CrossfitHeights

A Rep For Every Day Of The Year

 " Our strength grows out of our weaknesses"

--Ralph Waldo Emerson

I can't tell you how much I have been impressed with Lora's efforts over the last two days.  Yesterday, I saw her easily split jerk 145lbs, and today she completed Diane using 135 lbs for her deadlifts, and for the first time using the bands to complete her handstand push ups, it was awesome.  After talking with Lora she explained that she is going to make an effort to try to make it to atleast four WODs a week in 2010.  I cannot wait to see the result, I'm sure they will be great.  To all our other crossfitters, think about your 2010 crossfit goals, do you want to get the kipping pull up, master the double under, get your first muscle up, or lose some weight.  Talk to one one your trainers, let us know your goals and we will help you achieve them this year.  I'm sure 2010 will be a great year for all of you and for crossfit heights. 

Thursday WOD's

There will only be one Class at 4:00! No Classes on Friday, GO BUCKS! Saturday Normal Hours.

This will be a partner workout, split reps as needed. Only one person works out at a time. Take a vacation three times throughout the workout and have a drink. Then it's back to reality. Have fun and have a great new years!

January has 31 days so we will do 31 Box Jumps

February has 28 days so we will do 28 Jumping Pull Ups

March has 31 days so we will do 31 Push Press

April has 30 days so we will do 30 Air Squats

Time for a Vacation have a Drink :)

May has 31 days so we will do 31 Jump Ropes

June has 30 days so we will do 30 Burpees

July has 31 days so we will do 31 Thrusters

August has 31 days so we will do 31 Push Ups

Time for a Vacation have a Drink :)

September has 31 days so we will do 31 Sit Ups

October has 30 days so we will do 30 Dips

November has 31 days so we will do 31 Dead Lifts

December has 31 days so we will do 31 Choppers
Happy New Years have two Drinks! 

NO COOL DOWN
Have Fun but be safe

Animal In Training

Daren is quickly becoming a crossfit animal.  It is great to see him come into the gym and push all the other guys to elevate their level of intensity so they can keep up.  The great thing about heights is that we all feed off of each other to help push through our WODs. Great job Daren keep up the good work.

"A New Year's resolution is something that goes in one year and out the other"

There will be one work out at 3:30pm on New Year's eve, and the gym will be closed on New Year's day.

Wednesday's WOD

"Diane"

Deadlift (225 lbs for men, 155 lbs for women)

HSPU

21-15-9

Cool Down

Core test

The Crossfit Bug

 

Recently Dave hurt his shoulder which inhibits him from doing anything overhead, but this doesn't slow him down at all.  With some modifications and working on his lower body Dave continues to work hard during his WODs.  See like so many of us Dave has the crossfit bug, he loves it so much it is almost impossible to keep him out of the gym.  I can't wait to see him back at full strength, setting a great example for all of us.

"What does not kill me will only make me stronger."

Tuesday's WOD

Push Jerk  5 sets 2 reps. Practice your form, and increase your weight after each set

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

4 DB Snatch  L arm

8 DB Lunges L leg

4 DB Snatch R arm

8 DB Lunges R leg

15 Pull Ups

Rounds 4-3-2

Reccomended Weight Men 55 lbs, Women 35 lbs

Cool Down

Wall Sit 3-2-1 minutes
 

Finishing Strong

 
As we come to the end of the year I wanted to congratulate Ryan on finishing the year as strong as when he started in July. Ryan continues to amaze me with his dedication to Crossfit, he always makes time to make it into the gym regardless of the 60 to 80 hours of work he puts in running several businesses. If Ryan can make it to the gym 3 to 4 times a week anyone can. Thanks Ryan for all your hard work.

Monday's WOD

Hang Cleans (135M-65W)

Push Ups

10-9-8-7-6-5-4-3-2-1

Back Squat (use same weight as above)

Sit Ups

1-2-3-4-5-6-7-8-9-10

Cool Down

Box Jumps (as high as you can go)

20-15-10

Thank You 

 
  
 
I wanted to thank  the seven dedicated crossfit athletes (myself, and Dave T not shown in the picture) for showing up for the christmas eve Fight Gone Bad.  I was super impressed by everyone's efforts.  No doubt you ate christmas dinner with very little guilt.  Merry Christmas to all of our athletes, I hope you and your families have a great day.    Hope to see everyone Saturday for our 9 and 10 am workouts.

Saturday's WOD

15 Thrusters

20 Burpee Pull Ups

30 Box Jumps

Rounds4-3-2

Cool Down

Snatch Squats 5-5-3-3-1-1

Work on Increasing weight with each round

 

Getting Ready for the Big Day

As Christmas quickly approaches I called up to the North Pole to make sure Santa was still doing his Crossfit workouts. Mrs. Clause answered the phone and told me he was following our Crossfit Heights workouts daily. She went ahead and sent me this photo of Santa doing yesterday's WOD. You can all let your kids know Santa will be in tip top shape for this Thursday's trip around the world.

Wednesday's WOD

"Jackie"

1000 meter Row

50 Thrusters (45lbs)

30 Pull Ups

Cool Down

Wall Ball 25-20-15

Wall Ball Sit ups 25-20-15

Holiday Workout Hours

Thursday: 11:00 am class only

NO Friday Class

Saturday 9:00 am and 10:00 am

Crossfit Does Work

  

Bob has taken some time off the last couple of months to work the fields and do some hunting and after doing "JT" tonight he learned that taking that kind of time off will really slow your time down. Bob's Personal Record for "JT" is 8:31. Tonight he posted a 12:38. I'm not posting this to poke fun at Bob, I'm posting this because it shows doing Crossfit regularly does work. Glade to see you back Bob and looking forward to seeing you post a 8:30 next time we do "JT".

Tuesday's WOD

50 Meter Walking Lunges (down and back twice)

50 Sit-ups

4-3-2 Rounds

CD

Over Head Squats

10-8-6

Paying the Price

Dave found out first hand what missing two and a half weeks will do to you as a crossfit athlete. After completing last Monday's WOD he found out Tuesday morning that he could hardly walk. The best medicine in my opinion is to hit another Crossfit WOD the next day. Way to push thru the pain Dave and we will see you again tomorrow.  

Monday's WOD

J.T.

HSPU

Ring Dips

Push Ups

21-15-9

Cool Down

Front Squats 5-5-5-5

Try to increase weight after each set

Thank You

I just wanted to thank Logan and all our armed forces for serving this great Nation. I always love to see anyone join the Crossfit team but I really love it when our armed forces train with us. These are the men and women I want protecting us because I know they will be prepared for anything. Thanks Logan, Brett, Matt and Vince for all you do.

Friday's WOD

Death BY Pull Ups

Preform one pull up the first minute

2 pull ups the second minute

3 the third, and so on until you cannot get the number you are on done in that minute.

Cool Down

Bring your warm clothes because we are running.

6 laps, 4 laps, 2 laps

Preparing You For The Unknown

Today Colette told me a funny story that I thought I should pass on.  Last year (pre crossfit) Alison and her husband Ryan went to put their hard top onto their jeep for the winter, both of them really struggled and actually thought they me need a third person to help.  This year was a completely different story after 6 months of crossfit training, they easily threw on the hard top with very little trouble, they were both amazed with the strength they have gained.  That's the thing about crossfit it will get you stronger to be prepared for every day life situations.  Sit back Ryan next year Alison will snatch the hard top onto the Jeep all by herself.

Thursday's WOD

Strict Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Cool Down

Jumping Pull ups 100 75 50

Advanced • Intermediate • Foundational