“This CrossFit Is the Only Way!”
We are NOT saying that CrossFit is THE only way to train…. But, one of the virtues of CrossFit is that it is pretty random. Most of us will adapt and get stronger just by showing up, working hard, and not cherry-picking the WODs. The key for me was to settle on some programming, and stick with it. CrossFit with kettlebells, Olympic lifting, running, rowing, etc.. were the things that I loved. For you it might be something else.
Warm up:
15 walking lunges
20 push-ups
300m row
Weighted pull-ups 2-2-2-2-2-2-2 reps
Post loads and body weight to comments.
Compare to 110519
OnRamp:
For time:
40 burpees
50 thrusters
30 pull-ups
Listen to your coach.
Find a coach at CF906 who can answer your questions and whose cues you can follow. The coaches want the best for you. We want to help you progress. So listen. Seriously, get your chin over the bar! Squat lower!
But…even coaches need coaches. Without the guidance of someone beside myself to direct my training, I would constantly overtrain. That’s what I do. So I have people to yell at me and say no.
1st place- John Harrington 11 1/2 inches lost $400
2nd place- Beth Lawson 6 inches lost $150 + free shirt
3rd place- Heidi Helminen 5 3/4 inches lost Free hoodie of choice
Remember, ALL athletes are winners for being a part of it. Congrats to everyone!
Warm up:
20 box jumps
20 knees to elbows
10 handstand push-ups (sub shoulder press or from a box)
Three rounds for time of:
50 Double-unders (sub 3x singles)
40 Sit-ups
30 Medicine ball cleans, 20#/14#
20 Pull-ups
10 Handstand push-ups
OnRamp:
For time:
“Annie”
50-40-30-20-10
Double unders (sub 3x singles)
Sit-ups
You will never be good at everything. Get over it.
My biggest problem has always been that I like to do everything – and at a very early age I decided I would try to be proficient at everything I ever tried. So I get it when you tell me how you are trying to improve your snatch, max back squat, muscle ups, and strict press all while trying to set a new PR on Fran. That’s how it works, right? Nope. Only patience will get you there, and respect for form and technique.
Note: Athletes please show up early for class to get all your equipment ready and warm up so you are ready for class. Classes start on time, please always check the schedule as well. Thanks
Warm up:
30 jacks
10 push-ups
20 burpees
WOD
Five rounds for time of:
10 Power clean, 135/95#
15 Wall ball shots, 20/14#
OnRamp:
3 Rounds for time:
800m run
15 medicine ball cleans
20 push press
Embrace training to improve. You should be pushing past your limits in your workouts when your brain is telling you to stop (and not because of pain). Why else would you be sick enough to do CrossFit?
In order to improve and do WODs rx’d, I decided to do these things: a) Get Stronger, by loading the bar when appropriate, even when I thought it might be too hard, b) Scale as Needed to complete the movements with the best possible form and ROM I could (even mid-workout, if necessary), and c) Show Up Consistently, even if I didn’t like the workout or was feeling a little tired or sore.
I would encourage EVERYONE to be a part of the Athlete Wall!!! Please, if you aren’t on the list of names posted on yesterdays blog, or you haven’t been featured on the website (or you have and your name was not on the list), please contact me!! I’ll be dropping off a sign up sheet to the box tomorrow with some times you can be photographed over the next few weeks. Or, if you are an athlete who I have photographed in the past but would like an updated one, sign up as well!! Thanks!!! – Angela
CrossFit 906′s Photographer Angela is putting together a photo wall for the Box. She would like for anyone that is NOT on our list below, or if they’ve never been on the website, or they want an updated photo of themselves—please post a comment to this blog under comments for the Facebook app., put a post on our Facebook page, or private message her on Facebook. Thanks Athletes and remember if your name is NOT on the list and you want to be a part of Photo Wall to contact Angela. Check List Below;
Jill K. Shay K. Nic A. Shannon T. Kristin H. Shawn H. Tina H. Nate W. Bucky H. Angela K. Eric K. Jason K. Nicole S. Nicole D. Troy H. Addy L. Team Hodges Tim K. Carrie & Jesse H. Dave & Jess L. Jeff & Marion J. Sue A. Jen M. Pat M. Jen H. Tanya R. Tamara D. Mick R. Kristie P. Kathy I. Tom S. Morgan H. JJ M. Shawn M Jared M. Scott R. Anne L. Hilary R. Annie & Charlie Y. Brittany D. Kevin & Kris L. Halie L. Kay W. Vanda Sue B. Cassie B. Jamie T. Evy Jamie H. Steve L. Rachel L. Jesse L. Alexa L. Debbie L. Gary D. Jessica M. Dan M. Kurt C. Stacie M. Tammy D. Erin M. Ashley M. Mary Y. Dominic B. Nate T. Toni L. Jen B. Ali D. Tara K. Bill & Becky A. R.J. P Greg S. Bruce & Cheryl R. Tammy V. Carol M.
All skills are improved with persistent and regular work. If you get injured you have to lay off and your training suffers. So stretch and work on your mobility. Today, not tomorrow. Scale. Challenge yourself, but don’t let anyone push you into weight that you’re not ready for or that might injure you. CrossFit isn’t (despite what some people think) about impressing other people. It’s about your progress to better fitness, and health, and being able to show up tomorrow is more important than those twenty extra pounds on the bar that send you to the couch for three weeks. Get help. If your shoulder is still bothering you after 4 months, go get it checked out. Come on, don’t ignore pain. Pain is different than discomfort during a workout; know the difference.
Reminder- We are having a guest nutrition speaker today (see link on upcoming events for full details), it is open to the entire public. You do not need to be an athlete at our box to attend. Sessions are at 9:00am and 6:00pm. If you plan on working out we want to remind athletes to please avoid 9:00-10:00 am and 6:00-7:00pm. There will be NO open gym at that time for WODing. Thanks! (Tina WILL be doing post measurements for the challenge during the lecture).
Warm up:
200m row
10 push-ups
20 mountain climbers
“Brian”
Three rounds for time of:
5 ascents Rope climb, 15′
25 Back squat, 185/125#
WOD Demo
*If you do not climb rope, sub 25 pull-ups per round or modify by laying on the ground and pulling up to stand on indoor ropes 3x per 1 ascent.
OnRamp:
For time:
“Fran”
21-15-9
Thrusters
Pull-ups
Don’t ever use the word “BULKY”. Ever!
This is a special message for the women new to CrossFit. You will not get bulky. Just…you won’t. Cut it out. Stop using this as an excuse to get in great shape. You have to lift like a bodybuilder to get bulky and that ain’t CrossFit. I was one of those women. I was afraid of getting bulky, so years ago, lifting heavy weights wasn’t for me.
During my first year of CrossFit, I ran and and did my old workouts, because I was afraid of losing the “fitness” I had started with while learning new movements from CrossFit. I was convinced the longer I spent doing any activity, the more I was going to get out of it. But I was wrong. Look around. See that woman with the body you would love to have? She lifts weights. End of discussion.… so get off the elliptical, please.
We will be holding 2 registration options for the Kids Summer Camp. Monday May 21 from 4:00-5:00 or Tuesday May 22 from 6:00-7:00. Please come by box during one of these times to make payment and sign necessary paperwork, and notify us of which months your child will be attending. We will also have children divided into groups by these dates, so you will know what session your son or daughter will be in. Payment in full for all months is highly preferred. June payment is mandatory at registration to reserve your child’s spot. Thanks Everyone!!! See you there.
Want your kids to CrossFit? Sign them up for our summer camp for June, July, and August (all 3 months or just choose 1 if that’s what works for you). In early August, we are flying our trainer Shannon to California to certify her in the CrossFit Kids program, “Forging the Future of Fitness.” At this time, our summer camp will merge into THE OFFICIAL CROSSFIT KIDS. Many great changes will take place for the fall. This will mean classes for preschoolers, elementary students, middle school, and also a class made for teens. Parents would you like to CrossFit with your children?? As a part of our CrossFit Kids program we will hold scheduled team workouts, in which you as the parent workout WITH your kids.. how fun is that?!
Also.. to all of our adults, no worries, we are going to make sure that you can continue to WOD whenever you like. The box will NOT be closed of for WOD athletes during CrossFit Kids.. but we will post all sessions on the schedule so athletes that do not prefer to workout while the kids classes are going on will always know when they are taking place.
Check the Upcoming Events for full details on the Wellness/Nutrition coaching free to all!!! At the box on Wednesday the 16th, at 9:00am or 6:00pm.
Measurements for the 30 day challenge will take place on May 16th. Sign up at the box now please.
Warm up:
200m row
40 Jumping Jacks
10 dips
Overhead Squat
1-1-1-1-1-1-1 reps
(Compare to 110202.)
OnRamp:
For time:
2 Rounds of:
25 pull-ups
30 push-ups
35 sit-ups
40 squats
WATER up!!!!! Hydrate and repeat!
This is such a great post about how CrossFit not only changes you physically, but emotionally, and mentally as well! CrossFit has changed my life for the better in so many ways and these 10 items were many of the reasons why!
Don’t Make My Mistakes. Over the next few days we will be sharing these tips with you thanks to Avery Wittkamp of FitChicLA.
Your background is not your destiny, (but it’s what you have today).
Stop comparing yourself to other people. OK, you can do it a little tiny bit for inspiration, but not to run yourself down, and definitely not as an excuse to quit. If, like me, your background is in running, then you probably need to work on strength and comparing yourself to someone who has been diligently lifting for years is DUMB.
***Please Note that the Sandbag Inserts are NOT 10# like we thought. They are approx. 15# each. Whenever using a Sandbag or weighted vest, be sure to weigh it first on the scale at the box. (Sorry Jj that you had to be the first to figure that out. It’s all good now, haha.)
Warm up:
2 Rounds
10 overhead squat with PVC
10 sit-ups
10 dips
“Jag 28″
Run 800 meters (Carry a 50/30# Sandbag for your run)
28 Kettlebell swings, 2/1.5 pood
28 Strict Pull-ups
28 clean and jerk 135/95#
28 Strict Pull-ups
Run 800 meters (Carry a 50/30# Sandbag for your run)
(Sub kipping pull-ups for strict pull-ups if needed.)
Sandbags are located on shelves next to counter at box. Each insert is 10#. We will be adding in Sandbags to WOD’s this summer periodically to help with strength for our athletes. You can always run without a sandbag if you prefer.
OnRamp:
3 Rounds for time:
15 sumo deadlift high pull
15 box jumps
15 kettlebell swings
400m run
CrossFit 906 Summer Games will be held at CF906 on July 6th, 7th, and 8th. We encourage all CrossFit athletes from all affiliates to enter to compete. Watch for more details to come…..
