CrossFit Northwest Tucson

MONDAY 090831

WOD

"2 bars, 4 people"

4 person team (two men, two women), one man and one woman working at the same time.  Team will follow during lunges and runs to switch when needed.  The distance is not for the whole team, men and women each do the distance noted switching off as needed.

3 rounds for time:

200m Overhead walking lunge, 20/15 kg (Men and women at the same time)
400m Overhead run, 20/15 kg (Men and women at the same time)
200 Overhead squats, 20/15 kg (Total reps for team)

Post teams and times to comments.

SUNDAY 090830

Rest Day.  Work on weakest movements or CFE.  Enjoy your Sunday. 

What do you do for fun that is active outside of the Box?  Do you mountain climb, hike, yoga, water skiing?  Do you reserve your free time for relaxation and family or friends, or do you hit it hard outdoors.  We would like to know.

Post your Weekend adventures to comments.

Meighan shredding on Lake Roosevelt.

SATURDAY 090829

Post by Kurt Dabb in yesterday's comments thought all of you should read this one.  Thanks Kurt.

On the way to the box, Sarah, my wife, was so damn scared of the workout (mostly the pull-ups). She has the best attitude, determination, and energy, but sometimes lacks what we all lack at times...A positive thinking attitude. Before getting out of the car, she, Zoe and I let out a few screams to get the blood flowing.

She did not want to come today, because of the pull-ups and not wanting to finish last. I told her to suck it up and we are going. When we got there, I could see the fright in her eyes, but she sucked it up and drove on. Not only did she do all of her pull-ups...she did not finish last (which was important to her). When it was all said and done she dropped to the floor and let out a warrior yell. I CRIED!!!

I am a combat veteran (Infantry) of Desert Storm. Yes, I am that old, and one of the things that got me through war and gets me through everyday life is a positive thinking attitude. NEVER say I can't. Remove that sentence from your vocabulary. Say I CAN!!! No matter what your endeavor, you can do it. Seriously.

My mother in law (Sarah's mom) is dying from melanoma cancer that has spread to her lungs. When we first found out (Dec. of last year), she was given till July of this year. She entered an experimental treatment at the University of Michigan (GO BLUE), but was still like, "Why am I gonna do this? I only have a few months to live.". I talked to her about having a positive thinking attitude and that if you think you have nothing to live for and just give up, then so will your body and mind. I am happy to report that she is still alive and kicking and I believe a lot of it has to do with her attitude change.

The same thing applies to our daily workouts. Do not think like the little engine, "I think I can.". Think like a WARRIOR!!! "I KNOW I CAN AND I WILL!".

WOD

Teams of 4 (two men, two women).  Same rules apply one man, one women working consecutively.  Except during the row.  One rower at a time.

Team row 2000m

then 3 rounds of:

200 Squats
80 Ring dips
135/95 pound Hang power clean, 40 reps

Team row 2000m

FRIDAY 090828

Ahhhhh Friday

Well as I have stated twice already, it is Friday.  I am sure many of you are ready for the weekend, some of us are getting ready to start our work week, then again a lot of us are somewhere hot and uncomfortable sitting on a line in Danger.  Remember this weekend, as we celebrate our days off, there are CrossFitters out there doing their WOD in the middle of a run down gym with sandbags as bench presses, and ammo cartons as dumbells.  Lets all send a shout out to those on the battleground fighting for us daily, and maintaining a level of fitness fit for a warrior.  Now have a great weekend!

Greg I got this one, Tony is back in 7 days!

WOD

"Daniel"

50 Pull-ups
Run 400m
95/65 pound Thruster, 21 reps
Run 800m
95/65 pound Thruster, 21 reps
Run 400m
50 Pull-ups

Post time to comments.

THURSDAY 090827

Sacrifice

Last night at the dinner table at the fire station, one of the guys asked me if I missed any foods as he sat down with a plate full of chicken fried steak, mashed potatoes, gravy, corn, biscuits, and a cola.  I of course was eating Salmon, broccoli, and avocado.  He acted as though I was jealous of what he was eating, maybe like I was sacrificing taste for healthy food.  I told him no, because really even when I did eat everything, I would not have enjoyed that particular meal.  I was never a chicken fried steak kind of guy.  Don't get me wrong, I did enjoy mashed potatoes, but I don't miss them.  I have changed the way I eat mostly for my health, but also to set an example for my children, and possibly any other person watching me eat.  Jennifer has always made good food choices, but she is strictly Zoning now to perform better at the WOD.  As we start sitting down with most of you going over nutrition logs and making suggestions on how to change your eating, most of you are going to feel like you are sacrificing something.  Most of you now know what sacrifice is as I watch you push your hardest through the daily WOD. 

The 21st Century has proved a very difficult time to live, we are all looking for the quick fix, quick money, quick weight loss and a quick meal.  What we seem to have forgotten is that most things that are difficult to achieve take much sacrifice.  In 21st Century America, the only reason giving up those less favorable foods seem like a sacrifice is because they are so convenient and tasty.  As most of you start to change the way you eat for health or performance keep in mind, weeks will turn into months, months into years and your new way of eating will have evolved into a way of life, and you will not feel the sacrifice anymore.  There is light at the end of the tunnel where sacrifice turns into habit and you will no longer crave the sugary, unhealthy foods that are abundantly available to us these days.

WOD

As many rounds as possible in 20 minutes of

155/115 pound shoulder to overhead (press or jerk), 10 reps
155/115 pound Back squat, 15 reps
20 Push-ups

Post rounds completed to comments.

WEDNESDAY 090826

Our friends Matt and Jenn in Kentucky are asking a favor from us.  You may or may not have heard, they found an opportunity to start running a larger gym than they anticipated and now need a new name.  Their choices have been narrowed down to CrossFit Maximus, or The House of CrossFit.  Their new facility is over 20,000 square feet and they have around 300 members and want to hold many CrossFit Certifications at their place.  Post which name you like and why in comments today.  Thank you.

WOD

Deadlift 5-5-3-3-1-1-1 reps

Post loads to comments.

Compare to 090506

TUESDAY 090825

Over the past few nights we have been posting a short statement for lack of a better term.  Our intention is to pass a bit of information to you and/or spark conversation in our comments.  We want a little feedback, if you are enjoying the new posts let us know.  Also let us know if you want us to go back to just posting the WOD.  If you have any suggestions or items you would like us to talk about also let us know.

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

MONDAY 090824

Congrats Coach Greg, you made it onto the Affiliate Blog!   Nice Handstand!  Everyone check him out if you get a chance.

We all have mevements that we are very good at such as Coach Greg who holds the gym record at this time with over 20 consecutive Handstand Push-ups, and the longest free handstand hold over a minute and a half.  I know when the deadlift or burpees come out of the hopper I am able to muster a small grin.  We talked about how getting into the gym when our weakest movements are posted helps us get better at CrossFit.  When our favorite movements are in a WOD it allows us the freedom to go all out without any technical difficulties.  Therefore, helping us increase our power output.  We are able to do the WOD faster, use more weight and possibly challenge "the leaderboard", or do the WOD as Rx'd.  Post to comments today what your favorite movements are as well as your WOD results.

WOD

3 rounds for time

95/65 pound Sumo deadlift high pull, 21 reps
50 squats
100 Double unders

Post time to comments.

SUNDAY 090823

Rest Day

One day walking through the field of dreams, I felt something new and inspiring.  A cool breeze blew a smell in the air that seemed very familiar.  I continue my trek with a purpose now, I know there is something that lies ahead I have known or need to know.  Once I reach the end or to what seemed to be the end, I stop.  It appears I have two choices, to my left was a trail, to my right an open pasture with a stream that lead into a forest.  The trail was marked with a sign that read, Life Trail:  To all who enter this trail be warned.  This trail leads to the end of the trail.  It offers an extreme  challenge that you have never encountered, nor will ever forget.  There are no guarantees that the end is what you are expecting nor that you will survive the hike.  Please sign in so that your love ones will know where you were if you fail to return to them.  There was also a sign leading to the open pasture leading to the forest.  It read, Easy Field:  Enter this field with the knowledge that you will find nothing new here, it is full of all the things you already know, and places you have already been.  If you want to remember where you have been walk this way, please be warned all things you have been through are awaiting you in this pasture.  Please sign in just in case you choose not to return.

For most everyone this is an easy choice.  I know you are thinking which one you would take and why.  We would like to know, post to comments which direction you would take and why.

SATURDAY 090822

Everyone wish Coach Moon and Cecile a happy Birthday today.  This is a team WOD for you guys.

Team WOD for time:

teams of 4 (two men, two women)

All team members run at the same time.

Run 800m

 Once all members are back at the gym, perform the following two at a time one man, one woman.

95/65 pound Thrusters, 200 reps
200 Burpees
1.5/1 pood Kettlebell swings, 200 reps

After all reps are completed the whole team will

Run 800m

Time stops once the whole team is back in the gym.

Post teams and times to comments.