Monday, July 28, 2014
It's a kettlebell keychain.....
That turns into a ring holder.
Never leave your ring at the gym again.
I'm looking into placing an order. When I know more I will let you know prices and anticipate ship date.
Tuesday July 29, 2014
5:30 pm mobility
6:00 pm Competition Team
AMRAP in 20 Minutes
2 Muscle Ups
8 KB Swings 70/55
Sub for muscle ups:
8 Ring Rows
8 Box Dips
6 Ring Dips
Sub for HSPU:
Military Press at 65% 1RM
Sunday, July 27, 2014
Congratulations to the 2014 Reebok CrossFit Games winners. What an exciting weekend. I've watched SO much TV!!
Another amazing year in the books.
Alright CFM Athletes - now it's 3,2,1, GO.....
Monday July 28, 2014
515, 730 am and 430, 6, 7 pm
Deadlift – 6 x 5 @ 70%
Go every 2 minutes
6 minute AMRAP
12 DB Snatch 65/45 alternating
6 FR Walking lunges 135/95
3 Thruster 135/95
Saturday, July 26, 2014
your works are wonderful, I know that full well.
Make sure you catch today's events for the final day of the 2014 Reebok CrossFit Games: It's getting very exciting, I can't wait to see who's won....to see the games: CLICK HERE
Sunday July 27, 2014
11:00 AM skills and thrills
Today's skill: KB Swing
100 M Run
7 Pull-ups (Sub 14 Ring Rows)
7 KB Swings 55/35
7 Goblet Squats 55/35
Thursday, July 24, 2014
TOMORROW we may do what others CANNOT.
If you'd like to sign up for purchase of this shirt then: CLICK HERE
Guys don't worry, I am working on a shirt for you as well. Ladies, order goes in on August 1st. I will know how much the shirts are once I get a final order together as the price changes depending on the number of shirts. So, get your order online by next Friday.
Friday July 25, 2014
8:30 am ONLY (no 6:15 class as no one signed up)
In recognition of our Master's in the 2014 Reebok CrossFit Games
Row 1,000 meters
then, 5 rounds of:
7 push jerks (135 / 85 lb.)
Wednesday, July 23, 2014
I had to share this it's too cute;0)
I love how our kids learn from what they see, hear and feel. Remember, they are always watching you and learning from you. How you treat people, how you react to situations, how you workout, how you eat, how you treat each other. Even when you think they aren't!!
Children learn what they live. Are you living what you want your child to be?
Thursday July 24, 2014
515, 830 am and 430, 600 pm
Legless Rope Climbs
7:00 Endurance w. Cathy
Unknown and Unknowable
Tuesday, July 22, 2014
Today I would like to celebrate my daughter Brooke.
Brooke is 18 today and I seriously can't believe it. I feel like I was just taking care of my youngest baby and all of a sudden she's 18!! Please know how fast this goes, they aren't babies forever so enjoy every moment. Brooke Ann Stevens I am so proud of the woman you've become. For the third year in a row I don't get to see you on your birthday, but I know that you are doing something that you truly love, taking care of others and spreading the good news of Jesus.
Just a few more days and my "adult" little girl will be home to tell me all of the awesome stories. I can't wait to hear every last detail of her trip.
Wednesday July 23, 2014
515, 830 am and 6, 7 pm
Narrow grip bench press
After each set of bench press 1-2 rope climbs
30 Back Squats
30 Burpee Box Jumps
Back Squat weights:
1.25 Body Weight Adv
Body Weight Int
.75 Body Weight Beg
Monday, July 21, 2014
I'm sure some of you have been wondering what the heck the competition team is doing on any given night when we are trying to squeeze in as much work as we possibly can before and after the regular workouts.
If you notice us doing "extra" work here is what's happening.
The programming that the gym is following allows for a one and a half hour workout daily. I try to put as much of this into our regular scheduled class times and well the rest...we try to get done if and when we can.
I have heard some of you express interest in the competition team and wanted to personally invite anyone who is ready to take it to the next level.
The only stipulation for working out with competition team is that you are RX'ing 90-95% of the daily workouts. This means you should have things like your kipping pull-up, handstand push-up and you should be extremely close if not doing all of the weights stated in each of the daily workouts. One thing you'll quickly learn about competition team is you don't have a coach - so this isn't for someone that is still learning.
When you're ready - talk to me and we'd love to have you join us.
Tuesday July 22, 2014
5:30 Mobility (come one come all)
6:00 Competition Team
30 minute EMOM
1st minute – 10 Push up + 10 KB Swing 53/35lbs + 20 DUs
2nd minute – AMRAP 3 Hang power clean 165/115lbs + 6 Toes to bar
3rd minute – REST
- Pace your effort on 2nd minute
- Scale HPC and KBS weight up/down as needed
Sunday, July 20, 2014
We are here to be better than ourselves!
Today we'd like to wish a very special lady a very happy belated birthday. Ms. Marty had a birthday on Saturday, and I hope she didn't think I forgot...I was just saving it for Monday. Marty our lives changed when we met you - you are special through and through. You thank us for changing your life but we realize God put us together to change each other's lives.
We hope you had the best birthday EVER and today you are ready to rock it out CrossFit style!!
Monday July 21, 2014
515, 730 am and 430, 6, 7 pm
I shall call this NO, not another EMOM!!!!
EMOM for 30 Minutes -
1st minute – Row (Keep a good pace, e.g. <1:45/<1:55)
2nd minute - 5 Push Jerk 135/95lbs + 10 Pistols + 10 Pull ups
3rd minute - REST
- You have to hit the 2nd minute hard to make all the reps, scale reps down as needed