Traveling Wilburys

Jaisy pressing strong

Recently we put two maps up on the walls. One of the USA and one of the world. With CrossFit growing as it does, many in our community have and will travel to other affiliates. We also frequently get visitors from around the nation and world. We have started tracking this activity on the maps by placing pins for any place we visit and also tracking our visiting friends. Let's see how many pins we can get up!

On the subject of traveling CrossFitters, we have some news... Coach D and Leif are on an extended road trip and will be visiting some affiliates on their travels. They are keeping a blog of their journey. Driving Miss Dandy

Workout:
35 pound dumbbell clean and jerk; 21-15-9
Rope Ascent; 5-4-3
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Burpee Challenge: 54 burpees today

Dirty D

Devon squatting better than ever.

Virtuosity is what we are looking for. Getting there is the fun part. We don't expect our athletes to have perfect technique on day one, but we do coach our athletes not to lift heavy weight with poor technique and/or limited range of motion. We want our athletes to perform the movements under lighter loads until the technique improves. Often big strong men like Devon are told to work at light loads in order to improve their squat. It is clear that Devon has taken the time to improve his. In the photo above his squat is not perfect, however it is LEGIT. Later in the class he goes on to get 250 x3 with very similar technique.

Workout:
As many rounds as possible in 20 minutes
20 Overhead squat (45 lbs)
10 Pull up
5 Handstand Push ups.
Post rounds to comments
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Reminder: Tonight is Community Night. Bring your friends and family to CrossFit
No Experience required!!!
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Burpee Challenge: 53 burpees today

Stabilized

Chris fighting to stay stabilized

Have you ever heard this from someone new to your box?
"Can we do some abs?"
My favorite response is to quote coach and say:
"We don't do abs."
Often I am met with a blank stare, and a puzzled athlete, So I quickly add.
"Get a set of paralletes, Let's work on your L-Sit."

Workout:
5 rounds for time of:
250 meter row
15 Push ups
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Burpee Challange: 52 Burpees.

Good Times

Adrian and Dutch relaxing by the pool

Playing games can give the body some well needed rest while still exercising the mind. During our recent trip to Tony and Jamie's wedding some of the fittest among us took some time to sit down relax, play, and enjoy the weather.

Does anyone know what game Adrian and Dutch are playing?

Workout:
Box Squats
2-2-2-2-2-2-2-2-2-2
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Burpee Challenge: 51 Burpees

Survey Says...

What is going on in the photo above?
Hint: It originated in San Francisco

Workout:
For time:
50 Burpees
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Monday September 1st we will have a 10am and a Noon class only.
Schedule Changes for September can be found here. And remember this Thursday Night is Community Night. Bring your friends and family!
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Burpee Challange: 50 Burpees!!!
The halfway point has come. Tell us how the challange is going. Post experiences to comments.

Bar work

Kai working the bar

The pull up can be simply defined and easily measured. Arms locked out at the bottom, chin over the bar. There are multiple ways of doing this, the strict pull up, the more efficient gymnastics kip, and even more recently used, the butterfly kip. Learning multiple ways of achieving the simple requirements of locked arms and chin height, can be a great tool in improving our fitness.

Can you kip in the three ways described above? How would you describe your kip?
Have you ever heard of the frog kip?

Workout: The Asster Blasster
1 mile bike sprint; level 20
85 pound DB Deadlift; 21 reps
35 pound DB walking lunge; 21 steps
35 pound BD Thruster; 21 reps
.75 mile bike sprint; level 20
85 pound DB Deadlift; 15 reps
35 pound DB walking lunge; 15 steps
35 pound BD Thruster; 15 reps
.5 mile bike sprint; level 20
85 pound DB Deadlift; 9 reps
35 pound DB walking lunge; 9 steps
35 pound BD Thruster; 9 reps
This workout was originally given by Brenden Gilliam
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Burpee Challange: 49 Burpees.

Conquering Lion

Jacob

This week marks the end of August. Coming this September we are going to start hosting Community Night. Have you ever wanted to show your family or friends what CrossFit is all about? Now is your chance. Every Thursday night in September we will allow anyone and everyone to join us for either our 5, 6, or 7pm classes. NO EXPERIENCE REQUIRED.

These classes will run just as any other class. All workouts will be scaled for ability, even the most seasoned athletes will be challenged.

Workout:
5 rounds of
95 pound Shoulder Press, max reps
Rope ascent, max reps
Rest 3 minutes
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Burpee Challange: 48 Burpees Today

Quality before quantity

Annabell striving for completion

The end points of a movement are a prime concern. Chin over the bar, hips below the knee, active shoulders. Cheating range of motion for the sake of speed, does not serve us well. Some have argued that the little details don't matter, that intensity is everything. CFSC believes in virtuosity. Maximum Intensity is only achievable through quality movement.

Read this article and post thoughts to comments.

Workout: Partner Up
Athlete A: Run 400 meters then tag athlete B
Athlete B: 15 Thrusters then tag athlete A
Athlete A: 15 Pull Ups then tag athlete B
Athlete B: 400 meter run then tag athlete A
continue for twenty minutes
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Burpee Challenge: 47 Burpees

Don't Try This At Home Kids

Colin, our resident gymnast

In the philosophy of CrossFit, there is no final destination. A true CrossFitter never 'arrives' at a level of fitness. CrossFit is a continuous and unending journey that we embark on. No matter what we achieve, there is always MORE to strive for. More weight, more reps, faster times, harder skills... It is a lesson in patience and in perseverance to anyone who is willing to show up. We set attainable goals and work towards achieving them to measure our progress. With discipline (showing up), practice and patience, something that seemed so far from doable at one time can become an achievable goal. Maybe a kipping pull-up is your achievable goal... or a muscle up. Do you have a muscle up? How about linking two or several muscle ups together? Got that? Maybe you should work towards a backwards roll to support or a handstand on the rings. There is always something more...

What's your next goal?

Workout: "Rowing Nelen"
Row 500
15 Overhead squat (95lbs)
Row 500
21 KBS (1 pood)
15 Pull ups
Row 500
15 Overhead squat (95 lbs)
Row 500

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Burpee Challenge: 46 Burpees

Mimicry

Peter going for ten.

At CFSC we encourage our athletes to watch and learn from each other.

What do you see in Peter's squat? What would you like to emulate?

Workout:

7 rounds for time of:
20 squats
15 jumping pull ups
10 Lunges
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Burpee Challange: 45 Burpees