110527 – Friday

Today was a big day of exposing and challenging your weaknesses. Because CrossFit is broad yet inclusive, and it is full of things you’ve probably never done before. While that is a ton of fun, and a great challenge…this makes a nearly endless list of things for you to continue to work on, get frustrated by, and improve on for years.

It is also so important to remember to celebrate the small accomplishments that you have along the way. Maybe you didn’t lift your bodyweight tonight for 15 reps in the Overhead Squat…just because you’re determined to work that weakness until it becomes a strength, doesn’t mean that you can’t be happy you completed 10 reps, with better form, with 10# more than you’ve ever done. In fact, you absolutely should be proud of all the real, hard work you’ve put in to accomplish these goals.

CrossFit is real, it isn’t a fad. To paraphrase the famous Coach Kelly Starrett of San Francisco CrossFit: Sprinting isn’t a fad, front squatting isn’t a fad (or overhead squatting) and pull ups are not a fad. What you are doing is real, and the results you are achieving you are earning. We all are earning them.

And you should be very proud of that.

The Truth!

And the 7am Level 1 CrossFit class putting in their work on the most challenging of the 9 fundamental CrossFit movements! Awesome!

Wednesday’s WOD’s
All Levels

A. Snatch Complex x 5 sets

3x Power Snatch

3x Behind Neck Push Press

3x Overhead Squat

B. Establish 15RM OHS

C. 2 Min Max Rep Double Unders

Level 1 CrossFit

Skill: Overhead Squat

WOD: 4 rounds of 40 seconds work, 20 seconds rest, for max reps of:

-OHS

-Push Ups

-Pull Ups/Ring Rows (no bands tonight)

-Jump Rope Passes
Today was a big day of exposing and challenging your weaknesses. Because CrossFit is broad yet inclusive, and it is full of things you’ve probably never done before. While that is a ton of fun, and a great challenge…this makes a nearly endless list of things for you to continue to work on, get frustrated by, and improve on for years.

It is also so important to remember to celebrate the small accomplishments that you have along the way. Maybe you didn’t lift your bodyweight tonight for 15 reps in the Overhead Squat…just because you’re determined to work that weakness until it becomes a strength, doesn’t mean that you can’t be happy you completed 10 reps, with better form, with 10# more than you’ve ever done. In fact, you absolutely should be proud of all the real, hard work you’ve put in to accomplish these goals.

CrossFit is real, it isn’t a fad. To paraphrase the famous Coach Kelly Starrett of San Francisco CrossFit: Sprinting isn’t a fad, front squatting isn’t a fad (or overhead squatting) and pull ups are not a fad. What you are doing is real, and the results you are achieving you are earning. We all are earning them.

And you should be very proud of that.

The Truth!

And the 7am Level 1 CrossFit class putting in their work on the most challenging of the 9 fundamental CrossFit movements! Awesome!

Wednesday’s WOD’s
All Levels

A. Snatch Complex x 5 sets

3x Power Snatch

3x Behind Neck Push Press

3x Overhead Squat

B. Establish 15RM OHS

C. 2 Min Max Rep Double Unders

Level 1 CrossFit

Skill: Overhead Squat

WOD: 4 rounds of 40 seconds work, 20 seconds rest, for max reps of:

-OHS

-Push Ups

-Pull Ups/Ring Rows (no bands tonight)

-Jump Rope Passes

  • No classes on Sunday, regular schedule Saturday…
  • AND MEMORIAL DAY MURPH on Monday at 11am! Be here. We’ve had lots of people ask if they are ready for this WOD…YES! You are ready.
  • Some people will do the WOD straight through, others will do it CrossFit.com style and chop up the middle reps, others will partner up and split the work, some will do 1/2 Murph, some will do 1/4 rowing Murph (get the picture…)and others might just come for the 50# of beef Stefan is going to barbecue!
  • Community events are a huge part of our gym, friends and family are always welcome!

Finally, a HUGE CFHV congrats to our Vixen Deb, who got her first bar muscle up last night, after the WOD! She tried, failed, tried, failed, and like a true Vixen, she didn’t give up, and finally made it on top of the pull up bar and completed her dip. It was an absolutely great moment for all of us who were there. Deb earns the 2nd of the 3x $100 Lululemon giftcards for the latest 3 Vixens to get a bar muscle up. We have 1 more of these left…who will get it? Maybe Lisa Yacoubian will as a great way to celebrate her 30th birthday???

And now, for the video that pretty much started it all. A group of us were talking about gym nomenclature and gym jokes the other day between classes, and I said I’d post the best video…ever.
For those of you who have known me for more than a minute, you are now ‘inside’ the joke. This is why Coach Pnutz is Pnutz, and why Yeah Buddy fits nearly every possible scenario at CFHV. Sadly, there are a few lines we’re not using as much as we should, and it is our responsibility in being awesome to pick up the slack.

 

Thursday’s WOD

A. Press

3-3-3-3-3RM

B. Regional Games Chipper (Team Version), for time

20 cal row

30 Burpees

30 Ground to Overhead (L1: KB Swings)

30 Toes to Bar

100′ OWL (Overhead walking lunge) (45/25)

150′ sprint