WOD

170111 - Wednesdays with Coach Lauren

Thursday, Friday, and Saturday this week are:
“Bring a (Motivated) Friend Days” at Choice City CrossFit!! Many of you have been inviting buddies from work and telling people on social media, so thank you for spreading the word!! Can’t wait to see new faces in the gym and show them the amazingness that is CrossFit!

Topic for this week...the Struggle Bus. ALL ABOARD! Each of us are on our own journey in life and in fitness. Some days our transportation along that journey happens to be the infamous Struggle Bus. Maybe you’re sick, maybe it was a bad day at work, maybe you are not a huge fan of the WOD, maybe you don’t even know what’s wrong…there are an infinite number of reasons why someone inadvertently bought a one-way ticket on this Metro of Hard Times! Sometimes this is obvious to everyone around you and other times your'e keeping it together so nobody knows.  Regardless, keep in mind that every single person is fighting their own battle so be kind and be considerate.

In CrossFit Land, every couple of days, I proudly take my seat on the Struggle Bus while eating a big slice of humble pie and wave out the window to all of those people lucky enough to be taking a leisurely stroll down Easy Street that day. Whether it be heavy lifting or those darn Muscle-Ups or life is just kickin' my butt, I find myself fighting to stay positive and work on my weaknesses. BUT I know in the end, every struggle develops me as a person and an athlete. When those days are done, I must remind myself that I’ve come to my destination and all I can do is reflect on my travels that day in an attempt to learn and reflect and move forward to the next day’s adventures.

So, buy your ticket if you need it today. Accept your seat on the Struggle Bus. Ride with pride. Stay the course. Get off when you’re ready. Don’t let this trip ruin your life or your day. Use this time wisely and find progress in your struggle…because that’s where it is. 

STRENGTH
Front squat 5, 5, 5, 5

WOD
3 rounds
25 burpees
25 pull-ups
50 squats

160903 - Make up WODs

Passive vs. Active shoulder. Note the forward positioning of the delts in the upper picture. This puts a ton of stress on the small ligaments of the shoulder joint. Active shoulders allow the muscles of the back to take up the load ..

Passive vs. Active shoulder. Note the forward positioning of the delts in the upper picture. This puts a ton of stress on the small ligaments of the shoulder joint. Active shoulders allow the muscles of the back to take up the load ..

Make up any of the WODs during the week
Work on Catalyst
Work on 5/3/1
Re-do Triathlon (500m ski, 50 cal AirDyne, 500m row)

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
 

151022 - CrossFit

Warm-up
3 rounds
25 double-unders or 75 singles
15 air squats
15 hand release push-ups
15 wall balls M:14 F:10

Strength
E2M2M 16:
Snatch, start empty bar add weight each round as appropriate
Advanced: Squat snatch
Intermediate: Hang squat snatch
Beginner Hand power snatch

WOD
The Crippler
AMRAP 5:
10 squats
10 stepping lunges
10 squat hops
10 jump lunges
rest 2:
AMRAP 5:
max burpee box jumps M:24 F:20


151015 - CrossFit

Warm-up
400m empty barbell walk/jog or run
then
3 rounds
10 EB front squat
10 EB press
then load the bar M:75 F:55
10 evil wheels
400m barbell walk/jog or run M:75 F:55 OR Farmer's walk M: 2x55 F:2x35

WOD
AMRAP "Lunging Bear"
AMRAP 20:
4 bar overhead walking lunges Intermediate M:75 F:55
7 power cleans
4 bar overhead walking lunges
7 front squats
4 bar overhead walking lunges
7 push presses
4 bar overhead walking lunges
7 push jerks

151014 - Weightlifting Wednesday (plus metcon)

Warm-up
400m run
25 Double-unders
CFNFC modified Burgener warm-up
2 sets of 10 GHD sit-ups

Weightlifting
Snatch focus
Beginners: Hang power snatch EB 5, 5, 5, 5, 5
Intermediate: Hang squat snatch 75/55 5, 5, 5, 5, 5
Advanced: Snatch 95/65 5, 5, 5, 5, 5
Increase weights ONLY when given the OK from Coach

Metcon
21-15-9
Power snatch M:75 F:55
Pull-ups (scaling is ring rows) 

 

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?

Warm-up
3 rounds
200m run
21-15-9
Squats
Hand-release push-ups
Mountain climbers

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

WOD
AMRAP 7: 
5 pull-ups
10 push-ups
15 squats
Rest 2:
AMRAP 5:
10 squats
10 lunges
10 squat hops
10 jump lunges
Rest 2: 
AMRAP 2:
Max HSPU
 

150928 - CrossFit - I don't have enough time to work out.

Hey Coach,
I'm sorry I haven't been in lately, but I just don't have time to work out.
Sincerely,
Athlete X.

Hey Athlete X,
Let's do a time debit and credit chart. 
At the end of the day, before going to bed, chart everything you did and the time you did it in. 
Be precise.

Include seemingly innocuous things like playing flappy bird on the toilet and Netflix and chill. 

The average "busy" person can find 10 hours a week of time that's just wasted. 
We're asking for at most, 5-6 hours of training. For most people, just 4. 
Busy people are busy. Schedule yourself time to get in here. And if the train screws you up, or your hours are fractured, then grab a workout from our handy TRAVEL WORKOUTS link and knock one out. 

Take care of yourself. You're the only you you're going to get. 
-Coach

Warm-up
3 rounds
200m run
Jump rope: 25 double-unders or 75 singles
10 EB hang squat cleans
10 floor wipers

Strength
EMOM 7:
2 Pause hang squat cleans: spend 5 econds in the bottom of the squat clean. Drop bar between reps. 

WOD
AMRAP 15:
400m run
21 burpees

150925 - CrossFit Flexing Friday

We're going to have a little fun with the WOD today. 
Introducing Flexing Friday, an homage to the good(?) old days of back, bi-s and tri-s

Wear your best 80's or 90's tank top and short short or baggy colorful pants and get to flexing.

If flexing isn't your style, we'll have plenty of Aerobics and Step-ups for you Jazzercising fans!

Warm-up
3 rounds
400m jog (or I believe it's pronounced yog-ging)
10 pistols (for real today)
10 D&B thigh masters (walk with medball between knees)
10 alternating glute bridges (with or without weight M:115 F:75)

Strength
Bench press 5, 5, 3, 3, 1
Arm curls (stabilized on the wall) 5, 5, 5, 5, 5

WOD
AMRAP 10:
5 BB step-ups M:95 F:65
10 evil wheels (ab wheel with the barbell)
15 bent over rows 

150924 - CrossFit - What're you juggling?

We have a ton of folks that are super busy all the time. Sometimes it's difficult for me to imagine all the things that you're balancing in addition to coming to the gym.

Since I'm here all the time and this is basically my entire life, I lose sight of the difficulties and scheduling issues that folks with real lives have. 

You deal with traffic, the infamous Fort Collins trains, weather, family commitments, work and more and still manage to come in. Some of you have even had moves or work changes that have put your further away from the gym yet you still manage the trek. Which is awesome and pretty humbling. 

There is no shortage of excuses you can make to not make it to the gym. 

So what do you do to keep on track? What secrets to your success can you pass on to your peers who get overwhelmed? Reply in comments and maybe we can come up with solutions to get everyone in here, all the time. 

Warm-up
3 rounds
200m run
D&B forwards crab walk
D&B carioca
D&B duck walk
10 Lunging PVC pass thrus

Skill
Pistols

WOD
"Randy"
75 power snatches M:75 F:55
rest 5:
Light "Grace"
30 clean and jerks M:95 F:65

150923 - CrossFit

Warm-up
400m Farmer's walk 1KB, DB, or Axle in each hand. M:55 F:35
10 toes to bar
10 EB hang power cleans
10 EB hang squat cleans

Strength
EMOM 7:
Bear complex: Power clean, front squat, press/push press, back squat, press/push press, front rack. Add weight as appropriate. 

WOD
Tabata Triathlon
8 rounds each of :20 all-out work, :10 rest of:
Row
AirDyne
Death by 10 meters