Dec 22 - Jan 2

Here is our upcoming schedule:

Closed next Mon-Wed (12/24-12/26)

Open gym with suggested workouts Thur & Fri (12/27-12/28) 10am-2pm

Saturday (12/29) Group Class @ 9am and Open Gym 10am-12pm

Closed Sun-Tues (12/30-1/1)

Open for *normal hours Wed (1/2) and on.
*6:30am Class will now start at 6:00am.

I will post WODs in the gym each day we have open gym to give you guys some ideas. I also suggest that you take this time to establish some 1 rep max lifts (Clean and Jerk, Snatch, Back Squat...etc.). This would also be a good time to attempt one of your goals that you set for yourself last year (Fran, Pull Ups, Muscle ups....etc.)

Over eat! Don't over drink! Don't drive if you do drink! Enjoy your holidays and we expect to see you at the gym over the next week!

Dec 21

A1. 5 x 3 Overhead Squat

A2. 1 Minute Rowing 

(Full recovery between sets)

Dec 20

Our schedule for the holidays is as follows:

Closed next Mon-Wed (12/24-12/26)

Open gym with suggested workouts Thur & Fri (12/27-12/28) 10am-2pm

Saturday (12/29) Group Class @ 9am and Open Gym 10am-12pm

Closed Sun-Tues (12/30-1/1)

Open for normal hours Wed (1/2) and on.

Strength

7 x 1 ME Broad Jump

MetCon

For Time:

10 Power Clean

50 Grasshopper

8 Power Clean

40 Grasshopper

6 Power Clean

30 Grasshopper

4 Power Clean

20 Grasshopper

2 Power Clean

10 Grasshopper

(185#/115#)

Dec 19

Chase the PR machine.

Strength

A1. 5 x 5 Slow Toes To Bar

A2. 5 x 10-15 Hip Extension

MetCon

For Time:

50 Pull Up

75 Push Up

100 Air Squat

Dec 18

Our schedule for the holidays is as follows:
Closed next Mon-Wed (12/24-12/26)
Open gym with suggested workouts Thur & Fri (12/27-12/28) 10am-2pm
Saturday (12/29) Group Class @ 9am and Open Gym 10am-12pm
Closed Sun-Tues (12/30-1/1)
Open for normal hours Wed (1/2) and on.

Strength

5 x 3 Press (go up from your 5s last week)

MetCon

5 Rounds of:

5 Push Jerk (185#/105#)

20 Lateral Barbell Jumps

Dec 17

Strength

4 x 5 Front Squat (70-80%)

MetCon

15min AMRAP

8 Ring Dip

10 Box Jump (24"/20")

12 OH Lunge (45#/25#)

Dec 14

Best ornament gets to remove 2 days out of the 12 Days of Christmas WOD and gets labeled as the coolest person of the day. Bring by an ornament, any ornament, home made, something you found.....anything!

Here is the 12 Days of Christmas WOD for tonight @ 6pm

1. Snatch @ 155#/105#

2. Muscle Up

3. Handstand Push Up

4. Pistols

5. Ring Dip

6. KB Swing (1.5/1)

7. Box Jump (24"/20")

8. Toes 2 Bar

9. Push Up

10. Lunge

11. Deadlift (155#/105#)

12. Wall Ball (20#/14#)

Workout is performed like the song....1, 2-1, 3-2-1, 4-3-2-1...and so on. Like all workouts, this can be scaled. So come all!!

We will be sticking around after the WOD for a Social Gathering at 7pm. We accept any food or drinks you would like to bring by =)

Today's Strength WOD is:

3 x 3 Pause Front Squat

3 x 3 Bench Press (Heavy as possible)

3 x 10-20 GHD Sit Up

Dec 13

Best ornament gets to remove 2 days out of the 12 Days of Christmas WOD and gets labeled as the coolest person of the day. Bring by an ornament, any ornament, home made, something you found.....anything!

Here is the 12 Days of Christmas WOD for this Friday @ 6pm

1. Snatch @ 155#/105#

2. Muscle Up

3. Handstand Push Up

4. Pistols

5. Ring Dip

6. KB Swing (1.5/1)

7. Box Jump (24"/20")

8. Toes 2 Bar

9. Push Up

10. Lunge

11. Deadlift (155#/105#)

12. Wall Ball (20#/14#)

Workout is performed like the song....1, 2-1, 3-2-1, 4-3-2-1...and so on. Like all workouts, this can be scaled. So come all!!

We will be sticking around after the WOD for a Social Gathering at 7pm. We accept any food or drinks you would like to bring by =)

Here is today's WOD:

Strength

3 x ME L-Sit Hold

MetCon

2min Double Under

1min Rest

2min Up Down

1min Rest

2min KB Swing

1min Rest

2min Up Down

1min Rest

2min Double Under

Dec 12

You have heard us talk about controlling your insulin a lot, but there is another hormone you guys want to be conscious of. That is Cortisol. This is the stress hormone. Everyone has felt this hormone before, it is that feeling you get when you lean to far back in your chair and your gut tells you that you are about to die. That is a spike of Cortisol. So yes it is important, but we need to keep it in check.

Cortisol fluctuates through out the day but for the most part it is higher in the morning and lower at night. This is how you want it.

Here are some tips to get this in line.
Go to sleep and wake up around the same time every day. Including weekends.
Don't exercise late at night.
Lower your stress. Sleep, exercise and diet are factors that we can easily control and can alleviate much of the stress on our body.

If you are one of those people that have trouble relaxing in a relaxing atmosphere your Cortisol is probably off. If you have trouble losing that last bit of belly fat and you eat and exercise right, your Cortisol is probably off. If you are sleepy in the morning and energized at night, yep...Cortisol is off. This is treatable and can make a world of difference in your day to day activities. Try it out.....can't hurt!

Strength

5 x 5 Press

MetCon

Option #1:

20min AMRAP

3 Rounds of *Cindy

400m Run

Option #2:

"Cindy"

20min AMRAP

*5 Pull Up - 10 Push Up - 15 Air Squat

Dec 11

Buy 3!

Get your rest on! Your rest days are also recovery days. CrossFit can leave you pretty sore, especially when you first start and your body is adjusting to new movements or movement at all for that matter. Soreness may last up to a few days. This is okay, you will begin to recover faster as you get more fit.

What should I do on my Rest Days?
Sleep! Obviously this should be done everyday. Most of your recover occurs while you are asleep. Do it and do a lot of it to maximize recovery and performance.

Hydrate! Do it and do a lot of it. Water helps flush out lactic acid and other waste that causes soreness. Rehydrating the muscles will also keep inflammation down.

Stretch and Roll Out! Do it and do a lot of it. This will keep blood and nutrients flowing to the muscles which will help them recover.

Strength

5 x 1 Clean Pull + Hang Clean @ 80%

MetCon

EMOM for 10min

2 Hang Power Clean

5 Toes to Bar

12 Days of Christmas WOD this Friday at 6pm. Social Gathering to follow at 7pm.

Dec 10

Strength

4 x 5 Back Squat @ 70-80%

MetCon

21-15-9

SDHP (95#/65#)

KB Swing (1.5/1)

Box Jump (24"/20")

Dec 7

A. 5 x 1 Hang Snatch

B. 3 x 2 High Bar Back Squat @ 75% (Speed)

C. 2min Max Distance Bodyweight Sled Push

*Olympic Lifting Clinic tomorrow morning at 11am. Few spots left.

**12 Days of Christmas WOD next Friday @ 6pm followed by a Social Gathering at 7pm.
***6:30am Class will be moved to 6am in January.

Dec 6

Skill Work

Double Under

MetCon

5 Rounds of:

20 Double Under

7 OHS (95#/65#)

Olympic Lifting Clinic this Saturday @ 11am.

Email me or sign up at the gym.

CMLofland@gmail.com

Dec 5

The Future.

Pricing Update:
We are changing up our prices.
$135 per month for Unlimited Classes.
$100 per month for Military / Fire / PD
If you are currently in our CrossFit Program you will NOT be switched to the new cost but there will be a %10 increase to what you are paying right now come January 1st.
If you have any questions feel free to email mail me - CMLofland@gmail.com

Strength

3 x ME Strict Pull Up

3 x ME Strict Ring Dip

MetCon

3 Rounds of:

30 MB Sit Up Throw

30 Box Jump (24"/20")

Dec 4

Strength

5 x 2 Push Press + 1 Push Jerk

MetCon

For Time:

800m Run

100 Push Ups for Men / 75 Push Ups for Women

800m Run

Dec 3

Strength

5 x 1 Hang Clean + 2 Front Squat

MetCon

3 Rounds of:

1 min ME DB Complex (35#/25#)

30 sec Rest

1 min ME Walking Lunge

30 sec Rest

1 min ME L-Sit Hold

30 sec Rest