CrossFit

Group Rack

CrossFit from Boundless Television on Vimeo.

  
 Matt takes Mel and Craig through the steps of a proper rack.  It's tough for guys like Mel and Craig to get their elbows up high enough due to a massive bicep always being in the way right?  Anyways keep working on your racks guys and one day they could be of world class quality.

Don't forget Matt's Endurance Freak Fundraiser this Monday, March 15th  while he attempts to Solo the un-supported Odyssey Endorphin Fix 2-day Adventure Race in New River Gorge, WV (Link).

Pictures from Sectionals (compliments of the Bryners)

Link here!

Friday WOD

3 Full Snatch

6 Push Press

6 Push Jerk

3 C & J

6 Front Squats

6 Back Squats

30 Double Unders  (or 3x the number of regular jumps)

AMRAP in..20 • 15 • 10 minutes

Competitor Men use 75% BW Women 55%

Cool Down

L-Pull ups 50 • 35 • 35

Competitor • Advanced • Intermediate • Foundational

Welcome Back!

 
It's great to have you back Mary Jo and i'm glad your feeling better.  Nice work on Helen!  That's not an easy workout to come back to after being sick.  Keep up all your hard work..after all, running season is upon us...

Pictures from Sectionals (compliments of the Bryners)

Link here!

Thursday WOD

60 Supermen

60 Situps

10 Bupree Box Jumps

50 Supermen

50 Siups

10 Burpee Box Jumps

40 Supermen

40 Situps

10 Burpee Box Jumps

30 Supermen

30 Situps

10 Bupree Box Jumps

20 Supermen

20 Situps

10 Bupree Box Jumps

10 Supermen

10 Situps

10 Bupree Box Jumps

Start at your color and work your way down the list, everyone finishes at 10s.

Cool Down

Full Snatch (stay light 45 lbs. max) 20 • 20 • 15

Competitor • Advanced • Intermediate • Foundational

Endurance Freak Fundraiser

 

"Matt Swartout (pictured on the right) is an athlete who trains with us at our partner gym CrossfitCreek. He came to us last summer as broken Ultra-Endurance Athlete who had to leave his sport of Adventure Racing in 2008 due to a string of overuse injuries which kept him from being able to run for 5 months. Since he left the sport he's been on a mission to find a way to train for the rigors of multi-day racing without all the long grueling mileage and joint destruction provided by traditional endurance training. 

Matt believes he has found that way in the Crossfit and Crossfit Endurance training methodologies and in eating a more Primal diet. He is forgoing the "status quo" 20+ mile training runs and 8 hour bike rides for Intensity, Technique, Sprints and Heavy Lifts. Not to mention eating a strict diet of Meat, Healthy Fats and Veggies. Since day one at CrossfitCreek he has been putting all of his efforts into becoming a stronger, more resilient Crossfit athlete -- One who just so happens to like to complete 24+ hour endurance races.

On March 26th Matt will be putting all his efforts to the test by starting his hardest race to date. He will be one of 7 athletes attempting to Solo the un-supported Odyssey Endorphin Fix 2-day Adventure Race in New River Gorge, WV (Link). Matt's longest training run prior to this race will have been a 5k time trial.

Not mentioned above is the tremendous cost these athletes have to bear.  Just to compete is around $1,500!  So, to help Matt out we will be having a special CrossFit Endurance workout he designed  this upcoming Monday, March 15th.  He will be at all of our evening classes to help out.  There will be a donations jar at the gym so make sure you make it in Monday to help support one of our CrossFit Athletes. 

A blazingly honest e-mail from a sectional competitor.

I've attached the e-mail as well as my (Mike) response to it. Every Crossfitter should read it. I think it has a real significant message. Download Ebens E-mail 

Pictures from Sectionals (compliments of the Bryners)

Link here!

Benchmark Wednesday WOD

"Helen"

Check Your Performance For your last Helen time

Run 400m • 400m • 200m

21 Choppers

12 Pull ups

3 Rounds

Unmodified Men 53lb. KB or 55lb. DB/ Women 35 lb. KB or DB

Cool Down

Double Unders 100 • 75 • 50

Advanced • Intermediate • Foundational

Job Well Done

 
Here is a picture of our competitors team after they endured their grueling day at the Arnold.  Keep your eyes on this group of people around the gym and watch how much more intense their workouts are.  Nothing teaches you intensity like doing a WOD in front of a thousand people!

Top row left to right: Chris, Frank, Zach, Gabe. Bottom row: Sandy, A.J., Rick, Mike, Heather

Tuesday WOD

Wall Sit (one time only) 1 min. • 45sec. • 30sec.

DB Lunges

Mountain Men 1+1=1

Jump Squats

21-15-9 • 15-11-9 • 11-9-7 rounds

Push up Plank Hold (one time only) 1min. • 45sec. • 30sec. 

Weighted Push ups

Dips

21-15-9 • 15-11-9 • 11-9-7 rounds

Cool Down

Farmer's Walk 400m • 400m • 200m

Advanced • Intermediate • Foundational

Gabe and Sandy "Will Be Bahhhck"

After the long wait Sectionals have come and gone.  For those of you who couldn't make it out to Columbus there will be plenty of pictures posted in the next few days.  All of our competitors had steller performances all day long.  Every one of them gave it their all and we are proud of you all!

A.J., Chris, Frank, Zach, Rick, Mike, Eben, Gabe, Sandy, and Heather Congrats to you all and a very special congratuations goes out to Sandy and Gabe who both placed 19th and earned themselves a spot at this year's regionals! So reserve your hotel rooms now because you won't want to miss out.

Vacation WODs - An inside look

Hardly a day goes by that I don't get an e-mail from one of our vacationing or traveling CrossFitters, wanting to make sure that they get their training in, no matter the inconvenience. There's no reason to miss a WOD see our vacation WODS. I just got one from Matt Forshee. One of our athletes that is also an endurance marathon runner. He travels a lot for his work but never misses a beat with his training. I thought you'd appreciate it as much as I did.

Warm-up: Run 19 miles  (Yea I laughed too)

WOD: PU,SU,dips,wall squats,hollow rocks

10,9,8,7,6,5,4,3,2,1

CD: Wall Sit 2 min.

Thanks for being an inspiration Matt both in and outside the gym.

"Those who would give up essential liberty to purchase a little temporary safety derseve neither liberty or safety." -Benamin Franklin (1706-1790)

 

"Arnold Classic Final" WOD

Power Clean & Press M 155lbs. W 105lbs.

C2B Pull ups

Box Jumps M 30in. W 24in.

15-12-9 • 21-15-9 • 15-11-9 • 11-9-7 rounds

Then...

Plank Rows (1+1=2) 80 • 60 • 40 • 20

Cool Down

OHS 5-5-5-5 • 5-5-5-5 • 5-5-5-5 • 5-5-5-5

Competitor • Advanced • Intermediate • Foundational

She'll bend over backwards for you

Sandy getting ready for Sectionals this Sunday. She's really been dialing thing in these last several months to be at her best. I'm so proud of Sandy and how far she's come over the past year. Even more impressive, is that she could be the mother of many of the competitors she'll be competing against. I knew she had been up to something when she smoked me on the Filthy Fifty WOD last week.

Announcement: 

No Sunday Session 3/7! Everyone's at the Arnold Sports Festival either participating or cheering the CrossFit Troy Team for the Sectional Qualifier of the CrossFit Games.

Living bigger than fitness and health

This will be the beginning of a series of posts and readings that will have nothing to do with CrossFit, exercise or even nutrition. But, will illustrate and challenge us to apply to life the principles that makes our training so effective. Life is more than the gym and what you eat.

 On Self Determination  and living safe from one of my favorite bloggers Seth Godin

 

Friday WOD

20 Wall ball

20 Alternating single arm power snatch 1+1=2 (kettlebell or DB)

20 Push-ups

20 Dead Hang (no swinging) pull to L (Straight leg / Scale by bending legs)

4 • 3 • 2 • 1 rounds

Cool Down

Wall Sit  2 • 1.5 • 1 minutes

Competitor • Advanced • Intermediate • Foundational

Doubleunder Nate

Some have to really really work for it, then others just walk in and do it effortlessly. Usually I pick things up pretty quickly, but I've really had to work hard to get doubleunders and they are still sub par. Nate pictured here, on the other hand, made it look easy day one. No matter if you're a quick learner or not, remember, the harder you work for something the more it means to you when you achieve it. If you never have to struggle, you never learn to fully appreciate your achievement. I guess that's why I LOVE DOUBLEUNDERS!

 

See the WODS our team will be doing this Sunday (above)
Our WODs this week will be from sectionals that have been done over the past several weeks for the CrossFit Games qualifiers. Of course we will be scaling them but for the "competitor level" they will be as prescribed in the competitions. Enjoy.

"Alaska Sectionals" WOD

6 C2B Pull ups

6 Ring Dips

500 m row (SDHP M/45 W/30 reps)

6 Thrusters M/135 W/95

4 • 3 • 2 rounds

Cool Down

T2B 50 • K2B 40 • 30 • 20  reps

Competitor • Advanced • Intermediate • Foundational

I love Saturdays

If you have not been there in a while you've got to try the 10:00 Saturday team WOD. It's always big, so the workout is designed to handle a larger crowd. There's nothing more energizing than working with a well organized big group of team mates. Here some of the group work through the Filthy Fifty.

 

Coming in March: Nutrition Roundtables 
 
Our WODs this week will be from sectionals that have been done over the past several weeks for the CrossFit Games qualifiers. Of course we will be scaling them but the "competitor level"  they will be as prescribed in the competitions. Enjoy.

"SD/AZ Sectional" WOD

7 Power Snatches 95/65

7 Box Jumps

7 • 6 • 5 rounds

Cool Down

Double Unders 150 • 100  Singles 250 • 150

Competitor • Advanced • Intermediate • Foundational

Like father like son

Jason and his son Seth are beginning a new kind of father son time. The bond forged by common struggle is a strong one. I've heard it said that the number one influencer on boys is not the mother, in the end more often that not, they go the way of the father. Way to set the bar higher Jason.

Read 4 shocking secrets about fast food.

 

Coming in March: Nutrition Roundtables 
 
Our WODs this week will be from sectionals that have been done over the past several weeks for the CrossFit Games qualifiers. Of course we will be scaling them but the "competitor level"  they will be as prescribed in the competitions. Enjoy.

New Zealand Sectional WOD

5 Power Cleans M155lbs W105lbs

10 Pull-ups

AMRAP in 10 • 8 • 6 minutes

Cool Down

Max Handstand PU / L-Hold 2 • 1.5 • 1 minutes

Advanced • Intermediate • Foundational

Frank takes it in...

 
It's always fun to watch the various ways CFT athletes react after their first reading of the WOD (Workout Of the Day). I have to admit, especially in the beginning, I'd look at the WOD and wonder if I could even complete it, let alone do it with high intensity. Here Frank takes the WOD in, his body language speaks for itself. But he didn't hesitate. Here he cranks through his pull-ups.

 

 

Coming in March: Nutrition Roundtables 
 
Our WODs this week will be from sectionals that have been done over the past several weeks for the CrossFit Games qualifiers. Of course we will be scaling them but the "competitor level"  they will be as prescribed in the competitions. Enjoy.

Monday WOD "The Air Force WOD"

20 Thrusters

20 SDHP

20 Push Jerks

20 OHS

20 Front Squats

COMPETITOR ONLY: 4 burpees on the minute every minute throughout the WOD till done. Starts with 4 burpees.

Men 95 lbs. / Women 65 lbs.

Rep variations 20 • 20 • 15 • 10

Cool Down

Sit-ups 100 • 75 • 50

Competitor • Advanced • Intermediate • Foundational