Friday Night Lights Tonight at 7:30PM – $10 – open to all!

Free Class Saturday at 11AM come see what CrossFit is all about!

The Master’s Qualifier was announced yesterday:
mastersqualifer_block_V250

Jerry will be tackling these WODs over the weekend to try and make the Games. He’ll be doing Amanda this morning, The Clean and HSPU WOD Saturday (9A and 10A), and the Pull-Up WOD on Monday. We’d love as many people to come out and cheer/WOD with Jerry as possible, especially tomorrow at 9 and 10.

WOD
Partner WOD

20 Deadlifts (225/135)
25′ OH Lunges
20 HSPU
25′ OH Lunges

5 Rounds

Partner 1 and 2 complete the deadlifts alternating however they see fit. Partner 1 Lunges with the weight while partner 2 lunges without. They complete the HSPU alternating however they want. Partner 2 Lunges with the weight while partner 1 lunges without.

This is a little long (there’s a 10min break in the center) but this is BY FAR THE BEST VIDEO on Sleep I have ever seen. Watch this and realize how you’re jacking yourself up by not sleeping or by taking sleeping drugs.

Friday Night Lights happening tomorrow at 7:30P. Start your weekend off right!

Free Class Saturday at 11AM North Canton’s best workout and the chance to see what CrossFit is all about!

WOD
3 Rounds
15 Pull Ups (Or 5 MU if unbroken)
200m Run
-then-
3 Rounds
15 Burpees
200m Run
-then-
3 Rounds
15 WB Sit Ups (20/14)
200m Run
-then-
3 Rounds
15 KBS (1.5/1p)
200m Run

This WOD is 12 rounds total. Every 3 Rounds you move to the next couplet.

Free Class Saturday at 11AM Come see what CrossFit is all about with North Canton’s best workout!
Friday Night Lights returns this Friday at 7:30PM!

Master’s Qualifier goes down this weekend. Tomorrow we’ll find out the 4 WODs that Jerry will be performing. We’ll release a schedule Friday morning of when he’ll be completing them. Then we want as many people to do the WODs with him as possible. Hopefully this will all fall on Saturday but it’s all up in the air till we know the events.

yesterday saw some great speed development with people getting to the bottom position hard and fast! We’ll keep working getting under the bar with light weights over the next several weeks.

Tabata Hollow Rocks
-Then-
A.) 3×15 Ring Rows
B.) 3×10 Pistol Squats (each leg)

(Done as a superset: A first then with little rest do B)

WOD
3 Rounds
20 Wallballs (20/14)
20 Hang Power Cleans (95/65)
40 Double Unders

2014 “Spring into Summer” Nutrition Challenge – At long last here is the Nutrition Challenge in both 2014 Spring into Summer Nutrition Challenge (pdf) and 2014 Spring into Summer Nutrition Challenge (Excel). Choose a version, print it or don’t, make your plan, execute and record your progress. This challenge is you v. you. Let’s get it!

Last weeks testing and the current cycle

Plenty of people asked last week about testing and what we’re working on this cycle. The answer is a little more complex than it’s been in the past: Skill and Met-con.

Last week’s testing was designed to give me an idea of where we, as a gym, are lacking in skill development. Not just the simple “let’s all work a muscle up” but also the more hidden info within the numbers. Why can people power clean and Jerk more than they can Squat Clean? Why do we fail on high rep HSPU? And so on.

Last week was about exposing problems so that we can make a plan that addresses them. We’ll still be squatting regularly but it will be at weights and reps that are below maximally effective. We’ll also be rotating movements more frequently than is truly effective for super-fast gains. In short: We’re still trying to make our squat go up just not so much that it interferes with the rest of our workouts.

We’ll also be working on our Met-Con. Metabolic Conditioning is the base of CrossFit. It is literally “The WOD” but it’s also more than that. Think breathing WODs. Pushing for one more rep while your lungs are burning. These are the type of continuously moving met-cons that we’ll be trying to improve.

6 OTM
High Hang Squat Snatch

WOD
2 AMRAPs – 1min Rest between

Burpees
KBS (1.5/1p)
Push Press (75/55)
Row (Cals)
T2B
Air Squat
Box Jump (24/20)

Welcome to a brand new week! Hopefully everyone had the chance to get outside and enjoy the sunshine this weekend because the weather is supposed to be a roller coaster this week!

The 2014 Spring into Summer Nutrition Challenge Details will be posted later this morning. I apologize for the delay. To accommodate for planning and prep the Challenge will officially start on Wednesday.

6 reps x 3 sets High Bar Back Squat (70% of Last Weeks 1RM)

WOD
“Jackie”
1000m Row
50 Thrusters (45)
30 Pull Ups

HUGE Thanks to Coach Rob and everyone who helped keep the gym running smoothly yesterday while I was taken ill.

Free Class Today at 11AM Come see what CrossFit is all about!

10AM WOD
Teams of 2

“The 100′s”

100 Pull Ups
100 KBS (1.5/1p)
100 Double Unders
100 OHS (95/65)

- 1 Working at a Time –

5:45A is Cancelled. Apologies. For the first time since opening I have to cancel a class due to illness. Many of you know that I’ve been sick the last couple days – well early this morning it got real. The rest of the classes are still a go unless otherwise stated. Check facebook for updates. Most likely to be cancelled is FNL but I’ll make a decision later today.

Awesome job by everyone yesterday! Given how much we’ve been lifting this week I didn’t expect many PRs, well I was flat out WRONG! (Not an official declaration of incorrectness). Keep it up today!

1RM Ground to Overhead (Any way: Squat Clean and Split Jerk, Power Clean and Split Jerk, Power Clean and Push Jerk – whatever)

WOD
Partner “DT”

12 Deadlifts (155/95)
9 Hang Power Cleans
6 Shoulder to Overhead

TONS of awesome power clean PRs were hit yesterday! Moving some serious weight and giving some great insight to our current strengths and weaknesses. Capped off by a nice running WOD on a beautiful sunny day there really isn’t much more that the body needs!

Friday Night Lights – Friday 7:30P
Saturday Nutrition Seminar – 9:00A
Saturday Free Class – 11:00A

Keep this momentum going!

20 Minutes to Establish
1RM Back Squat (We’ve already lifted a lot of 1RMs this week so don’t be discouraged if you only hit within 80%)

WOD
21-15-9
Front Rack Lunges (95/65)
Burpees (Lateral over bar)

Friday Night Lights – Friday at 7:30PM
2014 Spring into Summer Nutrition details – Saturday 9AM
FREE Class Saturday at 11AM

We had some great PRs yesterday with a few people hitting (or breaking) the round numbers. Ty hit 200lbs while Heather and Rachel Snatched 100lbs and 101lbs. I’m probably missing a few since I didn’t get a look at the full board yet. Everyone did a great job!

However I always seem to have the following happen whenever we Snatch heavy: “My Snatch PR has been the same for months and months and I don’t know why! I hate Snatching and I’m not good at it.”

Everything is Connected

I’ve often written about realizing how much HONEST effort you put into your CrossFit and how the amount of effort creates the speed of results. If that reads new to you please reread it a couple times until you fully understand that the speed of your progress is completely determined by YOU and the AMOUNT of EFFORT you put in.

Recently we moved away from percentage-based squat cycles during The Open and a few athletes asked me for programs to continue squatting during Open Gyms. They put in extra work and most PR’d their Back Squats already in the last 2 weeks. More Effort = Faster Results.

WAIT! This is easy to understand with something like squatting. It is incredibly complicated with something as difficult as Snatching. Why? Because everything is connected.

How much ATTENTION do you give to your warm-up Drop Squats? Do you make sure you don’t jump forward? Do you set your feet at your pulling position before each rep? Are you as FAST and EXPLOSIVE and TIGHT in the movement as possible? Do you evaluate your landing position for each and every rep? Do you make changes based on those evaluations?

YOU SHOULD BE!

When we do the Oly Warm Up are you as tight and precise as possible? Do you move the bar as though it has lots of weight on it? Do you spend time working your Sotts Press because you’re bad at it? Do you feel where the bar hits your hip? Does it hit your hip?

Do you watch videos of other Olympic Lifters? Do you geek out on Triple-Extension vs. Catapult? Do you know the difference? Which one we do?

Do you use Open Gyms as times to work on things that will make you better? Not just putting weight on and doing more reps but really evaluating WHAT IS HOLDING YOU BACK and then working on that?

Understanding that Everything is Connected is especially true for success in Olympic Lifting. If your practice and warm-ups are lazy, your lifts will be lazy. If you avoid working your weaknesses because they’re hard then you will fail at the edge of that weakness instead of realizing your true potential. If you don’t understand that a “1RM Snatch” is ALWAYS and has ALWAYS been a “Squat Snatch” and WHY that is…

Then it is no surprise that you haven’t PR’d in a while or that its taken 6 Months to go up 5 lbs.

Circling back around… Understand that if you don’t want to put in all of that work above THAT’S FINE. CrossFit isn’t all about Snatching. Being stuck at your Snatch for long periods doesn’t make you a failed CrossFitter or a bad person or mean that you should quit. But if you’re wondering why and truly want to improve you must realize that everything you do in the gym is connected to everything else.

1RM Power Clean
Max Effort Unbroken Pull Ups (no more than 2 attempts)

WOD
5 Rounds

200m Run
15 KBS (1.5/1p)
5 Wall Climbs

Yesterday was a pretty amazing day. I knew that we’d likely see some PRs because we hadn’t tested a 1RM Front Squat in a long time – But I truly didn’t expect as many or as BIG of PRs as we saw! I don’t have a final tally of how many people PR’d but i constantly heard PR increments of 15, 20, even 25lbs! Awesome job by everyone!

Keep it going today!

1RM Snatch

WOD
5 AMRAPs

20 Cal Row
4 Muscle Ups

- Rest 1 –

20 Wall Balls (20/14)
40 Double Unders