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Thursday 2.19.15

Hey guys the CrossFit Opens are right around the corner and are a little different than the previous years. This year there is a Scaled  division. Every workout you will be able to scale the harder movements down to an easier version. They did this so that all skill levels should be able to compete if they wanted to. The scaled workouts will also go up on a leaderboard so you can see where you rank in the world. Once you do a scaled version of the Open workouts you will no longer be in contention for regionals but it won’t keep you from doing any other work out as written. The last couple years we ran the Open workout as Saturdays daily workout. You can ask anyone who did it in the previous years, it was a lot of fun. So maybe you’re not ready to do a competition at a another CrossFit, this will be the closest thing to doing one. The first workout is released 2/26, so sign up and see where you place, you won’t regret it!!

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All Anne’s hard work has finally paid off!! This was great to see in person!!

Niko’s First Bar Muscle Up!! Niko wasn’t even doing kipping pull-ups a couple months ago. This shows that if you put in some work you can accomplish anything you want!

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Today's Workout

A)10EMOM
Even-ME Double Unders
Odd-OH Barbell Lunges 75/45

Score = Total number of DUs

Wednesday 2.18.15

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Today's Workout

A)For Time
21-Snatch 95/65
21-Box Jumps
15-Snatch
15-Box Jumps
9-Snatch
9-Box Jumps
500m Row

Score= Overall Time & 500m Time

Tuesday 2.17.15

As most of you know we are running a Nutrition Challenge throughout the month of February. In addition to working on Nutrition all participants are presented with: 
Mini Lifestyle Challenges every week. 
The first Challenge was:  Create some ‘you time’ at the beginning of your day and take note of how your day unfolds as a result. 
-Wake up 30 mins to 1 hour earlier than usual for 5 days straight and in that extra time do something you really want to do for yourself. 
For more info on morning routines check out this post.
All the stories I received about people starting to read again after long breaks, meditating, food prepping, listening to books during commutes, working out, saying affirmations, and countless more were very inspiring and I wish I could share them all.
The one that stood out to me the most was from Rob Potash.
Rob used his extra time extremely varied which I loved. Rob’s time was distributed between doing things for his Family, his Business, his Fitness, his Friends, and his Nutrition - talk about a well rounded week right there!
Read his story below:
Hi Johnny,
Awesome challenge.
Day 1 – Monday - 4:30 to 5:30 spent the hour deciding how to spend the next four hours you granted me. Big brain dump which is always fun to do. Decided on the following:
Tuesday – Snow Day
Wednesday – Master my Go Pro
Thursday – Learn MyFitnessPal
Friday – Work on friends B-Plan
Day 2 – Tuesday - Snow Day. I love the snow and I love shoveling snow. My grandfather owned a coal yard, shoveled tip he dropped and had a reputation as man who know how to work hard.  Every time I shovel it makes think of my grandfather and the rougher the conditions the more I like the shoveling and the more I’m sure he’s smiling. After shoveling from 4:30am to 5:30 hooked up with my running group and ran up Westfield Road (4 mile loop). Awesome start to the day.
 
Day 3 – Wednesday - Woke up in Indianapolis – attending trade show. 4:30 to 5:20 Learned my Go Pro so I could time lapse film setting up our booth for our website. Successfully filmed the setup that afternoon.  5:25 am ran to www.crossfitnaptown.com for training. Another fun start.
Day 4 – Thursday - Indianapolis – 4:15 – 5:20 exploded MyFitnessPal app. Need to figure out who to recorder my eating when home and away. The app is great – the extensive food library make it easy to plan meals out. Spend the morning finding meal combinations that I would enjoy and meet my Macro numbers. 5:25 off to crossfitnaptown.com
Day 5 – Saturday - Indianapolis – 6:00 – 7:00 worked on a friends business plan. Working on businesses is sport for me – I love the challenge of figuring out how to make a business grow. Read some like business plans, studied some spreadsheets, and reviewed marketing campaigns/websites. Fun new learning, hopefully helpful, and applicable to my business. Another productive AM.
Thanks Johnny for this challenge. I need to get back to planning my days and this challenge was the perfect exercise.
-Rob

 

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Eddie looking strong!! #GSWE

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Today's Workout

A)4 Rounds
-Every :30 move to the next movement-
10-Push Press 95/65
10-Hand Release Pushups
10-Toes 2 Bar
10-KB Swings 70/53
Rest 2:00

Monday 2.16.15

Words from Sara:

Choose one thing about your life right now–let’s call this an Outcome (O). There are two things that have contributed to this Outcome: 1) an Event or several events (E) that is outside of yourself, and 2) your Response (R) to that event. Psychotherapist Dr. Robert Resnick has been attributed to a simple equation that describes this truth:
O = E + R
So, whether you like your current Outcome or not, there’s only one thing you can definitely do to change it–that is, you can change your Response. You may not always be able to control or change a given Event–like the economy or the behavior of another person or the weather, etc etc—but you can always control or change your Response. Minding your response and being fully responsible for the way you think/act/speak is the only surefire way to impart real change on the outcomes of your life.
O = E + R. Sorta like math, right?
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michelle
Michelle

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Today's Workout

A)Muscle Up
(Skill Work)
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B)12AMRAP
1000m-Row
50-Box Jumps
40-Wallball
30-Pullups
20-C2B
10-Muscle Ups

Saturday 2.14.15 & Sunday 2.15.15

 

Weather Update – Sunday 15th - Opening @Noon and will have Open Gym until 4pm.

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No kids class this Saturday the 14th and next Saturday the 21st.

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Eric

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Today's Workout

A)For Time with a Partner:
143-Wallballs
*Every 24 wallballs, 50’ Wheelbarrel with partner