If you know the enemy and know yourself you need not fear the results of a hundred battles.” – Sun Tzu
Weighted dips 3-3-3-3-3
10 Tire flips, 200/150#
20 Hand release push-ups
30 Wall ball shots, 20/14#
40 ABMAT sit-ups
50 Meter farmer’s carry, 70/55#
40 Second weighted plank, 45/25#
30 Double unders
20 Dumbbell thrusters, 40/25#
Posted on July 10th, 2014 by Shane | No Comments »
Come in with a plan for the day. Your plan should have a warm up, some skill work and a WOD. You may choose any WOD you wish, but have a reason for doing it. If you are new or just not sure what to do, make sure you get with the coach and organize your workout. This is a good day to focus on specific areas you need to work on. You may use it as a make-up day as well.
Tabata squats, tabata push-ups
*Eight intervals of: 20 seconds of work, 10 seconds of rest at each exercise. Your score is the lowest number of squats you are able to perform in any one round + the lowest number of push-ups you are able to perform in any one round.
Run or Row 1 mile (1600m), 10 burpees every minute
Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps
*Record your 1rm muscle clean, your 3rm power clean, and your 5rm clean.
MisFit – Rest Day
Posted on July 9th, 2014 by Shane | No Comments »
It is the working man who is the happy man. It is the idle man who is the miserable man.” – Benjamin Franklin
3 x 90 second intervals of:
3 Hang Power Snatches
-For Power Snatches, pause and hold bar at knee level, with shoulders in front of the bar for 2 seconds, then continue the movement to finish the exercise.
Bench Press, 7×3
Posted on July 8th, 2014 by Shane | No Comments »
Don’t find fault, find a remedy.” – Henry Ford
5 Turkish Get-ups
10 Axle Bar Front Lunges
1 min rest in between laps.
Record fastest lap time.
Posted on July 7th, 2014 by Shane | No Comments »
I have many years to get better and better, and that has to be my ambition. The day you think there is no improvements to be made is a sad one for any player.” – Lionel Messi
EMOM for 8:00 – 3 Pause Deficit Deadlift + 4 Handstand Push-ups
For each deadlift pause for a 2 count at knee level then continue to the top. Warm up to get to a weight you know you can hit for 8 sets easily with sound mechanics. If you cannot do handstand push-ups, sub abmat handstand push-ups, handstand holds, bridged handstand push-ups, or dumbbell presses.
3 x Max Effort Pull-ups, rest 2:00 between sets
3 Rounds for reps:
200m Sandbag Run, 50/30#
Max Effort Box Jumps, 24/20″
Row 2500m at a no greater than 28 strokes per minute. Choose your own damper setting. Concentrate on solid powerful pulls.
Posted on July 6th, 2014 by Shane | No Comments »
Life is a series of natural and spontaneous changes. Don’t resist them – that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.”
Thanks to everyone for your thoughts, prayers, and support over the last several days. It’s great to have such wonderful people around and an amazing crossfit family & friends. Shane was released from the hospital this morning and is doing really well. Please, everyone…do me a favor! If you see Shane pushing to hard at the gym and not taking it easy…tie him to the chair with a jump rope;) I appreciate it. ~Chanda
Team WOD & Open Gym
Posted on July 5th, 2014 by Shane | No Comments »
Happy 4th of July everyone! We hope you have a wonderful holiday! Be safe!
Just a reminder, we will have normal class hours Saturday and Sunday. See you in there!
Posted on July 4th, 2014 by Shane | No Comments »
If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges.”
We want to wish everyone a happy and safe 4th of July!!! We will be closed on the 4th and back to normal hours Saturday the 5th. Hope to see you in here this weekend! Remember, we need lots of prayers for Shane. I will do my best to keep you all posted on things. Thank you for all your support, prayers, and well-wishes. It’s great to have you all as a part of Team CSCF!!! ~Chanda
Posted on July 3rd, 2014 by Shane | No Comments »
If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges.” – Pat Riley
Hey CSCF family,
We could use lots of prayers and well-wishes for Shane today. After spending the night in the ER he was transferred to Memorial Hospital (by the Training Center). Please keep him in your thoughts and be patient if there are any hiccups in the normal schedule/hours over the next week. Thank you. ~Chanda
Row: Repeat 100m, recover :30s until form/pace deteriorates
Handstand Pushups 30 seconds
*if you cannot do Handstand pushups do wall climbs. If you are close to doing handstand pushups use abmats. Keep your abs tight and be active with your shoulders.
Axle Bar Deadlift, 5×3
Posted on July 2nd, 2014 by Shane | No Comments »
Most folks are as happy as they make up their minds to be.” – Abraham Lincoln
*1st interval pull-ups, 2nd interval double unders, 3rd interval pull-ups, etc.
3 Rounds for time:
30 calorie Row
10 Power snatches
5×5 Push Press from the rack
Posted on June 30th, 2014 by Shane | No Comments »
You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.” – Aristotle
A couple things for today. First, make sure you register for the Master’s competition today if you plan to compete. The age groups start at 35. Click here to find out more information. It will sell out fast so stalk the website tomorrow to get registered. The competition is on Sept 20 and 21st.
Congratulations to Natalie, Lexy and Susan for their impressive performances in the Lone Ranger crossfit competition this past weekend. Lexy won her division in a landslide. Susan also won her division in the masters category. Natalie was 5th in her first competition. She was a few puzzle pieces short of making the finals. Awesome job everyone!
Banded Kettlebell Front Squats, 5×5
5-4-3-2-1 reps of:
Front Squats (heavy from the floor)
Run, Row or Double Unders
90 seconds on; 60 seconds off (until form/pace deteriorates)
Posted on June 29th, 2014 by Shane | No Comments »
Come show your support for our Lone Ranger competitors today at CF719! Good luck Susan, Natalie, and Lexi! Afterwards we will be BBQ-ing at Susan’s house.
Posted on June 28th, 2014 by Shane | No Comments »
In football as in watchmaking, talent and elegance mean nothing without rigour and precision.” – Lionel Messi
Overhead Squats 5-5-3-3-3-1-1-1
*From the rack. Keep the core tight, shoulders active with armpits forward, and keep the weight over the heels.
10-9-8-7-6-5-4-3-2-1 reps of:
*Weight must start at the ground. A full squat snatch is good for your first rep. Follow each set of overhead squats with a 200 meter run. Use 60% of your 1rm from above for your overhead squat.
*Start with a damper setting of 1 then increase the setting to 2 the next round, 3 on the third round, 4 on the fourth round, etc. Rest 30 seconds between intervals. Use the rower settings to get exact.
Posted on June 27th, 2014 by Shane | No Comments »