The HOT Texas weather is HERE! It is supposed to be 96 degrees today and the air has been deemed "Unhealthy Air Quality for Sensitive Groups." With that being said, let's make good choices on being outside and working out. 1. Start drinking water NOW to prepare for the amount you will sweat out tomorrow. Yes, seriously. 2. Listen to your body. If you need to rest or STOP, then do that! 3. If you can come to a morning class, it will be MUCH cooler than the afternoon classes.
EMOM 10 minutes
2-4 Controlled Descend from Handstands
20 min AMRAP
10 Cal Bike
100 M Atlas Stone Carry (Heavy KB)
10 In and Outs
These two pieces of equipment represent training. What are you doing to get better at your lifts? Are you putting in practice outside of class to perfect your technique? Do you ever pick up a PVC pipe and smoke yourself in drills with it? Give it a try! Grab a trainer and ask them what you can be doing to get better at your _____. The trainers at CrossFit Granbury are here to help you get better inside and outside the gym. If you are interested in getting more from your fitness, try some personal training. We have a few members who do extra skill work after class, jump in with them. Push yourself to be better and find someone who will help you do that. Speaking of skills, let’s do some drills today. Let’s see how warm we can get with just a PVC pipe =)
....then add weight and warmup more
....then start your rounds of 5
Hang Squat Cleans (mod-heavy)
5 strict Pull-ups
5 Handstand Pushups
10 Kipping Pull-ups
10 Floor/Low Bar Pushups
Row 800 m/R2R x 2
And just like that *POOF* Weekend. Gone.
It's Monday. Today is a fresh start! Let's do this!
5 min AMRAP
Curtis P’s (light)
-Left Reverse Lunge
-Right Reverse Lunge
....rest 3 min...
Dumbbell Press (heavy)
20 AbMat Sit-ups
10 Leg Lifts
Coach Jim's birthday is tomorrow (Saturday) so feel free to bombard him with Happy Birthday texts (781.462.7147) BWAHAHAHHAHAHA!
Shelby, we love the intensity that you bring to EVERY aspect of your life! You don't do anything half way and it's incredible to watch your mind and skills at work! Keep being you! We love you!
5-10 strict pullups (wrist pull ups if you can!)
5-10 strict pushups
then…. 18.2 a
1 RM Clean
YOGA (Free for members, $5 for non-members) 8:30-9:30am on Saturday followed by open gym (free for members, $15 for non-members) until 11:30am! Then Faith Rx'd (Free for everyone!) on Sunday at 2pm!
Pausing Back Squat
(stay between 65-75% of 1 RM)
5 sets of 3
(going up each round)
1st squat pause for 3 sec at the bottom, second and third squat, no pause
30’ front rack walking lunges
15 Ab-mat Situps
10 Cal Bike
5 HSPU (10 box pushups)
10 box sit-ups (feet on box)
20 side box reach taps (keep shoulders off the floor at all times)
Not sure if it has been for you, but the last couple of weeks have been crazy for us.
Sometimes it seems like when it rains, it pours. Someone right in front of you, or the person checking you out at the grocery store, or the impatient person behind you in line at the post office might feel like they have a black cloud over them... this is your opportunity to BE THE LIGHT in their life! Smile at them! YOU may be the only positive thing in their day!
If YOU feel like you are that person with a black cloud over you, would you please reach out to us and let us know how we can help! That's what family does and we love our CFG family!
BE THE LIGHT!
5 x E3MO3M
add weight each round
OHS or Front Squat
10 reverse crunch
10 Backward Burpees
You may have heard that Papa Jody had surgery... as you know he is a go big or go home kind of guy... well... he went big! He was riding a bull and broke his pelvis. Please be praying for a speedy, full recovery and for his contagious, awesome attitude to be back in the gym ASAP!
Our 5am is becoming pretty popular! Make taking care of your body a priority in your life. This is the ONLY body you get, so take care of it! Exercise at YOUR best time! The time when the least excuses will get in the way of you and your goals is the best time to workout!
Lots of new faces at the gym! Please introduce yourself and make them feel welcome! After all, the reason CrossFit Granbury is probably the greatest gym on earth is because of the people!
Bodyweight Bench Press
Strict MUs or Pull-ups
L Sit (max time)
Row 500 m
Row 500 m
Ab Mat Situps
Don't forget today (MONDAY) is April Fool's Day... don't let anyone play any tricks on you! #alwayslookingoutforyou
Lots of events coming up, check our FB page for details but here are a few of them, save the dates!
Sunday, April 7th: FAITH RXD event at 2pm, to honor Becky and all the work God is doing in her life with her miraculous healing from the brain aneurysm she had last Tuesday night.
Wednesday, April 10th: Ribbon Cutting for Memorial Park and Ground break for the swings that so many of you donated to! We'd love for you to be there!
Sunday April 28th: Wonder Woman 5k or 10k in Arlington, TX - several ladies are running! You should join us! Click here to register!
Friday, May 3rd: Girls night at Board and Brush! Register NOW by clicking here! Seats are limited!!!
Monday, May 27th: MURPH! Join us at the city beach for another year of MURPH!
10 Single Arm DB Bent Over Row/side
10 Single Leg DL
21 DB Snatch (Alternate as needed) (50/35)
9 Ring Dips
30 Air Squats
15 DB Snatch
12 Ring Dips
30 Air Squats
9 DB Snatch
15 Ring Dips
30 Air Squats
4 x 100 m sprints
walk back between sets
***Please say a little prayer for the McLean family and the SWAT guys, today is Lance's birthday. And a prayer for the Hull family and the FWPD, today is also Garrett's birthday.
Mikey... let's talk about your biceps for a minute!!! This guy is over 60 years old! We won't spill exactly how old he is... Keep it up! All day yesterday Coach Jen used an example of a 70 year old client refusing to cut down the numbers on reps... because she was fully capable of doing them and she did! Don't let age, current ability or anything else scare you from being the best version of you!
Friday is finally here! We are going to repeat the 2018 OPEN WOD's for the next five Fridays! If you did 18.1-18.5 last year, it will be fun to see where you have improved! Don't forget about Yoga tomorrow (Saturday) at 8:30am!
ROLLOUT UPPER THORACIC
DB CLEAN AND JERK TECHNIQUE
20 MIN AMRAP
10 DB HANG CLEAN & JERK
12 CAL ROW
BIKE COOL DOWN
Thank you for the prayers!
Update: Becky is awake, able to move her arms and eating apple sauce! Y'all, one of the nurses said that she's never seen someone this responsive within 24 hours! Please keep praying for a full recovery!
Y'all have been putting in some serious work and it shows with all the PR's (Personal Records) that you had yesterday! Even if they didn't all look at as pretty as Kallie's! Who smiles at the top of a Deadlift PR?!?!
2 ROUNDS EACH
10 PLANK BURPEES
20 MB SIT-UP
30 FEET TOSS (We'll show you this at the gym!)
3 ROUNDS FOR TIME
400 METER RUN
15 STRICT PULL-UPS
30 SEC REST
Please throw out a quick prayer for Shawndi and the rest of the Weston family; Shawndi's step-dad (who they were really close with) passed away on Tuesday night. Also, many of you met Becky (the co-founder of Faith Rx'd) two years ago when she visited; she had a brain aneurysm on Tuesday night and they had to do emergency surgery. They will keep her in a medically induced coma till Friday. Please lift her and her whole family up in prayer.
If you ever need someone to pray with/for you, please reach out to any of the trainers and we'd love to pray with you! No need to go through hard times alone when you have an entire village, who loves you and wants nothing but the best for you, right here!