15 minutes to finish 7 x 3 SDHP

WOD

KB Fran

21 snatches rt

21 snatches lf

21 pull ups

15 snatches rt

15 snatches lf

15 pull ups

9 snatches rt

9 snatches lf

9 pull ups

CrossFit For Hope

Please sign up for this cause. We will be doing the WOD "Hope" on June 9th.

PRE WOD

15 minutes to finish

5 x 5 clean and jerk

WOD

400m run

42 wall balls

400m run

30 wall balls

400m run

18 wallballs

CrossFit For Hope

CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases. Register to participate or find an athlete or affiliate to sponsor and join the fight.

JUNE 9th

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

I would expect to see everyone involved with this fundraiser.

TUESDAY

PRE WOD

15 minutes to finish
7 x 3 Floor press

WOD

20 minute AMRAP
5 Burpee pull ups
10 toes to bar
15 KB swing

FAST TRACK THIS SATURDAY 9:00 AM-10:00AM

REGISTER NOW AS SPACE IS LIMITED

Here is the site to go to in order to register.

CrossFit For Hope

CrossFit For Hope

CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases. Register to participate or find an athlete or affiliate to sponsor and join the fight.

The top competitors are getting done in 20+ minutes.

It may take you a bit longer than that to do it....We will be doing a scaled version of this WOD.

REGIONAL EVENT 4

For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps

The scaled versions we will be doing are as follows;

PRE WOD

(with our nice new dumbells) 1 Arm Snatch mechanics then 3 minute AMRAP of:

10 Double Unders

10 Dumbell Snatches

WOD

Scale option 1

135/95 pound Back squat, 50 reps
40 Pull-ups
135/95 pound Shoulder-to-overhead, 30 reps

Scaled option 2

85/65 pound Front squat, 50 reps
40 Pull-ups
85/65 pound Shoulder-to-overhead, 30 reps

Scaled option 3

65/45 pound Overhead squat, 50 reps
40 Pull-ups
65/45 pound Shoulder-to-overhead, 30 reps

You will have the option of doing 1/3 of the WOD, with one of the prior weight choices. As it is, with only 1/3 of the WOD, it is more than enough to get a great workout.

Here I answer some of the issues...

It looks like a 4:45 class would be a hit. I'll add them in next week. If they are busy, we'll keep them.

Yes, I need to build Oly platforms and jerk boxes too!

I know the classes are busy, crowded, possibly. I limit the classes to a number we can safely handle with equipment for everyone and enough coaches/assistant coaches to get to everyone. If any of you ever need further explaination, just ask one of us. We LOVE what we do and will take all the time in the world to help you. I know that we are busy, it is the price you pay for being good. Hopefully additional 4:45 classes will lighten the load.

We will do more mobility in the pre/post WODs.

I need to look at the rig, I tightened some bolts the other day and will see if any others have come loose.

Love the idea of competitions in house, that or just lets get together and watch the games as they air, or movie night at the box, or picnic in the park etc...

I am getting more stuff for the upstairs and will be bolting the rig upstairs tomorrow or Friday so it will be useable.

I have ordered 2 more speakers so, yes, the music will be pumping!

I have more whiteboards, just need to figure where to hang them.

Better time management on your part is helpful, familiarizing yourself with the movements prior will help me help you. Plus if you have at least SOME idea of the weights you are supposed to use (KEEP TRACK) it will solve a lot of questions/issues with the weights etc.

I will lower some of the pull up bars tomorrow as well.

I will also introduce the other coaches during the intro so you know who they are to be able to ask them or me for help.

The Westside classes will be starting in the next week, or the week after as we iron out the issues.

Also, please pardon the dust/mess as the building is finishing some of the bathroom renovations.

I am glad you guys like the new programming. I'll keep it and add mobility work as well as some specific skill work.

PRE WOD

7 x 2 Spilt Jerk

WOD

7 Minute AMRAP

14 Deadlifts 225/165

14 Pistols

rest 2 minutes

7 Minute AMRAP

14 KB Swing

14 Sit Ups

POST WOD

Max push Ups in 2 Minutes

Let me know what you think of the programming. Do you like it? Do you hate it?

We get compliments all the time from CrossFitters who drop in while in town. They usually say the same things; your box is great, great space, more equipment than my box back home, I visited (fill in the blank) CrossFit and they weren't friendly at all, they were overcrowded, your members here are great, really helpful and welcoming. I LOVE IT. We really are the best box in town and I am actively working to make it better and better.

I too get compliments on my coaching. From professional athletes who tell me I am better than coaches they had prior to beginners coming in that never had any coaching before. The staff here gets compliments as well for being helpful and welcoming, so I can not thank them enough.

Here is the thing though. I am a bit of a perfectionist. I like getting the compliments, but what I really want to know is what am I lacking as a coach? If I know, I can work on improving it. Just like you guys come in and want to know what you aren't doing correctly so you can work on it, I too want to know. I don't know too many coaches that are willing to expose themselves to criticism like this, but I am, in an effort to become better, so I can help make you better.

So, here goes it. Let me know what can I do.

Do I explain things well enough?

Am I too mean?

Am I not welcoming?

Do I not give enough feedback, too much?

Do I have body odor issues? (LOL) god I hope not!

What would you like to see differently?

Please, you can do it anonymously. And feel free to post in the comments for all the world to see. Like I said, I am putting myself out there in in order to make myself better.

FINALLY...... anyone have an interest in a 4:45 class?

PRE WOD

7 x 1 of this combo:

DL to below knees

DL to power position

DL to Squat Clean

WOD

20 Minute AMRAP

400m Run

12 SDHP 95/65

12 Burpees

POST WOD

100 Hollow Rocks

PRE WOD

5X5 Shoulder Press

WOD

12 Minute AMRAP

3 reps 135/95 pound Power cleans,

6 Push-ups

9 Squats

POST WOD

Footwork drills

TUESDAY

PRE WOD

7 X 1 Snatch

WOD

8 Rounds for time

15 WallBalls

10 Box Jumps 24/20

5 Chest to Bar Pull Ups

POST WOD

400m sprint

WEDNESDAY

PRE WOD

7 x 1 of this combo

DL to below knees

DL to power position

Squat Clean

WOD

20 Minute AMRAP

500m Row

12 SDHP 95/65

12 Burpees

POST WOD

100 Hollow Rocks

THURSDAY

PRE WOD

7 x 2 Spilt Jerk

WOD

7 Minute AMRAP

14 Deadlifts 225/165

14 Pistols

rest 2 minutes

7 Minute AMRAP

14 KB Swing

14 Sit Ups

POST WOD

Max push Ups in 2 Minutes

'

FRIDAY

WOD

For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps