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2016 Reebok CrossFit Games - The countdown begins!!

Sweatin’ with your Sweetheart 2016

HOW DO I GET STARTED?

CrossFit and ART

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Trainer - Meet the owners:  Jim and Carole Turnbo

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Let’s Go CFM Athletes - Keep up the good work in Lurong!!!
If you hang out w/ chickens-you’re going to cluck & if you hang out w/ eagles-you’re going to fly.
Don’t forget to love yourself.
It’s not happy people that are grateful.  It’s grateful people that are happy.
Have you signed up for the open…JUST DO IT!!!
If I could turn back time to the good dope days…
Every great accomplishment was believed to be impossible at one time.
Success is born out of arrogance, but greatness comes from humility.
I am committed to being a better person today than I was yesterday…
What’s meant to be will always find its way.
Silence is sometimes the best answer.
Have patience.  All things are difficult before they become easy.
If you want something in your life you’ve never had, you’ll have to do something you’ve never done.
Don’t make change too complicated, just begin.
Talent is God given, be humble.
true humility is staying teachable, regardless of how much you already know
Do not tolerate disrespect, not even from yourself.
Failure is success IF we learn from it.
Safety doesn’t happen by accident.
take care how YOU speak to yourself, because YOU are listening
A ship is safe in the harbor, but that’s not what ships are for.
May my heart be kind, my mind fierce and my spirit brave.
courage doesn’t mean you don’t get afraid; courage means you don’t let fear stop you
Be so good they can’t ignore you.
Fail harder.
The best preparation for good work tomorrow is to do good work today.
NEVER miss a good chance to shut up.
Conflict cannot continue without your participation.
Although no one can go back and make a brand new start,
You can make a wish, or you can make it happen.

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Testimonial - Athlete Profile:  Jonnai Mauch

Let’s Go CFM Athletes - Keep up the good work in Lurong!!!

CrossFit Classes
Friday February 5, 2016
8:30 am CrossFit
6:00 pm Lurong Challenge Participants (gym will open at 5:30 pm)

WOD

Movement Details - Men

Complete 4 Rounds for time:

Level III (3)
10 Toes to Bar
10 Snatches at 135 lbs

Level II (2)
10 Knees to 90
10 Snatches at 95 lbs

Level I (1)
10 Sit Ups
10 Ground to Overhead at 65 lbs

Movement Details - Women

Complete 4 Rounds for time:

Level III (3)
10 Toes to Bar
10 Snatches at 95 lbs

Level II (2)
10 Knees to 90
10 Snatches at 65 lbs

Level I (1)
10 Sit Ups
10 Ground to Overhead at 45 lbs

 


 


If you hang out w/ chickens-you’re going to cluck & if you hang out w/ eagles-you’re going to fly.



CrossFit Classes
Thursday February 4, 2016
515, 830 am and 430,6 pm

WOD

2000 M Row for time:

Then:

CrossFit Open WOD 11.3


Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165 / 110)
Jerk (165/ 110)

Description
Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Endurance @ 7:00 pm

Cathy - I think Nate would like to play the dice game?!?!?

 


 


Don’t forget to love yourself.



CrossFit Classes
Wednesday February 3, 2016
515,830 am and 430,6,7 pm

WOD

1 Rep Max on
Shoulder to OH

Then:

Max Reps
Bench Press

1. 75% body weight
2. 100% body weight

 


 


It’s not happy people that are grateful.  It’s grateful people that are happy.



So, we've been playing some reindeer games at the gym in the evening. Handstand races to the clip and tonight our attempt to make a tri-pod. Just pretend you don't see Matt's hand holding it all together. I'll make sure to post the video bloopers on Facebook if you're looking for a good laugh.

CrossFit Classes
Tuesday February 2, 2016
4:30 pm CrossFit
5:30 pm Mobility
6:00 pm Competition Team

WOD

15.5

27-21-15-9
Row for Calories
Thrusters

 


 


Have you signed up for the open…JUST DO IT!!!



It's February 1st.
The first open wod will be announced on February 25th.
EVERYONE needs to get registered on games.crossfit.com ASAP so that we can have some fantastic Friday nights hanging out and doing the open WOD's.
If you haven't done this before and aren't sure what you are getting into...do it anyway.
THIS IS GOING TO BE AWESOME!!!

And, if you are able - please take the judges course as well. The more judges we have, the better off this runs. It really helps you understand the standards of all the moves as well.

CrossFit Classes
Monday February 1st, 2016
515, 830 am and 430,6,7 pm

WOD

You have 8 minutes to find your max in:

3+3+3

Hang Squat Clean
Shoulder to OH
Front Squat

Your max is all 9 reps without putting the bar down.

Then:

Annie for Time:

50-40-30-20-10

Double Unders
Sit-ups

 


 


If I could turn back time to the good dope days…

Friday January 29, 2016
8:30 am
Lurong WOD @ 6:00 pm

WOD

Movement Details - Men

Level III (3)
10 Power Cleans at 135 lbs.
20 Wall Balls- 20 lbs. ball at 10 ft. target
30 Double Unders

Level II (2)
10 Power Cleans at 95 lbs.
20 Wall Balls- 20 lbs. ball at 9 ft. target
30 Single Unders

Level I (1)
10 Power Cleans at 65 lbs.
20 Med Ball Cleans at 20 lbs.
30 Single Unders

Movement Details - Women

Level III (3)
10 Power Cleans at 95 lbs.
20 Wall Balls- 14 lbs. ball at 10 ft. target
30 Double Unders

Level II (2)
10 Power Cleans at 65 lbs.
20 Wall Balls- 14 lbs. ball at 9 ft. target
30 Single Unders

Level I (1)
10 Power Cleans at 45 lbs.
20 Med Ball Cleans at 14 lbs.
30 Single Unders

 


 


Every great accomplishment was believed to be impossible at one time.



CrossFit Classes
Thursday January 28, 2016
515 am and 430, 6 pm
8:30 am open gym
7:00 pm Endurance

WOD

Front Squat

In 15 minutes build to a heavy set of 3.

Then:

EMOM for 8 Minutes

2 Power Snatches - start @ 70% of your 1RM
Add weight every minute.

 


 


Success is born out of arrogance, but greatness comes from humility.



Now that's a good rep!!!

This picture is priceless.

CrossFit Classes
Wednesday January 27, 2016
515, 830 am and 6,7 pm
Open Gym 4-6 pm

WOD

In teams of 3:

20 minute AMRAP:
Station 1: Row for calories
Station 2: 120 ft Double KB walking lunge 2 x 55/35
Station 3: Rest

 


 


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