Tuesday, October 16, 2012

Goals...Have Them...Make Them...Keep Them...It Will Be WORTH IT!


Words can't describe the feeling of achievement

What drives you to come to the gym each day? General health and fitness, cross training for a sport, goals of becoming a competitive crossfitter? Its always good to remind ourselves why we are doing what we are doing. Staying motivated about your goals and constantly setting and achieving new ones is what will push you through the tough times and keep you on the straight and narrow path of health and fitness. A few cheats here and there are acceptable but never lose sight of the ultimate goal. Challenge your body whenever you can but be smart. And most importantly have fun while doing it. Half of that fun factor though is achieving your goals, so like I said always set new goals to keep things fun, fresh and challenging.

Please post to comments what motivates you and/or major fitness goals you have set for yourself. Sharing these goals with your fitness family will help us help you!

Monday, October 15th

Strength

5 Rounds:
Back Squat Heavy Double (~85/90% of 1RM)
10 Dips

Rest 2 minutes between each couplet

WOD

5 Minute AMRAP
10 Wallballs (20/14)
Kettlebell Swings (53/35)

Do 10 Wallballs at the top of each minute  The remaining time is used for KB swings. Your score is the number of KB swings)

Friday, October 12th

Strength

Hang Squat Snatch 2RM

WOD

OTM for 12 minutes
2 Snatches (Heavy)
5 Plyo Push-ups
30 Yd. Sprint

Thursday, October 11th

Strenght

Front Squat 3x5

WOD

Partner 20 minute AMRAP
5 Hang Power Cleans 155/105#
10 Wall Balls 20/14#
200 m run

Done with a partner. 1st person does cleans, 2nd does cleans, 1st person WB, 2nd WB, both run together.

Tuesday, October 9th

Strenght

1 RM Deadlift

WOD

3 Rounds
400 m Run
30 Pull-ups
30 Burpees

Monday, October 8th

Strength

Clean and Jerk 5x3 (Work on Form)

WOD

4 Rounds
10 Deadlifts
2 Cleans
2 Jerks

Rx:
Men = Body-weight
Women = Body-weight  - 30lbs


Friday, October 5th

Strength

Max Weighted Pull-ups

WOD

Run 5K

Thursday, October 4th

Strength

Find new 3 RM for Back Squat

WOD

Annie

50-40-30-20-10
Double Unders 
Sit-ups

Wednesday, October 3, 2012

Tuesday October 2, 2012

Strength

Bench Press
2/2/2/2/2

WOD

3 Rounds
400m Run
x 20 Jumping Jack Burpees
x10 Dumbell Squat Cling Thrusters (40/25)

Rest 1 minute between rounds

I owe the morning class an apology. This morning I accidentally left out the rest 1 minute between rounds for their class. But if it makes you feel any better...out of guilt I did it the same way so we suffered together:)

Monday October 1, 2012

Strength

3x5 Snatch

WOD

Chipper
5 DL (1.5x Body Weight)
10 Pullups
15 Burpees
20 KB Swings (55/35)
25 Air Squats
30 Sit ups
35 Med. Ball Slams
40 Jumping Jacks during 800m run (10 every 200m)

Evening Crew Getting after a Chipper...Look at that great A. Squat form by one of our newest members. Great job Angie!

Adding a New Class Time Starting Monday October 8th...

We are very excited to announce that due to demand we will be adding an additional time slot starting Monday October 8th. We will now be offering classes Monday, Tuesday, Thursday, and Fridays at 6:00am, 6:00pm and 7:00pm. The 7:00pm class will still be the only adult and kid's class combo. Please feel free to pass the word around.

7:00pm class after rocking it! A lot of smiling faces...always easier to smile after finishing:)
Lastly we like to keep everyone updated on the progress for moving Banks Country Fitness from the high school to its own independent location. We are pleased to announce that we have secured the required financing to launch and are now shooting to open doors between November 1st and December 1st with a grand opening slated for January 1st.

Thank you all so much for your support in helping make our dreams become a reality!

Monday, October 1, 2012

Friday September 28, 2012

Strength

B. Squat recently achieved 3RM for 5 sets

WOD

Partner WOD

800 M Medicine Ball Run (20/14)
100 Box Jumps (20/16)
80 Burpees
60 Pullups
40 Snatches (115/75)
800 M Medicine ball Run

Happy Birthday Trish!

Thursday September 27, 2012

Strength

Strict Press
5-4-3-2-1

WOD

12 Min. AMRAP

4 DL (225/185)
12 DB Push Press (40/25)

Roger digging out one more rep!

Something Different...


There are all kinds of benefits to Crossfit and what it can do for your fitness, health, and life, but there are additional things that separate it from your daily trip to the Globo gym (LA Fitness, 24 Hour, etc). For instance, when you walk into LA Fitness and scan your card do you think that staff member really knows your name if they can't see it on the computer. When you look around the facility how many people do you know? Do they know if you have a spouse, children, or what you do for a living and if so do you think they really care?

Recently it was one of our members birthdays and we celebrated the best way we know how with a little something extra in the WOD. Not surprisingly by the end of that day all the classes were very aware of this person's birthday, which of course is all in good fun, but my point is that if you walk into any of the classes people know each other. They know if they are married, have children, what they like to do. They even know things about each others fitness preferences. These are the starting blocks for developing friendships.

We are just getting off the ground as a fitness center and hopefully very soon Crossfit affiliate, but something that is different about how we approach things is that we actually care. You are not a number on a scan card. Your fitness and health is what is truly important to us. Wanting to make a change is what brings you in but the sacrifices that each and everyone of you make for your health is what brings you together and watch as time passes how many of you will begin to consider the people you see everyday in these classes friends.
Something Different