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2016 Reebok CrossFit Games - The countdown begins!!


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Trainer - Cathy Anderson


Never be silent just because someone else wants you to be.
Respect is earned.
The pain you feel today will be the strength you feel tomorrow.
Age is no barrier.  It is a limitation you put on your mind.
Never say never because limits, like fears are often just an illusion.
He who is not courageous enough to take risks will accomplish nothing.
Success does not come to you.  You go to it.
Think training’s hard? Try losing.
Perhaps, I am stronger than I think.
Stay strong.
Being happy never goes out of style.
A ship is always safe at the shore but that is not what it is built for.
The biggest mistake you could ever make is being afraid to make one.
If it scares you it might be a good thing to try.
Every one wants to be a diamond but very few are willing to get cut.
In the end we only regret the chances we didn’t take.
Be so good they can’t ignore you.
Never quit.
Train like an athlete, eat like a nutritionist, sleep like a baby, win like a champion.
Every champion was once a contender that refused to give up.
Never let success get to your head and never let failure get to your heart.
Success is not final, failure is not fatal; it is the courage to continue that counts.
With each sunrise we are given a chance for a new beginning.
Every end is a new beginning.
Growth happens in the valleys.
Will it be easy? NOPE.  Will it be worth it?  Absolutely.
I’m gonna make the rest of my life the best of my life.
If you do not change direction, you may end up where you are heading.
If you don’t see yourself as a winner then you cannot perform as a winner.
The most distinguishing features of winners is their intensity of purpose.

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Testimonial - Athlete Profile:  Jonnai Mauch

Never be silent just because someone else wants you to be.

This photo is completely awesome and shows all the hard work that was put in this past weekend.

CrossFit Classes
April 29, 2016
830 am


Mini Kelly

3 Rounds
400 M Run
30 Box Jumps 24/20
30 Wall Ball 20/14

Time Cap 20 Min

Sunday May 1, 2016
900 am Mobility
930 am CrossFit
1030 am Yoga


3 Rounds:

Max rep HSPUs/Push ups
2 minute row
2 minutes rest between rounds


3 Rounds:

Max rep C2B/Pull-ups
2 minute run
2 minutes rest between rounds



Respect is earned.

I love this picture. Those rings have haunted me many many times...not this time! Friday night before the WOD Jim said, "what's your goal?" I said, "to finish the WOD!" What he didn't know was hours earlier I told Dr. Leffler my goal was to get 15 of the 21 muscle ups in the time limit. When Jim asked me, I was afraid to tell him I didn't think I could finish so I simply said, "to finish!" And I did! I hate when I underestimate my true worth, what I am capable of.

Respect is earned - and I will get it one ring muscle up at a time.

CrossFit Classes
Thursday April 28, 2016
515 am and 430, 600 pm


It's Team Thursday:

In Teams of 3, split the work as needed:

100 Cal Row
100 Deadlifts 135/95
80 Cal Row
80 Hang Power Cleans 135/95
60 Cal Row
60 Front Squats 135/95
40 Cal Row
40 Shoulder to Overhead 135/95
20 Cal Row
20 Clusters 135/95

Endurance @ 7:00 pm



The pain you feel today will be the strength you feel tomorrow.

A special thank you to our pacers for this past weekend. Thankful to have you boys to WOD with - thanks for taking time out of your weekend to hang with the master girls!!

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


15 Minutes to establish 4 Rep Bench Press DB/KB Max


10 Min AMRAP

10 Push Press 115/75
20 Ring Rows with feet elevated
100m sprint



Age is no barrier.  It is a limitation you put on your mind.

This is a great quote as we sit here refreshing the leaderboard tonight waiting to see our final placement in the 2016 Masters Qualifier. Never use age as an excuse for not being able to do something...I want to continue growing physically, mentally, spiritually and emotionally until the moment I take my last breathe! And you should to.

CrossFit Classes
Tuesday April 26, 2016
4:30 pm CrossFit
5:30 pm Mobility
6:00 pm Comp Team


5 rounds each for time:

15 Burpees to target
50 DU’s
15 Toes 2 Bar
3 minutes rest



Never say never because limits, like fears are often just an illusion.

CrossFit Classes
Monday April 25, 2016
515, 830 am and 430,6,7 pm


15 Minutes to find 5RM on Box Squat


EMOM 12 Minutes
1. 10 Sec L sit hang
2. 15 Sit-ups
3. 20 Hollow Rocks



He who is not courageous enough to take risks will accomplish nothing.

Yep it's your friend a beer, I mean kill cliff by writing their name on the whiteboard...and paying for their drink. Next time they come in- drinks on you!!
Also, it's been tough keeping track of who owes or who I owe;0). So please use the board for this purpose.

Masters Qualifier Info:

I promised some of you I'd post my WOD's for this weekend. I have 5 scored events - my first score is my placement in the Open (59) - my next 4 scores will come from these events:

21-15-9 reps for time of:
Row for calories
Men use 95 lb.
Women use 65 lb.

1-rep-max deadlift

Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans
Men use 155 lb.
Women use 105 lb.

For time:
55 burpees
34 overhead squats
21 muscle-ups
Men use 95 lb.
Women use 65 lb.
Time Cap: 20 minutes

We will be at CFM on Friday evening -opening the gym at 5:00 pm. We will be at CF061 on Saturday afternoon - I'm thinking around noon but will post time for sure once I talk to Nick tomorrow. We would love to have you all come out and support us and cheer us on!!!

3,2,1 GO!!!

CrossFit Classes
Friday April 22, 2016
8:30 am


9 Min EMOM

1 Clean & Jerk @ 75% 1RM


AMRAP in 8


Box Jumps 24/20
Toes to Bar

Sunday April 24, 2016
9:00 am Mobility
9:30 am CrossFit
10:30 am YOGA IS BACK!!!


32 Min EMOM

Min1: 30-45 Sec OH Barbell Hold 95/65
Min2: 30-45 Sec sandbag clean and jerks
Min3: 30-45 Sec sled drags
Min4: Rest



Success does not come to you.  You go to it.

Happy Masters Qualifier WOD Release Day:
Tonight (Thursday) at 8:00 pm Deb and I will learn our fate for the 2016 Masters Qualifier WOD's.

We have tentative plans (subject to change once we actually know what we are doing);

Friday April 22: 5-7 pm CFM
Saturday April 23: 8-10 am or 12-2 pm CFM
Sunday April 24: 12-2 pm CFM
Monday April 25: Will be finishing up as needed.

We'd love to have you come out and cheer us on...we also need certified judges for each of us if any of you that passed the judges course would like to come out as well.

CrossFit Classes
Thursday April 21, 2016
515 am and 430, 600 pm


4 rounds

6 back rack lunges 155/115
10 jumping split lunges with DBs 30/20
15/10 calorie row or bike

rest 3 min between rounds

Endurance @ 7:00 pm

8 X 200M sprints

One partner sprints while the other partner does the following:
Air squats
Reverse lunges

Then tag your partner and switch.
Each person will do eight sprints.



Think training’s hard? Try losing.

CrossFit Classes
Wednesday April 20, 2016
515, 830 am and 6,7, pm
4-6 open gym


6 minute alternating EMOM:
Odd minutes: 12 step ups with sandbag on shoulders
Even minutes: 8/8 Single Leg RDL’s (KB)



Abmat Sit-ups
Double Unders



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