Some of us get to enjoy a 3-Day weekend. If you’re one of the lucky ones, what will you do with the extra day off (other than come to CFW)?
Veteran’s Day is this Monday. CFW will be open for our NEW holiday hours: 9AM, 10AM, 4:30PM, & 5:30PM.
TODAY: SUN, NOV 10, 2013
10AM SKILL: OVERHEAD SQUAT
- FIND 1 REP MAX OVERHEAD SQUAT
- 2 SETS OF 3 REPS @ 90% OF 1 REP MAX
- GROUP CORE WORK
11AM – “NANCY”
5 ROUNDS FOR TIME
- RUN 400 METERS
- 15 OVERHEAD SQUATS 95#/65#
New to CrossFit? According to the Huffington Post, here are some things you can expect. CFW Vets, sound accurate?
TODAY: SAT, NOV 9, 2013
TEAMS OF 2
- 50 DEADLIFTS 275#/185#
- 40 BURPEE BOX JUMPS 24″/20″
- 30 HANDSTAND PUSH UPS
- 20 CLEAN & JERKS 185#/125#
- 10 ROPE CLIMBS
Today at 7:30PM, The CFW Classic competitors will be taking on benchmark WOD “Elizabeth”. Come and show your support for these brave athletes.
There WILL be a 7:30PM Class as scheduled.
TODAY: FRI, NOV 8, 2013
25 BOX JUMP BUY-IN
20 KETTLEBELL SWINGS 70#/53#
20 GOBLET SQUATS
25 BOX JUMP BUY OUT
*5 Burpees every time you drop the KB
With Veteran’s Day on Monday, we would like to introduce our new Holiday Hours.
HOLIDAY HOURS: 9:00AM / 10:00AM / 4:30PM / 5:30PM
- MARTIN LUTHER KING DAY
- PRESIDENTS DAY
- MEMORIAL DAY
- LABOR DAY
- COLUMBUS DAY
- VETERANS DAY
LIMITED HOLIDAY HOURS: 9:00AM / 10:00AM OR 10:00AM / 11:00AM
- INDEPENDENCE DAY
- “BLACK FRIDAY” – DAY AFTER THANKSGIVING
- CHRISTMAS EVE
- NEW YEAR’S EVE
- NEW YEAR’S DAY
GYM HOLIDAY: CLOSED
TODAY: THURS, NOV 7, 2013
POWER SNATCH 95#/65#
WALL BALLS 20#/14#
On Monday, I mentioned how much I love watching people progress. Seeing the results everyone gets from CrossFit excites me and it was what motivated me to get more involved with our program. While searching through my “vault”, I found some interesting video of our beloved Coach Lauren. Above is a video documenting just how much she has progressed by following a constantly varied, functional program done at high intensity. I’ll let it speak for itself. If you have anything you’d like to share about your results, please share them in the comments. Trust me, you WILL inspire someone.
TODAY: WEDNESDAY, NOV 5, 2013
2 REP MAX DEADLIFT
2 SETS OF 4 REPS @ 90% OF YOUR 2 REP MAX
GROUP CORE WORK
We often speak about Scaling For Success. However, we’re not always implying to scale down to increase intensity. If you have a solid grasp of the movements in a WOD, scaling up can be just as important for an intense workout. Take yesterday’s WOD for example: If you have well-conditioned hips, a strong upper body, and you typically command the barbell, yesterday’s WOD would have been a good opportunity to really challenge your fitness by adding a little more weight on the bar. Or, every now and again, you can slip in a weakness of yours to the mix. If a barbell is no problem for you but you struggle with gymnastics, it would have been reasonable to add in a few burpees during the rest period.
Keep in mind, you do have to know yourself fairly well to know when and when-not-to scale, so, if you have a question, ask a coach. Today’s WOD is another opportunity to scale up if you have the capacity to do so. Running & Pull Ups: if you’re a runner who loves pull ups, why not try out a weight vest? How about running backwards or carry a plate?
TODAY: TUES, NOV 5, 2013
FOR 20 MINUTES
EVERY EVEN MINUTE (including 0:00 & 20:00) – RUN 1 LAP
EVERY ODD MINUTE – 8 CHEST-TO-BAR PULL UPS
*After the final run, AMRAP CTB Pull Ups in the time remaining.
A couple of weeks ago, I decided to check my progress with developing my double unders. So, I retested how many I could do consecutively. I’d previously only done 68 in a row before failing. That day, I was surprised to have increased that score to 76 before my forearms burned out. Proud of my progress, I publically posted my achievement on social media. What followed, to my delight, was a slew of others making the same attempt. Not only was I pleased to have inspired others to test their fitness, many of them dramatically improved their scores.
Whether you’re good at a movement or terrible, keep practicing. When you improve, let us know. If you’re not improving, let us know. Need to know what a “good” score is, challenge someone in the gym to beat your score. Therefore, we will all improve. Never tried something before, give it a shot. You never know, you may be naturally gifted to accomplish some very extraordinary things.
TODAY: MON, NOV 4, 2013
1 MINUTE MAX EFFORT SUMO DEADLIFT HIGH PULL 95#/65#
Rest 1 Minute
1 MINUTE MAX EFFORT HANG POWER CLEAN 95#/65#
Rest 1 Minute
1 MINUTE MAX EFFORT PUSH PRESS 95#/65#
Rest 1 Minute
*Add lowest number of reps for each movement together for 1 score.
Check out Coach Nick and KBC Coach/Intern Wendy looking sharp at the Marine Corps Ball.
10AM Skill: Bar Muscle Ups
1 Bar Muscle Up
Every 30 Seconds For 5 Minutes
5 rounds for time
3 bar muscle ups
6 deadlift (275/185)
9 burpees over bar
As many of you know Coach Eve and Adam T. qualified to compete in the American Open for Olympic Lifting. They will be traveling to Dallas, Tx in Dec. and we want to help them get there. This is the first announcement and I am missing a few details but I wanted to let everyone know ahead of time so you can be ready to register when we open registration soon. We will be holding (2) 1 Hr Snatch technique cliniques, led by Olympian and Oly coach Cara Head and assisted by Adam, Eve, Nick and Lloyd, at CFW on Nov. 16th. All registration cost will go directly to our 2 awesome athletes! These cliniques will be capped at 15 athletes per hour so be ready to sign up. Cost will be $20 to attend.
Teams of 3 – Teams rotate based on runners return
AMRAP in 15 mins
A: Run 400
5 Squat Clean Thrusters (165/110)
15 Toes to Bar
25 Hand Release Push Up
I hope everyone had a safe and fun Halloween. Take a break from all the sweets and get to the box for some heavy squats today. This write up is from a previous post on why we should squat but I thought it worthy to post again for a reminder or first time lesson for some of you.
Why Squat: How many times have you squatted today? Sat in a chair, on a toilet, in a car, properly picked something heavy up off the ground…the list goes on and on. First, it is functional! Next, we squat under load because the squat is the best way to directly train our posterior chain (hamstrings, glutes and the abductors (groin muscles)) and knee extender group (quads) at the same time. These two groups of muscle contribute directly to our ability to run, jump, push, pull and all other lower body movements. Lastly, the “core” of the body is at the center of the squat leading to training throughout the body. The lower back, upper back, abdominals, lateral trunk muscles, costal (rib cage) muscles, shoulders and arms are all used in an isometric support role for the squat, while balance is maintained by the central nervous system and under heavy load hormones are released throughout the body. A complete mind and body experience!
Overhead Squat 1,1,1,1,1
Front Squat 1,1,1,1,1
Back Squat 1,1,1,1,1
Increase weight each set