CrossFit New Albany

Shart

2012-03-04T07:30:00.000-05:00

"Shart"

2 rounds

10 Pull ups c2b

100m run

20 Double unders

200m row or 1 rope climb

*if you finish 2 rounds under 5 minutes do another

Regional Level

12-6-3

Muscle ups w/ 2 additional dips

Pistols (hold 70lb kb)

Wall walks

Back to work!

2012-03-04T07:00:00.000-05:00

The next set of programming will focus on your strength and strength in a number of different ways. Don't expect to do things like the so called "normal" way. Keep high quality form and an open mind and we'll on the fast track to a stronger you.

Hopefully everyone has been having a blast with the Open and hopefully everyone realizes that the weekends will continue to be vastly different for the next 3 weeks.

The good thing is it's warming up and everyone knows how much fun it is here when we get outside!

Monday
Warm up x 4
30 Push ups (arms close to sides and chest to ground)
30 SDLHP w/ kb
Double unders :30
10 GHD Sit ups
4 Pistols

Strength x 5
5 clean grip deadlift to 3 jumping shrugs (keep arms straight)
strict toes to bar (max in :30)
*we will have the fat bars out so everyone can play with them as well as the atlas stones for people to practice deadlifting. Make sure to hit them up using both at least one time within your strength (no it doesn't count toward your strength)

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12.2

2012-03-01T19:00:00.000-05:00

"12.2"

10 minutes
30 snatch @ 75/45
30 snatch @ 135/75
30 snatch @ 165/100
max reps snatch @ 210/120

Rob 30

2012-02-29T19:00:00.000-05:00

"Rob 30"

Three 3 minute AMRAP's w/ :30 sec. rest:

30 Double unders (regional unbroken or :30 aerdyne at end of workout)

30 Wallball (regional 12'/10' unbroken or :30 aerdyne at end of workout)

30 cal Row or 3 Rope climbs
*pick up where you left off to make your one score of total rounds
Regional: End WOD with 30 Pistols

In Rob I Trust

2012-02-29T18:30:00.000-05:00

Word from my main man Rob Schreck, "here's how I see it, fools wish their hair was as cool as mine and girl was as fine as mine but you just don't get it... I'm so divine!"

Rob is now officially old, he is 30 years old! In case you do not know Rob..... well that is a shame because this is one cool dude and you're not truly that cool unless you at least know him.

Rob will probably be attending one of the night classes 530pm or 630pm so come cheer him on in his speedo!

Normally I would have made an insane workout for Rob's 30th birthday but it is the day before 12.2 so I don't want to crush anyone. You will have the opportunity to push your absolute hardest to get a ton out of this workout though.

Thursday

Warm up "Robata" :30 on and :10 off and 3 cycles of each

Sit ups

Push ups

Air squats

Tuck jumps

Burpees

SKILL 3 minutes on each including mobility

Double unders and OHS

Super Hero's

2012-02-28T19:00:00.000-05:00

"Super Hero's"

"Speal"
4 rounds

30 Box Jumps 20/12

15 Squat Cleans 105/75

7 HSPU

"Holmberg"
4 rounds

20 Box Jumps 24/20

10 Squat Cleans 135/95

5 HSPU nose to ground

"Salo"
4 rounds

10 Box Jumps 30/24

5 Squat Cleans 165/115

3 HSPU parallete

"Froning" w/ gas mask
4 rounds

15 Box jumps 36/30

10 Squat cleans 165/115

5 Muscle Up to Ring HSPU (singles)

Have fun with it and embrace it

2012-02-28T18:30:00.000-05:00

How often do you practice walking on your hands? Do you walk on your hands at work, at home, on the street, in the bar, at your in-laws, etc etc?.... Why not?

Do you walk around constantly making workouts in your head based on the things around you?

Do you think about what mobilities will allow you to WOD better?

Do you spend at least 5 minutes a day researching ways to get better at CrossFit?.... Why not?

You do this every single day (almost), your friends are here and you come here to have fun so why not embrace it as more than just a workout program....

Take a second and think about your life today without CFNA......

Wednesday

Lead up (14 minutes):

1 squat clean
2 push jerks
3 front squats
4 snatch grip deadlifts
*2 minute mobility then skill session on the kipping HSPU (trainer led)

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Time to Work

2012-02-28T12:36:00.007-05:00

My goal for you by March 11th is:

1 person signed up for CrossFit, Lite or Kids

That goal is for everyone which means I want over 100 new clients by March 11th!

If you can get more then get more!

They can come try a class but no new people on Friday's because of the Open.

Everyone is so super capable of getting 1 new person over the next 2 weeks so lets do this.

I want a new place and I want it to be easily accesible with a bunch of cool things like showers, locker rooms, members area, room for everyone to workout etc etc.

The only way that can happen is if we get more members and the only way I can pull the trigger on a new place ASAP is if we make a big push right now.

It may take you 5 minutes a day for the next 10 days but come on and blow up facebook, twitter, email, texting, the phone and shake some hands.

Anyone is game so get them in here if they have a pulse.

Realize some people need Lite before CF, we don't want to break anyone :)

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Big Man's Favorite

2012-02-27T19:00:00.000-05:00

"Big Man's Favorite"

Endurance

800m run

500m Row (or climb the rope two times)

20 KB Swing (snatch style super fast)-Light

20 Wallball (unbroken or do 10 burpees)

800m run

Athlete w/ :30 rest

5 rounds:

100m Row (or climb the rope one time)

5 KB Swing (snatch style super fast)-heavy

10 Wallball

All Around

3 rounds:

250m Row (or climb the rope one time)

20 KB Swing (snatch style super fast)

15 Wallball

Regional

20 Ring HSPU

1k Row (or climb the rope 5 times)

50 KB Swing (snatch style super fast)

75 Wallball

100 Double unders

Warrior Making

2012-02-26T15:30:00.000-05:00

"Warrior Making"

Endurance (20 minute AMRAP)

10 Box Jumps (20/16")

7 Power Clean (95/65)

5 Pull up

Explosive (20 minute AMRAP w/ 1:00 rest between)

6 Box Jump (30/24")

3 Power Clean (165/105)

6 Pull ups c2b

All around (20 minute AMRAP w/ :30 rest between)

10 Box Jumps (24/20")

10 Power Cleans (135/95)

10 Pull ups

Regional (20 minute AMRAP w/ :15 rest)

1 Seated Box jump (42/32")

3 Squat Cleans (225/135)*

5 MU's **

*(if you drop the bar add a :20 aerdyne sprint)

**(unbroken for men or add :20 aerdyne sprint)

Great Job!

2012-02-26T14:08:00.002-05:00

Everyone did an amazing job! Here's to no burpees for 12.2! That is now over and we're back to normal for 4 days! What happened is now history and we will be better for it.

Monday

Warm up to strength immersed in mobility

10 Thrusters

20 Front squats (every 20th one sit at the bottom for 5 seconds)

*after your 10 thrusters do one of these:

skin the cat stretch

banded shoulder release

pvc pass through

wall pigeon

reverse hyper

This should be stupid hard. If you don't fail or yell at someone then you didn't go heavy enough. If you cannot do a front squat then you need to do mobility specific to that and do thrusters from your back and back squats.

2012 Reebok CrossFit Open WOD #1

2012-02-23T15:12:00.001-05:00

7 minute AMRAP of:

Burpees

*6 inch touch

One More Day

2012-02-22T19:00:00.000-05:00

"One More Day"

Teams of 3: Like a train you cannot move on until the person in front of you has completed that exercise

3-5 Rounds w/ 2 minute rest after each round (lacrosse ball fun)

Row 200m

20 burpees

20 box jumps

20 wall ball

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Tomorrow!

2012-02-22T18:30:00.000-05:00

The day before Open WOD #1! There's a lot of pressure here to not mess anyone up!

If you feel the need to arrive early and get loose then by all means do so. I will be early to the next five Friday 5am classes to allow for people to get extra warm up time.

To everyone:
If you plan on doing the Open workout (yes if you come on Friday even if you're not doing the Open) then you need to watch the video's I post as to what is expected and how it is to be judged. This is very, very important because I don't want anyone screwing up the judging because they have no idea what is going on. It takes a few minutes so just watch them and know what is going on to make everyone's job a lot easier.

Thursday:

Warm up: Heavy barbells setup on every single rack (20 minutes)
skin the cat stretch
reverse over the gate
wall porn pigeon pose
wall calf
rack stretch
banded shoulder release
squatted pass through's
have fun with a lacrosse ball
have fun with a roller
samson stretch (20 second hold each side)
toe touch and back bend

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How Many?

2012-02-21T19:00:00.000-05:00

"How Many?"

100 Pull ups for time (be smart, don't tear)*Burpees=pull ups and Air squats=remaining pull ups

regional on tall Yoke

How's this work?

2012-02-21T18:30:00.000-05:00

The top 3 scores for men and women count toward your teams score so maybe one week you're awesome and the next week you suck which is fine. You could have a sub par performance and it doesn't hurt your team.

This is just about fun and a great way for everyone to get to know everyone! Brand new people, verterans, etc etc.

To go along with that, Matt had a great idea of opening it up to anyone who wants to come and watch. If you have a husband, friend, co-worker, etc that want to come and watch then by all means invite them. If your boss can't sit and watch and keeps getting in the way, we will kick him/her out.

Don't be nervous, just have fun like you would playing rec soccer or softball. The cool part about this is you can bring an insane amount of intensity and people wont think you're weird, they'll love it!

Wednesday

Hopefully you read this our you'll drive the trainer insane! Today's WOD is based entirely on how many pull ups you do and how many you have left.

example: I do 30 pull ups which means: I then do 30 burpees and 70 air squats (because I have 70 pull ups left). I then do 20 pull ups which means: I then do 20 burpees and 50 air squats and so on down the line. Each round you should be doing less work because you're getting tired. Your final round will have zero air squats because you'll have completed your 100 pull ups but you'll still have some burpees to do.

Warm up
Spidey lunge across
Samson back
Skin the cat stretch
Broad jump across
Tippy toe back
20 Hollow rock
20 Ring dips

Strength: Sprint version (3 minutes)
20-15-10-5-4-3-2-1: See if you can find your 1RM Stiff Leg Press (yes add weight each time)

Time at the end of class is for MOBILITY and don't skip it!

Holding your Own

2012-02-20T19:00:00.000-05:00

"Holding your Own"

Team of 3: 15 minutes to row MAX meters (on 10)

Person 1: Row

Person 2: Ring hold (top of dip)

Person 3: 20 HSPU (following rounds 15, 10, 5, 10, 15, 20, etc etc)

*all the bands will be setup :)

There is no Let Down

2012-02-20T18:30:00.000-05:00

People play in softball, soccer, volleyball leagues and they play drinking games, darts, cornhole but they wont do the Open..... They tell their kids on a daily basis to get out there and steal the ball away from the kid that is way bigger and better and they make them go up to people who tower over them and ask questions.... We ask so much of everyone else but what about everyone ourselves?

This is our thing so why wouldn't people do it? In my mind I shouldn't have to ask, I should be having to turn people away. All of you have done an amazing job in signing up the last two years and be proud of that because a ton of places don't really have many people doing the Open. To add to that, a lot of places don't even really spotlight it!

We will spotlight it and we do expect everyone to bring their "A" game (like we always do). What else can we ask of you?.... Take pride in what you're doing, have fun with it and bust your arse!

To add to that: The only way you will "let someone down" is to not do it. When you walk through these doors you have not let us down but pumped us up! Thank you for being so great!

Tuesday

Warm up:
Tabata double unders (tell the trainer your lowest number)

Strength:
Thruster 4 x 25
*rack your bar and do skin the cat stretch between sets (30 seconds at a time and yes add weight each round)

Regional WOD: 15 AMRAP

400m run

100m Yoke sled push (25/10lbs)

15 Burpees

15 Box jumps 30"/24"

Sleepless Nights

2012-02-19T15:30:00.000-05:00

"Sleepless Nights"

30 seconds of work and 30 seconds of rest (stay on same exercise for 3x before transitioning):

Goblet Squat (Regional Men: Yoke zercher squats)

Deadlift 155/105 (Regional 225/155)

Double under

*score is total reps accumulated

What to expect over the next 5 weekends

2012-02-19T15:00:00.000-05:00

1) It will be fun if you have fun with it

2) You'll be checking the games leader board more than you should be (so just make it your home page)

3) It will be a super exciting 5 weeks

4) You will judge and be judged (we'll hold you accountable so do your job)

5) Detailed explanation and video of the WOD, its movements and how to judge

6) You must enter your score in order for me to validate it

7) Normal programming (a bit lighter)

8) Hopefully a ton of great results!

Monday

Warm up WOD:
5 rounds w/ 1 minute rest between rounds:
10 Wallball
20 Double unders
10 Toes to bar

Strength WOD:
5 rounds w/ :30 rest between rounds
21 KB swings
14 Push ups w/ release
7 Front squat

Ready for the Open

2012-02-16T19:00:00.000-05:00

"Ready for the Open"

12 minute AMRAP

20 Wall ball 20/14

15 OHS 95/65 (Regional: 135/95)

10 Burpees (bar facing)

50 Double unders

You are capable

2012-02-16T18:50:00.000-05:00

The Open is coming up fast!

To those freaking out, just think about this:

"We want you to have fun, we want you to reap the rewards of working insanely hard and getting awesome results from that hard work. We want you to realize that life isn't easy and life is what you make of it. We make awesomeness here and you're a huge part of that awesomenss. Get rid of all that crap in your head that movies, tv and magazines have put in there and realize what really is important. We want you to be empowered in who you are not what some idiot who makes dresses says you should be."

The Open is all about you being proud in what you can do and how far you have come. It is an awesome way to be a part of a team and group of amazing people! Throw in there that you get to partake in a competition with the fittest people in the world and what else do you need to hear?! How many people get to say they got to play basketball with Michael Jordan, baseball with Nolan Ryan, football with Walter Payton or run with Carl Lewis? Not only do most people not get to play with them but they also can't even come close to participating in anything even close to what those people compete in. This is truely OPEN and you are an amazing part of it so lose that excuse of I can't or I'm not good enough or whatever stupid excuse you can come up with. Sometimes people think I can be mean but when I tell you to shut up, sign up, join a team and get in here it isn't me being mean it is me pushing you to do something that will end up being a ton of fun!

How's it going to work?

1)Every Friday will be the Open WOD (officially announced Wednesday nights). Our first week will be Feb. 24th up through March 25th.

2) Saturday at 8am you can either do the Open WOD or practice skills (skill practice but you cannot do a WOD of your own).

3) Saturday at 9am you can either do the Open WOD or do a class WOD.

4)Saturday at 5pm you can either do the Open WOD or a class WOD.

5)Sunday 8am is the Endurance class. If you want to do the Open WOD at that time you will need to pay a trainer to be there at that time. The price is up to the trainer and I must be made aware of this prior to that day. Yes it has to be a trainer. If you submit a score without a trainer I will not validate it.

6)Sunday 9am you can do either the Open WOD or the class WOD.

7)Sunday 5pm you can do either the Open WOD or the class WOD.

You can do the Open WOD one time and one time only.

There are a ton of reasons why you will only do it once but the main reason is that we don't want to have 20 people every single class doing the Open WOD.

We want to make that one time special and really get all you got.

*you may think this is not perfect for you and it probably isn't but nobody can make things perfect for over 100 people. This is the way it is so embrace it and have a blast with it.

What if I do it Friday and come Saturday and Sunday?

It means you will be doing the same warm up as everyone but will probably be with a group of people doing an AMRAP that wont interfere with the people doing the Open WOD and the coach will be the head judge for the Open WOD so they'll be busy doing that.

What if I come Friday but don't want to do the Open WOD?

You can either go home or do one of the listed Endurance WOD's (board up front). Don't bother the trainer or get anywhere close to the people competing. Friday is the day our gym is doing it so if I were you I wouldn't come in Friday if you don't want to do the Open WOD.

What exactly do I need to do that day?

You will have a score card because you will judge someone and then they will judge you.

As the judge you will need to fill out the sheet at CFNA with the persons name, score and whether they did it Rx'd or MOD.

The actual score card will go home with you so you can enter your score in which will then be validated by me.

All scores need to be entered by Sunday night.

Just an FYI: I do have a life so don't expect me to be waiting at 9:45pm Sunday night for you to enter your score. If you don't enter it in time then that is your bad. There is no reason for you to be unable to enter your score before Sunday 7pm (if there is then let me know before then).

These rules are so things runs smooth, not because anyone wants to be a dictator but lets face it, we have adults who can't figure out how to put weights away correctly or spit gum in the trash or put water bottles in the recyling bin. These rules are to help make your experience better. :)

Friday:

Warm up: 10 minutes to get some work done
Wall porn 1 minute
Banded shoulder release 2 minutes
Skin the cat stretch 1 minute
Squatted pass throughs 1 minute
5 minutes to work on your OHS

Walk the Talk

2012-02-15T19:00:00.000-05:00

"Walk the Talk"

20 minute AMRAP

50 Sit ups (regionals GHD)

20 Deadlift 155/105 (regionals 275/205)

50 Supermen (regionals GHD)

Farmer walk D&B (kb or db)

If you build it they will come? How about if you bring them I will build it....

2012-02-15T18:50:00.000-05:00

One cool kid!

If you cannot tell, we're always trying to make everyone more awesome than they already are. We're not like some places who may just have people do stuff or like new places where everyone is either at the same level or there just aren't many people.

We have a ton of people with such different levels of experience that at times it gets hard to make sure everyone is getting an equal experience.

The only way I can help is if I know and I don't know everything or even everyone so please communicate to me specifically. We're working to get better every single day and we are amazing but work with us as we attempt perfection.

Getting people in here:

Don't forget to get people in here and also don't be afraid to send them to Lite Fit if that is what is needed. Sometimes people just really need to do Lite for a few months before they jump into the regular CrossFit program. A good sign for that is if they cannot do an air squat or a sit up or can't jog 400m without calling 911.

We also have an awesome Kid Fit program that is waiting for you to bring your kids or your neighbor kids or just random kids roaming the streets!

Thursday

Warm up: 7 minute AMRAP
40 Double unders (regional: :30 parallete sit before double unders)
Max Ring dips (regional: muscle up rings)

Strength: 10 minutes to do this
Deadlift 20-15-10-5-4-3

Burn Notice

2012-02-14T19:00:00.000-05:00

"Burn Notice"

7 rounds of:

5 HSPU (regional low rings)

10 Toes to rings/bar (regional toes2bar)

15 KB/DB Thrusters (regional 70/53)

*1 minute rest at the end of each round

New programs to get you where you need to be

2012-02-14T18:50:00.000-05:00

We are going to be changing over our elements program a bit and asking/telling people to sign up for the 1/2 hour PT and/or mobility sessions. Realize that I make zero money, I actually lose money on them and offer them just so you can be better which obviously makes your experience better thus you stay here and get more people here. The new elements program will be setup where most people will have to take multiple 1/2 hour sessions in their first month before/during/after elements.

If a trainer tells you that you need to schedule a 1/2 hour PT session for pull ups then that means you need to schedule it. It is painless and cheap to make it easy on you. Sometimes you just need a little extra help to get you over that hump. The same goes for the 1/2 hour Mobility session.

To go along with that, if you really want to be able to do something then don't be afraid to schedule multiple half hour sessions to get over that hump.

The Open
Make sure to let me know well ahead of time if you have a conflict with the Open workout and doing it on the Friday, Saturday or Sunday class (you'll be out of town or something).

Do you have a jump rope?
If you don't have a jump rope then you need to get one. It is a great piece of equipment so buy one.
Rx Jump ropes or Rogue Fitness

Wednesday

Warm up: 10 minutes
4 Turkish Get up (regional: kb squat snatch)
6 Hollow Rock (regional men: muscle ups)
Banded shoulder release 1 minute (alternate arms each round)
20 Double unders (regional: 40 unbroken or do 60)

Strength: 10 minutes
Strict pull ups (max)(regional: strict muscle ups)
10 GHD sit ups

Heart Strong

2012-02-13T19:00:00.000-05:00

"Heart Strong"

30 minute AMRAP (includes buy in)

Buy in MEN: 5 Rope climbs (Regionals 10 rope climbs)

Buy in WOMEN: 500m row (Regionals 1k row)

20 Pull ups (regionals chest to bar)

20 KB clean and jerk (regionals 70/53)

50ft OH Lunges w/ dynamax ball (regionals 45/35lb bumper)

20 Wall ball (Regionals men hit 1ft above target and women hit men's target 20/14)

50ft OH Lunges w/ dynamax ball (regionals 45/35lb bumper)

20 Burpees w/ release

200m Row (men) (regional men 500m row)/1 rope climb (women) (regional women 2 rope climbs)

20 Toes to bar (Regionals do them unbroken or do 30 total)

20 Pistols (Regionals 10 on Right then 10 on Left)

How to master this stuff and why my road is easier than yours

2012-02-13T18:50:00.000-05:00

My road to getting back in shape is easier than yours because I have the skill sets down. Part of that is experience and part of it is mobility but most of it is my mind. I didn't grow up doing this stuff so for the most part I didn't do any of this stuff until about 5-7 years ago. I learned how to do it so I could do it, mainly because I don't like not being able to do things (my point isn't that I'm awesome because I'm not).

For you to really get this you need to invest in it not just by coming to classes but by doing some research. You need to invest in the way you eat and how you mobilize your body. Without this stuff you will take forever to master double unders, Olympic lifting, rope climbing, overhead squats, butterfly pull ups, kipping handstand push ups. It doesn't take a ton of time just some work each day.

I did some research the other day to find out how to do kipping handstand push ups in gymnastic rings because I want our affiliate team and individual competitors for Regionals to have that in their arsenal. I couldn't find anything so I got inverted on the rings and started kipping.

I'm not saying to do crazy stuff like that but I now have a much better idea of how it works and I plan on doing it a ton more so not only can I do it but also so everyone else can. What if our affiliate team were to win the CrossFit Games because we smoked ring hspu where we wouldn't have if I didn't explore......

How much do you like sucking at OHS or squat cleans? How about double unders? How about running? I don't like sucking at anything so if I were you I would attack those things so you don't ever have a problem with them again. We have setup an amazingly cheap way to fix these things so take advantage of it. We will continue to work on awesome ways to improve you but take advantage of what we currently have or it wont continued to be offered.

I know it is hard with everything we do but a good half hour of work goes a long way!

The Open

Take a look at your schedule from week 1 (Feb. 22nd) through week 5 of the Open and if you cannot make it in on the Friday, Saturday or Sunday of those weeks then you need to let me know. It is possible you can do it wherever you are or you may need to do the WOD privately with a trainer or maybe at an open time or in a class. It all just depends because I don't want it to be run like last year where all week was messed with two different WOD's going on at each class.

Tuesday

Warm up:
10 minutes of mobility (do whatever you want)
-leg kicks
-spidey lunge
-wall porn
-couch
-pigeon
-banded shoulder
-skin the cat stretch
-calf
-kb bondage
-etc etc
*Regionals (max ring hspu between each mobility)

Gum

2012-02-12T15:00:00.000-05:00

"Gum"

5 rounds w/ Partner (regionals go solo)

20 Hang Power Cleans @ 135/95 (regionals: 155/100)

40 Double unders (regionals: if 40 is not unbroken on first attempt then do 60 total)

*work is split up between partners where each partner has to do at least one rep of the clean and 10 reps of the double under each round

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The Open is all Individual, even if you're on a team

2012-02-12T14:50:00.000-05:00

One good looking guy!

I've had a ton of questions about the Open and the "teams". When you join a team (has to be at least 3 men and 3 women) you still do the workouts individually at CFNA. Each week CrossFit HQ will simply compile your teams top 3 male and top 3 female scores and then will rank not only you individually but your team as well.

It should make it pretty cool and easy to have an in house competition as well. It is only $20 for the team to be made and if you do well enough to make it to Regionals it is then $300 but trust me the $300 is cheap when considering you get to go there and get some really cool gear.

Feel free to get some sort of corporate sponsor or local business to sponsor your team with some money in return for using their name. If not then have fun choosing a cool name (CrossFit New Albany is taken by the affiliate team).

Please don't feel pressure to have to perform at some insane level. We want you to participate (it is a ton of fun) at your level. It is great because it makes you do things the right way and will forever help you in doing things the right way which helps your fitness and fun.

It all starts the 22nd so get it done.

Monday

Warm up:
EMOM for 10 minutes
15 Air squats
10 Push ups w/ release
Double unders (rest of the minute)
*Regional (30 muscle ups for time)-work on skill there after.

5 minutes to warm up hang clean

Strength: (10 minute time cap)
Death by Hang Power Clean @ 165/105 (Regionals 190/125)
-people who are struggling with the clean will use the 10 minutes to work on the clean rather than doing death by. You will partner up to help one another as well.
*clock starts as class starts and the WOD must start by minute 30 of class.

Nuclear

2012-02-09T19:00:00.000-05:00

"Nuclear"

11 minute AMRAP

50 OHS 95/65 (regional 115/80)

50 KB swing 53/35 (70/53)

10 Muscle up

How are your shoulders?

2012-02-09T18:50:00.000-05:00

Who knew Ron Jeremy was an Olympic Lifter?!

Do you struggle with overhead squats? How about ring dips or pull ups? By struggle I mean that you either hurt your shoulders or they just flat out don't allow you to do the movements......

I know this sounds familiar because most of you have super tight shoulders and it makes you fight basically every single workout we do. We are not afforded enough time to cover every single thing in class so you need mobility sessions to clear it all up.

The 1/2 hour mobility sessions cost $10 each (cash to the trainer) which in the end will allow you to stay healthy and have a blast actually being able to do an overhead squat.

In time you wont need those sessions anymore and you will be able to take advantage of the time given for mobility in class or time before and after class.

I'm not amazing by any stretch of the imagination but I have zero issues doing multiple overhead squats and squat snatches with a large amount of weight. The reason is because my shoulders have no issues with mobility (yes I have had multiple shoulder surgeries).

Time to overcome the Overhead Squat!

Friday

Warm up to Skill to Strength (use racks) w/ partner
15 minutes to get those shoulders loose and get that OHS ready
OHS
banded shoulder release
kb bondage
pass through's and squatted pass through's
close wall facing air squats (straight arms up the wall)
skin the cat stretch
any other form you see fit which includes loosening up the hip, knee and ankle joints

Straight and Narrow

2012-02-08T19:00:00.000-05:00

"Straight and Narrow"

8 minute AMRAP

20 Push up w/ release

15 Deadlift 205/135

10 Ring dips
5 HSPU

Did you know.....

2012-02-08T18:50:00.000-05:00

We have a 7am class now Monday through Friday! We've had very poor attendance so wanted to make sure you knew we had that class available to you.

I know what you're saying, "I can't come then." That is fine, neither can I but what you can do is get someone new in here that can come to that class. The same applies to our Lite and Kid programs because they're amazing and deserve to be packed! Plus when those programs blow up we get a new place!

Open competition

Have you started making a team for Regionals? If you're going to do it (why wouldn't you) then I say make a team!

It will be fun each week to compare where all the teams stand not only in the world and region but in our very own house!

I know some people have been talking about doing a one day mobility seminar (which is great) and all I say is make sure it isn't the same weekend as Regionals because you don't want to lose $300 or miss Regionals.

Thursday

Warm up to skill to strength 14 minutes w/ partner
EMOM (partners switch each minute)
3 Deadlift (increase weight)
to practicing either banded HSPU (getting into position), kipping hspu, kipping ring dips or double unders. This is skill not for strength purposes. Your choice and do it for the rest of the minute.
*have bands across every squat station including squat stands so we have plenty of mod HSPU space. Also have the dip bars setup on the two YOKES (with weight) for dip MOD's as well.

Ray of Light

2012-02-07T19:00:00.000-05:00

"Ray of Light"

12 minute AMRAP

30 Bar facing burpees

15 Power snatch 115/85

30 Toes to bar

What is this mess all about?

2012-02-07T18:55:00.000-05:00

What is this team stuff all about?

I get it, they do a shotty job of making it understandable so here is what I think it all means.

You compete under the affiliate of CrossFit New Albany and if you want to put a team together then you make a team which competes under our affiliate but can make it to regionals one of CrossFit New Albany's teams.

If you plan on competing as an individual you can either just compete under our CrossFit affiliate or you can help one of our teams by being on that team. You do not need to decide if you will be on a team or compete as an individual until one week after the open ends so join a team.

If you can pay the $20 then make a team. Get 3+ guys and 3+ girls to join your team and see if you can make regionals as a team or an individual.

Before you go and make a team make sure to let me know (just so I know what is going on).

Questions.... Post on our facebook group

Wednesday

warm up/skill/strength: 12 minutes with a partner
You have 12 minutes with a partner to work up to a good solid power snatch (work your form and be a great coach).

The Quiet Before the Storm

2012-02-06T19:00:00.000-05:00

"The Quiet Before the Storm"

10 minute AMRAP

5 Pull up C2B

10 Box jump 24"/20"

15 Double under

TOP DOG

2012-02-05T16:00:00.000-05:00

"Top Dog"

7 minute AMRAP

10 wall ball 20/14

5 power clean 155/105

This WEEK

2012-02-05T09:51:00.001-05:00

This week will be our prep week for the Open. All the WOD's will be judged and by judged I mean a chest to bar pull up is where the chest literally touches the bar. If there is not contact made then it is a no rep. Depth on squats is hip crease below the knee.

The trainer of the class will be considered the head judge and will make sure all judges are doing their job correctly.

Some people do not understand why it is so important to judge correctly but that is a simple answer, "everything should be done right or it is done wrong".

If you judge first you then WOD second and if you WOD first you then judge second.

The warm up/skill/strength portion of the class will also be done as partners where each help one another.

This is not setup to be a friend thing where you don't work on anything and let each other get away with bad form or using super light weight.

This is a great opportunity to get better mentally and physically and perform in a little competition setting!

It will take patience but in the end will make you much better and get you prepared for the Open which will end up being five three day weekends.

Monday

With a partner warm up/skill/strength:

Every minute on the minute for 14 minutes: (work one minute and coach the other minute so you get 7 minutes of work in and your partner also gets 7 minutes of work in).

5 Wall ball

3 Power clean (go up in weight as you warm up)

Update on the Open and new classes

2012-02-04T20:24:00.001-05:00

New Classes:
Adding new classes takes a lot of man power and money so we'll stay where we're at with these 13 new classes per week. If the 330pm time slot on Monday, Wednesday and Friday has a decent number of people then I will add it on for Tuesday and Thursday.

The Lite schedule is getting an 815am and has the possibility of also getting a 530am and a 630pm but that will all depend on the numbers.

Everyone remember that as a CrossFit member you can come to any CF or any Lite classes. Sometimes your schedule dictates an 815am workout and we have that time slot open now.

The Open format for the 5 weeks will be as follows (after a lot of thought as to what will work best for CFNA):

Friday will be the Open workout each week (no exceptions)
Saturday 8am you can do the Open workout or work on something else (this will all depend on what the Open workout is and how many people are present)
Saturday 9am and 5pm you can do the Open workout or do the class workout.
Sunday 8am endurance only unless you want to pay a trainer to be your judge.
Sunday 9am and 5pm you can do the Open workout or do the class workout.

Make sure you let the trainer know if you plan on doing the Open workout as soon as you arrive to the weekend class.

The whole affiliate vs. team thing. So it seems that we can make as many teams as we'd like to compete on our affiliate CFNA.

It costs $20 to make a team but before you go and make a team talk/email me about it. I don't have an issues with people making teams just want to make sure everyone is on the same page. Teams that make the top 30 make it to regionals which then costs $300 to compete.

Kung Fu Grip

2012-02-02T19:30:00.000-05:00

WOD: "Kung Fu Grip"

21-15-9

Hang Squat Clean (Regional 155/105)

Toes to Bar

DB Push Press (Regional KB 70/53)

What is this Lite thing all about?

2012-02-02T19:00:00.000-05:00

The road to the CrossFit Games goes through HyperFit USA, who's down? They finished first in our regional last year.

I get a ton of questions about what Lite class is and who can go to it and who is it best for. The main difference between it and the CrossFit program is that it doesn't have any Olympic lifting and the amount of power lifting is a bit less per week.

Music is toned down as are the trainers and the programming is geared more toward less explosive people. An example would be "box step ups" and the modification would be doing "box jumps". A regular CrossFit person can crush themselves in the class and it is perfect for people coming off injury, new to working out or people who haven't worked out in a while. It also sets up nicely for fit people who are freaked out about CrossFit.

There is generally more rowing than running in the class and the runs are much shorter than our normal CrossFit class. Intensity is relative so you can get just as good a workout within the class as you do at that day's CF class (over time it wouldn't fully work that way).

The class is geared more toward functionality and less toward that more elite level of fitness. People can work their way up the Lite classes and then change over to CF and we've had people who were gone for a month and when they come back they start in Lite.

Basically you could walk down your street and every person you saw would be a perfect candidate for Lite. The only reason it is actually called "Lite" is to make it easy to differentiate between it and the regular CrossFit. The name will eventually change but for now, Lite it is.

Lite will now be adding an 815am Monday -Friday time slot and we need to fill that class up so get people in here. I will also be adding a 530am very soon for Lite so get people on that one as well.

Lite does not have any elements classes, you simply join and start coming to class. The cost is $50 a month right now but will be going up as of Monday so get people to join ASAP!

Why is this important...... The bigger the Lite program the better the facility we'll get :)

Friday:

Warm up: 2 rounds of:
800m run
Spidey lunge down
Crab walk back
*8 minute time cap

Test: Max c2b pull ups or max c2r ring rows w/ false grip

Strength Endurance WOD:
30-20-10
Thruster 75/45 (regional 105/63)
Good morning
*7 minute time cap

NOTE: Have equipment setup before the warm up because there is no rest. You go from warm up to test to strength with no rest time.

Delight of the Bearded Man

2012-02-01T19:30:00.000-05:00

WOD: "Delight of the Bearded Man"

3 rounds:

10 Deadlift (Regional 315/205)

10 Burpee (Regional burpee toes2bar)

30 Air Squat (Regional 10 Bar muscle ups)

Make a damn shelf! Water falls are pretty but don't do a darn thing for Olympic lifting

2012-02-01T19:00:00.000-05:00

The benefit of the 1/2 hour members PT session is well worth the $10 and missing a class that day. Let's say it takes you 3 months to really start "getting" the power clean and that would mean you will probably be doing a movement you don't feel at all comfortable with numerous times..... Or you could spend $10 x 3 sessions so $30 and feel so much better about it in a week......

The same goes for mobility, no point in fighting it when you have the availability to take care of it instead of fighting it every single time you workout.

So.... on to things that don't cost you any money: New classes! the 7am M-F and the 330pm MWF start this next week February 6th!

Hopefully these new classes will allow you more opportunity to workout as well as making the class average a bit smaller.

Today let's spend some high quality time on the hang clean. If you muscle the bar up you owe us 10 push ups. If you do not sink under the bar you owe us 10 sit ups (if you do both then just pick one).

It is all about being quick and explosive not strong and slow. Please catch the bar in a high quality rack position not in one where you're elbows are pointing down.

Thursday

Warm up WOD: 5 minute AMRAP
10 Hang clean 45/33 (regional 75/53)
10 Air squat

Skill WOD: TABATA
Hang clean 75/53 (regional 105/73)

Strength WOD: Time cap of 10 minutes (do as many as possible in the 10th minute if you have not failed yet)
Death by Hang clean 115/75 (regional 165/105)

Make Your Mind UP or DOWN

2012-01-31T19:30:00.000-05:00

WOD: "Make Your Mind UP or DOWN"

1-10 HSPU (Regional rings)

10-1 Ring dip

1-10 Pull up (Regional C2B)

10-1 Wallball

You are the foundation of an amazing thing that isn't even close to what it will be in a year!

2012-01-31T19:02:00.000-05:00

Maybe Reebok will hook us up?... ;)

Ok, so who's ready for the 7am and 330pm classes? Get in here and blow it up! Let's get new people in here, let's get this party popping!

I really want to be in a new place by next winter, a place that will be amazing and we're setup for this to work just need to keep bringing the bodies in here.

We've been seeing some really good results from the mobility sessions and I suspect some awesome results form the 1/2 hour PT sessions. These sessions are really going to help you grasp that which has been giving you troubles.

Classes have been blowing up, people have been killing it and we haven't needed any heat! We seriously don't need heat with people tearing it up all day long!

We've had a group of New Albany teachers starting up and that is nice because I'm pro teacher (not a pro teacher but I like teachers).

I'm going to start a "Bring a Friend" week next week for our Lite and Kid programs! This means you need to get on the horn and get your people into our Lite and or Kid classes. Check the schedule to see when the classes are and don't be afraid to attend with them.

It should be an absolute blast and you'll be improving their life. You know what we're all about and how beneficial the program is so help someone out and get them in here!

Wednesday:

Warm up:
5k row with group of 3 and while waiting hit up:
20 Good morning 45/33
20 Plated Hamstring curls (feet on 25lb weight plate and curl plate toward butt. Make sure the only part of your body to touch the ground are your shoulder blades).
1 KB stair walk (2 70lb kb's)
Max ring L-sit (upstairs)
10 Reverse Hyper
10 GHD Hip Ext.

Heavy Up Top

2012-01-30T19:30:00.000-05:00

Before CFNA After CFNA

WOD: "Heavy Up Top"
Buy in: 400m sandbag run and 10 tire flips

9-6-3 Front Squat (regional 225/135)

8-5-2 Rope Climb

70-40-10 KB Swing (regional 53/35)
Cash out: 400m run and 10 tire flips

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Class Expansion

2012-01-30T19:00:00.000-05:00

you don't come up until I say you come up!

Are you ready for more classes? You told me you would attend 7am and 330pm classes so you're going to get them! For this to actually work I need you to attend and to get more people signed up. We can't just have these time slots and only have a couple people attend them and not get new people. People have asked for that 730pm time slot for like 4 years now but hardly anyone attends......

More class slots will be awesome because I know how busy everyone is and hopefully this will allow for everyone to get in here. Make sure you know the schedule, it is listed on the blog. We have awesome classes spread all over the board.

Along with the 7am and 330pm I'm also adding a 815am for Lite.

Any and all members of our regular CrossFit can attend the Lite classes (you'll be with the class doing the workout and yes you can crush yourself).

Classes will be added starting February 6th.

Tuesday

Warm up
2:00 Psoas stretch (do it right)
2:00 Hamstring stretch (open foot)
MAX Toes to bar
10 Reverse hyper
MAX Ring dips
50 Front squats (barbell)

STRENGTH WOD: 7 minute time cap
5-1 Front squat (squat clean first rep)
1-5 Push ups w/ double release
100m run

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Straight GAS!!!

2012-01-29T16:30:00.000-05:00

WOD: "Straight GAS!!!"

7 rounds of:

10 KB Hang Squat Snatches

40 Double Unders
*12 minute time cap

Do you know how important mobility and skill are?...

2012-01-29T16:00:00.000-05:00

The Man

How have those mobility sessions been going? Remember they're much like strength, you need to do them often and it takes time to get better and better and better.

Have you checked out those $10 members PT sessions? Have you ever spent an entire half hour with a trainer on an O-lift before? Huge gains can be made in just one half hour and that does not include the comfort level you'll feel after each session.

We'll be setting up our Mentor Program so if you want to help out new people with an email or in class or what not then just let us know and we'll add you to the list.

What is "regionals" listed on the WOD's? Basically it is listed for people shooting to make regionals or for people super adept at those specific movements. It isn't meant for people to hurt themselves or take 2 hours to complete a workout. We'd much rather you crush the WOD than struggle to do it "regional" style.

Monday

Warm up:
KB bondage 1 minute
PVC pipe squatted pass throughs 20
Wall porn 1 minute
Reverse hyper 20
Reverse over the gate down and back
Leg kicks down and back
Max ring dips
Max strict pull ups

Strength:
Deadlift 10-8-6-4-3-2-1 (maintain perfect form)
*set up all 3 fat bars and mix in 2 sets of max reps:
1) 45's and 10's on fat bar
2) 45's and 35's
3) 55's and 45's and 25's
*you can do the fat bar after any of your deadlift sets just make sure to get 2 max rep efforts in and make sure to choose an appropriate weight so you can actually do it but also so you don't do 100 unbroken deadlifts.

Globo Gym one day pass this weekend

2012-01-27T17:02:00.002-05:00

"Globo Gym"

Buy in: MAX Pull ups

5 rounds of:

10 Burpees

10 Hang clean and jerks (DB)

10 Pistols (5 each leg)

Cash out: MAX Toes to bar

2012-01-27T14:01:00.002-05:00

WOD:
10 minute calorie test using the Rower or Aerdyne

Are you getting better or are you just getting better at running into a wall?

2012-01-26T19:00:00.000-05:00

BOOK a PT and MOBILITY session NOW!!! Book one of each for every week until spring break and tell me I'm not a genius after it is all said and done!

DO IT RIGHT NOW/RIGHT HERE

You can book before, during or after class. You can book them back to back, you can do weekends and weekdays. If you really struggle with something then you need to quit smashing your face into the wall and open the door.

If a trainer tells you multiple things to fix when we Olympic lift then you need to schedule a 1/2 hour members PT session ASAP. It doesn't make sense to do it totally wrong every single time when you can spend $10 to fix it. There is no way possible for a trainer to fix 7 different things in a clean and jerk when there are 15 people in the class. This isn't being mean it is us trying to help you, we're offering 1/2 hour of one on one lifting coaching to help you. The Olympic lifting isn't going away and neither are those flaws so time to schedule away. The same goes for your mobility, they aren't going away so schedule a 1/2 hour mobility session so it can be attacked!

The mobility and PT sessions can be scheduled via the website (book a session) and payment is $10 cash to the trainer at the session. The PT sessions can be for anything you want so if you constantly here a trainer tell you that you're arms are super wide on double unders then maybe it is time to work on it for half an hour..... This is not some sort of tricky undercover pyramid scheme, I make $0 off of this. This is all about you getting better, not hurting yourself and the classes running smoothly.

Rx'd is for someone who is a functional athlete in terms of mobility, strength, skill and endurance. Rx'd is not to test your manhood because all you end up with is a hurt back, strained shoulders, destroyed pride,etc etc!

Picking weight and modifying is part of these workouts. If you walk out of a workout hunched over then you probably chose a weight above your capabilities or chose a skill that should have been modified. When a WOD has a weight listed that is an Rx'd weight meaning it should be done by people very adept at it not done by everyone. As much as I know you want to do everything as Rx'd you need to realize that it makes more sense to do great at the WOD and walk out the door healthy than to get your butt handed to you by the WOD and walk out the door injured. Pride is not a good thing when it prevents you from getting better. Leave your pride at the door and get better. Trainers have been instructed to not allow people to "man up" and do what really needs to be done to get better.

We're not saying you can't do it, we're saying you can't do it form correct throughout the WOD or that your body isn't ready for that yet so we want to progress you up so eventually you can handle it.

This goes with the strength session as well, a 5RM needs to be done form correct. This isn't a competition for $250,000, it is a workout before you go to work or take your kids to school. Do it perfect and then go up in weight but don't do it wrong because you can do more that way.

Friday

Warm up: (no more than 4 people starting on any given exercise)
1 minute to roll out back and hamstrings
10 Reverse hyper (1 person start on this)
20 GHD sit ups (4 people start on this)
1 minute wall hamstring
1 minute wall porn
2 minutes of psoas
2 minutes of pigeon pose
10 inch worms

Skill: Muscle up 10 minutes
To work on this do false grip ring rows, false grip hang, false grip pull ups, false grip kipping pull ups, ring dips, jumping muscle ups, muscle up attempts, muscle ups, string muscle ups together as well.

Strength: 5-4-3-2-1 of unbroken pull ups (weighted). You're trying to get the highest total weight and yes you can add weight each time. Post this score and mark it down for the future.

WOD:
10 minute calorie test using the Rower or Aerdyne
*mark for future use

Classes over 10 will be split between the SKILL and the WOD with both ending on the strength. Classes under 10 will go in order.

Skill meets Strength meets Endurance, where you at?

2012-01-25T19:00:00.000-05:00

Time to do some unbroken work. Let's see how many rounds you can get unbroken today!

How do those HSPU feel? How about those butterfly pull ups? How about those double unders?

We have had some gaps in our deadlifts now for a while so hopefully if you've missed our last two sessions you'll be able to make it in today at some point.

Feel free to use the fat bars if you'd like, just let the trainer know.

I have to give a huge thumbs up to everyone, some really amazing things going on with all of you!

Thursday

Warm up: 5 minutes
Reverse over the gate down
Leg kick back
*every minute on the minute do 5 burpees

Strength: 12 minutes
Deadlift find 5RM (mark this down for future use)

WOD:
"Bradshaw"
10 rounds
3 HSPU
6 DL @225/155
12 Pull up
24 Double unders

Sometimes doing it from behind is way better

2012-01-24T19:00:00.000-05:00

This is about life, about functionality, about fun, about health, about energy and about happiness so expect us to always work you in ways that shock your system. Places that do the same things or the same movements grow stale and end up not preparing you for your future. It isn't about how good you look or how you compare to anyone else. It is about doing it right and doing it with an insane amount of intensity which leads to the ultimate in functionality.

Listen to us, we're pretty good at what we do. If we tell you to book a 1/2 hour mobility session then it would probably be a good idea to do that. We want you to succeed so badly! I still don't understand why people ask a trainer a question and when he gives the answer they don't listen.....?

I will say that all of you are very high functioning, you do some amazing things and you do them so well! Keep up the great work and keep your head up!

Wednesday:

SKILL WARM UP:
1 minute at each station w/ :30 of toe touch and back bend between (barbell only, no weight)
Snatch balance
Push jerk (from the behind)
Split jerk (from the behind)
Butterfly pull ups
Double unders
Pistols

STRENGTH: 1RM Split Jerk (from the back using a rack) 10 minutes to find and write this down for future use

WOD:
20 minute AMRAP
Unbroken Double unders
Unbroken Kipping HSPU (yes I want you to get comfortable doing kipping) (regional on the rings)
*score both DU's and HSPU
**anytime you get less than 10 DU's/2 HSPU you then do 10 butterfly pull ups (regional c2b) or 10 false grip ring rows (regional muscle up)

Are you trying to perfect your form or are you just "getting through" the workout?

2012-01-23T19:00:00.000-05:00

I know it is hard but I need this from you:
1) Don't go up in weight until you get it right (don't go so light that the weight gives you zero feedback)
2) Once you get it right do it heavier or do more in a row
3) Realize right is full range of motion
4) Realize that "right" may not be "comfortable"
5) Accept that doing it "right" may take you down a step
6) Realize that going down a step will make you a lot better in the long run

What am I talking about? I'm talking about perfection! There is no excuse to not to be working toward perfection. It is time to be perfect and mobility is not an excuse as athleticism also is not an excuse.

We now have 1/2 specialty skill sessions available for just $10! This means we now have mobility and skill session 1/2 hour PT available. These are a must do! Think of it as an excuse to work on what you want to or work on that which you're really struggling with. Think of it as an amazing way to get where you want faster. Book these through the website (book a session). You pay the trainer at the session in cash.

If you're having issues finding a time that works for you then shoot us a line and we'll see what we can do for you (can't promise anything but we'll try our hardest)

Ask yourself this question: "When do they offer things that suck or don't work or don't make me better?" If the answer is what I think it is that means this new 1/2 hour PT and 1/2 hour mobility must be some really cool stuff!

Tuesday

SKILL WARM UP: (10 minute time cap so get to work)
3 rounds of: 75/42 (regional 95/63)
3 Hang cleans
3 Front squats
3 Push jerks
-add weight-
3 rounds of: 95/62 (regional 115/73)
3 Power cleans
3 Thrusters
-add weight-
3 rounds of: 115/72 (regional 135/83)
3 Deadlifts
3 hang clean and jerks (do not re-set, pop it off your shoulders during the catch)

-2 minutes to rest, add weight, talk, MOBILITY, etc-

STRENGTH: 3RM Clean and Jerk (10 minutes)-record this for future use

WOD:
"Gran"
21-15-9
Clean and Jerk 135/95 (Regional 175/123)
Pull ups (Regional C2B)

MOBILITY: Go upstairs with the trainer to learn about the reverse hyper (if you haven't seen any of the videos i've post or talked to anyone about it)

How fast do you think Dan can do today's WOD?

Proud Dad!

2012-01-22T16:00:00.000-05:00

The CFNA crew of athletes and judges were amazing! By amazing, I really mean amazing! So much to be proud about after Saturday's showing.

We go through cycles here with skill always being a focus and that wont ever change. If you haven't noticed, we've been hitting up upper body strength in terms of handling ring dips and handstand push ups better which has been fun to watch but probably not so fun on your arms :)

The goal is to hit everything but that obviously isn't possible but we'll keep trying. Expect a slight shift toward more power lifting movements over the next month plus. We'll also go skill heavy on our O-lifts during our warm ups and skill sessions. The key is going to be to get some real good work in a short amount of time. Expect to have 3-5 minutes of skill work where it is so important to really work hard to do them right. It makes no sense to practice a clean for 5 minutes never once catching the bar on your shoulders or practicing the snatch never once catching with locked arms. Sometimes you have to get out of your comfort zone to get better and yes sometimes you need to get a few bruises to get better.

Monday

Warm up: 2 rounds w/ a :15 transition period after each exercise
:30 Butterfly pull ups
:30 Double unders
:30 Rope climbs
:30 HSPU

SKILL: The Overhead squat

3 minutes: rep scheme is on your own but realize this is not about reps but about getting better. Perfect your form, make sure your squat is perfect and your slot is money.
-PVC squatted pass through (take your time, get a feeling for where you're at)
-PVC OHS-hold at the bottom

STRENGTH: Overhead Squat
12 minutes to find your MAX Snatch/OHS (mark this down for future use)
*the way this works is if your max snatch is less than your max OHS you would snatch up the most you can and then do as many reps as possible of the OHS, but if your OHS is less than your max snatch you would mark down what your max OHS was as well as snatch (it is ok that you didn't OHS your max snatch)

**while working up do 3 OHS for each snatch (squat snatch counts as 1 OHS)

An example would be the most I've ever snatched was 195lbs while the most I've OHS was 250lbs so I would end up finishing with a squat snatch into probably one to three OHS. Where this will differ vastly is for people who OHS 65lbs but can power snatch or split snatch 200lbs. With them they basically wouldn't be OHS after their first or second set of snatch to OHS.

WOD: 4 rounds (2 rounds for each person) w/ partner
20 Kick up to handstand (against the wall)-basically just kick up to the wall and come right back down again keeping hands on the ground the entire time and touch the wall with both feet.
10 HSPU (MOD: 30 bar dips or 20 ring dips)
20 KB swings (snatch style) (regionals 80/62)
10 Pistols (5 each leg)(regional does 20 and get butt to foot)
20 Burpees (regional does 40 burpees)
*partner rows while other is doing the workout (alternate rounds). Two scores for this (time to complete and AVERAGE 500m split which means you have to use the same rower all the time and check memory at the end).

MOBILITY: Give those shoulders some lovin! (trainer choice)

Throwdown

2012-01-20T21:08:00.001-05:00

Ahhhhhh Yeah!

No 8am or 9am

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Tabata!

2012-01-19T19:00:00.000-05:00

That's some serious square footage! Awesome racks as well! We'll find out today if you got body weight skills or not :)

The hour is about becoming functional and it is not super important for things to be labeled as warm up, skill, strength or WOD. What is important is that you're becoming functional, getting better and having a blast doing it.

So who's judging tomorrow? Who's competing tomorrow? Who's watching tomorrow?

Don't forget that there is not an 8am or 9am workout Saturday (only 5pm)

Friday

WOD:
Score is your lowest cycle score (8 cycles for each exercise with a 1 minute rest between each exercise)

Row (calories)
Air squat
Push ups (regional HSPU)
Ring Dips (regional from muscle up)
KB swings
Sit ups
Pull ups
Wall ball
Toes to bar
Burpee

Mobility is all on your today, we want to see what you've learned thus far.

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We are CrossFit

2012-01-18T19:00:00.000-05:00

It should be one amazing Open, Regional and Games season in 2012! It really is amazing what is going on with the sport of fitness and you all are the building blocks of it!

You are a part of a professional sport, you are what runs the sport, you are the fans, the workers, the athletes, the.... everything!

Thursday

SKILL: 8 minutes (75/53) This is a skill not to be done super fast (regional 95/63)
5 The Catch (hang clean)-catch in position with high elbows
4 The Catch (hang snatch)-catch with locked out arms and bent knees
3 The Catch (push jerk)-catch with locked out arms and bent knees
2 The Catch (squat clean)-catch with hight elbows at the bottom of the squat
1 The Catch (squat snatch)-catch with locked arms at the bottom of the squat
*this is all about getting that perfect, soft catch, elbows up catching on the shoulders, sinking under, keeping the gap between bar and body to a minimum.

MOBILITY: 4 minutes
The shoulder joint (trainer choice)

STRENGTH: 10 minute time cap
3RM Squat Snatch-touch and go (split snatch for those unable to do squat snatch because of mobility issues)
*keep this # for future reference

WOD-every minute on the minute for 10 minutes
Snatch (however you can go the heaviest-power, split, squat)
---into mixed grip hang cleans for remaining minute (switch hand orientation each minute)
*use same weight and count hang clean reps (which are added to your weight used)

FINISHER: 5 minutes of MAX strict pull ups

(Trainer notes): The skill is huge today, don't let people get away with crappy Catching. It is all about the Catch.

The mixed grip cleans is the deadlift grip and the catch is more like the Bill Henry clean catch :)

If you life was on the line could you give one more rep?

2012-01-17T19:00:00.000-05:00

When was the last time you gave it everything you had? Not just working hard but literally left everything on the table? When was the last time you were "all in"? Let's face it, you can be absolutely pathetic and make it through everyday life and get by. That is no way to live life so why not get after it, why not give it your all. Think about how you'll feel knowing not only did you work hard, not only did you bust it but you quite literally did everything humanly possible to be your best!

Wednesday
Warm up
Tabata Push ups and Sit ups (regional GHD) (both full 8 cycles)

Skill: Rope climb (really working on not using the arms and extending legs straight to go up) This is about skill not climbing a ton.

-mix both skill and mobility together for 10 minutes

Mobility: trainer choice for ankle joint

WOD: "Body Compostition"
4 rounds
10 Strict pull ups (regional c2b)
50 Air squats (regional starts with 20 pistols then does 30 air squats)

Test: MAX HSPU in 5 minutes

(Trainer notes:) Give regional people time to get upstairs to start GHD sit ups and if you have more than 4 start them flip flopped.

Give specific examples of people in class that do and don't use their arms during the climb as well as "worming" up the rope using the legs to hips to arms.

Make sure banded strict pull ups are not done unbroken, at most 8 in a row. They can use bands across the racks or the normal way. Chin over bar, anything less doesn't count.

You can thruster anywhere, anytime, using anything, wearing nothing!

2012-01-16T19:00:00.000-05:00

Are you on facebook? Are you one of our friends? Are you in our private members group? You can be on facebook without getting a bunch of friends, you actually have to confirm people to be your friends. You can have it on your phone and computer. We do a ton of communicating and inviting through facebook and it is totally free!

Join today, become a friend and ask to be in our private members group.

Who's up for another Mobility workshop? How about a POSE method running clinic?

If we open up 1/2 private training sessions would you sign up? You and a trainer working on.... Olympic lifting, muscle ups, HSPU, rowing form, pull ups.... Think of it as our way to give you that extra help you might be needing. $10 in hand for your trainer of choice. I think it sounds like an amazing deal!

Tuesday

Warm up 10 minutes
1:00 banded shoulder realease (:30 each side)
20 pvc squatted pass throughs
30 air squat
row-200m
ring dips-max (regional from muscle up)
10 ring rows (false grip) (regional bar muscle ups)

Test
5RM Thruster (mark this down for future use)

WOD: "Tommy V"
21-15-9 Thruster 115/83 (Dane 155lbs)
12-9-6 Rope climb (100m row per rope climb as MOD)

Mobility: trainer choice for hip flexor

(Trainer notes:) People who do not do thrusters as Rx'd will do 100m row instead of rope climb. If class is 9 or smaller everyone can do the rope climbs. If larger you can pick specific ropes that can be shared or people can row instead. Make sure people doing it Rx'd have their own rope.

I have a dream that one day this nation will all be CrossFitters

2012-01-15T16:00:00.000-05:00

Let's see who can do this, I already did it so I know it is actually possible.

Are you capable? How much are you capable of? How much work is it going to take to get to where you want to be?

Have you realized yet that this is not just a workout program? This is a way of life, a fun way of life. Most people outside of CFNA do not understand the how and why. The way we live life in the US makes it incomprehensible to those not involved. It just doesn't make sense in terms of life today. There is no way you can "love" your workout program, have a blast with a group of people you have nothing in common (before you started working out here) when there isn't alcohol involved!

You can't really get mad at those people because they really cannot understand. What we do is a combination of so many things and so many people. Yes it is our workout program, yes it is our social outlet, yes it is that which makes us feel like we have worth, yes it is our stress reliever and yes it is our team.

We do have our Lite program and we are looking to expand it 10 fold! In order to do that we need you to get those 100's of people that wont do CrossFit because that is for crazy people into our Lite program. Get them to attend a class, just one class. The Lite program will have early AM, AM, PM and weekend classes by spring break if it keeps growing. I know you know a ton of people that it would be perfect for because it is an amazing workout program for an amazing price of $50 per month.

Monday

TEST: 2 minutes
KB PISTOL (you either can or can't)

MOBILITY:
4 minutes of hamstring (trainer choice)

TEAM WOD: "Satan's Grip" 40 minutes
Person 1: Row (regional set at 10)
Person 2: Plate and KB hold (25/10lb plates and 70/53lb kb)-switch hands the next round (yes kb in one hand and plates in the other hand)
Person 3: Metal plate OH hold standing on tippy toes (45/35)
*rotation occurs when the rowing split goes above 1:40/2:00 (elite 1:30/1:45)

MOBILITY:

4 minutes for the back (trainer choice)

Classes are all normal for Monday

(Trainer notes:) We're not looking to break peoples ankles today.

If someone cannot at anytime row a split at or lower than posted splits then simply have them do a 100m sprint row.

The plate hold is two plates against one another with smooth part out and no finges in the hole (other hand is simply holding a kb).

Save a horse, ride a cowboy

2012-01-12T19:00:00.000-05:00

It should read, "save your shins by doing it right". By all means wear long socks, thick socks, shin guards, ankle braces, knee pads, etc etc. What really needs to happen is you need to find that best way to climb a rope without it burning you.

Just like finding that right spot when you back squat or just like maintaining a strong lumbar curve when deadlifting or finding your timing on double unders. Rope climbs will not tear you up once you figure it out.

For me, I don't get burns mainly because when I come down the rope I lean back and loosen my feet so the rope no longer sits against my shin.

Some people change their feet when they come down, some people come down it in that inch worm type form (same as going up) and others do it like I do it and I don't really care as long as you are comfortable with it, efficient and it saves your skin.

Take your time and learn today. I'd bring a couple pairs of shoes as well just to see which ones work the best for you.

If you have not voted on the poll yet then do so (if it applies to you).

Friday

Warm up 10 minutes

1 minute rope hang (standing in cinched position)

200m row

1 minute KB hold (top of the swing with bottom up to ceiling)

1 minute of PVC rollout

TEST: 3 minutes of rope climbs (mark this down, you uneed ot remember for future tests). Write on board.

PARTNER: 5 minutes of MAX ROPE CLIMBS (partner holds plank with 45/25 bumper plate on upper back). The person who climbs the rope puts the weight on and takes it off of partner. Choose number of rope climbs in a row based totally on your group.

WOD: 10 minutes of Lunges (regional OH w/ 45/35lb bumper)

*every stop/pause do 10 Push ups (c2g) (this includes the turn around point if you don't turn right around). Score this 2 ways:

1) unbroken lunges to start

2) total lunges

MOBILITY: 8 minutes of trainer choice

Who is going to be a judge next Saturday the 21st for our ThrowDown?

Happy to suck it for 30 straight days

2012-01-11T19:00:00.000-05:00

Is it more important to be strong, flexible, skilled, have great endurance, be great looking, etc, etc? If you ask Keith it is much more important to be strong and great looking but that isn't a surprise :)

Truthfullly ff you asked Keith he'd say you need it all or you aren't actually a functionally fit person and he is right. It is just as important for you to run correctly as it is for you to snatch correctly as it is just as important for you to crush 500m interval rows and flexibility testing.

Don't forget that, I know you want a 500lb deadlift but that does you nothing if you cannot touch your toes (it will get you a bad back).

We're all guilty because it is way more fun to do the things you're good at vs. the things you suck at! Remember we love making you suck here at CFNA!

Our theme for the next 30 days is, "Happy to suck it for 30 straight days!"

You wont be the same person after those 30 days. You will probably be sore in places you never even new existed but you'll be so much looser, skilled and open to trying new things.

Your squat snatch will be killer, you'll clean and jerk like a pro and you're body will be rockin!

Speaking of rockin bodies, have you been looking around lately? DAMN! People are looking great! We're going to change our name from CFNA to "A bunch of rich softies turned straight BAD AZZ!"

Thursday: Ralph's most hated workout

Warm up: 10 minutes
10 GHD sit up
MAX Ring dip
MAX kipping handstand push up (mod uses bands on racks)
Row 200m
10 Reverse Hyper (watch video below!)

Weakness training 10 minutes

Mobility: trainer choice for back (4 minutes or less)

Pre WOD: 7 minute time cut off
5 rounds of DT starting at 75/45 and going up in weight each round

WOD: "DT" 155/105 (Rich 185) 10 minute time cut off so don't go too heavy!
5 rounds of:
12 Deadlift
9 Hang clean
6 Push jerk

I really want everyone to know we love you! We're always trying to make you better and sometimes that means we yell and constantly tell you what to do better. Realize you are AMAZING!

Watch this video please

Gear just for you

2012-01-10T19:00:00.000-05:00

Yes Reebok does now make an Olympic lifting shoe specific to CrossFit (allows you to do box jumps and double unders in them as well as a CrossFit specific shoe that is light weight, flat and allows for things like box jumping, rope climbs, tire flipping, etc etc. Hard to get your hands on them as of right now but it should be interesting to see how they are as CrossFit specific shoes.

Place has been poppin! All of you have been amazing! I know it has been crazy with us moving so many things around but we're almost done! I feel like we can get back on track now and settle in to a nice groove!

Work those 10 minutes of weakness training hard and you just may master one or two things by weeks end!

If you are not a friend on facebook and/or a member of our private group then you need to be. Click on our facebook link from this website and ask to be a friend.

Are you going to help out and be a judge for our throwdown on the 21st? Let us know.

Wednesday

Warm up: 15 minute time cap
100 Floor press 95/53 (regional 135/85)
100 Sit ups (regional ghd)
100 Ring dips (regional ring pull ups)
MAX Handstand hold (5 attempts)

Weakness: 10 minutes

Partner challenge: 2 minutes of double unders (w/ partner in 30 second shifts. let's see what group can get the most)

WOD: "Marcus Aurelius"
21-15-9
Floor wiper + press (LandR is 1 with a press after each L&R) (regional 155/105) (Marcus 185)
KB swing (regional 70/Marcus 80lbs)
Pull ups (regional c2b/Marcus muscle ups)

We will add a press in there after each L&R

Functionality is where it is at

2012-01-09T19:00:00.000-05:00

How many adults do you know that are out of shape that played sports their entire life (I know a ton)? What do you think someone would look like if they did CF kids and CF (as well as sports)? The thing about CrossFit is you don't grow out of it, you don't get cut, you don't need more talent as you get older, there aren't less teams, etc etc. I think it is time for your child to get in here and workout (even if they play on multiple teams).

How many people have parents, grandparents, neighbors or friends who are not in very good shape (in shape means a lot not just that they run everyday)? Why not get them in here for one of our programs? A little test: If they cannot do an air squat, like literally can't do an air squat then they're more suited for Lite for a while. If they cannot run a half mile, they may be more suited for a month plus of Lite before they start CF.

The new upstairs! I know it isn't the easiest thing in the world but upstairs is where we will now put all of our stuff and what I mean by stuff is your clothes, keys, shoes, etc etc.

The reason why we're putting it up there is so it is off the floor, out of the way. During winter times we have parents, incoming classes, Kid and Lite classes waiting up front.

We also have classes going on at the same time which means we'll be using the front, the green room and the upstairs and if we have bags, clothes, keys, wallets, phones, water, etc laying around then it doesn't work.

This area is designed by a world famous designer ;) to maximize space so everything can run smoothly. We're always trying to get better and this is the best way we can get better. It is upstairs because I don't like the look of all that stuff laying around.

We will have an area for people to wait in the front and once class ends then you can go and put your stuff upstairs. We can't have people walking through a class to do this so we'll wait until class is over. We'll adjust the classes a bit to allow for this :)

We do ask that when you put your stuff upstairs it stays in the designated area because everyone will still be doing workout stuff upstairs as well. We have coat hooks, lockers, hooks for keys and we'll be adding stuff as well.

Tuesday
Warm up: 5 minutes of going super fast!
Row 200m or 20 burpees if rowers taken
10 Burpee bar touches
10 Air squats
1 minute of double unders

Weakness: 10 minutes

Strength: Front Squat 2-2-2-2-2 (write this down, you'll need it)

WOD: 10-1 "The PE Teacher Special"
Box jump (regional: burpee box jump @ 24/20")
Push ups w/ release
Air squat (regional: front squat @ 135/95)
Toes to bar

Mobility: Trainer choice for a hamstring mobility

"Nate" is the Tuesday 730pm workout

Our Lite program can be used as a stepping stone to our regular CrossFit program, there is no shame in our Lite program. Trust me, you can crush yourself in it if you work hard. It is a great way to get functional.

Are you on facebook? Are you our friend? Are you a member of our private members only group? If you answered no to any or all of these questions you then need to make the answer yes to them. We do a ton of communicating via facebook. There are a ton of things talked about in our private group because that is just what they are, private.

Tis the season to throw away a weakness

2012-01-08T15:00:00.000-05:00

This week we will spend about an hour on fixing your weakness of choice (two at the most). To end each warm up and to start each skill/strength you will spend 10 minutes of every class working on a weakness of choice.

It may be mobility, it may be endurance, it may be strength and it may be skill related. It is up to you and I don't care if you have a ton, you are to only do one or two depending on what it is you're working on.

Yes you'll be all over the place for 10 minutes of the class but that is ok because I have faith that you wont get lost.

Ask the trainer for help, that is why they're there.

Whats the towel for? :)

Monday:

Warm up: 10 minutes
MAX Push ups (chest to ground)
30 Sit ups (Regional: GHD)
MAX Ring dips
30 Supermen (Regional: GHD Hip ext)
OH Lunges down and back (w/ bumper plate)-Regional w/ sandbag

Weakness: 10 minutes

Strength: Floor press 5 x 10 (you can use a bar, a DB or a KB it is your choice just make sure it is a strength)

Mobility: trainer choice for a shoulder mobility

WOD: (your choice of bar, KB or DB. If KB or DB then split reps between left and right)
Buy in: 20 Power Snatches
3 rounds
12 OHS
9 SDLHP
6 Muscle ups (MOD: jumping muscle ups if you're close (use rings upstairs) but 5 pull ups and 5 dips for those not close to muscle ups)
Cash out: 20 Power Snatches
*Regional 115/75

Use a weight that you can do the snatches, ohs and sdlhp unbroken, this is a burner!

Keep things in perspective when it comes to this place, you wont walk out of here twice as rich or twice as good looking. It doesn't work like that and no place works like that. We are saving your life, you are extending your life, we are making the rest of your life better.

It seems people have been asking themselves this question, "is it better somewhere else?" The simple answer is NO! Doesn't mean it isn't good but it isn't better.

I knew a guy who left his wife for some young hot ticket and man was he riding high for a couple months (while his wife was riding low). A few months went by and he was begging her to let him come back because he had been duped. That young tight thing wasn't exactly what he had thought it was going to be and he realized that his wife was actually this amazing person who was perfect for him. He realized that she was wise, knew him, knew what he needed and all they really needed was a little work.

Want to know what happened?.... She kicked his sorry but out and now he's with someone that just isn't quite as good and she is with someone who realizes how amazing she is and is willing to put in work to make the relationship strong each and every single day.

Each day isn't going to be your best WOD and each day isn't going to be perfect weather and each day isn't going to be a happy day but keep working and it will always get better and better.

There is something amazing happening here and you should take pride in the fact that you are a part of it. You should take pride and want to be a part of our next step. You should take pride in the fact that we started from nothing, not one piece of equipment, not one lick of training experience but an idea a concept!

The new upstairs! I know it isn't the easiest thing in the world but upstairs is where we will now put all of our stuff and what I mean by stuff is your clothes, keys, shoes, etc etc.

The reason why we're putting it up there is so it is off the floor, out of the way. During winter times we have parents, incoming classes, Kid and Lite classes waiting up front.

We also have classes going on at the same time which means we'll be using the front, the green room and the upstairs and if we have bags, clothes, keys, wallets, phones, water, etc laying around then it doesn't work.

This area is designed by a world famous designer ;) to maximize space so everything can run smoothly.

We will have an area for people to wait in the front and once class ends then you can go and put your stuff upstairs. We can't have people walking through a class to do this so we'll wait until class is over.

Some people don't like this and I don't like it being freezing outside but it is so I deal with it. The current setup just isn't working so it needs to be changed. We have stuff generally all over the place, clothes left behind etc etc (which I totally understand). Hopefully with this setup the things being out and left over wont create as much as a problem.

We do ask that when you put your stuff upstairs it stays in the designated area because everyone will still be doing workout stuff upstairs as well.

I'm stating this because it hasn't even officially started and I have people complaining. I don't do the whole complaining thing. I basically just say, "this is how it is to make things run the best so this is how it is. You should accept it and be happy rather than let it ruin your day when really it doesn't take much of an effort to make this change but it helps all the classes so much."

Great weekend!

2012-01-07T21:56:00.001-05:00

Rings anyone?

The Olympic lifting class was back big time and the 9am was a crusher, everyone loves a good wall walk to burpee to jumping squat!

Glenn led an amzing POSE Method running clinic with 20 strong!

Matt finished up the day by taking advantage of the great weather and throwing in some running and tire flips!

Sunday will be just as great with our Endurance class at 8am and .COM (HQ) class at 9am and Keith's Sunday Funday at 5pm!

While you guys have been having a blast I've been trying to streamline a bit and added a pull up bar upstairs with three sets of rings on it (bar is 6' tall so watch your head tall people) as well as four sets of rings up top for muscle ups, dips, rows, push ups, skin the cat, etc etc.

We've added five sets of rings, two 70lb kb's, a bunch of bands and three axle bars (fat bars) in the last month!

I hope to have some sort of locker setup for you guys soon upstairs. This would mean you put your stuff upstairs and this way we can use almost every square inch of the place for working out!

I don't think living a healthy life is for me, that sounds hard

2012-01-05T19:00:00.000-05:00

There is no age to start learning. Elmo has never looked so good!

I think we're too nice to those people who say, "I can't" or "it's not for me". That is total crap, they're just saying they really don't care if they are weak, out of shape and unhealthy. Trust me, I get that it is hard and I get that this stuff may be something that people don't generally do but health and functionality is the most important thing.

We have every level imaginable and work so hard to make it work for everyone. I think it is time to call people out, to call their bluff. Oh you got work, oh you got family, oh you got this, oh you got that... CRAP!

What they got is scared and lazy and they're lost. It is time for you to help them find their way. If I'm helping a drowning victim and they're freaking out I simply choke them out and drag them back in. I don't care if they don't like it or not because I'm saving their life.

There is always time whether it be here or at home, it has to be made and it has to be done now!

We all know how it becomes a part of our life after just a month or two and no matter how insane a workout is now we just come in and attack it. People need that help, that push, that body slam to get in here. Once they're in here don't let them out, don't let them give you the old, "well I did it and it isn't going to work". I don't care what you do, you got to do what will save their life!!!!!!!!!!!!

Oh, our times don't work for you, I'm sorry how about this then:
1) Let me know
2) Come to me with a number of people who also want that time
3) I'll open that class time!

Simple as that!!!!!!!!!!!!!!!!!!!!!!!!!!

Friday

KNOWLEDGE: The deadlifts 2 minute teaching and 10 minutes to warm up
10 Deadlifts (bar) 95/65
10 Sumo deadlifts (bar)
5 DB deadlift
5 Sumo deadlift high pulls (kb)
5 Straight leg deadlift (bar)
*each person will have a barbell, two DB's, and one KB.

STRENGTH WOD: 10 minutes
20 DB Deadlifts (focus on flat feet and good posture staying tall at the bottom)
MAX Ring Dips (mod: use dip bars) (focus on full range of motion, no crap 1/2 dips)

MOBILITY: Trainer choice for 2 movements

WOD: 10 minute AMRAP
20 KB SDLHP
15 KB SWING (snatch style) (new people eye level normal swing)
10 KB GOBLET GOOD MORNINGS
5 KB GOBLET SQUATS

Don't miss out on mobility or the POSE clinic!

2012-01-04T19:00:00.000-05:00

You are capable!

Not only is this baby doing a push ups, the baby is watching it's form in the mirror! That baby is Keith Simon, he's been training since he was 1!

You have 24 hours in a day so if you workout here then you have 23 hours left and you get 8 hours of sleep :) which leaves you with 15 hours in your day. I'll give you 3 hours of eating and 1 hour of going to the bathroom which means you have 12 hours left. 1 hour of travel time so now you're down to 11 hours to get stuff done. You work 9 hours and add another hour to get stuff down which means you have 1 hour left! That is plenty of time to get your daily mobility in!

You can do mobility at work, at home, here (pretty much anywhere) but you have to actually do it! It only takes a small amount of time especially if you do it throughout the day.

To save your body from injury you need to do these things or your back is going to hurt all the time, your shoulders, elbows, knees, etc etc. When you are not balanced or are tight you body is going to compensate and this is not going to do you much good.

Here's a question for you: How much does it cost you to be injured?

Chiropractor, doctor, medicine, time, pain, etc etc........

A half hour mobility session with Keith or Joe costs you $10. It is more than worth it to keep your body functioning at 100%. It will also allow you to get so much better in here. Book yourself a session on the website (pay the trainer).

Thursday

STRENGTH ENDURANCE: Push up
2 minutes of tempo Push ups (c2g): Regular speed up with a three second descent
2 minutes of max floor press w/ DB's or KB's (elevate your hips keeping body straight from knees to shoulders)
2 minutes of inch worm push ups (c2g): keep feet in same spot the entire time. Get fully extended and do a push up and then walk hands back to feet and repeat.

EXPLOSIVENESS: Jumping push up
1 minute of jumping push up to the right (max distance)
1 minute of jumping push up to the left (max distance)

WOD: 15 minute AMRAP
100m row (10 burpees if rowers are full)
:10 L-sit (paralletes)
5 Strict Pull ups
10 SDLHP (kb)
15 Push ups w/ release

Finish as a group with 2 trainer chosen mobility pieces

Are you signed up yet for the POSE METHOD RUNNING CLINIC? We work on your Olympic lifting technique so why wouldn't we work on your running technique? This is super important! Take advantage of something that is usually far away and really expensive! January 7th 11am-2pm. $25 email ggray@insight.rr.com. Spots are very limited.

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Don't do it

2012-01-03T19:00:00.000-05:00

Don't every say I can't and don't fight the trainer. The trainer is there to help you, they want to help you and it is their job to help you. When you fight the trainer because of your own self doubt it doesn't help anyone, all it does is make things harder. It is your job to do your best, to try your best to get better and part of that is listening to and doing exactly what the trainer tells you to do. If you give in to the trainer and do exactly what they say you will get better. Communicating with the trainer helps the trainer a ton as well.

I know it can be hard but you have to give in, you have to make yourself better. Just because you get by with your way does not mean it is the best and it more than likely is holding you back from becoming your best. Let us help you.

POSE

Have you signed up for the POSE Method Running Clinic this Saturday from 11am to 2pm? You really should, it is only $25 and will make a huge difference in your running. We do a ton of running so it only makes sense to get the most efficient at it... right? Email Glenn at ggray@insight.rr.com

Have you tried the games standard box jump? It is a little different when stringing together rebound jumps. Nothing crazy difficult, just different. Let's work really hard today to get the rebound jumps down and box height does not matter. If you cannot rebound then the box needs to come down. Do not go up in box height until you do at least a few rebound jumps on the lower box heights.

Wednesday:

SKILL: Box Jump-7 minutes

1) Games standard at the top (make everyone understand what control at the top means)

2) Rebound at the bottom (nothing other than rebound)-spend 5 minutes on this working your way up to see where you max out on rebounding)

STRENGTH: Seated box jumps-10 minutes

*seated on bumper plates (hips just below knee height) explode up onto the box. After every jump do 2 Spidey lunges. Box height should be high but not so high that you wipe out.

WOD A:
5 minute AMRAP:
5 Box jumps
10 Sit ups

-1 minute rest-

WOD B:
5 minute AMRAP:
2 Seated box jumps
2 GHD Sit ups

-1 minute rest-

WOD C:
5 minute AMRAP:
5 Dips (use rings or dip bars)
10 Push press 65/45lbs

He is doing the Games standard on top, but not rebounding at the bottom.

Bring a Friend Week

2012-01-02T12:00:00.000-05:00

Hopefully we have at least 2 new people at every class this week which means about 15ish people per day to checkout what we do. Obviously if this is the case the trainers will need your help to make things runs smoothly. The programming will be setup in a way that everyone can get a good workout in but without overwhelming the new people.

Tuesday:
*your skill is your warm up and your warm up is your skill
SKILL: The Squat

1) Form (width, feet, knees, hips, bottom, upper torso, coming up) w/ partner for 6 minutes (form small groups with one person working at a time do 5 squats with a 3 second hold at the bottom and then the next two rounds do 10 fast squats. The group needs to help people with form flaws)

2) Tabata squats-4 minutes (score is lowest round)

*this is a very important time, a ton of you do not squat correctly which leads to a ton of bad things. Don't overlook this, this is very important and people with bad air squats will not move on to the strength but instead do some air box squats perfecting form. Update: 5 and 6am did an amazing job.

STRENGTH: Back squat

1) Ladder (use all 10 squat racks working your way up in weight doing 3 squats each time)-10 minutes
*when you complete a cycle go back to the start or if you get to a weight that you cannot do go back to the start. Weights are as follows (do not change) 75, 85, 95, 105, 115, 135, 155*, 175*, 195*, 205* (*w/ chains on these ones). Everyone starts at the 75lbs which means person 1 is done at 10:00 but the last person will be done probably at 13:00. Go fast from bar to bar because you have people waiting for you.

2) Back squat 5 x 5 (pick a station that works best for you and share rack if need be). This is a post WOD strength (yes this means go up in weight each time). Start at a weight that is hard for your first 5 and I mean very hard. Make sure to put the Ladder weight back on here or the next class will be all jacked up.

WOD:
7 rounds (10 minute cut off)
5 Sit ups (regional-Toes to bar)
10 Push ups w/ release
15 Air squats (regional-back squat 115/85)

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Oh how Monday is going to feel!

2012-01-01T16:38:00.001-05:00

Well, I worked out and I survived! I was able to do a muscle up, a handstand push up, a squat snatch at 135lbs, pull ups, wallball, 225lb deadlifts, 135lb squat cleans and ring dips. Thing is I couldn't do many of them because I got so tired so fast!

My muscular and cardiovascular endurance was oh so bad! My triceps were absolutely shot after the muscle ups and the squat cleans we not very friendly to me. I basically felt like I was going to puke after the first nine muscle ups and I had to go outside at one point to try and not puke and keep going with the wallball.

Basically I'm pathetically out of shape and I am sure I will be stupid sore tomorrow.

Monday

The turf is getting cleaned Monday, hopefully it doesn't clog up the cleaner with all your old blood!

We are going to do Barbara tomorrow! I will be joining the class once again so you can see just how out of shape I have gotten!

5 rounds of: (3 minutes rest between each round)
20 Pull ups (regional c2b)
30 Push ups (regional w/ release)
40 Sit ups
50 Air squats
*time cap and modifications for people trying us out

I'm going the opposite way of all of you and it sucks! For a good cause though!

2011-12-31T14:50:00.001-05:00

You can thank Keith for this little fun trip I started when he had back surgery. Knowing that I would have zero time adding his classes to my plate led me to embark on what can be described as super suck but for a good cause.

To be a better trainer and a boss who can get his trainers to be better trainers I decided to not workout or pay any attention to my diet.

It will forever be known as R90SUCKS! It is now actually over 90 days but when something sucks this bad who cares exactly how many days it has been.

I did this so I know how the body feels when it isn't exercising (yes I can read but nothing like actually expiriencing it). I also did it so I know what the body feels like when you start an exercise program like CrossFit after not exercising.

I do know that this is not perfect by any means but neither is our 800m mark so just go along with it or go home.

Something you should know about me before I write what all has transpired...... I don't gain weight, I mean I ate whatever I wanted and didn't work out for over 90 days and I weigh the same as I did during Regionals. Yeah I know I'm a prick but trust me that sucked my whole life when I was trying to gain weight.

I currently look kind of..... skinny fat (I'll go take a picture in my Captain America underwear here in a bit, or should I put my Batman undies on?).

I'll take pictures every weekend for what will forever be known as R90STUD!

Before I post any eye candy on here I need to talk about how I've felt, especially the last month and a half.

-Tired: Man have I been tired all the time no matter how much sleep I was getting!

-Depressed: Talk about feeling sorry for myself! Poor me!

-Short Fuse: I'm guessing I wasn't the best husband, dad, teacher or boss because everything pissed me off!

-Moody: Make your mind up Ralph! You happy, mad or what?

-Lazy: Do I really need to take the trash out?

-Workout? I actually didn't want to workout, it was so much easier to just do nothing and I mean nothing!

-Eating: Ice cream became quite appealing but skipping meals was also a norm and not for weight managment but because I just didn't feel like making anything so it was easier to just not eat. Fast food also became something that was acceptable. I mean I just didn't care what I ate anymore.

-Daily: I actually went out of my way to not do things because when I would walk up the stairs I would get tired. I'd try and not demonstrate things or pick up things to move them.

My life has gone to shit and I say that knowing that I would stop this January 1st and I did a decent job controlling my emotions and actually going out of my way to fight against all the crap listed above.

The thing is most "normal" people are like the list above all the time, they don't know anything different and even though I previously knew this..... I didn't fully comprehend this.

I mean think about it for a moment, I was a pretty in shape person and all of this happened to me in a very short time so how are people when they just flat out go years without working out....?

Funny story: I told this lady what I was doing and how I was feeling and acting and she just started laughing at me. She then says, "Shit! If I would have known this I would have just told my last two husbands to start working out because those bastards were just like you described yourself."

The moral of the story is that I wouldn't wish the way I feel on anyone and anyone that I can't stand I would wish CrossFit on them because it would be a blast to kick the absolute crap out of them but at the same time turn them a little less annoying :)

Where do I go from here? I start back at the 9am Sunday class. This is probably a horrible idea but my skill set is decent enough to be ok (although I think I forgot how to do double unders).

I will post every day how I feel physically and mentally. Feel free to forward this on to people if you think it will help them. I hope everyone reads this because it can only help us to remember where we came from are where we don't want to go.

Eye candy time!

Don't forget Sunday's WOD is for CrossFitters only! Monday you can bring someone to the 9am.

Also don't forget that next week is bring a friend week so get people in here! There will not be any Olympic lifting and some different levels for the workouts all week.

To add to this I will eat rather cleanly for R90STUD!

Saturday, Sunday and Monday

2011-12-30T14:00:00.000-05:00

Saturday is wide open, come one come all!

Don't bring new people Sunday because it is our day to kickoff the new year and it is a bunch of benchmark workouts (done as partners). They can come to the 10am Lite Fit class on Sunday.

Saturday and Monday go ahead and bring people and don't forget next week is bring a friend week.

Sunday's WOD January 1st will go like so:

Pick two partners that are the same strength level (choose same sex if possible)

3...2..1.GO! You will complete in any order and can share reps in any way (only 1 person working at a time):

Grace (3)
Isabel (7)
Diane (9)
Fran (5)
Annie (1)
Elizabeth (8)
Helen (4)
Jackie (2)
Karen (6)
Amanda (10)
*your team gets 1 bar so plan accordingly in terms of how weight is on the bar especially if shared between different strength levels and sexes.

Workouts are rated by points (1-10). Your team gets point for each workout completed as Rx'd. If done non Rx'd you get the points minus 1. An example is if you do Amanda you get 10 points and then if you do Annie you get 1 point so you're up to 11 points.

Don't forget about the upcoming POSE method running clinic and the winter throwdown!

Like a kid again!

2011-12-29T19:00:00.000-05:00

People have been asking for photo's of me as a young child so I figured I'd throw one up here.

Sometimes it is fun to be a kid again and today is one of those days. Work your tail off but have fun while you're doing it!

Friday

Warm up:
Find 3 people to be on your team and then sit in a square configuration, arms out and touching your partners hands to make a square. Once you do this then break into the strength.

Strength:
Lay down making a square with your feet on your partners back. Then perform 20 push ups w/ release so that the square raises and lowers at the same time.

Team WOD: (4 people per team)-keep same numbers with teams of less than 4.
4 rounds
wheel barrow d and b (2 people at a time until all 4 have completed the wheel barrow)
bear crawl d and b (1 at a time)
crab walk d and b (1 at a time)
50 pull ups (break it up as you see fit)
12 rope climbs (break this up in any way but all have to be to the bar)
row (each does 15 calories)
50 push ups w/ release (as a group sounding off)
50 sit ups (as a group sounding off)
stair run (1 at a time) don't block the stairway while waiting
*at the end of each round one team member has 2 minutes to get as many reps of clean and jerks as possible @ 135/95. The clock starts as soon as the lifter touches the bar. (different member each round)-rest of the team cheers on lifting member.
**scoring for this is time and also scored for clean and jerks

This will be a series of sprints in an attempt to get your team done as fast as possible.

Don't forget that the schedule is different this 3 day holiday weekend.

Little Reverse Hyper info for you if you have not been around when we've talked about it:

Thursday is a good day to get better

2011-12-28T19:00:00.000-05:00

So how does working out make you feel? Do you remember how you felt when you didn't workout? How do these workouts make you feel compared to your old workout program?

I've been doing my little experiment and my respect for myself and my program has gone up a ton! I know that sounds bad but I took for granted what I did on a daily basis and how cool CFNA really is!

I'll be writing a nice little blog on how exactly I've felt since September and where I stand right now as 2012 is upon us.

Thursday

Warm up:
20 GHD Sit ups
10 Reverse Hypers
5 Toes to bar (please do this skill correctly)
20 Double unders
3 Rope climbs
1 Muscle up to max ring dips (mod: max ring dips from jumping muscle up)
250m row (set at 10)

Strength: 5 x max reps (go up in weight each set)
Floor press
Kipping HSPU (must be kipping)
*if you cannot do a kipping HSPU then bands (setup under a pull up bar with bands around shoulders starting in headstand position).

WOD:
21-15-9
Floor press 155/100 (regionals 205/135)
Deadlift
Kipping HSPU (must be kipping)-great skill to have

How's your diet treating you?

2011-12-27T19:00:00.000-05:00

The Holiday Season is OVER! Get your diet on point! See the nutrition link and set up a consult with Keith!

You should do yourself a favor and book a mobility session, you need to start the new year off right!

This may be the hardest time of the year to stay motivated with all that bad eating and the new year not starting for a week but don't let yourself go this week, attack it like never before!

Wednesday "Huskies Delight"

Warm up: Tabata Some S**T (start people at different stations)
Double unders
-1 minute rest-
Box jumps (12") non games standard (regionals 20")
-1 minute rest-
Burpees
-1 minute rest-
Jumping pull ups (MOD: Bar touches) (regionals pull ups)

Skill: Muscle ups for 15 minutes
For those with muscle ups I want you to do max unbroken and then spend 1 minute working with someone and repeat until time is up.

Endurance WOD: Teams of 3
Three 7 minute AMRAP's with 1 minute rest between AMRAP's
1. Row (max distance) (regionals set at 10)
2. Box step ups 12" (running/quick feet) (regionals holding 10lb dumbells)
3. 30 Lateral jumps (over dynamax ball off of one foot and landing on one foot)-think speed skater. Make sure you touch the ground with outside hand letting inside leg float behind you and never touching the ground (outside leg is the jumping and landing leg).
*the rotation is started when the Lateral jumper finishes. Lateral jumper cannot start until the Rower begins rowing and pick up where you left off after the 1 minute break.

Dude I love scars but come on!

2011-12-26T20:02:00.001-05:00

Ok, so what's the deal with rope climbs and rope burns? Well, let me tell you:

I first learned how to climb a rope at CrossFit One World and it was a 20 minute AMRAP with a small amount of deadlifts which meant a ton of rope climbs (there were only about 5 of us in class so no rope sharing).

I only knew how to climb with my arms but I knew I'd be toast in a very short time so I after two rope climbs I noticed everyone climbing with their feet so I quickly asked the trainer how to use my feet and luckily I got it right away. Only problem was I had short socks and shorts on so I had a nice rope burn for about 3 months!

I don't get rope burn anymore, with or without shocks and yes, I'm very picky about what shoes I wear when I climb as should you. I can't stand my nike free's or my black and yellow new balance's. I absolutely love my blue and lime green new balance's. Figure out what shoes work best for you and your confidence will help you in every rope climb WOD (but don't be one of those people who can't do it if they forgot their rope climb shoes).

Where the most of rope burn comes from is the descent and to stay away from that I lean back so the rope isn't in contact with my ankle or shin. You can also come down like you go up, bending your legs (sitting) then re-cinching over and over again.

Just realize there is a way to save yourself from the ugly rope burn.

Ok, so people have been asking for muscle ups, I don't think we're ready, but I'm always up for a challenge. You asked so now it is time for you to deliver! Prove me wrong and I will be happy as hell! If we work on this I expect you to bust your butt to get this. Only a small portion of you will graduate to the high rings and that is fine but don't get mad at me or the trainers if you stay on the low rings or get sent back to the low rings.

Part of it is strength, part flexibility and part skill as well as explosiveness. Some of it is pull and some press so we may simply say to you that you need to work on your pressing or your pulling.

I believe we currently have 6 sets of high rings and maybe 8 sets of lower rings so that is plenty to get some good work in! The lower rings are strictly for jumping muscle ups. If the rings are set so low that you don't have to work to get into the catch position then you're wasting your time and frustrating me (I shake my head at you and get mad at the trainer) so don't do this.

It should be hard work to get into the catch position (height depends on on you which means it is time to learn how to adjust rings) and I don't care if you can do the dip, it isn't about that right now but go for it if you can.

I don't expect you to get it or master it, just to work on it and work on it and work on it. It isn't easy but it is attainable with hard work (good work).

I will tell you that every single time people come from out of town they are amazed at how skilled all of you are and it makes me proud to simply watch. You all do an amazing job!

We have at least 20+ people who have muscle ups so we'll have a ton of help this week.

False grip action here. Eventually you'll get beyond that to do them without a false grip.

Tuesday

Warm up: 1-infinity for 7 minutes
Row (calories)
Box jump (use boxes on walls up front)
Pull up (chest to bar for more fun)
Stair run
GHD sit up
HS Walk step

SKILL: The Muscle Up for 15 minutes

WOD:
100 Push up w/ release
200 Air squat
50 HSPU (use bands on racks and use all the racks)
200 KB swing (keep these away from the line walks)
50 Row (cal)-if all the rowers are taken up then do burpees
100 Ring pull ups (if these are all taken up then use pull up bars)
Finish with 5 minutes of Handstand Walk Lines (if you suck then you simply work on handstands for 5 minutes).

730pm WOD is "DT"!

Take the Liberty to.....

2011-12-22T19:00:00.000-05:00

thank yourself and the person who introduced you to CFNA, seriously shoot that person a line and thank them.

What is the American Dream about, what does it mean to you? If I were going to live my American Dream I would be married with amazing kids doing something on a daily basis that makes me proud.

I am living my American Dream, are you?

Does this make you scratch your head? Texas Rangers pay a Japanese company over 50 million dollars to talk to one of their employees.... Maybe that's why we're so far behind now.....

It is that time of year where people think about everything they want to do better, all those things they want to change and fitness is a large part of that which means it is time to be selling!

The first week of January, that Wednesday through Sunday (3rd-8th) is our "Bring a Friend" week. Get multiple people to come to class that week. Don't accept maybe as an answer, get them in here.

Also don't forget that we have Kid Fit and Lite Fit, don't bring someone who is just insanely out of shape to CrossFit, they may die, send them to Lite Fit.

Friday

Warm up:
10 minutes of double unders (set clock to beep every minute)
*every minute do a toe touch and 2 sumo lunges (how many double unders did you get? Are you getting better? How often do you practice outside of class?)

WOD: (set clock to beep every 3 minutes with a 30 second MU period between each 3 minute cycle)
AMRAP 10 three minute cycles with 30 seconds to complete as many muscle ups as possible. Pick up where you left off each cycle.
20 Turkish get up
30 Hang Power Snatch
20 OHS
D&B OH Lunges (right hand down, left hand back)
10 GHD Sit ups
2 Bag Kicks
200m Row
*Every 3 minutes perform max muscle ups in 30 seconds (if you cannot do a ring dip then do 30 second handstand hold). Set all of the structure rings for jumping muscle ups.
**score is listed as rounds with muscle ups listed next to that.

The question has been asked, "Why do we do stuff like max muscle ups in the middle of the WOD or why do we do max pull ups at the end of the WOD or do a so called strength mid WOD? I see a lot of other places that don't do that, they have just normal or standard .com workouts with a totally separate strength/max effort stuff?"

The simple answer is that you're only as strong, your endurance is only as good, your only as skillful as you are when you're tired. It is fabulous to be good at double unders to start the day, it is great to have a 300lb clean and jerk during your skill session and it is sweet to hit that 21 round of Fran unbroken but it doesn't mean jack squat if you can't do the 15 round or have a 215lb clean and jerk when tired. What are you going to do when you're out for a jog and someone comes to kick the crap out of you (are you going to ask them for 30 seconds rest)?

It is also done to make things more interesting, more challenging. There is nothing wrong with Fran, but 21-15-9 gets old after a while. The workouts are a huge challenge and it is always nice to have a challenge within a challenge.

Yes every single day is a challenge but don't expect it to be a judged challenge with everyone using the same weight and the announcement of the days winner going out over facebook. To be perfectly honest, I could give a crap who is the winner because that is not what it's about here. In my mind every single person who walks through that door is a winner! Pr or not, if one's effort level was top notch then that is what it is all about. Getting that power snatch by the end of class is what it's all about, not doing a CrossFit benchmark workout for the 8th time that month or following .com because I can't come up with my own workouts that fit my clientelle.

Immerse yourself in the programming, in all the amazing classes because they're done very specifically to make you your best and to have a blast at the same time. There is nothing wrong with reading the blog and trying to figure it out, that is actually something we want you to do. We don't go to www.shootmeawod.com to get our workouts :)

I mean what do I know, it isn't like I started from scratch six years ago, it isn't like I've had multiple games athletes or anything like that......

Have you signed up for the POSE method running clinic? Do that ASAP before spots fill up! Check your FB events.

The Younger I get.....

2011-12-21T19:00:00.000-05:00

Oh yeah, that's all natural! Pleasing imaginations everywhere ;)

To keep it real, this guy is amazing and by amazing I mean he's an amazing person. He's been so pro CFNA for so long. He works his tail off in the gym and works just as hard outside of it to get quality people in here.

Thank you for being a large part of an amazing CFNA community, strong as ever and always working to get better!

Awesome jeans!

Thursday

Warm up: 2 rounds
2 skin the cats
1 minute of KB bondage
1 minute of double unders
1 minute of rolling out
20 KB swings

Partner Strength WOD: 2 rounds
20 Push ups w/ release (partner places a bumper plate on your back)
KB swing (partner does while waiting)

WOD: Partner
A) Partner 1 starts here
3 rounds
5 Muscle ups (MOD: Row Calories x 2)
15 Ring dips

B) Partner 2 starts here
3 rounds
7 HSPU (MOD: use bands x 2)-elite nose to ground
20 KB swings (snatch style)

C) done together
100 Sit ups (in unison)-elite on GHD
100 Air squats (in unison)
100 Toes to bar (alternate)

once both have finished their workout (person 1 does A and person 2 does B) they switch and then once both are done with the second workout they do the third workout (C) together. If we have more than 6 groups we can start the extra groups on C and then they can then split up from there.

All 5 racks can have bands across them for the modified handstand push ups plus the 2 squat stands (weigh those down).

Work on the snatch style KB swings during the warm up, strength and WOD B.

If you get the 5 muscle ups unbroken then do your ring dips on the high rings. If not then do your ring dips on the low rings.

Rowers will be setup up front.

What do normal people do this week?

2011-12-20T19:00:00.000-05:00

I've never had a normal job so what do people with real jobs do the week before Christmas? I usually spend my time off working crazy hours fixing things, making things better and of course spending an awesome amount of time with my family. Not to mention my eating and drinking does straight down the drain!

Now that the office walls are down, I hope to get everything cleared out and place for everything to free up some space. We'll see about getting an area upstairs for your keys, clothes, etc.

I'm asking for someone to turn those B4B and CrossFit4Boobs walls into stand alone walls that we can use to climb over, do hspu outside and some fun stuff with sandbags and medicine balls. See photo

Hope to move the bumper plates and metal plates as well. Split the pvc pipes and some of the bumpers and metal between the front and back as well as put one or two racks upstairs along with some pull up bars and rings. Really allowing for use of the entire place! Moving the small dumbbells up front and the seating to where the dynamax balls currently are located will make it easier on youth, lite and people waiting.

With the ladders and tools gone and everything organized we may be able to vacuum....?

Who's going to move those punching bags upstairs? Maybe someone already moved them?

Wedneday

Warm up: (break class up so no more than 2 people start at each exercise)
Inchworm down
Inchworm (backward) back
High knee skip down
Lunge and double twist back
Shuffle down and back
5 Skin the Cats
10 GHD Sit ups
5 Reverse Hypers
Max Handstand hold (5 attempts)

Strength WOD: (partner)
-strength warm up- sumo deadlift 5 x 5 (pick a partner of similar strength)
15-12-9 Sumo Deadlift (each person ends up doing all the deadlifts of all 3 rounds)
KB Swing (snatch style)-partner swings while waiting for DL bar
*make sure you maintain lumbar curve and bend those knees, don't just bend at the waist. Use your final 5 rep. weight for the strength WOD.

WOD: Partner (you must tag your partner for them to start next exercise)
4 rounds (elite 6 rounds)
20 Sumo Deadlift 225/135lbs (elite 315/205)
3 Muscle ups (mod: 15 ring rows)
20 Burpees
3 Bar muscle ups (mod: 15 pull ups)
20 Toes to bar
3 GHD Sit ups
20 Wall walks (with release at the bottom)-this is shared between partners and done on the blue wall but tagging your partner at the bar rule still applies.
*waiting partner must wait by the barbell. The odd number of exercises and even number of rounds means each person will do each exercise 2 times with the wall walks being shared all 4 rounds.

Clean that WALK UP!

2011-12-19T19:00:00.000-05:00

You are capable, you just need to do it!

If you put in the time and effort you will be able to do it! Today is the day to do it, to learn it!

Your gift today is learning how to walk on your hands

Tuesday

Warm up:
8 calorie row
Banded shoulder release 1 minute
8 GHD sit ups
KB Bondage (stretch) 1 minute (place foam roller under your scaps with arms overhead and kb weighting them down)
8 Toes to bar
8 Skin the Cat stretch
8 calorie row
Double unders (1 minute)

SKILL: HANDSTAND to WALK for 8 minutes

WOD:
Buy in: 8 Power cleans starting at 95/65 with each one increasing in weight (95, 115, 135, 155, 175, 195, 215, 225 for example)
1:1:1 Power Clean (go up in weight each round)
21:15:9 Pull ups (elite: chest to bar)
Cash out: Max Pull ups (this is counted as pull ups after your ninth, do not let go of the bar! 1 minute penalty for those who do not do last nine pull ups unbroken)
*score is time and lbs of power clean (2 separate scores) add cash out pull ups to your power clean lbs.

730pm class is "Josh" 21-15-9 OHS 95/65 to go with 42-30-18 Pull ups

It's Tebow Time

2011-12-18T13:27:00.000-05:00

Ready to do some Tebowing?

I personally think this is all blown way out of proportion but the thing that I do like and want to support is him as a person. I don't know him but it is always nice when the media spotlights people for being great people rather than bad people.

Don't forget about the 830pm Mobility Seminar Monday night

Pose Method Running Clinic

Saturday January 7th 11am to 2pm

POSE Method is the recommended running method by Crossfit. POSE was created in the 70's in the former Soviet Union, has continued to grow to have coaches around the world. POSE Method will help improve running efficiency, lower injuries, and improve performance. To obtain more information go to www.posetech.com.

The clinic will include video analysis of running form (before and after drills), instruction in running drills and practice of the drills.

The clinic will be conducted by Crossfit New Albany member Glenn Gray. Glenn has the Crossfit Running (POSE coaching) certificate along with Crossfit L1 trainer, Endurance and Mobility certificates. The clinic will be limited in size and cost is $25 for CFNA members and $35 for non-members.

Monday

Warm up: 15 minutes
Every minute on the minute Lunge down (or back)
then do:
5 Toe touch back bends
4 Leg kicks
3 Skin the Cat Stretch
2 Sumo Lunges (stretch)
1 Handstand
* pick up where you left off after your lunges

Strength: Split Snatch
2-2-2-2-2-2-2-2-2-2 (10 sets with one on each side)
*score is max lift

WOD: 15 minute AMRAP
DB Lunges (Black Wall to Blue Wall)
Max HSPU (MOD: Max DB push press)
DB Lunges (Blue Wall to Black Wall)
1 Rope Climb (MOD: 10 hang squat cleans)
*score is HSPU

ADD STRENGTH AND WOD SCORES

What a weekend!

2011-12-16T20:52:00.003-05:00

Thanks a lot people, throw me a bone next time!

Saturday

8am Olympic lifting
-deadlift (clean style) work up
-power clean skill to strength
-Power clean fun! We will have lines of small, medium and large weight with each lane having 6 weights
-small: 41, 51, 55, 62, 72, 82
-medium: 83, 93, 103, 115, 125, 140
-large: 155, 175, 195, 210, 220, 230
Run through it like a ladder and lets see which group can get the most lifts in! You get 1 point for the first, 2 points for the 2nd and so on until 6 points for the 6th. Once you get the sixth or fail go back to the start and just keep adding up your points until we're done.

Next week I got an idea!

9am WOD Fun!
5 minutes per station with :30 rotation period
Plate carries (D&B 2x) partner does kb swings while waiting
Box jump air squats (20 jumps) (do an air squat on the ground, jump and do another air squat on top of the box) partner does release push ups while waiting
GHD Sit ups (20 sit ups) partner runs stairs while waiting
Wall ball (20 shots) partner does burpee pull ups while waiting
Rope climb (2 times) partner rows while waiting
DB deadlift (20 times) partner handstand holds while waiting

I don't know about you "butt" I'm ready for this seminar!

10am Mobility Seminar!

This is legit, going to need to get some of these in here. I can totally picture Jay Younger doing this!

Sunday 8am

Endurance class
Pull up workshop

-All normal classes are still running-

The grass is greener on the other side (right above the septic tank)

2011-12-15T19:00:00.000-05:00

Some people are not understanding what the "strength" portion of the class is all about. It isn't about just doing it to get it done and it also isn't about doing it to a point where you can't function for a week.

The myth of I am going to get "big" is a load of crap, we don't workout that way. If you're bigger than you want it is because of underlying fat. Yes your muscles will grow which means the fat on top gets pushed out more but if that fat is burnt away then you would lose inches everywhere. I'm not trying to be mean, just don't want you buying into the load of crap that society has placed on you.

To be honest, if you have a blast working out here and are doing functional things then you're going to look the way you were meant to look. If you want to wear a bra and walk up and down a runway then this isn't the place for you but if you want to survive being attacked by someone this is the place for you.

Our strength sessions should be hard, slower than a WOD yes but so so hard! If you've had back or shoulder or etc issues in the past then you obviously need to be extra careful with your form and the weight being used. You should probably hit up the Reverse Hyper before class, between sets and after class along with some hip ext and mobility.

Being strong is a necessity in life don't let it pass you by because you'll pay for it in the end. If you're really trying to cut body fat just go fast on the strength in terms of less rest between sets. Yes this means you'll probably do a little less weight but for specific terms it works nicely. On the flip side, for those needing large gains in strength you spend more time resting to go heavier (it is all relative of course to your current strength level).

This will look different for every person and different for every class so make sure to ask the trainer how you should attack this strength if you are unsure. If you are having concerns or don't know how to make things specific to you then ask, just shoot us a line or ask the trainer.

The one thing I will ask is if you ask me for advice you then need to take it. It drives me crazy when people ask me what they should do and when I give them the answer they don't do it because either it is too hard or it isn't what they want to hear. If you're asking it is probably because you don't know how or haven't been able to do it which means it will end up being something you wont want to do (at first) and something you may need help with. A great example is when people can't do things and injure themselves because of mobility issues but I then never see them working on their mobility......

We are here to help you, want you to be super functional and healthy human beings but it isn't feasible to hold everyone's hand. We try, but we're not that good and there aren't enough of us for all of you.

A side note: It is winter which means we're kind of stuck inside which also means we're a lot closer to one another. There is no way around that, our place is as big as it is going to get right now. I would have you know that we actually have a bigger place than most with a program better than most. We're still working hard every single day to get a bigger place and make our program the best. You're very lucky in terms of the space, equipment, trainers, COMMUNITY and program at CFNA.

Friday

Warm up:
2 rounds
20 Push ups (c2g)-stay flat
20 Sit ups
20 Air squats
*pick a mobility if you finish before others

Strength: (put bar away when done and pick a mobility if done before others)
Push Jerk
10-8-6-4-2*
*Do 3 rounds of this using 5lbs more for each rep count each round (ie 10 @ 135 next round at 140 and final round at 145). Make sure to pick 1st round as your usual, don't go lighter because of the increases in weight.

WOD:
30-20-10
KB swing
Toes to bar
HSPU (mod: Push ups w/ release x2)

Mind over matter. Be soft later, be hard now!

2011-12-14T19:00:00.000-05:00

I can't get another rep, I can't hold onto the bar, I can't pull myself up, I can't come out of the squat, I can't press this over my head, I can't pick the bar up, I can't get up to the bar.......

Sound familiar?.... This is what that person inside of you is telling you about 30 seconds into today's workout and here is what you need to tell that person,

"SHUT UP!!!!!!!!!!!!!!!!!!"

Go to a happy place today and you'll be done before you know it!

Thursday

Warm up: 21 minutes
1 Strict Chest to Bar Pull up
2 Burpee Front Rolls
3 Handstand Walk Steps
4 GHD Sit Ups
5 Toes to Rings

Strength: 15 minutes
5 Thrusters
5 GHD Hip Extensions

WOD: "FRAN"
21-15-9
Thrusters 95/65 (elite 155/105)
Pull ups (elite C2B)
(9 minute cap and at the end of the 9 minutes everyone does 100 burpees)

Are those humps on your neck?

2011-12-13T19:00:00.000-05:00

No you wont look like this if you workout here but we do work the traps.

Wednesday

Warm up: 3 rounds
10 Hanging shrugs (simply shrugging while hanging from the bar)
10 Sotts shrugs (top of OHS do shrugs-activate your shoulders)
10 Handstand shoulder touches (tap shoulder with your hand)
10 Ice cream makers

Strength: 10 minutes (go big or go home)
4 Hang cleans
1 Hang squat clean

WOD: 6 rounds
*start each round with a Farmers walk (4 half lines with 2 walking forward and 2 walking backward using your barbell shrugged and on tippy toes) then:
Max Hang Cleans for the rest of the minute
note: 1 minute at rounds end to add weight and rest (workout takes 11 minutes)

If your traps are sore after this workout then that means you're more than likely doing a good job of keeping your arms straight on the hang clean.

Finisher:
100 Double unders for time

Dancing with Diane

2011-12-12T19:00:00.000-05:00

Don't be afraid to dip your woman, she deserves it!

How's your skill/strength for the dip? Let's find out today!

Tuesday

Warm up: 7 minutes
*every minute on the minute do 15 double unders including at 0:00 and 7:00
5 Push ups (chest to ground and don't worm)
1 Handstand walk (no longer than 12') or just practice your handstand
5 Toes to bar

Strength WOD:
*7 minutes to work up to 7 rep. max
5-4-3-2-1
Deadlift 275/155 (elite 355/225)
HSPU (elite on parallete with 45lb bumper)
Bar Muscle up (MOD: burpee tuck jump)

WOD: Dipping "Diane"
21-15-9
Deadlift 225/135 (elite 275/155 w/ hand release at bottom)
Ring dip (mod:box dip x 2) (elite on muscle up rings)

Ladies don't be afraid to make your man happy:

If you're with Jay Younger or Rich James then that probably is a lot of fun!

Order your shirts yet?

2011-12-11T13:33:00.001-05:00

It has been an interesting experiment and to add to my last post:

My back is tight and aches every morning and after I sit or lay for a little while. My left knee which no longer has a functioning posterior cruciate ligament pretty much hurts whenever I put any pressure on that leg.

None of this was an issue when CrossFitting.

This is from someone who took off 3 months as an experiment, I'm not overweight nor do I have any health issues so what about people who haven't worked out for years, are overweight and have health issues....?

Yes I'm saying get in here to workout, but I'm preaching to the choir.... Yes I am, get your friends and family in here, save their life!

I think I found Keith's Christmaka gift!

If you have not put down what you want for your CFNA apparel by Monday night then that means you don't get anything. If you have not paid by Monday night then that means you don't get anything. By Monday night I mean Monday night 12/12/11.

Monday

Warm up that Snatch: 15 minutes
2 rounds
Frog jumps (2 circles clockwise)
Drop squats (10)
Squatted pass throughs (10)-pvc
Leg kicks (10)
2 rounds (all with barbell)
Sotts press (10)
Overhead squat (15)
Snatch balance (10)
-Finish with Squat Snatch working up in weight to become a skill to strength-

Strength WOD: 30 minutes
Max strict Pull ups (elite C2B)
Max Handstand push ups (elite Rings)
1 Rope climb (arms only) 10' (elite 15')
10 Stiff leg press w/ DB (go heavy)
Max strict Muscle ups
30 Push ups w/ release (elite double release with full body at the top)
*score is Pull ups + Handstand push ups + Muscle ups
Do each round unbroken, unrested, unrelenting and take a one minute break between rounds

If you didn't make it to Sunday's 4pm mobility seminar then get to the other two and book your private half hour mobility session ASAP.

Do you accept crappy form?

2011-12-08T19:00:00.000-05:00

Just because you finished doesn't mean you got better. Doing things to get by or just to finish or because it is the easiest way will in the end cost you more money, make you unhappy, make you fall behind, etc etc.

Don't make me have to go here because I will! I hate bad form but more than that I hate excuses and laziness that doesn't allow people to achieve greattness. Don't worry, if I'm not there Keith will be! :)

In all seriousness, sit upright and explode off the box!

Friday:

Warm up: 5 minutes
Twelve inch step ups
*use a barbell and every minute add weight (meaning 4 times you'll add weight). work fast so you get at least 45 seconds of step ups each round. Hold the bar in the racked position and use a 12" step.

Strength: 10 minutes
7 Box squats (do a little research on how to box squat)
*add weight each time and be super explosive on the way up!

WOD:
Buy in: 100 double unders (take 10 double unders away every time you have to stop)-4 minute cut off
500m row (anything over 1:38/1:48 earns you 30 KB swings 53/35)
20 HSPU (every stop takes 3 away)-3 minute cut off
40 GHD Hip extensions (if you stop, immediately go and do 10 burpees and then pick up where you left off)
30 Toes to rings (if it takes you more than 2 minutes then do 10 more)
20 Pull up walks (kip from bottom pull up bar to top bar then do a pull up then walk hands down to bottom pull up bar and continue to 20. if you have to let go do the cash out and then the buy in again, but still finish your 20!)
Cash out: 100 backward double unders (if you miss the cut off yell, "Ralph SUCKS"!)-4 minute cut off

In healed sandals no less!

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Why this place is so great

2011-12-07T19:00:00.000-05:00

I would love it if this guy started working out here! I'd be yelling his name non-stop!

This place really is all about finding that which you suck at and hitting on it time after time until you don't suck anymore. I think most people from the outside or even those from inside that don't understand how things work yet believe that this model is crazy and would suck because you're constantly putting out there that which you struggle at.

Why this place is so awesome is because you are in an environment that embraces everything you struggle with and asks you to work harder than ever before to defeat those things, but while supporting you each step of the way (sometimes with tough love). For most it is a concept that cannot be understood because almost nobody even considers such a thing.

I've actually been asking random people to tell me about the last time they exerted maximal force or did something literally as hard/good as they could to where it left them either physically or mentally toast and guess what kind of answers I've been getting (non CrossFit people)?.....

People can't really come up with an answer other than, "I don't really know...." and a lot ask me, "why would I do that" and then there are a few that give me this, "two a days in high school football, I'm never doing that again".

It is a pretty sad world that we live in :( Time to fix that, one person at a time!

A little experiment that gave me the answer I thought it would, but needed to do anyway.

Sometimes I think I get so into the CF world and being a coach and someone who is working out on a daily basis that I can start to lose touch with all those people new to CFNA or not yet started.

What I did was I stopped working out and it has been about two plus months and around 4 total workouts. I have been going through my daily life and obviously demonstrating when necessary but I've been just like the average American. Diet hasn't been anything to write home about and here is what I've noticed.

1) I'm depressed (that is relative of course)
2) It is hard to workout and I actually have skipped planned once a week workouts
3) Once I workout it is actually not that bad (other than feeling like I'm going to get sick)
4) Muscle tone is leaving me fast!
5) I get out of breath carrying my kids up the stairs
6) I dread getting back in shape and will be embarrassed to do so

The next phase will be starting working out again and how much it sucks to workout CrossFit style when you are out of shape. I feel like I need to go through that to better understand how it feels when first starting. It is all relative and I will feel like absolute hell when I start back. I do understand that my skill level is higher than a newcomer but this is the best I can do and I hope it makes me a better trainer, owner and person.

Hmmmm, so start with a 5k row.....? maybe 500m :) OK, I'll start with the 4 elements classes!

Thursday

Warm up skill to Warm up strength: 25 minutes
Hang Power Clean (perfect this movement by the end of this)
Start with a bar and end by maxing out. Mass reps at lighter weight working down to 1 rep. with the heaviest of loads. If you don't fail then you didn't go heavy enough. Really use this to perfect the skill and also use this time to go big!
*every 5 minutes spend 1 minute on a skill of choice (ie-double unders, mobility, rowing, rope climbs, toes to bar, etc etc)

WOD:
50 Hang cleans 135/90 (big dawg 165/110)
40 KB swing
30 Pull up (elite: C2B)
20 Toes to bar
10 Rope climbs (MOD: 2k row or 1 mile run or a mixture of all of them)

Think this is funny? I've actually had numerous calls just like this one.

Something that just has to be talked about, it has gone on for a while now so it needs to come out

2011-12-06T18:02:00.001-05:00

The athletes at CFNA ROCK! You do some crazy awesome stuff! I think you would be amazed if you went around this country and checked out workout places. You would be shocked when you realized that you are awesome! There are not many places around this world that can say they have a group of people that rock it as well as you.

I just want you to realize that we're able to program some crazy stuff simply because of how awesome all of your are!

Don't forget about our awesome koolaid party Friday and our awesome pull up workshop on the 18th!

Have you signed up for a 1-on-1 half hour mobility session (only $10) or the 3 part mobility seminar? This is really really important.

Fight for what you got and fight for what you want is the theme today. Everything you do today is going to be a fight, it is going to be real life and it wont be fair but neither is life.

Wednesday

Warm up: "Phantom" 3 minutes
1RM Deadlift
1RM Squat Clean
1RM Split Jerk
1RM Squat Snatch
*this is pretend, we want to see the best faces, grunts, yells and yes this is done with zero equipment. If you think this is stupid then we think you are stupid :) Have some fun with it, life sucks when there is no fun.

Post Phantom warm up:
5 minutes to max distance handstand walk (yes you're getting inverted one way or the other :)

Strength: 8 minutes
3 reps of Push Jerk (try and get some work done here. this is a strength/skill but it isn't a long time so if you don't get after it you get nothing out of it.)

WOD: "This isn't fair and I don't care"
5 rounds @ 4 minutes each (if you don't finish a round pay the penalty at WOD's end)
-there is a :15 buffer between rounds to reset-
20 Burpees (all)
200m Row (narrows to 6 pieces of equipment)
15 KB swings (narrows to 5 pieces 70, 62, 53, 44, 35lbs)
10 Wall ball (narrows to 4 pieces 20, 16, 14, 12lb)
5 Ring dips (narrows to 3 pieces and is ok to use band)
1 rope climb (narrows to 2 ropes ad mod by hanging on rope for the ABC's)
*the equipment is filled by the fastest people. this means the slower people will need to wait for equipment to open up.
**penalty for not finishing a round is an additional round at WOD's end (ie. if you don't finish any of the 5 rounds you have 5 rounds at WOD's end). Before you freak out, realize that penalty rounds are 2 minutes in length not 4 minutes.

It doesn't get much better than this! LOL

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Just for you!

2011-12-05T19:00:00.000-05:00

We know how much you love this:

For our very own Rich James, here you go buddy, have fun with this one!

Tuesday

Warm up: Tabata (all 8 cycles before you move on)
Bottom to bottom squats
:15 rest
Top to top push ups w/ release
:15 rest
Pec to pec ring rows
*score this by taking your lowest score from all 3 sections

Skill/strength: 7:00 to work up your box jump and OHS

WOD: 20 minute AMRAP
20 OHS 175/113
15 Box jumps 40"/32"
10 HSPU (parallete w/ 45 and 15lb bumper)
5 Rope climb (if you are not doing the workout as rx'd do 40 pull ups)
50' handstand walk (skip if you cannot do a handstand walk)

Sometimes workouts like this come along and they may make you feel like you shouldn't be here, but realize we could program workouts every single day for the best people in the world and make them feel the same way.

You modify like we do every single day and get after it like never before! Mark down that which you had to modify and keep it in your mind to work on it here, at home, at work, on the road, etc etc.

Have you ever done anything in the cold, dark, wet, snow, etc?

2011-12-04T15:04:00.001-05:00

It is that time of the year! Oh so cold and dark and nobody wants to do much of anything. Just remember how you actually feel so much better after a CFNA WOD even though you may dread getting out of bed in the AM or driving over after work.

Now is the time to kick it into overdrive, the time to really work your mobility and your strength as well as our Olympic lifting. Embrace the rower and realize no matter how cold it gets that you will be shedding layers by the end of the warm up!

Be happy, the holiday season is upon us!

oops wrong picture sorry,

It is a great time of the year so have some fun but don't dress like this when you come to workout here or at least shoot us a line so we can get everyone to dress like this :)

Don't forget about the new classes, they are all over the board. Also remember that the MWF open class is now a combined class led by a trainer meaning it will be run just like all our other classes. See more info above for events upcoming.

Monday

Warm up: 20 minutes
10 Front squat (start with a squat clean and go up in weight each round-have it there already to save time)
MAX Push ups w/ release
10 GHD Sit ups
MAX Ring dips
Double unders 1:00
1 Rope climb (work footwork)
3:00 of skill work (your choice but have it all setup so you don't waste time)

Strength WOD: 3 rounds (1 minute rest between each exercise)
1:00 Front squat (go up in weight each round)*
400 Row (anything slower than 1:00 eats into rest time)
1:00 Back squat (same weight as front squat)*
400 Run (anything slower than 1:00 eats into rest time)
*a dropped bar means 10 burpees during your rest time

Thought I'd put this video up here explaining because FB has been going crazy talking mad smack on Albany CrossFit and a video of people doing the clean and jerk using a fat bar doing the continental clean. Figured I'd give you a little background info so you don't believe someone on FB screaming to the God's about how horrible we CrossFit boxes are :)

When was the last time you got picked on?

2011-12-01T19:00:00.000-05:00

Sometimes you come upon a workout that you know is just flat out going to kick the tar out of you and you can either run or attack it like it's stealing your ice cream! This workout is one that needs to be attacked, it is a bully that wont go away it will just continue to steal your lunch money and make fun of you in front of all the pretty girls.

It is time to make some fists and go get you some bully! I'm not in favor of fighting but sometimes being mature and doing the right thing means punching that bully right in his head and "Heavy Grangie" is one heck of a bully.

Time to go buck wild and throw some fists like it is your job! It's time to go Ralphie on this WOD!

New classes:
Sunday 9am (CrossFit.com WOD-trainer picks from that weeks HQ WOD's)
Wednesday 630pm (Endurance and technique)
Tuesday and Thursday 730pm (Benchmark WOD and Olympic lift)

Friday

Warm up: last day of this 10 minute warm up

Test: (w/ partner) 3x (alternate with partner) time your partner to see how long it takes them to climb the rope (MOD: practice footwork)

Strength: 5 minutes of squat clean and jerk. Work on quick transitions and trying to get as many lifts as possible with no more than 3 unbroken reps at a specific weight. Basically you should be adding weight very quickly.

WOD: "Heavy Grangie" 4 rounds (Rx'd 155/95; Rx'd+ 185/115)
Squat clean 3-2-1-1
25 Pull up (Rx'd+ C2B)
Squat clean 3-2-1-1
25 Push up (Rx'd+ w/ release)
Squat clean 3-2-1-1
25 Sit up (Rx'd+ GHD)
Squat clean 3-2-1-1
25 Air squat
-Cash out- Max squat clean and jerk for 2 lifts (2:00 minute time limit)
score is time (don't count the extra 2 minutes) as well as listing your 2 lift total lbs.

Quick sprints not your thing?

2011-11-30T19:00:00.000-05:00

New classes:
Sunday 9am (CrossFit.com WOD-trainer picks from that weeks HQ WOD's)
Wednesday 630pm (Endurance and technique)
Tuesday and Thursday 730pm (Benchmark WOD and Olympic lift)

Are you more of an enduro person than a sprint person? If so yesterday probably wasn't the greatest for you (all the more reason to work on that).

I guess it is only fair to push the WOD more toward your strengths for today.

Don't forget to RSVP for the December 9th CFNA winter party (facebook) and if you're coming you need to bring something. Make sure to sign up at CFNA so we know what is being brought food and drink wise. Nobody likes going to a party where there is a six pack and 13 dozen cookies.

Today's 730pm benchmark WOD and Olympic lift will be "Isabel" and the power snatch

Thursday

Warm up: same 10 minutes (got it memorized yet.... Have you gotten more double unders yet?)

Skill: 5 minutes of rope climb (help out those that need it)

Strength Endurance WOD:
-1 minute per station with a :15 second rotation/rest period-
2 rounds:
Double unders
Sit ups (holding medball over head at all times and make sure your arms are locked)
Lunges (holding a dumbell overhead and it can't be any smaller than 25/40lbs)
GHD hip extensions (holding 10lb weight plate)
Pistols (mod is air squats and rep count is divided by 10)
SDLHP w/ kb (nothing smaller than 35/53)
Ring dips (hold a 10lb DB between legs or MOD is anything less and divided by 10)
Push ups w/ release (place 25lb weight plate on your back just below your neck)
*score is reps

Minute to win it

2011-11-29T17:04:00.001-05:00

What if you had only a minute to win it? Let's see how you perform when you only have a minute to win it.

Did you know we now have a "Benchmark" class on Tuesday and Thursday at 730pm? We will also have a specific mobility and Olympic lift instruction during this session. Last night was "Isabel", what do you think Thursday will be?

Did you know we also now have a Sunday "DotCom" class where the trainer will choose from the last week of CrossFit HQ programming to make the Sunday 9am workout!

Starting next week we will have a 630pm Endurance class to go along with our Sunday 8am! This class is not just about running, it is about the right way to run/row/etc.

Wednesday

Warm up: 10 minutes and same as Monday and Tuesday

Skill: 5 minutes to work on rope climbs

WOD: (each one is 1 minute with a 1 minute rest)
Rope climb
15 Burpees

15 Pull ups
15 Toes to bar

40 Double unders
20 Air squats

30 Push ups w/ release
10 HSPU

30 Sit ups
20 Lunges

20 GHD hip extensions
100m row

30 Box jumps 20"
1 Handstand walk line

20 Wall ball
10 Medball squat cleans

30 Push press w/ DB
20 Deadlift w/ DB

30 Burpees
*score is number of wins

love your rope

2011-11-28T19:00:00.000-05:00

Yes you can still get a jump rope at http://www.rxjumpropes.com and enter our special discount code (it can be found on our group facebook page or at the gym.

Keep wearing long socks this week and keep bringing your jump rope. Always remember that as we work on skills it is just that, I don't care if you get it and do it wrong. You need to do it skill correct to maximize your awesomeness!

Tuesday:

Warm up: Same all week

Skill: 5 minutes to work on rope climbs using the S or J.

-5 minutes to work up your squat snatch-

Strength WOD: 3 rounds of:
Max rep. OHS (from the floor) go heavy and use squat snatch to start.
20 KB swings (snatch form)
:30 rest

WOD: Death by:
Rope climb
Double under (x20)
Burpee-Pull up-Toes to bar
Squat Snatch (yes this should be heavy)

I'm going to start teaching class sounding like this, BOOMSAUCE!