01.28.12

Burpee Total: Rest!!

5 Rounds

15 Ball Slams #20 #10

15 OHS #75 #55

400 Meter Run (2 Laps)

3 Comments

01.27.12

CFH Best Shape of Your Life Challenge Day 7.

Burpee Total:  50

Amrap 15 minutes.

20 Box Jumps #24 #20

20 Pull-ups

20 KBS #53 #35

No Comments

01.26.12

CFH Best Shape of Your Life Challenge Day 6.

Burpee total:  Tabata 20sec on 10 off X 3rds.  Max burpees

Back Squat 5-5-5-5-5

No Comments

01.25.12

CFH Best Shape of Your Life Challenge Day 5!!

Burpee Total:  25  At the bottom of each burpee

perform 2 push-ups.  No snaking!!

What makes a successful crossfit box or gym is exactly what makes a sports team or organization successful.  Leadership, commitment, camaraderie, accountability, belief.  These are all things that a great team or organization have in common.  I know everyone is not a football fan but if you happen to watch the games this past weekend what you saw was 4 teams absolutely playing their hearts out to win.  In my opinion what the 4 teams had in common were committed coaches and players who believed in each other but also held each other accountable.  It’s your best effort or nothing at all, and there is no cutting corners.  This is how we run our gym!!  I demand your best every day you come in and that doesn’t mean I want you to go all out until you puke all over my floor.  It means come in focused and prepared, with the mindset to get better.  Hold yourself accountable to follow the standards to the best of your ability and demand the same out of your teammates.  I know it sounds a little corny but we are a team and a team is only as good as it’s weakest link.  The stuff that I’ve seen lately in the gym just puts a smile on my face.  Actually it’s more like a grin because I know that the athletes in our gym are doing things that no body else can.  I’m really proud of every one of you and would stack you guys up against any other gym crossfit or not.  Demand more out of yourself and be relentless in the approach to get better.  I have a lot to learn as a coach and leader but I can guarantee I’m not gonna stop trying to be better.

For Time

15 Calorie Row

20 Burpees

30 Db Ground To Overhead #45 #35

40 Ring Push-Ups

50 Wall Ball Shots

600 Meter Run (3)

8 Comments

01.24.12

Burpee Total:  Rest day or make up a day missed.

7 Rounds For Time

7 Front Squats #135 #95

7 Pull-ups

5 Comments

01.23.12

6am class has been cancelled.  Sorry for any inconvenience!!  Back on

scedule at 10am.

Day 3 CFH Best Shape of Your Life Challenge!!

Burpee Total:  5 X 5 Burpee Broad Jump.  1 minute rest between sets.

At home wod for the challenge this week:  10 X 100 meter sprints.  walk back is rest.

Strength

Push Press 2-2-2-2-2

Power Clean 2-2-2-2-2

5 Comments

01.22.12

GYM CLOSED

Burpee Total:  50 Burpees

6 Comments

01.21.12

Day 1  ” CFH Best Shape of Your Life Challenge”

Burpee Total:  3 sets of 15 unbroken at 3 different times today.

** Space each set between 2 and 5 hours of each other.

** Perform each set as fast as possible.

Schedule Update:  8am class only today!!  11am class is cancelled due to

changes being made in the gym.

21-15-9

Bench Press #BW #3/4 BW

Pull-ups

2 Comments

01.20.12

CFH Best Shape of Your Life Challenge!!!  The challenge starts tomorrow. Please if you cant get to the gym to sign up or have not talked to a coach please do so by tomorrow.  No excuses make the commitment and take the challenge.  At CFH we put a lot of focus on nutrition to not only better  your performance but to better your life! Do it for your fellow CFH’ers, do it for your family, do it for yourself!!

Paleo Challenge: What to eat

YES to meat, seafood, vegetables, some fruit, eggs, nuts, and seeds. Beef, pork, chicken, lamb, seafood, tuna, salmon, shrimp.  Avocado, asparagus, arugula, spinach, broccoli, celery, sweet potatoes, yams, any type of leafy green, red cabbage, artichoke.  Berries, melon, pomegranate.  Chicken eggs, ostrich eggs. (no Do Do eggs).   Almonds, brazil nuts, walnuts.
No to processed foods.  Pretty much anything in the middle of the grocery store.  Can’t recognize it growing or running around in the wild?  Don’t eat it.
No to sugar.  I don’t care whether it’s super natural 100% organic fair trade sugar from the honey of communitarian bees, ITS STILL SUGAR.  No sweeteners, no agave nectar, honey or maple syrup.
No grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
No to legumes. Peanuts, peanut-butter, beans, peas, lentils.
No to dairy.  Milk, cheese, yogurt, etc.
Less alcohol. No sugary mixers, no beer or alcohols containing gluten.
Fewer sweet fruits and starchy vegetables.  Bananas, eating a bunch of apples, dried fruit, or white potatoes.  (If you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)
Cook with real fats.  If you’re cooking, then cook with lard or animal fat.  If you don’t have that, then cook with coconut oil, olive oil, or butter

“  Christine  “

3 Rounds For Time

500 Meter Row

12 Deadlifts @ BW

21 Box Jumps #20

3 Comments

01.19.12

CFH Best Shape of Your Life Challenge sign up is

until this Friday!!!!

4 Rounds For Time:

10 Back Squats #155 #115

25 Sit-Ups

400 Meter Run

4 Comments

01.18.12

CFH Best Shape of Your Life Fitness and Nutrition Challenge!!!

The new point system is up for the Challenge!!  It is under the photo section on the blog titled 2011 CFH Challenge (I’m working on changing it to 2012).  The system is a little different this time, we have made some changes for the better in my opinion.  In addition to the challenge is the burpee total.  Each day i will be giving a burpee wod for you to complete and every day the wod will be different!!!  Remember you’ll have to keep a journal and track your meals.  You will also have to meet with a coach once a week.  This is the only way to keep you strict and on track.  This is a serious commitment and any one who tells you it’s easy is not doing it right or not doing Paleo 100%.  If you have any questions please talk to your coaches and fellow members so that you can get yourself prepared before we start.

Skill

Muscle-Up Practice

Advanced

30 Muscle-Ups For Time

Intermediate

10 Minute Amrap.

5 CTB Pull-ups

5 Ring Dips

1 Comment

01.17.12

Schedule Update!!!  Sunday open gym is

cancelled until further notice.  If we have a big

enough request we will bring back a Sunday

scheduled class.

“CFH Best Shape of Your Life” Fitness & Nutrition Challenge

It’s after the holidays, and now is the time to get your fitness back on track and your nutrition in check. This challenge will be a little different from the last one which was a huge success.  We saw amazing results in everyone that participated and encourage everyone to participate and like the last challenge there will be something for everyone no matter what your goals.

So what is the challenge and how can a CFH athlete get involved? This time it will be 30-days instead of 45( too long!!)  and is still based on points won or lost during the challenge. Points are earned by eating Paleo only meals, with bonus points for meal frequency, workout frequency, adequate water and sleep, and eating mountains of vegetables. Points will be lost for cheat meals, not having post-workout meals, not supplementing with fish oil, drinking alcohol and working out less than three times a week.

To begin the challenge, a participant buys in with $50. Don’t worry you have a chance to win some money back. This time it’s mandatory that you keep a journal and meet with a coach once a week for the duration of the challenge. Participants will test their performance on the workout “Christine” which will be given at the start and end of the challenge.

If you need more incentive, prizes are awarded for best changes in body composition, best improvement in performance. and total points winner.  Depending upon participant’s point totals at the end of the challenge, they can win back some of their money.

Things you need to know:

Best Shape of Your Life Challenge begins January 21st and is completed on February 21st.  Start researching the paleo diet!!!  Talk to your coaches, other members, past challenge participants.  Make the commitment, do your homework, and get yourself prepared!!  We have a major support system within the walls at CFH and I will stay until the end of time to answer all of your questions about this but absolutely no whining, crying, or complaining about it being to hard or not understanding the diet.  No excuses!

Point System and Sign-up info coming soon!!!

” Fight Gone Bad “

Wall Ball Shots

SDHP #75 #55

Box Jumps #20

Push Press

Row (calories)

3 Comments

01.16.12

CFH Best Shape of Your Life Fitness and Nutritional

Challenge is Back!!!

The 30-day challenge starts on January

21st!!!  Details on the challenge will be given

throughout the week.

Clean & Jerk 1Rep Max

2 Comments

01.14.12

3 Rounds For Time

21 Box Jumps #24 #20

15 Power Snatch #95 #65

9 Strict CTB Pull-ups

Then 5 Minute Amrap

Max Kness To Elbows

No Comments

01.13.12

Back Squat 3-3-3-3-3

4 Comments

01.12.12

3 Rounds For Time

20 Calories on the rower

20 Ring push-ups

20 Deadlift #135 #95

200 Meter run

3 Comments

01.11.12

Strength

Squat Clean 3-3-3-3-3

Metcon

30 OHWL #45 #25

10 False Grip Ring Rows

60 Double Unders

20 OHWL

10 False Grip Ring Rows

40 Double Unders

10 OHWL

10 False Grip Ring Rows

20 Double Unders

Mobility

Couch Stretch

Pigeon

Sampson

2 Comments

01.10.12

Skill

Kb Snatch

Metcon

21-15-9

Kb Swing #72 #53

Burpee

Core

3 Rounds

Sit-ups 25

Plank 1:00 min.

Good Mornings 20

1 Comment

01.09.12

Part 2

January 1 found a 2011 CrossFit Games marathon plastered all over ESPN 2.
January 2 found millions wanting what those athletes have. Strength. Abs.
Confidence. Passion. Fun. January 3 was all phones ringing loudly at local
CrossFit boxes around the world. Voices shout, “I want what the T.V showed
me.”

Over four years ago we were lost in the crowd. CrossFitters stuck out like a
sore thumb creating more looks and questions than good will and charm. Today the exposure is at an all time high and with a new contract signed with Reebok as well as other sponsors this train isn’t stopping anytime soon. But with the spotlight comes integrity,
and CrossFit integrity says Mechanics, Consistency, Intensity. There are things
every good beginner must know, and every good veteran will do good to review.

Trust your trainers

If your Coaches say something, anything, it is your job to listen. You may
question them. In fact you are encouraged to do so. Don’t forget your
eye during a WOD tells lies your body can’t handle. Their eye watching you day in and day out tells the truth.

Get good before fast

Even if you can keep up with 90% of the class your first day, it doesn’t mean
you should. Our CrossFit drug is potent and it will catch you the 2nd
day if you don’t respect it the 1st day.

Forget the clock and the RXD weight for now, it will come. Be patient enough
to progress correctly and you will be rewarded with longevity and vitality. Move
fast before you move well and soon you won’t move at all.

Exhaustion does not equal success

The grueling breathers make you better…..and addicted. As CrossFitters we
feel like we are somehow cheating ourselves if we are not lying in a puddle of
our own sweat after each and every WOD.

GOOD WORKOUTS ARE EVERY WORKOUT THAT MAKES YOU BETTER, NOT JUST
WORKOUTS THAT MAKE YOU EXHAUSTED.

Mobility will always trumps strength

Recreational do-gooders lift things. Those of us who want fit and healthy and
everything that comes with it realize their is no need to add strength to
dysfunction. Get mobile, and get strong. One doesn’t truly work without the
other.

You cannot out work a bad diet

When your just starting CrossFit give it a few weeks before you start
worrying about your food. Stop asking questions and just listen. After a month
of paying attention, begin the food change you so desperately need otherwise
your results will eventually halt.

There are those that are genetically gifted,

chances are, your not one of them.

Just because Rich Froning can survive and thrive on peanut butter doesn’t
mean you can.

This is about as common sense as it gets but we still look for proof
everywhere so we can so we feel better about letting our guard
down.

This of course doesn’t mean you can’t be like a CrossFit games winner, it
simply means that to become one, or your version of one, you may need to do
things differently than the top athletes do. If there is one thing concrete
about all top athletes…nobody does things the same.

Experiment with everything, leave out nothing, condemn nothing,
qualify everything.

Genetics are not your goat

Conversely to the above, genetics may make life harder, or easier, but that
doesn’t mean your doomed.

Epigenetics is the expression of our insides. There is our genotype, the way
you were born to be. And there is our phenotype, the way we make ourselves
become.

We can be genetically disposed to carry more fat, but we still have
to eat the calories. We can have the BRCA 1 gene that causes breast
cancer, but it still takes eating sugar to make it grow. Don’t blame your
genetics, blame your choices.

To look better, perform better

No matter the coolness of CrossFit, nobody would do it if you gained 30#
pounds of fat. It’s safe to say many of us, maybe even the majority, enter
CrossFit because they simply want to look better.

The stronger you are the more potential you have for losing fat, and
gaining muscle. If you really want to change the size you fit into, drop weight
fast, or even change your blood work for the positive…get fast, and get
strong.

These guidelines will not always make you or I happy. These guidelines are
not exotic. They are tried and true methods to keep you CrossFitting, and living
better everyday. Stray, and pay the consequence, follow and reap the
rewards.

Josh Bunch

Skill

Clean & Jerk

Metcon

5 Rounds

5 Clean & Jerks #155 #115

1 Round of Cindy

3 Comments

01.08.12

OPEN GYM 10-12

No Comments

01.07.12

3 Rounds

800 Meter Run

30 Wall Ball Shots #20 #15

30 Box Jumps #24 #20

No Comments

01.06.12

6 am class is cancelled for this morning.  Sorry for

any inconvenience.  Classes will resume at 10am.

Strength

Deadlift 5RM

Metcon

5 Minute Amrap

5 Deadlifts #135 #95

5 Hang Power Cleans

5 Ring Dips

Core

Tabata Planks

3 Comments

01.05.12

Metcon

” Fran “

21-15-9

Thruster #95 #65

Pull-up

Core

Ghd Sit-ups 3 X 15

6 Comments

01.04.12

2 Min Amrap

7 Ball Slams #20 #10

7 H-Release Push-ups

3 Minute Rest.

500 Meter Row

3 Minute Rest.

2 Min Amrap

7 Burpees

7 Slam Balls

3 Min Rest

500 Meter Row

1 Comment

01.03.12

Strength

Back Squat 3RM

Metcon

3 Rounds

10 HSPU

20 Box Jump #24 #20

30 KBS #53 #35

Core

Accumulate 1 minute in the L-sit.

Accumulate 2 Minutes in FLR on Rings.

No Comments

01.02.12

Strength

10 mins to build to a 1RM Power Snatch

Metcon

3 Rounds

15 Squat Snatch #95 #65

15 Pull-ups

No Comments

01.01.12

Happy New Year!!!!!

If anyone is interested in watching the crossfit

games will be on espn2 today starting at 1pm.

Enjoy!!!

No Comments

12.31.11

3 Rounds

45 Sec.  Max Press #95 #65

45 Sec Rest.

45 Sec. Max CTB Pull-ups

45 Sec Rest.

45 Sec. Max Push Press

45 Sec Rest.

45 Sec. Max Row for Calories

4 Comments

12.30.11

You must learn to crawl before you can walk

We have a lot of new members at CFH

and most of you have only been crossfitting

for a couple of months.  Every day you come

to the gym there is going to be some movements

or skills whether it be weightlifting gymnastic

or even kettle bell that give you a hard time

and frustrate the hell of you.  Welcome to the

club!!!!  I have some good news and some

bad news for you.  The good news is everyone

has weaknesses or atleast struggles with certain

movements, the bad news is that it never

gets any easier you just get better!!!  Your

always going to be challenging yourself to learn

new skills and more importantly become

extremly efficient at all the ones you already

know.  I get asked all the time how can I get

a muscle up, double under, hand stand, climb

a rope, or be able to snatch!!!  Well I have

more bad news.  You have to put in

the TIME!!!!!!  Challenge yourself and put

in quality time on movements and skills that

your having trouble with.  Pick one and train

it for a week.  designate 10 mins every time you

come in and get after it.  Now lets take a step

back because depending on your current

fitness level you have to take the correct steps

in attacking your weaknesses.  It’s not a good

thing when your trying to do ring dips without

assistance when you can’t even do 5 strict

push-ups nor is it baddddassss to use a 20lb

medball when you don’t even come close to

hitting the 10ft target.  Whether it’s putting to

much weight on the bar or not scaling correctly

you are not going to progress unless you do it

the right way!!!  Honestly I don’t see a lot of

this in the gym and I want you all to know that

I am really proud of the way everyone is moving.

I absolutely love how supportive everyone is and

the gains that I see from all of you are

amazing!!  The point is I want you to be more

patient and take the time to learn the movements

and this and only this will get you to where

you want to be.  At CFH we do it the right way

and I refuse to let you leave my gym otherwise.

More to come!

Strength

5 X 1   3 POS Clean (Floor/Hang-Pause/High Hang)

Metcon

21-15-9

Deadlift #225 #155

400 Meter Run

Core

Partner Wheelbarrow Carries

4 Comments

12.29.11

Skill

Muscle Up

Metcon

For Time

60 Lunges

50 Sit-ups

40 Wall ball Shots

30 Box Jumps #24 #20

20 Db Snatch #40 #30 (10 each arm)

10 Wall Walks

No Comments

12.28.11

Strength

Rack Jerk 7 X 1

Metcon

5 Rounds

200 Meter Row

6 Push Jerks #135 #95

12 KBS #53 #35

** 1:1 work to rest ratio between each round

or partner up and alternate rounds.

Core

Weighted Plank 3 X Max

No Comments

12.27.11

Skill

Squat Clean

Strength

Squat Clean 1RM

Metcon

12 Minute Amrap.

7 Pull-ups

14 Front Squats #95 #65

21 Hand Release Push-ups

2 Comments

12.26.11

Schedule Update:  All classes are cancelled

today.  Please go to comments section for

further information.  Sorry for any

inconvenience.

Skill

Squat Clean

Strength

Squat Clean 1RM

Metcon

12 Minute Amrap.

7 Pull-ups

14 Front Squats #95 #65

21 H-Release Push-ups

8 Comments

12.24.11

9am class  only today!!

With a continuously running clock of

10 minutes complete 5 sets of 2 minute amraps.

200 Meter Run

10 Push-ups

Max Reps KBS #53 #35

1 Comment

12.23.11

Schedule Update:  9am class only on Saturday!!

21-15-9

Back Squat #135 #95

Toes To Bar

1 Comment

12.22.11

Over the holiday weekend I will be dropping

some serious knowledge on you guys about

our gym and how we run things, but for

now all I have for you is a wod.

Strength/Skill

Work on hand stand variations!  HSPU’S, off

of plates, rings, holds, kipping and strict.  What

ever form you use accumulate 30 Reps.

Metcon

30 Sec SDHP #95 #65

30 Sec off

30 Sec Split Jumps

30 Sec off

30 Sec Row

90 Sec Rest X 4

Core

Tabata Planks

3 Comments

12.21.11

Skill

Rope Climbs

Strength

5 X 20 Meter Front Rack Barbell Carry

Metcon

100 Burpees For Time

Core

Back Ext 3 X 15

8 Comments

12.20.11

Strength

Thruster 1RM

Metcon

15 Minute Amrap

5 Thrusters #115 #85

10 Pull-ups

15 Box Jumps #24 #20

Core

100 Sit-ups

3 Comments

12.19.11

Skill

Snatch

Metcon

10-9-8-7-6-5-4-3-2-1 reps of

Deadlift #275 #205

Ring Push-up

Core

Bird Dogs 3 X 15

11 Comments

12.18.11

Open Gym 10-12

2 Comments

12.16.11

NO CLASSES TODAY!!

CFH Christmas Party tonight @ 7pm.  All

members welcome!!  Bring family, friends, food,

and alcohol!! Any questions or concerns

about the party please post to comments section.

If your worried about time don’t!!  Stop on

by any time it’s gonna be going on all night!!

Schedule Update:  Coach Carl will be hosting an

8am wod on Saturday if anyone is interested.

There will be no 11am.

7 Comments

12.15.11

CFH Christmas Party is this Friday Dec 16th @7pm.

Schedule update: Both Friday and Sturday classes

this week are canceled!! Sorry for any

inconvenience.

Strength

Bench Press 5-5-5-5-5

Metcon

3 Rounds

400 Meter run

21 Sit-ups

12 DB Alternating Split Jerks #50 #35

3 Comments

12.14.11

CFH Christmas Party is this Friday Dec 16th @ 7pm.

Schedule update:  There will be no scheduled

classes on Friday or Saturday this week due to

set-up aswell as clean-up for the party.  Sorry for

any inconvenience.

Skill

Med Ball Clean

Metcon

Amrap 15 Minutes

In teams of 2

Partner 1 rows 250 meters

Partner 2 completes an amrap of 7 MB Cleans and 7

Push-ups

Volume Training

Pick a weakness and train it for 10 minutes.

7 Comments

12.13.11

CFH Christmas Party is this Friday Dec 16th @

7pm!!!  Members, friends, and family are all

welcome.

Skill

Kip & Butterfly Practice

Stength

Power Clean  3-3-3-3-3

Metcon

5 Rounds

4 HPC #135 #95

8 KBS #72 #53

12 TTB

Core

L-sit (accumulate 1 minute)

6 Comments

12.12.11

CFH Christmas Party is this Friday Dec 16th at

7pm!!!!

Skill

Pistol

Strength

Back Squat 3-3-3-3-3

Endurance

Tabata Row

6 Comments

12.11.11

Open Gym 10-12

No Comments

12.10.11

Complete the following for a

3 Minute Amrap

1 Minute Rest

5 Minute Amrap

1 minute rest

For Time

200 Meter run

10 Pull-ups

15 Push Press #95 #65

20 Wall-ball

25 Burpees

30 KBS #53 #35

35 Sit-ups

40 Lunges

No Comments

12.09.11

CFH Christmas Party is Dec 16th!!!

Strength

Snatch 1RM

Metcon

3 Rounds

15 Deadlifts #225 #155

5 Wall Walks

400 Meter Run

Core

3 Rounds

20 Hollow Rocks

20 Good Mornings

8 Comments

12.08.11

The 12 noon class is cancelled today!! Sorry for the

inconvenience.

Dynamic Effort

Box Jump Max Height

Training

30 Sec Row Sprint

15 Sec Rest

30 Sec Box Jumps #30 #24

15 Sec Rest

30 Sec Plank Hold

2 min Rest. X 5

Core

Back Ext 3 X 20

No Comments

12.07.11

CFH Christmas Party Dec 16th!!! Everyone who is

attending the Christmas party is welcome to bring

family and friends.  Also please start posting to

comments section and communicate at the gym

with your fellow members what you plan on making

or bringing to the party.  Don’t forget about the

home made ornaments it’s a must bring for the

CFH tree!!

Skill

Skin the cat

Strength

Weighted Dip 5-5-5-5-5

Metcon

Amrap 10 minutes.

5 CTB Pull-ups

10 HR Push-ups

15 Barbell lunges #75 #55

Core

30 Turkish get-ups #35 #26

8 Comments