Thursday 1-31-13

Warm Up – We often have a “set” warm up we do. I know a lot of times it is a “free-for-all” in the warm up but for the most part everybody goes through the recommended moves, etc. This is great for someone just beginning and they don’t understand what they begin to understand after a few months with us. But what about the person that comes in with shoulder problems and wants to do something like a Spealler warm up because it works for him/her and we have 3 rounds of Cindy? Let’s try this. At the top of class we will do a group warm up for anyone that needs that. Everyone else tend to your specific needs with the warm up that you know you need. I think this works for everybody. My preferred personal warm up is structured like what Josh Everett does and I know I would want to do my warm up as opposed to just some du’s and a couple of moves. Some people like to “save their energy” or something like that and do less. To each his own.

Partner WOD 

Come to class with a partner or suffer the wrath!

One partner rows for 3 minutes, one partner does 3 minutes of burpees, simultaneously. Switch and repeat so that each partner rows 2 times and does burpees 2 times. Score will be combined calories and burpees completed by both partners in the 12 minutes of exercise.

Post team and score to comments 

Wednesday 1-30-13

Next week we will offer a mobility class to anyone that wishes to attend. Thursday 2/7/13 at 5:30 p.m. If you are interested sign up on the announcement board. 

The weather is going to put us out of moving this week it looks like. We have to get the parking lot poured and they can’t do that with all the rain. It’s coming though!

Warm Up: jerk skill transfer exercises, mat trips, dynamic stretches

15 Min AMRAP

50 Double Unders

10 Toes to Bar

5 Clean and Jerk, 115#/80#

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T2B Tutorial

Tuesday 1-29-13

  So what I was wanting to accomplish with the runs was form, pace and cadence. What kind of pace can you maintain for 5:00 with good form and then can you keep it for 6:00 and 7:00? If not, do you know what pace you can keep for each? Since the endurance seminar I have more respect for the endurance world. Endurance has never been my forte and a lot of it had to do with misunderstandings. You see, I can get into percentages with lifting and I understand go, but endurance athletes (the real ones) are data freaks. In the past I thought all that data was unnecessary. Now I am starting to get it. There is a better way to do everything, including endurance. Obviously that is one of my biggest weaknesses, so why not “strengthen” it? I have to take percentages to a whole new level for my endurance. Challenge accepted!

This is a little of what’s in store for me and everyone looking to step up their endurance…(again, there is B Mac language)

Warm Up: 95 Double Unders, 3 rounds of Cindy, Mobility, Burgener 




Snatch, 135#/95#

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A modified version would be something like mu progressions and kb swings

Monday 1-28-13

We are very close. There are still a lot of things to do between now and then but everybody be on standby for THE BIG MOVE this weekend. If all goes well and it looks like it’s going down we may have a crazy schedule Friday and/or Monday. I will keep you posted.

In honor of our upcoming move and the Opens right around the corner, we are going to wave through several benchmarks. I would like to know where everybody is and I’m sure you do too. As soon as we get moved and settled in we will have a Grand Opening catered and open the box to the public for Throwdowns and fitness tests. Let’s see how the fitness world in our area stacks up. 

B Mac is known to use some language – word of caution 

Running Warm Up (click here for warm up)

For Distance:

Run 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

*If you have a stopwatch or something to track your on and off time, bring it*

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Saturday 1-26-13

“Open Gym”

9:30 a.m.

I have shared some health, weight loss and fitness products with several at the box. Everyone has been seeing and feeling results. We will meet at noon (at mine and Brandy’s house unless we have a big turnout then it will be at the box) and sample and look at how they may help you reach your fitness goals. Message me for info. RSVP please so we can accommodate.

Friday 1-25-13

Happy Fun Friday!

Warm Up: double unders, mat trips, mobility

For Quality:

Handstand Walks around boxes and across wall. We will set up boxes in numbers of 1,2 & 3 and see who can get to 3 boxes. We will clear a stretch on the wall and see how far we can travel it inverted. 



Ring Plank


Thursday 1-24-13

Welcome new athletes thus far this month: Jennifer, Poongu, Lindsey & Violet. Great to have y’all!

 Warm Up: 500 m row, mat trips, double unders (94), dynamic stretches

It is going to be one of the best days we’ve had in a while to be outside, so let’s get outside and play!

2 Rounds For Time:

400 M Sled Pull, .3 BW

400 M Run

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Wednesday 1-23-12

I want to clarify what we’re doing tonight at 7. Several people have the impression that we are doing a nutrition seminar. I am going over nutrition to a degree with the ones that attend but what we are doing is offering a class for those that feel like they can’t CrossFit but need to do something. It’s better for them to do something than nothing and I want to help! Spread the word!

Warm Up: 93 double unders, Burgener, dynamic stretches

3 Rounds for Time:

15 Snatch, 95#/65#

25 Sit Ups

15 Snatch, 95#/65#

15 Toes to Bar

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Tuesday 1-22-13

Spread the word about Wednesday Night!

As we get closer I will make sure everybody knows how to get to the new location but I want to give you an idea. If you’re on I-30 you would exit loop 245, then take the 19th St exit and turn left on 19th. Once you cross over the overpass, it’s about a quarter mile on the left. We are moving that direction so everybody may want to time themselves going that way so you make the WODs on time.

Warm Up: Double Unders, 3 rounds of Cindy, dynamic stretches

For Time:

400 M Run

21 Burpees

21 Pull Ups

400 M Run

15 Burpees

15 Pull Ups

400 M Run

9 Burpees

9 Pull Ups

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