CrossfitHeights

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

 

 

 

Row Row Row Your Concept 2

Every ceiling, when reached, becomes a floor, upon which one walks as a matter of course and prescriptive right.
Aldous Huxley

Tamarraw, Randy, and Jackie quickly found out that a 10 minute MetCon consisting of  a 250m row and 25 double unders for 10 minutes will as we say "mess you up."  No matter how hard they were breathing or how much pain they were in, they never stopped working.   It was awesome to watch them all compete and never give up, great job.

Thursday

Skill/Strength

Power Clean

1-1-1-1-1

3-3-3-3-3

5-5-5-5-5

MetCon: "The Ryan Holland Special

Row 5k-3k-2k

Cool Down

Weighted Push Ups 50-40-30

Snow Day

The only way of finding the limits of the possible is by going beyond them into the impossible.
Arthur C. Clarke

 

 
Since mother nature had it's say, and the gym was closed I was able to come home early from work and spend some extra time with the kids. Thanks to CrossFit it gives me enough energy to play in the snow and keep up with these two. Although from the looks of it I lost the snow ball battle, oh well this is one battle I don't mind losing.  Weather pending I will see all of you in the gym on Wednesday, keep checking the website.

 

Wednesday's WOD  Take Your Pick

#1 (From Tuesday)

Skill/ Strength

Push Jerk  3-3-3

MetCon:

250m Row

25 Double Unders (Triple the number if can't do DU's)

AMRAP in 10 Minutes

We will accommodate class size by starting a new WOD every 10 minutes until everyone has finished the workout.

Or

 #2 Partner Workout

40 Med Ball Thrusters over pull up bar to partner

40 Alternating Med Ball Sit-Ups

40 Alternating Box Jumps

AMRAP in 20-15-10 minutes

Cool Down

Handstand Hold (Headstand if you can't get in the handstand position)

3-2-1 minutes

Tuesday's Classes are all canceled

Due to weather conditions we will be closing the gym today.. Please check back to see when the gym will be reopened and for the new WOD schedule.  Everyone please be careful out there and we will see you soon.