:  3 x 2 Cleans + 3 Jerks (75% of  1RM)

WOD:  "The Chief"

              5 Cycles of:

              3 Minute AMRAP
              3 Power Cleans (135/95)
              6 Push Ups
              9 Air Squats

             *Rest 1 Minute between cycles

Finisher:  None


Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

HERO WOD! As always these are days to dig deep and pay tribute those that have served our country. There very intention is to be difficult but the brief moment of anguish we may feel is only a minimal fraction of what those who put their lives on the line to protect ours feel. It is of no concern whether or not this WOD is done at "RX" it only matters that it is done at your personal limit.

A special shout out is in order for Diane tonight. This woman has put in a lot of work doing ring rows. She has progressively made them harder and tonight that paid off. For the first time she was able to do banded pull ups. Diane this shows just how much stronger you are getting. Congrats!

Monday, July 27, 2015

Tuesday, July 28, 2015

Strength:  5x5 Strict Pull Ups AHAP (or lowest resistance band)

WOD:  For Time
          
            400 Meter Run
            100 Air Squats
            80 Ab Mat Sit Ups
            60 Wall Balls (20/14)
            40 Push Ups
            400 Meter Run

Finisher:  50 Hollow Rocks



I need to give a shout out to Kelly tonight for pushing herself on the squat cleans. I know she thought I was a bit crazy with the weight I suggested but she went with it. We set the bar up to strip if needed but she dug deep and finished the WOD. Kelly, you are getting so strong and your mental toughness is constantly improving. I am so proud of you! Great Job!

Sunday, July 26, 2015

Monday, July 27, 2015

Strength:  Squat Cleans 3-3-3 (work up to AHAP)

WOD:  3 Rounds For Time

            400 Meter Run
            7 Squat Cleans (155/105)
            15 Ring Dips

Finisher:  Accumulate 2 minutes of plank holds


Congrats to C. Craig on winning his third consecutive ice cream eating contest! From the pictures it seems everyone had a great time at the Corn Boil. C. Rebecca will announce the contest winner this week. Now it's time to work off those funnel cakes and beer. Have a great week, guys!

Friday, July 24, 2015

Saturday, July 25, 2015

Team WOD:  "Team Kelly"

                        5 Rounds For Time

                        400 Meter Run
                        30 Wall Balls (20/14)
                        30 Box Jumps (24/20)

                        *Partners run 400's together than split reps, one works while the other rest






I love all the pictures posted from the Corn Boil already! Don't forget to tag Rebecca as you post them. A winner will be announced next week.

Quick reminder- there will not be open gym Saturday. Mike and Luke are running in the 5K. If you can try and come out to cheer them on. Good Luck Guys! Team WOD is still on. Have a great weekend, everyone!

Thursday, July 23, 2015

Friday, July 24, 2015

Strength:  10 Minute EMOM, 3 Deadlifts (65-75% 1RM)

WOD:  For Time

            50 Double Unders
            21 Deadlift (185/125)
            21 Burpees
            50 Double Unders
            15 Deadlift (185/125)
            15 Burpees
            50 Double Unders
            9 Deadlift 9185/125)
            9 Burpees

Finisher:  25 Chin Ups


I have loved watching this girl surprise herself lately. She has a knack for flying under the radar but she has been lifting some big weights lately. It may require a gentle nudge at times but I can tell she is beginning to see just how strong she is. Kat, I can't wait to see what the next few months will show for you. Keep up the hard work!

Wednesday, July 22, 2015

Thursday, July 22, 2015

Strength:  Push Press 5x5 (build up to 5 rep max)

WOD:  12 Minute AMRAP

             3 HSPU's
             10 Box Jumps (24/20)
             200 Meter Run

Finisher:  100 Ab Mat Sit Ups or 50 GHD Sit Ups



This girl has been making some big strides lately and I am crazy proud of her. Lexy has been getting stronger and faster at lighting speed. I can see the confidence in her abilities growing each week. She had a great WOD today but what caught my eye the most was her choosing to focus on a weakness during the strength portion. She choose  to work on squat snatch as opposed to power to try and dial in her form. I know as much as anyone else how tough it can be to work a movement we feel we will never get. She kept the weight low and just kept trying. Even though there were a few failed attempts she never quit and after a bit it clicked and her form looked great. Having that kind of work ethic and self awareness is an incredible thing. Great Job, Lexy!

Tuesday, July 21, 2015

Wednesday,, July 22, 2015

Strength:  Snatch 1-1-1-1-1 (AHAP)

WOD:  12 Minute AMRAP

             3 Strict Pull Ups
             6 Power Snatch (95/65)
             9 Overhead Squats (95/65)

Finisher:  Remaining Pull Ups for Accessory Work


Today was very tough and heavy for sure. I am impressed by the effort all around. I love hearing the stories of fellow athletes motivating and pushing each other. Days like today our community really shines. Whether it is people racing, encouraging an athlete to go heavier or faster or the cheers when everyone has finished it is incredible to see how much you all are invested in each others journey. Well done, guys!

Monday, July 20, 2015

Tuesday, July 21, 2015

Strength:  EMOM 10 Minutes- 2 Power Cleans AHAP (Reset to a good starting position each rep)

WOD:  4 Rounds

             8 Power Cleans (135/95)
             8 Front Squats (135/95)
             8 Shoulder to Overhead (135/95)

Finisher:  2x25 Russian Twists




Everyone did a great job with Helen tonight. I was absolutely impressed to see so many people pushing it as hard as possible. I can't stress enough how important it is to document these benchmark WODS. Whether you use an app or go old school and use a notebook, record your time and how exactly you scaled if needed. The next time this rolls around you will want to know your progress. It's not only incredible to see times go down but how the weights go up and bands get smaller or go away all together. You all should be proud of your effort today!

Sunday, July 19, 2015

Monday, July 20, 2015

Strength:  5x10 weighted Good Mornings

WOD:  "Helen"
              3 Rounds For Time
         
             400 Meter Run
             21 KB's, American (53/35)
             12 Pull Ups

Finisher:  50 Superman or GHD Extensions



I have enjoyed seeing all the vacation pictures that have been posted lately. I know a bunch of you have visited the local box of wherever you've been and I am so proud to see people stepping out of their comfort zone and staying active no matter what is going on in their lives. That being said I want to talk about the importance of rest days. We can only push it so hard for so long before our bodies need time to recover. Rest days are actually when we get better. It is when our muscles recover and grow. This was a big lesson for me to learn. As I started to kick things up a notch, I found it was very difficult to take a day off. A lot of "what ifs" would go through my head.. would I lose momentum, would I get weak, would I slip back into my lazy ways.. It took me actually getting kicked out for a couple days to realize rest was an active part of training. Since then I have planned those rest days. I make a schedule and stick to it no matter how much I may want to do a WOD. Since I discovered the importance of rest days I have found I am able to up the intensity much more than before. My body has been given the chance to absorb all that I have put it through. I can absolutely guarantee this will be true of anyone else struggling to take the adequate rest time. Have a great week, guys!

Friday, July 17, 2015

Saturday, July 18, 2015

Team WOD:  25 Minute AMRAP

                      50 Alternating Box Jumps (24/20)
                      25 Burpees in Unison
                      50 KB's American (53/35)- 1 works while the other rests
                      25 Wall Ball Pass Sit Ups (20/14)
                      200 Meter Run- together




These two both impressed the hell out of me today. Lisa was back for her first wod in a while and showed her strength moving to the 44lb kettle bell. I could tell she was a little nervous to try it but shook it off and killed it. She came in to CFSG strong and is getting better all the time. John was knocking out chest to bar pull ups like he'd been doing them for years. He's always been fast and is constantly tackling new skills and improving. Great job to both of you! P.S. sorry for stealing your Facebook picture...

Thursday, July 16, 2015

Friday, July 17, 2015

Strength:  15 Minutes to work on accessories or skills, kipping/butterfly progressions with coach (those that can do body weight pull ups)

WOD:  20 Minute AMRAP

            5 Burpee Box Jumps (24/20)
            5 Strict Pull Ups
            5 KB's, American (70/53)
            10 Box Jump Overs (24/20)
            10 Chest to Bar Pull Ups
            10 KB Goblet Squats (70/53)
            15 Box Jumps (24/20)
            15 Kipping Pull Ups
            15 KB's, Russian (70/53)

Finisher:  100 Ab Mat Sit Ups


  I am a day late but I want to congratulate C. Rebecca and C. Craig on two successful years in business. You both had a clear vision for the box and worked incredibly hard to make it a reality. What started with just a few athletes has grown exponentially over these past two years. You've been our coaches, friends and the best motivators. You have helped to change many lives, mine included. I can guarantee you that I would not have turned my life around in the same way. CFSG is so much more than a gym, it is family. I can't thank you enough for everything that you do for each of us. Here's to many, many more successful years!

Wednesday, July 15, 2015

Thursday, July 16, 2015

Strength:  Back Squat, Find 1RM

WOD:  For Time

            200 Meter Run
            3 OHS (115/75)
            200 Meter Run
            6 OHS (115/75)
            200 Meter Run
            9 OHS (115/75)
            200 Meter Run
            6 OHS (115/75)
            200 Meter Run
            3 OHS (115/75)


Finisher:  25 Chin Ups


I have been meaning to give a shout out to Mike A. for a while now. His weights have been going up and his times going down. Over the past few weeks he has put in some insane workouts. His natural athletic ability is being enhanced by his attention to form and technique. From muscle ups to heavy wods he is showing up and killing it. Keep up the great work, Mike!

Tuesday, July 14, 2015

Wednesday, July 15, 2015

Strength:  Clean and Jerk 1-1-1 (Work Up to 3 Heavy Singles)

WOD:  10 Minute AMRAP

             15 Push Ups
             5 Clean and Jerks (155/105)
             200 Meter Run

Finisher:  Foam Roll




I want to introduce everyone to two of our newest athletes. Sam finished up foundations tonight and will be joining the regular classes this week. Katie will be following shortly behind. Please make sure to introduce yourselves and help them feel welcome. They will both be a fun addition to our family!

Monday, July 13, 2015

Tuesday, July 14, 2015

Strength:  25 Ring Dips

WOD:  3RDS, Fight Gone Bad Style, 1 Min each Station

             Front Rack Lunge Steps (45/35)
             C2B Pull Ups
             KB's American (53/35)
             Ab Mat Sit ups
             Box Jump Overs (24/20)




I need to give a big shout out to Emily for Pr'ing another lift tonight! This badass has been killing it during our max weeks. Last week it was bench and this week she had a huge jump in her strict press. Judging by the look on her face she even surprised herself. She has also been kicking it up a notch in the WODS as she is clearly finding her confidence. Congrats, Emily!

Sunday, July 12, 2015

Monday, July 13, 2015

Strength:  Strict Press, Find 1 RM

WOD:  For Time

            400 Meter Run

            -Then-

            75 Push Press (95/65)
            5 Burpees EMOM

           -Then-

           400 Meter Run

Finisher:  50 Superman or GHD Extensions




C. Kelsey's Olympic Lifting class wrapped up today and I heard everyone PR'd their lifts. Great Job! This class requires dedication and self motivation and I couldn't be more proud of the athletes for all their hard work. The class will take a short break but watch for a post about the upcoming schedule. Have a great week!

Friday, July 10, 2015

Saturday, July 11, 2015

Team WOD:  25 Minute AMRAP with a Partner

                       4 Rope Climbs (to be completed at any point during the WOD)
                       40 Front Rack Lunges (45/35)
                       400 Meter Run with Wall Ball (20/14)
                       20 Push Press (95/65)
                       10 Bar Facing Burpees

                       *Partners complete run together (alternating carrying the wall ball), other movements partner 1 works while partner 2 rests




The ladies all had a great time taking over the box tonight for a movie night. It is always fun to get together in a slightly different capacity. Thank you to everyone who came out! We really have a phenomenal group of women at CFSG and I know I am grateful to call you all friends. Have a fantastic weekend everyone!

Thursday, July 9, 2015

Friday, July 10, 2015

Strength:  Deadlift, Find 1RM

WOD:  15.1

             9 Minute AMRAP

             15 T2B
             10 Deadlift (115/75)
             5 Snatch (115/75)

Finisher:  25 Chin Ups (hold hollow position)


      I want to give a really big shout out to Thomas for RX'ing today's WOD. He has been working hard to get his rope climbs down and this morning they clicked. He set a goal to finish them in the WOD and killed it. Thomas comes in and focuses on what he needs to do to get better. His progress recently has been obvious to all of us. His entire family has fallen in love with CrossFit and are so much fun to watch. His daughters are already tearing up the kids program and I am sure one day will be real firebreathers! Congrats, Thomas!     

Wednesday, July 8, 2015

Thursday, July 9, 2015

Strength/Skill:  5x6 Ring Rows, Review Rope Climb

WOD:  For Time

            400 Meter Run
            12 Clean and Jerks (135/95)
            3 Rope Climbs
            400 Meter Run
            9 Clean and Jerks (135/95)
            2 Rope Climbs
            400 Meter Run
            6 Clean and Jerks (135/95)
            1 Rope Climb

Finisher: 2x20 Russian Twist



    
Congrats to Mary for getting her first double under tonight! I was pretty impressed considering this was her first attempt. I hope everyone recovers quickly from C. Jimmy's fantastic birthday WOD. You all did great!

Tuesday, July 7, 2015

Wednesday, July 8, 2015

Skill:  10 Minutes to work on Double Unders

WOD:  C. Jimmy's B-day WOD
              3 Rounds For Time

             6 Thrusters (135/95)
             30 Wall Balls (20/14)
             81 Double Unders
             
             *If any movement is broken there is a 20 calorie penalty on the AirDyne (max 1 penalty per round). This can be omitted as a scale.

Finisher:  None


We couldn't let C. Jimmy's Birthday pass us by without a WOD in his honor. Now we all know how very much C. Jimmy likes to push himself to the max physically and mentally so it is only fitting that this WOD is heavy and difficult. I am sure a lot of you read this and got a bit scared. I am challenging you all to push yourselves just as C. Jimmy does. Whether its going a bit heavier or getting one more rep when you are a dead tired. Tomorrow is a day to dig deep and see just how mentally tough you all have become.

It should be noted that the penalty cap does NOT apply to anyone who has run the Grand Canyon in less than 27 hours.  Sorry but that is just how this is going to work. Have fun, Guys!

Monday, July 6, 2015

Tuesday, July 7, 2015

Strength:  10 Minute EMOM- 2 Snatch Balance + 1 High Hang Power Snatch (light weight)

WOD:  For Time
             30-20-10

             Hang Power Snatch (75/55)
             Ab Mat Sit Ups
             Box Jumps (24/20)

Finisher:  25 Wide Grip Pull Ups (hold hollow position)




We spend a lot of time talking about goals and making plans for reaching those goals. A lot of the time those are things we will reach in a short(ish) amount of time. I am sure if we all thought really hard and were honest with ourselves we could come up with that one goal that has always seemed a bit elusive. That one goal we've maybe even kept private.

For Andy that goal was to bench press 300lbs. This goal has been set for the better part of 20 years. He has come close, very close but until tonight it had remained  just out of reach. Tonight after four cycles of BBC he maxed his bench at 305lbs. There are a couple lessons to learn from this. First, never ever give up on a goal. As a collegiate athlete supposedly in his prime this wasn't obtainable but at the age of 40 he finally achieved it. Getting discouraged and giving up is not how we become the best versions of ourselves. We fight through plateaus and even back slides and we certainly don't stop trying. Second, this shows us that BBC is successful when the work is put in. We can't half ass the work and expect our dream results to show. The work is hard and takes dedication but is absolutely worth it.

Congrats, Andy! I could not be more proud of you. You've set a great example not just for Sam, Nick and I but for everyone questioning if their goals are maybe just a tad unrealistic. Enjoy this feeling. You've certainly waited and worked long enough for it.

Sunday, July 5, 2015

Monday, July 6, 2015

Strength:  Bench Press, Find 1RM

WOD:  10-9-8-7-6-5-4-3-2-1

             HR Push Ups
             Knees to Elbows
             Air Squats

Finisher:  3 x Max Effort Ring Dips


I hope everyone enjoyed the long weekend and is ready to get back to work this week. Tomorrow is our first 1 rep max since coming off this cycle of BBC. The other three lifts will be programmed over the next two weeks. I know a lot of you are itching to start back up but this short break is good for everyone. Please do the strength as programmed and take the extra time to work on skills.

Have a great week, Guys!

Friday, July 3, 2015

Saturday, July 4, 2015

Team WOD:  "Whitten" with a Partner

                        5 Rounds For Time

                        22 KB's (70/44)
                        22 Box Jumps (24/20)
                        400 Meter Run
                        22 Burpees
                        22 Wall Balls (20/14)

                        *partners run the 400's together. Split the reps, one works while the other rests
 
 
 
 
 

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Great Job to everyone who completed the very difficult Hero WOD today. You all really pushed yourselves to go heavy and test your limits. I couldn't be more proud of the effort this morning. I hope everyone is able to spend the Holiday weekend relaxing with their families! Happy 4th of July!

Thursday, July 2, 2015

Friday, July 3, 2015

WOD:  "Lumberjack 20"
            
              For Time (solo or with a partner)

              20 Deadlifts (275/185)
              Run 400m
              20 KB's (70/53)
              Run 400m
              20 Overhead Squats (115/75)
              Run 400m
              20 Burpees
              Run 400m
              20 Chest to Bar Pull Ups
              Run 400m
              20 Box Jumps (24/20)
              Run 400m
              20 DB Squat Cleans (45/30 each)
              Run 400m





On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Guys, this is a difficult and long WOD but it can done as a team WOD or scaled to fit any level. Go sign up for a heat and the coaches will help you figure out the best approach. I hope to see a big crowd tomorrow and don't forget to wear RED or camo.




           

Wednesday, July 1, 2015

Thursday, July 2, 2015

Skill:  Muscle Ups, 3 x Max Reps or MU Practice (progressions, false grip, kipping, pull ups, ring dips)

WOD:  3 Rounds For Time

            400 Meter Run
            10 Power Cleans (155/105)
            40 Ab Mat Sit ups

Finisher:  3 sets of 20 Hollow Rocks, 10 V-Ups




As I was looking through the pictures trying to find one of our next Athlete of the Month, Diane, I came across this gem. I love that Kim is cheering her on to the finish. I find the story of these two so heartwarming. They took foundations together and then both settled into different classes but never lost interest in the other's journey. To me this is a lesson to step out of your comfort zone and go to a new class occasionally as we never know who we will find new motivation from. It is very easy to develop a routine and build a "crew" but when we step outside that and maybe even make ourselves slightly uncomfortable is when we have such great potential to grow and learn.