CFNFC

160415 - CrossFit | FYF "Filthy Fifty"

"Filthy Fifty" (30: time cap)
50 each of: (can be scaled to 30 each)
Box jump M:24 F:20
Jumping pull-ups
Kettlebell swings M:55 F:35
Walking lunges
Knees to elbows
Push press M:45 F:35
Supermans
Wall balls M:20 to 10' F:14 to 9'
Burpees
Double-unders

 

160413 - CrossFit | Wednesdays with Hannah P.

Celebrate Your Fitness Victories

We celebrate so many things- holidays, birthdays, anniversaries, and more. But have you taken time lately to celebrate your fitness victories? It doesn’t have to be anything crazy like a party, but just taking a moment to acknowledge your hard work can go a long way.

Victories can be anything that involves taking a step in the right direction. This might look like choosing a more nutritious option when eating out instead of a highly processed option. It might mean making it to CrossFit after a long day at work. It might be choosing to do the WOD with a heavier weight, knowing it means you will finish slower, rather than choosing a lighter weight that you know you can definitely do.

Instead of saying to yourself “I should have done better,” acknowledge the things you did do well! Perhaps it is great form on a skill movement, using less assistance on ring dips than last time, or making it one more round on the infamous burpee shuttle run than the last time you did the exercise. Each one of these steps gets you closer to being the best athlete you can be. It is only with small changes over time that we work towards our goals.

Next time you catch a negative thought, remember that you can’t change the past. You can only change the present and future. Remember to celebrate progress and fitness victories, even the small ones. You’re doing great and you should be proud of your hard work!

-Hannah P.

Bench press
5, 5, 3, 3, 1

E4M20M:
25 wall balls 20/14
50 double-unders (100 singles)

160405 - CrossFit

Fishing game
<100 or >1600 points = no burpees
101 to 500 = 7 burpees
501 to 1000 = 5 burpees
1001 to 1599 = 3 burpees
then... 5 rounds NFT

X burpees
10 EB thrusters
10 KB swings
10 ring rows

Strength
Clean to Front Squat 5, 5, 3, 3, 1

"Tabata You Gotta Be Kidding Me!"
:20 work :10 x 8 rounds
Wall-balls 20 to 10', 14 to 9'
Pull-ups
Squats
Sumo deadlift high pulls
 

160330 - CrossFit | Wednesdays with Hannah P.

In case you've missed it. We have a new gym dog.&nbsp;Meet Buddy! He's super friendly, loves belly rubs and will be a fixture around the gym. Come say hi!

In case you've missed it. We have a new gym dog. Meet Buddy! He's super friendly, loves belly rubs and will be a fixture around the gym. Come say hi!

The CrossFit Effect

Have you noticed that when you CrossFit or exercise regularly, the rest of your life improves? No seriously! I’m sure it’s not just me. When I am active, my body just wants clean fuel of healthy foods. When I am active, I want to get enough rest and I sleep better at night. It’s a continuous cycle of healthy. When I sleep better at night, I feel refreshed in the morning to wake up and hit the box again! When I eat healthy foods, I feel vibrant and full of energy without those blood sugar crashes that come from too many refined carbs.

When I start my day with CrossFit, by the time I start working I have already achieved something for the day by doing something healthy for myself. I have started the day on a high note with movement. (Not to discredit afternoon and evening work outs, as everyone functions on a different optimal schedule.) 

I feel more alert as the day goes on, and motivated to tackle all of the tasks on my to do list. I feel more focused and present with my work or whatever I am up to that day. Honestly, CrossFit is the hardest part of my day. If I can do that, I can certainly do the rest of the things I have to do that day.

CrossFit also gives my brain a rest. When you are working that hard, there’s no space or energy to worry about anything else other than getting through the WOD to the best of your ability. All you can focus on is this moment. We CrossFitters know that if we can take on each moment on its own, each rep of each exercise as a unique challenge, and succeed on workouts that we otherwise would never have thought possible, then we can certainly succeed in the mundane.

How about you? Besides getting stronger, faster, and just generally more able to take on anything physical in life, have you seen non-fitness benefits from CrossFit?

-Hannah P.

EMOM 15:
3 ground to overheads 115/75
6 lateral burpees
If you miss the minute, rest until the next round

160328 - CrossFit | Exercise is Bullpucky.

What does your doctor mean when he says you should get more exercise? 

Does s/he mean to carve out an hour out of your day to just move around?
What does that mean exactly? This?

Really? I mean, really? What are we accomplishing here? Wasting time. That's why workout routines don't work. You're wasting time. Lift things. Heavy things. Do toes to bar for abs.

Really? I mean, really? What are we accomplishing here? Wasting time. That's why workout routines don't work. You're wasting time. Lift things. Heavy things. Do toes to bar for abs.

Really? Really? You ran one, almost 10 minute mile on the treadmill and you're treating yourself to a venti frappucino? Not your fault Emma. You're taught to reward yourself with food. You're taught that any amount of effort is better than nothing. Thank god you're not sitting on your butt, but sheesh.

Really? Really? You ran one, almost 10 minute mile on the treadmill and you're treating yourself to a venti frappucino? Not your fault Emma. You're taught to reward yourself with food. You're taught that any amount of effort is better than nothing. Thank god you're not sitting on your butt, but sheesh.

You don't like lifting weights? That's fine, learn adult gymnastics. Not just handstand walking and the kipping muscle-up, but enroll in actual gymnastics classes. 
You like to sweat but don't want to do it pushing sleds and doing burpees? That's fine, take up jiu jitsu. Not kickboxing class, but straight up gi/no gi jiu jitsu. You'll sweat and learn valuable defensive techniques (also goes for krav-maga) 
You want to be competitive in a sport that isn't the sport of fitness? Cool, become a triathlete. Swim, bike, run. And not a dabbler. A triathlete. Get coached on swimming, learn how to set up and efficiently ride a bike both solo and in a pack, and then run hard and fast and crush your age group. You are not crushing anything other than your soul if you're talking in a group during bikes rides or runs BTW. 
You want to dance around for an hour while you break a sweat? Go learn salsa or swing. Not "Hip Hop Fitness" which is neither dancing hip hop nor fitness. 
If you do any of these things, you will have a level of accountability and task and purpose not found in any hobby-like pursuit. 

Or,

You can come here. And for that hour of the day, we'll challenge you. Push you to your limits and then do it again. We'll make you do things you wouldn't do by yourself. We'll make you stronger, faster and mentally tougher. All you have to do is show up. And you won't feel like you're wasting your hour a day on "exercise," you'll be improving yourself in tangible and life-changing ways. 

16.5 is due no later than 5pm

EMOM 24:
M1 row 200/150
M2 15 KB swing 55/35
M3 7 burpee box jumps 24/20
M4 rest

160323 - !!!GYM is CLOSED DUE TO WEATHER!!! | Wednesdays with Hannah P.

Do You Track Your Workouts?

It’s such a small task, to track your workouts. Writing them down in a notebook or inputting them into an app only takes a few minutes, especially if you remember to bring your notebook and pen to the gym with you. But if you don’t track your workouts, how will you know if you are making progress? After a while, the reps and weights for different lifts tend to blur together.

I usually write down everything except for the warmup, and throw in a few exclamation points if I hit a PR! I have a page in the back where I write the common lifts and my current PRs, for easy reference. When the WOD comes up with a percentage lift (60% 1rm for X reps), it is easy to flip into my notebook and see what my current 1rm is so that I can calculate how much weight I should be doing for the WOD.

I also love writing down my fitness goals in my notebook. Right now, mine tell me how many WODs a week I plan to do, how many open gym sessions a week, and how many other fitness things I will be doing (occasionally some yoga, hiking, or running) plus how many dedicated rest days a week. My goals also say how much I plan to lift for my 1rm on each of the 4 major power lifts and an ideal time frame I would like to achieve that in, plus a few other skills I would like to achieve by the end of this year (handstand!).

Seeing positive progress is such a great motivator. We can all get caught up in feeling overwhelmed by the difficulty of the workouts and maybe not performing as well as we hoped on the WODs, but seeing an improvement from the last time however many months ago you did a certain benchmark WOD is such a great feeling!

So, what are your fitness goals?

-Hannah P.

***update*** Stay home, folks, we're having power issues at the gym and the lights are on and off in the back. I'm making the safety call and canceling classes for the day. This includes Ladies' Night. Here's a little barn burner that will get your fix in:
AMRAP 5:
10 squats
10 squat hops
10 stepping lunges
10 jumping lunges (if you cannot jump lunge due to injury, just do 20 stepping lunges) 
rest 5:
AMRAP 5:
5 push-ups
10 sit-ups (our moms to be, do side leg raises for these, alternate sides every other round)
15 squats
Be safe, make good choices!

IN gym option (make up Saturday)

OPTION 1:
CrossFit Open 11.3
AMRAP 5:
Squat clean and jerk
B) 105/75
I) 135/95
A) 165/110

OPTION 2:
Fran
21-15-9
Thrusters
Pull-ups
B) 65/35
I) 75/55
A) 95/65

160322 - CrossFit | Got Food?

I have this broad-ranging idea that people do not eat enough. Whether it be because you're trying to lose weight and have been told to reduce your calories to an unholy and unreasonable 1200 (or 1500) calories, or if it's because since you're focused on and striving for fitness and eating clean, you under-fuel. 

Yes, it is beneficial to reduce the amount of crap you put into your body. Yes, eating clean is good and all.  At the end of the day however, for the kind of physical output we ask of you and the requirements placed on the body for recovery, you cannot reduce your nutritional volume. 

Chronic under-fueling and then binge-eating is a problem. Cheat days that are totally unhinged and ridiculous are not supporting your healthy lifestyle. Reducing and reducing your calories by using meal replacements and crack packets ("energy boosting" supplements) are hiding the issue not fixing it. 

We assume that every workout is going to make us sore and we'll take forever to recover after hard outputs, but that's only true sometimes. It's less true when you get quality protein and carbohydrate 15-20 minutes after your workout. It's kind of a free zone where you can refill your glycogen stores more readily with less concern about overall caloric intake.  

If you feel beat up, tired and hungry, and even sick feeling, look at increasing your food intake. The good food of course, but don't wrap yourself around the axle about it. 

Chances are you'll not only perform better and recovers faster, but feel better overall as well. 

AMRAP 10: 
9 thrusters
12 pistols
18 toes to bar
7 thrusters
10 pistols
14 toes to bar
5 thrusters
8 pistols
10 toes to bar

160318 - CrossFit Open 16.4

CrossFit Games Open 16.4 workout
AMRAP 13:
55 deadlifts 225/155
55 wall balls 20 to 10'/14 to 9'
55 calorie row
55 HSPU

CFNFC WOD
AMRAP 13:
25 deadlifts B) 115/75 I) 155/95 A) 185/105 A+) 225/155
25 wall balls 20 to 10'/14 to 9'
25 calorie row/ski/airdyne
25 B) box HSPU
     I) kick to wall and handstand
    A) scaled HSPU
    A+) HSPU

160317 CrossFit | Happy St. Patrick's Day!

St Patrick’s Day, while not a legal holiday in the United States, is nonetheless widely recognised and observed throughout the country as a celebration of Irish and Irish-American culture. Celebrations include prominent displays of the colour green, religious observances, numerous parades, and copious consumption of alcohol. The holiday has been celebrated in North America since the late 18th century.
— Wikipedia

WOD
AMRAP 20:
One full "Annie"
50-40-30-20-10 (75-65-55-45-35 singles)
Double-unders
Abmat sit-ups
then AMRAP "Cindy" for the remaining time
5 pull-ups
10 push-ups
15 squats

score is number of rounds and reps of Cindy