Wednesday, 12.31.14

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So who is ready to send 2014 off in style?? Off on a good note…a pretty tough WOD…Well come to class at 5:15am, 8:30am, Noon, or 4:30 and we’ll see what we can do!

Before we get to the WOD though, I’d like for you to think about how far you have come in 2014, especially if you were with CFU on 1/1/14…or even if you have only been with us for a few months…What “gains/losses” have you experienced? Me personally, I gained my “bionic shoulder” back after surgery and showed myself that, with the right combinations of eating right, CrossFit and running I CAN be happy with what I look like. Many of you I know experience the “if only…” phases where things just get rough. Hey, I’ve been there, but I didn’t stay there because I CHOOSE to be what/who I want to be. You have that freedom as well. CHOOSE what you want to do/accomplish in 2015 and take the steps to get there…

Not sure how to do that? Then plan on coming to the Goal Setting/Nutrition Challenge meeting on Sunday, Jan. 4th at 1pm. You deserve the BEST, so let’s get you started on the right track! Hope to see you there! 🙂

January will be a Plank Challenge…Click –>Plank Challenge Calendar to copy! Seems easy at first, but just wait…We will also have a “A Mile a Day Burns the #’s Away”—A mile running or 1600m rowing; keep track on the “Bacon Board”(accumulate as many miles as possible!)…also if you are in for the Plank Challenge sign up as well. I’ll have it up and going on Thursday (class at 9am!). January 12th we will start a “Clean & Jerk” Cycle…I will be posting the specifics next week, but it will be done on T/Th with makeup on Sat/Sun. There will be accessory work as well which will help you in all aspects of your lifting…If you did the Squat cycle and saw gains, you are sure see gains here as well…if you didn’t do the squat cycle, get in on this one because it’s great to see one lift heavier than imaginable and to support his/her fellow athletes on their accomplishments! Thanks Chris Wilson for coming up with the cycle!

As with everything, I’m preaching MOBILITY when doing anything at the box…I’m preaching REST & RECOVERY…I’m preaching NUTRITION…I’m preaching WATER…I’m preaching SLEEP! ALL of these things are vital for improving one’s fitness and you know I want you to SUCCEED more than anything so PLEASE listen to the preachin’ 🙂 Take the steps needed to get to where you want to go in 2015.

Here’s to a Bad@$$ 2015! If I don’t see you Wednesday, have a safe and happy New Year!! Now for the fun…

(Classes-5:15, 8:30, Noon(reg) & 4:30-No BB

Strength: EMOM – 8 Odd: 8 T2B + 8 Jerks (155/105)  Even: 8 Burpees (Scales-7,6/wt)

365” – For Time

31 Box Jumps (24/20)

28 Deadlifts (95/65)

31 Burpees

30 Squats

31 Push Press (95/65)

30 Pull-ups

31 Power cleans (95/65)

31 Sit-ups

30 Back Squats (95/65)

31 Push-ups

30 DU’s (90 singles)

31 Thrusters (95/65)

**May start anywhere, but must continue in order.


Bonus Work: 3×12 ring rows, 3x30sec squat hold @ bottom, 3×15 hollow rocks

THANKS for a Blessed 2014 CFU Athletes!!

Work Hard, Eat Clean, Be Blessed!


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