190218 - Meet the Athlete Monday - DAVE!

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Birthday?
February 12

Career? 
My first job is managing a software quality engineering team, which means we find bugs in software.  My second job is being a landlord for rental properties.  

Family?
Husband, Don, and two awesome boys, Taber (6) and Rhys (3).  I also have a Shih Tzu named Lola.  

Hobbies?
There isn't a lot of time for hobbies after work and kids.  When I have free time, I like trying new restaurants, going to movies, and playing old school Nintendo.

Favorite food? 
Pizza, or anything else covered in cheese.

Fun fact? 
I can name all of the My Little Ponies:  Rainbow Dash, Twilight Sparkle, Fluttershy, Applejack, Pinkie Pie, and Rarity.  Pretty cool, huh?

How long have you been doing CF? 
1.5 years

Favorite CF Move? 
Kipping pull-ups, but I really want to learn to do muscle-ups (without a band) because they are super cool.

Least favorite CF Move? 
Double-unders!  I don't have enough rhythm to get more than a few at a time.  

Why do you love CrossFit?
I have never been particularly athletic.  Now that I'm doing Crossfit, I'm still not athletic, but that's OK.  I am able to do tons of things that I never thought I would be able to do, like Olympic lifts and gymnastics.  Every day is challenging, different, and fun.  


What makes Choice City so special?
CCCF is awesome!  The coaches spend time helping everyone become a better athlete.  The community is so friendly and positive.  Not only do I get a great workout and leave exhausted, I also leave every session feeling happy!

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WARM UP -
4 Rounds
Row 100m
5 Kneeling DB Press (on each side)
10 Lunges
15 Mountain Climbers

MOBILIZE - If you get done, grab a PVC Pipe!

COACH PREP - Foot position (find an intersection)
Practice Dip, Drive, Split Drop, Recover
PVC Jerk Balances

STRENGTH - Jerk 2RM (from the rack)
2, 2, 2, 2, 2

WOD - 2k Row for Time

190215 - FYF (Open 16.2)

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? of the DAY - Favorite smell? And least Favorite?

WARM UP - 3 Min. of Jump Roping!
3 Rounds
3 Strict Pull-Ups
6 Push-Ups
6 Air Squats
6 Stepping Lunges

MOBILIZE - PVC Pass Thrus & PVC Front Rack Stretch
(Until everyone is done with the warm-up)
Weighted Foam Roller Thoracic Stretch

COACH PREP -
Toes to Bar ——> Scale to Hanging Knee Raises
5 L-Sit Lifts
5 Strict Toes to Bar (Then chat about Kipping)
2 Attempts with Active Target (friend moving PVC pipe)

Double Under ——-> Scale to same # of Singles
Practice for 2 minutes

Squat Clean ——->
Elbow Drill
Drop Drill
Elbow Plus Drop
EB Clean Pull from Mid-Shin
EB Front Squats
EB Squat Cleans

WOD - AMRAP in 12 minutes
(Add weight to the squat clean and attempt. If you fail 3 times, take it back to your last weight and finish the workout at that weight with the correct number of squat cleans. )

25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb)

25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115 lb)

25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb)

25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb)

190214 - Soapbox Thursday

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Motivation vs. Inspiration - Michael Blevins
”I think of motivation as an external stressor. Fire, cold, hunger or cultural pressure all have the ability to influence the individual but only when in range. This is fleeting. This is unsustainable.

Being “motivated” is a defensive position, it is in reaction to; rather, we need a “because of”.

We need something from within to breath life into our reasons for doing. A spirit (as in essence of). An inspiration. 

Inspiration is offensive, it is aggressive purpose. The difference between the two will multiply your effort.”

? of the DAY - What does ‘love’ mean to you?

WARM UP -
with a partner
3 Rounds
40 Med Ball Toe Taps
10 Med Ball Sit Ups
10 Med Ball Standing Overhead Tricep Toss

GAME - XO Tic Tac Toe

WOD - w/ a partner
E2MOM = 10 Synchro Burpees
while also doing
AMRAP 20:
100 KB Swings
40 Box Jump Overs
100 Sumo Deadlift High Pull
40 Box Jump Overs

190213 - Quote of the Week Wednesday

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Yesterday’s “question of the day” was “what advice would you give your younger self?”
To this, I answered…I would tell Little Lo to stop caring so much about what other people think of her. I think it’s important to have empathy and consider others so as not to hurt people BUT when it comes to the judgement of others….that’s nothing you should concern yourself with! Those people don’t have control over you or your life or the way you live it SO… carry on with your bad-ass beautiful self girl.

“Be clear with yourself about who you are, what’s important to you, what you’ve achieved, and what you deserve.  Don’t get upset about stupid, untrue opinions that other people dump on you. Refuse to be a victim, don’t lose sleep over these things.”

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? of the DAY - Fly through the air or breathe in water?

WARM UP -
3 Minutes of Cardio
Air Squats
Plate (Steering Wheel) Squats 15/10
Plate Single Arm Dumbos
Squat Holds to Plate Overhead

MOBILIZE - Banded Pass Thrus
Banded Pull Downs
Ankle Wall/Pole Stretch
Banded Overhead Squats

COACH PREP -
PVC Hang Snatch & OH Squat Prep:
- PVC Pass Thru for Grip
- Bounce (Dip, Drive)
- Bounce and High Pull
- High Pull Position to Drop Punch
- Bounce, High Pull, Drop Punch
- Overhead Squats

STRENGTH - (15 minute window)
Work up to heavy single complex
1 Hang Power Snatch + Overhead Squat
5EB, 4, 3, 2, 1…1…1…

WOD -
For Time (Time Cap 15 min.)
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Hang Snatch 95/65
Overhead Squat

190212 - Tips Tuesday - Ankle Mobility

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Below are some of my favorite ankle mobility exercises! Whole Life Challenge people, this would be a great little routine for your extra 10 minutes of mobility today especially since tomorrow….you’re going to need LOTS of mobility in those little ankles so get started now! *Insert sly emoji face here*

? of the DAY - One piece of advice you’d give your younger self?

WARM UP -
10 Calories of Cardio THEN…
Create Two Lines Facing Strong Wall
(Go in Waves - Athletes will do Jumping Jacks while waiting!)
Perform the move down and run back to tag the next person. ——->
Walking Twisting Med Ball Lunges
Med Ball Drinking Birds
Med Ball Gorilla Crawl
Walking Lunges with Med Ball Overhead

MOBILIZE - Down Dog with Leg Lift and Fold Over

COACH PREP -
EB Deadlift Prep —-> Work up to WOD Weight
4 Lateral Burpees for Practice
HSPU Prep ——> Practice Against Wall or
Scaling Option = Seated L-Sit Press

WOD - AMRAP 15:
21 Deadlifts 125/95
15 Lateral Burpees
9 Handstand Push-Ups
[Score = Rounds and Reps - Time in NOTES if completed]

SKILL WORK - 4 Min. DU Practice!

190211 - Meet the Athlete Monday - BRITT!

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Birthday? 

December 22

What do you do for a living?
I am the Assistant Director of Development for Student Affairs at CSU! I raise funds for student leadership programs, services, and scholarships. Basically finding monetary support for all of the things students do outside of the classroom.

Family? 

Mom and Dad, Older Sister and Brother in Law (Lyndsay and Ian), Three Nieces (Ily, Pruitt, and Roma)

Hobbies? 

Intern Training Program! Eating and drinking my way around Fort Collins. Traveling. Showing off videos and photos of my cute nieces. 

Favorite food? 

Chicken Fingers. Broccoli is a close second

Fun fact? 

As a Colorado Native, I have lived in 12 different places in CO.

How long have you been doing CF? 

3 years! 

Favorite CF Move? 

Overhead Squats! 

Least favorite CF Move? 

Anything related to AS FAST AS POSSIBLE

Why do you love CrossFit?

Because it makes me feel empowered, and do things I never thought I would/could do before! Plus, the community is phenomenal. 

 What makes Choice City so special?

What’s NOT special about CCCF?! Choice City is the first and only place I have been a CrossFit member at. The welcoming environment, the top-notch coaching, the opportunities to be a better version of myself each and every day, the fact that a coach, a friend, or fellow athlete will high five you and tell you “Good Job’ even when you feel terrible, the friends I have made that have turned into my family members, we have Buddy the gym dog. Stop me anytime….

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? of the DAY - If you could go get a degree for free, what would it be in?

WARM UP -
3 Rounds
:30 Row while partner does WallBall Squats until the switch
-Then-
Team Plank Med Ball Challenge
(Class lines up in a plank position shoulder to shoulder. 5 Wallballs start on one side and team must get all of the wallballs down to the other side and back!)

MOBILIZE -
Banded Squat Hold (See Video Below)

COACH PREP -
Practice Wallballs on the Coach Call!

WOD -

AMRAP 3:
18/15 Calorie Row
Max Wallballs 20# to 10'/14# to 9'
(in remaining time)
Rest 1:
Repeat 4 times!

[Score = Total Number of Wallballs]

SKILL WORK - Double Unders!
15 Penguin Jumps
3 minutes of practice then…
3 Sets of Max Unbroken


190208 - FYF! (Open 16.3) Snatch Work!

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WARM UP - Down & Back (short length)
Run x 5
Squat Shuffle
Inch Worm
Broad Jump
Lunging PVC Pass Thrus

GAME - PVC Circle

MOBILIZE -
Med Ball EB Wide Grip Keg Drill and EB Deltoid Roll

COACH PREP - w/ PVC and EB
Dip, Drive
Dip, Drive, High Pull
Hang Muscle Snatch
Power Snatch Balance
Hang Power Snatch
Power Snatch

Bar Muscle Up - SCALE WITH:
Bands if needed or Jumping Chest to Bar

WOD -
Open 16.3
AMRAP 7:
10 Power Snatches 75/55
3 Bar Muscle Ups (Scale: Jumping Chest to Bar Pull-Ups)

190207 - Soapbox Thursday

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Why RX Doesn’t Mean a Thing to Me. - Michael Reynolds

What is RX for a workout? It’s an arbitrary standard designed to meet some sort of criteria as outlined by CFHQ or the person(s) designing a workout. This may be a desired training effect, a specific range of motion, or a weight as determined by experiment or experience.
If you are inexperienced, unable to reach the desired range of motion, or just weak in the lift or movement, then RX may not be appropriate for you.
Even if you can do those things, RX may not be appropriate for you.
Have back pain whenever you load your spine? RX isn't for you until we address the problem.
Can’t extend fully overhead when doing any kind of pressing motion? RX isn’t for you until we address the problem.
This brings us to the Open.
The Open comes around once a year. It’s an excellent way for athletes that have done the Open in previous years to be tested in 4 new events and one repeat event (if recent Open history is any indicator)
If this is your first year, then it’s a great way to test the waters of competitive CrossFit in a fun, supportive and high energy environment with all your workout friends. For many of our newest folks, the scaled division or scaling particular workouts will be optimum. Now, sometimes folks overstep their abilities and miracles happen. First strict/kipping pull-ups, muscle-ups and 1RM lifts can and do happen during the Open.
What else happens in the Open is that people are “forced” to scale through lack of ability.
I’ve been doing CrossFit since 2004. I’ve RX’d just about every workout that’s been seen more than once (there are a couple heavy-ass Hero workouts that I haven’t, but those are special). I’m the only person in the gym who has done an RX’d Linda (10-9-8-7-6-5-4-3-2-1 of 1.5 bodyweight deadlift, bodyweight bench press and .75 bodyweight cleans) so I’ve got some CrossFit experience. And now, I scale a lot of the workouts.
RX isn’t a measurement of my capabilities, it’s a standard that I may or may not be able to meet due to my level of fitness, strength, age, diet, sleep, stress, etc, etc.

Scaling is not the enemy. You not doing your best is.

WARM UP -
2 Rounds
6 Stepping Mountain Climbers
6 Ab Mat Sit Ups
6 Stepping Lunges
20 Plank Shoulder Taps

MOBILIZE - Wall V Stretch and Wall 4 Stretch

WOD - For Time (20 minute cap)
46 Mountain Climbers
36 Ab Mat Sit Ups
26 Jump Lunges
16 Hand Release Push Ups
26 Jump Lunges
36 Ab Mat Sit Ups
46 Mountain Climbers

SKILL -
Bar MU Progression: Accumulate 12 Banded Bar Muscle Ups (in sets of 3)
Pull Up Progression: Accumulate 20 most difficult pull ups possible (even in singles) and 20 jumping C2B

190206 - Quote of the Week Wednesday

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There’s SO MUCH to work on in CrossFit Land! One second you want that pull-up and the next second handstands seem cool so now you want those! Oh but you want to be super strong to have have huge 1 rep maxes! But don’t forget about cardio, you gotta get better at that too! It’s easy to want to focus on all the things…

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BUT keep in mind that you can’t get GREAT at something when you are trying to be GOOD at everything. Each time you work on one thing, you have to sacrifice another. If you do extra strength, you’re going to get slower in metcons. If you start running extra outside of class, you’re going to get weaker at weightlifting. But that doesn’t mean don’t focus on one thing, it just mean that you need to focus on the MOST important thing TO YOU! Find YOUR focus and don’t let all of the shiny things distract you from your main goal.

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If you don’t know what course of action to take, ask a coach! That’s what we’re here for! Once we create a plan, stick to it. Follow it to completion! Don’t just “kinda sorta” get there and grow complacent. Conquer the skill, strength, or movement and feel really good about it! Then you can change your focus to a whole new goal without losing the one you just accomplished!

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WARM UP - With a Partner 4 Rounds
Partner #1: 10 Calories
Partner #2:
5 push-ups
5 squats
5 DB Squat Presses (each side)

MOBILIZE - T Spine Bench/Box Thread the Needle

WOD - Every 90 seconds for 15 minutes
(1 minute of work with 30 seconds rest)
Odd: 20 DB Snatches 35/25
Even: 200m Row
[Score = Pass/No Pass]

SKILL -
For Bar MU Progression: Accumulate 20 Jumping Bar Muscle Ups
For Pull-Up Progressions: EMOM 6: Self Assisted Pull Ups

190205 - Tips Tuesday - Making Homemade Hand Grips!

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We’ve got LOTS of bar work this week and if you’re hands are super sad, torn apart, and ouchie… then make yourself some reusable hand grips! All you need is athletic tape and instructions! If you’re confused but want to create a pair, buy some tape then grab a coach and they can assist ya in creating them!

ASIDE from making cool grips, there’s also a couple of other ways to keep yo’ hands happy:

PREVENTION OUTSIDE THE GYM:
Moisturize! Don't slather on the lotion right before class but on a general basis, before bed and after showers, rub some strong lotion into your palms. Dry hands are much more likely to tear and crack. If you've got thick calluses, take care of those in the shower by shaving them down with a razor, pumice stone, or WodRod (tool made for hand CrossFit calluses). 

PREVENTION INSIDE THE GYM
Try using less chalk, you heard me, LESS! Tears come from friction between your skin and the bar. Chalk is meant to increase friction so less is more in this situation. Protect your hands by using the tape that we provide to make a hand guard or purchase a pre-made one online. Use a tighter grip! If your hand doesn't slide around and you've got a death grip on the bar then there won't be enough friction to make you tear! 

TREATMENT
If you know you are going to tear and you're not going for a huge PR, alert a coach and they can give you an alternative movement that will prevent you from ripping your hands up!! IF you unfortunately tear, immediately rinse your hands with soap and water then apply an antibiotic. If you could pretty please use disinfectant wipes to clean your bar off that would be awesome too! Keep the spot moist (I hate that word) and try not to pick at it! Keep coming in to workout, we will tape it for you and scale as necessary until you heal up! 

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? of the DAY - What was the last piece of literature you read?

WARM UP -

10 Calories
2 Rounds
10 Light DB Hang Cleans
10 Light DB Strict Press
10 Tuck Jumps

MOBILIZE -
DB Around Your Head

COACH PREP -
Elbow Drill
Power Drop Drill
Elbow + Power Drop Drill
Clean Pull from Hip, Mid Thigh, Mid Shin
Reverse Clean to Full Power Clean

WOD - Hero WOD “Whittman”
7 Rounds (20 min time cap)
15 Kettlebell Swings 55/35
15 Power Cleans 95/65
15 Box Jumps 24”/20”

SKILL -
For Bar MU Progression: Accumulate 10 Big Bar Kips AND 10 Banded Bar-Over Transitions
For Pull-Up Progressions: Accumulate 30 Chin Ups (as fast as possible - small quick sets!)

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190204 - Meet the Athlete Monday "Coty"

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Birthday:
October 13th (and yes, it was a Friday!)

Family:
Proud cat dad to a fluffball named Violet!

Hobbies:
I enjoy hiking up in the mountains and reading! I'm also a huge fan of both video and board games!

Favorite Food:
Wings!

Fun Fact:
I used to be a classical Flutist!

How long have you been doing CF:

I started back in July of 2018, so I'm still a crossfit baby!

Favorite CF move?
I feel like this is constantly changing! Lately though it's been kipping pull ups.

Least favorite CF move:
Hang cleans... ugh! Although, after barbell club, I’m not loving snatches….or overhead squats….

Why do you love CrossFit:

I love that everything is so high energy and different every time I go!

What makes Choice City so special:
Hands down the community. Everyone is so caring, and so supportive or each other's fitness AND life goals. Going to CCCF always brightens my day!

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WARM UP - :30 easy and :30 hard on any Cardio device
Air Squats
Goblet Squats
Cossack Squats with KB
Sprinters Lunge (drop elbow to shoe)

MOBILIZE -
Smash Calf on KB Handle (Ankle Mobility)
Scorpion Stretch (Thoracic Mobility)

STRENGTH -
Backsquat
2 - 2 - 2
(Work your way up to a challenge double set. Once you reach that, perform two more at that weight with about 2 minute rest between each.)

If you get done early, MOBILIZE - Prayer Stretch

WOD - AMRAP 9:
30 Double Unders
10 Toes to Bar
5 Back Squats 125/85
(From the floor) If you were able to do 225/185 in the strength portion of today, then Rx is a good option for you! If not, scale down to about 50% of whatever weight you were able to achieve. (New members may take it from the rack as a scaling option)

Scale for DU = 60 Singles
Scale for T2B = Hanging Knee Raises

GOAL of the WOD - 5 rounds! Keep on moving for your Monday! This is a workout that can and should be scaled if you’re hesitate about any of the movements or weight! This isn’t the time to build strength or skill, but more a time to push through!

SKILL WORK - (This week, the skill is Bar Muscle Ups or Strict Pull Ups! Each day we will “test” our strict pull ups! If a male can do 10 and a lady can do 5 then they can move on to working with the coach on Bar MU!)
BAR MU: EMOM 5 Chest to Bar Pull-Ups
PULL-UPS: EMOM 5 Strict Banded Pull-Ups or Ring Rows
Unbroken sets in each minute. Go for broke each time!

190201 - FYF

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? of the DAY - Historical figure you’d want to have lunch with?

WARM UP -
15 calories
3 Rounds
3 EB Front Squats
3 EB Deadlifts
3 EB Strict Press
3 EB Thrusters
3 Push-Ups

COACH PREP -
Deadlifts (review form and build up in weight)
Wallballs (find a spot and do 5 wallballs)
Handstand Push-Up (scaling options)

WOD -
Open 16.4
AMRAP 13:
55 Deadlifts 225/155
55 Wallballs
55 Calorie Row
55 Handstand Push Ups

RX 225/155, 20# to 10'/14# to 9'
Scaled 135/95, 20# to 9'/10# to 9', hand-release push-ups
Super-scaled (Internal) 185/125, 20# to 9'/10# to 9', push-press 95/65

190131 - Soapbox Thursday

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WHY DO THE OPEN? - Coach Michael

This will be the 9th CrossFit Games Open season that we’ve participated in.
Each year, CrossFit Headquarters puts out a weekly workout that we perform to the best of our abilities, then we can compare our score to anyone around the world. It’s a pretty neat thing.
For folks just getting into CrossFit or coming to our gym for the first time, this can be intimidating. Let me assure you, it shouldn’t be.
One of our coaching hallmarks is that we only ask that you do your best.
We give you the standards, we coach the standards and we test the standards, we give feedback and we retest the standards. This format allows you to push yourself a little bit harder with the loud cheers of your fellow athletes. The CrossFit Open gives you a baseline for some super challenging workouts that we can then base your goals for improvement and retest at least one of them again next year!

There are 2 worldwide options: RX’d and Scaled. For our gym, we do an additional scaling option of Super Scaled, so that everyone can put up a score to help out their team.
What team you might ask? Well, if you’re in the Whole LIfe Challenge, you know what team you’re on: Lauren’s Team, Flex Appeal (Blue Team), Michael’s team, the Spinach Inquisition (Green Team), Stephen’s team, Good Vertebrations (Red Team) and Dr. Laura’s team, Lunge Lizards (Yellow Team).
Each of these was set up with the idea that we’d carry them into the Open.

More info will come out in the following weeks about the Open, be sure to ask one of the coaches for more info and insight. There’s a sign-up sheet with the dates and info over by the dumbbells!

Much like CrossFit itself, the Open is for everyone and is infinitely scalable. All we ask is that you do your best!

(Check out the video below to see all of the reason why our experienced members are going to be #intheOpen!)

? of the DAY - Weird food combo that you enjoy?

WARM UP -
Team Relay for 3 minutes
Echo Bike on one side (One person on it at all times)
Team on the other side (Holding plank waiting)
In order, one person will stop planking and lunge down to biker to tag them out.
Biker will now lunge back to get another person.

SKILL WORK - Weighted Bulgarian Split Squats
(DB that will allow you to get to 12 each time)
12 on each leg (24 total) x 3
Rest 1 minutes between each set

WOD -

Maximum Effort in 2 minutes x 2 at each movement
(Grab a partner and time/encourage/record each other)
There is no set rest between (although it should be over 2 min), just go hard at each station when it is available.
You will have 35 minutes to complete this with your partner!

Echo Bike for calories
Box Step Ups for reps
Bear Crawl for distance (Each Square is 1)
Score = Total Number

COOL DOWN -
2 Minute Pigeon on each side
2 Minute Straddle Stretch

190130 - Benchmark WOD "FRAN" - Quote of the Week

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One of the best tips I’ve heard about eating “clean” is that you should stay away from food’s that have commercials. Those marketed/advertised foods aren’t actually food anymore…they’ve become “products” instead. Real clean food should be the ingredients, but not have them.

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? of the DAY - Favorite Store?

WARM UP -
3 Minutes of Cardio
3 Rounds
6 Light Wallballs
6 Ring Rows
3 EB Bent Over Row
3 EB Front Squat
3 EB Press

MOBLILIZE - Banded Abductor Lunges
Banded Front Rack Stretch
Banded Face Pulls

COACH PREP - 5 Minutes to work on pull ups (kipping practice)
Review thrusters and efficiency

WOD - “Fran”
For Time
21 - 15 - 9
Thrusters 95/65
Pull-Ups

COOL DOWN - Roll out forearms and prayer stretch

190129 - Tips Tuesday (Building Strict Strength)

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When it comes to pull-ups, here at Choice City CrossFit, we focus on strict strength before learning to use gymnastic kips to help us do the move faster. This is for your safety!!! We have NOT had a torn rotator cuff in our history because we keep people in check when it comes to using the “Kipping Pull-Up” before developing strict Pull-Ups first!

We like to see and highly suggest people obtain:
Men = 10 Strict Pull Ups
Female = 5 Strict Pull Ups

(And these aren’t struggle bus, little baby kick pull-ups. These are beautiful easy, strict pull-ups)
If a person can do that many, then we’ve found that it is safe for their shoulders to learn how to kip.

IF you want to develop strict pull-ups…GOOD NEWS!!!
We’ve got progression sheets at the gym by the door for this!
(Check out the video below for demos of some of the progression moves that are on the sheet)
To be honest though, if you have ONE strict pull-up…the best way to build on that, is to just hop up there and do as much as you can whenever you can. Maybe do an EMOM! Every minute on the minute get up there and get one! That will build the strength you need to get you to those “highly suggested” strict numbers.

? of the DAY - Do you have superstitions, if so what?

WARM UP -
30 calories on cardio device
Junk Yard Dog (See Video Below)

MOBILIZE - Roll out Feet

SKILL WORK - 4 Rounds
1 minute of DU Practice
10 Hanging L Raises
10 Push Up Dip Combo
10 Plank Med Ball Pikes

WOD - AMRAP 12:
10 - 20 - 30 - 40 - 50 - 60 - 70 - …
Double Unders
Sit Up

GOAL for the WOD - This is a recovery cardio WOD to prepare for tomorrow’s benchmark fun! So just move, work on double unders, and get some abz!

COOL DOWN -
20 Side Planks (10 each side)
20 Back Extensions (Supermans)

190128 - Meet the Athlete Monday! - "Mindy"

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Birthday?
April 3

Family?
Husband, Shaun, Son: Gage he's 13, daughter Kailee, she's 11 and 4 legged child, Jessy, she's 6!

Hobbies?
Not really hobbies but I love going to the lake with the family and going to autocross and car shows with Shaun! Oh and my daughter and I love to redecorate different rooms in the house.

Favorite food?
hmmm, pancakes!! Lots of butter and syrup.

How long have you been doing CrossFit?
My 3 year CrossFitversary will be in April.

Favorite Crossfit Movement?
Rope climbs! I never thought i would be able to do them!

Least Favorite CrossFit Movement?
Snatch!!

Why do you love CrossFit?
I love CrossFit because it makes me feel good! I can do things i never thought were possible for me to do, I have met the most amazing people, and it is something that Shaun and I can do together! We love it!

What makes Choice City CrossFit so special?
Well thats easy, You all! Excellent coaching, you care about everyone, and it shows! Also, all the fun things like Firepit Fridays, community WODs, holiday parties, you all are so fun!

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? of the DAY - Worst movie you’ve ever seen?

WARM UP -

(4 times down and back for each)
Jog
Run
Overhead Press Plate Walk 25/15
Single Arm Waiter Walk (Left)
Single Arm Waiter Walk (Right)
Jog with Plate
Then…
20 Plate Russian Twists
20 Plate Sit Ups
10 Plate Plyo Push Ups

MOBILIZE - Plate Around Yo’ Head
Plate Single Arm Swings

COACH PREP - Review Movements
Practice round…
10 Russian Twists
5 Ground to Overhead
5 Burpee to Plate

WOD - For Time
BUY IN of 50 Russian Plate Twists 35/15
then…
5 Rounds
15 Plate Ground to Overhead (with the same plate)
15 Burpee to Plate
then…
BUY OUT of 50 Russian Plate Twists

GOAL for the WOD - The plate should be light because the goal today is to HAUL ASS! We have a tough workout coming up on Wednesday that we don’t want to be sore for, so let’s just get the engine fired up and move quick!

COOL DOWN - 500m Row or 20 calories on the bikes


190125 - FYF

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If you don’t already know, on Fridays we wear RED!

Remember Everyone Deployed’s (RED) mission is to show solidarity and support for our deployed service members every Friday until they return home to their families, carry the message to national levels, and serve the military community and their families by showing that they are never forgotten.

If your wardrobe is lacking the color red, head on over to Squatsville.com to buy some Choice City CrossFit swag in red! (Many colors and designs available!) When you order the item, they will custom create the product and ship it to you within 2ish weeks! (https://choice-city-crossfit.myshopify.com/)

? of the Day - What childish thing do you still enjoy?

WARM UP - 15 calorie row/bike/ski OR 200m run
3 Rounds
8 Gorilla Squats
8 Hand Release Push Ups
8 V-Ups
4 Strict Pull-Ups or Ring Rows

GAME -
Dodgeball! :)

COACH PREP -
Review each of the moves in order and find positions for each person on the pull up bars!

WOD -
“Cindy”
AMRAP 20:
5 Pull Ups
10 Push Ups
15 Squats

190124 - Soapbox Thursday

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THE FUN NEVER STOPS - Mark Twight

“I hear you’re into mountain biking now.” 
“Yep.” 
“I ride a mountain bike. We should go sometime.” 
“Nope.” 
“Why not?” 
“Because we aren’t doing the same thing.” 

… uncomfortable pause …  

“Seriously, I could point out the difference but neither of us will like that.”

I try to communicate clearly. To speak honestly. Without cruelty. That time we both got away unscathed. Sometimes though, it’s worth twisting the knife.

 Apparently there is a gym nearby where most of the guys can Front Squat 225# for sets of 10 ... what is this magical place? It’s the land of partial reps. Of no reps. Of half-assed effort and self-congratulation. It’s a place where guys would rather full-on cheat just to say they can hit a particular number or standard instead of training for, and working toward achieving the actual standard. 

I heard the story of a guy who works for a magazine that was running an article about the AirDyne. Michael (Blevins) prescribed a workout of 20 calories in 20 seconds for seven rounds with two minutes rest between each work interval. One of the magazine staff tried it, presumably so he would get the facts straight. He fell short, so instead of printing the workout prescription as given he modified it to “20 calories (shoot for under a minute). Rest for 2 minutes. That's 1 round. Do 7 rounds.” Because he couldn’t come close to the standard he felt it appropriate to change the standard, to lower the bar. Something endemic to our society. 

Finally, there’s another gym nearby where a lot of members have done a sub 5-minute triathlon (500m Ski + 50 calories AirDyne + 500m Row). I know for a fact that sub-5 is a difficult standard to meet so when one guy said, “It was easy. I did it my first time,” I knew something was amiss.

I have to second-hand this as it was Burkey (Chris Burkeybyle) having the conversation. Any embellishment could be accidental or it could be my way of making a point. 

“So what is your strategy for the triathlon?”  
 
“I watched the Gym Jones video. I keep the Ski around 2:00/500m pace. Then I kill it on the AirDyne for 25 calories. And then I go as hard as I can on the Row to hang on.” 
 
“You’re supposed to do 50 calories on the AirDyne …” 
 
“Yeah, but that's at altitude. So we made the calculations and 25 is the same here at near-sea level.” 
 
“Yes, air density makes it slightly different BUT NOT HALF!”

 Let’s hypothesize a standard that is imposed by people or organizations you respect. You hold the standard in great esteem. The triathlon is an example. 300 F.Y. A sub 7-minute 2000m Row. Max Reps @ 225# (DL, Bench Press, Squat, etc). Events at the NFL Combine. Various WODs done in competition. Is that enough to get the point?

When you address the challenge and achieve the standard “easily” why is the first reaction in your head to believe you have done it correctly? For the same reason that, when you have a tailwind on your bike you convince yourself you’re “feeling strong today.” If everyone in your gym appears much stronger or more capable than most people are at the gym you hold in great esteem something isn’t right. 

Standards are set to help raise people up. To inspire. To push. Standards aren’t lowered just so folks can brag about hitting them. If it could be done easily you wouldn’t bother trying. If everyone achieves it easily they must be doing it wrong. Or the standard must be changed. How do so many end up on the bad, self-defeating side of ego?

We so desperately want praise. Probably more than we want respect. We want to join a club where we can meet friends and hear kind words. To get in the door we mimic what the club members do, how they talk, and what they wear. We are social animals. But sometimes we mistake our copycatting for the result we seek, for the real thing.   

There’s a wide gulf between paying the dues and doing the thing, a big difference between dressing the part and achieving the standard. Being in a place where others squat properly isn’t the same as fixing your squat but it's a start. Participating is far from actually racing. Many toe the line because they want to finish but for some a DNF with the right excuse is just as good. 

In the old days we described it unkindly: one guy wants to be seen as a climber, the other wants to do the climb-ING. 

I don’t judge these differences until one is mistaken for the other, until someone believes mimicking the thing is the real thing. Or excuses his misinterpretation with a mechanical issue, or a technical one, or with ignorance — What, you didn’t want to learn the right way, or to fix the issues? That you can’t do a full ass-to-grass Front Squat with the specified weight doesn’t absolve you of the standard of form.    

Demand better form. Accept a lower weight if you have to. No one cares about the number on the bar. Except the voice in your own head that only wants to say and hear positive things. Get over it—shut its mouth—or be enslaved by it.

? of the Day - What inspires you?

WARM UP -
PVC Warm Up
Pass Thrus
Around the Worlds
Gandalf
Planted PVC Chest Openers

EB Floor Press 5 sets of 3
EB Seated Press 5 sets of 3

COACH PREP -
Review of form/spotting for bench and press

WOD - (Depending on class #’s, some people might start on Press)
Work up to a good lookin’ but heavy set of 5 in each. You will have a 15 minutes window for each so 3ish minutes per set of 5!

Bench Press
5, 5, 5, 5, 5

Strict Press
5, 5, 5, 5, 5

COOL DOWN - 60 steps of single arm kettlebell (farmer) carry on each side

190123 - Quote of the Week Wednesday

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What we NEED is not typically what we WANT, especially in the realm of health and fitness!
I want that cookie, but I also want to clean up my nutrition.
I want to skip the cardio day, but I won’t get better at it unless I do.
I want to do the Rx weight, but I know I won’t meet the WOD goal.

There are times when a coach will tell you something you don’t want to hear. That’s kind of our job. We are here do help you do the hard stuff which will only help you improve, grow, and progress!

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? of the Day - What job would you be terrible at?

WARM UP -
5 Rounds
6 Walking Lunges
3 Box Dips
3 Tricep Push Ups
6 Cat Cow

(If you get done, work on ring and bar support holds)

MOBLILIZE -
Foam Roll or Big Ball Roll
Delts/Between Shoulder Blades

COACH PREP -
Scaling and progression to dips
- Box Dips
- Bar Dips (with a plate)
- Ring Negatives
- Tricep Push Ups

Work up to WOD weight DB for lunges and cleans

WOD - AMRAP 12:
8 Ring Dips
8 DB Lunges 45/35
8 DB Hang Clean

COOL DOWN - Accumulate 50 banded arm pull-aparts out with 3 second hold

190122 - Tips Tuesday - Wrist Pain

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Yesterday after lots of front squats, push presses, and thrusters, many athletes were having wrist pain! Makes sense when you think about it…when do we really crank our wrists around while loaded with weight…basically never right!?

There are 8 bones that make up the wrist. There is no single “wrist joint” because all of those carpal bones connected together by many ligaments and tendons create lots of little joints that help us move the wrist around in all directions. When this connective tissue and these small joints get forced into a position it’s not use to, it can cause pain from one of the radial, median, or ulnar nerves (which are the main ones that run up into the hand from the forearm.)

While wrist wraps can put a band-aid on the problem, it’s a lot like wearing gloves/grips to avoid hand tears during pull-ups. You’re never going to build up the strength, resilience, and calluses to naturally prevent yourself from tearing! Wrist wraps are the same in that they keep you from building the wrist strength and mobility to get better for next time! Yes, it’s painful but barring prior wrist injuries, it’s better to suck it up and build those babies up!

? of the Day - Furtherest you’ve been from “home”?

WARM UP - Partner Up!
5 x 100m row per partner
(While one is rowing, the other is doing prayer stretch)
Speed up per each 100m

COACH PREP -
Assign Partners and get equipment ready

WOD - “To Hell & Back” (w/ a partner)
500m-400m-300m-200m-100m-200m-300m-400m-500m row
(One partner rests and one partner works)
GOAL is to go as fast as possible each time you row!!!!

If all rowers are full, athletes have the option to do Airbike/Ski
50-40-30-20-10-20-30-40-50 Calories

COOL DOWN -
Accumulate 50 partner med ball sit ups