It's November! Happy Birthday to our November members; Andy, Emilie, Jake, Amber W., Kelly, Meren, Stacy C., Sissy, Jamie, Leah!!! Hope y'all have a great month and get the gift of a Front Squat PR on the 28th!!!
The holidays are fast approaching! Looking to give back a little this holiday season? Check out the Naughty or Nice event that CrossFit Granbury will be hosting on December 10th at 10am! Give a gift, get a lift!!! There are 3 ways to be involved in this event!
1. Bring a gift for a child in Hood County who might not otherwise get any gifts for Christmas this year... 2. Bring a gift and get a lift (AKA do a WOD)!
3. Bring a gift, get a lift and register here to receive a tank top or t-shirt! T-shirts purchased on or before 11.10.2016 will be delivered before the event!
Pull Ups & MU's (Kate and Chris learned some great progressions at their gymnastics seminar this weekend! Today is the day!)
8 minute AMRAP
KB Swing (53/35) (If you can't balance the weight straight up over head, then go down in weight...)
We will put in the order next Friday (11.11.16). You probably already figured this out, but that's an "F" under the hood. Pre-order and pre-pay ONLY! We will NOT be ordering extras! You could get all of your Christmas shopping done this week! Demos for size purposes should be in Tuesday or Wednesday! Sweatshirts are $40.
5 x 5 @ 55%
90 second rest between sets
20 minute AMRAP
500m Row (Run if a rower isn't available)
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan. Today we will do a 31 minute AMRAP to honor the 31 Heroes who gave their lives - names listed below. The rep scheme represents the date.
31 minute AMRAP
(If your rope climb isn't efficient, then please bring either 2 small dish towels or a medium sized towel from home... you'll be trying towel pull ups instead today! These will work your rope climb grip!)
Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL
Chief Petty Officer, SEAL Brian R Bill
Air Force Para Rescue Tech Sergeant, John W Brown,
Petty Officer 1st Class, SEAL Christopher G. Campbell
Army Chief Warrant Officer 4, David R Carter
Petty Officer 1st Class, Information Systems Technician, Jared W Day
Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara
Army Specialist Spencer C Duncan
Chief Petty Officer, SEAL John W Faas
Army Staff Sergeant Patrick D Hamburger
Staff Sergeant, Air Force Combat Control Team Andrew W Harvell
Chief Petty Officer, SEAL Kevin A Houston
Lieutenant Commander, SEAL Jonas B Kelsall
Master Chief, SEAL, Louis “Lou” J Langlais
Chief Petty Officer, SEAL Matthew D Mason
Chief Petty Officer, SEAL Steven “Matt” M Mills
Army Chief Warrant Officer 2 Bryan J Nichols
Chief Petty Officer, EOD Nicholas H Null
Petty Officer 1st Class, SEAL Jesse D Pittman
Senior Chief, SEAL Thomas A Ratzlaff
Chief Petty Officer, SEAL Robert J Reeves
Chief Petty Officer, SEAL Heath M Robinson
Petty Officer 2nd Class, SEAL Nicholas P Spehar
Petty Officer 1st Class, Cryptologist Technician Michael J Strange
Petty Officer 1st Class, SEAL Jon “JT” Tumilson
Petty Officer 1st Class, SEAL Aaron C Vaughn
Senior Chief, EOD Kraig M K Vickers
Chief Petty Officer, SEAL Jason R Workman
Air Force ParaRescue Tech Sergeant, Daniel L Zerbe
If you know this #TBT girl, then you'll definitely recognize these curls! She is a nocturnal personal trainer at our gym! She personal trains from 4:30-5:00am, then gets her WOD in and leaves the gym by 6am for school! (All of this before most people are even awake! Way to go, Wonder Woman!)
Hang Power Snatch
5 x 60%
5 x 65%
5 x 70%
12 moderately heavy bicep curls
60 seconds Push Ups
60 seconds SDHP (75/55)
45 seconds Push Ups
45 seconds SDHP
30 seconds Push Ups
30 seconds SDHP
5 minute rest
60 seconds Ring Rows
60 seconds MB Cleans (20/14)
45 seconds Ring Rows
45 seconds MB Cleans
30 seconds Ring Rows
30 seconds MB Cleans
TBT member is Sissy!
Take a minute to read today's Faith WOD before class! You are loved. You are worthy. You are enough!
20x50m (2 x 25m Shuttle) Sprints
Treat this like a relay, one buddy rests while the other buddy goes.
Back Squat (40-50% of your max from last week - when choosing your weight, keep in mind that you must be able to clean this and get it on your back from the ground...)
HSPU (7-5-3 wall walk ups - goal is to touch your nose to the wall and then walk your feet back to the floor)
Why Choose Me?
by Chip Pugh
“For consider your calling, brothers: not many of you were wise according to worldly standards, not many were powerful” (1 Corinthians 1:26)
1 Corinthians 1:18-31
If you had your choice of choosing any competitor in the sport of fitness to be part of your team, who would you choose? When building a powerful team or organization, what are the key ingredients? Strong foundations, experienced team members, and intelligent leadership are vital. But, when Jesus had the opportunity to draft his team, are these the components he chose?
After praying the entire night, He chose twelve men with no experience and significant limitations due to occupational backgrounds. At least four were simple fishermen. Two had anger issues. Two were virtual enemies due to their political leanings. One man’s name meant “mama’s boy.” Another was nicknamed for his small stature. Jesus willingly chose the one who would betray Him. And, later He used a man who was involved in seeking to kill this initial group for their faith. These were the individuals chosen to preach the greatest message ever known and write the New Testament we continue to read today.
Why did Jesus choose such powerless people to do the most powerful job in the history of the world? It was to ensure the Message received all the attention, not the messengers. It is still the same today. The message of the cross, although foolish to the world, is the only thing that matters. We must not let our sinful desire to receive human approval interfere with that message. The message itself demonstrates we have no intrinsic qualifications making us eligible to participate on His team. Due to our sin and God’s holiness, Christ had to die on the cross for us to experience fellowship with our God.
Therefore, as the Scriptures say, ‘If you want to boast, boast only about the Lord.’ (1 Corinthians 1:31)
We are going to be doing front squats every Monday for the next few weeks and it will be really important for you to work on your front squat mobility during this time too! Start today! Here is an article by William Imbo from BoxLife.
WRIST MOBILITY: WHY IT’S IMPORTANT PLUS 8 EXERCISES TO IMPROVE IT
Let me ask you a question. How’s your front rack position? Do you wince with pain in your wrists when the barbell forces them back, swing a kettlebell overhead, or even try to complete several push-ups in a row? I’m sure you are not alone. In fact, I’d wager that almost every CrossFitter has experienced some sort of wrist pain in their training career. There’s a reason why CrossFitters and Olympic Weightlifters alike invest in wrist wraps and straps. The amount of stress and tension being placed on the wrists from heavy weight can create a lot of pain, and when combined with a lack of attention to the flexibility of the joint (not to mention working at an office where you are required to use the computer all day) this can quickly lead to poor wrist mobility, an inability to get into the front rack position—thereby limiting one’s capability to execute a lift—and the risk of creating further damage and injury.
The wrist sounds pretty important now doesn’t it? Let’s negate this crucial joint no longer and focus on how we can keep our wrists healthy so as not to affect our performance at the box—not to mention our quality of life outside it.
The Wrist Joint
The wrists are a complex joint full of bone, ligaments, connective tissue, muscles and nerves. It also has multiple ranges of movement—flexion and extension (moving the palm backwards or forwards relative to the forearm), adduction and abduction (moving the hand from side to side). Compare this to the movement of, for example, the knee joint, which only has flexion and extension. It also marks the area of transition between the forearm and the hand--so the health of the wrist can directly impact your grip strength (more on that later).
Another thing to consider is that if we lack motion at the wrist, we’ll try to make the motion up at the shoulder and elbow. Conversely, if we lack shoulder mobility, we’ll try to make it up at the elbow and wrists. It is therefore just as important to focus on scapular and shoulder mobility as it is on the wrist, as the two are interconnected and focusing on one may not alleviate the problem for the other. As an example, in the catch phase of a clean we need to have adequate wrist extension, forearm pronation and external rotation of the shoulder to allow us to receive the bar on the front of the shoulders and fingertips. Ideally, one would have enough mobility to keep a closed grip on the bar with the elbows high and the bar resting on the shoulders. However, when attempting a heavy clean (and jerk) this is pretty hard to do, which is why you usually see Olympic lifters bounce the bar of their shoulders and re-grip the bar when they come out of the hole before attempting the jerk. If the wrists are stiff or weak, this will place additional stress on the structures of the joint and down the front of your forearm. As such, we need to address these two elements (wrist mobility and strength) through proper exercises and stretching.
Wrist mobility/strength exercises
It should be noted that a major factor in keeping the wrists healthy and executing a lift properly is utilizing proper technique. This includes employing the right grip, aligning the body correctly and having a good bar path. Staying on top of your lifting form can go a long way in alleviating some of the work placed on the poor ol’ wrists. Of course, this doesn’t mean you shouldn’t spend a good amount of time working on the mobility of your wrists every day. We use these suckers more than we realize, and it’s really no wonder that people can develop arthritis and carpal tunnel syndrome (a condition in which there is excessive pressure on the median nerve, which allows feeling and movement to parts of the hand) if they don’t take care of them. As I hope I have emphasized, they are crucially important in CrossFit, so start incorporating them into your mobility warm-up. Here are a few exercises/stretches to get you started:
1. Wrist Rotations. This is very basic. Wrap your fingers together and move your wrists around in every possible direction. Hold any position that feels a little tender/limited for a few seconds. Repeat often throughout the day.
2. Prayers. Stand up and place your hands together in front of you, as if in prayer. Maintaining contact between your hands, lower them. Go as far as you can. The longer you can keep your hands together, the better you’ll stretch the wrists. At the bottom, reverse things so that your fingers point downward and your hands remain together. Come back up.
3. Static Holds. Pull your wrist back into extension and/or flexion and hold for at least 20-30 seconds.
4. Planche push–up position. Get into a plank position (elbows fully extended at the top of the push up). Turn your hands inward so your fingertips are pointing toward your toes. Keeping a rigid torso, shift your body forward so you have an angle from your shoulders to wrists. Hold this position for 20-30 seconds (or as long as you can bear) and repeat. If this is too intense, drop down to your knees and complete.
5. Wrist walks. Place your palms on a wall, with your arms straight and fingers pointing to the ceiling. Keeping contact with the wall, walk your hands down the wall. Go as far down as possible without letting your palms come off the wall. Once you reach the point where you can’t walk your hands down any farther, turn your hands around so your fingers are now pointing to the floor. Walk your wrists back up the wall as far upward as possible. Repeat.
6.Front squat rack position. If you have pain when trying to hold a front rack position, or can’t even get into it in the first place, you need to get your wrists working through the range of motion required for the front squat. Even though it’s your shoulders holding the bar in place rather than your wrists, you still need good wrist mobility to get the bar sitting correctly on top of your shoulders in the first place. Load a bar on a desired rack setting. Set up in a rack position, with your elbows pointing as far forward as possible and weight sitting on your shoulders. Pick up the bar and rotate your elbows forward, then re rack the bar. Repeat this process until you see a change in your rack position.
7. Ring push-ups. A great exercise to work on wrist stability, as well as stability through the elbow, shoulder and core. Adjust the height of the rings appropriate for your fitness level (the lower the rings the more difficult the exercise). Grip the rings, keep your body straight and your legs fully extended behind you. Slowly lower yourself down towards the floor. Pause at the bottom then push yourself back up to the starting position. Do not lock out your elbows to maintain tension throughout the muscles during the exercise. Repeat.
8. Double kettlebell rack walk. Take a kettlebell in each hand. Lift the kettlebells up under your chin so that your palms and your wrists are facing each other. The kettlebells should be resting on your shoulders and upper arms. Begin walking forward and hold the kettlebells at the same position the whole time. Continue for the desired amount of time or distance.
These are just a few exercises to get you started, but I hope you now understand how vital the wrists are in CrossFit and how underappreciated they are. It doesn’t take much effort to work on them—you could do them at work if needs be. Which reminds me, make sure that if you do work on the computer a lot that your wrists are in a neutral position when typing. Just another helpful adjustment that can do wonders for the health of the joint. So, no more ignoring the wrists! They should now be the first thing you target for every mobility session.
Hang Power Clean
5 x 60%
5 x 65%
5 x 70%
12 Sit ups
10 Strict K2E
10 Strict Pull ups
OH Squat is not an easy move for someone who is over 6 feet fall! Danny (and the rest of you over 6 feet tall) has a MUCH longer distance to get below parallel than the rest of us! Nice work Danny!
WELCOME to MONDAY! Never miss a Monday and NEVER miss the first day of a new squat program!!! Time for Front Squat!
Max Front Squat (You'll want to know this current max to be able to track the improvement that you make over the next few weeks!)
WOD: (Don't underestimate this WOD... looks easy, right?)
5 minute Row
5 minute rest
5 minute Row
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
TAKE 2 - the torrential downpours stopped us from doing this one last Friday. Let's try it again!
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Alton has been such an inspiration to the coaching staff, so we nominated him as our first Member of the Month (MOTM)! Normally we will announce MOTM on the first day of the month, but since today is Alton's birthday, we decided to do it early! You come in the gym with a smile on your face every single day and you give your all out effort every single WOD! You are coachable, hence the reason you are always improving, and by the way coaches LOVE that! Your determination is admirable and your faith in God is noticed by others! Want to know more about our first official MOTM? Read below! (Thank you Sarah for the pictures (except the bottom one at Disney - totally stole that one from your FB page..) and thanks Sissy for doing the write up!)
Would it surprise you to know that Alton Price is actually an Oakie?! Yes, that’s right! He was born and raised in Oklahoma, he is still a supporter of OSU as a matter of fact! Alton has always loved being outdoors; whether it’s playing sports, hunting, fishing, team roping or tending to animals, he is a true outdoorsman! Nowadays, Alton enjoys spending time with his kids and watching them grow up, and looking forward to the next time he gets to enjoy a Prime Rib (which he doesn’t get to do much anymore).
Alton drank the Kool-Aid in March of 2016 after much encouragement from friends who knew it would serve his athletic and competitive nature well…and he hasn’t looked back! His very first day at CrossFit was a “Girl WOD”, in CrossFit speak, that is a benchmark WOD that is repeated every 3-4 months to see how one has improved. He doesn’t remember the name of the ‘girl’ that he met that day…or maybe he has blocked it out of his mind, because even though there was no weight involved, it was a real killer! Alton stuck with it though, and was introduced to his new favorite WOD a few months later…MURPH!! The atmosphere of ‘Memorial Day Murph’ is something that Alton truly loves being a part of. He also loves rope climbs, but isn’t a huge fan of the insanely technical and always daunting Olympic lift…squat snatch! Alton will never forget the day he conquered his first muscle up…quite an achievement even for those of us who have been CrossFitting for a while!
Alton loves the family involvement and faith-based atmosphere of CFG! Since joining CFG, he says he is much more accountable because he knows that if he doesn’t make it to the gym, someone will be blowing up his phone! Alton says that since joining CFG he has noticed that improving his mobility has helped him at work and that he is healthier than he has ever been! He says he has met some awesome people at the gym who have inspired him to be a better person.
Alton’s advice for a newbie: Don’t be intimidated, do your best!
How to properly flip a tire!
Then 50 Tire Flip Jump Throughs
10 minute EMOM
4 Single Arm KB/DB Snatch (53/35)
NO YOGA on Friday. Yoga will be cancelled till after the holidays! Thank you Gloria for making us more limber!
Does everyone love their new jump ropes?!?! How many DU PR's were there!?!?
Mobility after a really good warm up :)
Buy In: 5 MU (or 10 hard attempts or 15 Progressions)
5 OHS (115/75)
10 Box Jump Overs (You CAN touch the box.)
15 Ab Mat Sit ups (please bring a sweatshirt to roll up for under your back)
20 DL (Same weight as OHS)
Faith WOD:Faith Workout: Never Thirst Again
by Chip Pugh on September 17, 2014 in Faith Workout“Whoever drinks of the water I give him will never be thirsty again.” (John 4:14)
REFLECTWhat fulfills you? What do you thirst for? Do you live for the weekend? Do you live to experience certain aspects of life? Do you seek fulfillment through wealth and earthly success? These are ways many of us seek fulfillment. This is what we thirst for. But, for many others, ultimate fulfillment is found through seeking human approval. And, Jesus says we are in danger when this happens. “Woe to you, when all people speak well of you, for so their fathers did to the false prophets.” (Luke 6:26)
Jesus met a Samaritan woman at the well. Her gender, genetics, and moral background made her an unlikely candidate for the attention of a Jewish Rabbi. “For Jews have no dealings with Samaritans.” (John 4:9). But, this did not stop Jesus from asking to drink after this woman. Their conversation about “living water” led to her relationship baggage. She had been dumped five times and was now living with a man. She was desperately searching for fulfillment through acceptance from a man. Jesus informed her that relationship issues were only a symptom of a deeper problem. She had a worship problem.
“God is spirit, and those who worship Him must worship in spirit and truth.” (John 4:24). Essentially, He was saying: Your search for fulfillment is over! Never thirst again. You have found the truth. This is the one way to God.
We share this same search with the Samaritan woman. Through our search for fulfillment, we are really seeking God. Jesus tells us to worship. Be completely fulfilled in Him. This will not occur simply through a religious practice at a fixed location. It is accomplished “in spirit.” And, it can only be done through the true way to God, which is through Jesus Himself. Access to God, and ultimate fulfillment, is found by accepting Him as your only Savior.
“I am the way, and the truth, and the life. No one comes to the Father except through Me.” (John 14:6)