We have a couple schedule changes for the week… Wednesday NO 6:30pm class Thursday NO Class Friday class 8:30,9:30, and noon Saturday regular schedule
Sunday NO Class
Also for the rest of this month and all of December 6:30pm class will be a regular CF Class we will not be starting another intro class until after the holidays. Please make sure you are using Mindbody and signing up for class.
With the new year comes many new and exciting things at CFSF we will be getting some new equipment, new class times, our annual holiday party, and a bigger than ever Paleo and Fitness Challenge. Keep checking our blog for more details coming soon.
We are always interested in what you have to say and any additions you as members feel the gym needs, so do not be afraid to stop Greg or myself and share your ideas!
Friday is the last day of the Whole Life Challenge for those of you who are still participating in the challenge you need to make sure to enter your measurements and your workout scores in by tomorrow evening. I know this has been a great challenge and learning experience for many of you. Especially those who are new to CrossFit and the Paleo Diet.
We would love to hear all about the changes that you have seen not only physically but mentally as well. How has changing your diet and doing the challenge impacted your life, your families life, and your workouts?
If you were not able to participate in this challenge we will be starting another one in January right after the holidays and the New Year. We would love to have everyone participate so be ready and watch for more information after the holidays.
Athletes Choice/Makeup Day Monday 5X 45 Sec Work/ 15 Sec Rest Row for Cal Anchored Situps Jog/Sprint
Tuesday On the Minute, for 10 Minute 5 High Wall Ball 3 Handstand Pushups
Would you fight a ninja? Why not? You wouldn’t fight a ninja because you’d lose, right? The only way to live with a ninja in your midst is to make peace with it. That doesn’t mean you give in to the ninja, that would be a life of enslavement, but that you learn to live with it — for what it is and what it isn’t.
Your desire is the ninja that lives within you. It will always live within you. It is very skilled – it knows exactly where all the death blows are dealt. It is amazingly skilled at invisibility. Often it will think for you and make you believe that it is you having the thoughts. Think of someone who gives up sugar but has the thought that he should keep the last box of cookies in the cabinet. He tells himself he can handle it. That is the ninja, throwing his voice. The sugar shunner knows what the commitment is and all of the actions that you would take in the face of that commitment (getting rid of ALL sugar). Your desire (disguised as your thoughts) will have you keep the cookies around. It will even manage to sound like your rational voice (“it would be a waste of money,” “in a little while I could just have one and it won’t make a difference,” etc.).
Ninjas know that it is always just a matter of time. “You only live once!” is the battle cry of the ninja. He’s right, but ironically, always giving in to the desire in the name of “living” leaves you a perpetual slave to it, forever handing control of your life over to desire. The important thing to remember is that your desire isn’t BAD. It just is. Resisting that you have desire is like resisting that you have skin. It’s pointless. Our problem is, we think having the desire is a reason to quit what we are committed to. Most of the time failure comes from thinking that having the desire is the sign the we failed. Again, that’s the ninja talking (“see, you will never defeat me!”).
We tend to think that success means having the desire disappear forever. If you can have the desire (not be it) and not waste your time fighting with it, you can make the choice that is aligned with your commitment and start to build real power. The ninja has been training your whole life. Your training has just begin.
Athlete’s Choice Monday Workout 50 Walking Lunges 21-15-9 Burpees 400 Meter Run 50 Walking Lunges
Tuesday Workout 3 Rounds on 2 Min Clock 3-2-1 Clean 1-1-1 Jerk ME Double Unders
Wednesday Workout Partner Row Cal 24-21-18-15-12 Partner holds plank while other rows
* Remember to sign up for the Fall Throwdown and Halloween Party in the gym, sign up sheets are on the whiteboard by the couch. We have a lot of girls teams so now we need some guys teams to get together and get signed up.
* The Whole Life Challenge and Fitness Challenge is still going on make sure you are getting your points registered everyday. Our Fitness Challenge for this week is Handstand Push Ups and Handstand Holds.
*Classes are getting busy especially at the 4:15 and 5:30 time slots so please make sure you are signing in for class.
* If you are interested in competing in some off season competitions we have info on Freeze Fest Team Challenge and also CrossFit Kilo’s Field of Teams Competition. We already have a couple teams going but it would always be great to get a couple more. Ask Casey or Liza for more information.
Skill and Strength On a 90 Sec Clock 2 Position Clean adding weight each round
Workout of the Day 4 Rounds 200 Ft Shuttle Run Row (300/250) -Rest 1:1-
Because of trainers competing in the Granite Games this weekend in St Cloud MN we have a couple of schedule changes for you. Friday there will be NO 9:30 am or 6:30 pm classes. Saturday we will have 8:30 Regular Partner workout and 9:30 will be Open Gym time. Sunday we will be closed this week! Sorry for any inconvenience this may cause anyone next week we will be back with a regular schedule.
We have several teams signed up for the Fall Throwdown and Halloween Party. Get a partner and get signed up, who will have the best costumes and who will win the plates!
Whole Life Challenge and Fitness Challenge members your extra work for this week is 4x 15 Toes to Bar or Knees to Elbow. You can split them up anyway you would like if you want to do half toes to bar and half knees to elbows I am fine with that. These challenges are to help you get better at the movements and challenge yourself to do bigger sets or become more efficient with the movements.
Skill and Strength
Muscle Up Progressions
5 Ring Rows
5 Hip Lifts
5 Ring Transfers
Workout of the Day
10 Min AMRAP
15 Wall Balls
30 Double Unders
This article was given to me by one of our great former members Chuck Limoges, who moved to Texas this past year. I thought it was so great I wanted to share it with all of you. What parts make you think of our community at CFSF or what can you relate to based on your CF experiences? Here is a little sample of the article you can check it out in its entirety at http://www.competeeveryday.com/2013/09/crossfitters-eat-young-time/
“CrossFit is like a cult,” I’ve heard non-CrossFitters say.
Except we worship a dumbbell instead of a deity. We pay homage to a porcelain God every time Uncle Pukie pays a visit. We don’t just raise the dead; we clean it, squat it, snatch it and press it.
Gym deviants. Bicep curl outcasts. Muscled-up meatheads who push themselves so hard with their “go big or go home mentality” that only the strong survive. The rest get cremated so that survivors can use their ashes to chalk their hands for the next round of kipping pull-ups.
CrossFitters eat their young – for time.
Skill and Strength OTM -5 min 20 Double Unders 5 HSPU
Workout of the Day3-4-Finish 30 Double Unders 30 Ab Mat Sit Ups 30 Russian KB Swings 30 Burpees 30 Wall Balls -Rest 2 Min Between-
*Week one is in the books for the Whole Life Challenge. Keep up the good work and make sure you are entering your scores ever night and writing your reflections. Reading your thoughts throughout the challenge is not only helpful for you to get out of your head and on paper but is also helpful to your teammates.
*This weeks extra Fitness Challenge is 3X 50 V-ups your goal is to do sets of 15-25 at a time. Remember these challenges are to get you out of your comfort zone and get you working on skill work!
*Plans are beginning for our annual Fall Throwdown. Remember this is an in house event for all of our members teams will be partners teams of 2 people of the same sex. We will be setting a date this week stay tuned and get ready to mark your calendars.
*We now have a class at 3:15-4:14 on Monday’s and Wednesday’s no 3:15 Friday class. Make sure you are signing up for class and always checking mind body for class time changes.
*CrossFit Junior Athletes is Tuesday and Thursday from 4:30-5:15 if you are interested please contact Liza at firstname.lastname@example.org
Skill and Strength 4 Rounds 4/4 Reverse Lunges 2-5 Push Jerk (use as warm up)
*rest 90 sec*
Workout of the Day For Time 750 Meter Row 21-15-9-Push Jerks (115/75) 42-30-18 Double Unders 750 Meter Row
Advanced 1000 Meter Row 21-15-9 Push Jerks (135/95) 42-30-18 Double Unders 1000 Meter Row
Our many thoughts and prayer go out to the men, woman and children who lost there lives on this day 12 years ago September 11th 2001.
Remember if you are doing the Whole Life Challenge enter your scores before midnight for them to count toward your points. Make sure you are getting your water in and you are doing your in gym workout challenge for the week 3x 50 wallballs goal is 2 sets of 25 unbroken!
Our first class of CF Junior Athletes starts tomorrow class time is 4:30-5:15. This first class is FREE to everyone so come in and try a class ages 8-15 welcome. Please email me if you are interested in joining email@example.com
Workout of the Day “Field Day” (A) Sled Pulls 50′ Work up to a WOD weight
(B). 5 Rounds 50′ Sled Pulls 12 Slam Balls 350 Meter Row
Ten Mental Performance Tips for CrossFitters
By: Dawn Fletcher on June 6, 2013
Sport Psychology for Elite Fitness
Figure out what exactly motivates you & embrace the hell out of it. Write it down and share it with others. Constantly remind yourself what motivates you.
Have some goals, mostly short-term; performance oriented ones that can be measured. “I want to finish Annie in under 7 minutes by May”
Smile and laugh, more often. This isn’t war; it is simply playing with odd objects with your friends. Enjoy it.
Implement deep, diaphragmatic breaths throughout your training. When everyone else is struggling to recover…you will be controlling your flow of oxygen.
Have an optimistic mindset. Really, what benefit is it to be negative? Or to speak negatively to yourself? – “I have prepared myself and I am going to crush this Deadlift”
Focus on the movement/skill at hand. In that moment pick a cue word, reducing the complexity. “UP” “SHRUG” “HIPS” “POP”
Keep notes in your journal about how you felt that day. Areas to improve on and strengths from that WOD.
After a max effort, your form is a little ugly (or really ugly). When you’re done…strip the weight (most of it or all of it) and knock out 3 perfect, clean reps. Then go high-five someone.
Spend some time prepping your mind before or during warm-up. Set your intentions. “Why am I here? What do I want to accomplish today?”
Seek coaching. Ask questions and grab some individual sessions; be open to tips and advice
What are your goals for the next week, month and even year? Everyone needs something to motivate them goals are just the thing to do that. If you are doing the Whole Life Challenge what have you given up that was the most difficult, and what have you given up that you don’t miss at all. Make sure you are entering your scores for the challenge each night! Keep up the great work.
Skill and Strength (A1) ME Strict Pull Ups + 10 Knees to Elbows (A2) 30 Double Unders *Rest 1 Min
Workout of the Day 10 Min AMRAP 12 Air Squats 9 Hang Cleans 6 Burpees over the Box
Friday night we are having a nutrition seminar; this will be the main kickoff to our ’Whole Life Challenge’. The seminar will cover general nutrition, info on pre and post workout nutrition and even competition preparation. The seminar is good for all fitness levels and all types of athletes, and it is our hope we all come together and learn together. In addition to the great resources we have in the gym (i.e. trainers) our speaker has spent years in nutritional coaching. Make sure you bring a list of questions and come ready to learn and get educated about your nutritional needs.
The “Whole Life Challenge” along with the Fitness Challenge that we are doing all starts on Saturday. We can do your measurements at the gym for you or you can do them at home and enter them into your account yourself. We will hold all of you accountable for getting your measurements in and logging in everyday and entering your workouts and food info. This is not meant to be tedious or an inconvenience; it is meant to get you back on track after summer. It is also a great way to compete against other CrossFit gyms from around the world and see how our nutrition at CFSF stacks up.
What’s REALLY going to make the difference for YOU during the Whole Life Challenge? One word: TEAM.
It is almost impossible to find the words to tell you how valuable it is to play this game with friends or family. Not only will they be the ones who really care enough to hold your feet to the fire when the going gets tough, they are the ones who you’ll share the experience with – the trials and tribulations, struggles and triumphs, apathy and commitment, learning, experimenting and growing… together.
The Whole Life Challenge workouts will be run in class on Friday, if you are unable to get into the gym on Friday, or you are doing the Throwdown on Saturday scores for the workout need to be entered in by Saturday night. The workout that we have chosen is one that you can do at home on your own its for time. Here is the workout…….
12 Min AMRAP 5 Burpees 10 Sit Ups 15 Squats
*Good Luck this is going to be a life changing challenge and you still have time to sign up so lets get started!!