SATURDAY, DECEMBER 5TH 2015

 Just a couple thoughts and things to think about as we evaluate ourselves on this CrossFit Journey. Am I getting the results I want?

First, that’s a GREAT question. Lets look at what factors you should first consider.

1.) What are your fitness goals?

2.) What am I will to sacrifice to get there? (wod more often, eat less CRAP?)

3.) What is your bodyfat %? The question I get most often is will Crossfit make me bulky? The absolute answer to that is “NO”. No matter what your genetics etc. your body wants to be lean and have plenty of muscle. I don’t mean crazy gross she-man muscle either. I mean strong, sexy, confident muscle.

4.) So the main question  is , “Is my body really too muscular or just holding extra body fat?” And have I attended the nutrition class to LEARN what actual healthy eating looks like.

5.) So in short watch the video and ask yourself are these girls too bulky. Google the 2014 and 2015 CrossFit Games CHAMPIONS and see if they are too BULKY. Because these women work out 4 + hours a day and lift incredibly heavy weight and are smoking HOT. So don’t get hung up on BULK or MUSCLE. Just come in DO WORK, HAVE FUN, CHEER PEOPLE ON, HIGH FIVE SOME PEOPLE, EAT CLEAN, AND ENJOY THE BODY YOUR BLESSED WITH. AFTER THAT YOU WILL REALIZE HOW AWESOME YOU LOOK. OUTSIDE OF THIS YOUR MAKING SOME KIND OF EXCUSE FOR YOURSELF AS TO WHY YOU DON’T LOOK PHENOMINAL IN 4 WEEKS.

CrossFit Fannin – CrossFit

Metcon (Time)

TEAMS OF 3 COMPLETE:

RUN 1 LAP (EVERYONE)

50 BURPEE PULLUPS(MODIFICATIONS BUPREE TO A 6″ JUMP TARGET) (1 PARTNER WORKS AT A TIME)

RUN 1 LAP

30 BURPEE PULLUP

RUN 1 LAP

10 BURPEE PULLUP

CASH-OUT

EXTRA TIME WORK ON A GOAT:

GYMNASTICS SKILL (PULLUP, HSPU, ROPE CLIMBS, DOUBLE UNDERS, ETC)

OLYMPIC LIFTS

WHATEVER YOU CHOOSE WE WILL EITHER HAMMER DOWN ON THAT SINGLE SKILL OR MAKE A SMALL WOD OUT OF A COUPLE SKILLS.

FRIDAY, DECEMBER 4TH 2015

 

Lauren Fisher : clean and jerk max 235, bodyweight 135, height 5’5″.

Video is 213 lbs. This is what I mean when I say “GET UNDER” THE BAR ON THE CLEAN AND THE JERK. IN THIS VIDEO SHE IS 19 YEARS OLD.

CrossFit Fannin – CrossFit

EARLY CLASS DRESS WARM….

Power Clean (WORK TO A HEAVY TOUCH AND GO 2 REP ) COULD BE A MAX EFFORT.

Metcon (AMRAP – Rounds and Reps)

WITH A RUNNING 18 MINUTE CLOCK:

RUN 1 MILE….

TIME REMAINING AMRAP:

5 TTB

7 BACK SQUATS(110/165)

9 BOX JUMP ON AND OVERS (20/24)
*NOTE MILE TIME.

THURSDAY, DECEMBER 3RD 2015

CrossFit Fannin – CrossFit

NEW SHIRTS ARE IN, PLEASE PICK YOURS UP. I DID ORDER A FEW EXTRA IF YOU MISSED ORDERING.

Push Jerk (EVERY MINUTE FOR 10 MINUTES (BTW 70-80%) X 2 REPS)

Metcon (Time)

3 ROUNDS FOR TIME OF:

12 THRUSTERS (95/135)

12 BURPEES OVER THE BAR

CASH-OUT

3 X 500 METER ROWS

REST BTW SETS AS NEEDED.

WEDNESDAY, DECEMBER 2ND 2015

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SOME OF YALL HAVE SAW THIS VIDEO BUT FOR THOSE WHO HAVEN’T IT’S A MUST WATCH ON DRIVE AND SUCCESS.

CrossFit Fannin – CrossFit

 

Deadlift ( 5 X 3 @80% OF 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 10 MINUTES OF:

20 WALLBALLS (14/20)

10 KB SWINGS (53/70)

5 DEADLIFTS (185/255)

TUESDAY, DECEMBER 1ST 2015

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CrossFit Fannin – CrossFit

3 POSITION POWERSNATCH (EVERY 90 SECONDS FOR 9 MINUTES)

HIGH HANG, HANG, FLOOR @ 65-70% OF 1RM

Metcon (Time)

5 ROUNDS FOR TIME OF:

4 CHEST TO BAR PULLUPS

8 HSPU (SUB KNEELING SHOULDER PRESS)

12 POWERSNATCH (65/95)

CASH-OUT

3 ROUNDS NOT FOR TIME OF:

2 ROPE CLIMBS

45 SECOND PLANK HOLD

5 TUCK JUMPS

MONDAY, NOVEMBER 30TH 2015

 

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CrossFit Fannin – CrossFit

Front Squat (3@ 70% 2@ 80% 1@ 85% 1@ 90% 1@ 95% )

Metcon (Time)

3 ROUNDS OF:

400 METER RUN

12 FRONT SQUATS (95/135) (125/185)

21 BOX JUMPS (20/24)

SATURDAY, NOVEMBER 28TH 2015

CrossFit Fannin – CrossFit

PICK A LIFT AND GET HEAVY (1O MINUTES TO WORK TO A HEAVY SINGLE)

Metcon (Time)

TEAMS OF 2 COMPLETE:

RUN 800 METERS

60 DEADLIFTS (65/95, 95/135)

50 HANG POWERCLEANS

40 BOX JUMPS

30 ABMAT SITUPS

20 THRUSTERS

RUN 800 METERS

*EMOM PERFORM 5 BURPEES AT THE TOP OF EVERY MINUTE