What We Are Doing is Sacrosanct

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Have you ever done something you really, truly believed in? Maybe you were part of a cause or an initiative. Maybe you pulled your son or daughter aside at a sporting event to try and encourage them.

I was talking with a client the other day who was telling me a story that happened last weekend. His son was in a shooting competition and while on the firing line, awaiting the skeet to eject from the thrower, he prematurely fired his shotgun.

If you have ever shot on a range or in groups, this is a HUGE no-no. The blunder of all blunders. Not only does it display a lack of focus but it displays a lack of focus that can have some largely detrimental consequences for others.

This client ran to the firing line to have some words with his son. A little to fuss, a little to console and help him regain his focus. While this was happening the range officer began fussing loudly at the client for interrupting the days activities which our client blatantly ignored. He ignored them because he believed what he was doing to be sacrosanct.

“At CrossFit Breaux Bridge and CrossFit St. Landry we believe what we are doing is sacrosanct.”

I love words.

I believe that our intelligence, our ability to exercise our minds, comprehend concepts, synthesize ideas, and innovate intellectually is severely enhanced or limited by our vocabulary.

But I still had to look up this word.

Sacrosanct – regarded as too important or valuable to be interfered with.

At CrossFit Breaux Bridge and CrossFit St. Landry we believe what we are doing is sacrosanct. We are saving lives, altering destinies, positively impacting entire families, athletic teams, moms, dads, teachers, machinists, lawyers, doctors, salesman, police officers, military veterans, firefighters, priests, coaches, students, dentists, managers, friends.

And we will NEVER stop,

Join us.

WHY SALT ON FRUIT?

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Thank all of you that brought a friend. It’s always great to see the looks on the friends faces when they see what you guys are capable of.

Today we start off with some shoulder stability to help keep our shoulders strong and healthy. Having strong and stable shoulders gives us the ability to hold loads over our heads.  When we go into handstand holds or overhead squats, we need stable shoulders to keep the weight from crushing down on us.

The WOD today goes down in reps with the snatches while the reps go up in the rows.

The high hang snatch starts at full extension. Once we have the bar at the hips we don’t lower it back down to mid thigh or top of knees. Stay at the hips with the bar.

Renegade rows will require us to keep our core braced while doing them. Keep your feet about shoulder width or a little wider apart. Don’t rotate at the hips keep your shoulders squared to the floor.

#CFBB
#CFSL

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Shoulder Stability
Bulletproof Shoulders
WOD
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
High Hang Snatch 115/75

1-2-3-4-5-6-7-8-9-10
Renegade Row + Burpee 45/25

Rx+
135/95 High Hang Snatch
53/35 KB Row

ARE YOU REALLY MY FRIEND?

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Bring a Friend Day is back!

Welcome all the new faces you see in class today guys, if all your friends were to scared to come grab a buddy in class and knock this one dead!

Great thing about a partner workout where only one of you works at a time is that you can hold your partner accountable!

Make sure they are doing all their reps and doing them well! No “Bro-reps” like hey you’re my buddy so you don’t have to squat down all the way….but yes you do.

Don’t let your friends slack, help them get better and make yourself better by making sure they are doing the movement to full standard and correctly unless Coach tells them different! Coach Overrules in that case 🙂

Have fun today, push yourselves and your friends and let’s take Wednesday down!

Back to work.

#CFSL
#CFBB

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WOD
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP

Sharing reps between partners, switch as needed only one person works at a time.

100 Double Unders
60 Situps
40 Wall Balls 20/14
20 Pullups

**Scale to Single unders but do not double the number do the same amount!
**Pull-ups can be ring rows for the scale no bands today!

 

BACK TO WORK

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What a great year it’s been for the CrossFit Open, it always brings out blood, sweat and tears in all of us.

It also bring out triumph, failures, learning experiences and camaraderie in the gyms. We are all so proud of everyone that stepped out of their comfort zone and tackled the Open it was not an easy one!!

Today we get back to it starting with an EMOM of Clean and jerks. The intended stimulus for this one is to learn yourself as an athlete and also to make you focus on each and envy lift.

Learning yourself as to how much you can add every minute to your lift and not biting off too much. I’d suggest starting at about 60-65% of your 1 rep max and gradually building up from there.

Be aware that if you miss on your attempt on any of the minutes you are done. This is to get you guys to zone in on every lift and not just go through the motions. Make every single lift look just like the warmups.

Following the EMOM you have an AMRAP. If there is anything the Open taught me this year it’s that there is always more in the tank even when you feel like there is not. Make yourself better and get that extra rep at the end rather than watching the last 5 seconds count down. That last rep is the difference maker.

#CFSL
#CFBB

Clean and Jerk EMOM (EMOM, log all ten lifts)
Every minute on the minute do one clean and jerk and go up in weight every minute. If you fail a rep you are done. You only have one attempt per minute.
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP

7 Toes to bar
5 Box Jumps 30/24
3 Clean and Jerks 135/95

Masters 55+/Teens 14-15
115/75

 

17.5

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Well we knew it was coming!

Just glad it’s not dumb bells!

Try and do an emom if you can stay efficiet with you double unders, either commit to going unbroken the whole time or plan your breaks and plan them well.

This is an angine test, all heart and good pacing will get you throught. Start out at a good pace you can maintain for 6 or 7 rounds then the last 3 rounds will be when it’s time to push!

Bring the heat one more time guys!!

CFSL let’s fill the box up tomorrow night, should be one hell of a Friday night.

Back to work.

#CFSL
#CFBB
#onemorepush

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WOD
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)
10 rounds for time of:
9 thrusters 45# / 35#
35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Teens 14-15 (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Teens 14-15 Scaled (Time)
10 rounds for time of:
9 thrusters 45# / 35#
35 single-unders

*40 minute time cap