2/26/14 “Here comes the High Stepper”

Lisa and Court

Lisa and Court

Strength:

15 minutes to build to a heavy Front Squat

Conditioning:

3 rounds for time

30 kb or db deadlifts 55/35 (outside legs)
20 k or db box step ups 55/35 24/20
Cash Out:

1 minute max burpee box jumps 24/20
30 seconds rest
2 minute max kb or db cleans (two hands) 55/35
30 second rest
1 minute max burpee box jumps

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CF Open Interviews 9, 10, &11- The 3 Muskateers

Deanna the runner; Trish the cyclist; Dana the yogi.

All 3 ladies with very different backgrounds found a common bond through CrossFit.  You can find the 3 of them at the 9am or noon class each day chatting, oops we mean working their tails off.  Just like a fine wine that gets better over time, our Masters ladies get better with age ;-)

Dr. Trish

Dr. Trish

I signed up for the open cause Kurt told me to. I was scared of him then…
I had been crossfitin for about 7 months
I was completely clueless when I signed up. I figured, what the hell, everyone else is doin it! We are all a little crazy….
I wasn’t that nervous when the first WOD was released cause I didn’t understand how it worked, I planned on doing singles … I had heartburn when the others were released and I knew pretty much where I would get to for each one.
My least favorite WOD EVER, TO THIS DAY was the last one. Thrusters and bar facing burpees… horrible….
My most memorable moment was the first WOD when I got my  first ever double under. (I don’t even think I peed my pants)
My curiosity to see how many people in the country I could actually beat is what kept me doing it each week AND the fact that I did it with my hubs and son made it even better.
I got my fist double under during this time… It felt pretty good!
Don’t watch everyone else do it, just do it! Try your hardest and get as far as you can. If you cant finish or do a certain weight, just do the best you can! You’re doing a HELL of a lot better than someone sitting on the couch!
Deanna

Deanna

1. I signed up for the Open really not knowing or understanding anything about how it worked, how it was scored, if it mattered, and most unclear: could I do it. And truthfully, I think Trish made me!
2. I had been Crossfitting for about 7-8 months at the time of last years Open.
3. I was scared to sign up because my attendance had been inconsistent, and my skills not mastered in most areas, but just the act of signing up was empowering and exciting. I typically am not terribly competitive, but I recognized it as an opportunity to push past my fear and comfort zone.
4. Because I had told myself that this was strictly an “exploration experience”, I was really just excited to see what it was all about–the energy in the box, the protocols, everything.
5. My favorite workout was the first; I had no expectations…I was actually happily ignorant and naive. I realized I complete more double unders than I thought I could, and successfully complete the snatch reps. The confidence I gained helped me continue to train for other outside events (a sprint and Olympic triathlon), and work on skills inside the box.
6. My most memorable moment was when I successfully completed the second workout, then promptly forgot to enter it into the computer, therefor not getting ANY credit for the work I just did.  You make that mistake once.
8.  My advice to anyone on the fence about registering would be this: JUST DO IT, just log on and sign up…you will figure it out as you go along. It is a nice foray into the world of competitive Crossfit, and best of all, you are among friends in a familiar atmosphere. You may get only one rep, (I got 1, exactly ONE toes to bar), but it was more than I would have achieved had I stayed home. It’s about the effort, and its progress, not perfection.
Dana

Dana

Honestly,   I was pressured by my husband and Kurt to sign up!  I am not a competitive person, so this was the complete opposite of my nature.

I had only been doing Crossfit for a few months and was still  terrified every single time I walked into the gym that I could not imagine myself in any type of competition.
I was extremely nervous when the workouts were released because there were some movements I could not do and the others seemed to be too heavy a weight for me.
Although, I could not do the pull ups in the workout, my favorite was the workout with OHS.
My most memorable moments  from The Open last year were the workouts I did with the new life long friends that I have met through Crossfit.
What kept me motivated each week was the fact that, although everyone is there to do THEIR best, improve and hopefully PR,  they are still cheering you on to do YOUR best.
I definitely had a PR or two, since I had only been doing Crossfit for a few months!
Even if you are new to Crossfit, the atmosphere, the people, the coaches, EVERYONE involved is routing for you.  Do the best you can and be proud!  Oh, and wear shin guards!
Barbells for Boobs

Barbells for Boobs

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2/24/15 “Open it Up”

 

Open workout 14.2 Coach Kurt and Coach Kacie

Open workout 14.2 Coach Kurt and Coach Kacie

**FREE COMMUNITY CROSSFIT CLASSES & SMCF OPEN HOUSE**

Every Wednesday evening @ 6pm, we will be holding FREE intro. to CrossFit classes!  No prior CrossFit experience is required.  Come and learn about CrossFit, meet members and trainers, experience SMCF and it’s community, and have a fun, kick butt workout!

 SATURDAY, FEBRUARY 28th is SMCF’s OPEN HOUSE from 9am-2pm!! 

Members are encouraged to bring (or drag??) a friend(s) to the 9am or 10am group class for a fun workout. 

11am-12pm Coach Kacie will be holding a FREE Women’s Only Bootcamp Class, the Barbellas. 

@ 12pm we will also be holding a FREE Intro to CrossFit class. 

We’ll be holding raffle drawings for gift certificates to local venders, free membership packages, SMCF swag, and more!!  Please invite your friends, family, co-workers, etc!

The CrossFit Open Starts Feb. 26th! For the past 2 years we’ve had over 100 members sign up for the Open. There are RX and scaled options this year, so no excuses…sign up for the SMCF affiliate and team today!

https://games.crossfit.com/

Limited edition T-shirts for the 2015 Open can be purchased at the SMCF store here:
http://www.blackoutfitnessapparel.com/#!smcf-orders/ckj3

ALL SHIRTS MUST BE ORDERED BY FEB. 27th. WE WILL NOT BE ORDERING ANY EXTRAS, SO PLEASE GET YOUR ORDERS IN BY THE 27th!!

 

Strength:
A. 5×5 weighted strict pullups

*try and go heavier then last time performed on 2/2/15

B. 10 minute EMOM
3-4  bench press@ 75% of 1RM

 

Conditioning:

21-18-15-12-9-6-3

Front Squat 135/95

Toes to Bar

 

 

 

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2/23/15 “Tis the Season”

Coach Dom

Coach Dom

**FREE COMMUNITY CROSSFIT CLASSES & SMCF OPEN HOUSE**

Every Wednesday evening @ 6pm, we will be holding FREE intro. to CrossFit classes!  No prior CrossFit experience is required.  Come and learn about CrossFit, meet members and trainers, experience SMCF and it’s community, and have a fun, kick butt workout!

 SATURDAY, FEBRUARY 28th is SMCF’s OPEN HOUSE from 9am-2pm!! 

Members are encouraged to bring (or drag??) a friend(s) to the 9am or 10am group class for a fun workout. 

11am-12pm Coach Kacie will be holding a FREE Women’s Only Bootcamp Class, the Barbellas. 

@ 12pm we will also be holding a FREE Intro to CrossFit class. 

We’ll be holding raffle drawings for gift certificates to local venders, free membership packages, SMCF swag, and more!!  Please invite your friends, family, co-workers, etc!

The CrossFit Open Starts Feb. 26th! For the past 2 years we’ve had over 100 members sign up for the Open. There are RX and scaled options this year, so no excuses…sign up for the SMCF affiliate and team today!

https://games.crossfit.com/

Limited edition T-shirts for the 2015 Open can be purchased at the SMCF store here:
http://www.blackoutfitnessapparel.com/#!smcf-orders/ckj3

ALL SHIRTS MUST BE ORDERED BY FEB. 27th. WE WILL NOT BE ORDERING ANY EXTRAS, SO PLEASE GET YOUR ORDERS IN BY THE 27th!!

 

Strength:

20 rep max BS week 4
* add 30# to 50% of 1 rep max

Conditioning:

C/O Proving Grounds/Team Blacklist

15 minute amrap

15 shoulder to oh 135/95
50 wallballs 20/14
30 cal row
15 muscle ups
* subs are bar mus x15 or c2b or regular pus x30

Cash Out:

3 minutes max kbs 70/55

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CF Open Interview #8- Jessica Frey

jess

Tonight we tap into another female athlete who faced her first Open last year.  It was a roller coaster ride, but well worth it!  Check out what Messy Jessy learned from her experience last year!

1.  Why did you sign up for the CF Open last year?

Brad signed me up–I was forced!!!
 
2.  How long had you been CrossFitting for when you signed up?
A little over a year.
 
3.  How did you feel when you registered?
I was definitely nervous & unsure of what to expect. I watched some of our fellow athletes compete in the previous year’s Open, and didn’t know if I could compete anywhere near that level. But I told myself it wasn’t about everybody else’s score and to focus on my own accomplishments. 
 
4.  How did you feel when the WODs were released?
My heart started pounding—mostly because I was watching it with a fun little crew at SMCF and we all did it together as soon as it was released. The first WOD was snatches/double unders….the snatch weight was my max and I just learned how to do double unders and suuuuper nervous to do those movements together. 
 

gym selfie
5.  What was you favorite/least favorite workout from last year’s Open?
My favorite WOD was the box jumps/deadlifts because I PR’d my deadlift by 25lbs and ended up doing several rounds of reps at that weight! I remember having a giddy smile on my face during the whole WOD because I was so excited I was able to keep moving.
The thrusters/burpee WOD was my absolute least favorite (in terms of workload)…I have never worked so hard in my life or pushed myself to that point before.
 
6.  What was your most memorable moment from the Open last year?
Hands down, the thruster/burpee WOD. I had never attempted to do a 65 lb thruster and was nervous I wasn’t going to be able to finish it before I started. By amazing luck I grabbed Eric Schantzenbach to judge me and I don’t think I could have done it without him. His coaching and motivation was incredible and kept me moving through the whole thing as I was fighting the feeling to pass out. He held me accountable (and didn’t let me get a drink of water every single time I finished a set of thrusters like I wanted to). I was so proud of myself for finishing that WOD and realized I could do so much more with my body than I thought I could. I also realized I am one of those people that need to be yelled at during workouts to really push myself!!! Otherwise you’ll find me by the water fountain or chalk buckets!!
 
7.  What kept you motivated each week?
Definitely seeing everyone hit PRs and surprise themselves with how quickly they were able to finish workouts. I also saw how many incredible athletes we have in our gym and it made me strive to better myself.
 
8.  Did you hit any PRs or milestones during the Open last year?
PR of 65# thruster & doing the thruster/burpee WOD in under 22 min was huge for me, PR’d my deadlft by 25#, and I got my first chest to bar pullups!!!
 
9.  What is your advice for those on the fence about registering?
 
Absolutely do it. There’s not a better place or group of people to do these workouts alongside. The positivity is amazing.
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CrossFit Journal: The Performance-Based Lifestyle Resource