Today I am VERY excited to bring you our first ever guest blog from one of our members!
Patrick Caneday has been training with us for about a year. I still remember the first day he came in, and coaching a lot of his first classes.
He has been incredibly consistent in his training, all the while juggling a busy career and family life. Let’s not forget those mud & obstacle runs! He’s got a few of those under his belt too!
The thing that really stands out to me about Patrick is his great attitude. He’s very positive, each to coach, and always has a smile at the ready every day that I see him!
When he approached me asking if he could write a blog, I was thrilled! It’s not often I get the privilege to get this kind of amazing feedback about one of our member’s experiences here.
I’m touched and honored by his words, and I know you’ll enjoy this as well!
“I’m not a coach or a competitor. I don’t count calories or steps or distance. I’ve never committed myself to a regular exercise routine. I didn’t start CrossFit to lose weight or look like Derrick or House or any of the other chiseled gods among our sweaty masses. In short, I have nothing to teach you.
I’m just an exercise orphan who wandered into CFHV a little over a year ago and found a foster home.
I don’t even know why I decided to try CrossFit. I just heard about this phenomenon and started checking out gyms near me. An introductory session at CFHV showed me some of the basic moves, but I still didn’t quite get it. I barely finished a 100m row, my ass refused to drop below my knees for a proper squat and I vaguely remember paramedics waking me up after seven sit-ups.
As infrequently as I’ve done it in the past, exercise has always been about mental health for me, not physical. The satisfaction of pushing myself, the diversion and escape after a busy day (I’m not a morning exerciser). And mostly to chase away the mental ghosts, goblins and demons that torment and get the better of all of us.
I remember my first beginner class, looking at the board and thinking, “How the hell do they expect us to remember all this stuff?!” I also remember not being able to keep up or finish that WOD.
But I came back. Hell, I paid for the month and I hate wasting money. I liked that each workout was different. I liked that someone else put thought into each class and all I had to do was show up and let them tell me what to do. And there was Dan, full of energy, greeting me each time I walked in, remembering my name, asking me how it was going.
I couldn’t let him down.
It didn’t take long before I was hooked. Now, I’m that guy that won’t stop talking CrossFit whenever the topic of exercise comes up. I love telling people about my WOD, and that I have the best box in town and it’s open to anyone.
I still don’t look like Derrick or House. I’ve only just started venturing out of the beginner classes. And I didn’t realize how much I could hate burpees. But I don’t miss the 25lbs I’ve shed. So I’ve got that going for me.
I check the blog daily to see what the workout is, whether I’m going or not. I finish a class and start figuring out when I can get back for the next one. I don’t feel right each day unless I’m just a little sore. And if I go more than a few days without a workout, those demons return and I’m irritable, frustrated and confused.
What clicked for me about crossfit and CFHV in particular?
The people. The sense of community. The overall warmth and friendly atmosphere every time I walk through that garage door.
From my first classes, Sarah and Maurice, House and Bryan, Desi and Deb and Craig and others, saw that I was new and all made a point of introducing themselves to me, welcoming me and getting me through each workout exhausted but unharmed. Patiently, and happily, they finally got me to drop my ass below my knees for a proper squat.
A year later and I still don’t know the names of most of the people I work out with three times per week even though we’ve introduced ourselves. But even so, it’s rare to find a place of such community and encouragement. A place where everyone, no matter their skill, experience or age, whether they know your name or not, makes you feel a part of something better, without discouragement or condescension.
Thank you, Dan. Thank you, coaches. Thank you, fellow exercise orphans, for making this community what it is. You are why I come back.”
Olympic Weightlifting Technique:
A) 8 MIN E2MOM (4 sets):
2 Muscle Snatch
B) 10 MIN E2MOM (5 sets):
2 Power Snatch @ 70-75% of 1-RM Snatch
C) WOD- 15 MIN AMRAP:
1 MIN ROW FOR CAL
accumulate :60 sec in a FLR or high plank
*score is total cals
A) Group Warmup & Mobility – LOCOMOTION
Complete 2 SETS:
10 M BEAR CRAWL
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK
B) AMRAP 15 MINUTES:
20 M SINGLE ARM KB FARMER’S CARRY (R)
20 M SINGLE ARM KB FARMER’S CARRY (L)
30 DOUBLE UNDERS (60 SINGLES)
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)
100 M RUN
REST 2 MINUTES
C) AMRAP 15 MINUTES – LADDER:
Add 1 rep to each movement every round. Complete AMRAP on the ladder in 15 min.
1 x BURPEE (+1 each round)
1 x 10 M SHUTTLE RUN (+1 each round)
1 x AIR SQUAT (+1 each round)
A) Barbell Strength
A1: Barbell Reverse Lunges from Deficit x 8 Reps each leg; rest 30 sec
A2: Barbell Back Squats x 8 Reps; rest 60 sec
B) WOD: 20 MIN AMRAP
10 RING ROWS
15 BURPEE BOX JUMP / STEP UPS
20 DB THRUSTERS
200 M RUN
A) Strength, Technique, & Development:
Three sets, for quality and not for time (8 min cap):
A1) Rope Climb x 3 ascents
A2) Strict Handstand Push-Ups x Max Unbroken Reps
B. WOD- For Time (20 MIN Cap):
10 Single Arm Russian KB Swing (53/35#)
20 Single Arm Russian KB Swing (53/35#)
30 Single Arm Russian KB Swing (53/35#)
A) AIR SQUAT LADDER (you go – I go)
B: FRONT SQUATS:
Front Squats @ 40X1; 6 Reps; rest 60 sec x 5 SETS ON COACH CUE
C: WOD- 16 MIN AMRAP:
200 M RUN
15 WALL BALL
15 BOX JUMP / STEP UPS
A) 5 minutes maxes
Station #1 assault bike
Station #2 Man makers
*rest 5 minutes after each station is completed, then switch*
B) 16 minute alternating EMOM
B1. Assault bike for 45 seconds
B2. 10 to 15 box jumps or step ups
B3. 10x reverse lunges (5 on each side)
B4. 10 to 15 Face pulls with band