Congrats to our December Member of the Month, BELIA!!! Belia has been coming to our 5am Sculpted class and we have had the pleasure of watching her completely transform her body and life! We are so proud of her and can't wait to see what else God has planned for her! Here are a few fun facts about our December Member of the Month!!!
3-3-3-3 (12 minutes to find as heavy as you can go with keeping good form)
30 Thrusters (95/65)
15 Roll Outs
3 Rope Climb
10 Roll Outs
2 Rope Climb
5 Roll Outs
1 Rope Climb
This is not a post about a truck. This is a post about you.
Everyone has a choice to like someone. Love. Family. Blood... those are the things you can't control. It makes me wonder how some bearded Army nerd can be loved-on by so many people. this R&R has been an awesome experience.... starting with the fact that it was never supposed to happen. Jen and I were not expecting a trip home before I finish this deployment. Since I got home it's been such an overwhelming experience I've honestly had trouble putting words to it... which is rare... so I'll just get to it. This is not about me. This is not about my truck. This is about the fact that whether you know me like a brother, or you've never shaken my hand; you've had a positive impact on my life and I want to say thanks.
Jen Shelby - You run a business and raise a three year old (whoa nelly) and run a Faith RX chapter and upkeep all of the family budget and deal with my constant insane plans, and you look so dang good doing it. For real, without you at my back, i'd of fallen a long time ago. Getting the support from everyone that has hooked up my truck gives you a few extra BA points in a currently overflowing BA point bank.
Tankersly - http://bit.ly/2h0IYCM
The first hands on my truck after a battery issue. You guys were super helpful when Jen brought my truck in, and you've always been my go-to mechanic in the Granbury area. Thank you for being so customer oriented and friendly.
Boltons - http://www.boltonsautobody.com/
Under the sweet wrap that 360 did for me, Bolton's fixed all of the dents and the paint. They hooked Jen up and did me a major favor. Thank you guys for the excellent body work. Your shop is the reason my truck looks like a new beast. Helping Jen out puts you really really high on my book.
Discount Tire Granbury- http://bit.ly/2fXYTQR
Jen's next stop. Thank ya'll for helping Jen out. She ordered new tires for the truck, they didn't end up fitting, and ya'll upgraded them for free. I appreciate you standing by your policies and being the go-to tire shop in Granbury.
Ron Cullers - http://napaau.to/2gFsY5M
Ya'll did an alignment on the truck after the new tires were put on. Awesome job, truck is aligned, and I can drive without my steering wheel being 90 degrees cockeyed.
Thomas Myers - http://myersautogranbury.com/index.php
Thank ya'll for taking one last look and listen to make sure that the truck was in top shape before it's next step. You have a great shop and I appreciate you helping Jen make sure everything was working well.
Alex Laughlin - http://www.gasmonkeyenergy.com/portfolio/alex-laughlin/ @fuelpotential
Alex and his crew already have a close relationship with 360 wraps. Alex, thank you for hooking Jen up with 360, and for continuing to be a humble, awesome friend who also happens to b a famous race car driver.
360 Wraps - http://www.360wraps.com/
Tyler, Tom, anyone else that had hands on the amazing job with my truck, thank you. It was an awesome job in itself, but for you guys to be so generous as you were is continually mind blowing. I can't tell you how stoked I have been. If you ever need anything, let me know. For a group of guys to blindly support a soldier is huge, and it speaks to your business' caliber.
Texas Motorworx - http://www.texasmotorworx.com/
I'm still not 100% sure what components ya'll donated to the build... honestly when Tyler was explaining it I was a little awe struck... but thank you so much for donating to the build. If I can get a contact or name, I'll come say thank you in person and take you out to lunch... seriously, thank ya'll so much!
Goonies - I could name drop the sweet messages, hugs, care packages, phone calls, babysitters, trip takers, sign makers, drivers, painters, gutter repairmen, mowers, cabbies, cooks, shoulders, movers and shakers, but I hope that each of you individually have heard from us. You are my family. You're the reason we constantly strive to be the best fitness, life, and faith coaches that we can be. I literally would not be here now if it wasn't for you, so thank you.
Coaches - What can I say? Probably "get back to work". You all are great people because you help me sustain this thing we've built, and you deal with me. That's a lot. Like, I appreciate the amount of crap ya'll deal with from just me. See you in a couple of months!
Now get back to work.
20 Deadlifts (275/185)
20 KB swings (79/53)
20 Overhead Squats (115/75)
20 Box jumps (24/20)
20 DB Squat Cleans (45# each/25# each)
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
Let's give those legs a little break today from weights! You'll need them again on Thursday! If you still want to give a Christmas blessing to some families in need, the jar is on the bar!
Kipping & MU's
12 minute AMRAP
1 MU (3 kips, 3 dips)
Ab Mat Sit ups (2 + 2 every round)
DU's (20 + 20 every round)
Switching up the Faith WOD a little bit today!
Check out this video devotion by Spencer Arnold!
Hey! It's Jim. It's been great being able to see everyone. I'll be at the gym over the next week in spots and such... so hopefully I'll see you up there!
We hope everyone had a great Thanksgiving! Time to put in some work now! We max out on Front Squat today! C'mon PR's!!! We'll start a squat clean program next Monday!
Get together at the Holt's house at 6pm on Friday night for everyone to see Shelby before he heads back to the desert for a bit! Feel free to bring an appetizer or dessert (not required)! Text Jen (781.799.6903) for the address if you don't already have it! We would love to see all of you! Thank you Holt's for hosting!
1RM Front Squat (Compare to 10.24)
40 Lunges (unweighted)
20 SDHP (53/35)
Today the crew wants to tell you thank you! We are thankful for having each and every one of you as a part of our family. We are thankful for the sweat you pour out daily. For the friendships you bring us and everyone around you. For the relationships that have grown through you. From the bottom of out hearts....thank you! We wouldnt be who we are today, without you!
Time to earn that Thanksgiving meal tomorrow! If you are spending Thanksgiving alone, speak up, we have numerous places that have opened up their homes to you. Let your trainer know and we will find you a spot at someones table. Do not spend the holidays alone.
As always please stay safe during your travels!
5x5 @ 55%
50 DL 155/95
40 Box Overs
Every Minute on the Minute do 5 Pushups
Look at those Fran times....insane!!! How did Fran go for you? Did you scale it...get a PR??? Either way, we saw some great effort in the gym yesterday and we are proud of each and everyone one of your efforts.
Yesterday was all about how hard you could push yourself. Today is all about how hard you can push a friend! So get to work and don't slack on your buddy.
Ohhhhh heeeeyyyy....speaking of buddy! Did you know Jen's best buddy returned home! Welcome home Shelby! We know you are in Boston and not home just quite yet, but glad you two are back together....make the most of the time.
Happy 10 year anniversary to Chris and Shawndi!
Stay safe. Stay motivated.
BUDDY WOD - one buddy moving at a time. Switch as needed!
100 Box Jumps
Remember. Everyone. Deployed.
Our fearless leader Shelby is headed home for a few weeks. After spending some time with the family first, we hope to have him back yelling at us again shortly! Enjoy your time while home!
This WOD is not about you....this is about the man who sacrificed for us. Do the same today and honor him.
30 Rounds for Time of:
5 Wall Ball Shots 20/14
3 Hand Stand Push Ups
1 Power Clean 225/155
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel
#TBT She is one of the original Goonies. She likes cats, unicorns and she has her own deck at the gym!
Heaving Snatch Balance
10 x 100m Sprint
Answer: Leah Haley