CrossfitHeights

Getting Back In Shape

“Train you body not your ego"

 
Recently Joe along with his son Elliott have made the commitment to get into better shape.  Joe has been in working hard to get through the WODs.  He knows that the road to getting into crossfit shape may be tough at times, but the future results will be tremendous.  Keep it up Joe soon you will be running circles around Elliott.

Thursday

5 DB Hang Cleans

5 DB Front Squats

5 DB Push Jerk

Men 55 lbs./ Women 35 lbs.

Rounds 8-6-4

Cool Down

30 Med Balls Sit Ups and 30 Mason Twists

Getting Fit for Life

Age is an issue of mind over matter.  If you don't mind, it doesn't matter.  ~Mark Twain

Laurel is becoming one of my favorite CrossFitter's at CrossFit Heights. She comes in everyday with a great attitude and ready to jump right into it. She continues to ask me everyday if she can do just a little more. I was trying to keep her on the Blue level for a while but with her determination and drive I think it may be time to move her up to Red level. Now all we have to do is get her husband Steve's back healthy so he can get in here and join her. You don't know what your missing big guy. You would be so proud of your wife. Let's get that back healed up quickly, can't wait to see you too work out side by side.

Wednesday's WOD

Row 1000m

Rest for 3 minutes

Then AMRAP in 10 minutes

15 Double Unders

10 Push Ups

5 Sit Ups

Cool Down

T2B or K2E

25-15-10

Enjoying The Pain

"I shall not fear. Fear is the mind killer. Fear is the little-death that bring total obliteration. I will face my fear. I will permit it to pass over and through me. And when the fear has passed, I will turn the inner eye to see it's path. Where the fear has gone, there will be nothing. Only I will remain."

Shawn is one of our newest members at CrossFit heights, and is quickly becoming a CrossFit animal.  He is always staying late to practice movements, soak up knowledge, or to help out when needed.  I have been happy to see how excited he is about CrossFit, and impressed with his dedication.  Keep it up Shawn I am sure you will be a force to be reckoned with very soon.

Tuesday's WOD

Run 800m

50 Jumping Pull Ups

20 Med. Ball Cleans

Rounds3-2-1

Cool Down

Strict Press

25-15-10 

We're all proud of you Vince

 
 Vince made all of us at CrossFit heights so proud today as he competed in the sectionals against some of the best athletes in the world.  We were all very impressed with the determination, heart, and great form Vince displayed during his three WODs.  He truly inspired all of us who watched him, and we are glad to have him on our team.  Great job Vince, enjoy your time off, we will see you when you get back from Texas.

"Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.”

Monday's WOD

The forth WOD of the the sectional

Power Clean and Jerk (155lbs/ 105lbs.)

Pull Ups (Chest to Bar)

Box Jumps (24" box)

15-12-9

Cool Down

Weighted lunges down and back two times.

Good Luck

Just wanted to wish Vince good luck this weekend at the Arnolds were he will be compeating in the 2010 CrossFit Sectional Qualifier. I know he will make all of us at CrossFit Heights very proud. In honer of Vince we will be giving you a choice of two of the four WOD's Vince will be doing on Sunday. Have fun with it and give Vince a time to shot for.

Friday's WOD

WOD 1

7 Reps -Deadlift 225 Men/155 Women

11 Reps - Weighted Vest Burpees 30LB Men/15LB Women

5-4-3 Rounds For Time!

or

WOD 2

Row 500-400-200

15 Reps OHS 95LB Men/65LB Women

Row 500-400-200

15 Reps Toes to Bar

2 Rounds for Time!

Cool Down

Run 1 Mile-3/4 Mile-1/2 Mile

Looking Good

"There is no almost. You either pass or fail, pick one."

 

Loe shows what great range of motion looks like on his push ups to hang squat cleans. Loe makes a great effort to get to the gym 3 days a week and I can't wait to hear how his golf game improves this year. Keep up the hard work and your golf partners won't know what hit them.

Thursaday's WOD

Medball Cleans

Warrior Burpee's

21-15-9

15-11-9

11-9-7

Cool Down

Ring Dips

40-30-20

Say What?

Impossible is just a big word thrown around by small me who find it easier to live in the world they've been given, than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible it temporary. Impossible is nothing!

Lets play...What is Colette saying to Step and what is Vince thinking? (my shot at it) Colette: No really, your butt  looks great. Vince: (ya it does....) Post your comments below.

Wednesday's WOD

"Karen"

150-125-100 Wall Balls (men 20 women 14)

Cool Down

Wall Ball Sit-Ups

50-40-30

 

There's no Place like "CrossFit Heights"

" Don't see others as doing better than you. Beat your own records everyday and you will surely find success! Remember success is a fight between you and yourself."

 Daren shows off his new kicks which just happen to resemble Dorthy's Shoes in the Wizard of Oz... Just Kidding Daren. I love the new shoes. On a serious note Daren was never able to do Double Unders until he put those shoes on. Now he cranks through them without any

problems. Maybe there is some magic in those things.

 

Tuesday's WOD

 

If your Doing Red start by Rowing 500 meters first. Blue Rows 250, Green doesn't Row

50 squats

10 push-ups

40 squats

20 push-ups

30 squats

30 push-ups

20 squats

40 push-ups

10 squats

50 push-ups

 

Cool Down

Double Unders

50-40-30

 

 

Future Crossfitter

 

"Other things may change us, but we start and end with family” Mackston gets his game face on right before he snatches 195 lbs overhead. Mackston has a huge advantage over everone else in the gym. He is so low to the ground it is very easy to pull himself under the weight. Mackston's family Chad and Jeanette are very proud of Mackstons progress the last few weeks. I guess we all would be just as good if we've been doing CrossFit over half our lives. Great job little guy, we all look forward to your next accomplishment. Monday's WOD Click on each lift to watch Video 7 Power Snatch 7 Snatch Balance 7 Overhead Squats 7-6-5 Rounds (M-95,W-65) Cool Down 40-30-20 Box Jumps

Looking Back

I was going through some old pictures and found this one of Colette sweating her butt off. I figured we are all tired of being cold at the gym so I thought I would show a picture of how hot it will get in there this summer. Hold on guys, only a few more weeks of cold. Then we can all complain about being HOT!

"This is my body. And I can do whatever I want to it. I can push it. Study it. Tweak it. Listen to it. Everybody wants to know what I'm on. What am I on? I'm on my bike busting my *** six hours a day. What are you on?"

-Lance Armstrong

Thursday's WOD

50-45-40 Wall Balls

50-45-40 Pull Ups

35-30-25 Wall Balls

35-30-25 Pull Ups

20-15-10 Wall Balls

20-15-10 Pull Ups

Cool Down

Power Cleans

3-3-3-3

Her First Kipping Pull-Ups

"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit."
  
Lately Jen has been spending extra time in the gym working hard to get her kipping pull ups down.  I knew she was close and today her hard work paid off as she was able to do several consecutive kipping pull ups in a row. Jen sacrificed time and some skin, but was unwilling to give up until she achieved her goal.  I can't tell you how proud I was of her accomplishmeant, it meant allot to see the excitement on her face. Great job Jen, well like the quote says above I guess it's time to set a new goal!
 

Tuesday's WOD

"Angie"

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Squats

Cool Down

Row 1500-1000-500