Friday 11 September 2015

Saturday September 12th 2015

We will be doing one of the workouts from the team series tomorrow! Join us at 10am for a fun class!

Thursday 10 September 2015

Friday September 11 2015

Prep
Coach's choice dynamic 
Halting snatch deadlift+snatch high pull+snatch x 5 
Snatch high pull+ Hang Power Snatch + OHS x5 

Strength 
Snatch- build to a max 

Conditioning 
60 Cal row 
30 Hang Power Snatch 65/95
20 Burpee Box jumps 20/24
10 Hang Power Snatch 95/135 
*9 min Time cap 

Recovery 
Easy walk or row 
Friday group stretch 

Wednesday 9 September 2015

Thursday September 10th 2015

Prep 
Running/ rowing skills 
Coach's choice dynamic 

Strength/ Skill 
10 min EMOM 
1 st- Wall walk + hip taps or 20 ft HS walk 
2nd- Bar Muscle up/ CTB or pull up 

Conditioning 
Row or Run 5k 

Recovery 
Easy walk or row 
25 GHD sit ups
Couch stretch 2 min per side 

Tuesday 8 September 2015

Wednesday September 9th 2015

Prep
Coach's choice dynamic 
3 Position clean 

Strength 
Squat clean- build to a max 

Conditioning 
3 min AMRAP
30 Double unders 
30 Wall balls 

2 min rest 

3 Min AMRAP
200m row  
20 KBS 35/50 

2 min rest 

3 Min AMRAP 
100m sprint 
10 Burpees 

Recovery 
Easy walk or row 
25 GH extensions 
Calf smash and stretch 


Monday 7 September 2015

Tuesday September 8th 2015

I had the opportunity to compete in the annual Outside The Box competition this year hosted by Optimum Performance Training and my coach Michael Fitzgerald.  It was an amazing event with programming that was very thought out and that truly tested fitness.  Over the weekend there were 10 events that tested me both mentally and physically. Running, jumping, stamina, strength, power endurance and metal toughness were all a part of the competition.  Below is a summary of my weekend for any one that is interested!

- The first event was a max weight split jerk and there are so many women that are stronger than me.  Alex Parker hit 215# for a PR, Erica Livett hit 250#.  INSANE.  The men were incredible as well Brent Fikowski hit a whopping 345#. 

- I Pr'd my Clean complex by 20# and that didn't touch anything the other girls were throwing up. 

- I have never felt pain like I did during the sled sprint.  My legs literally gave out when I was done  That was my second time pushing a sled and I didn't finish last.  

- My CTB need some serious work 

- Double KB thrusters are horrible. 

- The 800m sprint was the worse pain I have felt since the sled push.  This event took place at the Foothills Olympic track, outside in the freezing rain.  I Pr'd my 800m by 16 seconds taking 6th place overall!! This was a big accomplishment to me because of the calliper of athletes I was competing against.  I finish ahead of Erica Livett, this is a HUGE deal because she is Regional and Games athlete AND because it will never happen again in the history of ever.  

- I made Jason drive me directly to Home Depot following the sprint so I could walk laps and recovery properly rather than standing in the freezing rain. Lunges, butt kicks and some static stretches happened in the isles of Home Depot. Oh and I stood under the hand dryer for a solid 5.  

- The 40 min track workout in the freezing rain went better than expected.  Marcy and Craig took Easton for a while but made it back to cheer for me from there vehicles.  I could hear them and the kids yelling at me for every -Single- One -Of the 12 laps I made that night.  I finished 8th in that event and am really happy with how I did.  

- Jason stood in the pissing rain for 40 min with his stop watch to keep me on pace for every lap and cheer me on.  He was my rock all weekend and took such good care of me. 

- I am not as good of a Deadlifter as I thought.  

- I am not as good of a jumper as I thought. The best female seated box jump was 42" and the best male was 51". Incredible.  

- There was never once a visible clock throughout the entire competition.  Everyone that knows me knows how heavily I rely on the clock to help me pace.  

- All girls cry when we don't do as well as expected.  

- Alex Parker is the most amazing athlete and an even better person.  She was yelling at my during the sled push "Come on Paula you can do it!!" She took time to help me out during the hurdle jump even though she had her own game to focus on.  On the last day her mom approached me and explained that Alex was really rooting for me and even though I was hesitant to participate in this competition I need to keep up the good work. I cried.  

- Maybe I am biased but CrossFit brings together the most amazing people, ones that are pursuing greatness and see greatness in others.  I made so many new friends and shared some pretty cool moments with some pretty cool people.  

Every time I get out and do an event or take a course I come away with new tools and ways of helping each and everyone of you reach your goals and become the very best version of yourself.  I can not wait to bring all that I have learnt back to our little gym so I can help others.  I often think of my kids and teens that I am fortunate enough to work with and how much CrossFit can help them develop as little athletes.  Thank you for all your support, its each of you that drives me to be a better me! 

Prep
Burgner warm up- dowel 
Burgner warm up- bar 
Jerk warm up 

Strength 
Split Jerk- Build to a max 

Conditioning 
10-1 
Thrusters 65/95
Pull ups 
*10 min time cap 
**Compare to August 10th 2015 

Recovery 
Easy walk or row 
40x banded lat pull downs 
Double bully 




Thursday 3 September 2015

Friday September 4th 2015

We will start the 4:30 class up again today, Friday September 4th 
Saturday class has been moved back to 10am 
We will have one class on Monday in leu of the holiday at 10am 

Prep
Overhead prep 
Coach's choice dynamic 

Strength 
10 min EMIM 
1st- 3-5 tough push ups - plyo if possible 
2nd- 3-5 Tough ring rows 

Conditioning 
"Fight Gone Bad"
3 rounds for max reps with a continuous running clock 
1 min wall balls 
1 min Sumo Deadlift to high pull 55/75 
1 Min box jumps 20/24
1 min Push Press 55/75 
1 min row for cal 
1 min rest 

Recovery 
Easy walk or row 
Friday group stretch 

Wednesday 2 September 2015

Thursday September 3rd 2015

A few changes to our schedule for the fall; 
We will now be offering a 4:30 class on Friday's! Classes start this Friday. 

Saturday's class has been moved back to 10am 

CrossFit Kids starts  Friday September 11th @ 2:30pm 


Prep
Coach's choice dynamic 

Strength 
10 min EMOM 
1st-  1 Legless rope climb 
2nd- 1 Wall walk + 2 hip tap 

Conditioning 
2x 
1 Mile run 
5 min rest 
*Sub 1600m row if you HAVE to.  Or come at 6am when it is less windy! 

Recovery 
Easy walk or row 
25 GHD sit ups 
Couch stretch 2 min per side