Support a local veteran and his family by coming out to the Riley Run on Saturday! We also have Faith Rx'd this Sunday at CFG! Details are on the event page (Faith Rx'd Granbury)
7 rounds, each for time of:
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes
Post time for each round to comments.
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.
Are you living the motto on the shirt? I know I forget what it is like to just stop and take a break. You ever feel like you are being forced to slow down? Sometimes it is ok to slow down and recharge your batteries. It is ok to rest....just listen to your body. If you need a break...take one. Everything in your life should flow together. Break when you need a break. Work hard when it is time to work hard. Stay humble in all that you do. Understand your limitations....then surpass them!
Work Hard. Stay Humble.
Power Snatch (Work up to a weight that feels like a 7/8 out of a 10 on rep 5)
5 Min AMRAP
30 Second Plank Hold
5 Min AMRAP
10 KB Cleans
30 Second Plank Hold
5 Min AMRAP
15 KB DL
30 Second Plank Hold
Hey 7am! This will be your view during your workouts once we move CFG to the ranch!
Hang Power Clean:
Hips, Hips, Hips, Hang Clean
For every rep, just do the first pull 3 times and then pull all the way on the 4th. We are working explosive hip opening and keeping the arms straight until the hips open all the way up!
10 to 1:
Floor Press (115/75)
Lunges (per side - this is bodyweight only)
Cals on Bike (Rower if bikes are taken)
Strong Words Build Unity
by Chip Pugh on September 24, 2017 in Faith WorkoutAthleteWord: Champions rely on EXPLOSIVE POWER to develop the ability to speak POWERFULLY.
Is it wrong to use profanity? Are there specific curse words that are sinful? Most of the words we classify in this category are not addressed in the Bible, so we must reason from the principles found in the Word. This subject can be especially difficult for many of us in the athletic arena.
Paul's description found in the Ephesian letter cited above is very helpful.
Pull Ups and Thrusters and Burpees OH MY!!! BE STRONGER THAN YOUR EXCUSES!!! Yes, we know that thrusters and burpees are... well... a really good time... they also make you stronger!
8 minute EMOM:
Max hold or pull ups in first minute. (If the hold is hurting your elbows, try turning your hands around and facing them toward you or putting your tip toes on a box to take a little tension out.)
30% for minutes 2-8.
16 minute EMOM: Odd minutes - 7 thrusters (95/65)
Even minutes - 7 burpees over bar
Congrats to Sissy and Thomas on tying the knot this weekend! We are so excited for y'all! Enjoy the adventure!
Pause Squat (Back Squat): 4-4-4-4 @ 23X1 (Tempo is key here...2 down, sit for 3 seconds, up as quick as possible and 1 second at the top) Find the weight to do this at by doing 4 in a row and making sure you can keep this tempo. Then officially start your 1st set of 4.
2-3 minute rest between sets.
Annie on the Run:
50 Sit Ups
40 Sit Ups
30 each, etc...
HAPPY BIRTHDAY SHAWNDI!!! This girl can do it all! She loves Jesus! Chris will attest that she is a great wife! We learn from her parenting and coaching skills daily and she is an amazing, honest friend! Give her a task and she will make it happen! Ask her for advice and it will be biblical an thought out! Thank you Shawndi for being such a huge part of CFG and all of our lives! We love you!
5 minute EMOM: HSPU negatives 3 x 5 sec reps/minute (Should take 5 seconds to come down from the top of the HSPU)
12 DL (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerk (155/105)
What are you doing tomorrow am??? Come support the Lance McLean Memorial Foundation at Squaw Valley Golf Course! HUGE silent and live auction!
We are adding in some more strength based moves - as you've noticed from the squat and pull up progression. The speed at which you do these moves is just as important as how many reps you do. If you did bicep curls at a 1111 tempo (meaning 1 second down, 1 second at the bottom, 1 second on the way up and 1 second at the top) the only time your bicep would actually be under tension would be on the way down and on the way up, making this 2 seconds under tension. Now we take the same move and do 3131 tempo and this is now 6 seconds under tension. You would have to do 3 of the 1111 bicep curls to equal one 3131. See why staying with the tempo is so important?!?! Tempo work helps motor control and also helps build up the tendons! Don't miss out on this by flying through these moves!
12 Single Arm DB Bench Press/side
12 Single Arm DB Bentover Row/side
Pick a weight that feels like a 7/8 out of 10 on rep 12. Then do 3 sets of each. These moves should be done at a 2121 tempo. If you look like engine pistons when you do this move, you are going too fast! Save the speed for the bike/rower during the WOD!
(3 minutes to complete the following - then rest for the rest of the 3 minutes.) :
10 OHS (75/55)
10 Cals (Bike/Rower)
Foam Roll and Banded Stretches
Wearing the Team Jersey
by Chip Pugh on September 10, 2017 in Faith Workout
AthleteWord: When you commit to the RIGHT team, you NEVER want to leave!
Take your mind back to the team events at the Games. The athletes ran out of the tunnel as their team name was announced. They were thrilled to represent their team! But what if we witnessed the unimaginable? When one team took their place in the arena the crowd noticed something very strange. One of their athletes was wearing the jersey of another team. His name was on the team roster but he was obviously confused. How could something like this happen?
Why would an athlete choose to wear another team’s jersey?
How could this behavior be similar to a Christian’s refusal to live like Jesus?
Jesus once told a story of a man who refused to wear the team jersey. In ancient times it was customary to wear the special wedding clothes given to those invited by the king. One man was found without his proper garments. Jesus said this man was immediately removed due to his lack of respect for the gift he was given.
Scripture instructs followers of Jesus to “to walk in a manner worthy of the calling to which they have been called” (Ephesians 4:1). Christians are honored to wear the team jersey of Jesus Christ. When they accept Christ through faith, repentance, and baptism, followers of Jesus “put Him on like a garment” (Galatians 3:26-27).
Team unity is experienced when followers of Jesus commit to wearing the same jersey. As we imitate the character of Jesus Christ we practice the unity He purchased through His sacrifice on the cross.
How do we begin to wear the team jersey?
Remember your calling. Let the word of God remind you of the high calling you have been given. You were designed for greatness!
“We pleaded with you, encouraged you, and urged you to live your lives in a way that God would consider worthy. For He called you to share in His Kingdom and glory.” (1 Thessalonians 2:12 NLT)
Remember who called you. Let scripture remind you of the power of God. His approval is all that matters!
“When I think of all this, I fall to my knees and pray to the Father, the Creator of everything in heaven and on earth. I pray that from His glorious, unlimited resources He will empower you with inner strength through His Spirit. Then Christ will make His home in your hearts as you trust in Him. Your roots will grow down into God’s love and keep you strong.” (Ephesians 3:14-17 NLT)
How do you struggle to wear the character components of Jesus as His competitor? What parts of His character do you need to “put on?” Share your thoughts with a friend.
Read Galatians 3:26-27. Have you made a commitment to put Jesus on as a garment through faith, repentance, and baptism?
Segmented Clean Grip Deadlift - 3 Pauses: 5-5-5 @ 50-60% of your clean max.
Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
Begin by driving through the floor through the front of your heels. *** Pause at shins for 1 second. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
*** Pause right after the bar crosses the knees. ***Then pause again just before full extention. Complete the lift by driving the hips into the bar until your hips and knees are extended.
*Reverse MB Toss: 5 reps between sets of Segmented Clean DL
12 minute AMRAP:
10 Goblet Squats (53/35)
"Grab a partner, the Team Series will use pairs.
The 2017 CrossFit Team Series, presented by Compex, has a new format. The competition is simpler, but just like an elegant couplet, that doesn’t mean it will be any easier. Two women, two men or a man and a woman are allowed. Age groups have been added for all divisions. You and your teammates don’t have to train at the same affiliate or even live in the same state or country. You do have to complete all of the Team Series workouts together, though. Create your team.
PAIR UP AND WORK OUTTwo sets of partner workouts will be released with a live announcement on Wednesday, Sept. 20, and Wednesday, Sept. 27. In Week 1, pairs will have until Monday, Sept. 25, to complete the workouts and submit their scores. The deadline for Week 2 will be Monday, Oct. 2. This means pairs have five days to complete the workouts once they are released.
Pairs will be able to choose between the Rx'd and scaled version of each workout. Choosing scaled for one workout will not prevent a team from doing the next workout as prescribed.
This year, the competition will offer the same age groups as the Open: All, 14-15, 16-17, 35-39, 40-44, 45-49, 50-54, 55-59 and 60+.
If two people of different age groups team up, they’ll be listed in the most competitive age group. For example, if two athletes aged 36 and 61 team up, they’ll go in All Ages and 35-39. If two teenagers aged 17 and 14 team up, they’ll go in All Ages and 16-17. If a teenager and a masters athlete team up, they’ll only go in All Ages.
Also like the CrossFit Games Open, pairs can perform the events in front of a judge at a participating affiliate or film their performances and submit a link to the video on YouTube with each score.
PRIZE MONEYA total purse of US$101,250 will be awarded to the top teams in the three “All Ages” divisions (Male, Female, Mixed) during the 2017 Team Competition Series. The prize amounts listed below are for teams and not payable to each participant on a team.The prize amounts listed below are for teams and not payable to each participant on a team.
SIGN UP!Registration will start at 5 p.m. PT on Aug. 1, 2017, and end Monday, Sept. 25, at 5 p.m. PT, right here on Games.CrossFit.com.
Send your team captain to the site to create a team. As part of the process, the captain will pay and send email invites to their partner. Registration costs $40.
Grab your husband, wife, sister, brother, boyfriend, girlfriend, best friend or arch enemy and pair up for CrossFit’s 2017 Team Series, presented by Compex." (Additional info can be found here!
7 minute EMOM:
The first minute, you are going to go for another max hold or max reps of strict pull ups if you already have pull ups. Take your longest hold (today or last week's) and then do 30% of total seconds held wherever you were on pull up progression.
You held the hang/hold for 15 seconds - you will do a 5 second hold every minute after the first minute.
You were able to do 9 strict pull ups You will do 3 pull ups every minute after the first minute.
Rest and stretch for the rest of the minute. It may not seem like much, but easing into this is the way to do it injury free and see lasting results!
Pick a MB and use that weight for every move! You will do 20 seconds of each and that will count as round 1. Repeat 7 more times :)
WB's (You pick the weight...)
MB Sit Up
MB Burpees (Lateral Hop over MB)
Abs: 3 sets
10 Side bends/side (Light weight)
50m OH Carry
Small change to the 6 week program. We will focus on Back Squat and moves that help the back squat during Monday's skill, we will do Pull Up and MU work on Tues during the skill and Power Clean work during the skill on Wednesdays. NEVER MISS A MONDAY! (And if you MUST miss a Monday, we strongly suggest that you come to open gym on Tues or Thurs to get your back squat in.)
Box Squat: 5-5-5 @ 4111 (Tempo is key here...4 down, sit for 1 second, 1 second to come up and 1 second at the top) Find the weight to do this at by doing 5 in a row and making sure they can keep this tempo. Once they can't keep that tempo, the weight is too high. Then start 1st set of 5. 2-3 minute rest between sets.
8 minute AMRAP:
5 Tire Flips
Drag Tire Back
10 Dips (Strict as possible)
5 Wall walk ups