Come to the gym today at 9am for a PR Party! You can attempt a new personal record in any lift, workout or skill.
The party is sponsored by Montana Meat Co. They will have local grass-fed steaks, roasts and ground meat on sale for all of your holiday cooking. Are you joining us for our basic rowing seminar tomorrow? We still have a few spaces. Click on the button to enroll.
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Congratulations Lindsay and Siri on your first strict pull-ups this week! Many of you have the goal to get a pull-up. It's a terrific goal! Pull-ups are functional, make you feel like a badass, and can get you a free beer at Outlaw Brewery on Tuesday nights! Today, we are helping you achieve that goal. Have fun and hopefully you'll earn that free beer (it takes 14 pull-ups to get a free pint.) Today's Workout
We are returning our focus to gymnastic movements, as these are an important component of our path to becoming a badass. Many of you were introduced to this path in our Foundations program. Here is it again, as a reminder of the importance of gymnastics. As you can see, CrossFit gives gymnastics a very important role in development of general physical preparedness, it is more important than weightlifting. In fact, CrossFit recommends, "Every workout should contain regular gymnastic/calisthenic movements that you’ve mastered and other elements under development. Much of the rudiments of gymnastics come only with great effort and frustration – that’s O.K. The return is unprecedented and the most frustrating elements are most beneficial -long before you’ve developed even a modicum of competency." We like to revisit the roots of CrossFit periodically to make sure we are in line with the True Spirit of CrossFit. What do you think about gymnastics movements? Share your thoughts in the comments. In the meantime, when was the last time you read What Is Fitness?
Caramelized Brussels Sprouts with Lime & Crispy Shallots
Author: Rachael Bryant from the "Nourish" Cookbook Prep time: 15 mins Cook time: 20 mins Total time: 35 mins Serves: Serves 4 Ingredients
Theresa's jumping and shrugging to get the bar overhead!
The Snatch - for many of us no lift gives us more grief or fear. It's very intimidating to convince yourself to get under the bar and receive weight overhead. Once you get it though, the snatch is fun and can feel effortless! Really! In many ways Olympic Weightlifting is a great training tool for commitment. Commitment is a corner stone of mental toughness. People talk about wanting to do this or that, and without commitment all of the desires to do this or that are just chatter. Chatter is distracting. Chatter is a diversion. Get rid of the chatter and make a commitment. Commitment takes daily effort. It's not a one time statement, "I'm Committed!" and then you're done. Nope - it takes daily, hourly and sometimes minute by minute deliberate decisions to stay on your desired path. When you do something that turns you away from that to which you've committed yourself, you simply take a deep breath and make a different decision in the next moment, or hour, or day. Staying committed means accepting yourself where you are today, and making the effort to be better than yesterday. Be better with your choices, your words, your actions. What are you committed to? Anna, Katie, and Dover were all committed to the Whole Life Challenge and received the body composition, fitness, and lifestyle benefits of their commitment. What are you committed to? Tell us in the comments. Today's Workout 30 mins to establish a 5 Rep Max snatch You can receive today's snatch in split, power or squat. If you power snatch it, you will overhead squat with it. If your OHS sucks, it's time to learn to split snatch. These do not need to be touch and go snatches. You can reset for each rep. then, As Many Rounds and Reps as possible in 5 min of: 3 Hang Power Snatch at 50% 5RM 5 Bar facing burpees Today's workout is all about power, speed, coordination, and yes - commitment. We are working a technical skill and the best way to improve is with practice. You'll get plenty of that today. You need not get heavy today. If your coach says to keep the weight the same, keep the weight the same. If your coach says to put some weight on the bar, do it. The AMRAP is short and fast. Some of you will recognize it from Foundations. Here's your chance to see how much your fitness has improved! Good luck! Congratulations Anna! You're the Fall Whole Life Challenge Winner!Anna's hard work in the gym, consistent healthy lifestyle choices and commitment to all 8 weeks of the Whole Life Challenge has paid off! Anna improved her 3 rep max thruster, increased her fitness by 27% and lost over 2 inches from her body. Nice work Anna! Anna wins $165 for winning the Fall Whole Life Challenge. Here's Anna's reflection on her WLC experience: "In looking back over the past 8 weeks I really appreciate that I am sleeping great and feeling energized throughout the day. Our next Whole Life Challenge starts Jan 21, 2017 and runs to March 17th. This is a great opportunity to learn about yourself, your relationship with food, your level of commitment to creating change. It's a great opportunity to try on a different lifestyle, one that will make you healthier and happier. Today's workout will make you healthier and happier! Today's Workout Gymnastics pulling progression: 5 rounds not for time. Pick a pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels.
Met Con:
Slammin' Annie 50-40-30-20-10 reps for time of: Ball Slams (pick your load) Double Unders Pick your slam ball weight. This workout should take less than 1o minutes. We are working power, speed, coordination, flexibility and accuracy. |
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