160930 - CrossFit | FYF

50 box jumps
40 box jumps
30 box jumps
20 box jumps
10 box jumps

40 box jumps/step-ups
25 elevated push-ups/hand release push-ups
30 box jumps/step-ups
20 elevated push-ups/hand release push-ups
20 box jumps/step-ups
15 elevated push-ups/hand release push-ups
10 box jumps/step-ups
10 elevated push-ups/hand release push-ups
5 box jumps/step-ups
5 elevated push-ups/hand release push-ups

160810 - CrossFit | Wednesdays with Coach Lauren!

Howdy fit fam! It’s an honor but also quite intimidating to fill the big well-written shoes of our former weekly Wednesday blogger Miss Hannah Pinkerton. She sends her love from her new home in Alabama and assures me that I can pick up where she left off. I’d like to focus on things that ya’ll want to learn about so don’t hesitate to give me some of your thoughtful inspiration and ideas! Here I go! 

Journaling – Evidence of Success

Success is defined in the Oxford dictionary as “an accomplishment of an aim or purpose.” I’m going to make the assumption that it is every CCCF athlete’s general aim to “be fit.” That is an absolutely fantastic purpose for getting your butt to the gym but how will you ever know when it is “accomplished”? 

I fully believe that journaling is the best way to provide evidence to your fitness success. Journal is the simple art of recording your CrossFit efforts including your strength/skill training, WODs, and mobility work. There are plenty of ways to do this! You can use a simple spiral notebook, order a journal specifically made for CrossFit like “WODbook” by Sports Journals, or download an app like “MyWOD!” Once you have one of these, take two minutes after each workout to record everything you can about the experience. THEN use this information to:

  • Assist you in future workouts by giving you a point of reference
  • Track and show your progress with benchmark WODs and weights
  • Learn from the patterns that arise in performance 
  • Easily identify Personal Records (PRs) and development of skills
  • Help to set and celebrate those long and short term goals

If you’ve been doing CrossFit for any longer than a month, you can probably tell that you’re getting stronger and faster but wouldn’t it be exciting to see the proof in the numbers! So grab a cute little notebook and start putting numbers on paper, your future self will thank you!

Toes to bar
Wall balls 20/14

Post workout HSPU work

160511 - CrossFit | Wednesdays with Hannah P.

No Rep

Recently I’ve been able to drop in on other fitness classes while traveling. Something that surprised me (because I am used to CrossFit workouts) is that I noticed people occasionally cutting the exercises short. For example, in a warm up where the goal was to walk from one place to another doing lunges, some people were doing one lunge, taking a few steps, doing another lunge, and repeating. The instructions were to lunge on every step. I was surprised because this is something I don’t see often at CrossFit. I don’t go around counting people’s reps, but I like to think we have a pretty high rate of honesty.

In CrossFit, if you skip one rep on a workout, you are only hurting yourself. Where will you draw the line? Today it’s one rep, next year it could be 5 reps less. The workout is assigned with a certain number of reps and that is what you are expected to do. 

It doesn’t matter if it takes you 5 or 10 minutes longer than everyone else to finish the warm up (or workout) in CrossFit. Primarily, we focus on quality of movements. It might take some people longer than others to do those movements, and that is ok. It is better to do them correctly and in the recommended amount then to cut them short. Likewise, in CrossFit we have no reps. This is when a movement is done incorrectly or incompletely, and it does not count. Form is very important for muscle memory and also to prevent injury.

The truth is, maybe no one will notice or call you out on it, but you won’t have a fair standard for comparison if you cut out a repetition of a movement. You are only hurting yourself and your progress. So do yourself a favor and make sure you do all of the reps.

-Hannah P.

Wall walk, HSPU, handstand walks, freestanding HSPUs

KB swings
Ring rows (deficit if possible) 

160318 - CrossFit Open 16.4

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

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

160307 - CrossFit | 16.2 second look | Mind over matters.

Mindset is a powerful thing. Being able to convince yourself that you can do something is sometimes the difference between making it and not making it. 

Once you get in the correct mindset for what you are trying to accomplish, you can do just about anything.

It's tough to separate your in-gym mind from the pressures of the outside. It's hard to not want to crawl into the bottom of a container of Ben and Jerry's when your life is going to shit. 

Changing your mindset to one that focuses on and continually reinforces behaviors that get you towards your goals can be life-changing. 

What happens when you view your training as a life-long practice rather than an attempt to go HAM each time you show up. What happens when you shift your priorities with food and begin to crave and enjoy quality over convenience and crap? What can be accomplished when you try to master movement rather than view it as throwaway information that just gets you into the workout? 

That's a killer mindset. 

What if you view your nutrition as 80/20 and the 80 is actually a generous 50? When you look at food with a conflict between desire and health? When you look at eating well as a sacrifice and that training is torture you have to withstand?

That's a losing mindset. That's accepting defeat before even getting to the battlefield. 

You have to free the constraints on your defeatist mind and unlock the potential to do life-long good for yourself and your loved-ones. Giving up beer/ice cream/drive-through isn't giving up, it's giving in to a winning mindset. 

3 rounds
400m run/row/ski
20 deadlifts 135/95
15 front squats (same weight

160211 - CrossFit

M1-3 rope climb technique work (no more than 3 ascents)
M4-6 handstand hold work (work freestanding if you can) 
M7-9 10 roll to standing
M10-12 rope climb technique work (no more than 3 ascents)
M13-15 handstand hold work (work freestanding if you can) 
M16-18 10 hollow rocks to standing

3 rounds
2:30 row for max calories
:30 rest
1: pull-ups
rest 3:

160203 - CrossFit | Wednesdays with Hannah.

Today we're starting with a new blog series, Wednesdays with Hannah. She'll be providing a welcome change of voice for our WODBlog. Please like and comment!

What do you say to yourself?

What goes on inside your head while you are exercising is such a big
part of your workout results. Are you saying things to yourself like
"This sucks/I suck/I'm not as good as that guy/I can't do another
rep"? Or are you saying things like "I got this, just one more rep/I'm
a badass/Push it hard all the way to the end"?

Our bodies can only go as far as both our bodies and minds will let
us. If I am running and say to myself "There's no way I can run more
than a mile," then it is very unlikely that I will run more than a
mile. If, instead, I go into the run with a goal and positive self
talk, perhaps I can run more than a mile. The moral of this lesson is
not to let your mind be the limiting factor.

This can also show up for us with mental blocks in lifting weights.
Have you ever had a certain number in mind as your "max" and then
carefully added up the plates and somehow not been able to lift more
than your "max"? You might be surprised how much you can lift if you
instead focus on how your body and mechanics feel on the lift, and add
weight based on how much more you think you can do that next lift,
rather than focusing so much on the number.

This lesson carries over outside of fitness, too. Sometimes that inner
voice is our own worst critic. Don't let a negative inner voice be
your limiting factor in your workouts (or in life). Try to go into a
workout with a positive phrase to encourage yourself, and catch
yourself when you find the negativity coming up in your head. You've got
-Hannah P.

5 rounds NFT
5 push presses
rest :60
10 alternating pistols
rest :60

10 ring dips
20 double unders (40 singles)

160127 - CrossFit | High Five Central

Here, most of the year*, we give high fives. 

We give them for made lifts, we give them for missed lifts. We give them to say hi, we give them to say bye. We give them for just about everything. 

It's a non-invasive way to give respect, acknowledge effort and just be a nice person. Plus, who doesn't like a high five? 

Terrorists, that's who. 

So give your training buddy and your coach a high five. It's a free and easy pick me up when the chips are down. Don't be stingy with 'em either!

*The exception is when you're hacking and coughing all over your hands then fist bumping and wiping down your equipment is appropriate. 

3, 3, 3, 3, 3 Muscle Snatch

500m row then
4 rounds
15 deadlifts 225/155

160113 - CrossFit | You can't go 100% every day. No big whup.

We have one reserve of energy and we have to use it every day to accomplish all of our tasks and responsibilities. An easy analogy might be having $25 in your wallet and need to get gas, and food for the week. You don't have enough money for a full tank of both. Your energy is the same way. Limited. 

What you want to keep in mind is that fitness and health is a longevity game. Your workout and performance today is one of thousands. In a year from now, will you remember that you didn't make that last rep or choked on double unders?

The important part, the most important part is that you show up, do what you can, as hard as you can, and if you fall short of going HAM that day, no sweat. Give yourself a break. 

In the confrontation between the stream and the rock, the stream always wins, not through strength but by perseverance.
— H. Jackson Brown
Sometimes you’re the nail and sometimes you’re the hammer
— Unknown

3 sets NFT
30 double unders
10 handstand push-ups (or kick-ups)
5 reps per arm, KB or DB push press

5 pull-ups
10 wall balls
15 dips B) parallette
    I) box
    A) ring (no bands)

151230 - CrossFit | One Weird Trick to Getting Fitter in the New Year!

I bet you can't guess what it is? What would you say if I told you that having a workout partner makes all the difference in the world? 

You might say "Nah man, I like working out alone, I do better alone."

How's that working out for you 5 days after Christmas and you're reading this from your couch instead of living it at the gym. 

Training partners keep you accountable, make you show up and push you harder than you can solo. It's science (maybe bro science, but science). 

If you don't have a training partner, find one, pick one form one of the many excellent people we have here. Trade texts, jibes and memes. Push them to excellence and let them push you. If you hit a PR and they're not here? Talk smack. Make plans for after the workout, like having breakfast together, or going out for a drink. Give yourselves every opportunity to excel. You deserve it!

5, 5, 5, 5 push press

EMOM 15: 
M1 – Row 100 Meters AFAP
M2 – 10 HSPU
M3 – 30 DUs or 40 singles

151209 - CrossFit, SS | The Hardest Part of Any Program

There are two types recognizable coaching, on-the-floor, and off-the-floor. 
The on-the-floor coaching is obvious, helping people set up, execute and understand complex motor skills, pushing when they need to be pushed, holding them back when they need that.
Off-the-floor coaching is less obvious. Bri and I are trying to manage your health, wellness and motivation. Meaning we directly and indirectly deal with your issues with food, injuries, physical and mental capabilities, limitations and social issues. 

These things all impact your and our experience at the gym.  

As 2015 starts to wind down as does any year, folks tend to get busier and busier. And excusier and excusier. The hardest part is showing up. After you do, I guarantee a shift in attitude, some endorphins and the feeling that you've accomplished something. 

You're only as successful as how often you make it a point to put yourself first

That's right. Numero uno. You. This may be the only time in your day to day that you get to put everything else aside and take care of you. So make that turn onto Mulberry when you really just want to go home and veg and wallow in your miserable day or have to stare at bills and crack open another bottle of vino.

Put yourself first. And when you do, everything else gets a little bit better. The best way to do that is to show up. 

Handstand push-up skill work-
HSPU, freestanding HSPU, HS walk, etc. 

3: work, 3: rest of
500m row then alternating pistols. Score is AMRAP KB swings.

Starting Strength
10E, 5, 5, 3, 1
Bench press
10E, 5, 5, 3, 3, 1
10E, 5, 5, 3, 1

151130 - CrossFit, SS | Goooooooooal(s)

How do you now how to gauge your weights for our strength training? 
How can you know that you're working to your highest intensity? 
How do you know whether or not the RX is an appropriate weight for you? 
How do you know what constitutes a caloric deficit when leaning out? 
The easy answer is: know your numbers. Performance, Sleep, Nutrition, Hydration, etc. 
Write them down in a notebook, get an app, print off our handy-dandy WOD tracker .pdf
located here on our Athlete Facebook page. 
Once you know these numbers, they make goal setting easier and more realistic. 
It's easy to link a pic or video of a ridiculous goal on Facebook, because whether it be aesthetic, social or performance, has a pretty impressive outcome associated with them. 
Who doesn't want ABZZZZ or a "squat booty", or a double bodyweight clean and jerk?

Drinking beers won't get you ABZZZZ no matter how hard you try because if it did, you'd already have them. Some people will never get a squat booty or humongous calves or a tiny waist because they're genetically predispositioned to not have those. We are not able to add weight to your clean and jerk if you a) don't actually know what it is, and b) don't dedicate your training time and your in between training time to that result. 
Know your numbers, set reasonable goals and once you achieve them, celebrate briefly and get onto new goals. 
You'll be the all the better for it!

5, 5, 5, 5, 5 1 1/4 front squats (front squat, bounce up a few inches, go back down and bounce back all the way up) 

5 handstand pushups
    B) elevated push-ups
    I) Kick to handstand or box HSPU
    A) HSPU onto AbMat
10 pull-ups
    B) ring rows
    I) jumping or banded
    A) chin over bar
15 med ball abmat sit-ups 10/14
rest 3: 
30 double-unders
20 squat jumps
10 hand-release push-ups

Back squat
10E, 5, 3, 3, 1
10E, 5, 3, 3, 1
10E, 5, 3, 3, 1

151005 - CrossFit - Carpe Diem

Carpe Diem- an admonition to seize (or more literally pluck) the day, the phrase is attributed to Horace and was popularized by the movie Dead Poets Society, and terrible freehand script tattoos on a generation of college students and hipsters. 

I came to the realization that I have not been doing that for some time now. 

I've never been afraid to die, but I've become afraid to live. 

I stay in. I've stopped doing things remotely challenging and dangerous. 
I don't go on adventures. When I take road trips, they're well within a day's return distance. 
I no longer take risks. I don't know when the change happened. Has it been recent, or has it been years? 
How do I change this? What happened to burn out rather than fade away? 

What have you stopped doing because of unfounded fears?

What can you do to seize the day today?

3 rounds
200m run
Hand-release push-ups
Mountain climbers

3, 3, 3, 3, 3
Clean to thruster

5 pull-ups
10 push-ups
15 squats
Rest 2:
10 squats
10 lunges
10 squat hops
10 jump lunges
Rest 2: