Monday 5-21-12
Posted By Jaremy Lynn on May 20, 2012
Warm Up: mat trips, mobility
Three rounds for time of:
40 Double-unders
30 Medicine ball cleans, 20/14 pound ball
20 Pull-ups
10 Handstand push-ups
Post time to comments
Saturday 5-19-12
Posted By Jaremy Lynn on May 18, 2012
Open Gym
9 a.m.
I’m not sure about the turnout today, Filthy Fifty yesterday and spring plans with several people. We will see who shows up with their game face and either do a Team WOD or “shoot from the hip”. I have some good ones in mind. Afterwards if anyone needs some coaching we will make ourselves available for that as well.
Yeah, It was like that.
Friday 5-18-12
Posted By Jaremy Lynn on May 17, 2012
No 6:30 P.M. Class Today
The sign up is on the board. Put your name, check canoe and/or zip and put dates that would work for you. We might be able to make this happen toward the end of June or at l east by July.
Many people have been asking about the progress on the new place. I’ll be the first to say that as soon as we decided we were going to do it I was ready for it yesterday. To my disappointment these things take time. It’s all good though. We still have formalities with a couple of things before we can break ground. It looks as though maybe the middle of the next month that will happen and then (no pressure on our contractor) we’re looking at about three months – give or take. Hang in there and it’ll be here before you know it.
Between now and then we still want to continue to grow. As a reminder, if you refer someone that signs up after they complete their third month (the on ramp period) you get a month free. Y’all hit us up on that. It will be easy to track it with our new program but make sure when someone new signs up that we know they are your referral.
Warm Up: trips up and down the mat
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments
Thursday 5-17-12
Posted By Jaremy Lynn on May 16, 2012
Oooh! Someone suggested zip lines. If we canoe it would be in the direction of the zip lines, maybe we could do both. It might be good to put a sign up sheet at the box with dates that would work best for you.
I” hope” everyone is checking into CrossFit for Hope (haha Justin! Good one huh?). It looks like all you have to do is go to the site or FB page and sign up. If you participated in the open it is the same login and password. Ask if you need help. We will do this one at the box.
Warm Up: trips up and down the mat, mobility
Press Strength
I want to, of course, do overhead but also bench. There is a spot on the app for that.
Read more: http://www.livestrong.com/article/429643-overhead-press-vs-bench-press/#ixzz1v4ydudFA
then
21-15-9:
Toes to Bar
Snatch, 75/50
Wednesday 5-16-12
Posted By Jaremy Lynn on May 15, 2012
I kind of understand not looking at the site the night before. Keeping the element of surprise and all. I know there are 101 reasons to not look. Looking at sites used to be the only way I would get workouts, but coming to a box you can get the workout when you get there. But then let’s look at the other side of it. I post the most awesome post in the history of CrossFit and it’s all that anybody can talk about the whole next day. Anybody but the ones that didn’t look at the site that is. What are they really missing? If nothing else, general information. I can’t count how many times we’ve had something in the works like the Warrior Dash, even for an extended length of time, and then somebody says “oh, I didn’t even know we were doing that”. I’ve been putting videos on the site lately, sometimes a demonstration of an exercise in the WOD. I love it when I say “did you watch the video?” and I get the deer in the headlight look. I post that we want everybody to bring their favorite recipe to put in a cookbook to give out to our athletes and then (no lie) two days later somebody says “we ought to do something like a cookbook up here”. Looking at the site the night before, or at all, is not mandatory but there is so much more than just general information on here. The site is a huge part of CrossFit. It is a big part of what unites the community and gets everyone involved. I want this site to be a two lane highway, I post and you reply. This is how we (Joey and I) can accommodate your needs. We do think of this as your box. Frequent the site and encourage others to as well, as many of you are.
Warm Up: 500 M Row, Stretch
For Time:
800 M Run
20 Kettlebell Swings 1.5/1 pood
20 Pull Ups
20 Kettlebell Sumo-Deadlift High Pulls, 1.5/1 pood
20 Pull Ups
800 M Run
Post time to comments
Tuesday 5-15-12
Posted By Jaremy Lynn on May 15, 2012
Mark your calendars, CrossFit for Hope June 9. There is a charity 5k going on that morning so we will “play” with the start time a little (maybe not right at 9 a.m.). Hit up your friends and family for $. I will figure out how to sign up and donate and let everyone know soon.
We had so much fun this last weekend it inspired us to put together another outing. Everybody look at your calendars for June and July and let’s go canoeing! Feedback 3-2-1 GO!
Warm Up: Mobility for strength movements
Squat and Deadlift Strength
then
21-15-9:
Push Press 75/50
Bar-Facing Burpees
Box Jumps 24″/20″
Post time to comments
Monday 5-14-12
Posted By Jaremy Lynn on May 14, 2012
The Warrior Dash was a blast! I know everyone that went was glad they did. The ones that didn’t, don’t worry, that will be another annual event here at CFT.
Speaking of annual events, we have CrossFit for Hope coming up. If you’re not sure what that is, we used to kind of know it as “Fight Gone Bad”, but not really. There will be more details coming but all you need to know right now is it is June 9th and we are raising money to support treatment for catastrophic children’s illness at St. Judes Children’s Hospital.
Warm Up: Trips up and down the mat, Wall Ball Shots
For Time:
3 X:
15 GHD Sit Ups (make sure you are extending knees aggressively to come up. your quads should also burn on this)
15 Hip Extensions (make sure to primarily move the hips, not the back, and squeeze the glutes)
then
3 X:
15 Pull Ups
15 Push Ups
then
1000 M Row
Post time to comments
NEW HOUSE RULE: If you are going to claim RX your reps have to be approved by one of the trainers/coaches.
Saturday 5-12-12
Posted By Jaremy Lynn on May 11, 2012
Warrior Dash Day
We will car pool down and eat somewhere convenient along the way. We will have to leave by 9 am so make sure you get here as early as 8:30 and not last minute if you want to ride with someone.
NO WOD AT THE BOX TODAY
Friday 5-11-12
Posted By Jaremy Lynn on May 11, 2012
WOW! There is a lot of q&a going on about the Warrior Dash, mostly the q. We’ve got people asking everything but what color underwear they should wear…and it isn’t Saturday yet. This is gonna be a fun time y’all, we can all take a deep breath and relax. It might rain, it might not. We might can switch up some “tickets”, we might not can. If you don’t have a registration I believe you can still have a good time but you may not get to participate. I say we all meet up Saturday morning, get on the road and make a fun day of it.If you have specific questions visit the site and ask or email them.
We called an audible on Thursday’s WOD and I feel like everyone did good. It’s alright to just kind of check and see where everybody’s at now and again. I saw some drastic improvement on some lifts! Keep up the good work.
I want to make today a make up/skill/mobility day with a suggested WOD. ??? What that means is it’s recess and the box is your playground today! Several that are going to the Warrior dash are wanting a “light day” today and I can’t think of a better way to do it than to work on a skill, say double unders, or get in some mobility. Maybe you missed a day and want to make it up, we had some good WODs this week. If none of that sounds good, I can’t see any reason why a good ‘ole girl WOD won’t do the trick…
“DIANE”
21-15-9:
Deadlift, 225/155
Handstand Push Ups
Post time to comments
Thursday 5-10-12
Posted By Jaremy Lynn on May 10, 2012
Warrior Dash this Saturday. We need to leave the box by 9 a.m. We will car pool so if you need a ride we should have one available. Some people want to go but didn’t get a ticket. Some people got a ticket but can’t participate. I believe you can spectate and hang out without a ticket. So, if you show up Saturday morning ready to go we will make sense of who needs to use what tickets, etc. Be sure to wear your shirt Mylene made for us if you have one. She made a few extra that are at the box. Saturday morning we will hand out what we have to try to make sure everybody gets one, to the people participating first of course.
Warm Up: Trips up and down the mat, Wall Ball Shots, Thoracic oscillations
then
Press Strength
then
Every minute for as long as possible:
20 Double-unders
1 Snatch, 1/2 BW
Post load and rounds to comments
Interests
