The early bird gets the worm! And the last WOD of the year! CrossFit open gym from 6am-9am

Last day of open gym and we’re starting the morning and ending the year off right!

WOD:

Filthy Fifty

50 Box Jumps – 24″

50 Jumping Pull ups

50 Kettlebell swings – 1 pood

50 Walking lunges

50 Knees to elbows

50 Push presses – 45 lbs

50 Back extensions

50 Wall Balls – 20#

50 Burpees

50 Double Unders

And it’s day 40 of burpees! We’re two thirds of the way there!

And just a reminder; we will be closed completely on Saturday, December 31st and regular classes will resume on Monday, January 2nd.

 

Happy New Year!!!


Crossfit Open gym from Noon-3pm

COME ONE, COME ALL FOR OPEN GYM TOMORROW STARTING AT 12pm AND ENDING AT 3pm.

Tomorrow has us doing 39 Burpees…getting rough but nearing the end!!!

We are going to start with a 1,000 meter PR row. Then we will rest for 3 minutes. After which…

THE WOD:

4 Rounds for time of

15 Power Cleans(95/65)

15 Burpees


OPEN GYM 9AM-12PM…

We had a great turn out and a great time at the open gym today! Hopefully tomorrow we see even more of you. I liked our variation of Cindy. It blew out my arms in a surprising way but I loved the holds.

Tomorrow’s open gym time is from 9am-12pm.

WOD:

5 rounds for time:

20 Pullups

30 KB Swings (24kg/16kg)

40 Double Unders

CAN’T WAIT TO SEE YOU ALL TOMORROW!!!! AND DON’T FORGET YOUR 38 BURPEES!!! YOU GUYS ROCK!!!!!

 

 


Holiday Schedule, YO!

Don’t forget, we have open gym with a programmed WOD and a coach or two to assist you…
Tomorrow the workout is from 3pm – 6pm. Allow yourself an hour to warm up, work out and COOL DOWN… in other words don’t show up at 3…can’t wait to see you!


Looking in the mirror…

And I don’t know who is looking back at me.

December 24, 2011 Merry Christmas Eve!

This year in May, I decided to take a break from my artistic life in order to focus on the work my son needs to do to get into college. He is following in his parents footsteps and wants to pursue a degree in performance. The kid has many more talents than I ever had and I have full confidence that he will forge a career in the arts in a way that I never was able.

Now that I have been in this self imposed break mode for a while, I am having an unexpected reaction. When I made this choice, I assumed that I would be itching to get back to the stage. I am not. I recently confessed to a friend that I had a feeling that this may be a very long break. Secretly, I am wondering if I am even an actor anymore, especially since I have filled some of my ‘time off’ with athletic competition.

Just writing those words scares me a little…perhaps a lot. I have been on stage since I was 15….do the math. I also realized that probably most people who will read this blog do not even know that I am an actor. Odd.

So, what drew me to perform? And what has changed in the last year or so to make me wonder if I am done?

I got into acting for a very common reason amongst actors…it was a place to hide in plain site. Being me was very dangerous and acting provided a place for me to express myself safely. As an actor, I would make myself as small as possible in order to make room for the character, for her truth, for the truth of the story. I have become relatively skilled over the almost 30 years of this work.

But here is a huge piece of this new puzzle…since I started Scottish games, since the work I have done at Undisputed, there is a piece of myself that began to grow, that fought against that need to be small. In fact, when I lift or throw, being small is actually dangerous. I have somehow found this new endeavour that requires me to be as big as possible. I have struggled in some games (Tuscon) when the desire to hide me seemed to be overwhelming as I would try to throw. When I hide me…I throw like crap. It hasn’t been easy, but I really like this work…this acceptance of who I really am. Face it…I am physically a big girl. To move well…to throw well…to BE well I need to allow myself to fully inhabit this body. Scottish Highland Athletics not only requires this of me but celebrates it.

I am really struggling. I don’t know how to bring this different sense of ME to my acting. Does the athletic work change the kind of actor I am? Can I really do and be both?

Or am I done?

I realized that part of my problem getting to the gym and training the last few weeks is really about this struggle between the need to hide who I am and the need to fully express my BIG self. I think it is not even just a ‘big’ self…Perhaps it is is simply…self. Yet, I am afraid I am losing something dear to me….my artistic life.

There are some similarities between acting and throwing…most importantly is the idea of being fully present to the work…hmm…to one’s self perhaps?

Sigh. Talk about unseen consequences…I guess all I can do at this point is focus on my health…and see if any artistic projects come along that light me up in the same way the throwing has…

More importantly, I have to get back in the gym…I probably need a swift kick in the butt from some of you…please? I can’t do this on my own!

mona


Friday & Holiday Schedule

Fight Gone Bad!

As I’m sure you’ve noticed, we have been spending A LOT of time at the gym making sure this is the most pleasurable, productive and positive experience it can be for all of you. So this holiday season, we’re taking a vacation!

Don’t worry, we’re still going to make sure you get your workouts in; there’s just going to be a bit of a modified schedule. The holiday schedule is as follows:

Saturday 1…2/24
Normal classes

Monday 12/26
Closed

Tuesday 12/27
CrossFit – Open gym – 3pm – 6pm                                                                                                                                                                                                                                     Kids Jiu Jitsu – all ages – 4pm – 5pm
Jiu Jitsu – Open mat – 5pm – 7pm
Kickboxing – 6pm – 7pm

Wednesday 12/28
CrossFit – Open gym – 9am – 12pm                                                                                                                                                                                                                                   Kids Jiu Jitsu – all ages – 4pm – 5pm
Jiu Jitsu – Open mat – 5pm – 7pm
Kickboxing – 6pm – 7pm

Thursday 12/29
CrossFit – Open gym – 12pm – 3pm                                                                                                                                                                                                                                   Kids Jiu Jitsu – 4pm – 5pm
Jiu Jitsu – Open mat – 5pm – 7pm
Kickboxing – 6pm – 7pm

Friday 12/30
CrossFit – Open gym – 6am – 9am

Saturday 12/31
Closed

Normal schedule resumes on Monday, 1/2.

I’m sure most (if not all) of you are seeing the ‘open gym’ next to CrossFit and thinking “Wha?”. Well the way that will work is this: each day there will be a programmed WOD and a coach present; then you just come in at any point in those 3 hours, do your own warm up and the coach will answer any questions you have, review the movements with you and start you on the WOD.

Happy Holidays!!!


Thursday – Here you go, Mark & Phil!

You can all thank Mark & Phil for requesting this gem!

‘Megan’

3 rounds for time of:

21-15-9

Burpees

KB Swings 24/16kg

Double Unders

 

And if that wasn’t enough burpees for you, today is day 32 of the rep a day challenge!


Split Jerks Rock!!! And an awesome article about bogus fitness myths!!!

Today, we worked towards an even higher PR for our Split Jerks than last week. Many of our athletes accomplished this by becoming more confident and proficient in this awesome lift!!!! The gains were considerable and impressive!!! Good work guys!!!!

Here are a couple of videos from today!

 

 

Tolga split jerk’s 265lbs.(?)- no problem…A new PR!!!

These are all fun to watch!!! Check them out!!!

Then:

Read this article about dispelling common fitness myths, including squats are bad for your knees and cardio is more important for losing weight than weight lifting. This article made me smile huge!!!! Thank you Nick Horton (and Becca Borowski for bringing it to my attention)!!!!http://breakingmuscle.com/training/7-fitness-myths-ie-total-bs-you-need-know

 Then, get excited about tomorrow…

Wednesday:
‘Squat therapy’

As many GHD situps as possible in a minute. Scale to comfort, with our rx’d being fingertips of alternating hands touch the floor under our heads at the extension of each rep. Shoulders past  hips at the top. Scale to comfort and flexibility. 2x.

WOD
12 minute amrap
5 ring dips
10 knees to elbow
15 jumping lunges

NOT TO MENTION 31 BURPEES! BAM!!!!!

  DID YOU GUYS KNOW THAT JENNA AND SETH K. ARE NOW CROSSFIT LEVEL 1 CERTIFIED????!!!!!!!

 

 

 

 

 

 


Snatch Test! Yes!!!

30 Burpees- Holy smokes!

 

Check out this video of Mark M split jerking! Sorry it’s sideways!

mark SJ

Split jerk
3,3,2,2,1,1,1 (let’s see what kinda weight ya can get under…push yourself UNDER, not the weight over)

10 minute kb snatch test.
24/16
As many snatches as possible, floor to overhead, (not a shallow swing) in 10 minutes

I LOVE TUESDAYS!!!!


Thank you all for a great party!!!!

Thank you all so much for making out Holiday party a total blast!!! I can’t remember the last time I had so much fun!

Today the Burpee count is 29!!!! You guys are awesome.Keep up the good work!!!

Mondays WOD:

20 min amrap
155/115
5 squat cleans (use power cleans or front squat as subs)
5 push jerks
5deads
25 double unders

 



Mobility WOD