190322 - FYF Open 19.5 (Last one!)

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WARM UP -
3 Rounds
100m Run/Row/Ski
10 Lunging PVC Pass Thrus
10 Squats
3 strict pull-ups or 6 ring rows

MOBILIZE -
Sampson Stretch
Prayer Stretch

COACH PREP -
w/ EB
3 Deadlifts
3 Muscle Clean
3 Front Squat
3 Thruster

Kip Swings and set up jumping pull-up bars
Chest to Bar Pull-Ups

WOD -
For Time (20 min. Cap)
33 - 27 - 21 - 15 - 9
Thrusters 95/65
Chest to Bar Pull-Ups

Scaling:
33 - 27 - 21 - 15 - 9
Thrusters 65/45
Jumping Pull-Ups

WOD for SATURDAY PEEPS -
8 - 6 - 4
Thrusters (Increasing in Weight)
Pull-Up (Version that you’ll be doing)
2 minutes of mobilizing

190321 - Soapbox Thursday

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WARM UP -
Run 400m
then…
3 Rounds :30 work/ :10 Rest
Banded Pull Downs
Wallball Bicep Tosses
Wallball Plank Reach & Tap

MOBILIZE -
Plate/DB wrist twists
Table Top (See video) - Internal & External

STRENGTH -
Double Handed Alternating Side Pull Ups or Ring Rows
EMOM 6:
Max Effort

WOD - 6 Rounds for time
4 Chin Ups
8 Wallballs
8 Burpees

COOL DOWN - 500m Row/Run/Ski or 20 Calorie Bike

190320 - Quote of the Week Wednesday

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When you come to class, you are taking an hour out of your busy day to improve your fitness! Why waste it on poor movement or bad form? Eventually you’ll have to spend extra time later breaking a bad habit! No matter what movement it is…make it count! Use your time wisely by using it correctly!

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WARM UP - w/ a partner
Partner #1 - Row
Partner #2 -
10 Toe Touches
10 Squats
10 Big Arm Swings
(Switch)
Partner #1 - Row
Partner #2 -
10 EB Good Mornings
10 EB Front Squats
10 EB Strict Press

MOBILIZE -
Door Jam (Chest/Front Rack/Ankle)

COACH PREP -
Go over the “Bear Complex”

WOD - w/ a partner
AMRAP 12:
Row 60 calories
then…with remaining time…
Alternating “Bears” 95/65 WITHOUT putting the bar down!
(5 burpee penalty)

1 Bear =
Clean
Front Squat
Press
Back Squat
Press
Front Rack
(Score is total number of “Bears” completed between partners)

COOL DOWN - 20 can cans and 20 scorpions

190318 - Recipe Tuesday - Egg Muffins (Mini)

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Need easy bite sized breakfasts!? Look no further than these eggy little cuties! First, you’re going to need to invest in a mini muffin tin! Here’s the one I use:
https://www.amazon.com/Wilton-Recipe-Right-Mini-Muffin/dp/B000SABX12

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NEXT, here’s the INGREDIENTS you need:
12 eggs
Sprinkles of yummy seasonings
Bacon Bits OR Sausage Crumbles
Green Onion
Some shredded cheese

DIRECTIONS:
1) Preheat oven to 350 degrees
2) Grease that sweet lil’ muffin tin
3) Place equal amounts of sliced green onion and meats in the bottom of each cup (and cheese if you’d like!)
4) Mix all eggs in a bowl until yolks are well blended then pour egg evenly into each of the cups! Be careful…they overfill easily!
5) Bake 10-12 minutes
6) ENJOY YOUR LITTLE EGGIES (maybe with some hot sauce or salsa!)

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WARM UP -
3 Rounds
1 minute of cardio
5 inch worms
10 Side Planks
10 Crunches
:30 Dead Hang

MOBILIZE -
Chest Roll Over Stretch

STRENGTH -
Accumulate
100 Flutter Kicks
50 Deadbugs
25 Med Ball Sit Ups
(If done, back extensions and cat/cow until everyone is done)

COACH PREP -
Review Movements

WOD -
“Black Jack” For Time (16 minute cap)
20 - 19 - 18 - 17 … 3 - 2 - 1
Push Ups
1 - 2 - 3 … 17 - 18 - 19 - 20
Ab Mat Sit Ups

(So the first round is 20 push ups and 1 sit up
Second round is 19 push ups and 2 sit ups
third round is 18 push ups and 3 sit ups…)

190318 - BIG REMINDERS!

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We’re taking a break from our regularly scheduled “meet the athlete” to send out some big reminders and important stuff about the next week!

  • LAST CrossFit Open event (19.5) is THIS SATURDAY! We are having a BBQ after so sign up for an item on the board and let’s send off the 2019 Open with a bang!

  • There will be a CrossFit KIDS competition following all of the adult heats on Saturday as well, so parents, make sure they are ready and excited!

  • TURN IN your BINGO boards this week! For each line, you get a raffle ticket in the bin and on Saturday before awards, we will pull them out for big FOCO DOCO and CCCF prizes!

  • After the Open, we will be starting “Wendler” which is a strength program! It’s important that you have awesome attendance during one rep max week and for the next 6 weeks so you can follow the program and get strong!

WARM UP - About 30 seconds of each
(
Banded at the Ankles)
Step Outs
Hop Outs
Step Forwards
Step Backs
Hop Forward and Back
Then…
20 Banded Squats
Then…
3 Minutes of Double Under Practice

MOBILIZE -
Banded Ankle Stretch (with a partner)
Add Lacrosse Ball Under Calf to roll out Calf

STRENGTH -
Weighted Step Downs
(2 Dumbbells 35/25-20)
10 each side - Rest 1 minute x 3 sets

COACH PREP -
Review Movements

WOD - AMRAP 14:
(1 Round of the Crippler)
10 Squats
10 Lunges
10 Squat Hops
10 Jump Lunges
32 Double Unders

GOAL of the WOD - Get 8 or more rounds!

190315 - FYF Open 19.4

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Question of the Day: What is the color of your personality?

WARM UP
3 minutes of 2 different cardio devices
Banded pass thrus, pull-downs, push-ups, diagonal squats
12 burpees
6 (strict) pull-ups

MOBILIZE
Wide grip EB Med Ball keg drill
Narrow grip EB Med Ball keg drill

COACH PREP
PVC Burgener Warm-up (Power version)
EB snatches—> work up to RX weight
Set up pull-up positions

WOD
CF Open 19.4
3 rounds
10 snatches (RX 95/65, Scaled 65/45)
12 bar-facing burpees
Rest 3 minutes
3 rounds
10 bar muscle-ups
12 bar-facing burpees
(12 minute cap including rest!)

WOD (Saturday Event Prep)
3 rounds
3 snatches (@WOD weight)
6 bar-facing burpees
Work on quick cycling and speed
3 minutes of Bar MU/ kipping pull-up work
Mobilize: Lacrosse ball hell, banded bully stretch, banded ankle stretch

190314 - Soapbox Thursday

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? of the DAY - What is your mantra?
(The thing you tell yourself when times are tough!)

WARM UP - 10 Calories of Cardio
2 Rounds
10 DB Floor Press
10 DB Steering Wheels
10 DB Overhead Pull Downs
10 DB Flies

COACH PREP -
Review Bench Press Form

STRENGTH - Bench Press
Work up to a heavy set of two and repeat 5 times
(10 EB, 6, 4, 2)
2 - 2 - 2 - 2

WOD - 5 Rounds of :30 work/:30 rest
Push Press 95/65
From the floor Bent Over Row (Pendalay)
Deadlift
Floor Press
Score = Total # of Reps

COOL DOWN - Lacrosse Ball Pole Delt Roll (90 seconds each side!)

190313 - Quote of the Week Wednesday - Choice City CrossFit is closed due to the storm for all afternoon and evening classes!

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Hey all, wanted to give you a head's up. We're cancelling classes for the rest of the day due to the storm. We'll post on the website and Facebook (once it goes back online) if/when we'll be open on Thursday!

-Michael

“We surround ourselves with people like ourselves. You become what you hang around.
— Mark Twight
You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I lived through this horror. I can take the next thing that comes along.
— Eleanor Roosevelt

? of the DAY - Best gift you’ve ever been given?

WARM UP -
Run 5 perimeters of the gym
High Side Shuffle
Low Side Shuffle
Lunging PVC Pass Thrus
PVC Behind the Neck Press
PVC Sots Press

MOBILIZE -
PVC Overhead Z-Sit
Goblet Gorilla Squat - Use KB to push out knees & sit up right
KB Ankle/Calf Smash

COACH PREP - Snatch Prep
EB Overhead Squats (Add Weight if Rx)
Chest to Bar Pull-Ups or Set up Jumping Chest to Bar or Strict Banded Pull-Ups

WOD - For Time
18 - 12 - 6
Overhead Squats 75/55
Chest to Bar Pull-Ups

190312 - Recipe Tuesday - Sweet Potato Stacks

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Last week was buffalo chicken over sweet potatoes for a savory dinner BUT I’ve been using these little tater stacks as a sweet start my morning! Tastes like candy but there’s ZERO added sugar, just what’s naturally in the potato! It makes the perfect breakfast paired with some fruit and sausage/bacon! Low in ingredients but high in flavor and pretty darn healthy!

SWEET POTATO STACKS
Ingredients

3-4 skinny sweet potatoes
Kerry Gold Butter
Cinnamon
Nutmeg
Apple Pie Spice
Pecan Pieces

Directions
1) Preheat oven to 375 degrees and grease muffin tin
2) Mandolin cut (thinly slice) sweet potatoes
3) Melt butter and put in bowl with the taters
4) Mix all together with your desired amount of spices (if you love cinnamon, go nuts!)
5) Stack sweet potato slices in each muffin cup so it’s taller than the pan…it cooks down….a lot!
6) Bake for 20 minutes, take out and schprinkle with pecans, then toss ‘em back in for about 5 min.
(If you sliced them thicker, just make sure that it is super soft all over with a crispy bottom before you take it out for good!)

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? of the DAY - Something you hope you never have to do again?

WARM UP -
1 minute of cardio
Then…1 minute of each!
Squats
Wallball Squats
Ball Step Overs (Hip Rotation)
Ball Toss ups
Plank ball Toe Pike (or at the knee)

SKILL -
Med Ball Squat Clean
Stand and Release
Drop and Catch
Combine
EB Hang Clean

COACH PREP -
Review other movements on coaches call!

WOD - AMRAP 15:
30 Wallballs 20/14
30 Hang Cleans 135/95
30 Box Jumps
30 Hand Release Push-Ups
30 Toes to Bar

COOL DOWN - Accumulate 20 Can-Cans and 20 Scorpions

190311 - Meet the Athlete Monday - JOE!

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Birthday: 
March 19, 1998. What's that? Okay, fine. 1978.  

What do you do for a living?:
Writer, Voiceover dude, and dad.

Family: 
Wife Anne, daughters Maya (13) and  Lily (11), and Scout (48 in Dog Years)

Hobbies: 
Before getting addicted to CrossFit, I was addicted to tennis. I also love to read, go to Rockies games, and I challenge anyone to a ping pong grudge match. 

Favorite food: 
Out of a very long list, I'd pull out coconut curry from Himalayan Bistro and full-fat, super creamy vanilla ice cream. 

Fun Fact: 
My name was going to be "Jay" until I was born on St. Joseph's Day...so I'm basically a fucking saint. 

How long have you been doing CF?: 
About 5 months.

Favorite CF Move: 
We're supposed to have a favorite? Ah, let's go with hand stand push-ups. 

Least favorite CF move?: 
That's easy. Overhead squats. Oh! And thrusters. Come to think of it, dead lifts really suck for me too...why would anyone love this?

Why do you love CrossFit?: 
Funny you should ask. I love the feeling of accomplishing something I didn't think I could. I love setting new PRs. I love the results I've seen after just 5 months. And I love how the vibe of everyone around can make me push myself harder than I would have. 

What makes Choice City so special?: 
To continue the above...I love that those people automatically embrace each other and see each other as humans deserving of love and respect, no matter what differences we might have. I've never once felt judged or looked down on or unwelcome--and I did nothing to earn that other than walk into the gym. I think that's pretty special. 

? of the DAY - Favorite grade in school?

WARM UP -
w/ a partner x 2 rounds each (4 total)
Partner #1 - Row 250 meters
Partner #2 - PVC Pass Thrus & Good Mornings

MOBILIZE -
Partner PVC Internal Rotation Stretch
(See Video below - Use PVC to keep hands locked together, this provides more of a stretch and allows for people w/ very poor mobility to be able to do this stretch.)

COACH PREP -
Light KB Movement Prep
(Segmented to practice each part)

WOD -
Every 4 minutes for 16 minutes
Row 500 meters
20 KB Swings 55/35
20 Sumo Deadlift High Pulls
Rest in the time you have left!
This is a pass/no pass score.

COOL DOWN - Accumulate 40 knee side to sides
(Arms out in a T with knees tucked up to the chest, rock them side to side)
Accumulate 80 seated butterfly knee flutters
(Sit up super tall, bottoms of the shoes together, knees out and moving up/down)

190308 - FYF - CrossFit Open 19.3

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WARM UP - 1 minute of cardio and then 1 minute w/ different cardio
2 Rounds
10 Box Step Ups (each side)
10 Walking Lunges - Prisoner if possible
10 Light DB Single Arm Press
10 Light DB Goblet Squats
1 Down and Back Bear Crawl

MOBILIZE -
Sampson Stretch with Thoracic Twist
Pigeon Stretch
Lat Lacrosse Roll with banded distraction
(Saturday Participants cont. mobilizing)

COACH PREP (for in class people) -
DB Snatches & Cleans
Practice Walking Lunges
Practice Step-Ups (weight position)

WOD (FOR SATURDAY PARTICIPANTS)
Keg Drill with KB and foam roller
Banded Abductor Activation

3 Rounds
30 steps OH Light KB/DB Walk
10 Light Single Arm Press with Rib Cage Lock
10 Pole Holding Lateral Lunges
(Finish with practicing any of the movements with the weight that you will be using. Don’t fatigue yourself or hurt yourself but get comfortable with what you will be asked to do tomorrow)

WOD - Open 19.3
For time:
200-ft. dumbbell overhead lunge (Scale to front rack)
50 dumbbell box step-ups
50 strict handstand push-ups (Scale to 5 in. elevated)
200-ft. handstand walk (Scale to bear crawl)

Men: 50-lb. dumbbell, 24-in. box 
Women: 35-lb. dumbbell, 20-in. box
Time cap: 10 minutes

190307 - Soapbox Thursday

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The Curse of the Open - Michael Reynolds

The Open is a reality check for the vast majority of CrossFitters.
We program constantly varied, functional movement at high intensity. We program skills, drills and perform strength cycles. Every year we improve and every year the Open points out some glaring hole in our game. That’s the curse.
When we see those top-level CrossFit athletes crushing the workout, we don’t see the preparation that goes into it. These professional athletes put serious hours in: 3-6 sometimes 8 hours per day of training. They eat well. Lots of them are sponsored by meal prep and supplement companies. Heck, Matt Frasier’s wife just makes food for him. All. The. Time. They put in huge amounts of effort the other 47 weeks out of the year in order to peak for the Open.
A lot of us don’t have the time or ability to make that kind of sacrifice.
What we can do is work hard on our weaknesses when they’re shown to us, and practice, practice, practice. It’s a weird expectation to do well in something we don’t practice. I think sometimes it’s because we’re halfway decent at something slightly tangential.

We don’t rise to the level of our expectations, we fall to the level of our training.
— Archilochus

Your goal here should be to do your best. Not just say it, but actually do your best. The best you can with all your other life challenges getting in the way. Train toward a goal or goals.
Your other goals should align with what you want to do outside the gym: be fitter for your family, for hiking, biking, swimming and running. To stave off decrepitude, and aging.
With a plan and goals, you’ll get fitter, take better care of yourself (hello Whole Life Challenge success stories!) and do incrementally better each year in the Open. And that all you can ask of yourself and that’s all we ask!

WARM-UP -
Agility Ladder Drills
Two Feet in each (run)
One Foot in each (run)
Bunny Hop
Single Foot Hop (right)
Single Foot Hop (Left)
Side Shuffle (right)
Side Shuffle (left)
Icky Shuffle
Plank Side Walk (Hands in boxes)

Plate Bridge Game! - Get from one side of the gym to the other using only two plates (15/10) and you can’t stand on anything BUT the plates!

SKILL - Double Under Practice!
Penguin Hops
3 Max Attempts

WOD - AMRAP 5:
20 Ab Mat Sit Ups
40 Double Unders
Rest 2:
AMRAP 5:
20 V-Ups
40 Double Unders

COOL DOWN - Lots of mobilizing!!!! (See videos below)
Banded Leg Stretches
Wall Shoulder Mobilization
Hanging Partner Thoracic/Shoulder Stretch

190306 - Quote of the Week Wednesday

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Lately, I’ve been working on being grateful instead of apologetic. It’s tough! I naturally want to apologize for everything…even when it’s not my fault! Maybe you tend to do the same thing! Let’s use the rest of the week to show the world how thankful we are instead of sorry!

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Here are some examples of ways you can flip the switch on your mindset! Try to come up with a couple more that work for you! (Art work found at http://www.yaoxiaoart.com/)

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WARM UP - Run 10 lengths
Down and Back x 2
Bear Crawl
High Knees
Butt Kickers
Lunge - Drinking Bird - Feet Together Squats

MOBILIZE - Banded Abductor Activation
Banded Ankle Stretch

SKILL - “Pistols”
3 Rounds (Not for Time)
6 Pistols
6 Back Extensions
6 Hollow Lifts
SCALE pistols —-> Counterweight, Box Heel Taps, or Single Leg Stands

WOD - Death by barbell complex 75/55
EMOM:
Minute 1 - Front Squat + Shoulder to Overhead
Minute 2 - 2 Front Squats + 2 Shoulder to Overhead
Minute 3 - 3 Front Squats + 3 Shoulder to Overhead
(continue in that pattern!)
SCORE = Full Rounds completed

190305 - Tips Tuesday - Meal Prep (Recipe!)

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Howdy fit fam!
Today, per request, I wanted to give you one of my favorite meal prep recipes! Remember that meal prep doesn’t have to be complicated! The best meals are the ones that don’t take long to prepare and ones that where the flavors keep well in the fridge! So below is one that checks both boxes!

BUFFALO CHICKEN SWEET POTATO SKINS

ingredients -
2-3 lb. chicken thighs
4-6 sweet potatoes
Franks Buffalo Hot Sauce
Green Onion
(Optional: Shredded Cheddar Cheese)

Directions -

  • Preheat oven to 375 degrees.

  • Place chicken thighs on a greased aluminum foil covered baking sheet.

  • Cover chicken in a little oil, salt, pepper, and garlic powder.

  • Bake for 30 minutes!

    While that’s cooking, get the sweet potatoes ready in the microwave!

  • Wash sweet potato thoroughly, pat dry, and pierce 3-4 times with a fork.

  • Place potato on microwave-safe plate and microwave 5 minutes.

  • If your potato isn’t fork tender after 5 minutes, continue microwaving in 30 second increments.

  • Once they are done, slice in half and scoop out insides! (You don’t need them but you can use them as a great side dish for other food!)

    Ding! Chicken is done, let’s finish getting that ready! Keep that oven on though!

  • Put all thighs in a bowl and shred with two forks

  • Cover in as much buffalo sauce as your heart desires

  • Spoon a decent amount of chicken into each sweet potato half

  • If you want cheese, now is the time to toss that on

  • Return to oven for 5 minutes

  • Cover in sliced green onion and ENJOY!!!!!

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? of the Day - Favorite vacation you’ve ever taken?

WARM UP - with a partner
Play “Rowling” up to 100m each time x 3 rounds
Winner does 5 burpees at the end and loser does 10
——> Partner is doing PVC good mornings while partner rows

COACH PREP - Review deadlift form (3 position check) and tempo

STRENGTH - Tempo Deadlift
3, 3, 3,
Tempo = 5 5 5 0
(Goal here is to work positions, if you go slow, it’s easier to hit the right spots)

ATHLETE PREP - Find partner/rower/way of recording

WOD - w/ a partner - For Time (Time Cap = 20 minutes)
BUY IN 40 Calorie Row
12 Rounds
8 Deadlifts 185/135
4 Bar Facing Burpees
8 Jump Lunges
BUY OUT 40 Calorie Row
(Split row evenly and switch off each move for rounds)

190304 - Meet the Athlete Monday - LoLo!

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Birthday?
December 25th! Christmas baby! (Gift to the world, right!?)


Family?
Mom, bro, and lots of aunts/uncles/cousins! They all live back in Lawrence, KS!


What do you do?
I’m a proud owner, coach, and athlete at Choice City CrossFit! But ya’ll knew that! ;)


Hobbies?
I love the outdoors so hiking, camping, and trail running! Anything musical, artsy, or theatre-related are also my favorite! You can find me playing old school video games quite often too…I dare you to challenge me at Galaga and Ms. Pacman!


Favorite food?
OMG! SUSHI! Any and all sushi!


Fun facts?
I’m adopted, left handed, and I’ve run 17 half marathons!


How long have you been doing CF?
Since 2014! I started back in Kansas at CrossFit 785! When I moved to Colorado in July of 2015, I started at CCCF (formerly CrossFit North Fort Collins)! Best decision I’ve ever made!


Favorite CF move?
Handstand Push Ups or Bar Muscle Ups!
(Weightlifting move would be deadlifts!)

Least favorite CF move?
Snatches….still freaks me out.


Why do you love CF?
I was a long distance runner when I started CrossFit and could run 26.2 miles but couldn’t lift anything remotely heavy! CrossFit gave me the strength to do WAY MORE than I ever thought possible and the confidence to be the brave independent woman that I always wanted to be. CrossFit is more diverse and exciting than any other fitness program or regimen that I have ever been apart of…and I’ve tried a lot of different things! It never gets old and even after so long, I STILL see progress all the time!


What makes Choice City so special? 
Cliche but ABSOLUTELY it’s the people! I love our fitness family! I know that if someone needed a ride OR if someone had a big event OR if someone wanted to borrow something OR if someone was having a tough time, the Choice City #FitFam would be right there to support them in any way that they needed!

Our coaching would definitely have to come in second though! We have spent so much of our energy making sure that the knowledge and experience that goes into our coaching and programming is the best we can provide! That’s why our intern program is so darn cool! We raise people up out of the community, give them tons of extra training, and hours worth of hands on experience. Quality coaching matters!

WARM UP - :30 easy and :30 hard cardio
Big arm circles
Big arm hugs
Windmill plank rolls
Push Ups

MOBILIZE -
Thread the needle
Chest Opener
Prayer Stretch

COACH PREP -
Banded activation: 20 of each (with tiny micro bands)
Chest Pulls
Plank Walk Outs
Plank Rows

Handstand Push Ups (Work on kicking up, lowering to mats, kipping)
Chest to Bar (Work on pulling elbows back and touching bar)

WOD - AMRAP 9:
3 - 6 - 9 - 12 - 15 …. (continue in that pattern)
Handstand Push Ups
Chest to Bar Pull-Ups

Scale to —-> Push-Ups and Jumping Chest to Bar

190229 - OPEN 19.2!

Just like last week, we have a preparation workout for everyone doing the Open tomorrow with us! For our athletes coming in for a good workout, you’ll be doing The Open workout 19.2! Luckily you’ve practiced this 2 weeks ago so hopefully, we will see some improvement! :)

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? of the DAY - Favorite pancake?

WARM UP - 30 calories
2 minutes jump roping
2 rounds
5 V Ups
5 Squats
5 Squat Hops
5 Back Extensions

COACH PREP -
Toes to Bar Progressions and Kip Practice
Squat Clean Prep

WOD for SATURDAY OPEN PEOPLE -
5 Rounds (not for time)
5 Toes to Bar (Hanging Knee Raises)
25 Double Unders (Singles)
2 Squat Cleans (Work up in weight and work on form!)

WOD-
RX
Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205

Stop at 20 minutes.

SCALED -
Beginning on an 8-minute clock, complete as many reps as possible of:
  25 hanging knee-raises
  50 single-unders
  15 squat cleans, 95 / 55
  25 hanging knee-raises
  50 single-unders
  13 squat cleans, 115 / 75
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee-raises
  50 single-unders
  11 squat cleans, 135 / 95
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee-raises
  50 single-unders
  9 squat cleans, 155 / 115
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee-raises
  50 single-unders
  7 squat cleans, 185 / 135

Stop at 20 minutes.

190228 - Soapbox Thursday

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Everyone Has a Seat at the Table. - Michael Reynolds

Since our inception in 2008, we’ve been an open and welcoming community.
We’ve never cared about anything other than the quality of person you are and if you are willing to do the hard things to improve yourself.
With Lauren in charge since the first of the year, I can happily say that we’ve continued this idea and will in perpetuity.

I often say that everyone has a seat at the table. Yeah, some folks will be relegated to the kids’ table, but you’re all welcome. That is until you’re not.
We’ve gotten rid of quite a few folks in our past, and some have thankfully even removed themselves. Some folks leave and we’re saddened by the loss. Others leave and there’s a sigh of relief.

We want our space to be safe, supportive and fun. Everyone gives everyone a hard time and we’re all expected to have tough skins. If I cross the line, people call me out on it and vice versa.

We don’t care if you’re the best, we only want you to try your best. We don’t care who you spend your time with, as long as when you’re with us, you’re the best person you can be and you treat your fellow athletes with respect and care.

We’re a community in every sense of the word. Our table is long, diverse and steeped in mutual respect. And everyone that comes in has a seat at it.

? of the DAY - What gets you fired up?

SKILL - Turkish Get-Ups
Learn the skill and then practice
20 TGU - Not For Time
(Form is priority!)

COACH PREP - Practice Box Hurdles
Find a lane for the partners

WOD -
AMRAP 12:
(w/ a partner - Try to be w/ someone who is same gender and Rx - We have limited 70# & 55#)
10m Box Hurdle Sprint (Down to KB)
10 Russian KB Swings 70/55
10m Box Hurdle Sprint (Back to Partner)
5 Hand Release Push Ups (Pop-Up & High Five)
(Switch)

190227 - Quote of the Week Wednesday

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The quote below is so relevant to what we do in CrossFit! Every choice we make at Choice City is one where HOPEFULLY high quality is always made priority and given preference! If you short the target/squats on your wallballs in daily workouts, you might get the immediate satisfaction of more reps right then and there….BUT….down the line when it’s a true test like the Open, the regret will hit you mighty hard!

Always choose better quality in life and in fitness and in health.
The sweetness will last much longer.

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? of the DAY - Something worth spending extra money on?

WARM UP - 3 Minutes of Cardio (Speed up throughout!)
Light DB Hang Cleans
Light DB Front Squats
Light DB Strict Press
Light DB Thrusters
Light DB Clusters

COACH PREP - Clean Prep
Fast Elbows
Drop Drill
Fast Elbow + Drop Drill
PVC Limbo Squat Drop Drill
(Athlete goes into front squat. Two other partners hold PVC. Athlete stands up. Drops and spins elbows under secured PVC Pipe)
EB Squat Cleans
EB Thrusters
EB Clusters

WOD - EMOM 16:
2 Clusters
(Work up to a heavy weight! These can be singles!)
Take the first 6 minutes to work on form! Do a weight that won’t wear you out but will be heavy enough to work on the movement under decent load before going super heavy! This is a strength day…let’s get strong!

COOL DOWN - Accumulate
20 Down Dog to Cobra
20 Cat and Cow

190226 - Tips Tuesday

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? of the DAY - Best place to people watch?

WARM UP - with a partner
40 Alternating Box Step Ups
30 Med Ball Sit Ups
20 High Five Push Ups

MOBILIZE - Adductor Foam Roll

COACH PREP -
Review the movements!
Separate into stations (3 at each!)

WOD - Tabata
:20 Work/ :10 Rest x 8 Rounds (at one movement)
1 minute of extra rest between movements!
Box Jumps
Bike for Calories
DB Snatch
Med Ball Sit Up Toss

190225 - Meet the Athlete Monday - NATALIE!

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Birthday?
July 6


Family?
My husband Jason, our wiggle-butt (Australian Shepherd) Koda aka "Moose", and a fish named Ronald Ulysses.  


What do you do?
I am in grad school for nutrition. I start my dietetic internship in August!


Hobbies?
I love baking, cooking, reading, and being outside. 


Favorite food?
I have to pick a food genre... Mexican. It has all the essentials, cheese, veggies, beans, and tortillas.


Fun fact?
Hexagons are my favorite shape.


How long have you been doing CF?
Since June of 2017 so close to 2 years!


Favorite CF move?
Probably either deadlift or cleans.


Least favorite CF move?
Three way tie between snatches, overhead squats, and burpees.


Why do you love CF?
I love the "constantly varied" aspect of CF. It forces me to do things I don't like and it rewards me with things I do. I also love that I because of CF I feel strong.


What makes CC so special? 
The community is amazing and encouraging and I love that we all hang out both at the gym and outside of it. The coaches have such a tremendous amount of knowledge and passion for teaching and helping you become the best version of yourself. Everyone at CCCF would do anything to help you, I am constantly blown away by the generosity of the coaches and athletes. The people at the gym have truly become my family and I feel so lucky to have found CCCF. I love my FitFam!


? of the DAY - Favorite piece of clothing you’ve owned?

WARM UP -
2 minutes of cardio
4 Rounds
4 Burpees
4 EB Strict Press
4 EB Bent Over Row

STRENGTH - Strict Press (from the floor)
Work up to a heavy set of 8 within 3 sets
8, 8, 8
Give yourself 2 minutes rest between sets

COACH PREP -
Load weights for Push Press and practice

Find Spots for Burpee Pull-Ups
Scaling Option - Adjustable Bars or Step Up on Plates (Jumping Pull-Ups)

WOD -
For Time (Cap @ 15 minutes)
30-20-10
Burpee Pull Ups
Push Press 75/55