Client WOD

20 rep Back Squat, add 5# to last time

+

4 min amrap

7 wall ball

7 push ups

rest 1 min and repeat

*as soon as you finish second 4 min amrap take off on a 400m run as fast as possible!

CF Faith

Why are you thankful? Start a stopwatch and give yourself 5 minutes to list as many things you can think of that make you thankful.

*Post the number and one item from your list on Comments.

*Save your list.

“If we fill our hours with regrets over the failures of yesterday, and with worries over the problems of tomorrow, we have no today in which to be thankful.”

“There’s always something to be thankful for. If you can’t pay your bills, you can be thankful you’re not one of your creditors.”

“Know that the LORD is God. It is he who made us, and we are his; We are his people, the sheep of his pasture. Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name. For the LORD is good and his love endures forever; his faithfulness continues through all generations.” (Psalm 100:3-5)

Big D getting some air time!!

Client WOD

5 Rounds

Run or Row 400m

25 Back Extensions

25 Sit Ups

10 Squat Jumps

Gotta love it!

Client WOD

20 rep back squat (today or tom)

+

3 rounds

15 hang power clean, 135

15 burpees

MWOD

P1.

Snatch/Jerk practice

3 rounds

15 hang power clean, 135

15 burpees

P2.

8 min warm up run

8 x 25 second hill sprints; rest 3:35 b/w runs

8 min cool down run

100 Snatches....

And the aftermath...

Client WOD

Press @ 85% x 3 x 3

+

5 min amrap; rest 1 min x 3

10 KB Swings, 53/35#

20 Double Unders

MWOD

P1

A. 10 Thrusters x 5 sets; rest 1 minute b/w.. build in weight each set

B. L-Pull ups x 5 x 4 sets; weighted; 1 set of max rep kipping/C2B pull ups

C. GHD Raise x 20 x 5 sets

P2

Run 2 x (200m, 400m, 600m); rest the amount of time it took to complete each run

20 rep back squat at over 300lbs... no big deal!

Client WOD

100 Snatches for time, 95/65#

complete 3 pull ups on the minute every minute until the snatches are complete!

MWOD

P1.

A. Max weight over head (behind the neck jerk)

B. 10 touch and go SDLHP to chin; rest 1 min x 5 sets- build load each set

C. Ring Push Ups @ 31x1; amrap x 5 sets; rest 2 min b/w sets

D. "Flight Simulator" (5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double Unders)

P2. Fartlek row for 20 min

Client WOD

Back Squat 20 reps, 5# more than last time

+

1 minute at each station, rest 1 minute and repeat for 3 rounds

Push Ups

Box Jumps, 24/20"

Ring Dips

Wall Ball

Run 50ft

rest

MWOD

P1

Dead Lift @ 85% (355) x 2 x 3

@ 65% (275) x amrap x 1

Ring Dips 2 x 20

Reverse Hypers 3 x 10

P2

4 sets of 2 rounds; rest 2 min b/w sets

3 Power Snatch, 135#

5 Power Cl & Jerk, 155#

7 Knees to Elbow

Client WOD

Make Up "Kelly"

or

4 sets w/ 2 min rest b/w

10 pull ups

50 double unders

10 pull ups

Encouragement!

Luke keeping perfect form on the 150 wall balls of "Kelly", Great job!

Ok guys, now that I got your attention I want to give you some encouragement. Everyone who has been to the gym this week has done a wonderful job! Especially today attacking "Kelly". She's a tough one and way out of most of our comfort zone but nobody quit. Everyone pushed through with great perseverance! My vision for this gym has always been to build a fit "community" as opposed to just a great fitness gym. And I can not thank God enough for the blessing of clients He has given me. You guys/girls are a great encouragement to me and I want ya'll to know that. If it weren't for you guys motivating me through your small feats you accomplish daily I wouldn't train as hard as I do. Whether it be losing 40lbs, jumping the 20" box, getting your first pullup, double under, real push up or whatever it may be. This is why I love what I do, I love to see people push themselves to their limits and come back better the next day and I get to see that every single day.

I want to help you accomplish your goal no matter what it is. So let's continue this journey to become the most fit you that you've ever been. Challenge yourself to do stuff you've never done and better yet when you see people in the gym pushing it hard or trying something they've never done, encourage them to!

My gym vision is based off the verse Proverbs 27:17 "As iron sharpens iron, so one man sharpens another" So let me help you, you are always helping me, and help each other become more fit and better people.

Please come to me when ANY questions whether it be to help you with diet, stress, sleep, or specializing your training a little. We'll figure something out.

Keep up the hard work and train HARD!

How bad do you want it?

How bad do you want it?

Are you happy with the results your getting? If not question what you're doing. Why do I train this way? What is my motivation? Do I really want to lose weight or do I just want to act like I do?

Fitness is just like anything else "good" in life. Good things are not easy to come by. Fitness is definitely a good thing. There is nothing that will give someone what as much confidence and joy than knowing they are fit, other than the love of Christ Jesus. Just like the love we get from Christ Jesus did not come easy neither does fitness. This is what my motivation is, I know what Jesus did for me and suffered for me so every time I go through a workout I try to think about the suffering that took place the day Christ died for OUR sins. Not only was it a disgustingly painful physical death but also mentally, Christ took on ALL of our guilt, can you imagine what that felt like?

So, in saying that, fitness is no exception. It takes work, dedication, discipline, and consistency. You can not give 70% in the gym and do NOTHING outside the gym and expect to be fit. It takes 110% effort in the gym and 110% effort outside of the gym (nutrition).

The paleo challenge starts tomorrow- we will take measurements, weigh, and do a benchmark WOD which starts today to guarantee that everyone gets it in. The winner will receive a free month of training. Last time we had only 3 people complete the challenge and guess what, all 3 had great results! Lets see if we can get the majority of the gym to complete the 30 day challenge which will end on May 15.

Also, the training template is going to change a little bit. I will most always have a strength wod, metcon wod, and endurance wod. The metcon will ALWAYS be done in the class, majority of the time strength portion will be required and sometimes endurance will be required BUT if you want to get better and your strength or endurance you have the option to do it every day you come in.

One last thing- if you have a specific goal to accomplish such as a ring dip, pull up, double under, etc. It takes specific work. There are too many movements in CrossFit to expect to get much better at any one skill just by my programming. This is where the extra work comes in. If you don't have a pull up and you want one you need to be working on them EVERY SINGLE time you come in the gym.

If anyone needs any help on how to improve a certain thing please ask, it's my job and it's what I love doing so please let me help.

Good Luck!

Client WOD

"Kelly"

5 Rounds

Run 400m

30 Box Jumps, 24/20"

30 Wall Ball, 20/15# 10ft target

MWOD

P1

"Kelly"

P2

A1. Press @ 85% (180) x 2 x 3

@ 65% (135) x amrap x 1

A2. KB Swings x 21 x 3

Assistance work on posterior chain/core work

Hand Stand Walking practice

Girls getting after some thrusters in the Franathon!

Client WOD

15 min amrap w/ 35/20# Dumb bells

10 Dead Lift

7 Hang Power Clean

5 Push Press

Farmer's walk 100m

MWOD's

P1

Back Squat @ 85% (315) x 2 x 5

@ 65% (235) x 20 x 1

P2

Run Sprints; 30 sec on, rest 2 minutes x 8

P3

4 Sets; rest 2 minutes b/w sets

15 Unbroken Chin Ups

75 Double Unders

15 Unbroken Chin Ups

'

Knocking out some pull ups

Sam finishing up baseline!! Great job!

Who's interested in a CF kids program on saturdays? Let me know your thoughts please!

Client WOD

"Fran"

21-15-9

Thrusters, 95/65#

Pull Ups

Go get em!

Clients Friday WOD

Pull Ups 5 sets of 3; rest 2 min

+

3 rounds

Run 200m

10 Push Press, 95#

10 Box Jumps, 24"

MWOD Saturday

P1

CF Total

Max on Back Squat, Press, Dead Lift

P2

Row 1000m

12 Hang Squat Clean, 135

25 burpees

Row 750m

9 HSC

30 burpees

Row 500m

6 HSC

35 burpees

Row 250m

3 HSC

40 burpees

Clients

Back Squat- 20 reps @ 5# heavier than last time

+

10 DB Hang Squat Clean, 35/20#

1 Clap Push Ups

9 DB Hang Squat Clean, 35/20#

2 Clap Push Ups

8 DB Hang Squat Clean, 35/20#

3 Clap Push Ups

7 DB Hang Squat Clean, 35/20#

4 Clap Push Ups

6 DB Hang Squat Clean, 35/20#

5 Clap Push Ups

5 DB Hang Squat Clean, 35/20#

6 Clap Push Ups

4 DB Hang Squat Clean, 35/20#

7 Clap Push Ups

3 DB Hang Squat Clean, 35/20#

8 Clap Push Ups

2 DB Hang Squat Clean, 35/20#

9 Clap Push Ups

1 DB Hang Squat Clean, 35/20#

10 Clap Push Ups

MWOD

P1

Mid Hang Snatch- 75% x 2 x 3; 65% x 3 x 2

Jerk- 75% x 3 x 3

Snatch Balance- max for day; 80% of that x 1 x 3

P2

Row Sprints- 8 x 30 sec on/90 sec off; damper setting 10

P3

"Canadian Crippler"

30 C2B Pull Ups

15 Dead Lift @ 225#

Run 400m

30 Push Ups

15 Push Press/Jerk @ 135#

30 Squats

15 Front Squat @ 135#

Run 400m

15 Dead Lift @ 225#

30 C2B Pull Ups

Clients

10 Minutes practicing weakness

+

"Helen"

3 rounds for time

Run 400m

21 KB Swings, 53/36#

12 Pull ups

MWOD

P1

Clean & Jerk- (75% x 1, 80% x 1) x 3

Clean Dead Lift- 110% (of Clean) x 2 x 3

Back Squat- 87% x 1 x 5

Russian Twist- 3 x 20/side

P2

"Jackie"

Row 1000m

50 Thrusters, 45#

30 Pull ups

P3

Sled Dragging (recovery)

Clients:

Press- 5 x 5; rest 2 minutes

+

10 sets for time

10 Dead Lift @ 135/95#

10 Push ups

MWOD

P1-

Jerk- max for the day; 80% of that x 1 x 3

Muscle Snatch- max for the day

Power Snatch- 80% x 1 x 3

Push Press- 84% x 3 x 3

P2

Run 30 minutes

P3

4 rounds for time

8 KB Swings, 2pd

12 Ring Dips

8 OHS, 115#

12 Kipping Pull Ups

Team C2 (Clark and Chandler)knocking out some pullups, Thomas and Michael working on the situps/plank, Reagan perfecting the KB Swings!

Client WOD

Back Squat @65% 1 set of 20 reps

+

"Baseline"

Row 500m

50 squats

40 sit ups

30 push ups

20 pull ups

rest 2 minutes and repeat

Easter WOD

The Easter WOD

14 exercises representing the 14 stations of the cross.

Jesus said take up your cross and carry it (just as he carried the cross for all of us) so throughout this wod you will carry a medicine ball the whole time your resting while the other partner is doing the exercise.

Jesus fell 3 times, so 3 times (burpees, lunges, situp/plank) you will set the medicine ball down.

2 person teams- do the runs together and all other exercises only one person working at a time. exceptions: burpees and lunges done at same time/ while one is doing sit ups the other is holding plank position.

Great job to everyone who participated today.

“Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God.”- Hebrews 12:2

Happy Easter!

Coach Mike

Client WOD

A1. Ring Dips x 5 x 5; rest 10 sec

A2. Clap Push Ups x 6 x 6; rest 60 sec

B1. Pull Ups x 5 x 3; rest 10 sec

B2. Ring Rows x amrap x 3; rest 60 sec

+

6 minute running clock

800m Row

amrap Power Clean, 95/65#

MWOD-yesterday

Part 1

Jerk- find max for the day; 80% of that x 1 x 3

Power Snatch- 70% x 3 x 3

Power Clean- 70% x 3 x 3

Push Press- 82% x 4 x 4

Part 2

4 x 400m run- 90 sec rest b/w

Part 3

3 rounds for time

10 Dead Lift, 315#

20 Ring Dips

30 Box Jump, 24"

Client Wod

A1. Chest Fly's 3 sets of 10

A2. Bicep Curls 3 sets of 10

B1. Tricep Kickbacks 3 sets 0f 10

B2. Hammer Curls 3 sets of 10

C1. Leg Extensions 3 sets of 10

C2. Leg Curls 3 sets of 10

D. Leg Press 5 sets of 5

(drink on coffee and talk to friends b/w all sets)

Marty, Tim (bottom pic), and Mitchell (top pic) have lost a combination of about 100lbs! These 3 have been very diligent with there diets. Do you think it's coincidence that they have lost the most in the gym? I think not. Paleo challenge coming up soon!

Client WOD

Run 400m

25 Over Head Single Arm DB Squats, 35/25#

MWOD

Part 1

Row 3k + Row sprints- 30 sec on/20 sec off x 5

Part 2

Clean & Jerk @ 75% x 1 x 3

Clean Pull @ 90% x 3 x 3

Snatch @ 75% x 1 x 2

Back Squat @ 84% x 2 x 3 immediately followed by 2 box jumps

Russian Twist 3 x 18/side

Part 3

1 Clean & Jerk (ground to over head any way), 155#

1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)

2 Cl & J

1 Round of Cindy

.... All the way to 10 Cl & J

1 Round of Cindy

Total- 55 Cl & J + 10 Rounds of Cindy

Client WOD

A1. Press 5 x 3 sets @ 75-80%; rest 60 sec

A2. Weighted Pull Ups; 5 x 3 sets; rest 60 sec

+

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

MWOD

A.M. 30 min run

Noonish- Snatch 75% x 1 x 3

Snatch Pull 90% x 3 x 3

Cl & J 75% x 1 x 3

Front Squat 84% x 2 x 4

GHD Sit Ups- 65 total

P.M. 4 sets with 3 minutes rest b/w sets

3 rds

3 Muscle Ups

4 Back Squat, 185#

Run 100m

Innovate V. 27:17

MWOD's for the weekend

Saturday

A.M. Fight Gone Bad

P.M. 1RM Snatch

1RM Clean and Jerk

Sunday

30 Thrusters, 95#

30 C2B Pull Ups

Run 400m

50 Double Unders

Run 400m

30 C2B Pull Ups

30 Thrusters, 95#

Client WOD

Monday

1RM Snatch- 10 min

1RM Clean and Jerk- 10 min

7 min amrap

12 Box Jumps, 24/20"

8 Sumo Dead Lift High Pull, 95#

Sarabeth McLendon, Michael McElroy, Drew Shamlin, Matt Baird, Josh Giambalvo

It was a great fundraiser put on by CrossFit Innovate. They have really been blessed in their local community and have a very encouraging group of clients. They reached their goal of $1500 raised for March of Dimes. Great event guys!

SectionalsWOD2

Client WOD

Run 400m

50 sit ups

Run 800m

25 burpees

Run 400m

50 sit ups

MWOD

Rest

Fight Gone Bad in Tuscaloosa saturday

Clients

Ring Dips 5 x 5 weighted; rest 2 min b/w sets

+

10 min AMRAP

7 Thrusters, 115#

12 KBSwings, 53#

7 C2B Pull Ups

MWOD

Part 1

A. Speed Dead Lifts @ 43% of 1RM (175) + grey bands; 10 sets of 2; rest 45 sec

B. GH Raises 12 x 3 sets w/ red band; rest 60 sec

C. Dimmel Dead Lift @ 175 x 20 x 2; rest 120 sec

Part 2

A1. amrap COVP Pull Ups x 3; rest 60 sec

A2.amrap Ring Dips x 3; rest 60 sec

B1. GHD Situps x 15 x 3; rest 60 sec

B2. Half V-Ups x 20 x 3; rest 60 sec

C. L-Sit Hold for total of 60 sec

Sectionals WOD 1

Fight Gone Bad 30/30

30 sec work followed by 30 sec rest before moving on to next movement and 1 minute rest b/w rounds for 3 rounds

Wall Ball

Sumo DeadLift High Pull

Box Jump

Push Press

Row, Cal

MWOD

A.M. Back Squat 5 x 5 @ 75%= 275

P.M. 10 minutes AMRAP

7 Thrusters, 115

12 KB Swings, 53#

7 C2B Pull Ups

Michelle using great leg power on the thrusters!

Clients-

A. Power Clean/Hang Squat Clean/Jerk 1.2.2 x 4 sets rest 120 sec

+

"Jackie"

Row 1000m

50 Thrusters, 45#

30 Pull Ups

Tuesday Mike's WOD (MWOD)

a.m. 5k run

p.m. Push Jerk 5 x 5 @ 75% of 1RM (250x75%=approx 190#)

Power Clean 5 x 5 @ 75% of 1RM=190#

Snatch High Pulls 3 x 5 @ 105% of 1RM Snatch (185 x 105%=195#)

“That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.” (2 Corinthians 12:10)

Never been accused of being too smart.. still not sure how safe this is..?

Update on my training. Here is a template of my weekly training for the next 4 weeks which will consist of High Volume and Medium Intensity. More explanation on that just ask..

I will be following 3 on/1 off/2 on/ 1 off. Basically resting on monday and friday.

Monday- rest

Tuesday- A.M. Long Slow Distance (LSD) Run- 20-30 minutes

P.M. Heavy Olympic Lifting

Wednesday- A.M. Squat (any variation) Heavy

P.M. Metcon lasting longer than 15 minutes (if last longer than 25 minutes no squats this day)

Thursday- A.M. Speed Dead Lifts and Posterior chain assistance work

P.M. MetCon with run or row involved (8-15 mintues)

Friday- rest

Saturday- A.M. run/row/bike sprints (short w/ full recovery focusing on speed)

Noon. Speed Squats or Olympic Lifting

P.M. 8-15 minute MetCon (most likely with O-Lifting involved)

Sunday- A.M. Heavy pull from the ground (any variation of a slow lift)

P.M. 2 sub 10 minute metcons w/ 5-10 minutes rest b/w

*First Micro cycle- heavy days are 5 reps or more

*Speed days mean exactly that, DON'T go heavy!

*Mix sled work in at least 1-2x per week

*Mix core work (hip flexion focused) in 2x per week

Weeks 5-7 will be High Volume/High Intensity

Weeks 8-9 Moderate Volume/High Intensity

Week 10- Low Volume/Low Intensity

Post comments/concerns/advice please...

Tabata something else

Pull Ups

Push Ups

Sit Ups

Squats

*worst round is your score

Just to keep you guys updated so you can help hold your trainers accountable. Tyler and I will be writing a detailed training program for the two of us this afternoon. Working on peaking for May 29-30 (South East Regionals). Some more info and a template of our program will be posted later today or tomorrow.

A. Power Clean; 3 x 3; rest 120 sec

B. Dead Lift; 8 sets of 2; rest 45 sec

C1. Glute Ham Raise; 12 x 3 sets; rest 45 sec

C2. Sit ups; 25 x 3; rest 45 sec

D. Tabata Row