Wednesday

     So today is Jolene's last day at CrossFit so lets send her off right. Were going to do a workout that has lots of deadlift because that's her favorite lift. So put your snow shoes on and do this WOD fro Jolene !


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

Buy in :
50 double unders
2x10 dips
2x10 pull ups 

W.O.D.
15 minute a.m.r.a.p.
5 deadlift #165/115
10 kettlebell clean and jerk push ups 1 pood/20 lbs
15 box jumps
20 butterfly kicks (20 each leg)

Time/Score
Randy - 3 rounds
Melanie - 2 rounds
Sean - 5 rounds, 5 deadlifts, 4 clean and jerk push ups
Johnathan - 6 rounds 5 deadlifts (dead 135)





I thought this was a sweet video, you guys should check it out.

Tuesday

Rest Day

     Hey ya'll its Tuesday and its our rest daybut I know a lot of you have been pushing it since the new year so I'm going to do a Tuesday Challenge ! Check below for the deets. If you do the challenge either text me the results, tell them to me when you get to the gym or just post them up on the blog. have a great day SuperFiters !!!

Tuesday Challenge ! Lets get ready to RRRRUUUUMBLE !


Do this as fast as humanly possible for time
100 push ups (hand release, when chest hits the floor flash your hands off the ground real quick)
100 sit ups 
100 air squats (full depth hip crease below the knee)

When you do this workout you can split it up however you want. you can do 10 sets of 10 and do rounds of 10 push ups 10 sit ups and 10 air squats or however you want. Good luck.... your going to need it

SuperFiters get ready for Monday ! Bring the heat today and lets kill this W.O.D.


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

Buy in :

3x15 sec. L sit hold
3x5 strict handstand push ups 
3x12 walking lunges

W.O.D.

3 Rounds 

400 m run 
21 kettlebell swings 
12 pull ups

Saturday

     I just finished the first W.O.D. for the CrossFit Open. I got 117 burpees in 7:00. I was shooting for 130 but I'll take it. I wont know where I sit until Monday. I'll keep everyone posted. Thanks for the support SuperFiters !Have a great weekend !!!!

Friday

    Its Friday SuperFiters ! You all had a great week this week so lets keep it rolling and end with a good ol' fashion chipper W.O.D. Bring your A game and lets get ready to dominate this W.O.D. Also I wanted to mention were going to have another SuperFiter next week so if you see her introduce yourself and give her a warm welcome. Shes getting ready for boot camp so lets help push her and set a great example of how we work. I'll see you all when you get here ! Oh and wish me luck on satyrday I'm doing the first Crossfit Open W.O.D. its 7 minutes as many rounds as possible of burpees and you have to touch a target 6 inches above your reach. I hit 113 yesterday and my goal tomorrow is 130 !

CrossFit 11:00 a.m. 4:30 p.m. 

Buy in:
3x5 strict pull ups 
2x15 handstand push ups 
3x12 double unders 

W.O.D.
50 air squats
40 push ups
30 supermans
20 burpees
10 kettlebell clean and jerk push ups #45/30
20 kettlebell swings #45/30
30 walking lunges
40 box jumps
50 push press #45/30

Thursday

 Make up day today ! Were going to deadlift and end with a small WOD. Lets do it !!!

CrossFit 4:30 make up

Buy in:
200 m run 
10 pull ups
12 hollow body rocks
15 overhead squats

W.O.D.
5x5 deadlift

Cash out:
800 m run 
50 hollow body rocks
50 kettlebell swings

Wednesday

Closed Today

Make up day tomorrow at 4:30 were closed for the club scrub today till 5:00 p.m.

Tuesday

Rest Day/Make up Day

Squat clean 5x2

followed by

3 rounds
15 box jumps
30 V ups
15 kettle bell swings

Monday

    I just wanted to give props to everyone at the competition this weekend and to everyone who supported us. It was such a blast. Now I know what you can do so theres no more slacking ;-) Today will be a good day too. See you all soon. Have a great day ! Oh and I still got video that I'm going to post up later today too so stay posted !


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

Buy in
15 minutes of skill work. Wahtever you want to work on just let me know.

W.O.D.
21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

Cash out
2 minute wall stretch
2 minute stretch on any sticky bits

Pics from Souther Oregon Throwdown

The Southern Oregon Throw Down is officially done ! We did awesome, we won the over head squat workout with Wendy doing 115, Jake doing 185 and I got 245. A big congratulations to our friends at Endure Fitness finishing third overall ! Thanks for coming out and thanks for all your support. Check out the pics and vids.

Extra Credit

     Great day today SuperFiters everyone killed it ! You all Set really good times this week along with breaking some PR's (personal records). Its nice seeing everyones progress from Wendy doing double unders and handstand push ups, Jake Getting his deadlift up, Johnathan doing just about every WOD RX'd and lifting more weight every week, Jolene at first not being able to lift the 45 bar and now deadliftong 120 lbs five times, Sean hit a 315 lb deadlift and Kurk is getting in insane shape deadlifting 215 for five reps and dropping pounds and body fat. Thats some pretty good gains right there. everyones getting better and its nice to see the progress. You deserve it you put the work in. And now we have two new people to our crew with Randy and Kayla who come in and push hard. Also both of you have great form. Keep on track with your diets and being in consistant and I'm posative We will all hit our goals. I know the diet gets hard and the WOD's get hard but the payoff is so sweet. Your living a healthy and most likely a longer life by making the investment in your body. So thanks for sharing that with me. Oh and on a side note Jenn is training for here marathon and getting faster and more efficient and Toby hit a 415 lb deadlift. Just wanted to say thanks and keep up the great work !

p.s. with the competitors in our comp good luck ! (me, Jake and Wendy)

Friday

     Happy Friday SuperFiters ! Get ready for work today, the main focus is the deadlift but we got a couple small things to do. Easy buy in and a small 3 round cash out. Bring your A game and  get ready to lift today !


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

Buy in 
800 m run 
2 rounds of
10 box jumps 
15 burpees
10 air squats

followed by
5x5 deadlift 

Cash out
3 rounds 
200 m run 
10 handstand push ups
15 russian twists
20kettlebell swings

Thursday

Rest Day

     Wednesdays WOD was incredibly hard and I want to congratulate each and everyone of you that did the WOD ! You all proved your SuperFiters. All of you proved to me and yourselves that you can do anything. That WOD was upwards of 30 minutes and a lot of movements that nobody likes or isn't good at but you all kicked ass. Everyone gets an achievement sticker today Randy, its only your second day in and you finished this WOD. Sean, first day back after injuring your shoulder and having to run in the cold with your asthma and barely being able to breath. Johnathan you had the fastest time today ripped through the WOD. Jake your the only one who did all double unders. Kirk you made that WOD your bitch today and getting the extra credit in at the end of the day is awesome you were there longer than me ! Wendy your still the man slayer and nice work on the double unders ! And Jolene its so awesome watching your progress and seeing you get stronger and fitter every day !!!I want to thank you all for for coming in every day and doing these workouts. Nobody is making you come here but you still come every day knowing your going to be pushed to your limits. So I want to say thank you for coming to CrossFit and doing somehing most people wouldn't and COULDN'T. So thank you !

Wednesday

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

Warm up 
Seated chest stretch
passovers
roll out all joints
inch worm to push up
alternating side to side lunge
walking butt kicks 
boots strap squats 

Buy in 
3x10
overhead squats
handstand push ups 
pull ups 
 
Eight rounds for time of:
10 Burpees
15 Russian lungs
20 Double-unders
200 m sprint
1 minute break

Extra Credit

I saw this and instantly had to share it. Number one thing ENJOY LIFE you have no reason not to !

Tuesday

Rest Day

First off I want to say congratulations to Kurk, he nailed his audition in Ashland for the lead roll in a Pringles commercial. Whoop Whoop ! Were going to be working out with a movie star here pretty soon. Not only did he nail that but he came in and killed the WOD too. Also I want to welcome 3 new members to the SuperFit family Melanie, Randy and Kayla. Kayla will be in at 4 and Mel and randy will be in early in the morning. If you see them give them a good SuperFit welcome. Everyone did really awesome yesterday, keep it up and keep getting fit...SuperFit !

Oh my Glob check this video out I saw it and instantly had to share it with y'all

Who says when you get old you have no balance coordination on strength. Not this guy !

What the mind can conceive it can achieve. This is proof of that.

Monday

   I was doing a little thinking over the weekend and started thinking about things we do and things we dont do sa humans in general.Then I started thinking about why I dont do a lot of things and the answer is usually fear. Fear is what stops us from doing something we might really want to do. Fear is also what will shut our body down in cerain situations. And when it comes down to it fear is nothing, its imaginary. I see it everyday when I talk to someone about CrossFit and they say i cant do that or I could never do that. All that is is fear. Obviously your not going to die but that right there is enough to stop someone from possibly doing something they might enjoy. The message I guess is dont be afraid of a little WOD or anything for that matter. Theres a great video that explains it better than I can below. Check it out ! Also we have 2 new SuperFiters Randy and Melanie, welcome !


Time/Score
Randy - 4 rounds(10 min)
Johnathan - 4 rounds plus 20 lunges plus 5 high pulls RX'd
Jolene - 5 rounds
 Kayla - 5 rounds
 Kurk - 3 rounds plus lunges and high pulls
CrossFit 11:00 a.m. 4:30 p.m.

Warm up (all 10)
passovers (pvc)
3 way hammy
alternating calve stretch
walking quad stretch
high knee bounds
lunge to spiderman

buy in
1/2 mile run
20 push ups
20 knees to elbows
20 overhead squats (pvc)

W.O.D.
15 minute a.m.r.a.p.
20 weighted lunges #25/15
15 kettlebell highpulls #53/30
10 weighted doodlebugs #25/15
5 thrusters #65/45

Friday

  Time to run SuperFiters ! Were goin to do a 3 round WOD today. Hopefully it stays nice enough to run outside today. Bring your running shoes !!

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

3 Rounds 

400 meter run
20 V ups
10 squat box jumps
5 clean and jerk push ups (kettlebell each arm)

Thursday

Rest Day


    Awesome day today SuperFiters ! Everybody literally everybody killed it today ! Sean clean and jerk 175x1 that's a new PR, Johnathan clean and jerk 135x2, Jolene clean and jerk 70x1, Jake clean and jerk 185x1, Wendy clean and jerk 95x2 and Toby did a 195 lb push press for 2 reps ! You guys all kicked ass today ! Check out this video of Johnathan getting down his clean and jerk.

Wednesday

    I wanted to start today's post off with a little rant about goal setting. We all have goals some big some small and some we don't tell people.Setting goals is essential for success. Also making sure the goals we set are goals we can hit that wont discourage us. For example I set a goal last year to deadlift 450 lbs. Now lets look at that goal. I knew my dead at the current time was 405. 450 didn't seem that unrealistic.Hard for sure but obtainable. About 3 months ago I deadlifted 455. And yesterday I deadlifted 465. I hit my goal. It took hard work and perseverance. I kept my mind on the prize. I stayed on my diet trained hard when I was suppose to and rested when I needed too. Now secretly my goal is 600+ lbs. but if a year ago I said I'm going to deadlift 610 lbs that initially makes me feel like I cant do it. So what i do is set my self up for success. first 450 then 455 now 465 and I'm still climbing. there's no doubt in my mind I will hit 600+ lbs. Its a solid belief I have but I made that belief by working hard and hitting my mini goals all the way there. Remember to always celebrate the little victories. So the point of this whole story is I want to challenge all of you to set a goal, write it down and HIT IT. I dont care how big or how small. Weather its losing 20 lbs or 10% body fat or even running a marathon. Set your goal work your way there and tell your story. Either write them down here on the blog or in your journal or even you CrossFtit notebook. But there's the challenge. Make a goal an lets get after it !


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

Part one
5x2 clean and jerk

Part two
20 minute a.m.r.a.p.
1/2 mile on bike
15 doodlebugs
10 inverted push ups
15 kettlebell squats
10 second hollow hold

Tuesday

Rest Day

  Great day today SuperFiters ! Late post but its the end of a great day. Thanks to everyone who came in today and did the make up WOD. Sean you killed it in the WOD today  and deadlift for looked spot on. Nice work ! Wendy also came in and kicked ass too ! And we ended the day with a Toby setting a new P.R. in the deadlift at 415 lbs !

Monday

   Happy Monday SuperFiters ! I wanted to congratulate everyone last week and especially Friday because that was a BURL WOD. Props out to Wendy because she did all the double unders in the WOD and no singles and she has the scars to prove it. Way to work Wendy !

CrossFit 11:00a.m 4:30 p.m.  

Part 1 skill work 
handstand push ups 2x12
strict toes to bar 2x12
overhead squats 2x12
double unders 2x15

Part 2 WOD
3 rounds
10 bar facing burpees 
5 deadlifts 
20 weighted sit ups 
10 dumbbell cleans

Friday

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

3 Rounds
15 cal on bike 
25 double unders
25 kettlebell swings

15 pull ups

Thursday

Rest Day
 
   First off I want to congratulate everyone that did the paleo challenge for January. All of you did a great job ! Kurk lost 12 lbs and 2% body fat congratulations Kurk you killed it !. Also Jolene lost 6 lbs and 4% body fat ! Both of these people had obstacles in the way but that didn't stop them. They stayed strong and finished  out the month. So at the request of all the SuperFiters we are extending the paleo challenge until June. We are going to be putting in $5 a month until the n and the person with the biggest change wins !!! Everyone's looking and doing great Keep up the hard work !

Wednesday

  Today's the day ! bring your A game fro the wod today and also be ready to be judged lol. Were doing our measurements today !!!

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

15 minute a.m.r.a.p. Lucky 7's

50 kettlebell swings and 50 air squats buy in
7 sumo deadlift high pulls
7 push press
7 front squats