Friday 170915

 NO 6a Oly Class on Saturday. 

Saturday Schedule:

7a – WOD
8a — Striking WOD 
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

16 WAYS TO CREATE BALANCE IN YOUR LIFE by Dawn Fletcher for Box Life Magazine

1. Take a few minutes each day to write down your daily priorities.

2. Take time to write down your goals for the week (in the box and outside of it).

3. Schedule breaks (at least 15 minutes) whenever you can into your day.

4. Tell your friends and family about that you’re trying to improve your time-management and may have to decline invitations or requests for help.

5. Do the shitty and annoying stuff at the beginning of the day and the beginning of the week, so it’s off your list.

6. Before you start the next task or go to the next place (gym, home, work, etc.) remind yourself why that task or place is important and of its purpose in your life.

7. Prioritize at least 7.5 hours of sleep each night and create a steady sleep schedule.

8. Do something fun each day, and be sure to keep your sense of humor about things.

9. Take care of others and make it a point to give some of your time to tuning into someone else.

10. Have an accountability partner who helps keep you on track with your training goals and weekly priorities.

11. Surround yourself with awesome people who have similar goals and lifestyles to help you stay focused.

12. Plan a ‘free day’ each week with at least 5 hours available for you to relax or be spontaneous depending on your mood.

13. Each morning upon waking, be grateful and remind yourself that you are blessed for little things like your senses, breathing, living, etc.

14. Prepare your meals in advance and stock up for the week. Cook and prep in bulk so that nutrition is the least of your worries.

15. Do something relaxing and rejuvenating each day. Make a list of the things that calm you and prioritize doing at least one of those things each day.

16. Get outside and spend time in nature. Try to do it daily, but at the very minimum spend some time outside each week. It’s a beautiful world out there!

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:
Build to a HEAVY 5 Rep Max Front Squat

B. WOD:
4 RFT

50′ Hand over hand sled pull (length of rig) 225/160 sled if on turf, 135/100 if on rubber
200m Front Rack KB Carry, R/G (100m one arm, switch on the way back)
25 KB Swings

COOL DOWN

Thursday 170914

Reminder – No 6a Olympic Lifting Class this Saturday. WOD’s at 7a or 9a.

Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD 
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare for…

A. WOD:

A1. 5 RDS of:

30 sec on 30 sec off Max Cals Assault Bike 

-1 minute rest-

B. 5 RDS of:

30 sec on 30 sec off Max Stone over shoulder

-1 minute rest-

C. 5 RDS of:

30 sec on 30 sec off Max Cals Row

* Scale reps/cals accordingly to maintain good mechanics, consistency  and intensity throughout.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 170913

NO 6a Olympic Lifting Class this Saturday!! 

Dynamic Warm-Up – Mobility

Prepare for…

A. WOD:
200m run
20 thruster 135/95
400m run
40 thruster 95/65
600m run
60 thruster 45/33
800m run
80 air squats

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds. Ask your coach for help.

COOL DOWN

Tuesday 170912

NO 6a Olympic Lifting Class this Saturday!! 

Farmer Carries – Super Beneficial Yet Widely Underused
Written by Michele Vieux

They look so unassuming, yet have so many benefits. Want to improve grip strength? Farmer carries. Want to lose fat? Want to gain muscle and get stronger? Farmer carries. Want to get your heart rate up really quickly? Farmer carries!

Probably one of the safest exercises you can do with weight is the “Farmer Carry” and you don’t need any fancy equipment to do them. You will not only feel these in your forearms and grip but also your neck, shoulders, back, abs and even glutes and quads!

The key is going HEAVY. All too often, I see athletes choose weights that are much too light to provide the benefit this exercise can offer. It should be a struggle to make it 50-100 meters with the weight you choose and if you can do 100 meter repeats without setting the weight down, you probably underestimated your abilities.

Grab two HEAVY weights – dumbbells, kettlebells, sacks of concrete, or whatever else you can find. To pick the weight up off the ground safely, half squat-half deadlift yourself to them with a flat back. Take a big belly brace and press your legs through the ground and to extension. The weight will now be at your sides with your palms facing towards your hips. Pin back your shoulder blades, make your spine as long as possible and walk as far as you can. Make sure you keep your belly braced throughout your walk. If you made it more than 200 meters, go back for a heavier load. I find it easier to walk with my knees slightly bent so I’m not bobbling around as much.

Another fun variation is the suitcase carry, which is a single-arm farmer carry that forces you to stabilize your midline. All the same rules apply here. Just alternate hands instead of using both at once.

Try them as part of your workout or as a post-workout fun finisher. I think you might be surprised at how sore your abs are the next day and how out of breath you get performing these two exercises!

Dynamic Warm-Up – Mobility

Prepare for…

A. Strength: Back Squat
Build to a heavy 3 rep 

B. WOD:
Every 2 minutes, 4 sets each, rotating

24 minutes. 30 seconds of effort, 90 seconds off

Bike

Row

Ski

All for calories. Score is total calories in the 24 minutes.

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds. Ask your coach for help.

COOL DOWN

Monday 170911

Patriot Day – “On Patriot Day, we honor the nearly 3,000 innocent lives taken from us on September 11, 2001, and all of those who so nobly aided their fellow citizens in America’s time of need.  We rededicate ourselves to the ideals that define our country and unite us as one, as we commemorate all the heroes who lost their lives saving others. On this anniversary, I invite all Americans to thank our Nation’s incredible service members and first responders, who are on the front lines of our fight against terrorism.  We will always remember the sacrifices made in defense of our people, our country, and our freedom.  The spirit of service and self sacrifice that Americans so nobly demonstrated on September 11, 2001, is evident in the incredible response to Hurricanes Harvey and Irma.  The same spirit of American patriotism we movingly witnessed on September 11th has filled our hearts as we again see the unflinching courage, compassion, and generosity of Americans for their neighbors and countrymen.  The service members and first responders who lost their lives on September 11, 2001, and in the years of service since would be proud of what we have all witnessed over these last three weeks and what will undoubtedly unfold in the coming months of recovery.  By protecting those in need, by taking part in acts of charity, service, and compassion, and by giving back to our communities and country, we honor those who gave their lives on and after September 11, 2001.”

Granite Games Results – Congrats to the LCF Masters Team who finished up the weekend with a 12th place finish!!

Dynamic Warm-Up – Mobility

Prepare for…

A. Strength: 

A.  4 sets, alternating, 20 min
A1.  Front Rack Reverse Lunge x 12 (6 each)
A2 Single Arm Alternating Dumb-bell Push Press, 6 each

B. WOD: 

For time: 
10-1
Clean (squat) Bodyweight, .8 Bodyweight For Women
Push Ups

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds. Ask your coach for help.

COOL DOWN

Friday 170908

A few things to keep your eyes on this weekend;
Granite Games – Troy, Bender and Boyd all are competing at Granite Games in Minnesota this weekend. You can check the leaderboard under Team of III Male 35+ at https://www.competitioncorner.net/crossfit/583/embed/results#.WbIC1ih95aQ

Tahoe 200 – Sylvia G is running another 200 miler, this time in Lake Tahoe, you can follow her progress by her bib number 85. Race time is 9a Friday morning and she has 100 hours to finish!!! http://www.tahoe200.com/

Saturday Schedule:

6a – Oly  Class
7a – WOD
8a — Striking WOD 
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

A. Skill: Coaches Choice

B. WOD:

Teams of 2
10 RFT 30 min cap
1 Rope Climb             Adv: Legless
100′ sled push (down and back)                 Adv: 270/205      Rx: 225/150
200m run

Alternating rounds with partner, 5 rounds each.
(this is a repeat from the second week of May)

COOL DOWN

Thursday 170907

My apologies, I just realized the blog never published for Wednesday. It’s a good thing the WOD was not Burpees, or you all would have thought it was intentional. :-)

Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD 
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

A Long Pursuit in the Same Direction
Written by Invictus Athlete Josh Littauer

When it comes to achieving a goal, it more often than not takes years of perseverance doing the same or similar tasks. While there are now many resources on the quick-fix or tricks to success, the truth is, it just doesn’t come that quickly. This is true across many avenues. Relationships, business, personal finance, health and fitness etc., they all take time. When it comes to achieving goals it may often feel like we are not making any progress at all or we are just doing the same old mundane tasks. But it seems the best things come from time and energy placed in moving forward.

We’ll use sports as it is a great example and practical application for the rest of life. The people we know to be great in a sport, Michael Jordan, Derek Jeter, Muhammad Ali, Venus Williams and many more, did not just show up one day as top performers in the field. They didn’t even read a short book describing how to be the best in their given sport. They spent years upon years doing the same thing over and over and over. While what they do on the court or field may look flawless or perfect, I can guarantee the practice they took to get there was not. I’m sure each would tell you that they did the mundane most boring things for hours on end before they ever got to the complex things. And in many cases they likely went back to the basics regularly to keep their foundation strong. To be great you must be willing to do the most boring of tasks on a regular basis to keep your foundation strong. A strong foundation is the only way to reach high heights.

In the same way, those great athletes did not do everything right the first time. Chances are they failed hundreds, if not thousands of times before becoming successful. Perhaps the most important aspect of wanting to be successful is being ready and willing to fail. Setting yourself up to be successful means being humble enough to recognize where you’re at and being ready to fail on the way to getting better. If there was no struggle the success would not be nearly as sweet. Have you ever set out to do something and very quickly accomplished it with no struggle? If you have you likely felt as if it was not enough, or that you set your goal too low. The struggle is what makes us better, and it is an absolutely necessary part of life.

In terms of fitness we get to see this on a daily basis. Workouts challenge us, specific movements cause us to fail, the weight just gets too heavy. Failure is an option, and in many cases is the option with the best results. Fitness is an interesting context for so many lessons that are applicable to the rest of life. It provides us with a struggle, lets you set and attain goals, keeps you humble and wanting more. Literally dozens of ways to grow as we are challenged.

For example, maybe the goal is getting a single strict pull up. While simple to some, not simple to others. For those with this goal, you must struggle with it for a long time. You must do the boring scapular retractions and seemingly hundreds of negatives to build the strength. You must listen to coaches suggestions and encouragements, and you absolutely must fail first. Be willing to keep the long pursuit in the same direction.

Short takeaways for success:

1: Be willing to do the basics to build your foundation. No matter how good you are at a task, be willing to do the basics to keep you base big and growing.

2: Be willing to fail. Often. It takes failing to get better. The best things in life don’t come easy, to get better you must fail.

3: Stay the course. When you think you’re in a rut and not making any progress, stay the course. Giving up when things get hard or boring is a sure fire way to let your goals and success stay the same distance away from you.

Take examples from those at the top. The things in life with the most value come at risk and take time to achieve or attain. Apply these things to all areas of life; relationships, health, business, personal endeavors. Enjoy the process and the struggle.

Stay the course. Stay Humble. Stay Hungry.


Dynamic Warm-Up – Mobility

Prepare for…

A. WOD:

Teams of 3
60-50-40-30-20-10
Cals on Ski Erg
Buprpees
*Adv start at 60
*Rx start at 50
*Scaled start at 40
In teams of 3 alternate 10 reps at a time until complete
20 min Time cap

* Scale reps/cals accordingly to maintain good mechanics, consistency  and intensity throughout.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN

Tuesday 170905

Reminder – If you running outside when it is dark, throw on a reflective vest or wear reflective clothing so the cars so be sure to see you! We have had some concerns from the neighbors that they can’t see us early in the morning.  

Dynamic Warm-Up – Mobility

Prepare for…

A. Strength: Deadlift
Work up to a heavy 1 rep max

B. WOD: 13 min AMRAP
5 toe 2 bar
9  Thrusters  75/55, 65/45, 55/35
30 Double Unders

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds. Ask your coach for help.

COOL DOWN

Monday 170904

WOD times today are 7a and 9a ONLY!

Dynamic Warm-Up – Mobility

Prepare  for…

A. WOD: The Hotshots 19
This WOD is dedicated to honor the nineteen members of the Granite Mountain Hotshots firefighting team, who tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, Arizona.

6 Rounds For Time
30 Air Squats
19 Power Cleans 135/ 95
7 Strict Pull-ups 
400m Run
*Scale the weight & pull-ups as needed

  • Workout can be performed individually or as a team of two

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

Friday 170901

Saturday Schedule:

6a – Oly  Class
7a – WOD
8a — Striking WOD 
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: Work to a Heavy Overhead Squat, once you reach it do 3 x 5 at the same max weight. 

B. WOD:

400m Walking Lunge For Time

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

C. ABOVE and BEYOND:

See White Board