Going out of town for the Holidays? You can still get your WOD on! Continue to check the blog and modify the WOD to accommodate your space and equipment. Use a chair or park bench for dips, stairs for step ups, and monkey bars for pull ups. A jump rope is a great peice of lightweight equipment to travel with too! You can also check the area you’ll be in for a CrossFit affiliate. Many affiliates let members from other locations workout for free. Others may charge a fee. Google it and give them a call. Check out the link below for some great travel WODS. Most require no equipment at all! Courtesy of No Excuses CrossFit.
FYI There are NO schedule changes for the Holiday. We will have a special Christmas WOD on Saturday Dec 24 at 10 am. Wear your most festive gear OR ELSE!
**REMINDER**
Beginning Monday, January 2nd we will have a new WOD schedule.
Wednesday will only be open for new member fundamentals classes by appointment only. Saturday Class and KidFit will remain on the current schedule.
We ask that you arrive ON TIME to your class. Each class will include a group warm up, strength and METCON. You will not be allowed to jump into any portion of the class late.
Today’s blog post was written by one of our favorite members! This guy shows up willing to do WHATEVER we ask without excuses!
Hi, my name is Wes and I have the slowest time on the Board. But…. I count every rep, I strive for full range of motion on each exercise, I’m old and I get tired. That being said, I still show up four to five times a week and get smoked by the beasts that are members of our gym. People have asked me “Why?” Why would you continue to show up just to lose? My answer is always the same, “Why Not?”. Working out and competing with some of the best athletes I have ever had the pleasure of knowing is an honor and a privilege. It is also a learning experience (and a humbling one). But I compete WITH these guys, not AGAINST them. My competition is with myself, to make myself a better, more healthy person, not to simply post the fastest time on the Board. Which brings me to the point of this post. Back in November, HIT CrossFit hosted a Tactical Strength Challenge and the turnout was less than spectacular. One of the most common excuses I heard from other members was they knew they were going to lose so they didn’t compete. That is the worst excuse I have ever heard. Compete against yourself! Set a Personal Record! Or better yet, grab one of your friends from a Globo Gym and destroy them in a challenge. And regardless of how well you do in the competition, you have won because you got up and exercised and increased your quality of life. We are looking to host another challenge in the first part of this year. All of our members need to attend. All of members need to compete. Do it. You may just learn that you are stronger and faster than you think you are!
Tuesday WOD
Strength
Hang Power Snatch3/3/3/3
Backwards Lunges 8/8/8
METCON
AMRAP10
10 Chest to Bar Pull Ups
10 Ballistic Push Ups
10 Toes to Bar
** You may have noticed the new hand sanitizer dispensers on the walls. BIG THANKS to Skip for getting those for us! Please use the hand sanitizer and continue to wipe down your bars, mats, and other equipment after each use. THANKS!
**REMINDER**
Beginning Monday, January 2nd we will have a new WOD schedule.
Wednesday will only be open for new member fundamentals classes by appointment only. Saturday Class and KidFit will remain on the current schedule.
We ask that you arrive ON TIME to your class. Each class will include a group warm up, strength and METCON. You will not be allowed to jump into any portion of the class late.
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
**REMINDER**
Beginning Monday, January 2nd we will have a new WOD schedule.
Wednesday will only be open for new member fundamentals classes by appointment only. Saturday Class and KidFit will remain on the current schedule.
We ask that you arrive ON TIME to your class. Each class will include a group warm up, strength and METCON. You will not be allowed to jump into any portion of the class late.
It is our goal to provide quality training in a safe environment!
Did you know a 1 minute kiss burns 26 calories?? So move the bag of chips separating you and your Sig. other and get to smoochin’! If kissing burns 26 calories then…well..ya know(and no, you cannot count that as a workout on the challenge WOD log).
Need to be less productive at work today? Here are some more fun facts!
Now a little word on programming. I’m sure everyone has noticed that we have added an extra strength component to our daily WODs. Why, you may be asking, are we committing blasphemy against the holy grail of everything that is CrossFit and doing , of all things, barbell curls, db rows, shrugs and barbell lunges? We program maximal effort lifts that tax the whole body several times a week. There is a theroy in current and past strength and conditioning programs that call for auxillary exercises to both strengthen the individual muscles but also the tendons and ligaments that hold our joints together. How? By flooding the isolated muscles and corresponding joint or joints with blood, keeping everything well “lubricated” and “flushed free”. Think of it as pre-hab instead of what may be re-hab to repair a damaged joint! And who doesn’t love doing dumbbell curls in the mirror every once and a while?
Keep up the hard work, Cavemen, Cavewomen and Zoners! Don’t let negative evolution get the best of your bods!
The water bottle situation has certainly cooled off a bit! I hope that doesn’t mean that you’re drinking less since the weather’s cooled off! You still need to HYDRATE HYDRATE HYDRATE! I’ll assume that you’re just using reusable bottles and being a little more concious of picking up after yourselves! THANKS!
Schedule Changes! After the 1st of the year we’re moving to scheduled class times in the evenings. This will help us to make sure that each member is getting as much personal attention from the trainers as possible. We want to remain an injury free box! There will still be an open gym option M/T/TH/F from 4:30-5:30pm. Class times on these days will be 5:15 am,9:00am, 11:45am,6:30pm & 5:30 pm. We are switching the5:15AM class to the normal schedule. We are making sure that everyone has a rest day before they tackle these strength workouts! Saturday and KidFit schedule will remain the same. With this new afternoon class schedule it is imperative that you show up BEFORE the class time to get ready. If you show up late , you’ll have to wait till the next class. We will have 2 trainers on the floor at every class. Please, do yourself a favor and listen to them. Use them. Follow the programming we have for you. Reap the rewards! We’re excited to have a more structured, safer and more educational environment to help everyone meet thier fitness goals!
