18.1 has been announced!
Come do 18.1 in your best 80's gear tonight at 6:30!
We'll be raffling off a 1 hour massage generously donated by Head 2 Toe Spa and Salon!!!
Click here for Open FAQ's!
Friday regular class WOD:
150 SDHP + Farmers carry
150 Pushups + L Sit
150 Cal on Bike + Bicep
Switch as needed. Numbered movements only count while the other buddy is doing the carry, L sit, or bicep movement (DB curl, BB curl, chinup, ring curl, etc)
6:30pm Friday Night Lights WOD:
Complete as many rounds as possible in 20 minutes of:
10 dumbbell hang clean and jerks
14 / 12-cal. row
The first open WOD comes out tonight! Any thoughts on what the workout will be?
How have you prepared yourself this year? Did you train as hard as you should have? I always felt the open found every movement I struggled with and put them into the open workouts! Remember how hard you worked this past year! Leave every workout on the deck and give it your best effort. Leave the gym knowing....you gave every rep possible during the workout.
Work Hard. Stay Humble.
1 min Row......1 min off
2 min Row......2 min off
3 min Row......3 min off and foam roll
5 min Row......5 min off and foam roll
10 min Row.....10 min off and foam roll
What’s the difference between the CrossFit HQ Open and the CrossFit Granbury Intramural Open?
When and where will FNL’s be held?
Who can participate and will it cost me anything?
What are the themes and do I need to dress up to participate?
Can we do the open workout instead of the Friday WOD during Friday classes?
Can I do my own workout during FNL’s?
If I need a certified judge, when can I be judged and can I be judged during a normal class?
Who can be a judge and who are the judges?
FAQ's about the Open will be posted by noon today (Wednesday)! If you have a specific question, post it below and we'll be sure to address it!
Skill:Clean 5-5-5-5-5 (50%, 60%, 70%, 80%, max)
10-20 dips on the (-)'s
Get In the Game
by Andrew Thompson on February 6, 2018 in From Our ChaplainsWhat fitness goals do you have this new year? Athletes always have goals, whether they want bigger muscles, heavier lifts, or faster times, athletes seek something bigger.
Maybe you wouldn’t consider yourself an athlete…yet. If you’re not, could you make your goal to become one? Get in the game. Stop being a spectator. Stop talking about getting in shape and make the goal to do something about it.
And what goals do you have for your faith? When it comes to your faith, are you more like a spectator or an athlete?
Does your faith look more like basic rule-following or big risks and and big gains?
There’s a story in the Bible about a young man who Jesus challenged to a faith bigger than just basic rule following. He gave him a big goal and challenged him to a big risk that would result in great gain. But the young man couldn’t remain a spectator. He would have to get into the game.
Here’s the story:
“Someone came to Jesus with this question: ‘Teacher, what good deed must I do to have eternal life?’
‘Why ask me about what is good?’ Jesus replied. ‘There is only One who is good. But to answer your question—if you want to receive eternal life, keep the commandments.’
‘Which ones?’ the man asked.
And Jesus replied: ‘You must not murder. You must not commit adultery. You must not steal. You must not testify falsely. Honor your father and mother. Love your neighbor as yourself.’
‘I’ve obeyed all these commandments,’ the young man replied. ‘What else must I do?’
Jesus told him, ‘If you want to be perfect, go and sell all your possessions and give the money to the poor, and you will have treasure in heaven. Then come, follow me.’
But when the young man heard this, he went away sad, for he had many possessions.” (Matthew 19:16-22 NLT)
He was comfortable doing religious things, keeping the commandments, and following the rules. He was comfortable as a religious spectator.
But to actually follow Jesus was a bigger challenge than he was prepared for. So he walked away sad and unchanged.
This year, I don’t want you to walk away as a sad spectator in your fitness or your faith. Get in the game. Become an athlete.
What faith-goal do you imagine Jesus is putting before you? What seemingly impossible task is he calling you to? It’s probably not selling all your possessions, but it’s definitely going to be challenging.
Set a goal for your faith. And get in the game.
How is your body feeling as we have prepared for the Open?
Are you finding out your strengths and weaknesses?
What are you doing to prepare yourself?
What are you doing to improve your weaknesses?
As the next month goes on we will continue to introduce you to the Open and the past Open workouts. You will find that these workouts may be a little more strenuous than we have been doing. These workouts are created for some of the top athletes in the world. We have the opportunity to push our bodies during the Open to showcase both our strengths and our weaknesses. This month may be very challenging for you and for your body. Look at these next 5 weeks as an opportunity to create new goals, learn new skills and push yourself just a little bit further than you normally would. Although we want you to push yourself, we also want you to listen to your body. If your shoulders need a break, drop the weights and do some light reps. If you need to scale a WOD, then don't be afraid to do that. Ask your trainer to show you some mobility stuff that will help your muscles during these tasking weeks ahead.
Keep up the great work and remember the reason you are here, remember why you CrossFit and remember that you are built for hard things. Have a great week.
Handstand / Handstand Walk
OH Weighted Lunge
This is THE week my friends! It's nice weather. We're feeling good. We're looking good. Let's pour some sugar on it and perform good! We're going to lift all the weights. We're going to do all the things. We're going to cheer all the cheers, and by the time Friday rolls around, I hope that you can bring your biggest vuvuzela and cheer your fellow fitness family into the annals of CrossFit history!
DL 5-5-5-5-5 (50%, 60%, 70%, 80%, max)
5-10 negative chin-ups on the -
14 MIN AMRAP
I promise you...we are doing the best we can to work hard and make this place the best it can be for you! Sean may not like the overnight jobs...but he has been an awesome sport!
The Open is coming...we are getting ready, are you?
Work Hard. Stay Humble.
Open Skill: Work on a technical movement...with or without weight.
For as long as possible (total reps completed):
From 0:00-3:00 minutes
2 rounds of:
10 Overhead Squats (RX'ed M=95lbs, F=65lbs)
10 Chest-to-bar Pull-ups
From 3:00-6:00 minutes
2 rounds of:
12 Overhead Squats (RX'ed M=95lbs, F=65lbs)
12 Chest-to-bar Pull-ups
From 6:00-9:00 minutes
2 rounds of:
14 Overhead Squats (RX'ed M=95lbs, F=65lbs)
14 Chest-to-bar Pull-ups
From 9:00-12:00 minutes
2 rounds of:
16 Overhead Squats (RX'ed M=95lbs, F=65lbs)
16 Chest-to-bar Pull-ups
Keep this up following the same pattern of adding 2 more reps completed within 3 minutes. At any given interval of 3 minutes once the 2 rounds are completed you rest the remainder of the 3 minutes. You may not start the next 2 rounds until the start of the next 3 minute cycle. You must be in a standing position at the start of any 3 minute cycle (can not touch the bar until the time starts). Adjust weight as needed.
Are you listening to your body? Are you resting when you need to rest? Or are you overworking yourself? Remember to take the time to take care of yourself. Sometimes we forget our body breaks down under too much stress. We want you to be all around awesome athletes….but, we also want you to be smart about it. If you aren’t sure about when to workout and when to rest...talk to your Coach. Be humble and let them give you a litle bit of guidance. We are all running this race together!
Work hard. Stay humbe.
Clean and Jerk
100 of each. Pullup, Pushup, Situp, Air Squat
Hey - Don't forget today is Valentine's Day! You're welcome. Barking Rocks on Friday! This is for couples and singles! Live music and dessert! Win-win! Click here for details!
Your coach will tell you the warm up from now on! Today they'll likely use the Bergener warm up!
Snatch, or modifications of snatch.
As Many Reps As Possible in 17 minutes.
· 40 Burpees
· 30 Snatch (M=75lbs/Alt=75lbs, F=45lbs/Alt=45lbs)
· 30 Burpees
· 30 Snatch (M=135lbs/Alt=85lbs, F=75lbs/Alt=55lbs)
· 20 Burpees
· 30 Snatch (M=165lbs/Alt=95lbs, F=100lbs/Alt=65lbs)
· 10 burpees
· As Many Reps Possible Snatch (M=210lbs/Alt=105lbs, F=120lbs/Alt=75lbs)
Burpees: At the bottom position the Athlete’s chest and hips must touch the ground. At the top of the Burpee, both hands must make contact with the target. Must be 6 inches above Athlete’s max reach.
Snatch: The barbell begins on the ground. Touch and go is permitted. No bouncing. If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athlete must change their own weight, no assistance is allowed, weights should be placed near the side of the barbell ready to go.
Only One Voice Leads to Real Successby Chip Pugh on February 11, 2018 in UncategorizedAthleteWord: We were MADE to pursue excellence by connecting to one TEAM that follows one VOICE.
What is a team? The word finds its meaning from the idea of a team of animals pulling together. Successful teams are linked together so they can pull in the same direction. Many of us are blessed with a team environment in our gyms or fitness communities. How has this environment helped you pursue your goals? Who are the individuals that are aiming to go in the same direction as you?
When we surround ourselves with individuals who are pursuing the same goals we are much more capable of achieving our own goals. But, how do teams stay linked together to pursue excellence? The first major ingredient to pulling in the same direction is following the same voice.
Jesus describes Himself as the one voice we were designed to follow. He compares His leadership style to a shepherd. This means He cares for, and protects, a specific group of followers because He owns them.
Consider the qualities that make shepherds successful leaders:
Followers of Jesus seek to be surrounded by others who follow Him. When we are with those who pursue Jesus we are much more capable of following His voice.
There are many voices in our world that offer freedom, guidance, and protection, but only One has earned the right to lead us. He has laid down His life for His sheep. Why would we listen to anyone else?
“If anyone enters by Me, he will be saved and will come in and go out and find pasture. A thief comes only to steal and to kill and to destroy. I have come so that they may have life and have it in abundance.” – Jesus
It’s never too late to start something new. Making the effort to take the first step is all you have to do. Is it hard sometimes? Yes. Is it kinda scary? Maybe. Sometimes the dreams and goals we set in place for ourselves seem to good to be true or just to far away. Have you ever thought that maybe you are getting in the way of what is truly in store for you. Quit talking yourself out of becoming who you are meant to be. Quit making excuses for why you aren’t where you want to be. Pray about it and make a move. Take that first step. Trust and make things happen.
Technique, weighted, modifications
15 Back Squat (135/95)
15 Knee to Elbow