New Year’s Eve

So this is going to be a week of testing yourself.  What effort will you put forth without me there to make sure you are working hard?  Find it inside, dig deep, work hard and get it done this week.  Challenge yourself and make every rep count!!!

I would like you to find a broomstick or a piece of pvc pipe for your warmup.  I want 20 squats with full range of motion.  Sit back in your butt keep your chest up get midline locked!!!!  FENCE POST.  20 active shoulders with the broomstick, 10 broomstick dislocations to get that chest stretched out and the shoulders and then lastly 20 overhead squats.  Focus on getting that range of motion and keeping the arms up overhead.  Your form is crucial!!!

WOD

10, 9, 8……1

Burpees (all the way down and all the way up, head up and arms up when you jump)

Butterfly situps (bottoms of your feet together)

Squats

Keep track of your time and write it down so that I can have it for the books.  Good Luck and remember to work hard.  

“FINISH IT!!!”

WOD

5 Rounds for time:

Overhead Lunges with each knee touching 10 times (hold med ball above head)
MIDLINE STABILIZATION!!!!!
12 Hanstand Pushups

P.S. Don’t forget that I will be taking a much needed vacation next week. We will be getting back to workouts on the 7th of January. Have a Happy New Year. I will be posting daily so keep an eye on the blog. I will give you guys simple things to do at home….so next week will be filled with burpees, squats, situps, pushups, and lunges!!!!

First off, I would like to thank everyone that showed up on Monday morning, we had a great time.  Your donations were very generous and much appreciated.  Everyone did a great job.  The intensity was fabulous and everyone worked so hard!!!!  GOOD JOB!!!  Now it’s back to work for the next two days.  I will be out of town all of next week.  If many of you would like to get in on Monday morning I would be willing to do that.  

WOD

“Barbara“

3 rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely two minutes between each round.

Think Big

“If you’re going to think, you may as well think big.”
-Donald Trump

WOD

30-20-10

Kettlebell Swings
Dips
Lunges (total steps)

Ready, Set, Squat

“Life is a succession of moments. To live each one is to succeed.”
- Corita Kent

WOD

2 Rounds of:

50 Situps

Tabata Squats

50 Back Extensions

“Our self image and our habits tend to go together. Change one and you will automatically change the other.”
-Dr. Maxwell Maltz

“Badger”

Complete three rounds for time of:

Squat clean, 30 reps
30 Pull-ups
Run 800 meters

I hope everyone enjoyed the workout yesterday.  I know I did!!!  Thanks for the push Kristina!!!  

Here are a couple paragraphs from a fellow Crossfitter on head positioning.  So very important. Just so you guys know I don’t just say it to say there are more of us out there.  He has a PhD is Physical Therapy so he knows his stuff.  

Head Fault

With so many other aspects of technique, load, and metabolic demand, it may be tempting to say,”who cares what my head is doing, I’m trying not to throw-up here.” 

But it does matter. In any movement your head and neck position should be a natural extension of your neutral spine. During the squat for example, it should appear that there is an eye bolt running from the tip of your head through your spine and out your sacrum. So, if your body tips forward, your head and neck will also tip forward in order to preserve that natural, vital positional relationship. Check out Coach A below.

Note that Coach A’s gaze is actually 6-8 feet in front of him. Note also how ram rod straight his back is. Losing that neutral head position can trigger a cascade of bad movement. While the bio-mechanics are beyond the scope of this discussion, think of your head as one end of a sheet and your hips as the other end. We want this sheet pulled as tightly as possible during movement. Tilting your head back into cervical extension functionally lets the upper end of the sheet flap loosely in the wind, effectively making both ends unstable. When this happens we loose potential stability, strength, and power. 

Keep your head in neutral and avoid the sneaky head fault.

WOD

“Nicole”

As Many Rounds as Possible in 20 Minutes:

400 Meter Run
Max Reps Pull-Ups (Do as many as you can…dig deep and do another if you can, then do another) Modify it to a jumping pullup if you need to.  

It’s a Fight Gone Bad Folks!!!

“The thing always happens that you really believe in; and the belief in the thing makes it happen.”
-Frank Loyd Wright

WOD

FIGHT GONE BAD….WOOHOO!!!!

You will do 1 minute of each exercise. Keep track of your reps for each, the total at the end of all 3 rounds will be your score. So keep track!!! You will be at each station for 1 minute. You will then move to the next station, no rest just get there and get started. After you have done all 5 exercises you will get a 1 min. break and then the next round starts. At the end add up all of your reps from all rounds and that is your score!!! Good Luck.

Burpees
Wall Balls
Sumo Deadlift High Pull
Box Jumps
Push Press

Have fun guys!!! Post your scores if you are doing this at home or at your big box gym. It’s sure to turn some heads! YOU CAN DO IT!!!

The Agenda for Today!!!!

Well I am now a budding 27 years old as of 2:27 am!!!!  I woke up and was a bit depressed.  I know it’s not that old but to me it’s just another icky birthday.  I’m going to make the best of it though.  The best part of the day is hearing from all of my friends and family.  That is the fun part.  I get to talk to those that I haven’t spoken to in awhile.  I woke up and realized that I have accomplished alot in my 27 years of life.  I’m not stopping here.  I have got much more life to live and many more things to accomplish!!!!  Getting my body into tip top shape is one of those things.  I want a rockin’ body as most of us do.  It takes work….it won’t just happen overnight.  So keep working hard.  

Here is a little inspiration for you.  I had a girl that has been coming in to see me twice a week for the last month.  When she came in she had some “goal” jeans.  Well she informed me yesterday that she put them on and they fit!!!!  One month and she was down two pant sizes!!!  That is fantastic.  It wasn’t easy but she did it and she is only stronger for it!!!!  If you want it bad enough you can have it!  Believe in yourself and put in the work, it will pay off!!!!

“ALL THE STRENGTH YOU NEED IS ALREADY INSIDE OF YOU.”

-Unknown

WOD

21-15-9

Burpees

Kettlebell Swings

Box Jumps

30 yard sprint at the end of each round….and I mean a sprint….NOT A JOG!!!!  Remember, you have to put in the work to reap the benefits!!!  3,2,1, GO!!!

CrossFit here we come!!!!

Hi Everyone,

I made it back from LA safe and sound and completely rejuvinated. My CrossFit certification was amazing!!!! I learned so much and I’m now officially a certified CrossFit coach. Let the games begin!!!! Here is the WOD for the day.

WOD

For time:

50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats