Monkey On A Stick

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Goal Setting and Mental Toughness Seminar: Saturday 9-11am w/ Josh. Sign up if you’re attending.
 
“A fitness program that does not include the manipulation of external objects is woefully lacking in utility.”
 
Life requires this skill.
 
Your children are heavy. Your suitcase is heavy. Your sofa is heavy. Your groceries are heavy.
 
To not train you to lift, pull, push, and carry would be negligent on our part.
 
Know weights. Know CrossFit.
 
No weights. No CrossFit.
 
#cfbb
#cfsl
#carrythetorch
#flytheflag
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29 January 2016
 
STRENGTH
 
Thruster
15 min to find Max from Rack
 
Metcon, “MONKEY ON A STICK”
 
For Time:
 
EMOM Even
:30 of Thrusters 95/65
Rest :30
 
EMOM Odd
:30 of Pullups
Rest :30
 
Continue in this pattern until you have completed 100 of each.

Run Like Bernie

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Warm up good today guys. Get those lower backs prepped before you go straight to the weight you will use for the WoD!
 
And dress warm. Cold weather can’t stop our fitness endeavors 🙂
 
SIGN UP FOR THE OPEN
 
https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games
 
Back to work.
 
#CFBBstuds
#CFSLchamps
#wealldabess
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28 January 2016
 
Metcon, “RUN LIKE BERNIE”
 
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
200 meter run
 
So, 10 deadlifts then run 200 meters. 9 Deadlifts run 200 meters. run in between every set of deadlifts!

Filthy Fifty

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Quick Reminder guys: this weekend 9-11am at CFBB will be the first in our series of seminars leading into the open.
 
First one is on Goal Setting and Mental Toughness. Cost is $20
 
Who should go?
 
Do you have clearly defined goals and a specific plan for attaining them?
 
Do you feel like everybody is getting better except you?
 
Do you have some goals but are unsure how to go about achieving them?
 
Do you find it difficult to stick with your nutrition plans or push yourself through to the last second of every workout?
 
This is for you.
 
This class will led by Josh and will prepare you to reach new levels in your performance, weight loss, strength, and personal goals.
 
Sign up is on the door.
 
#cfbbteam
#cfslfam
#itsgrowtime
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27 January 2016
 
Metcon, “FILTHY FIFTY”
 
For Time:
 
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Back Squat City

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Today we go heavy.

Why do we go heavy?

Because we want to get strong, duh.

But the real reason is because CrossFit is a STRENGTH and conditioning program.

So today we will target the strength part.

What’s heavy, Coach?

Well we are so glad you asked!

In today’s case, heavy means around 60% – 80% of your 1 rep max for 5 reps.

Then we will go up in weight each set.

With that being said we have the exact reps and percentage of your 1 rep maxes that we would like to see you guys warm up with before you even count your first set!

It’s going to be a good day!

Thanks for all the well wishes yesterday I turned 25 on the 25th and thanks to CrossFit, I can still run circles around the 18 year old punk I used to be.

Back to work.

-Jordy G.

#CFSLlifts
#CFBBprs
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26 January 2016

“BACK SQUAT CITY”

Back Squat
5-5-5-5-5, climbing