Part of reason why Crossfit works so well and the results come so fast is because we take you out of your comfort zone. We realize that what you do in CrossFit is not easy, it is not for everyone (although everyone can do it), we realize that we take you places that you have never been. However, we also know and see how addicting it is, how rewarding it is, and how impowering it is. Once you allow yourself to see past your so called limitations, to give up on the thought that something cannot be done, and once you realize that YES you can achieve whatever you want; well lets just say that the accomplishments just keep rolling.
Darrell couldn't have been wearing a better t-shirt in this picture!
Workout of the Day
CrossFit Total
1RM Back Squat
1RM Press
1RM Deadlift
**After you warm-up sets you have 3 attempts to find you 1 RM (rep max).
Happy Birthday and welcome back Linda. We've missed you and glad you're back.
Linda snuggles with a 25lb bumper plate! They look so happy together!
Reminder: No Saturday Class and No Classes on Monday Morning.
Workout of the Day
Weighted Pull-Ups
1-1-1-1-1-1-1
Rest
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
****This is the full workout. We're doing a scaled version in class and cutting the runs to 200m.
When you're questioned about where you workout at, what do you say to explain CrossFit? These are some answer I've seen on different sites and blogs. Post your thoughts to comments. Think about where you train, who you train with and why you train.
-I train in a box. It has walls...sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people.
-I train in a warehouse with no air conditioning and big garage doors. If you didn't know where it was, you would never find it. There is no sign outside. The signs of training are all inside, working, or helping one another.
-I train with people I truly enjoy, and would do anything for, not where I need to put ear phones in to block out all the annoying banter. When we go, we hear yells, trainers instructing, or loud ass music making us go even harder...not elevator bullshit. Real music.
-I train where Im valued and truly appreciate for showing up and putting forth true, real, demanding effort.
-I train because I want the mirror to be an outward reflection of how I feel inside, which is pretty damn good, and I want it to stay that way.
-I train to be different than those before me. To go out swinging, not resting. To live valiantly, not cowardly.
-I train under expectations. Expectations to be better than yesterday.
Workout of the Day
7 min AMRAP of:
200 m Run
10 Push Press (75/55)
10 Pull-Ups
Workout of the Day
Snatch Complex
30x of the following sequence:
Snatch Deadlift
Power Snatch/Squat Snatch
Over Head Squat
*Pick a load and work techinque (75-55-35).
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