Tomorrow at 10 am - Hero WOD

This workout is to honor the 19 firefighters who lost their lives in Arizona.  There are 19 different movements and the total number of reps are the ages of the firefighters when they died.  Many of these men left behind families.  I think it's important to remember our firefighters and EMS here in Enterprise.  They willingly put themselves in harms way to help us.  We are having a BBQ after the workout to thank these selfless men and women.  Please come out and support them.

"Prescott 19"

29 Push press - 95/65
23 KB Swings  35/26
31 Wall balls    20/14
24 Power cleans  95/65
30 Good Mornings
43 Situps
21 Deadlifts 135/95
26 Push ups
28 Knees to Elbows
22 Back squats  95/65
24 Mountain Climbers
23 Burpees
36 Air Squats
32  Lunges
27 Front Squats
25 DB Snatches  25/15
28 Hang Cleans  95/65
21 Pull ups
27 Box jumps  24/20

21-15-9

Deadlift  225/185
Box Jump  24/20

------------------------------------
Modified

21-15-9

Deadlift 135/95
Box Jump 20/sprinkler box

Shauna says you guys are crushing these WOD's and they need to be harder!!  ;)  I love your attitudes!!!

Okay - Let's start ramping them up a bit.

70 squats - 45 lb bar
60 double unders
50 situps
40 wall balls  20/15
30 HR push ups
20 pull ups
10 bar over burpees

2 rounds for time

1-1-1-1-1 - Push Jerk

Then

50  Double Unders
10 Knees to Elbows
10 KB Swings 70/53

40 Double Unders
10 Knees to Elbows
10 KB Swings

30 Double Unders
10 Knees to Elbows
10 KB Swings

20 Double Unders
10 Knees to Elbows
10 KB Swings

10 Double Unders
10 Knees to Elbows
10 KB Swings

For Time

----------------------------------------------

Modified

Use 45/35 KB

Tuesday Hours

We will be open 5am to 6am and
5pm to 7pm

3-3-3 Power clean

Then

7 Squat cleans  115/75
7 Burpees

6 rounds for time

---------------------------------

Modified

7 squat cleans 65/45
7 burpees

4 rounds for time

Update!

Michelle will be at the building to open up at 5pm!  Thanks, Michelle:)

WOD for Monday

1-1-1-1-1 Deadlift

no more than 85% of your maximum weight here.  We are still ramping up from our summer, so don't lift crazy here.

Then

Team up and

4 rounds

Run 500 meters with a partner.  Between the two of you, you must carry a 25 lb weight.  Switch as necessary.

Rest 1 minute between rounds

-------------------------------------------
Modified

Carry a 10 lb plate on the runs.

We will be open at 6 pm tomorrow night because of scheduling conflicts.  Please plan accordingly.

Next Saturday we will be doing the Hero WOD, "Prescott 19."  This workout is to honor the lives of the fallen hotshots who lost their lives on June 30th, 2013.  Here is a video that Crossfit put together for these fallen heroes.  This is a fundraising effort, with the proceeds going to our local fire department.  It's $10 to participate.  See Shauna and Darcy about giving up some of your hard earned cash to support our local firefighters.

We will be having a semi-potluck BBQ afterwards, so get with Shauna and Darcy for food assignments.  Please bring your family and friends.

Shauna and I won't be there tonight.  We have two boys playing football in Hurricane, so we are going to watch them.

Friday, August 23

75 kettlebell swings for time  70/53

Payment

We finally got our paperwork together and will be accepting payment now.  The last few days of August will be pro-rated, then we will go from the first of the month to the first of the next month.  There are many options for payment, so come talk to one of us and get your membership form.  We will also have a waiver for you to sign in the next couple of days.

Thanks and happy wodding!

Everyone needs to sign a waiver in the next couple days.

50 Double under buy in ----

Then

15 wall balls
10 weighted walking overhead lunges (use your wall ball)
5 pull ups

4 rounds for time


-----------------------------

Modified

15 wall balls
10 walking lunges
5 pull ups

3 rounds for time

Work up to a light hang power clean for 5 reps.  Not too heavy.

Then -

7 box over burpees
7 knees to elbows
10 Dumbell Snatch 50/35
Run 200 meters

5 rounds for time

-----------------------------------------

Modified

7 box over burpees
7 knees to elbows
10 Dumbell snatch 25/10
Run 200 meters

3 rounds for time

Tuesday, August 20

20 box jumps 24"/20"
30 hand release push ups
400 m run

3 rounds for time

Modified

15 box jumps 20/16
20 hand release push ups
200 meter run

3 rounds for time

Times for the Week

Monday:
5am-7am
5pm-7pm

Tuesday
5am-7am
5pm-7pm

Wednesday
5am-7am
5pm-7pm

Thursday
5am-7am
5pm-7pm

Friday
5am-7am
5pm-7pm

15-12-9-6-3

Thrusters 95/65
Situps
Lunge steps
Double Unders

1 round for time

Helen

Run 400 meters
21 KB Swings 53/35
12 Pull ups

3 rounds for time


*Modified*

2 rounds for time.

I forgot to post the modified WOD...

20 second handstand hold
6 knees to elbows
9 slam balls

12 minute AMRAP

Thursday, August 15

3 handstand pushups
6 toes 2 bar
9 ball slams

AMRAP
12 minutes

Work on overhead squat form for 5-7 minutes with an empty bar.  Concentrate only on form.  No load.

Then

For Time

25 Pull-ups
100 Wall balls 20/15
25 Pull-ups

We are waiting for a few more bars to show up.  When they do, plan on hitting the olympic lifts a couple times a week.  We are slowly ramping up over the next six weeks with bar movements.  We've had 9 weeks away from heavy weights, and I don't want anyone hurt.

Update!

08/13/2013

Filthy 50

50 Double Unders
50 Burpees
50 Wall Balls
50 Good Mornings
50 Push Press 45lbs
50 knees to elbows
Walking lunges 50 steps
50 KB Swings  53/35
50 Pull ups
50 Box Jumps 24"/20" box

Dirty 30

30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Good mornings
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

New Building, New Hours

Our new building is ready for a wod!  We are in the Pickering's tire shop.  It's at 395 North Center Street; through the dip and past Jim's Service.

This week's hours will be:

Monday
5 am
6 am

5-7 pm


Tuesday
5 am
6 am

5-7 pm


Wednesday
5 am

5-7 pm


Thursday
5 am

5-7 pm


Friday
5 am
6 am

5-7 pm


No Saturday class this week.  As  a side note, we have not got a business license yet.  We are not open for business.  What we are is a group of friends working out together.  Again, this week is on us.  Please come work out with us and have fun.

Monday, August 12

500 m run
50 air squats
40 sit ups
30 push up
20 KB swings 62/45
10 pull ups
500 m run

For time.

Run 400 meters
25 Burpees
100 double unders
25 Burpees
Run 400 meters

1 round for time.

8 pm at the elementary.  This should be the last workout at the park.

Thursday, August 8

7 toes to bar
7 burpees

10 rounds for time

We will meet at 8 pm at the park

Wednesday, August 7

We will meet at the park at 8pm tonight!

For time:

1K run
50 kb swings @ 55/35#
50 HR push ups

-rest 5 minutes-

7 minute amrap:

100 double unders
15 pull ups
5 HSPU

Tuesday, August

A.
Four sets of:
Turkish Get-Up x 3 reps each arm
Rest 90 seconds

B.
In teams of two, with partners alternating to complete entire rounds, complete as many rounds as possible in 30 minutes of:
20-yard Bear Crawl
200 meter Run
20-yard Bear Crawl

Monday, August 5

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest
where the first 8 intervals are
pull-ups,
the second 8 are
push-ups,
the third 8 intervals are
sit-ups,
and finally,
the last 8 intervals are
squats.
There is no rest between exercises.

Keeping Women Down

Keeping Women Down

You don't have to venture to the gym or on the internet for more than five minutes without seeing some dumbass remarks from men who shouldn't be let out of their cages and give the rest of us a bad name. It's hard to imagine why they felt the need to crawl out from under their rock to grace us with their presence, but it's time for them to go back into hiding, post-haste. I can think one specific comment made on the photo of a friend of mine. It reads:

"Whatever you're shooting into your body to gain muscle like a man, has made you look line. Even masculine facial features. Not to mention your man-like body. Why try so hard to not look feminine? Any man that thinks this is sexy should be f*cking another man.  Just saying....Do you have to shave yet?"

Just to clarify, the woman in question is the farthest thing from looking manly. In fact, I consider her to be a petite woman. We aren't dwelling in ye olde Victorian England anymore. We live in a world where woman SHOULD be seen and most definitely be heard. Nothing can hold a beginning female back more than a troglodyte who tells her that women need to remain limp and frail creatures.

Although I have personal goals to be as huge as possible, most of the people I work with are women who simply want to look better or get stronger, my personal goals don't influence the goals of those I work with. It's extremely difficult for these women to get over years of verbal abuse from insecure men who would rather step on women instead of bettering themselves. You can look at the success stories of Michelle or Streaky to see the amazing things they achieved, but also the comments left by detractors. These comments involve such things as "muscles are gross", "eww she looks like a man", and "wow that is just not feminine at all, sorry."

Why do these things need to be said? Some men need to accept the fact that we don't live in the 1950's and women are actually real people, who are free to do with their bodies as they choose, free from societal presuppositions that are imposed on them. 

Without sounding too much like a Pinterest motivational poster, weak men absolutely demand that a woman stays weak as well. Demanding that a woman not have muscle or get strong is implying that you as a man need to exert dominance over the women in question and if you cannot exert that dominance, then she is unattractive to you. Does this sound like a strong man to you?

These are the kinds of things that drive women to count calories, slave away on treadmills, and skip healthy foods for highly processed, fat-free foods. We will never advance as a society as long as we view women as a sub-species that is not allowed to pursue their own goals in strength, competition, and healthy living. If you simply cannot accept the fact that strong women are amazing, then it's time for you to crawl back under the rock from whence you came.


Go forth and prosper, Pastor B out.

10 Reasons Why Heavy Lifting Is Terrible For Women

10 Reasons Why Heavy Lifting Is Terrible For Women

Everyone knows that lifting makes women big, bulky, and less desirable. But, do they know the reasons why? I compiled my top ten reasons as to why women should NEVER EVER even think about touching a weight. Ever. 

 1. You will find less and less that you are asked to go to the kitchen and make a sandwich. What will you do with all that free time?!?

2. Men on the Internet will tell you that you are too big. Can you handle no longer being the object of a stranger's fantasy?

3. Pants won't fit because your butt has gotten so big. Imagine actually filling out a pair of pants, the horror!!

4. Your children might see that a woman can be something more than a frail object meant to please a man. Challenging the status quo is never a good thing.

5. You can eat a much larger amount of delicious food and not gain a pound. Disgusting! Pass the tofu and skim milk please.

6.  Men will avoid you at the gym when you lift more than they do. How are you supposed to know how to lift without their constant coaching?

7. You will be able to open a pickle jar without a man or a knife. No one should possess that much raw power.

8. Your bones will maintain a thick density throughout your life. Do you really want to rob a surgeon of your money for osteoporosis treatment?

9. Heavy lifting can be as diverse as you want to make it. Your time would be much better spent on a treadmill every day watching CNN.

10. You will be shunned from old friends that want you to go clubbing every night. Those are the kinds of friends you just don't want to lose.

Friday, August 2

Partner wod:

Each partner completes 3 rounds of the following:
300 m run
10 hand stand push ups
10 goblet squats
300 m run

while one partner is working the other is RESTING!!

Don't forget guys - We are framing and painting at the new building on Saturday.  If you want to come help, we would love to see you there.

WOD for today

3 rounds

25 KB swings
15 pull ups - Jay and Launa can do Chest to bar pull ups ;)

See you guys there!!