CrossfitHeights

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

Stepping Up Her Game

"Somebody may beat me, but they are going to have to bleed to do it."

Tamarraw has been preparing hard for her cert. 1 in April.  This past week was a great one for her, she had a PR on her deadlift, completed a WOD that included 100 box jumps with a 24" box, and is getting better each day at her pull ups.  She continues to push herself to increase her strength so that all of her movements will someday soon, be unmodified.  Keep it up Tamarraw, you are a great example and I am sure you will be a great trainer.

Monday's WOD

Double Unders for 2 minutes

Sit-Ups for 2 minutes

Double Unders for 90 sec.

Sit-Ups for 90 sec.

Double Unders for 1 min.

Sit-Ups for 1 min.

Double Unders for 30 sec.

Sit-Ups for 30 sec.

Record your max number of reps.

Cool Down

Box Jumps

40-30-20

Two Weeks in Iowa with no CrossFit training =

I work with Brett so I know how he is feeling with some time off. We have to travel at times and when we do sometimes it's hard to make time for CrossFit and we always pay the price when we get back. Here is great picture of Brett after doing two tabatas followed by a 1000 meter row. Great Job Brett, a couple more WOD's and you will be as good as new.
 

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. Nobody is going to win a 5,000 meter race after running an easy 2 miles. Not with me. If I lose forcing the pace all the way, well, at least I can live with myself."

Friday's WOD

Thrusters (Men 75 lbs/Women 35 lbs.)

Sit-ups

Burpees

SDHP

21-15-9

15-11-9

11-9-7

Cool Down

20 Strict Pull Ups and 20 Strict Ring Dips.  Break up reps as needed
 

Full House

I wanted to thank everyone tonight for there hard work and effort. This was the largest 4:30 class we've have ever had (18 people). We had to use every box and 45lb plate to make sure everyone had a box for there box jumps. The intensity and comradery were incredible and I truly look forward to seeing more of it in the coming weeks. Great Job Gang lets keep it up.

"At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.”     -- Yuri Vlasov, Soviet Weightlifter   Thursday   Skill/Strength Front Squat 3-3-3-3   MetCon: 10 HSPU 20 Choppers Rounds 4-3-2   Cool Down Wall Sit 2 minutes

A Night of First Muscle Ups

 

Tonight was a great night, after a brutal leg workout both Nick and Mitch succeeded in getting there first muscle-up.  It was an awesome accomplishment guys, your hard work is paying off.  It was also exciting because I was able to capture it on film, so if you never get another one at least I have proof.

I've never known anybody to achieve anything without overcoming adversity."
---Lou Holtz

 Wednesday's WOD

Ring Dips

Sit-Ups

Box Jumps

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

Cool Down

Jump Rope 200-150-100

New Challenge

Mitch is our newest member and after watching a couple of his WOD's all I can think of is what he's going to be like a year from now. He has been a fitness buff for a few years now and found CrossFit on the main site and had been doing it at the local Y. As soon as he found us on-line he made the phone call and was in the door the next day. It's going to be a lot of fun watching Mitch turn into a great CrossFit Athlete.

"The difference between the impossible and the possible lies in a man's determination."

-Tommy Lasorda

Tuesday

Skill/Strength

Strict Press

3-3-3-3

MetCon:

Tabata Squats

Rest 4 minutes

Row 1000

Rest 4 minutes

Tabata Squats

Post each tabata squat #, and row time ( ie. 18 squats, 3:30 row, 18 squats)

Three people will start every 4 minutes, to accomadate rowers.

Cool Down

Wall Walks

20-15-10

Good Morning

There's nothing like a group of CrossFit Athletes getting up at 9:00 AM on a 12 degree Saturday Morning and busting out at WOD. Thanks for the dedication guys, you are all the reason we continue to grow. Keep spreeding  the word that CrossFit training is the greatest overall training you can get. One day we will take over the fittness world.

Monday's WOD

"The Chief"

AMRAP for 3 minutes

3 Power Cleans (Men 135/ Women 65)

6 Push Ups

9 Squats

Rest 1 minutes and Repeat for 5-4-3 Rounds

Post total # of Rounds

Cool Down

Core Test

Have You Seen This Guy

   "The important thing in life is not the victory but the contest; the essential thing is not to have won but to have fought well." -Unknown

 
Chad is one of our most faithful clients who routinely shows up at the gym 5 to 6 days a week.  I know that with all the snow he has been up at all hours clearing the roads and parking lots, and has been unable to make it in this week.  We all look forward to seeing him back in the gym bringing the intensity you see on his face in this picture.  See you soon Chad. 

Friday's WOD

Teams of 4 complete 365 total reps of the following exercises:

Push Press (Men 95 lbs/ Women 65 lbs.)

Row For Calories

Choppers (Men 55 lbs/ Women 35 lbs.)

The Rules: You can do as many reps of any exercise that you want but you have to have a minimum of 50 in each exercise.  For example: your finished score could look like this, Row 50 calories, Choppers 50 reps, Push Press 265 reps.  Three people can work at the same time, but one has to rest at all times.

Cool Down

20 Ring Dips and 20 Strict Pull Ups break up as needed