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2016 Reebok CrossFit Games - The countdown begins!!

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Trainer - Cathy Anderson

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Commitment is what transforms a promise into reality.
Nothing in life is permanent.  Be humble.
Have more than you show and speak less than you know.
The humble man makes room for progress.  The proud man believes he is already there.
Pride is concerned with who is right.  Humility is concerned with what is right.
If at first you don’t succeed…try doing what your coach told you to do the first time.
Give up on giving up.
We fall, but we get up, because the ground is no place for a champion.
Practice like you’ve never won.  Perform like you’ve never lost.
A champion is someone who gets up even when he can’t.
Words that soak into your ears are whispered not yelled.
Forget about finding yourself, go and create yourself.
Good players inspire themselves.  Great players inspire others.
You earn your body.
Train insane or remain the same.
I am the greatest, I said that, even before I knew I was.
If you haven’t found it, keep looking, do not settle.
Stop saying “I Wish!” Start Saying “I WIll!”
If opportunity doesn’t knock, build a door.
Always laugh when you can. It is cheap medicine.
Work hard in silence.  Let your success be your noise.
Only a fool trips on what is behind him.
There is no telling how many miles you’ll have to run while chasing a dream.
Mistakes are proof that you are trying.
Always do your best.  What you plant now, you will harvest later.
You’re off to great places, today is your day!
Today is the future I created yesterday.
You are more important than you realize.
Take care of your body.  It’s the only place you have to live.
That feeling when someone tells you you inspire them.

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Testimonial - Athlete Profile:  Jonnai Mauch

Commitment is what transforms a promise into reality.



CrossFit Classes
Friday July 22, 2016
615-800 am open gym
8:30 am CrossFit

Crush Games WOD 3

DIVISIONS: PRO / RX | MASTERS 35-39 | TEAM RX
9 MINUTE AMRAP OF

9 Pull-ups

9 Front Squats
male 115# / female 83#

40 Double-Unders


DIVISIONS: MASTERS 40-44 | MASTERS 45+
9 MINUTE AMRAP OF

9 Pull-ups

9 Front Squats
male 95# / female 63#

40 Double-Unders


DIVISIONS: AMATEUR / NOVICE | TEAM AMATEUR / NOVICE
9 MINUTE AMRAP OF

15 Hand Release Push-Ups

9 Front Squats
male 95# / female 63#

15 American Kettlebell Swings
male 53# / female 35#

 


 


Nothing in life is permanent.  Be humble.



CrossFit Classes
Thursday July 21, 2016
515 am and 430, 600 pm
Endurance @ 700 pm

WOD

3x
8 Deadlift
rest 20 seconds
20 KB Swings (unbroken)
rest 2 minutes

Then:

50 Cal Assault Bike (60 Cal Row)
30 Thrusters
800 M Run

 


 


Have more than you show and speak less than you know.



CrossFit Classes
Wednesday July 20, 2016
515, 830 am and 600 pm
Open gym 4-6 pm
700 pm Calisthenics

WOD

AMRAP in 8:
8 HSPU
8 Pull-ups

Rest 4 minutes

AMRAP in 6:
15 Ring Dips
15 Box Jump-Overs 24/20

Rest 4 minutes

Complete as many calories as possible in 4 minutes of:
Assault Bike or Concept 2 Rower
(If all rowers and bikes are taken - sled push)

 


 


The humble man makes room for progress.  The proud man believes he is already there.



Good pic!



To help raise funds for Carole and Deb's trip to the Kill Cliff Granite Games we have this fundraiser shirt for sale:

Two options available are:

Men's T-shirt (These are the same styles we ordered the CFM gear in)
Women's Tank Top (Same styles as well:0)
The cost is $20.00 each.

I will have an order form available at the gym!
Thanks so much, Carole

CrossFit Classes
Tuesday July 19, 2016
4:30 CrossFit
5:30 Mobility
6:00 - 7:30 Open Gym

WOD

20 Min EMOM

Minute 1 – 20 Kettlebell Swings
Minute 2 – 3 Wall Climbs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 40 seconds of Plank from Elbows

Then:

Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats
10 Burpees

 


 


Pride is concerned with who is right.  Humility is concerned with what is right.



Last Wednesday in the gym Brookie snapped this picture of Liv, copying Phil on the rings. When Liv insisted I watch the exercises she made up she showed me a series of ring push ups, ring rows, some silly little plank on the rings and ended it by hanging on the rings in this manner. When I asked her what this exercise was called she pointed at Phil! And Brookie looked at me and said, "she's doing the Phil."

All this to say.

When no one is watching, are you doing things you'd like to have copied?

You never know who is following your lead. You never know if someone is looking up to you as a mentor. So, let's all make sure that our actions are worth passing down!

If we do good, good will follow.

CrossFit Classes
Monday July 18, 2016
515, 830 am and 430, 600 pm
Open gym 615-800 am
Calisthenics 700 pm

WOD

With a continuous running clock, perform the following:
0:00 – 1000 Meter Row or 800 Meter Run
5:00 – 75 Shoulder to Overhead 115/75
10:00 – 20/15 Muscle-Ups or 30 Pull-Ups
15:00 – 75 Wall Balls 20/14
20:00 – 75 Box Jump Overs 24/20
25:00 – 800 Meter Run or 1000 Meter Row

 


 


If at first you don’t succeed…try doing what your coach told you to do the first time.



Missing Person Report:

Name: Chrissy
Last Seen: For about 10 seconds last week when she ran in the gym with a check;0)
Height: approx 5'9"
Hair color: Brown

When you see her, please tell her we miss her very very much!

CrossFit Classes
Friday July 15, 2016
Open Gym 615-800 am
8:30 am CrossFit

WOD

PRELIM #1
ALL DIVISIONS
FOR TIME: Row 2,000 meters

SUBMISSION DEADLINE: July 19th, 8:00 pm EST

PRELIM #2
DIVISIONS: PRO / RX | MASTERS 35-39 | TEAM RX
9 MINUTE AMRAP OF

9 Power Snatches
male 95# / female 63#

12 Box Jump Facing Burpees
male box height 30" / female box height 24"


DIVISIONS: MASTERS 40-44 | MASTERS 45+
9 MINUTE AMRAP OF

9 Power Snatches
male 95# / female 63#

12 Box Jump Facing Burpees
male box height 24" / female box height 20"


DIVISIONS: AMATEUR / NOVICE | TEAM AMATEUR / NOVICE
9 MINUTE AMRAP OF

9 Power Snatches
male 75# / female 53#

12 Box Jump Facing Burpees
male box height 24" / female box height 20"


SUBMISSION DEADLINE: July 19th, 8:00 pm EST

Saturday July 16, 2016
7:30 am Super Strength
8:30 am Mobility
9-10:30 am Open Gym

Sunday July 17, 2016
9:00 am Mobility
9:30 am CrossFit
10:30 am Yoga

WOD

Five rounds for time of:

5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots 20/14

 


 


Give up on giving up.



CrossFit Classes
Thursday July 14, 2016
515 am and 430, 600 pm
Endurance @ 700 pm

WOD

Every 3 minutes, for 18 minutes
Deadlift x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%


Then:

Complete as many rounds and reps as possible in 12 minutes of:
12 Lunges w. KB
9 Toes to Bar
6 HSPU

 


 


We fall, but we get up, because the ground is no place for a champion.



Nicaraguan bench press.
When there's a will, there's a way.
One of my dad's favorite quotes.

NO EXCUSES!!

CrossFit Classes
Wednesday July 13, 2016
515, 830 am and 6 pm
Open Gym 4-6 pm
Calisthenics 7 pm

WOD

Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters

5 Hand-Release Push-Ups
10 Box Jumps 24/20
5 Hand-Release Push-Ups
10 Box Jumps
5 Hand-Release Push-Ups
10 Box Jumps

Run 400 Meters

Teammates must do the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin.

 


 


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