Author: Ben

F 7.1.16

“It serves no purpose to wish for what you don’t have.  Instead use that energy to take action and get what you want.”

Warm Up: Rowling

ABS and ARMS Friday: Tabata

Shoutouts: Tomorrow: Safar 3 year anniversary, Nohemi 1 year anniversary
Box News: 

  • Rebecca W is going to Coach Thursday 5:30AM classes in July and August to get some experience before she heads off to college. CLASS SIZE WILL BE CAPPED WITH NO WAITLIST OPTION. Please do not show up unless you are signed in for class. Be cognizant has been training in the Fitness setting but will be handling the CrossFit classes for the first time. Come support and encourage her. 5:30am classes will be removed from the schedule once she heads to school.
    • July 7, 14, 21
    • August 4, 18, 25
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.

Schedule/Event News:

MotherDirtHome
Use Code: FreeShip25 for 25% off your first purchase

CrossFit Members Get 10% Off Nick’s Sticks

fatfat1fat2fat3

Isabella20 for 20% off
Isabella20 for 20% off



banner

 

 

Th 6.30.16

“Any time you give a man something he doesn’t earn, you cheapen him.”

Strength: Squat Clean, 3 rep EMOM for 6 Rds @75%

ThrowBack Thursday: 30 Min AMRAP

From 1.11.13

  • 40 HRPU
  • 30 Front Squat (95/65)
  • 40 ABMAT Sit Up
    • *3 Sets of 50 weighted jump ropes interspersed throughout the workout. (that means that at some point you have to do 3 sets of 50WJR whenever you want.)

Shoutouts:
Box News: 

  • Rebecca W is going to Coach Thursday 5:30AM classes in July and August to get some experience before she heads off to college. CLASS SIZE WILL BE CAPPED WITH NO WAITLIST OPTION. Please do not show up unless you are signed in for class. Be cognizant has been training in the Fitness setting but will be handling the CrossFit classes for the first time. Come support and encourage her. 5:30am classes will be removed from the schedule once she heads to school.
    • July 7, 14, 21
    • August 4, 18, 25
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.

Schedule/Event News:

MotherDirtHome
Use Code: FreeShip25 for 25% off your first purchase

CrossFit Members Get 10% Off Nick’s Sticks

fatfat1fat2fat3

Isabella20 for 20% off
Isabella20 for 20% off



banner

 

IMG_1980 IMG_9329 IMG_6678

 

 

 

Wed 6.29.16

“Stop focusing on getting what you want and start focusing on helping others get what they want.”

Strength: Double KB Press, 4×6, Every 90 Seconds

WOD: 8RFT

Shoutouts:
Box News: 

  • Rebecca W is going to Coach Thursday 5:30AM classes in July and August to get some experience before she heads off to college. CLASS SIZE WILL BE CAPPED WITH NO WAITLIST OPTION. Please do not show up unless you are signed in for class. Be cognizant has been training in the Fitness setting but will be handling the CrossFit classes for the first time. Come support and encourage her. 5:30am classes will be removed from the schedule once she heads to school.
    • July 7, 14, 21
    • August 4, 18, 25
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.

Schedule/Event News:

MotherDirtHome
Use Code: FreeShip25 for 25% off your first purchase

CrossFit Members Get 10% Off Nick’s Sticks

fatfat1fat2fat3

Isabella20 for 20% off
Isabella20 for 20% off



banner

 

IMG_1327 IMG_9527

IMG_1974

 

 

 

 

Tues 6.28.16

“Create value in the world around you & for the people around you, & the greatest opportunities will come to you in moments & places you never expected.”

Strength: Hip Hang Snatch, 5×2, Every 90 Seconds.

Partner Push: 20 Min AMRAP

  • 15 Hip Hang Snatches (95/65)
  • 20 Box Jump Overs (24/20)
  • 15/10 Cal Bike
    • This is not a partner workout per se. You are using your partner as a PACER. You will have your own individual score.
  1. The goal of today’s workout is to use your partner as a pacer to push you. This push may come in the form of speed, load, and/or volume. By speed, I mean how fast you move. By load, I mean how heavy the snatch. By volume, I mean the reps.
    1. One person will start on the bike while the other person starts on the snatches (again, they will have their own score and are NOT sharing bars unless they want to)
    2. They will BOTH move on to the BJO once they are done with their respective exercise.
    3. Once they are both done with THEIR OWN 20 BJO’s they will move to the last exercise.  For the person who started on the Bike, they will move to the snatches while the person who started on the snatches will move to the bike.
    4. In summary, One athlete will be biking while the other athlete is snatching. Both athletes will be doing box jumps at the same time (using different boxes)
  2. HOW TO SCALE IN ORDER TO PUSH YOURSELF.
    1. If you find yourself falling behind maybe your volume will decrease. For example, if your partner is done with their bike calories and you are only through 10 snatches you may want to concede to the lower rep count unless you can finish your last 10 snatches without really making your partner wait.
    2. On the flip side, If you realize that your partner is only 10 snatches in and you are already done with your calories then you can choose to bike longer.
  3. There are a lot of moving parts to this workout if you want it to work. The pace should be like a “Just move” Day. The workout can be manipulated depending on who your partner is and how much rest you want.
  4. The ULTIMATE goal is for you and your partner to finish each exercise at the same time +/- 15 seconds or so. You wont to avoid long bouts of waiting for your partner to finish so you both can move on. That’s why it may be better to either scale up and scale down. Communicate with your partner as you go through the workout.
  • It is the trainer’s responsibility to guide and lead the athlete, and it is the athlete’s responsibility to be committed to the process”

Shoutouts:
Box News: 

  • Rebecca W is going to Coach Thursday 5:30AM classes in July and August to get some experience before she heads off to college. CLASS SIZE WILL BE CAPPED WITH NO WAITLIST OPTION. Please do not show up unless you are signed in for class. Be cognizant has been training in the Fitness setting but will be handling the CrossFit classes for the first time. Come support and encourage her. 5:30am classes will be removed from the schedule once she heads to school.
    • July 7, 14, 21
    • August 4, 18, 25
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.

Schedule/Event News:

MotherDirtHome
Use Code: FreeShip25 for 25% off your first purchase

CrossFit Members Get 10% Off Nick’s Sticks

fatfat1fat2fat3

Isabella20 for 20% off
Isabella20 for 20% off



banner

 

IMG_1508 IMG_9207 IMG_7797

 

 

 

Mon 6.27.16

“We all have problems, stress, bad luck, or whatever you want to call it, but how we behave in spite of all that is what separates us.”

Strength: Back Squat, 3×5, Find 5RM, Every 2 min

Interval: 6RFT

  • 6 Back Squats (225/155) (from the racks)
  • 8 HSPU (3″ Def)
  • 200 Meter Run
  • 1 Min Rest
    • 25 min cap
  1. The goal of today’s workout is to provide an intense challenge for yourself for the Back Squats. Prescribe your HSPU’s as normal. I do not want the HSPU to slow you down any more than normal. The Back Squats should be a nice challenge but ultimately performed unbroken.

Coaches: We have 12 racks available (including the jerk blocks). If you have 12 people or less in class everyone can start at the same time. If there are 13+ people in class then a few people will have to share a bar. Partner those individuals up who are going to do the same weight.

Shoutouts: Rebecca W Bday
Box News: 

  • Rebecca W is going to Coach Thursday 5:30AM classes in July and August to get some experience before she heads off to college. CLASS SIZE WILL BE CAPPED WITH NO WAITLIST OPTION. Please do not show up unless you are signed in for class. Be cognizant has been training in the Fitness setting but will be handling the CrossFit classes for the first time. Come support and encourage her. 5:30am classes will be removed from the schedule once she heads to school.
    • July 7, 14, 21
    • August 4, 18, 25
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.

Schedule/Event News:

MotherDirtHome
Use Code: FreeShip25 for 25% off your first purchase

CrossFit Members Get 10% Off Nick’s Sticks

fatfat1fat2fat3

Isabella20 for 20% off
Isabella20 for 20% off



banner

 

IMG_8722

IMG_7225 IMG_6445

 

 

 

Sat 6.25.16

Today:

Shoutouts:
Box News: 

  • Rebecca W is going to Coach Thursday 5:30AM classes in July and August to get some experience before she heads off to college. CLASS SIZE WILL BE CAPPED WITH NO WAITLIST OPTION. Please do not show up unless you are signed in for class. Be cognizant has been training in the Fitness setting but will be handling the CrossFit classes for the first time. Come support and encourage her. 5:30am classes will be removed from the schedule once she heads to school.
    • July 7, 14, 21
    • August 4, 18, 25
  • No Bootcamp June 25th
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.

Schedule/Event News:

MotherDirtHome
Use Code: FreeShip25 for 25% off your first purchase

CrossFit Members Get 10% Off Nick’s Sticks

fatfat1fat2fat3


banner

 

Fri 6.24.16

“It’s rarely crowded on the extra mile.” 

Warm Up: Rowling

Partner Chipper

30 Minutes on the clock

  • 50 Cal Row
  • 40 Pull ups
  • 30 Clean and Jerks (135/95)
  • 20 Alt Pistols (2 for 1)
  • 30 Clean and Jerks
  • 40 Pull Ups
  • 50 Cal Row
    • Record time
  • With remaining time AMAP Calories on the Bike

*Switch on and off as you wish

Shoutouts: Kish Bday
Box News: 

  • Rebecca W is going to Coach Thursday 5:30AM classes in July and August to get some experience before she heads off to college. CLASS SIZE WILL BE CAPPED WITH NO WAITLIST OPTION. Please do not show up unless you are signed in for class. Be cognizant has been training in the Fitness setting but will be handling the CrossFit classes for the first time. Come support and encourage her. 5:30am classes will be removed from the schedule once she heads to school.
    • July 7, 14, 21
    • August 4, 18, 25
  • No Bootcamp June 25th
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.

Schedule/Event News:

MotherDirtHome
Use Code: FreeShip25 for 25% off your first purchase

CrossFit Members Get 10% Off Nick’s Sticks

fatfat1fat2fat3


banner

 

IMG_6346 IMG_6345

 

 

Thurs 6.23.16

“If you listened as much as you spoke a lot more would be said!”

Strength: Back Squat, 5×1, 95%, Every 2 min

Interval AMRAP

  • 8 Rounds of 2 min on, 1 min off of: (23 minute running clock)
  • 15 OHS (95/65)
  • 9 HSPU(3″ def)
  • 1 Legless (Mod: 2 regular climbs or modified)
    • Pick up where you left off
    • You will have ONE score at the end

Shoutouts:Sky 2 year anniversary,Rey 3 year anniversary, Brianna C Bday
Box News: 

  • Rebecca W is going to Coach Thursday 5:30AM classes in July and August to get some experience before she heads off to college. CLASS SIZE WILL BE CAPPED WITH NO WAITLIST OPTION. Please do not show up unless you are signed in for class. Be cognizant has been training in the Fitness setting but will be handling the CrossFit classes for the first time. Come support and encourage her. 5:30am classes will be removed from the schedule once she heads to school.
    • July 7, 14, 21
    • August 4, 18, 25
  • No Bootcamp June 25th
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.

Schedule/Event News:

MotherDirtHome
Use Code: FreeShip25 for 25% off your first purchase

CrossFit Members Get 10% Off Nick’s Sticks

fatfat1fat2fat3


banner

IMG_6107 IMG_2312 IMG_8169

 

Wed 6.22.16

“Your true worth is determined by how much more you give in value than you take in payment.”

Strength: Floor Press, 4×8, 90 seconds

Huff and Puff: For Time

Round 1: 4 Min Cap

  • 200 Meter Run
  • 9 Floor Press (175/115)
  • 9 Slam Balls (50/30)
  • 9 HRPU

2 min rest for everyone

Round 2: 6 Min Cap

  • 400 Meter Run
  • 15 Floor Press (155/95)
  • 15 Slam Balls (50/30)
  • 15 HRPU

2 min rest for everyone

Round 3: 10 Min Cap

  • 800 Meter Run
  • 21 Floor Press (135/75)
  • 21 Slam Balls (50/30)
  • 21 HRPU

3 scores today, Each For Time or reps if you do not finish

  1. Today’s WOD is meant to get that heart rate up and keep it up until you finish the work. The goal is to finish under the cap to give yourself even more time to rest.

Shoutouts: none
Box News: 

  • Rebecca W is going to Coach Thursday 5:30AM classes in July and August to get some experience before she heads off to college. CLASS SIZE WILL BE CAPPED WITH NO WAITLIST OPTION. Please do not show up unless you are signed in for class. Be cognizant has been training in the Fitness setting but will be handling the CrossFit classes for the first time. Come support and encourage her. 5:30am classes will be removed from the schedule once she heads to school.
    • July 7, 14, 21
    • August 4, 18, 25
  • No Bootcamp June 25th
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.

Schedule/Event News:

MotherDirtHome
Use Code: FreeShip25 for 25% off your first purchase

CrossFit Members Get 10% Off Nick’s Sticks

fatfat1fat2fat3


banner

 

IMG_6346 IMG_7334 IMG_0528

 

 

Tues 6.21.16

“Anchor = obstacles/challenges in your life. An anchor can hold you in place or that same anchor can be lifted up & be carried where you are going.”

Strength: Deadlift, 5×5, Every 90 seconds (last 5×5)

Cruise Control: Repeat WOD: 5RFT 

  • 10 Box Jumps (24/20)
  • 20 Alt. KB Snatches (50/30) 1 for 1 
  • 30 Weighted Jump Ropes
  • 40 ABMAT Sit Ups
    • 25 min cap
    • EOMOTM you will perform 5 Deadlifts (185/135) (every OTHER minute on the minute starting at minute 2,4,6,8,10,12…….)
  • Repeat 1.29.14
  1. The goal of today is to lock into that cruise control mode. Nothing here should get “heavy” for you. Find that pace an stick with it.

Shoutouts: Ben B Bday
Box News: 

  • Rebecca W is going to Coach Thursday 5:30AM classes in July and August to get some experience before she heads off to college. CLASS SIZE WILL BE CAPPED WITH NO WAITLIST OPTION. Please do not show up unless you are signed in for class. Be cognizant has been training in the Fitness setting but will be handling the CrossFit classes for the first time. Come support and encourage her. 5:30am classes will be removed from the schedule once she heads to school.
    • July 7, 14, 21
    • August 4, 18, 25
  • No Bootcamp June 25th
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.

Schedule/Event News:

MotherDirtHome
Use Code: FreeShip25 for 25% off your first purchase

CrossFit Members Get 10% Off Nick’s Sticks

fatfat1fat2fat3


banner

 

IMG_2676 IMG_5039 IMG_4939