All posts by palcross

Thursday 8.28.14

baby pullup w catA Huge shout out to Nat on completing her first CrossFit workout with the group!  Keep it up…You did great!

Monday we will celebrate Labor Day with a group workout at 8am.  All other classes are cancelled in observance of the holiday.

Strength: 5 x 8 at 65% of 1rm. Rest 60 sec. between sets
Push Press
Clean and Jerk

WOD:  For time: “Flying Grace”

30 Clean and Jerks
30 Butterfly Pullups

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Tuesday 8.26.14

help others dogsEach day your coaches come into the box and our number one goal is to help you. In any way we can and in any way you need, we are here to get you to where you want to go. Thanks for letting us be a part of your fitness journey!!

Strength: 5 x 8 @ 65% (yes, same weight as last week)
60 sec. rest between sets
Front Squats

WOD: 10  min. AMRAP of
21 Mountain Climbers
15 WallBalls (24/20)
9 Burpees

After Party:
200 Double Unders For time

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Thursday 8.21.14

a signi know it is hard to be last.  I know it is hard to hear people calling their name on an AMRAP and you are struggling to comlete a round,  All of us have been there. (I’m there most days right now!)   BUT….don’t let that ego turn you into someone who cuts reps or shorts a movement to try to compete.  It doesn’t matter where you finish just that you start!!!  It is just as frustrating to other athletes when you do that.  They have worked hard and put in the time to get where they are.  It makes them second guess their level of output.  If you can’t count, ask for a counter to help you.  But if you are waiting for a sign that people notice…this is it.  Stop, ask for help or just do the work.  It’s the only way to get the results!

Strength: 5 x 8 at 65% of 1rm. Rest 60 sec. between sets
Push Press
Clean and Jerk

WOD: 5 Rounds for time of:

4 Bar Roll outs
6 Front Squat (60% of 1rm)
8 Lateral Burpee Over Bar
6 Front Squats

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Tuesday 8.19.14

partner wod minionsToday is a partner WOD.  It will be posted in the box!!!  It will be fun!

Before that, we are beginning a new lift cycle.  This will be a 3 day a week lift.  It will be programmed in on Tues., Thurs., and Saturday.  If you miss one of the days, you can make it up any day as long as you perform the WOD for that day.  It is an 8 week program to increase strength.

Front Squat 5 x 8 @ 65% of 1RM
rest 60 seconds between sets
Overhead Squats 5 x 8 @ 65% of 1RM
rest 60 seconds between sets

WOD: Partner WOD on board in box!

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Monday 8.18.14

life is a matter of balance
Life is a matter of balance and most of us struggle each day to find balance between home and work, anger and happiness, forgiveness and holding grudges and a million other things.

Balance in all areas of life is where true happiness lies and where we find peace.  Not only with others but within ourselves.

I want to try something for those of you who are willing to truly embrace the concept of Mind, Body and Soul.  I want to challenge each of you to do the following for one week.  Just try and then at the end of the week, see if you have recognized anything in your life that might be out of balance with what you are truly trying to attract in your life.  If this isn’t your thing…then don’t do it.  If it is, feel free to share you findings and thoughts with me as the week progresses or at the end.  Or, just keep it for your own personal awareness.  The challenge is:

Body:  Write down what you do to promote your physical well being in terms of your fitness (wods).  Write down everything you put into your mouth.  Yes, one M&M needs to be written down.  Food, drink, supplements, vitamins, medicines…everything.

Mind:  Grab a PCF wrist band off the front desk.  This week every time you feel angry, say something mean or think it, any time you have any negative thought or emotion, snap the wrist band to remind you to let that thought go.  It really doesn’t serve in good in your life.  Write down how many times each day you are inflicting pain upon yourself.

Soul:  Take 5 minutes each day to either be silent (mini meditation) or google something positive like love, forgiveness, happiness, etc.  Any emotion that will promote a positive reaction with you.  If doing the silence, each time a thought comes in your head, focus on your breathing.  Learn to be quiet so your true self can communicate with you!

If members enjoy this, each week I will post the following weeks challenge.  Hopefully, we can all learn a little about the things we need to let go of and find a few things that can enhance our lives.

Skill:  L-sit 3 x 10sec
Hanging Leg raises 3 x ME
Ring Dips 3 x ME

8 Min. AMRAP of
5 Deadlifts(155/105)
5 Hang Cleans
Rest 2 mins.
6 Min AMRAP of
10 PVC OH Pistols (alternating legs)
10 Burpees
10 CTB Pullups
Rest 2 minutes (change weight)
4 min AMRAP of
Ground to Overhead (135/95)

On WOD 1, you can not take your hands off the bar. If you do, there is a 10 burpee penalty for each time that will be assessed and performed during rest.
There is absolutely no dropping of weights. all weights must be returned to the floor in a deadlift or safe manner. Dropping weights is a 10 Burpee penalty assessed the same.
Scaled weights are 115/75 for wod 1 and 95/75 for wod 3.

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Friday 8.1.14

WOD:  Deck of Cards:

Utilizing the following chart, using a deck of cards, you will perform the following as the coach flips the cards….  Until all 52 are flipped!
For any movement using the following equipment the weights are as follows:
Barbell weight is 95/65
KB is 53/35
Med ball is 20/14
Box Jumps is 24/20
Mt. Climbers are 4ct.





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