Monday

UPDATE!

     Notice to all SuperFiters, I am going to be making a Facebook page for all of our CrossFit WODs. It should be up this afternoon sometime. If not tonight at the latest. I am going to be using that from now on instead of the blog. I think it will be easier and more accessible. Thanks ya'll!


CrossFit 11:00 am 4:30 pm

1 minutes of 
thrusters 
400 m run 
2 minutes of
kettlebell swings 
400 m run
3 minutes of
sit ups 
400 m run 
4 minutes of 
 burpee push ups
400 m run

Thank WOD its Friday!

   Put on your big boy pants today SuperFiters because I have some work for you to do today! Its going to be a great WOD for Friday. We get 2 days of recovery after this so make sure to leave it all here on the matt. 


CrossFit 11:00 am 4:30 pm 

20 minute amrap
20 cal on bike 
10 handstand push ups 
15 wall balls 
10 sumo deadlift high pulls

Wednesday

Time for a lung burner yall! We have a fun WOD in store today. See you all soon!



Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Hand release push ups  

Monday

Happy Monday SuperFiters! I hope you all had a great weekend. We have a good WOD in store today for you. See you soon.


CrossFit 11:00 am 4:30 pm

10-9-8-7-6-5-4-3-2-1

deadlifts
burpees
wall balls

Friday

     Good morning SuperFiters, were going to end the week with some basic strength training. We have had a hard week and its time to end it with some fun. Be ready to move some weight today baby!



CrossFit 11:00 am 4:30 pm 

W.O.D.

5x3 deadlift

followed by:

1 min kettlebell swings 
30 sec break 
1 min air squats 
30 second break
1 min push ups 
30 second break
1 minute box jumps 
DONE!


Ally's vacation WOD 

15 minute a.m.r.a.p. (as many rounds as possible in 15 minutes)

25 single unders on jump rope
20 sit ups 
15 air squats 
10 hand release push ups

Wednesday

POP QUIZ!

     I hope your all ready for work today because were going to do a fitness check. This WOD will be hard and we need to track it because in 3 weeks were going to do it again and see if we do it faster. Eat well and be ready to kick some ass when you get here.


CrossFit 11:00 am 4:30 pm 

400 m run
3 rounds of:
7 clean and jerk (#100/65)
30 walking lunges (each leg)
12 handstand push ups
400 m run


Check this out now this is a class act right here. Usain Bolt stops an interview in respect to another Athlete from another country. We should all be this respectful. I Love It!

Monday

Another Day Another WOD


     Happy Monday SuperFiters! I hope you all had a great weekend. Today were going to do a Tabata. thats20 seconds of work and 10 seconds of rest for 4 minutes. Should be fun see you soon.


CrossFit 11:00 am 4:30 pm 

Tabata 
20 seconds on 10 seconds off for 4 minutes

wall balls 
1 minute break 
clean and jerk (dumbbells)
1 minute break
doodlebugs
1 minute break
wall balls 
1 minute break 
1 1/2 squats 
DONE!


Just A video on mobility

Friday

     Good Morning SuperFiters! To end the week right were going to do a little heavy lifting and a WOD. See you soon.






CrossFit 11:00 am 4:30 pm 


Strength 
5x3 push press 


WOD 
21-15-9
Deadlifts 
burpees

Wednesday

     Happy Wednesday SuperFiters! I hope your all feeling well today because we have a hell of a WOD to do. Make sure you come into class ready to do work. Don't forget to hydrate and eat well today because if you don't I'm sure you'll know it during the WOD.






CrossFit 11:00 am 4:30 pm 


20 minute amrap

50 hand release burpees for buy in and in the remaining time do rounds of:
20 thrusters 
30 toes to bar 
40 KB high pulls 
400 m run 


Just in case you haven't cought the Olympics bug, watch this video. And remember support our Olympians!! Go U.S.A.!

Monday

Quick post. I'll put more up later..



CrossFit 11:00 am 4:30 pm


3 rounds 
8 hang power cleans
15 burpees
30 air squats

Friday

     Oh yes its time for the bear complex. For those of you who dont know what the bear complex is I'll post a video instead of trying to explain it. See you soon..




CrossFit 11:00 am 4:30 pm


5x5 Bear Complex

Wednesday

    Time for some runnun! I have a nice little three rounder in store for you all today. Were going to spend a little time before class and practice your snatch and do some good mobility stretching. See you all soon!






CrossFit 11:00 am 4:30 pm 


3 rounds 


400 m run 
7 hang power snatch 
14 hand stand push ups 
21 wall balls


Even thought the games are over I figured you might like this video. Pretty cool!

Monday

     Good Morning Superfiters! We had a great week last week so lets keep it rolling! Were going to start this week off with an AMRAP. Should be a fun one, there's  some skills in there so were going to spend some time before class and going over them.




CrossFit 11:00 am 4:30 pm


20 minute amrap

10 squat cleans
15 hand release burpees
20 KB high pulls
25 double unders 

THIS is amazing! These are skills right here!

 

Friday

     Happy Friday SuperFiters! I hope you all had a great week, I definitely enjoyed my first week back even though it was limited. Its nice to see everyone again and be a part of the CrossFit awesomeness! Come in pumped today because today is going to be grueling!!!




CrossFit 11:00 am 4:30 pm 


For time:
30 weighted ab mat sit-ups
30 deadlifts 
30 double-unders
30 overhead squats
30 SDHP


Some friendly sportsmanship. I like it!

Wednesday

     Today were going to do a clean and jerk. I figured since I haven't been in in a while and we haven't done any strict weight lifting in a few weeks we could play some catch up. Get ready to move some weight ya'll






CrossFit 11:00 am 4:30 pm 



W.O.D.

5x1 clean and jerk

Monday

     Geuss who's back! Hey everyone I'm officially back today and ready to crack the whip! I'll be in all day today I'm just going to need some help because I'm still on crutches. I'm not going to be doing much just barking orders. That means everyone's going to have to get and stack all their weights etc. See you soon.




CrossFit 11:00 am 4:30 pm


3 Rounds 


15 wall balls 
15 doodlebugs 
5 deadlifts 
15 double unders
15 wall walks

Friday

     Happy Friday! Real quick, I have some good news. I'm coming back on Monday! I'll still be on crutches so I'm going to need some help from everyone while I'm there. My leg is feeling better and I think it'll be fine to be at work from Monday on out. I'm looking forward to seeing everyone and I hope your ready to get back to some good ol CrossFiting FUN! I'm going to send out a mass text if you get it please let others know I'll be back. I dont think I have everyones phone number. Thanks and see you soon!






CrossFit 11:00 am 4:30 pm 
 
Buy In 

3 way hammy 
alt calve stretch 
boot strap squats 
1/2 doodle 
karaoke down and back 
inch worm to push up 

Body weight warm up 

3x15 double unders
3x25 ab mat sit ups 
3x12 wall walks 

WOD

"Karen"
150 wall balls for time 

Wednesday

     Good morning Superfiters I hope your all doing well. I have a little 4 rounds WOD for all of you today. Every time I write out these WODs I get envious of everyone being able to go do what I live to do. I hope you all are having fun and are enjoying your summer so far. Keep kicking ass and keep killing your diet. I'll be back soon. Have a great day!




CrossFit 11:00 am 4:30 pm 

4 Rounds


25 air squats 
25 weighted ab mat sit ups
25 hand release push ups
25 kettlebell swing

Monday

     Good morning SuperFiters! I hope you all got some rest this weekend. Your going to need it fore this one. Byron will be in today for the classes. I'm hoping to be back by next week. I'm feeling better but still need to stay off my leg. I might go get an MRI done here pretty soon if things don't start healing up faster. I'll keep you posted, have fun today!






CrossFit 11:00 am 4:30 pm

In this WOD you will do 10 of each movements then 9 then 8 and so on until you get to 1,1,1 and then your done.Have fun ya'll!


Buy In: 
3 way hammy
alt calf stretch 
boot strap squats 
lunge to perfect stretch 
walking quad pulls
toy soldiers


Body weight warm up 
3x12 double unders
3x7 H.S.P.U. or sub push ups or wall walks 
3x15 hollow body walks


WOD
10-9-8-7-6-5-4-3-2-1
squat clean 
burpees
kettlebell swings

Friday

     Hey everyone I hope everyone is doing well and killing it in the WODs. I'm healing up pretty good, still cant walk but I'm feeling better and better every day. I'll be back before you know it! We have a special WOD today because its Jonathan's B'day! Happy birthday Jon hope you like the WOD. Have a great weekend ya'll!!!!



CrossFit 11:00 am 4:30 pm

Buy In: 
3 way hammy 
alt calf stretch 
1/2 doodle
lunge to Spider-man
boot strap squats


Body weight warm up:
3x12 overhead squats
3x10 hand release push ups 
3x15 ab mat sit ups

30 walking lunges
30 wall walks/sub push ups
30 box jumps
30 ab mat sit ups
30 double unders
30 dumbbell clean and jerks
30 burpee push ups
30 single arm kettlebell swings (30 each side)
30 doodlebugs
30 kettlebell snatches/dumbbell snatches (30 each arm)

4th of July WOD

Due to popular demand I'm going to post a 4th of July WOD. You asked for it so here it is. If you cant get to it today then do it tomorrow for a make up WOD


CrossFit 11:00 am 4:30 pm

4 rounds
400 meter run
4 deadlifts (something heavy, maybe somewhere around 70% of your 1 rep max)
40 double unders
1 minute break between rounds

GOOD LUCK. And please post your times so I know what you got

Tuesday

Update

I went to the hospital yesterday and they said that I ripped a tendon in my leg. not the achilles tendon but another one in there they say isn't important. I don't know about you but I think anything in my body is important. So long story shorts they said to keep icing it and stay off it for 7 straight days. That means I'm not going to be in the gym for a little bit. For all my CrossFiters you can still go in and do your thing if you want, Byron will be filling in for me while I'm out. If you all need anything feel free to call me or text me. I'm going to be at home for the next 7 days. I will continue to update the blog as well. I hope you all have a great 4th of July!!!!

Monday

    Weekend Update: I will be in today but by appointment only. I am going to try and be at the gym as much as possible but I need to rest this leg to get better. Be warned that doesn't mean that the WODs will be any less brutal. I'll see you all later today and thank you for your patience and working with me.


CrossFit 11:00 am 4:30 pm

70 burpees
60 sit ups
50 kettlebell swings
40 double unders
30 H.S.P.U. or sub wall walks


This chick has skills! talk about an amazing hand eye coordination 

PLEASE READ

Hey everyone, I had every intention on being in the gym today but I just cant. My calf is hurting pretty good today and I'm going in to see the doc. The wod and warm up are on the board if you come in. Sorry for not being in today but I gotta rest this thing if I'm going to get better. Have a grat weekend everyone!

Friday

     Hey everyone I hope you had a good week. Everyone been working hard and it shows. Your times are getting faster and your weights are getting heavier. I know there are a couple people wanted to send a shout out to Jon for being the first person to finish the #9 (Captain America) spot on the Super Hero Wall! Congrats Jon you earned it! Also Katie lost another 3% body fat this month! Nice work both of you. With hard work, determination and doing the diet you can accomplish anything. Nice work SuperFiters!!



CrossFit 11:00 am 4:30 pm

3x3 deadlift 


followed by:


21-15-9
floor wipers 
thrusters

Wednesday

     Hey SuperFiters were doing a Tabata today. Were a,so going to be doing some skill work before the WOD. I'll be in today so lets get ready to GET BUFF!!




CrossFit 11:00 am 4:30 pm


Tabata 
4 minutes on each movement with a 1 minute break between movements. In the 1 minute your doing 20 seconds of work and 10 seconds of rest. Most reps win!!

1) kettlebell swings
2) box jumps
3) push press
4) air squats

Ultimate body control, speed and power. This video is great!

THANK YOU

     Thank you everyone who came in yesterday. Thank you for doing the wod and also putting everything away. I really appreciate all your hard work. I'll be in tomorrow for the CrossFit classes and by appointment only. Thank ya'll I'll see you all tomorrow!!!!

Monday

     Hey you guys, I got some bad news I pulled or ripped something in my calf on Saturday. I haven't went and gotten it checked out yet because I was going to see how it felt today. I cant walk on it or put any kind of pressure on my left leg. I may or may not not be in today. I'm going to make an appointment to get it checked out today. I'm going to put the entire WOD and warm up on the blog today so for those of you who show up your more than welcome to use the back room. I should be in the rest of the week no problem, I got crutches so I'll be there the rest of the week I just need to go get a check up sometime today. Thank and sorry. If you do this WOD please write your time up on the board.


CrossFit 11:00 am 4:30 pm

Warm up:
3 way hammy 
alternating calve stretch
scorpion 
boot strap squats 
lunge to spiderman


Buy In:
3x12
overhead squats 
push ups 
double unders 
supermans

WOD
3 rounds
50 ab mat sit ups
30 kettlebell swings
50 double unders (3x as many singles 150)

Friday

     Oooh la la la, we have some good work in store for you today. Were going to be doing the bear complex, for those of you who haven't done this yet its basically every lift you can think of for sets and reps. It goes, power clean to front squat to push press to back squat to push press from the back and that's one! We'll be doing sets of three! see you soon. I'll post a video so you know what I'm talking about.

CrossFit 11:00 am 4:30 pm

5x3 bear complex
working for our heaviest set of 3

Wednesday

IMPORTANT WE ARE MEETING AT THE GRANTS PASS HIGH SCHOOL TRACK


     Hey ya'll, were goin to be doing some running today! Were going to practice our pose and be running some sprints. Jolene I'll have some equipment there for you so we can do a WOD while the rest of the class is running. See you soon!!!

WOD

4x400 meter sprints

Monday Monday Monday!!!

     First off Big ups to Jonathan for completing level 10 (Spider-Man) on the Super Hero Wall! If you see him give him a high five. Secondly get ready for the pain baby! Were going to have a good WOD today. So all the people who missed out on Fridays WOD come test out todays


CrossFit 11:00 am 4:30 pm

10 Rounds 
5 burpee box jumps 
7 thrusters


I saw this video and had to hare it. Its not technically fitness related but its great none the less. Heres your challenge for the day, I challenge you to do something ince for someone. It could be someone you know or dont know. Its nice to see theres still good people out there. Lets join them!!


24 hour amrap 
as many random nice things you can do or say. 3..2..1.. GO!

Friday

Sorry for not posting but there is class today and there will be a wod. I will have to put it up later. See you all soon.

Wednesday

     How are your legs feeling? Monday was a crazy WOD. I dont think anyone expected it to be as long or as hard as it was. Congrats for finishing it. Thats a XFit notch on the ol' belt for sure. Were doing a little strength training and a WOD. See you all soon.


CrossFit 11:00 am 4:30 pm 

3x3 hang power clean 


Followed by:


For time
10 handstand push ups 
15 wall balls
20 deadlifts 
400 m sprint 






If it ain't broke....

Monday

     Get ready for the pain SuperFiters! We got a lot of squatting in today's WOD. If anyone sees Jennifer today remember tell her thank you and good luck. Today Jen is leaving for boot camp and wont be back for a while. I just want to take some time and say thanks Jen, Thank you for coming in every day and pushing yourself to your limits. Thank you for trusting that I was going to help you hit your goal and be ready for boot camp. Well I say your ready and in great shape. Ive seen you make a huge transformation in fitness and it was great to be a part of that. Your going to kill it Jen! See you soon!!




CrossFit 11:00 am 4:30 pm

20 front squats     1 kb snatch
19 front squats     2 kb snatch
18 front squats     3 kb snatch 
until you get to....
1 front squats       20 kb snatch

Now these are some serious skills

Friday

     Sorry for the late post ya'll. Today is going to brutal I'm just going to ket you know that right now. Get your game faces on because its time to go to war!!!!



CrossFit 11 am 4:30 pm 

"Fight This"
1 minute at each station with a continually running clock
1 minute break between rounds


hang power snatch 
box jumps 
DB push press 
burpees 
double unders
1 minute break


Show up if you dare.....

Wednesday

    Lets check and see how strong you are. Today we are going to max out our clean and jerk. That means we are going to see how much weight we can throw over our head one time. You all have been killing it and now its time to see how far we've come.


CrossFit 11:00 a.m 4:30 p.m.

5x1 Clean and Jerk

Followed by:

21-15-9 
hang squat clean (db)
burpee box jumps

Monday

     Good morning SuperFiters! We have a 20 minute amrap in store fore you today. We will be working some skills before the WOD too. Should be a fun day. See you soon!


20 minute amrap

5 deadlifts 
10 handstand push ups
15 kettlebell swings
20 ab mat sit ups



Here's some highlights from the 2011 Strongman Competition. Check it out!!

Friday

     Hey SuperFiters its Friday so lets kill the WOD before the weekend. We have a little bit of skill work and then a nice little 3 rounder. See you all soon!!


Buy in:
3x45 seconds handstand holds
3x15 hollow body rocks
3x12 overhead squats

W.O.D.
3 rounds for time
35 wall balls
25 kettlebell high pulls
15 box jumps

Wednesday

     Hey ya'll ! I have a great WOD in store for you today. Since today is so nice outside were going to be doing some running! Get ready for some pain baby. Oh, and go check out the YouTube page there's a butt load of new videos up.



20 minute amrap
400 m run 
50 steps walking lunges
25 hand release push ups
10 hang power clean (dumbbell)

Mmmmmonday !!

     I hope you all are ready to burn off some of those calories from the weekend! Today were going to be doing a little of everything. Prepare your lungs and legs cus' its going to be a long day!!


3 Rounds 
400 m run 
21 Kettlebell swings 
12 deadlifts
21 wall balls

Friday

     Hey SuperFiters ! I wan tto say congratulations to all who are training right now, your pushing yourselves to a new level of awesome! As a CrossFit coach this is what I live for. I love it when I see everyone's body changing and seeing all of you invest so heavily in your fitness and in me. Thank you for that. Thank you for coming in and giving your all. Now lets Get BUFF !!!


Buy In: 
3x15 second L sit holds 
3x7 ring dips with 2 second pause at the bottom
3x5 inverted burpees

W.O.D.
15 minute amrap 
15 hollow body rocks 
12 over head squats 
10 kettlebell clean and jerk push ups 

Wednesday

I push rhymes like weight...

    Sorry I was feeling gangster this morning. We are going to lift weights today with a small WOD after. I want to congratulate everyone who participated in the whole 30 challenge. We saw some great gains. For the people who didn't do as well as they may have wanted its ok we are going for another 30 days. All we have to do is stay on diet. Big congratulations to Sean Holtsclaw, He made the biggest changes. He lost 8 lbs. and lost 4% body fat. See you all soon


CrossFit 11:00 a.m. 4:30 p.m.

5x1 deadlift

followed by: 

21-15-9
front squat 
box jumps

Monday

     Happy Monday SuperFiters ! I hope your ready to work off those calories from the weekend. Also we are taking weights and measurements today !!!!! Come in a few minutes early and I'll take care of it asap. See you soon


CrossFit 11:00 a.m. 4:30 p.m.

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 kettlebell swings
20 hang power cleans (#45 bar)
10 Handstand push-ups

Friday

W.O.D.
We might sub the pull ups for something else I don't know we'll see how today goes.


"300ish"
25 Pull Up
50 Dead Lifts 135M/95W
50 Push Ups
50 Box Jumps 24M/20W
50 Floor Wipers 135M/95W
50 Kettlebell Cleans 35M/26W
25 Pull Ups

Wednesday

If you don't die hopefully you'll be stronger...

     We had an awesome day on Monday. We got some good skill work in. So that means today we are going to do a crazy long bad ass WOD of EPICNESS ! Make sure you eat well today and get ready to do the WOD of a lifetime.


30 minute amrap 
Buy in:
800 m run 
50 kettlebell swings 
with remaining time do rounds of:
100 m farmers carry
20 wall balls 
20 double unders 
10 deadlifts  

 

Monday

Quality Over Quantity 


     Alright ya'll were doing something new. Its time to learn some new skills. Its all about the snatch today. This is the hardest lift in the world to do so were going to take our time and learn how to do this right. Doing a proper snatch will increase your strength and power across the board. So lates take some time today and learn some new skills

CrossFit 11:00 a.m. 4:30 p.m. 

hang squat snatch 5x2

Cash out:
Its a surprise...

Not the best demo in the world but it works

ITS FRRRRIDAY !!

    What up SuperFiters ! Its going to be a great day. We got sunshine and a good WOD ahead of us. First thing were going to do is check your hops ! After that a nice little "Chipper" WOD to end the day. Bring your springs ya'll this will be fun.


CrossFit 11:00 a.m. 4:30 p.m.

Skill: 
max height box jump

W.O.D.
For Time:
100 ab mat sit ups 
20 pistol squats (each leg)
40 K.B. swings
20 Handstand push ups 
40 double unders
20 plyo push ups
100 ab mat sit ups 

DAM !

Had to do another post

Hey the WODis below, I had to do another post to get Jon's video up for some reason

Wednesday

      Get ready SuperFiters were running today ! I just want to give congratulations to a few people, first off big ups to Kurk and Wendy for coming in on Friday and doing Murph. that WOD took them an hour but they stuck it out and finished it out. And secondly BIG props to the guys who lifted yesterday, Jon got 155 lb squat clean and Jake hit a 215 squat clean. Nice work you guys. Also Sean H. was getting his push press on. Congrats ya'll !!!


CrossFit 11:00 a.m. 4:30 p.m.

20 minute a.m.r.a.p.

400 m run 
10 dumbbell clean and jerk 
20 weighted ab mat sit ups

Monday

     Real quick the way this WOD is going to go is once time starts you have a minute to complete a rep for every minute your on. So minute 1 you do 1 rep, minute 2 you do 2 reps and so on until you cant do the amount of reps in the minute.


CrossFit 11:00 a.m. 4:30 p.m.

Every minute on the minute

Front Squat

The bar starts at the floor so you have to clean it first. You can squat clean if you'd like

Friday

LETS KEEP IT ROLLING !

     Hey all I just wanted to say thanks again for working with me moving your schedules around so I can go to this rally. Just a reminder all of you are killing it. Everyone is looking leaner and for weights are going up as well as your times going down. Your putting the working in and now your reaping the benefits. Congratulations ! 




Challenge: Skills
Just because I'm not there doesn't mean we get a break. I propose a challenge and the challenge is skills. I want you to work on a skill today. I don't care what it is. Whatever you think you might need work on. I'll make a list of skills just in case you cant think of anything. Your welcome.


Double unders, handstand push ups/ walking, pull ups, ring dips, max height box jump, muscle ups, pose running, flexibility,etc. it can literally be anything. Focus on form or technique. Get creative.


And for those of you who want the bad ass award do this:


"Murph"
1 mile run 
100 pull ups 
200 push ups 
300 air squats 
1 mile run


This WOD can be broken up  into rounds on the pull ups, push ups and air squats. For example you could do 10 rounds of 10 pull ups, 20 push ups and 30 sit ups or 20 rounds of 5 pull ups ,10 push ups and 15 air squats. You can break it up however you want. Have fun ! and for anyone who does anything please post your results under the comments.

SKILLS

SKILLS

SKILLS

SKILLS

Thursday

     First off congratulations SuperFiters, You all seriously kicked ass yesterday. We had PR's all day. You all proved something to me and hopefully to yourselves, you proved that you can do anything. So keep dieting and kicking ass. Your all making big gains right now so keep doing what your doing !!!


CrossFit 11:00 a.m. 4:30 p.m.

20 minute amrap
7 ground to overhead 
10 burpee box jumps 
15 kettlebell swings 
20 double unders


Peggy proves that you should never stop being a gangster 

Wednesday

     Good morning SuperFiters ! Today were doing Grace and thats 30 clean and jerks for time. So how today is going to go is were going to take turns doing this WOD because it wont take long. With the remainig time I'd like people to wprk on skills. I dont even care which ones, pick something or a bunch of things and I will be more than happy to help everyone with whatever skill they choose. So think about your weaknesses and lets make them disappear !  See you soon !!!




CrossFit 11:00 a.m. 4:30 p.m.


"Grace"
30 clean and jerks for time
Men: 135 lbs. Rx
Women: 95 lbs. Rx

Monday

  SuperFiters ! I hope you all had a great weekend becuase its time to get back to work. Were going to be doing a "chipper" WOD. What that means is that theres a whole list of whit to do before your done. Bring your big boy britches with y'all today !


CrossFit 11:00 a.m. 4:30 p.m.

800 m run 
25 burpees
50 kettlebell swings
50 box jumps
50 push ups
50 steps walking lunges
25 burpees
800 m run

FRIDAY !!!

    Whoop mother suckin whoop ! Its Friday everyone so lets end the week with a bang. Were going to be doing a little "O" lifting and a small little WOD at the end to kick this weekend off right !




CrossFit 11:00 a.m. 4:30 p.m. 


Strength 
5x1 clean and jerk


W.O.D.
12 min a.m.r.a.p. 
(x) KB swinging steps  
25  double unders 
15 doodlebugs 


Here's a video of my favorite Olympic lifer of all time. Its a compilation video of the snatch and clean and jerk. Just awesome.

Thursday

Rest Day 

PLEASE READ

   Next week, Friday May 4th There will be NO CrossFit. I am going out of town from Thursday night to Sunday. There will also be no free class on Saturday either. I am going to move Fridays classes to Thursday May 3rd. They will be at the same times 11:00 and 4:30. Sorry for the inconvenience but I think this should work well for everyone. Thanks and sorry.

Wednesday

    SUPERFITERS ! Get ready to lift some weights today ! We are only going to focus on moving weight today. The goal for the day... get buff. We will have a skill based warm up and then all were going to do is deadlift. No high intensity WOD today. Take advantage of the break and enjoy the weights. My gift to you. Remember to eat well, hydrate and bring your A game today.


CrossFit 11:00 a.m. 4:30 p.m.

Deadlift 5x5

Tuesday

    So real quick I still haven't heard anything about the Spartan Race yet. Its looking like its going to be $90 a person with no discount. I say we put the money towards the warrior dash and do that. Its going to be cheaper and closer. Let me know what you all think.

Warrior Dash Info.
http://www.warriordash.com/register2012_oregon.php

Pricing Schedule

The following prices are valid until 11:59pm* on Sunday, July 15, 2012:
Saturday:     $65
Sunday:        $55
The following prices are valid until 11:59pm* on Monday, Aug. 27, 2012:
Saturday:     $75
Sunday:        $65

Transfer/Registration Guidelines:
Registration will be closed on Monday, Aug. 27, 2012 at 11:59pm*. Absolutely NO registrations will be accepted after this time. Request to modify any details of registration information must be submitted prior to this date. This includes wave time, date, participant information and location. Transfers may only be made to a wave that has open space available.
Note: There is a $10 transfer fee to transfer to a new event, new participant, or new event day.

Refunds:
Sorry, NO refunds under any circumstances. See our FAQ for details.

Difference in Cost:

• Payment of $10 for increased cost must be provided PRIOR to completion of the transfer from Sunday to Saturday.
• Credit for $10 decreased cost will NOT be provided for transfer from Saturday to Sunday.

*Central Time.

Location : Horning's Hideout, 21277 NW Brunswick Canyon Rd, North Plains, OR 97133

Length : 3.11 hellish miles
Times:

9:00 9:30 10:00 10:30

11:00 11:30 Noon 12:30

1:00 1:30 2:00 2:30

3:00 3:30* 4:00* Saturday only *

Monday

     Happy Monday SuperFiters ! We might as well take advantage of the nice weather while we have it. Bring your stunner shades and your running shoes ya'll !!


CrossFit 11:00 a.m. 4:30 p.m.

W.O.D.
4 Rounds
400 m run 
10 kettlebell clean and jerk push ups 
25 weighted sit ups 
10 kettlebell snatch 

Friday

Hey all ! Congratulations on the WODyesterday. There was a lot of PR'sand a lot of sweat and hard work going on. You guys are all kicking ass. I'ts so awesome to see others love what I love and invest in their health and fitness. Just stay on this track and I guarantee everyone will hit their goals. Keep training hard everyone and lets get ready for the spartan race !!!


CrossFit 11:00 a.m. 4:30 p.m.

Strength 
5x3 hang squat snatch


W.O.D.
7 min a.m.r.a.p.
5 Thrusters 
9 bar to bar burpees

Thursday

I just wanted to say thank you very much for working with me today. It was a crazy day and I know how much everyone loves their CrossFit and I'm sorry we had to miss today. So we are going to do a crazy bad ass W.O.D. to make up for it ! I really want to apologize to the people who cant come in and do the make up day. I know Ally said she wants to do the spartan race and cant be here the rest of the week to get me the money. Don't worry about it. I'll front the money for you until I see you again. Anyone else who wants to do the race remember to bring the money to the gym tomorrow. I'm signing everyone up on Friday. So get ready. THIS IS SPARTA...N RACE ! lol. see you all tomorrow. 




CrossFit 12.00 p.m. 4:30 p.m.

W.O.D.
 "Diane"
21-15-9
deadlift
handstand push ups

Extra credit

GO HERE !!!!!!!

READ

whole9life.com

Tuesday

  Super Important Please Read !!!


  Hey everyone I'm so sorry but I forgot that tomorrow, Wednesday the 18th is The Zoo's cleaning day. The gym will be closed until 5:30 so I am rescheduling the a.m.  and p.m. classes. The morning class will be rescheduled to Thursday the 19th at 12 and 4:30. Sorry for the late notice i hope this will work out for you guys. Have a great day !


Also I am collecting money for the spartan race. It is a obstacle race and sounds like a blast !! Here's the info:


                     Location: Washougal MX Park, Washington
                     Cost: $36.00
                     Deadline: I'm collecting the money Thursday 19th, April (this Thursday)

Monday

    Its diet time baby. Were all starting The Whole 30 lifestyle plan today !! Whoop whoop ! Who's down for getting ripped !!! Well with that comes work, sacrifice and determination. If we want the results we have to earn them. We have to put the work in in the diet and the exercise. So this wekend wasn't as successful as I planned. The PDF I got wont let me edit or copy and paste anything. So what that means is you all are going to have some reading to do. I have a print out sheet of the "bulletpoints" to reference to. I'm also going to email you the entire whole 30 PDF and I highlighted the pages I want you to read. Its not a ton but from from beginning to end is only about 30-40 minutes of reading. So strap you big boy and girl pants on because its time for shit to get real !!!!


CrossFit 11:00 a.m. 4:30 p.m.

W.O.D.
20 seconds on 10 second off for 4 minutes on each movement with a 1 minute break between movements 

"Tabata" 
kettlebell swings 1.5 pood
1 min break
box jumps #24
1 minute break
ab mat sit ups 
1 minute break
double unders 
DONE !!


Nice video to go along with the Whole 30

I think I found Byrons long lost sister lol !!!

Friday

    Last day of the week you guys lets finish on a good note. should be a fairly "easy" day. Just a little bit of weights and running. nothing too crazy. Your going to need a pair of shoes to lift in and a pair to run in. see you all soon !


CrossFit 11:00 a.m. 4:30 p.m.

5x3 clean and jerk

followed by 


2 mile run

This dog would totally do CrossFit. He can already jump rope 

Thursday

Rest Day 




     Hey guys hope your all doing well. I'm expecting you to have some pretty sore shoulders today. Everyone killed it on that ten rounder too so pat yourselves on the back for that one. Remember to keep your head up, I know some of you  were disappointed  with your performance yesterday but you have to remember this is hard and it takes hard work, dedication and lots of practice. And you have to remember your only going to perform as good as you eat. The food is so important i can not stress it enough. On Monday I'm having everyone do a 30 day paleo challenge so get ready for that and I'll have it all ready for you on Monday. So rest up and get ready for Friday !

This guy is awesome, that's all i  got to say

Wednesday

    Hey all! We have a new piece of equipment in today so were going to break it in right. We just got our ab mats in. They are for sit ups and give you more range of motion in your sit up. Get ready to get some 8 minute abs baby !!!!


CrossFit 11:00 a.m. 4:30 p.m.

800 m run 
10 rounds of :
10 handstand push ups 
20 ab mat sit ups 
800 m run


So I would say this is fitness related considering the level of balance, coordination, stability and skill involved in what these guys are doing.

Tuesday

Rest Day

Hey all nice work yesterday. That was a tough WOD yesterday and wanted to congratulate everyone on killing yesterdays WOD. rest hard and get ready for the pain tomorrow

Monday

   Time to get back on track ya'll. Sorry about last week with me being sick and all. I have a great WOD in store for us today. We have a little lifting and a little WOD at the end. 




CrossFit 11:00 a.m. 4:30 p.m.


 Strength 
5x1 clean and jerk


3 rounds for time of :
5 front squats 
18 box jumps
5 deadlift
18 box jumps
5 push press
18 box jumps

I'm going to bring this back you guys ! get ready for a skipping WOD or maybe skipping the pear blossom lol

saturday

no wod today still sick. sorry

Friday

    Hey SuperFiters ! I'm not making it in today because I came down with this nasty cold. There IS still class today. Byron is going to be there to make sure everyone can get their work out in. SO thank him for me when you see him. So go kill today and make me proud. I will see you all on  Monday. Oh and by the looks of it there will be no Saturday morning class because I'm sure I'll still be feeling pretty crappy. One more thing remember to sign up for the pear blossom. I'm signing up today wile I'm stuck at home doing nothing.


CrossFit 11:00 a.m. 4:30 p.m.




W.O.D.
20 min. a.m.r.a.p.
10 kettlebell/dumbbell snatch
30 double unders 
20 steps overhead walking lunges
40 toes to bar 

Now this is SuperFit. And super hardcore.

Rest Day 

   Hey guys I just want to congratulate all of you for doing so awesome lately. I know I've been cracking down a little bit and pushing you guys to your limits so I want to thank you all. Everyone has been killing it lately. Everyone's times are better and everyone is getting stronger. And I want to congratulate the the people who are staying late and doing extra credit. That is very impressive. I love it !


   Oh and don't forget about the pear blossom. I am signing up tonight and I want to invite everyone to join me. So if your free and want to go for a nice jog sign up ! Here's the website...


http://www.pearblossomrun.com/


And one more thing. We need to do this 


http://warriordash.com/

Another couple great pics from the other day. Keep up the great work ya'll !!

I know this is getting long but you HAVE to watch this !!!!

Wednesday

SuperFit 11:00 a.m. 4:30 p.m.


Strength 
5x3 Bear complex


W.O.D.

12 minute a.m.r.a.p.
5 burpee box jumps 
10 kettlebell high pulls 
15 deadlifts 

Happy Monday

    Whats up SuperFiters, last week was tough so congratulations for making it through the week. Lets keep the momentum rolling and kill today's W.O.D. No strength training today because the W.O,D. should be kind of long. See you when you get here !!!


CrossFit 11:00 a.m. 4:30 p.m.

For Time
1 mile run 
50 air squats
50 K.B. swings
50 toes to bar
1 mile run

Its Friday Ya'll

Hey SuperFiters ! Its Friday and I'm sure your all super sore. Its all good though just drag your booty in and were going to end the week off right. Its going to be a long WOD today so get ready for a long day at he office. I will put the WOD up later I have it written down at work so I'll have to post it when I get there. See you soon. 






CrossFit 11:00 a.m. 4:30 p.m.

Extra Motha Suckin Credit

Sacrifice.

    What does it take to be a champion ? To be a champion t takes the same amount of work you do to hit your goals no matter how big or small they are. A champion does not quit or give up. He sacrifices everything for his goal. He does what he is suppose to when he is suppose to. And if he cant he will make time for it. There is no I cant or I have no time because there is always time. I don't care who you are. Time is the only thing that is equal for every human on the planet. The president of the united states can run a country in the same amount of time that we all have. Man is not created equal. But time is equal for everything. If we have a goal and we don't hit it its nobodies fault but your own. If you fail its all on your shoulders. Nobody can make you eat right nobody can make you come in and do the extra miles nobody can make you do anything. You have to want to. If you get off track you get back on track. If you fall, fall forward. Get your ass back on the horse and ride that shit until you break it. You should get no pity nor should you want any. You are stronger than you can imagine you can do anything. YOU have to do it yourself through self discipline and through your inner strength and I will be there the whole way to help you on your journey. Don't forget that I don't do anything YOU do all the work I'm just a messenger. All your success and all your failures are completely yours. All of you are powerful beyond measure you just have to believe it. So when it gets hard and your sore and you don't feel like eating broccoli remember a champion doesn't give a fuck about any of that a champion pushes on and goes to the next lever no matter what. There is no doubt in  my mind all of you will hit your goals I know you will. I believe in each and every single one of you. Now prove me RIGHT ! I want to thank all of you for being a part of my life and sharing your time with me and trusting that I am here for you so thank you all.

This is a poem a very dear friend wrote and I would like to share it with all of you

look at you
move great weight;
taking heavy-
lifting: holding overhead-
the enormity of us all

bend knees
arch strong
and explode into me:
two distinct-motions disappear:
becomes-one-fluid-feat:
the-line-seperating you from I shifts
precision of human strength:
Human will

Power comes from the hips
discharge-earth-energies
driving your heels through the floor:
electric back-like ice fingers stinging
until you lock it up-
pull your head through all the way.

cocked like a rifle
standing-stretched:
-as-large-you-get-
with all the gravity
ripping at your bones;
you stand tall;
with all that weight;locked overhead;
like a peacock:
we stand. 


                                                        -Eric-

Thursday

Rest Day 

    So yesterday was a brutal day and very skill oriented. I know it was hard and I know some of you may have hurt wrists but remember to eat good hydrate and ice your wrists. From here on out the training is going to get more intense and more skill oriented. So if your ready for that so am I. I'm going to take you all to the next level. Your going to be sore, your going to sweat and bleed. The days will be long and grueling. You Will be pushed to your limits and there will be days where you doubt yourself and what your even doing. All of these thing I promise you but I will also promise this, you will be in the best shape of your life and be on a whole new level at the end of this. Since the training is getting more strict so should your diet. The only way your going to make it through this is to properly eat right. I can not express how important that is. So put on your big boy/girl britches and come in ready to kick ass on Friday. I'll be waiting...

Wednesday

Get ready for the pain....



CtrossFit 11:00 a.m. 4:30 p.m.

Strength
5x5 deadlift

W.O.D.
20 min a.m.r.a.p.
Just show up because it's going to be a long day

Tuesday

Rest Day 


  Dont let the rest day stop you from being a bad ass, do something cool today and let me know what it is. If you cant think of anything cool to do then try this :

A) 5o handstand push ups 
B) 100 air squats 
C) walk 400 meters... on your hands 

 We should train to do this. Come on Jake this is Dutch get an event going lol