Monthly Archives: February 2013

Hamstrings!

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Tomorrow you will be shooting for 3 sets, 10 reps, of your heaviest weight deadlifts. These are touch and go. So once you warmup and get to a heavy weight you must complete all ten reps before resting the bar back on the ground. Try not to bounce the weights off of the floor. Every rep should be a struggle!
Remember Friday is our Level testing and potluck so bring your best dishes and best beverages. I am a fan of Guiness. Just saying. We will start the testing at 5 pm then potluck after.

Deadlifts
3×10 for max weight while maintaining good safe form

Fight Gone Badder
1 min work at each station followed by a minute rest after each round for a total of three rounds
Pull-ups
Kettlebell swings
Overhead squats
Walking lunges
Rest

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Time is the one thing you will never get back

[Youtube=http://m.youtube.com/watch?v=Sk56VxaeqEQ]

Hmm so I’m trying to post a YouTube video for you all to watch but I don’t think I’m doing it right. Damn you technology! Anyways if you get an opportunity check it out. Yes there are some bodybuilding references but just substitute bodybuilding with crossfit and you’ll be good. Or just ignore the bodybuilding references all together it really doesn’t matter.
The important part of the video is asking the question…what are you doing to make the most of the limited time you have? At work, in life, or at the gym. Do you show up at the gym and go through the motions or do you go as hard and as heavy as you can with technique always in mind? Be honest with yourself. If you truly want to see improvement, you need to invest quality time at the gym constantly focusing on improvement.

Power Jerk + Split Jerks
2+1

20 wallballs
20 front squats
20 burpees
30 wallballs
30 shoulder to overhead
30 burpees
20 wallballs
20 front squats
20 burpees

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The most athletic dynamic lift

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The Snatch
Our most complicated technical lift. If one masters the snatch that skill will transfer over to pretty much anything we do. Midline stability, flexibility, strength, power, speed, coordination, accuracy, timing? The list of athletic attributes goes on and on. The snatch has them all. Because of this, don’t expect to walk in one day, practice the snatch a few times and immediately look like the guys in the Olympics. There’s a reason the snatch and clean and jerk is an Olympic event. Those that master the lifts have spent their entire lives solely working on those lifts and only those lifts. So please have patience when working on your lifting. Develop a strong foundation of technique first then the weight will follow.

3 position Snatch work
Then…
3 rounds
Max effort toes to bar
Max effort handstand hold focusing on hollow rock
Finish with…..
Isabel!
30 snatches for time (135/95)

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Monday motivation

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The flooring is in and installed thanks to the help of a few of our guys. Thanks Evan and Caden! It looks sweet. I can’t wait to drop some heavy weight on it. This is the week before the open and the energy is high at the gym. Hopefully you all have signed up and are ready to compete. We will be hosting the week’s workouts every Saturday starting around 1030am.
Lets continue to train hard and push each other. This week we will be shooting for some maxes that way you all can have some new baseline numbers. If the workout says max, work hard to make it a true max!

Sprints
8x100m
Rest
Work towards 1 rep max Back Squat
Then Annie
50 40 30 20 10
Double unders
Sit-ups

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Rest day

Congrats to the winners of today’s competition. I stopped by and saw solid efforts from everyone out on the main floor! The workouts from now on will only get more intense.
There is so much in store these coming months. Kicking things off this week will be our Level 1 and 2 testing. Followed by our potluck. These level testings will be both fun and challenging. Then it’s games season!
Five weeks one workout a week, compete against the worlds best. This is a great test of where your fitness stands against everyone else’s.
We’ll then finish things off with the Oly course.
I am so excited to see how our gym grows and improves over these coming months. So rest up, eat right, hydrate and get ready for some great workouts!

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Free seminar tickets

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Along with our usual open gym Saturday, we will have a great opportunity for those of you wanting to participate in the upcoming Oly seminars. Starting at 10am tomorrow there will be a chance for two lucky members to get a free ticket to the seminar. This goes without saying but I’m still going to say it! This is a big deal! A $250 value and the opportunity to be trained by one of the best in the world!
Of course, in true crossfit fashion, these two spots will not be given away easily. You will have to work for it! All good things come as a result of hardwork and this is no different. So get to the gym, give it everything you got and earn a free spot to our seminar!

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He’s coming!

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For those that have not heard yet, Chad Vaughn is coming to our box! We will be hosting two one day Olympic Weightlifting seminars coached by Chad. Space is very limited and we are giving our members first dibs before the seminar goes public. The seminar is $250 per person and you have until Wednesday to sign up. The link with more info can be found on our Facebook page. There will also be more info to come. Big things at CrossFit Las Cruces!
Want to live a healthier lifestyle? Lift big weight? Go to the games? Hmmm let me see…..top games athlete Azadeh Boroumand, Olympian Chad Vaughn, YourDay coach Siddeeq Shabazz. I think our gym has the resources available to get you there. We can only do so much! Now please please please use your resources to achieve your goals! You will not find anything else like this here in Las Cruces.

Establish a 1 rep max Clean and Jerk
Then…..
The nastiest of girls I have had the pleasure of doing……
Fran!
21-15-9
Thrusters (95,65)
Pull-ups

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