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Before we announce tomorrow's WOD, we want to thank our CFBH family for their love and support as Jess and I tied the knot this last weekend. We were humbled by the love and you don't know the appreciation we had for everyone, when we were able to close the Box for a couple of days, to allow our Coaches, the time to come and celebrate with us as well. We love you guys and we are so happy! Can't wait to see you guys!! Here's tomorrow's WOD... CFBH 10.28 Skills - Hang Snatch, Toes-to-bar WOD a 10 Rounds: :30 "ON" /:30 "OFF" Row for meters *Record lowest meters out of all rounds WOD b 10min EMOM EVEN - 15 Hang Snatches (115/95) ODD - 15 Toes-to-bar
A word or two. Workout. Have fun if you want. Post pics of yourself doing kipping pull-ups or strict L-Sit Pull-ups. Just don't expect everyone to be with you 100% of the time. Not every person that you know is going to support you in every endeavor. That would be too weird anyway and there would never be a struggle. The struggle is everything. The pain, and hardship are part of any great struggle. Embrace them. Being told no hurts, but only if you take no for an answer. Learn to deal with doubters internally. Dealing with it may not be best served trying to convince someone who has already made up their mind. Waste of energy. Accept it. Or don't. You may find that you don't need approval. You may find self-assuredness, self-confidence, and self-reliance intoxicating. They are really quite breath-taking actually. I suggest trying them all. I know. Your CrossFit workouts are helping you with all that stuff. Just when you are starting to gain some real momentum, someone comes along and tries to drag you down. It is OK. It will only happen if you let it. Keep on Keeping on. Ain't nothin' gonna break-ah your stride. Nobody's gonna slow you down. Oh no, you've got to keep on movin'. Try not asking pretty please for permission to have someone's approval. Try to care enough not to care what someone thinks about what makes you happy. One last thing. Our workout choice is just a workout choice. Take your health and fitness serious, but don't turn it into a crusade.
Do you want to be better, faster and stronger in the CrossFit class? Then you need to work on your mobility! At CFSB we want you to be better, faster and stronger for life, not just for today's WOD. But to perform well you need to give your body fundamental strength. That's why you should come to FlexCore tonight with Bryce Turner @ 7.00pm. This is a class that will be THE difference for you and your daily performance. See you there!
Monday October 27th 2014 Warm Up 2 Rounds: 400m run/row, 10 Shoulder Taps/Palm over Palms, 10 Shoulder Pass Throughs, 10 Squats Skills 3 Rounds 2 Wall Walks 10 Weighted Sit Ups Press 3 at 70% 3 at 80% 3 at 90% "Happy Bday Mike" 3 ROUNDS. 10 Power Cleans (135/95), 27 Push Ups, 81 Single Unders (yes single unders)
Only a few more days left in our Paleo Challenge! Don't forget this Friday around 630pm we will announce the winner. We will have a little get together with food & drinks to celebrate! Also, if anyone wants to dress up in costume for the 530pm WOD please do so! This has been a fun tradition we have done the past two Halloween's!
Monday, October 27 STRENGTH Deadlift: 5x40%, 5x40%, 5x50%, 5x50%, 5x60%, 5x60% (of your 90%) WOD 7:00 AMRAP 2 Manmaker (40/25) 2 Toes to Bar 4, 4, 8, 8, 16, 16, etc. Rest 3:00 For Time: 1 mile run - http://www.vaultcrossfit.com/2014/10/monday-october-27/
Monday (All gyms) Nutrition Challenge Tester (1) 3RM strict press + burpees in 10 minutes: With a 10 minute countdown timer, and starting with an empty barbell, use the first 8 minutes to complete as heavy as a 3RM strict press as possible, and the last two minutes to complete as many burps as possible. You must cease pressing and begin burpees at exact 8 minutes. Burpee score plus kilo score gives total. Example - athlete builds to 60kg x 3 reps, and has 3 minutes remaining to score max burpees of 35 reps. Score is 60+35 = 95 total points 10 minute break (2) For total reps; 4 min AMRAP row calories 3 min AMRAP box jumps - 24/20"" 2 min AMRAP Kb swings - 53/35lbs 1 min AMRAP wall-ball shots - 20/14 to 10"" Example: athlete rows 55 calories, box jumps 44 reps, does 33 Kb swings, and 22 wall ball shots, for a combined score of 154 points Total score for the entire test: 95 + 154 = 249 points
WOD For Monday 10/27/14 1. Warm Up (200M, 1 Rd body, 1 Rd Barbell) 2. Test/Goal Work 3. With a 20 Min Running clock: WOD 1- 3 RFT Of: -200M Run -15 Thrusters (95,65) *Rest 2 Min 4. WOD 2- Until the 20 Min is up -5 Pull Ups -10 Push Ups -15 Squats
Hi CFC Members I hope you all had a great weekend! I am sorry I have been out a lot this week, caught the flu. I want to apologize about the floors spreading. We know the problem and had planned to fix it today but I actually started getting sick again this afternoon. We should get to it this week and take care of the problem. See you all soon, I will likely be out again tomorrow unless this crazy sickness passes. Have a great WOD! Kevin
Here ya go! Our schedule in the palm of your hands! And YES we have added more open gym times (free to our unlimited members) - new on Monday mornings and extended to 2 hours on Sundays! #vaultcrossfit #opengym #workyourweaknesses #practicemakesperfect #embracethepain #getcomfortablewiththeuncomfortable #work #boxlife
Wondering how to navigate the holidays in a healthy way? #vaultcrossfit is lucky enough to have Kristen Bell from KRRconsulting - a registered dietician and #crossfit games 2013 regional competitor - host this seminar to empower all of us to nourish our bodies properly to fuel our fitness goals. #dontmissthis #fuelyourbody #holidayhealth #startnow #dontwait #headstart #noho #healthyliving #youneedthis Sunday Nov 2 $15 members $20 non-members Email email@example.com with questions!