The 9am class is FULL! If you want to WOD, sign up for the 10am class! Thanks!
Enjoy your weekend!!
4
CFU Kids will meet next TUESDAY & WEDNESDAY due to a school function I have to attend.
The time will be the same.
I certainly hope the kids are having a good time…I’m having a blast with them!
Remember that summer registration for them is due on June 1st. I have times set but we may have to change the evening schedule a bit based on the numbers that show.
Thanks!
“The only place where winning comes before work is in the dictionary.”~Anonymous
In order to “win” at your goals is to WORK for it! Today at class we went through the ring rows, negatives, and band pullups…ALL 3 will help you with your upper body strength IF you DO THE WORK! Like I said during my class…the pullup rig is always there, the bands are there, the rings are there…All it takes is a few minutes extra of your time. Are you willing to put in the extra time to reach your goals sooner? I’d hope so!
A couple of reminders:
*New faces are showing up to class! 
Are you introducing yourself??
*Please get your “CrossFit For Hope” forms turned in ASAP if you plan to participate. I know it says the 25th on the form, but the sooner the better. I kinda forgot to put up the sign up…so will try and remember on Friday. Lots of stuff in my brain right now!
*June classes…schedule will change come June 4th; please check the schedule tab for times. CFKids forms are due June 1st.
*Tape for hands-you should provide your own tape to wrap your hands or think about getting some grips from either Rogue or Again Faster to help with the hands. If you are starting to get calluses on your hands, you can use the “PedEgg” to shave them off or an emory board to file down.
*Heat-Until the heat index gets higher, I plan on just using the ceiling fans for air circulation; I also plan on getting a large fan for the east window. The whole concept of CrossFit is GPP-General Physical Preparedness so please keep this in the back of your mind when at the box. On warmer days remember to drink extra water. Also keep in mind that I’m not doing this to be mean (Belinda would do that… 
). On a side note, I attended a box down in TX in June when the heat index was 105 and there were only fans and a roll up door. No AC except for the classroom and you don’t do CF in a classroom!
*Nutrition101 meeting-wondering how to eat better? Tuesday, May 29th from 6:30-? I’ll have a little nutrition seminar. Bring something to write on. This will be a lead up to the Summer Nutrition Challenge which will begin on June 4th.
*June Payments-If you wish to make a change on your membership, please let me know by next Friday.
*Please sign up for Saturday’s class via this post…12 max in each class (9/10am) so please check the numbers.
Now what you’ve been waiting for….
DWOD (5:15am/5pm)
“Grace”
30 Clean and Jerks (135/95)
Rest 5 min
SWOD-Find 1RM Clean & Jerk
BWOD(4pm)
Strength-Clean and Jerk 3×3
Skill Work-Handstand Pushups, Knees to Elbows
“Frankenchipper”
500m Row
400m Run
21 KB Swings (53/35)
12 Pullups
50 Thrusters (45/25)
3 Rounds Cindy-5 pullups, 10 pushups, 15 squats
30 Box Jumps
21 HSPU
30 K2E
30 DU’s
*Scales are available at the box so newbies, do not let this scare you or my “veterans” for that matter!
Better Than Yesterday Everyone! DO THE WORK!!
Work Hard, Eat Clean, Be Blessed!
“You’re not a bad person just because you shoot a bad score. you just need to keep plugging and realize that there will be better days…I know there’s more to life than just golf. I can put it in perspective.”~Dawn Coe-Jones
It’s not the end of the world if we have a bad day on the golf course, or make an error on the softball field, or can’t finish an aerobics class. We needn’t fell like failures if we don’t beat a racquetball opponent whom we usually whip, or we do only part of our swim workout, or foul out of our basketball game. Everyone is entitled to be a little off every once in a while, and the less of a deal we make of it, the sooner we’ll return to our true form. It’s when we wallow in our mistakes that we are doing ourselves a great disservice.
No one is perfect, and very few are even close, so we must be sure to keep our expectations in check and our participation in sports in perspective.
*Sports should be only part of my well-balanced life.*
In other words, if you don’t post a “decent” score on the whiteboard or lift as much as the person next to you or run as fast as the sprint stars or look like a “fitness model” or or or you get what I’m saying…It’s not the end of the freaking world people. Check your ego at the door…YOU vs. YOU! Are you doing your absolute best and competing against yourself? If the answer is yes, then congratulations, you are helping yourself in more ways than one…If the answer is no and you beat yourself up over a poor performance or you are always driving to be #1, then we have some work to do…I’m not saying don’t be competitive, I’m saying, check the ego; don’t let others see that it bothers you that you didn’t quite have the best effort of the day. Instead of wallowing in the poor performance like the above says, what can you do?? Practice to get better! Chalk it up as a loss for THAT day and get on with it. You can’t change the past, but you CAN change your future. What kind of future do you want? One that is constantly striving to be the best YOU can possibly be or the “what if” or “if I’d only…” category.
It’s time to push yourselves to be the BEST YOU that YOU CAN BE the RIGHT way!
Okay, I’m climbing down off the soapbox now, but one last thing…we have new people coming into the box (CONGRATS CF101ers!) and I want them to see the best you…show them the fight, the spirit, the encouragement, the determination, the enthusiasm and inspiration that you have inside of YOU so you can help them!! Show them what CFU is all about!!
WOD
Skill Work: Pullup Negatives, Band Pullups and Ring Rows
15 Rounds
20 seconds sprints
40 seconds rest
Score is distance rounded to nearest 25m line
Happy Friday Eve!
Work Hard, Eat Clean, Be Blessed!
Tonight will be your final class…We will cover the Deadlift, Sumo Deadlift High Pull, and the Med Ball Clean. We will also be going some other movements that are typically used in the WOD’s. We may go a few minutes longer tonight in order to get everything in along with the WOD…It’s going to be a FUN one!
EVERYONE ELSE including the newbies…Please start registering for CF for Hope and/or RSVPing for the BBQ on June 9th! I am going to have a sign up at the box as well!!
See you at the box! Be ready to work HARD!
“Every action is either strong or weak, and when every action is strong we are successful.”~Wallace D. Wattles
SHOW ME YOUR STRONG!!
You all are fighting hard this week! I LOVE it!! Keep it up and push through, dig deep, and follow through to reach your goals!
*Sign up for a shirt (if you want one) by Friday!
*CrossFit For Hope…I’m starting to get registrations for the WOD that morning and the BBQ that afternoon/evening. This stuff needs to be DONE BY NEXT FRIDAY! The earlier the better! hint hint!
*Forms for CFKids, Ladies Only Boot Camp, and CF101 Classes are available on the front table. Registration forms for the new programs are due by June 1st.
*New Schedule to go into effect on June 4th. Check out the new class times on the Schedule tab.
*New CF101 members will start with classes beginning next week! Welcome!
*Water…Drink IT! Hydrate yourself so you are able to get the most out of your WOD!
*Tuesday, May 29th, 6:30pm…Nutrition101 Class. If you are interested in eating healthier or learning about the summer Nutrition Challenge, please attend.
*Clean-up…please remember to clean up your sweat, equipment, and chalk marks after your WOD.
*Lost and Found…Please check on top of the cubbies for left articles of stuff.
I think that’s all that’s in my head for now…Oh ya, the WOD for tomorrow…I guess you probably want a few more details than yesterday, don’t you! hmmmmm, to post or not to post….
WOD
Doubles and Cleans
5 min DU’s Rest 1 min
5 min Hang Cleans (95/55) Rest 1 min
3 min DU’s Rest 1 min
3 min Hang Cleans Rest 1 min
1 min DU’s Rest 1 min
1 min Hang Cleans
*Score is total reps
**Scale for DU’s is singles divided by 3
Thanks for being AWESOME!!
Work Hard, Eat Clean, Be Blessed!
Deadlifts are on tap for today’s WOD’s…So, wear your crazy long socks if you have them.
No specifics on the WOD…just show up and Do Work!
Happy Tuesday!
Work Hard, Eat Clean, Be Blessed!!
“I always want to do the best that can with the opportunities that God has given me. the only way that you can do that is to give yourself the chance to go as high as you possibly can. If you don’t have the confidence in yourself and you don’t have the desire to compete and move ahead, then you start to get stagnant…If I fall a little bit short, then I’m still further ahead than if I hadn’t reached at all.”~Don Shula
In other words, better to have tried and failed than never to have tried at all. We all have potential in whatever we attempt, and not to push ourselves as far as we possibly can is to waste the talents and opportunities we’ve been given.
We should take full advantage of the chances we have to put forth our best effort. Every workout should bring out the best we can possibly do at the time-our best run, our best lift, our best squat, our best burpee! Every competition should be the same, plus some. We are so fortunate to be able to do the things we can do that it’s important we show our gratitude by doing our best each and every time we hit the box!
*I’m thankful for the talent I’ve been given-I’ll use it to its fullest every time I work out or compete.*
Time for another great week at CFU! I changed a few words on the post above to make it fit a bit better with what we do. When you walk through the door this week, I want to see “Game Faces”…I want to see Wicked Determination in your WOD’s…I want to see the Competitor in you shine through…I want to see you Giving it your ALL and then some…I want to see you Encourage those who may be struggling…I want to see you Accept that although things may seem challenging, you are BETTER THAN YESTERDAY!! Believe It! Now GET TO WORK on YOU!
WOD
*Hip/shoulder mobility; shoulder mash party
“Run Fran Run!”
400m Run-21 Thrusters(95/65)-21 Pullups
400m Run-15 Thrusters(95/65)-15 Pullups
400m Run-9 Thrusters(95/65)-9 Pullups
*Hip/Shoulder Mobility
**Box Notes…There has been interest in another shirt order so sign up on the board by FRIDAY, May 18th; short sleeve red tshirts-$15, short sleeve Dry Fit-$20, black tanks-$20. Money due upon delivery.
Get in the habit of checking the website prior to your workout as there may be changes in times, the box may be closed, OR there may be a SURPRISE LOCATION that comes up from time to time…I know some of you don’t like to look at what the workout is, so I will just put in the title line where we are if there is a change…I love surprises, don’t you??
CF101 Class-You are doing GREAT!! I love your enthusiasm and your willingness to “get out of that comfort zone”…be ready for more challenges in the days, weeks, and months to come! See you tonight!
Memorial Day “Murph”-May 28th. There will only be ONE class that day-9am. Come honor this fallen soldier that morning.
May 29th after the 5:30 WOD, approximately 6:30pm I will be having a Nutrition101 class. This is for anyone who is interested in cleaning up their diet, wants to join the nutrition challenge in June, or wants more information on CF Nutrition.
CrossFit For Hope/Open House/BBQ/Box Party-JUNE 9th. I need a head count for the bbq (being catered), but I would like as MANY MEMBERS POSSIBLE TO PARTICIPATE IN THE CF FOR HOPE WOD that Saturday morning. It’s for a good cause AND it’s our first official philanthropic event. So if you are in town, why not sign up for the FUN! Flyers are at the box on the front table. If you can’t participate, consider donating through the website or sponsoring one of the athletes already signed up for the event. Thanks!
Keep being AWESOME, everyone and Rock your week!
Work Hard, Eat Clean, Be Blessed!
“Progress is comparatively slow. We must be satisfied to advance in life as we walk, step by step.”~Samuel Smiles
I just love that last name! And the quote is spot on too…How many of you want to be better right here, right now?? Doesn’t everyone? But you know success doesn’t happen overnight…It takes time to develop the skills necessary to achieve what we want. It can be with our every day normal (who’s normal these days?? Not me! )lives or with our fitness goals. If you want something bad enough then you have to take the necessary steps in order to get to where you want to be.
DO THE WORK and the WORK WILL WORK FOR YOU!!!!!!
CFU night at Santa Cruz TONIGHT @ 6:30. Let me know if you can come so we kinda have a head count.
Remember ONE CLASS Saturday morning….Please post if you are coming!
CLOSED Sunday…maybe I’ll get spoiled! Like they will clean the house for me!
NO open gym on Saturday!
Register for the CrossFit For Hope event!! We are having a BBQ/Party that same day and I need a head count. Would like as much participation for the WOD as possible! Let’s put CFU on the world map!!
CF101 members…Saturday @ 11am! Can’t wait for day 3 with y’all!
WOD (not sure what Sam has in store for you…he was supposed to be gone today! Good Luck!)
3 Rounds w/ partner working at same time
30 OHS (75/55)
20 Med ball twists with partner
10 Burpee Broad jumps
100m Barbell Carry (135/95)
Happy Friday!
Work Hard, Eat Clean, Be Blessed!
Tomorrow night(Friday) about 6:30, we are having an informal get together at Santa Cruz Restaurant. Last week was a lot of fun! Hope you can make it!!
CFU will be CLOSED on Sunday! Happy Mother’s Day to all you Awesome moms!
Have a Great Thursday!
