Community Archive

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Two years ago, I had no idea if we would still be training out of a park or not. I didn’t know if CrossFit would bust, or if some major corporation would wipe out all the small Affiliates.

I still don’t know those things today, but what I do know is that we’ll continue doing this for as long as we can, as best as we can.

I remember telling our small group of students back then that if our move into a facility didn’t work out, I’d see them all back at the park and we’ll continue training for fun after I got off of working at McDonalds or where ever.

Our classes are reaching capacity, our On Ramp continues to grow, and our students continue to progress and hit new records. Watching yesterday’s On Ramp orientation and seeing how supportive our students are and how fundamentally sound our Coaches are is crazy, pure crazy. It’s watching excellence become an attitude, a way of life.

As we continue to move forward, we’ll continue to keep our mission on focus, which is to help people change their lives for the better. And, along with every business decision we make, we ask ourselves if it will allow us to sustainably meet that mission.

With that, we’ll be adding an additional group class on Tuesdays at 8:30pm to open up the evening classes. A Thursday 8:30pm class will also be added for competitors (tryouts to come).

Thank you for being a 101er, keep training that positive mindset, and enjoy every burning rep in the gym.

Group A:
Strength:
1RM snatch balance

Work:
“Nancy”
5 rounds
400m run
15 overhead squats, 95lbs

Cash out:
2:00min Hip Flexor Stretch, each leg

Group B:
Strength:
1RM snatch

Work:
“Cindy”
AMRAP in 20min
5 pull ups
10 push ups
15 squats

Cash out:
50 Russian twists, no weight

Advance Strength

Check in with a coach before starting.

Floor Press 1 RM (regular bar regular bar wide grip)
Accessory work:
Low rack floor press (2×8) for speed at single reps, explosive movement
Kettle Bell Skull Crushers (3×12)
Band pull downs (100 reps for time)
GHD sit ups (100 reps for time)

Results:
060612 Nancy & Cindy

“Rest and recovery are just as important as the training if not more.”

First, the biggest component is sleep. Ideally, you need 8-9 hours of sleep to allow your body to do its repairs and adapt to the stimulus from the workouts.

Then, it’s nutrition. Without the right building blocks, your protein, carbs, and fat, your body won’t have the material it needs to build you into a fitter you.

Next, it’s ice baths. Freeze a block of ice and toss it into your tub and spend time there to flush the lactic acid build up in your body.

After that, it’s body management. Myofacsia release in other terms means using the foam/plastic rollers and lacross balls to unglue your muscle fibers.

Lastly, it’s checking your ego. If you are genetically gifted and can recover without any problems, more power to you. But if you’re not, don’t be afraid to take an extra rest day to give your body adequate time to recover. Just don’t allow yourself to use that as an excuse when you’re just not feeling it.

Work hard and be smart about your training. Put yourself in the best position to succeed!

We want you all to decide right now whether you’re going to commit to being a better you tomorrow. If you believe that even on your weakest days, you are getting stronger, than you have a fighting chance of fulfilling that commitment. Get some.

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We strive for elite fitness, but we’re not about elitism. With that said though, you must be proud of yourselves that everyday you show up to a workout, you’re challenging yourself to be better than you were the day before. You put in work with the goal that your hard work will pay off. Every rep you achieve, and even every rep you fail, is one more than what your friends are doing sitting on their couches. Every clean meal you put into your body is one more than your friends who are heading into diabetic territory. There are not many things that are guaranteed in life, but when it comes to training, if you have the right nutrition and are putting in the right level of intensity during the workouts, there is no other choice but for your body to adapt. Use that understanding to positively empower yourself to not only reach your goals, but exceed them.

Workout A
1. Muscle Up Proficiency (check this out for inspiration)
Goals from advanced to novice:
1 Backward roll to support (see here)
5 strict muscle ups
7 kipping muscle ups
10 jumping muscle ups
15 elevated seated muscle ups

“Ryan”
5 rounds for time of:
7 muscle ups
21 burpees (1 foot vert jump)

Firefighter Ryan Hummert
Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.

He is survived by his parents Andrew and Jackie Hummert.

Workout B
1. Overhead Squat Ladder
5 @ 95lbs
5 @ 115lbs
5 @ 135lbs
5 @ 155lbs
5 @ 175lbs

“Nancy” (Compare to 8/1/11 or 8/5/11)
5 rounds for time of:
400m run
15 overhead squats, 95lbs

Results:
102611 Ryan & Nancy

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I wrote this almost a decade ago, and I still find that it rings true as ever today:

CrossFit 101 Leadership in 101 words:

“Lead from the front and by example. Always be honest, fair, and most importantly, consistent. Understand that the function of a leader is to give his or her subordinates the best opportunity to succeed. Never ask someone to do something you would not be willing to do yourself. Build confidence by earning repeated successes. Absolute resolve means never quitting. Leadership is a lonely business so vent upwards not downwards. A prerequisite is to care about your people and goals. Take risks; making a wrong decision is better than no decision at all. Great teams both work hard and play hard together.”

Here it is in it’s original format when I wrote it to help me lead my staff when I was working on my college campus:

Workout A
“Nancy”
5 rounds for time of:
400m run
15 overhead squats, 95lbs

Workout B
“Alpha”
For time:
800m run
21 burpee box jumps
21 toes to bar
800m run
15 burpee box jumps
15 toes to bar
800m run
9 burpee box jumps
9 toes to bar

Results:
080511 Nancy & Alpha(2)

How did your weekend nutrition turn out? Were you on point with your food choices and portions? Did you stay within the guidelines of meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar? Or were you so far out of the guidelines that you just kind of gave up on it? Whatever your goals are for body composition and/or performance, we would like to know how fast you want to achieve these goals and whether you even have a set goal in mind.

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Like looking up directions online, you should know where you are currently at and know where you want to be. From there, we can plan a route that’s best for you to reach your goals within realistic timing. After the plan has been set, we will all have to understand that the choices you make on a day to day (more like meal to meal) basis either keeps you on the route or takes you on a different course.

We’ve seen some remarkable body composition changes and performance increases from our CrossFit 101 athletes and the same theme has been true about all of them, and that is that they all were on board with our nutrition programs. What’s keeping you from being in the best shape of your life? You are all not getting any younger and it only gets harder as time goes by and your metabolism slows. Live in the moment, plan for tomorrow.

Workout A
“Nancy”
5 rounds for time of:
400m run
15 overhead squats, 95lbs

Workout B
“Alpha”
For time:
800m run
21 burpee box jumps
21 toes to bar
800m run
15 burpee box jumps
15 toes to bar
800m run
9 burpee box jumps
9 toes to bar

Results:
080111 Nancy & Alpha

I was worried about yesterday, even a little nervous. That’s a good sign. I was feeling a little tight from the previous day’s workout, and the last time I felt that way, I had a poor performance. But, yesterday wasn’t so bad. I designed “Alpha” which consists of two things I don’t like, 800m runs and burpees. I made it a little more challenging by having the 800m runs incremently increase in incline and I added a box to the burpees which is something I’ve never even tried. Needless to say, I was rather conservative on this WOD as I didn’t know if I was going to gas out or not. Upon reflection, I should have just gone all out since this is training. But, the confidence I built having programmed a decent WOD and surviving it has left me looking foward to giving “Alpha” another go in the near future.

Chu Long and Tri hit up a scaled down version of “Diane” yesterday. Chu Long hit it on the head when he stated that he knows the workouts look easy at first, but when doing them, it’s tough. I think like all of us, he likes the fact that he can get into the gym, do his warm up, punch out the wod, and get out while doing tremendously more effective work than trotting along on the elliptical for 45min.

Tri’s getting into it very well physically, but I need to work on merging both his mental and physical awareness. Although it’s “easier” to just shut off the mind and blast through the WOD, on our endurance days, he’s going to need to tap into his mental reserves to persevere in a longer duration grind. But maybe this is just how he rolls, as he mistakenly did extra credit yesterday by doing 21 reps for each round of “Diane” instead of the 21-15-9 rep set, haha. We’ll work on it.

Lastly, Mann tried his moves on Nancy. Sub 20min time, I think we’re in a good spot.

Trac247 WOD:
“Alpha”

For time:
800m run, 1% incline
21 Burpee Box Jumps, 24″ box
800m run, 4% incline
15 Burpee Box Jumps, 24″ box
800m run, 7% incline
9 Burpee Box Jumps, 24″ box

Time = 20:24

“Diane” Scaled (Full Version)
For time:
21-15-9 Reps
Deadlift
Hand stand push up (assisted)
Box Jump

Chu Long = 15:58, 100lbs, 12″ box
Tri = 16:29, 90lbs, 18″ box

“Nancy”
5 rounds for time:
400m run
15 OHS (overhead squats), 65lbs

Mann = 19:22