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5 rounds
1 minute max cal row
1 minute rest
1 minute max burpee box over
1 minute rest

Cash Out Air Bike

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If you are exercising, keep it up. Lifting weights, running, yoga whatever it is, keep it up. If you are not, and you are scrolling through the interwebs searching for motivation, stop scrolling and look with in yourself. That’s where you’ll find what you’re looking for. Get moving, lace up those shoes and go for a run, do some push-ups and sit-ups. Keep doing it, keep going, Be the person you want to be.

21 bench press (175/115)
21 strict pull-ups
800m run
15 bench press
15 strict pull-ups
800m run
9 bench press
9 strict pull-ups
800m run

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10 minutes to build to a moderate set of:
1 power snatch + 1 overhead squat

5 rounds for time of:
Run 400m
6 power snatches
3 overhead squats

No Rx weight. Heavy but fast.

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5 rounds for time of:
30 box jumps
40 sit-ups
50 squats

Rest 2 minutes between rounds

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Food for thought- this week has been a mashup of benchmark girl workouts which are typically workouts we like to track and log. I recently read a CrossFit Journal article that got me thinking, do you keep a training log? Why keep track of your lifts /workouts /pr’s /volume /mobility /stretching /nutrition? It can help in many ways to track progress of your fitness level.

When you look back on what you were doing that helped a PR in any of these areas it can give you some insight on the ideal situation for maximizing your progress. How you felt that day, time of day, what you ate all can play a factor in your athletic performance. Celebrating success can also help keep you motivated in long term progress and growth inside and outside of the gym.

It can be used in injury prevention or rehabilitation. It can aid in what movements aggravate it or help heal and we can learn from what caused the injury.

Goals are great to keep in your log as well. Specific and measurable with a target date. This can be anything from getting to the gym 3-4 days a week. Squatting 100lbs, getting your first pull-up, or eating more whole foods. When you accomplish your goal you feel good and you feel accomplished! We all know the feeling of completing a really mentally and physically challenging workout and you finished! The good, the bad, and the ugly. Accomplishing a goal are powerful motivators.

We are a community that helps keep each other stay accountable so let others know your goals or successes. It keeps us all motivated and may give us the added push we need when the stresses of life interfere.

-Coach Jess D.


Build to a moderate set of 5 deadlifts – 15 minutes

Diane/Elizabeth = Dianabeth
Deadlift 225/155
Ring dips

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Row 1k
150 wall ball shots 20/14

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Hats off to Jenna, she’s putting in the work, no excuses, and setting a good example for the little one in the background. Go girl.

Every minute on the minute for 10 minutes
2 touch and go power clean and push jerks

Grace+Annie= Grannie
Double unders
clean and jerks 135/95

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Lets talk about Intensity (as it relates to exercise). CrossFit teaches that (high) Intensity is the single variable that is responsible for the most favorable gains in fitness. That’s tough to disagree with. You work hard in the gym, you see gains. You don’t work very hard, improvement or gains are not what you’d like them to be. Very logical.

Some mistakenly think CrossFit is lung searing heavy lifting everyday. It is not. Here’s what it is; a well rounded fitness program that combines weights and cardio into one workout. It costs more than a regular gym because there are trainers who coach and teach every single class that is offered. They also care about the health and fitness of the members.

What about Consistency? Say I come once or twice a week and exercise with a great deal of intensity, will that work? That is not very consistent in terms of what we’re looking for for fitness.

We need to balance intensity and consistency. Here’s what I mean; if you are 21 years old, a former high school and college athlete, you can come to CrossFit 5-6 days a week and drop the hammer go hard everyday with no issues. If you are 55 years old, have not done any physical activity in 25 years and carrying 40 extra pounds around your waist don’t expect to do all the work the 25 year old former college athlete is doing. Start where you are; 3 days a week with moderate effort, think 80%. Remember it took 25 years to get to your current situation, you’re not going to fix it in one day. What it takes is consistency over time. Read that last line again. The intensity will come when you are ready, consistency needs to come first.

What about the seasoned CrossFitter who has plateaued is getting older and not PR’ing anymore. Yes this is real life, PRs don’t continue to come month after month, year after year to the end of time. What are your goals? Performance, body fat %, put some real numbers out there and define success. Now you have something to work towards.

Here’s what works for me; I can not go 100% effort and intensity everyday with my physical training, it wrecks me, but I can workout 5 days a week. I can go 100% effort all out 2-3 times a week and still feel healthy and able work, coach, and chase kids. Find out what works for you, ask a trainer, we can help. Quality of Life, that’s the name of the game.

In summary, both consistency and intensity are important, but get your consistency dialed in before you ratchet up the intensity.

Find your sweet spot, be consistent, and when you can, crank the intensity.

I’ll see you at the gym.

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And here they come, out of the box. Burpees, deadlifts, rowing, and thrusters are great and effective. Sometimes it nice to get out of our normal confines and do something a little different, yesterday we did that with an offsite workout at Firestone Metro Park. Minus the bugs it was a hit.

Eat The Frog

Last week we had a workout that got named “Eat the Frog”. This comes from an old saying that says, “if the the first thing you do when you wake up in the morning is eat a live frog, nothing worse can happen to you for the rest of the day.”

When it boils down to it, what this saying is really about is procrastination. We often put off the tasks we don’t want to do. Guess what? Those tasks aren’t going anywhere … they are the frog. So eat it, get it over with. You know you have to do it.

For some folks exercise is the frog. Somewhere along the line they made a decision that their health and fitness is important and made it a priority. If it’s a priority, it’s gets done.

We’ll see you at the gym (plenty of frogs there)