Quick Reminder!
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WE ARE CLOSED for the 8:30 am Class! The plan is to open for the noon, but please check back here for the latest!
ALL EVENING CLASSES ARE ON, expect the 7:30 pm CLASS is canceled!
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We have the athlete of the month, but there are so many other inspiring stories that never get shared. I am going to do a better job of highlighting different members on the blog. I hope people can find inspiration or a connection that otherwise would not have been formed. Of course I will always ask to feature you. Totally fine if you want to keep things private.
From a 100 lb Back Squat to 325 lbs
The back squat cycle ended with a bang yesterday. We had some amazing new personal records set. Some from new members and some from longstanding members. I often get asked if people hit a wall when it comes to strength. Will there be a day that you will not be able to hit another PR? AH say it ain’t so coach!? Of course time will catch up with us at some point, but for now, there is always room for a few more lbs. We have been open for 2 years and 3 months. Can you still hit PRs after that long? Hell Yeah! A few of our original members came in yesterday and put up more weight then they have ever lifted before. So inspiring to see!
Mike C. went from 295 to 320! 25 lbs higher than he has every lifted. Mike C is one of the founding members at CFH, he has been here for about two years. One of the biggest reasons he is hitting a 25lb PR is consistency. Mike does not stray from the plan very much. He comes three to four times a week, unless he is on vacation. He does the WOD and heads out. Nothing fancy, but hard work and consistency. Mike also owns his own business, lives 20 minutes from the gym and is married with three kids. So for everyone who does not have 3 hours a week for fitness….it is all about what you WANT to make time for.
The PR list from longstanding members is too long to list (I actually just tried to list them out, but after 10 people it got to be overwhelming). This is not to make you feel like shit for not hitting a PR. Sometimes everything does not come together at the end of a cycle. It is meant to highlight a member who has done something inspirational. Great work Mike!
A quick note from Mike-“I was just telling Melissa (Mike’s wife) about how before CrossFit every time I tried to back squat 100 lbs I would pull a muscle in my thigh because I used the smith machine. So I would just stop back squating. Its pretty cool to see how well you can do things when coached correctly, especially at my age.”
Skill WOD
EMOM for 12 minutes
Even: Handstand Push ups
Odd: Chest to Bar
Fitness (7 Scaled HSPU, 7 Pull ups)
RX (7 HSPU, 7 Chest to Bar)
RX+ (10 HSPU, 10 Chest to Bar)
*Gymnastics work like this is an extremely hard thing to scale for everyone at CFH, use the above as a rough guideline. This will NOT be scored, so pick something challenging and try to stick with it. But you can always adjust if you need to or the coach suggests it. Use the coaches for advice and help before the EMOM starts!)
WOD
3 Minutes Rowing for Cals
3 Minutes KB Swings
2 Minutes of Rowing for Cals
2 Minutes of KB Swings
1 Minute of Rowing for Cals
1 Minute of KB Swings
Fitness (35/26)
RX (53/35)
RX+ (70/53)
**If you can control the load today would be a good day to challenge yourself with the KB weight. Your reps might be lower, but it is for time not reps so that is ok. Remember form is ALWAYS first**
