Blog Archive

We welcome Class 32 graduates Sean C., Katrina, and Tony to the regular group classes.

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1) Allergies?  Check this site out.  Boom.

2) CrossFit 101 will be participating in the “CrossFit For Hope” fundraiser in which all proceeds will be going to support the St. Jude Children’s Hospital.  Look for a sign up sheet soon to participate and compete in this year’s Fight Gone Bad style workout.  In the meantime, please help us spread the word and gather donations by going here.  Thank you for putting the needs of others, especially those of our little ones, before your own.

3) “The mind is like a house with many rooms… There are rooms one must not go into. To anticipate one’s death is one of those rooms. We must not allow ourselves even to think it.”
-Steven Pressfield Gates of Fire, The Battle of Thermopylae

Thankfully, we don’t have to think about death very often in our training environment, but the idea behind the need to compartmentalize our thoughts is not any less necessary.  When we stress the focus on positive thinking, in actuality, all we’re doing is keeping ourselves from falling back on negative thoughts.  Thoughts of giving up, quitting, failing, frustration, and pain, however real, must be managed, snuffed, and not allowed to come to the forefront of our thoughts.

When your body and your positive mind are on the same page, you’ll be able to flow through challenges.  It’s when their out of balance that you’ll feel the most held back.  Be conscious of what thoughts you allow yourself to feed on, pull yourself out of those negative rooms and keep your mind focused on what will help you succeed.

Main Group Workout
Group A
Strength:
5RM clean

Work:
3 rounds for time:
100 double unders (+1 burpee for broken set)
15 Hand stand push ups (+1 burpee for broken set)
10 Cleans, 185lbs

Core:
150 sit ups for time

Group B:
Strength:
5RM split jerk

Work:
30 muscle ups (scale 45 seated muscle ups)

Core:
3:00min back lever or seated leg lift

Results:
050912 5RM Clean, Jerk, Muscle Ups

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Main Workouts
Group A
1. 3×5 Push Press

2. AMRAP in 15min
100ft lunges
15 push presses, 115lbs
400m run

Group B
1. 3×5 Deadlifts

2. AMRAP in 15min
200m run
10 box jumps, 30″

Cash Out:
Zanker Rd. Interval Sprint

Results:
041712 15min Push Press + Box Jump AMRAP

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Another great week in the books.  Please have a safe and fun weekend.  Put in quality time towards your rest and recovery, don’t go too crazy skewing away from your nutrition guidelines, and we’ll see you back for another week of progress! 

Main Group Workout
1. 1RM Squat Clean Thruster

2. 5 rounds for time of:
7 dumbbell squat clean thrusters, 2×45/25lbs
10 pull ups

Workout Demo

Results:
041412 SC Thruster Pull Up