WOD 7.23.15

July 22, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday, July 23, 2015

Skill of the Day 

Push Jerk

Strength Work 

Push Jerk

  • 3-3-3-3-Max Reps @ 75%

CrossFit WOD 

10-to-1 Reps For Time:

  • KB Swings 35/53
  • Burpees

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-No Class
  • 8:30am-Trice
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Kaz
  • 7:30pm (101)-No Class

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Accountability

July 22, 2015 | Posted in The Word | By

By: Wes Smith

We have all heard of the word accountability, but how many of us actually practice it in our lives?  I could name hundreds of ways that we can apply it throughout our lifetime to save us from going down the wrong path and lots of heart aches that those paths lead to. However, there are times when those bad choices teach us the best lessons in life (as long as we learn from those experiences). Many areas we should practice accountability are obvious; religion, marriage/relationships, family, finances, jobs, school, and so on and so on.  While views of each of these are all over the map, I’m going to stick to the accountability of our personal health for this blog to avoid controversy as I believe this is a pretty easy one to agree on. In addition, you’re most likely reading this on CFMK’s link so you have some interest in your health.

The dictionary defines accountability as an obligation or willingness to accept responsibility or to account for one’s actions. Easy to understand, right?  Own up to your actions whether they are big or small. Staying with the health theme from the CrossFit side, this can be questioned in many ways. How is your diet? Are you consistent with your WODs? Are you giving it 100% everyday? Are you getting enough sleep? Are you being truthful with your rep count? Are you concerned with the standards of a particular movement? Do you mobilize? Do you track your wods, loads, diet?  Okay, so CrossFit by itself is an endless conversation. You may have answered yes to all, some, or none of these questions, but who are you answering to? If you are answering to only yourself, you’re just talking to the two imaginary “mini-yous” on each of your shoulders. We all know how that conversation goes; no one will find out if I shave a rep here and there off of the wod today, or I can eat that second piece of cake when no one is looking.

If this is you, and you really want to end playing the game of CrossFit and make it something that can completely change your life, find an accountability partner. We all do CrossFit because we want to better our lives through health, fitness, quality of life, looks, and of course bragging rights. However, if you can’t back up that bragging when called upon, it’s going to be embarrassing. Diet, consistency, honesty, will-power, commitment, and passion all go hand in hand in the sport of CrossFit.  Let’s face it, CrossFit is not a cheap hobby, if you are going to invest the money into it, go all in and make it work for you. An accountability partner cost nothing. In fact, you can gain some valuable friendships out of it. It’s good to pick those partners that are not afraid to tell you the blunt truth.  You don’t want someone that will accept your fault of eating a whole box of cereal in one day, you want that person to make you feel like crap so you don’t do it again. Not only from a nutritional side but also for wod performance. At the same time, that person has to know where boundaries are between the two of you and how to push the right button to make it stick.

From the coaching side, I yearn for athletes to give it there all. Constantly hitting that threshold of high intensity, all while keeping good form and doing it safely. The last thing I want to see are horrendous movements getting you nowhere but in pain for the next few days.  Muscle soreness yes; pain from injuries, NO!  I want to see everyone one succeed in there goals, big and small. I take great pride in coaching and nothing is more satisfying than watching you as an athlete overcome your fears and bust out a PR, RX a wod, or complete a movement that you used to say I can’t do. Of course going back to my previous statement, doing it looking good and safe.

You are only given one body that has to last your entire life, take care of it. Nothing makes you realize this more than when you realize your family relies on you for their well being and it is up to you and only you, to give them your best. Some of you may or may not know my story, but that’s for another time. From personal experience, I’ve lived this realiTy. Through my transformation, I’ve had many accountability partners. Some of them may not have even realized I saw them as that along the way. I could not be where I am without them helping me stay on track, intentionally and unintentionally. You may need two or three to keep you in check and there is no rule that says you need to stick to just one.  Leave it to the coaches to guide you through the wod, but have that accountability partner call you out on not coming to class, cherry picking the wods, eating junk, etc.  Push one another to give it your all each and every day, inside and outside of the box.

CrossFit is no different than life, you get out what you put into it. Are there movements in wods that you just absolutely hate to see written on the whiteboard?  Most likely because you can’t do it, giving you no desire to improve your technique with that movement. These are your goats; we all have them including myself. If you never train that goat, you will never improve and never learn to like it or at least accept it when it rolls around. Some people have goats that are very evident from the coaching side. Then again, many people are not afraid to admit them. What if you realized that conquering that one goat will improve your favorite movement? As CrossFit is based on functional movements, it is realistic that training that goat will carry over into another movement, to another, to another, and on and on.  As a baby did you learn to walk overnight? Did you graduate high school in one year?  Did you walk onto your first job knowing everything?  No. There is a learning curve and there are people along those paths that help you get there. Taking the short cuts in life are not always rewarding; sooner or later to the trained eye, flaws are going to be exposed and your dream ending, will not be so grand.   Have that accountability partner in place to save face before this happens. Give it your all, and give it honestly.

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WOD 7.22.15

July 21, 2015 | Posted in Daily WOD | By

Workout of the Day – Wednesday, July 22, 2015

Skill of the Day 

Clean

Strength Work 

Clean

  • 3-3-3-3-Max Reps @ 75%

CrossFit WOD 

10:00 AMRAP:

  • 2 Rope Climbs
  • 15 Deadlifts @ 125/185

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 7.21.15

July 20, 2015 | Posted in Daily WOD | By

Workout of the Day – Tuesday, July 21, 2015 

Skill of the Day 

Shoulder Press

Strength Work 

Push Press

  • 3-3-3-3-Max Reps @ 75%

CrossFit WOD 

4 RFT:

  • 10 Sandbag Get-ups
  • 100m FWD Run w/ Sandbag
  • 100m BWD Run w/Sandbag

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-No Class
  • 8:30am-Trice
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Kaz
  • 7:30pm (101)-No Class

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WOD 7.20.15

July 19, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday, July 20, 2015

Skill of the Day 

Overhead Squat

Strength Work 

12:00 EOMOM

  • 6 OHS (increase load, with each set)

CrossFit WOD 

For time:

  • 50 Alternating Pistols
    • 20 Dips
  • 40 Alternating Pistols
    • 15 Dips
  • 30 Alternating pistols
    • 10 Dips
  • 20 Alternating pistols
    • 5 Dips

Today’s Coaches

  • 5:30am-Michelle
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 7.18.15

July 17, 2015 | Posted in Daily WOD | By

Workout of the Day – Saturday, July 18, 2015

Skill of the Day 

WOD Prep

Strength Work 

None

CrossFit WOD 

Coach’s Choice

Today’s Coach

  • 10:00am-Michelle

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WOD 7.17.15

July 16, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday, July 17, 2015

Skill of the Day 

Deadlift

Strength Work 

Front Squat

  • 5-5-5-5-Max Reps @ 65%

CrossFit WOD 

For time:

  • 50 Box Jumps
    • 20 HSPUs
  • 40 Box Jumps
    • 15 HSPUs
  • 30 Box Jumps
    • 10 HSPUs
  • 20 Box Jumps
    • 5 HSPUs

Today’s Coaches

  • 5:30am-Michelle
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 7.16.15

July 15, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday, July 16, 2015

Skill of the Day 

Push Jerk

Strength Work 

Push Jerk

  • 5-5-5-5-Max Reps @ 65%

CrossFit WOD 

8:00 AMRAP of:

  • 10 Alternating DB Snatches 25/45
  • 10 Alternating DB Push Press 25/45

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-No Class
  • 8:30am-Trice
  • 1:00pm-No Class
  • 4:00pm-Trice
  • 5:30pm-Wes/Miguel
  • 6:30pm-Kaz
  • 7:30pm (101)-No Class

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$The Cost of Health$

July 15, 2015 | Posted in The Word | By

By: Jeremy Warner

Excuses…
I can not afford to eat like that!
But that gym costs so much more!
I just don’t have time to do that!

Facts…
Excuses keep us from living a healthy life.
Excuses keep us from reaching our fitness potential.
Excuses are the reason our children are growing larger, sedentary, and unhealthy.


So let’s take a few words to get each other on the right track. Harsh truths to get a little perspective on these excuses.
1.) You can justify a venti mocha death by sugar from your favorite coffee shop for $8.00 but then you pass on the 8oz grass fed beef ribeye for $10.99 when the compared grain fed, steroided up store brand beef is $2.00 cheaper all because “it is too expensive.” Well 8oz should be counted as 2 servings for all of us who follow a responsible balanced macro nutrient meal plan. So then you add a sweet potato and all the greens you want and boom! You have a meal (paleo style) for about the same as your “sure to give you diabetes” coffee.
2.) Higher priced items are usually worth their weight in gold. The same can often be attributed to services. When have you ever decided to go to the cheaper hairstylist, mechanic, or doctor? When your looks, transportation, or ability to live are on the line people tend to spare no expense. You want to make sure the service you are paying for is good, and price is typically a good indicator. You may be able to live with a cheaper alternative, but don’t you deserve the best?


3.) The best one yet is the honest believer in the idea that we need more time in a given day to accomplish little tasks. Well stop creating more tasks that monopolize your time. Social media, television series, and incessant text messaging or email consume our lives and become a huge distraction from reality. Limit yourself to a blocked time to check your messages each day and the minutes you free up during the day can now be put to more useful things like grocery shopping, meal prep, or even getting out that jump rope to work on double unders for 5-10mins. It all adds up, and heaven forbid if the stars and moon align so you can actually get 8hrs of sleep one night!

Let this be a wake up call to share with your family, friends and neighbors, When they start drowning you in their excuses of why they can not be like you, a healthy human being!

Keep up the hard work and remember the goal is to not just live long, but to live well!!!

 

 

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WOD 7.15.15

July 14, 2015 | Posted in Daily WOD | By

Workout of the Day – Wednesday, July 15, 2015

Skill of the Day 

Clean

Strength Work 

Clean

  • 5-5-5-5-Max Reps @ 65%

CrossFit WOD 

20:00 Time Cap to Complete:

  • Thruster 1-1-1-1-1

Then, Complete “Fran” (with 60% of your Thruster Max):

21-15-9:

  • Thrusters
  • Pull-ups

 

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-Trice
  • 8:30am-Wes
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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