Today: Hot Shots
Tomorrow: 6 AM Run
Tomorrow: 1PM Hot Shots
Support the families of the fallen Hotshots Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.
In Memory Of
Buddy WOD Day! We've had enough lollygagging this week, and it's time to get some real work done. Suggestion? Find someone that is close to your own weight. :) Don't have a buddy? Well thats depressing... just do your own weight over there in the corner then...
"With Friends Like These"
10 Front Squats (your buddy's weight)
KB Swing (your buddy's age)
HSPU (your buddy's # of months CrossFitting)
Carry your buddy to the road and back (or weight equivalent)
1. Hotshots WOD this Friday. Here are the details: https://hotshots19.crossfit.com/
2. New 9AM CrossFit classes start Tuesday, the 3rd of September.
3. CrossFit Kids starts Tuesday afternoon. Check the Kids Page for details.
4. On October 1, membership dues increase for NEW members. Existing members will pay the same amount and that won't ever change. Tell your friends, if they want to save some money, sign up before October 1st.
5. October 5th and 6th we'll be doing the remodel. Stop in either day and help if you want!
6. The banners at the top of the web page? Yeah, you can click on those for other pages and news.
7. PLEASE shoot us a recommendation on Facebook or Google or MSN or Yahoo. We can use the love!
KIP/SKIN THE CAT
Box jump 30/24″
Push Press 105/75#
Hang Clean 105/75
How was day 1? I can't imagine... since my kid isn't here yet. I hope it was exciting and fun for everyone involved!
We're getting closer to September! The renovation plans are moving right along, and we should be on track to freshen up our space in just a few short weeks. Want to lend a hand? Let us know, we'll put you on the calendar.
Our prayers are going out to all the kids that are going to school for the first time, and returning for another year. Patience, wisdom, and the ability to absorb information for all the kiddos out there!
Clean and Jerk
1 Clean and Jerk (pick your own weight)
Good morning! I'm not sure how today will be... slow? With all the parents and students starting school? I guess we'll see.
So we made it back from the Spartan Super. That was literally 8 miles of running up and down black diamond ski slopes... yeah. It wasn't always fun, but it was an excellent challenge. If anyone is interested, we're doing the Beast in December. You can sign up with CrossFit Granbury, or go on your own and meet us. I'm sure we'll be there all weekend, volunteering on Saturday and racing on Sunday.
Today is a slow WOD, but there is a lot of lifting. Lift safe, keep the queue moving, we've got numbers to tabulate. CrossFit Total is your Strength Scorecard... so work for it, let's see where you're at.
We need a welder! As in the machine, and possibly an operator. We're also going to need some ladders. And some strong backs. We've already got some great feedback in regards to the new layout, and we're starting to put together the big list of to-do's for the remodel.
Staircase! We're finishing off an office in the upstairs portion. This is going to get our junk off the ground, and open up a new lifting spot on the deck.
Rigs! We're pulling down the old rig, and installing new rigs arround the entire gym. We've got some cool concepts for the new stuff as well. :)
Floors! Laquer, grip, more rubber... More space and more room for lifting means more space for the athletes. More space means more lifts, more weight, and a safer facility!
Storage! Everyone needs a spot for gear. The days of everything spread to the wind are done. Cubbys by the doors will ensure that everyone's got space for their gym swag.
What else?! We need your ideas! We need your prayers! Shoot us an email, or text, and we'll put it on the list!
Sometimes, people get frustrated in the gym. Especially guys... we're hard to instruct, we just want to lift heavy, now. We all need to remember that, in the sport of Olympic Lifting, it's very technique specific. We saw oly lifting come and go as the "Globo" gym introduced cheap memberships and steep introductory fees. Their specialty was nothing. They didn't (and still don't) exist to make better athletes. They packed their floor space with injury resistant isometric machines designed for specific movements. We traded mobility for big muscle, and flexibility for joint issues.
The point is not to bash the Globo gym. Some people like that, some people don't, thats life. The point I am trying to make is that you shouldn't get frustrated when your lift sucks. This isn't a bicep curl machine... instruction is required.
Technique is learned. Both from an instructor, and yourself. Do you remember when you finally got the kip? The handstand walk? These are movements with their own technique as well! That was more of a personal "feeling" for the motion than a learned set of movements. Remember that as we lift, eventually, the technique will come to you, you'll just start to "feel" it, and when you do, your PR goes up, your lift stops sucking, and you're ready for more weight. Now get to work!
Run to RR Track
40 1- arm DB Snatch (per arm)
30 OH Squat (135/115)
20 Toe to Bar
Have you seen those new gals at the 6:30PM class? Those are some of our Cowboy Capital Roller Derby girls! Welcome them in the next time you see them. They are currently working their tails off trying to be a better team, so they can continue to maul and destroy the competition.
Half way through the week! What's on your mind? How are you feeling? If you're sore, check you diet. If you're worn out, get some sleep. Keep working on flexibility, motivation, and mobility and you're only going to get better; in the gym and out.
3 Min AMRAP
3 Min Break
From a standing position at a bar loaded to 75/55
pushup on bar
Hang Clean to Overhead
one overhead lunge
bar to shoulders
back jerk bar
one overhead lunge
return bar to ground
After much delegation and prayer, we found our solution to the building issue... we're not moving. We're REMODELING! We're trying to get this done some weekend in September or early October.... new rigs, new floors, new space and new toys, same location.
Do you have features you'd like to see with the new setup? Let us know! This place is built around the team, so if you've got something you can't WOD without, lets build it!
5k FOR TIME
We've got a BUSY week this week! No time to waste!
Today, we're taking the RV and rig to Tarleton at 3:30 to REC FEST! Our opportunity to welcome the new students. If you're interested in going, show up to the gym at 3:30 and we'll head out!
Tonight is a FULL MOON WOD! 9PM we'll be doing something sinister and sadistic. If you're in, or curious, we'll see you here at 9!
This Friday: Chris, Jim, and Ryan are headed to the Spartan Super, so Jen and Shawndi will head up the evening class! Brutal!
We're going to do some new movements before the heavy lifts, so grab those PVCs and make em your friend!
MB Pushup 1 arm on, 1 off