CrossFit Moxie

Rest Day

Short post this weekend. I was having quite an adventure with the SJSU Spartan swimmers over the last week. You can read all about it here.

The Aftermath

Workout Of the Day:

1000 meter row for time

Then:

2 minutes push ups max reps
2 minutes box jumps max reps
1:30 push ups max reps
1:30 box jumps max reps
1 minute push ups max reps
1 minute box jumps max reps
:30 push ups max reps
:30 box jumps max reps

Post time and total reps to comments.

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Competitive Mindset

Workout Of the Day:

Deadlift + Clean

1+1 - 1+1 - 1+1

**Add 50# to your Clean weight, perform your Deadlift, then strip off the 50# and perform your Clean.

Then:

6 Rounds For Time:
5 Cleans, 135/93
5 Knees to Elbows

Post loads and time to comments.

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In case you didn't know, I'm in San Antonio this week with the SJSU Women's Swim Team as we prepare for our Conference Championships. As we get our girls ready to swim faster than they ever have before, one theme has continued to go through my head...What serparates champions from the rest of the field?

Champions accomplish things no one ever thought they could. Champions consistently come out ahead no matter what the circumstances. And more often than not they do so when logic says they really shouldn't have. The difference tends not to be physical, but rather mental. There's a certain level of guts and courage that is required and all champions share it. Huge victories are not one because one person was stronger, they are won because one person believed it more than the other. Because they wanted it more, and they prepared for anything.

When it really comes down to it they've got "the ability to face difficulty with spirit and courage." Sound familiar? Do you have Moxie?

 

Suzy

Workout Of the Day:

Push Jerk 5-5-3-3-1-1

7 Rounds For Time:
50 Double Unders
25 Sit Ups

Post loads and time to comments.

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Suzy is one of our newest members. She comes to us with a strong athletic background, and an even stronger determination to improve. Suzy has been looking for a program gauranteed to get her moving and motivated again, and she came to the right place. If you see her around the gym be sure to introduce yourself and welcome her to Moxie

Meet Tarolyn

Workout Of the Day:

AMRAP in 5 Minutes
5 Overhead Squats, 1/2 BW
3 Burpees
2 Minute Rest

AMRAP in 5 Minutes
5 Front Squats, 1/2 BW
3 Burpees
2 Minute Rest

AMRAP in 5 Minutes
5 Back Squats
3 Burpees

Post rounds to comments.

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"After sixteen years of competitive swimming, my career came to an end last February as I exhausted my college eligibility.  While college swimming was more than I could have ever asked for, I struggled my last few years with severe should pain.  Prior to my senior season I learned I had a partial tear in my left shoulder.  This forced me to cut back my training to one practice a day, as opposed to two, as well as primarily using my legs with little arm movement.  Fortunately, Ben was my strength coach at SJSU and created a custom lifting program suited just for me.  At the same time, Chris who was my swim coach at SJSU introduced CrossFit to our program.  I still remember the first day I did CrossFit and the exact workout.  I had never been so sore in my life from any workout I'd ever done.  I could barely make it up and down the stairs of my apartment complex.  I thought the more CrossFit workouts I did, the easier it would get, as if my body would get used to it.  It never did get easier, however, my times and skills did improve.  I was not only able to finish my final season as a collegiate athlete, but posted best times and was part of a school record setting relay, despite my shoulder problems. I attribute my success to both my personalized strength training as well as CrossFit. 
 
Once I finished swimming, Chris asked if I'd be continuing to do CrossFit and I thought, why would I push myself that hard by choice?  I really thought I would never do CrossFit again.  June came around and I hadn't worked out the slightest bit since February.  I didn't have much energy, my life was busy, and I was adjusting to working full time.  Chris invited me to attend some classes and I thought, sure, why not, I could use a good workout.  I had completely forgotten what it felt like to workout.  Once I started CrossFit again, I realized I hadn't lost competitive spirit and it felt good to push myself hard, knowing I was getting an amazing workout.  Although I had hoped my shoulder problems would disappear, they still remained.  Chris and Ben modified workouts to meet my needs while still working hard and to help my shoulder regain strength.
 
Now it's February.  I have been working out at Moxie since it opened and I have improved so much.  I was never able to press or snatch, nor did I think I would ever be able to, and now I can.  The feeling of achievement is amazing.  I am exceeding my own expectations and meeting my goals.  Not only do I feel like I'm seeing results in the gym, but in real life as well.  I flew home for the holidays and went to put my bag in the overhead bin.  In the past this would have been a struggle and I would have had to ask for assistance.  I was able to do it all by myself and without any pain in my shoulders.  My shoulders and finally healing and I felt so accomplished.  
 
For something I thought I would never do again, I love it and I can't get enough of it.  I don't think I realized the positive aspects of CrossFit while I was swimming because it was part of the curriculum and I was expected to participate.  Now it's my decision.  It's my decision to live a healthier lifestyle and it feels good.  My new years resolution even involved CrossFit: Do 5 WOD's a week.  I couldn't be happier with the results I've seen and I can't wait to see how I progress in the future."

Learn new things regularly

Workout Of the Day:

"Ladies Night"

Post thoughts to comments.

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This past weekend I had the awesome opportunity to work with the Russian Kettlebell Challenge (RKC) community. I love learning new things, and am constantly seeking them out. This weekend was incredibly challenging and rewarding. For those of you who don't know, the RKC is one of the most detail oriented certifications in the fitness world. I was harped on constantly about form, technique, and power, until my hands were essentially hamburger meat. It is always great being around people who are passionate about what they do, and i did nothing but learn and absorb information the entire time.

Kettlebells are an outstanding way to improve your movement, hip drive, athletic ability, stability, strength, mobility, conditioning...bottom line is they're awesome and should be in everyone's skill set.

So what does this mean for you? It means I have another tool in my belt for tortu...I mean helping you improve your health and fitness. It means more recourses, and it means more classes. Yes, coming soon we will have a Kettlebell specialty class, much like our Olympic Lifting class Tuesday nights. So stay tuned!

Assume Your Rest Position

Enjoy your rest day today! Don't forget to stretch and take care of yourself.

 

Free Class at 11:00am

Workout Of the Day:

Do The Following For Time:

3 Rounds of
200m Run
5 Pull Ups
10 Push Ups

Rest exactly 2 Minutes and repeat for a total of 4 cycles.

Post total running time to comments.

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Don't forget that Saturdays are still available for a FREE class at 11:00am. Have a friend you want to bring, then come to the 11:00am class with them and show them what all this business is about.

Preparation

Workout Of the Day:

For Time:
30 power clean @135/93
5 burpees
20 power cleans
10 burpees
10 power cleans
20 burpees
5 power cleans
30 burpees

Post time to comments.

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Last weekend we missed a great opportunity to test our skills in a team environment at CrossFit East Sac. I heard the event went down without a hitch, and there were some serious athletes present. Well for those interested there is another chance to compete coming up here in the Bay Area. CrossFit East Bay is hosting an individual competition on March 6th at 11:00am. If you want a little taste of what a CrossFit competition is like I highly recommend this event. If you have never seen a CrossFit competition in person, this is a perfect chance to see what our community is capable of. So let's see if we can get some Moxie representation!

Workout Of the Day:

For Time:
10, 9, 8...1 Reps of
Thrusters, 135/93
Turkish Sit Ups, 45/25

Post time to comments.

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Ever been to PeopleOfWalmart.com? It's worth the visit! Took this from their site. I don't think many people there know what Paleo is, nor do they put their pants on in the right order.