30 Dec 2014
Best part of 2014?
Before we talk about New Year’s resolutions (that’s tomorrow), let’s recount 2014. What was your highlight? Most memorable moment? Biggest accomplishment? What are you most proud of?
For me, I FINALLY achieved my goal of qualifying and competing at the CrossFit Games – definitely my highlight!
Below: Ken being ok with being on the longevity path to a muscle-up. Ken, there’s a lot of man to get through the rings, but stick with it, enjoy the ride, and you will get there!
New Years Last Stand
Coaches Choice Preparation
“2014 Farewell”
3 Rounds (with a partner)
20 Walking lunges
14 Clean & Jerk (135/95)
20 KB Swings (53/35)
14 Toes to Rings
(Each partner must finish their reps of a movement before the 2nd partner can begin that movement. To advance to the next movement partners must complete all reps of the current movement.)
Immediately after – CASH-OUT: 2014m Row
Total is split between partners)
Include CASH-OUT in total time
29 Dec 2014
The Path of the Master
If you’ve been with us for a while, there’s a good chance you read Mastery when you first arrived. We used to hand it out to all our clients, and somewhere along the way we broke from this tradition (although Patty’s always pushing us to re-instate it).
I’ve been feeling like I’ve been on a plateau lately so I pulled it out and re-read it. And boy did it resonate with me.
I’d like to share this blog I wrote about the plateau. If you feel like you’re not improving as fast as you’d like, read it, and then read Mastery.
Enjoy the plateau!
Tuesday Lesson Plan
Preparation: 10 minutes
Coaches Choice
Strength: 20 minutes
A) Weighted Power Box Jumps
B) Backsquats 5×2
*Show up and crush em.
*Be explosive. No slows.
Conditioning:
RETEST!
C) “Bodysquat Sprint”
30 Bodyweight Backsquats
1000m Row
D) Max Effort Pull Ups
28 Dec 2014
Walter Gets His First Muscle-Up!
Although it’s not always about the end goal – the process is to be savoured, as well – we had a handful of people get their first muscle-ups in our “All I Want for Christmas is a Muscle-Up program.” Walter was one. Here’s his second muscle-up. Congrats, Walter!
Monday Lesson Plan
Preparation: 10 minutes
A) Coaches Choice
B) Xiaopeng Forward 3×5/5
Strength: 15 minutes
Shoulder Press 1RM
*Leaderboard!
Conditioning:
21-15-9
Shoulder to Overhead 135/95
Twisting Ball Slams 20/12
26 Dec 2014
Holiday Atonement …
Come on in today and atone for all the fun you have had the last few days. 
If you haven’t been celebrating then come on in and lay a beat down on Barbara.
Saturday Lesson Plan
Coaches Choice Prep
“Barbara”
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
*Rest 3 minutes between rounds
*Badasses rest no minutes.
EVENTS AND WORKSHOPS
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What Weakness 101 is all about!
As a CrossFit athlete and coach, I know its hard to master all the things that come along with CrossFit. Classes are awesome, they build community like no other fitness regime out there, plus they are
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