WOD 7.15.16

clean

July 14, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Friday, July 15, 2016

 

Skill Work

GHD Static Hold 20sec (20sec face up and 20sec face down)

3×10 GHD sit-up

3×10 GHD Hip Ext.

 

Strength Work

Clean

3@50%/3@60%/2@70%/2@80%/1@90%

Find 1RM in 5 attempts

 

CrossFit WOD

3 Rounds of:

  • 5- Pistols Right
  • 5- Pistols Left
  • 30- KB Swings 35/53

 

Today’s Coaches

Flowery Branch Location

5:30am- Wes

6:30am- Trice

7:30am (101)- Trice

8:30am- Jeremy

4:00pm- Trice

5:30pm- Kaz

6:30pm- Jeremy

7:30pm (101)- Jeremy

 

Gainesville Location

6:00am- Jeremy

12:00pm- Trice

4:30pm- TBD

5:30pm- TBD

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WOD 7.14.16

run

July 13, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Thursday, July 14, 2016

 

Skill Work

Shoulder Mobility

Seated against the wall pressing up/down 3×10

 

Strength Work

Bench Press

10@50%/6@60%/4@70%/3@80%/2@90%

Find 1RM in 5 attempts

 

CrossFit WOD

“Jerry”

For Time:

  • 1 mile- Run
  • 2k- Row
  • 1 mile- Run

 

Today’s Coaches

Flowery Branch Location

5:30am- Trice

8:30am- Trice

4:00pm- Jeremy

4:00pm-6:00pm (MKBB)- Kaz

5:30pm- Trice

6:30pm- Trice

 

Gainesville Location

6:00am- Jeremy

12:00pm- Trice

4:30pm- TBD

5:30pm- TBD

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Motivation

July 13, 2016 | Posted in The Word (Coach Blogs) | By

Motivation

By: Kaz Takikawa

Fitness has taken over my life. Lol. It isn’t as bad as it sounds. Being fit makes life easier. No matter what the occasion, fitness will never hurt. Whether your friends want to go mountain biking, rock climbing, hiking, you are always up for the challenge. Knowing and experiencing all this, I still find that getting to the gym sometimes seems like a chore. I still weigh the pros and cons of going to the gym. I try to make excuses saying, “I didn’t get enough sleep last night” or ” I will do extra work tomorrow”. It always seems like a great idea at the time. When I do skip a day, I always feel terrible. It feels like I have let myself down. I feel that all i have been working for is just slipping away. So I end up just sucking it up and going. I always feel better afterwards. All that being said, skipping a day is not always bad. Rest days are needed. Nobody is superman. There are many legitimate reasons for missing a workout. I just have to make sure it is legitimate before I make the decision. If you ever feel that way just know you are not alone. We all feel it. Stay motivated people. I will see you guys in the gym.

 

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WOD 7.13.16

girlDeadlift

July 12, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Wednesday, July 13, 2016

 

Skill Work

Hollow Rocks

3rds (20 sec on/10 sec off)

 

Strength Work

Deadlift

10@50%/6@60%/4@70%/3@80%/2@90%

Find 1RM in 5 attempts

 

CrossFit WOD

6min AMRAP of:

  • 12- Ring Push-ups
  • 9-Knee 2 Elbows

 

Today’s Coaches

Flowery Branch Location:

5:30am- Wes

6:30am- Trice

7:30am (101)- Trice

8:30am- Rick

4:00pm- Trice

4:00pm-6:00pm (MKBB)- Jeremy

5:30pm- Kaz

6:30pm- Nora

7:30pm (101)- Nora

 

Gainesville Location:

6:00am- Jeremy

12:00pm- Trice

4:30pm- TBD

5:30pm- TBD

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WOD 7.12.16

thruster

July 11, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Tuesday, July 12, 2016

 

Skill Work

Pull-up Negatives ( 3×5 with a 3 sec tempo down)

 

Strength Work

Press:

10@50%/6@60%/4@70%/3@80%/2@90%

Find 1RM in 5 attempts

 

CrossFit WOD

For Time:

  • 50- Thrusters 55/85
  • Run 800m Every time you drop the bar

 

Today’s Coaches

Flowery Branch Location:

5:30am- Trice

8:30am- Trice

4:00pm- Jeremy

4:00pm-6:00pm (MKBB)- Kaz

5:30pm- Jeremy

6:30pm- Jeremy

 

Gainesville Location:

6:00am- Jeremy

12:00pm- Trice

4:30pm- James

5:30pm- Nora

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WOD 7.11.16

squat

July 10, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Monday, July 11, 2016

 

Skill Work

Squat Therapy:

  • Wall Facing Squats with band around knees (3×5 with 3 sec tempo)
  • Hip Bridge with Leg Curl on Med Ball

 

Strength Work

Back Squat:

10@50%/6@60%/4@70%/3@80%/2@90%

Find 1RM in 5 attempts

 

CrossFit WOD

21-15-9 reps of:

  • Deadlift 85/135
  • Push-ups

 

Today’s Coaches

Flowery Branch Location:

5:30am- Wes

6:30am- Trice

7:30am (101)- Trice

8:30am- Rick

4:00pm- Trice

4:00pm-6:00pm (MKBB)- Jeremy

5:30pm- Rick

6:30pm- Nora

7:30pm (101)- Nora

 

Gainesville Location:

6:00am- TBD

12:00pm- Trice

4:30pm- Josh

5:30pm- Josh

 

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WOD 7.9.16 (Odd Objects Day)

oddobjs

July 8, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Saturday, July 9, 2016

 

Yoga

  • 8:30am- Heather

(If you don’t have this added to your membership, contact us!)

 

CrossFit WOD

Odd Objects WOD TBA

  • Gainesville Location- 9:00am- TBD
  • Flowery Branch Location- 10:00am- Wes

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WOD 7.8.16

double-unders-400x277

July 7, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Friday, July 8, 2016

 

Skill Work:

GHD Static Hold 20sec (20sec face up and 20sec face down)

3×10 GHD Sit-up

3×10 GHD Hip Ext.

 

Strength Work:

Clean

5@50%/4@60%/3@65%

Then: 3×3@70% last weeks highest EOMOM

 

CrossFit WOD:

“Paul”

5 Round of:

50- Double Under

35- Knee2Elbow

20m- OH BB Walk @135/185

 

Today’s Coaches:

Flowery Branch Location

5:30am- Wes

6:30am- Trice

7:30am (101)- Trice

8:30am- Michelle

4:00pm- Trice

5:30pm- Kaz

6:30pm- Nora

7:30pm (101)- Nora

 

Gainesville Location

6:00am- Jeremy

12:00pm- Trice

4:30pm- TBD

5:30pm- TBD

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WOD 7.7.16

Pat-n-front-squat

July 6, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Thursday, July 7, 2016

 

Skill Work:

Shoulder Mobility

Seated against the wall pressing up/down 3×10

 

Strength Work:

Bench Press

5@50%/4@60%/3@65%

Then: 3×3@70% last weeks highest EOMOM

 

CrossFit WOD:

10 to 1 reps of:

Front Squat 75/115

Barbell AbRoller

 

Today’s Coaches:

Flowery Branch Location

5:30am- Trice

8:30am- Kaz

4:00pm- Jeremy

4:00pm-6:00pm (Max Kane Barbell)- Kaz

5:30pm- Jeremy

6:30pm- Jeremy

 

Gainesville Location

6:00am- Jeremy

12:00pm- Trice

4:30pm- Josh

5:30pm- Josh

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“We Are Family”

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July 6, 2016 | Posted in The Word (Coach Blogs) | By


“We Are Family”

By: Wes Smith

When you hear these words do you automatically sing the song by Sister Sledge released decades ago? There’s probably 75% of the people reading this that don’t know who I’m talking about. That’s ok, it just tells my age. I can assure you that it is not on my playlist but definitely a staple from the time period.

Anyhow, family is one word I think about when I think of the people at Max Kane. I’ve learned in my life that you don’t have to have common blood lines to be family. While my immediate family is a tight knit group, I do have those in my life that are not related directly, but have made and continue to make an everlasting impression on my life. We choose to be at Max Kane, it’s not like our job where we have to have it for financial survival. Whether we see other members at Max Kane daily, weekly, or sporadically, we know we all have something in common off of the top; a drive to have a healthier and more fit life. If you don’t know someone, there’s your first topic of conversation. Once we learn more about each other, a strong community will begin to grow.

From a coaching standpoint, I strive to learn all I can about the athletes; not indulging in personal issues but just what drives their lives, their hobbies, their family, etc. Through this relationship, I want to build that trust and accountability that I’ve talked about in past blogs. I care very deeply for my family and care about those athletes that choose for me to coach them. If some of my regular athletes have been absent for longer than normal periods of time, they have probably gotten an email or text from me, just as a check-up. I want to make sure they are safe, doing well, and just to let them know that I am here to help if it’s something within my reach. Families care and lean on each other when life gets hard, why can’t we as athletes lean on each other when we hit a wall in the gym. There are times in my life when family has gotten me through a lot of dark times, let your fellow athletes and coaches help you stay afloat, reach your goals, and have fun doing it.

I believe strongly that all of the coaches at Max Kane has your best interest in mind when you step into that gym. While we all have busy lives of our own, use that one hour you choose to be at the box to build a new family and ultimately a community will be built.

The last part of the song has these lyrics:

Living life is fun and we’ve just begun
To get our share of the world’s delights
(HIGH!) high hopes we have for the future
And our goal’s in sight
(WE!) no we don’t get depressed
‘Cause here’s what we call our golden rule
Have faith in you and the things you do
You won’t go wrong
This is our family Jewel

This entire part of the song can be related to what we have to invest in at the box. I’m here to remind you to believe in yourself and what you do.

While I could make this song a staple for my classes, it is not one that I could wod to; I’ll save you guys the agony. I’ll stick to Shawn’s favorite request, Roxanne.

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