It's a new week. It's July 4th week. It's a time to celebrate life, and remember those that gave us our freedom. The only currency worth anything is blood and sweat, and it takes an awful lot to buy freedom.
July 4 and 5 CrossFit Granbury will be closed. Enjoy the long weekend, I'll still continue to post workouts to the blog, but there will not be classes at the gym.
July 13, at 9AM we'll be doing a benefit workout and possibly auction for Lance and Chad. The workouts will be revealed this week. One you've probably done before.... Spread the word, and let people know they can donate to an online fund set up for Lance and Chad HERE.
No police officer expects to lose their life in the line of duty. But every day, they put on their badge after they put on a bullet proof vest. Yesterday the worst happened, two officers trying to keep peace in a small community were the victims of a senseless crime, committed by a coward. One literally sacrificed his life so the victim of a sexual assault would not be murdered by a psychopathic pedophile.
I cannot express our sorrow to the families of the officers. All We can do is band this community together to show just how much the police really are appreciated. Our hearts and prayers go out to the officer lost, and the families affected by this needless violence, and I hope that in some small way, you can take strength from the people of Hood County and realize that we are here for you.
If you would like to help, you can donate to our online charity that has been set up to help their families. http://www.gofundme.com/3fq288
you can also make a direct donation to the First National Bank of Hico, or mail in a donation.
The thin blue line remains. And where it is broken, others will bind to make it stronger.
At the 5:30 session today we'll be at Granbury City Park for CrossFit Volleyball. All other classes will be at the gym. Here's a link to the address and junk! CLICK HERE
It's going to be HOT today. If you're playing VBall with us, bring water and sunblock. Seriously, take care of your skin!
You are a fighter. Don't let that extra weight or what you think is a weakness fool you; that's an evil poisonous voice that speaks to all of us. Ignore it. You are a warm ball of light that the world gathers around for inspiration and example. Be strong. Fight the good fight. Every trial that you set upon yourself, or that you face in your life has been put there to make you stronger. Doubt is inevitable, weakness, sadness, depression... these are all false pressures that overcome us from time to time. We strengthen each other through faith, perseverance, and mutual love. Be the light to those around you, and shine.
OH Summer session... I hope ya'll come back July 8th for agility and speed training. Enjoy these next couple of weeks! Ya'll have come a long way!
Here is today:
I love the dead-lift. It's such a powerful movement, and people can do so much more than they realize!
Take a look at your capacity. Acknowledge your limits, then do what it takes to destroy them. I can motivate you and train you to lift correctly, but only you truly know yourself and your capabilities. If you want to be stronger, lift more. If you want to be faster, move more. The blessing and the curse is that there is no magic potion, no short cuts, and no pills. You are the source of your power. Dig deep and find your strength.
Summer Session 1
10 Front Squat
15 KB Swing
Intensity is a very personal thing. The word is used as this concept for Gatorade commercials and CrossFit promo videos... but everyone uses it every workout. No two people's intensity is the same. My workout isn't your workout. Some people are at a different place with their fitness, or maybe they just had a bad day at work and suddenly they go into beast mode during a workout. Whatever the case, cheer them on, put some chalk on your hands, and get to work.
Summer Session 1
Clean and Jerk
Burpee Box Jump
Welcome to a new week! By the end of the week, let's all have something new under our belt. Maybe it's a Muscle-Up, or a one-handed pushup. Whatever the goal, lets make it happen!
News... hmm... building is still in the works. We've got a new full time CF trainer and Personal Trainer. Jen has a gob of experience, and is currently CF Level 1 Certified and a Certified Personal Trainer. She also holds certifications in Fitness Nutrition, Exercise Therapy, Performance Nutrition, Senior Fitness, Sports Conditioning and Youth Fitness. She's also doing personal training for anyone that needs it... new decks are getting stained and lacquered this week... we're getting ready for the 4th of July parade, that means finding a speaker and painting the WOD rig.... interested in spray painting? Let us know... That's the gist! We hope you are having a ridiculously great week so far!
Summer Session 1
AUGH! Too bad Session 1 is almost over. By now, you're probably sore, hopefully a little bit stronger, and ready to go for this week. Make sure you are stretching and drinking a lot of water.
30 Second Ball Slam for every 4 minutes of the WOD until completed.
There is NO Full Moon WOD tonight! We'll be at Midget Wrestling at 9PM at The Dock.
In other news: It's been an awesome first week of OLY. Today is an off day, and tomorrow they want us to lift again. I know everyone has a busy weekend planned, but I'll post the details anyhow so if you find yourself around an oly bar you can lift.
New floors are down, right? We're looking for some good verses to put down before we laquer em. If you've got any ideas, post them below. I'd love to hear em!
It's been a crazy week; not just with the workouts, but life in general. Sometimes I get so busy, I don't even have time to workout. I own the gym.... seems like I should always have time to workout, right? We've GOT to take time to take care of ourselves! If that means something quick at home, a stretch or a quick job with the dog, force that thing to happen. The more we move, the better we feel, the happier we are.
Some of ya'll may know that we've started the very preliminary work of looking into a new, bigger facility. If you want a particular feature, would ya'll email or facebook us and let us know? I'd really like to hear what is wanted from as many points of view as possible.
Pause Squat / Pin Squat
50 Elevated Pushups
65 pound Shoulder to overhead, 30 reps
90 foot Walking lunge with 95 pound barbell in front rack
I was notified last night that this Friday is midget wrestling at the dock. The bad news is that we won't be at the gym. The good news is midget wrestling! It should be an experience of epic proportion, so if you're interested, you can meet us at the gym or at The Dock in Granbury at 9PM.
Hopefully today everyone doesn't have an extremely sore back. If it is, make sure you spend some time stretching and moving around, and get your form locked in on those dead-lifts. Even at a light weight, it's a lot of pressure on your spine if done incorrectly.
16 Min AMRAP
10 MB Slam
10 Box Jump