23 Mar 2013
Our next free orientation workout sessions are scheduled for Monday March 25th at 7:30am, 12:30pm, and at 7:30pm. Please email us at [email protected] if you would like to RSVP to attend one of the sessions and experience our training program.
Check out our current students who are progressing through difference stages of the course or check out our Beginner’s Section for more posts on our On Ramp students:
15 Jan 2013
For people who have never tried CrossFit with us, they just won’t understand how effective, and by effective, I mean devastating, a 10 minute workout can be. These On Rampers, half way through our fundamentals program, are coming to understand that there’s a big difference between group exercise classes vs group performance training. No dancing here, unless you count people’s quivering legs as they squat a dance move.
Keep it up On Rampers, earn your performance into the group classes.
We welcome Class 32 graduates Sean C., Katrina, and Tony to the regular group classes.
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
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
150 sit ups for time
5RM split jerk
30 muscle ups (scale 45 seated muscle ups)
3:00min back lever or seated leg lift
050912 5RM Clean, Jerk, Muscle Ups
13 Mar 2012
It doesn’t matter if you’re fresh out of our last On Ramp class or are one of our more advanced and experienced athletes, we strive to give you the attention and coaching you need to be as successful as possible. March marks my 3 year journey into CrossFit and there’s just nothing that I can say or write that can put what a great experience it has been taking on this journey of not only CrossFitting but building up our CrossFit 101 community. I’ve dreamt for a long time about being able to just sit back one day and watch our students rock out great performances and support each other to the fullest. And, after watching the incredible atmosphere tonight in the gym, I’ve realized that that dream has come true.
So thank you to all of you. I know who may have just wanted to join CrossFit to lose weight, tone up, or get healthier, but you have all really made every struggle worth it and we are proud of all of you, yes, even those who we need more work on. Thank you to our coaches who do their best to foster our philosophies and give up a piece of themselves in the pursuit of bettering our students. We strive for perfection on a daily basis, and as long as we’re progressing safely, effectively, and efficiently, that’s a win in my book.
Everyday is a new opportunity, just make sure you make the most of it. Keep it up 101ers.
Main Group Workout
CrossFit Games Open Workout 12.3 (watch and read the instructions here)
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20″ box (scale – step ups)
115/75 (scale – 95/55) pound Push press, 12 reps
Pre-warm up: stretch and mobilize shoulders, forearms, wrists, calves, hip flexors.
1. Rebound jumps off of the ground and take time to rest and load up (store potential energy) on top of the box. If you don’t have your rebound down yet, try a lower box and work on it before the workout. If your box jumps start getting short, tuck your knees up and squat out from on top of the box.
2. Use your arms to generate upward momentum.
3. Land on the balls of your feet, let your heel kiss the ground, and think firing off the next jump a split second before your feet reach the ground.
1. Use your hips! Dip and drive that weight up using your hips and legs early on to save your shoulders for the later rounds.
2. Once the weight is locked out, receive the weight on your shoulders and flow it right into your next dip and drive.
3. Once you fatigue, go from a push press, to push jerk, to split jerk.
Toes to bar:
1. Instead of arching your feet/legs in a wide curve, shorten up the path your feet take by bending your knees and taking your feet on a straighter path towards the bar. Same goes for when extending your legs back down.
2. Use a hook grip and/or alternate grip on the pull up bar.
Break your sets efficiently. For example, if you cannot do the push presses in 12 consecutive reps, break it up into 6+6, or 4+4+4, or 3+3+3+3, etc to minimize the number of times you’ll need to take the weight from the ground. Doesn’t make sense to go 6+1+1+1 etc…
Slow is smooth, smooth is fast. It’s an 18min AMRAP, the name of the game will be to be as efficient as possible in maintaining a high pace. I’m estimating to “Trigger the Beast” around the last 4-5 minutes.
Focus on what’s in front of you and take things one round, one movement, one rep at a time to keep mentally fresh. When you need to rest, stand tall, breath, take a moment to refresh and refocus yourself, then get back to it. You are more capable than what you give yourself credit for. You can handle more discomfort than what you think. Visualize yourself doing the best you can. Then, embrace the suck and go for it.
Save your grunts/screams/yells for when you really need it. Focused battle cries are acceptable, crying out is not.
Above all else, have some freaking fun!
08 Mar 2012
Main Group Workout
1. Snatch Push Press to Overhead Squat
L4: 95, 135, 155, 175lbs
L3: 45, 95, 115, 135lbs
L2: 45, 55, 65, 75lbs
L1: 10, 15, 22, 32lbs
2. AMRAP in 5min:
3 overhead squats, 155lbs
6 lateral jumps over barbell
030512 1RM OHS
01 Mar 2012
Much thanks to our coaches and students who stayed back to support the On Ramp intro and even more thanks to everyone who referred their friends out tonight. Day 1 is a life changing event!
Open competitors, remember if you cannot make it to either Thursday or Saturday classes this week to compete, you need to contact me to set up a time for you to get the workout in. We will call on competitors who compete during the same class times to judge each other. This week’s workout will be released tomorrow at 5pm on the Games site. Watch the workout instruction video and READ the instructions.
As tradition, the workout rep scheme will be based upon our students’ birth dates this month.
Happy Birthday to all our February babies!
2/6 Kevin (K3)
2/13 Coach Annie
Buy in: Muscle up practice
23 wall ball shots, 20lbs
16 kettlebell swings, 2 pood
16 alternating single arm snatches, 2 pood
14 toes to bar
13 muscle ups (x2 pull ups, x2 dips)
10 hand release push ups
6 up downs
3 burpee tuck jumps
022912 February Bday Workout
28 Jan 2012
We are pleased to announce that Kyle Trinh is now officially a part of our TracFit Coaching Staff. Kyle has shown the three key qualities we look for in our coaches and those are to have the inherent desire to help others, leadership potential, and a fundamental understanding of CrossFit methodologies. Kyle obtained his Level 1 Cert from CrossFit and has gone through our TracFit selection and assessment program, which is just the first step in a continuous development process. We look forward to having Kyle take a larger role in leading our classes and expect him to do well in our mission to help you change your lives for the better.
Main Group Workout
1. 225lb Clean & Jerk, 10 reps not for time (scale to a load that you can perform with solid technique. Warm up at 135, 185, 205)
2. Five rounds for time of:
12 wall ball shots, 20lbs
12 alternating single leg squats
(6min cut off)
Intro & Warm Up: 10min
C&J Tech & Workout: 25min
Pistol practice & Wall Ball Workout: 15min
Cool: 5min + 2mile run supplemental work
012712 C&J Skill
1) If the overhead squat position is a major weakness to you due to limited mobility issues, spend focused time during tomorrow’s strength portion of the workout to mobilize yourself and retest the overhead squat positions as you stretch. If you never address it, it will always be a huge chink in your fitness development. The best way to face your weaknesses is head on.
2) As a whole, this community has been doing a really good job at arriving to class on time, being on point during the workouts, and generally helping each other and helping our gym keep in good order. With up to 100 people coming in and out through our doors on a daily basis, that’s no small task and we just want to thank you for continuing to be just a really kick @ss group of people.
Main Group Workout
1. 1RM Snatch Balance (see example here, note Chris Spealler’s about 135lbs in this vid)
2. “Freaky Friday the 13th” (compare to 5/13/11)
Complete as many rounds as possible in 13 minutes of:
13 squat jumps
13 squat tuck jumps
13 split jump lunges (2-count)
13 sit ups
13 mini flutter kicks (4-count)
13 side raises (both LH/RH)
13 Russian twists (2-count)
13 toe touches
13 pull ups
13 push ups
13 box dips
011312 1RM Snatch Balance
12 Jan 2012
When I’m looking down into a puddle of my own sweat, the reflection that I see there is truer than any image that I can see in the clearest of mirrors. Get to know the real you the next time you are at your perceived limits.
Main Group Workout
10 pull ups
20 push ups
30 sit ups
10-9-8-7-6-5-4-3-2-1 reps of:
Push Press, 95lbs
010412 Winter Baseline & Day 2
30 Jun 2011
Our 23rd On Ramp class got started this week. Interestingly enough, there are exactly 23 recruits in the program right now. How was day 1 for everyone? Falling off the cliff and coming back for more is commendable. Remember, the On Ramp program is just a safety course and your basic training just started.
How many of you will make it to graduation day on day 12? How many will have the courage and commitment to make it into our regular classes? There’s only one way to find out. Welcome to CrossFit 101, let’s get you started with getting comfortable with being uncomfortable.