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2016 Reebok CrossFit Games - The countdown begins!!

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CrossFit and ART

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Trainer - Suzie Weirick

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Believe in yourself a little more.
I’m thankful for my struggle because without it I wouldn’t have stumbled across my strength.
True strength is in the soul and spirit.  Not in the muscles.
Fall down seven times, stand up eight.
Commitment is what transforms a promise into reality.
Nothing in life is permanent.  Be humble.
Have more than you show and speak less than you know.
The humble man makes room for progress.  The proud man believes he is already there.
Pride is concerned with who is right.  Humility is concerned with what is right.
If at first you don’t succeed…try doing what your coach told you to do the first time.
Give up on giving up.
We fall, but we get up, because the ground is no place for a champion.
Practice like you’ve never won.  Perform like you’ve never lost.
A champion is someone who gets up even when he can’t.
Words that soak into your ears are whispered not yelled.
Forget about finding yourself, go and create yourself.
Good players inspire themselves.  Great players inspire others.
You earn your body.
Train insane or remain the same.
I am the greatest, I said that, even before I knew I was.
If you haven’t found it, keep looking, do not settle.
Stop saying “I Wish!” Start Saying “I WIll!”
If opportunity doesn’t knock, build a door.
Always laugh when you can. It is cheap medicine.
Work hard in silence.  Let your success be your noise.
Only a fool trips on what is behind him.
There is no telling how many miles you’ll have to run while chasing a dream.
Mistakes are proof that you are trying.
Always do your best.  What you plant now, you will harvest later.
You’re off to great places, today is your day!

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Testimonial - Athlete Profile:  Jonnai Mauch

Believe in yourself a little more.



Working on our bridges!!

CrossFit Classes
Thursday July 28, 2016
515, 830 am and 430, 600 pm
700 pm endurance

WOD

Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots 20/14
15 Pull-Ups

Endurance @ 7:00 pm

WOD

w. a partner

8 rounds
P1- 400 M Run
P2- 10 burpee box jumps, max effort sit-ups

 


 


I’m thankful for my struggle because without it I wouldn’t have stumbled across my strength.



CrossFit Classes
Wednesday July 27, 2016
515, 830 am and 6 pm
Open Gym 4-6 pm
Calisthenics 7 pm

WOD

Every 3 minutes, for 36 minutes:
Station 1 – 50/35 Calories of Assault Bike or Rower
Station 2 – 50 Double-Unders + 20/15 Handstand Push-Ups
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses 95/65

 


 


True strength is in the soul and spirit.  Not in the muscles.



SO CUTE!!

One day he'll be throwing these around.

CrossFit Classes
Tuesday July 26, 2016
4:30 CrossFit
5:30 Mobility
6-7:30 Open Gym

WOD

4x
Romanian Deadlift x 8
Rest 45 seconds
Dumbbell Reverse Lunges x 10 reps each leg
Rest 45 seconds
Hollow Rocks or Hold x 30 seconds
Rest 45 seconds

Then:
Three rounds for time of:
10 Pull-Ups
20 Kettlebell Swings
200 Meter Run

 


 


Fall down seven times, stand up eight.




Congratulation's to the individual fittest on earth for the 2016 Reebok CrossFit Games: Matt Fraser and Katrin Davidsdottir.
It was an awesome weekend of too much TV, Ipad and Laptop watching to catch the events of this year's CF Games.
This year athletes did 15 workouts in 5 days. That's intense. I can't imagine the soreness they'll be feeling tomorrow!

To honor the games athletes I have chosen one of the Wod's for today's post.

The Separator. (With a little change from the ring handstand push-ups;0) (and the weight...)

CrossFit Classes
Monday July 25, 2016 (Happy Birthday to my mommy!)
515, 830 am and 430, 600 pm
Open Gym 615-800 am
700 pm Calisthenics

WOD

For time:
12 handstand push-ups
15 back squats 185/145
20 burpees
9 handstand push-ups
18 front squats 165/125
20 burpees
6 handstand push-ups
21 overhead squats 145/105
20 burpees

 


 


Commitment is what transforms a promise into reality.



CrossFit Classes
Friday July 22, 2016
615-800 am open gym
8:30 am CrossFit

Crush Games WOD 3

DIVISIONS: PRO / RX | MASTERS 35-39 | TEAM RX
9 MINUTE AMRAP OF

9 Pull-ups

9 Front Squats
male 115# / female 83#

40 Double-Unders


DIVISIONS: MASTERS 40-44 | MASTERS 45+
9 MINUTE AMRAP OF

9 Pull-ups

9 Front Squats
male 95# / female 63#

40 Double-Unders


DIVISIONS: AMATEUR / NOVICE | TEAM AMATEUR / NOVICE
9 MINUTE AMRAP OF

15 Hand Release Push-Ups

9 Front Squats
male 95# / female 63#

15 American Kettlebell Swings
male 53# / female 35#

 


 


Nothing in life is permanent.  Be humble.



CrossFit Classes
Thursday July 21, 2016
515 am and 430, 600 pm
Endurance @ 700 pm

WOD

3x
8 Deadlift
rest 20 seconds
20 KB Swings (unbroken)
rest 2 minutes

Then:

50 Cal Assault Bike (60 Cal Row)
30 Thrusters
800 M Run

 


 


Have more than you show and speak less than you know.



CrossFit Classes
Wednesday July 20, 2016
515, 830 am and 600 pm
Open gym 4-6 pm
700 pm Calisthenics

WOD

AMRAP in 8:
8 HSPU
8 Pull-ups

Rest 4 minutes

AMRAP in 6:
15 Ring Dips
15 Box Jump-Overs 24/20

Rest 4 minutes

Complete as many calories as possible in 4 minutes of:
Assault Bike or Concept 2 Rower
(If all rowers and bikes are taken - sled push)

 


 


The humble man makes room for progress.  The proud man believes he is already there.



Good pic!



To help raise funds for Carole and Deb's trip to the Kill Cliff Granite Games we have this fundraiser shirt for sale:

Two options available are:

Men's T-shirt (These are the same styles we ordered the CFM gear in)
Women's Tank Top (Same styles as well:0)
The cost is $20.00 each.

I will have an order form available at the gym!
Thanks so much, Carole

CrossFit Classes
Tuesday July 19, 2016
4:30 CrossFit
5:30 Mobility
6:00 - 7:30 Open Gym

WOD

20 Min EMOM

Minute 1 – 20 Kettlebell Swings
Minute 2 – 3 Wall Climbs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 40 seconds of Plank from Elbows

Then:

Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats
10 Burpees

 


 


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