Open Event Re-cap, 19.4!

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Week 4 of the Open was a burner! It looked so simple on paper, and we know that the workouts that look simple on paper are the ones that usually sting the most! There were huge performances and some athletes got their first bar muscle ups and pull-ups! It was awesome! 

The event was: 

In 12 minutes: 
3 Rounds 
10 Snatches 
12 Bar Facing Burpees
Then rest 3 minutes 
and in remaining time try to complete: 
3 rounds
10 Bar Muscle Ups (scaled pull-ups) 
12 Bar Facing Burpees 

Pictures coming soon!

You knew when people got their first pull-up ever, or first bar muscle up because everyone in the gym started cheering! It happened at every class and it was so cool to see! The support from each other and encouragement to try and get a pull-up or muscle-up, made a huge difference. Knowing that even if you tried, and failed, you’d still be supported and cheered on, was a huge reason for so many first time achievements. Thank you for supporting each other and making the event day so fun. 

Weekly Team Winner: Don’t Go Bacon My Heart! RED TEAM!
Weekly Team Spirit Winner: Red team! So consistant. Huge team turnout, cheering for each other and total support for each other throughout the event day.

Top Scores

Women Rx: Gabby (103), Cassi (98), Leigh (97)
Women Scaled:  Grace C (132), Stef B (132), LP (132) … 132 is a full workout, they finished it all!
Men Rx:  Lucien (132), Mat F (118), Matt D (117)
Men Scaled: Brian N (132), Pat W (126), Chris Daly (122)


Overall Team Standings
Don’t Go Bacon My Heart - 377
Swoley Guacamole - 377
Black Team - 261
Blue Steel - 229

Why Choose The Athlete's System?

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So you want to work on nutrition.

There are MANY ways to improve nutrition, how do you choose what is best for you?

We created The Athlete’s System because we saw the same problems arise again and again for people who wanted to improve their nutrition.

GROUP SUPPORT

Doing anything in a group, whether it’s CrossFit classes or a Spartan Race, is not only more fun, it’s more beneficial to everyone. When you know that you are not the only one struggling, when you can reach out to your peers for support or advice, that’s when we see the best results, not only in body, but in mind.

MACROS

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You’ve probably heard of macros before, but why are macros a popular way of changing nutrition for the better? When we count macros, we do not restrict any foods. You can eat whatever you want when you’re counting macros, you just have to stay within the parameters your coach sets for you. The fact is, you’ll be able to eat a little of what you love while needing to incorporate more whole foods into your diet in order to feel satisfied. That’s what we call balance!

BODY COMPOSITION CHANGES

When we say, “I want to lose weight,” what we really mean is “I want to lose body fat.” We need to keep our muscle mass in order to stay strong and healthy! The Athlete’s System is geared towards ensuring that we’re losing body fat at a sustainable rate, one that won’t take a lot of our muscle mass with it.

Macros are also not just for “losing body fat,” what we call “cutting.” Macros are for if you need to gain muscle, or you want to learn how to maintain the way you look and feel when you’re at your best.

ACCOUNTABILITY

There is a high accountability factor in The Athlete’s System. Each day, you’ll log your macros into a spreadsheet for your coach to review at the end of the week to make adjustments based on your goals and how you’re responding to the program so far. In addition, there are 3 InBody scans built into the program: one at the beginning, one in the middle, and one at the end. When we know that we have a scan coming up, we tend to hold ourselves to higher standards.

LIFESTYLE CHANGES

Have you been in a cycle of losing weight and gaining it back? Our goal through The Athlete’s System is to create a sustainable way for you to eat that lets you reach your goals over the long term. While this program is awesome for getting through the holidays or getting ready for beach season, it’s far more important that we have a plan for how we eat when we’re in “life mode” so that we keep our results!

Ready to sign up? Spots are going to go fast!

Tuesday, March 19 2019

Matt.

Matt.

Upcoming Events

The Athlete’s System is now open for registration!

GROUP SUPPORT - ACCOUNTABILITY - RESULTS

Back Squat
Every 2 minutes, for 16 minutes (8 sets):
Set 1) 5 reps @ 70-74% of 1-RM
Set 2) 5 reps @ 75-79%
Set 3) 3 reps @ 80-84%
Set 4) 2 reps @ 85-89%
Set 5) 2 reps @ 90-94%
Sets 6-8) 1 rep @ 95+%

"Caiman Clamp"
2 Rounds
30 Dumbbell Shoulder to Overhead (50/35 lbs)
30 Dumbbell Front Squats (50/35 lbs)
30/20 Calorie row

Open Recap 19.3!

Week 3! No one saw that workout coming, definitely a shocker but a great one and the event day was a blast! Coach Rachel lead a great day and everyone showed up with a ton of energy, support for each other and tons of cheers. Such a fun way to spend Saturday morning!

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The event was a 10 minute window to complete:
200’ Single Arm, Overhead Dumbbell Walking Lunge
50 Dumbbell Box Step Ups
50 Strict Handstand Push-Ups
200’ Handstand Walk

Talk about boulder shoulders! This was the first time an Open event ever had strict handstand push-ups, no one saw that coming…or the post workout booty sting from those lunges and step-ups!

It was a another great day to see people get their “firsts”…like doing their first handstand push-up, and for others first time doing handstands! The support, encouragement from others and energy in the atmosphere often provides the right mix for PR’s; the Intramural Open is special.

The Red team, Don’t Go Bacon My Heart, pulled out a huge team spirit effort! The Bacon Lounge! Gluten free pancakes and bacon for that post workout deliciousness. Was it enough for the weekly win? Read below!

Weekly Team Winner: Swole Guacamole! GREEN TEAM!
Weekly Team Spirit Winner: SPLIT! Coach Rachel was torn—Red Team killed it with the bacon lounge, but the Black Team had a big showing early in the morning and crushed set up with her! So Team Spirit points go to both!!!
Top Scores
Women Rx: Cassi D. (131), Gretchen (117), Ali P (111)
Women Scaled: Kari L (120), Rachel (108), Stefanie B (101)
Men Rx: Lucien (128), Ben C (120), Casey A (116)
Men Scaled: Dan S (102), Andres G (98), Chris Daly (96)

Overall Team Standings
Don’t Go Bacon My Heart - 284
Swole Guacamole - 296
Black Team - 165
Blue Steel - 181

Event day this week: Saturday! All Classes!

What’s the Open? Each week for 5 weeks (Starting last week) a new event is released by CrossFit HQ and people all over the world complete it. It’s CrossFits largest community event and for people who want to compete in CrossFit this is a potential step to do that.

For us here at CFCL, the Open is all about having fun.

The competition side of it isn’t about finding out how you can exercise against the 400,000+ other people worldwide who participate. It is to help the you and the other CFCL athletes  to push to new levels in fitness and accomplish things you’ve been working on and weren’t so sure you could do. The competitive side helps do that.

More so, it’s about community and a way for you to be part of it. Fitness is what we do here, but community is what we build. You can show up and get better at thrusters and pull-ups on your own but it’s much more fun to have people cheer for you, encourage and help you accomplish things you never thought you could and for you to do the same for others all while getting tons of high fives, fist bumps and warm and fuzzy feelings from the CFCL community.

ALL skill levels are participating…there are Rx, Scaled, Teens, and even Masters (50+) versions of the workouts.
You can learn more about what we do each year in the CFCL Intramural Opens below.

LEARN MORE

And if you didn’t sign up but want to, contact

Thursday, March 14 2019

Nate.

Nate.

Want to lose weight and be supported throughout the journey?
Our next group nutrition program, The Athelte System, is coming in April and goes to the start of summer!
What is the Athlete System? Read about our last program
here.

"Dry Time"
4 Rounds for total time
25 Calorie Row
15 Handstand Push Ups
5 Power Cleans (185/135lbs)
Rest 2 Minutes

Rest 6 minutes after your last set then in 10 minutes
Complete 4 heavy 1 rep Deadlifts
Rest 2-3 minuts between sets

Wednesday, March 13 2019

Tony and Steve.

Tony and Steve.

Want to lose weight and be supported throughout the journey?
Our next group nutrition program, The Athlete System, is coming in April and goes to the start of summer!
What is the Athlete System? Read about our last program
here.

Push Press
Every 2 minutes, for 16 minutes (8 sets):
3-2-2-1-1-1
Suggested Loading,
70-75%, 75-80%, 80-85%, 85-90%, 90-95%, 95%, @ 95+%

"Say What?"
AMRAP 12
80 Single Unders
10 Strict Ring Dips
20 Kettlebell Swings (53/35 lbs)
10/7 Calorie Ski Erg

Tuesday, March 12 2019

Grace.

Grace.

Want to lose weight and be supported throughout the journey?
Our next group nutrition program, The Athelte System, is coming in April and goes to the start of summer!
What is the Athlete System? Read about our last program
here.

Back Squats
Every 2 minutes, for 14 minutes (7 sets):

Set 1, 5 reps @ 70-74% of 1-RM
Set 2, 5 reps @ 75-79%
Set 3, 3 reps @ 80-84%
Set 4, 2 reps @ 85-89%
Sets 5-7, 2 reps @ 90-94%

"High Voltage"
5 Rounds For Time
9 Kettlebell/Dumbbell Thrusters (53/35)
11 Burpees

Compare to 040618

Monday, March 11 2019

Beth.

Beth.

Want to lose weight and be supported throughout the journey?
Our next group nutrition program, The Athelte System, is coming in April and goes to the start of summer!
What is the Athlete System? Read about our last program
here.

"The Popeye Plan"
5 Rounds for Time
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups

After Party
Every 2 Minutes for 10 Minutes
1
Minute Max Distance Handstand Walk
Accumulate as much time as possible in an L-Sit in 1 minute before starting the next handstand walk again.

If you're unable to handstand walk, spend 1 minute in a wall climb hold or max shouler taps in a plank position in 1 minute

A Million Reasons

Everyone wants to transform and improve and grow.

Everyone wants to transform and improve and grow.

-by Coach Rachel

There are always a million reasons to stay the same.

If we’re waiting for the perfect conditions to arise before we take on change, we’ll be waiting forever. There will always be obstacles, inconveniences, and setbacks.   

It’s up to us to decide to live up to the changes we want to see. Whether it’s getting on track with nutrition, returning to consistency in training, or prioritizing recovery, we must take ownership of the way we think and the ways we spend our time.

This is all to say that there is no room for excuses when it comes to achieving the goals we’ve set for ourselves.

I say this as someone who made excuses for years.

“I’m exhausted.”
“I don’t have time.”

These were my go-tos. If you heard me say these things, would you expect me to be someone who trains with intensity and writes with discipline and passion?

Me neither.

What I’ve realized over the years is that if I tell myself I’m too tired to write or that I don’t have time to train, I create a reality that supports those thoughts. Little has changed in terms of how much time I have available each day, yet now I find the time to write and to train. I remind myself that I have lots of energy and that I have plenty of time.

Being overwhelmed sometimes is normal. Allowing that perception to dictate our behavior is what keeps us the same, and this is why truly changing is rare--not because we cannot change, but because we hold on to our perceptions, our excuses. Embracing the fact that we can change is scary. Success is often just as fear-inducing as failure.

Take ownership. If you want to stay the same, great--more power to you! This is your life to live, so do the things you’ve been doing.

If, however, you want to change, then excuses no longer have a place in your lexicon. Everything you desire for yourself is 100% within your power to achieve, and your coaches are standing by to give you the support and guidance you need to make those changes happen. The right time is right now. The right place is right here. Let’s get started.

Opens Recap! 19.2

Last week was week 2 of the 2019 CFCL Intramural Opens! The Saturday event day was AWESOME! Such much energy, cheering, SWEAT!

The event included Toes to Bar, Double Unders and Cleans! It was a repeat event from 2016 which was so cool to be able to see the increases in fitness!

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It was a great workout to get a few “firsts” and there were lots of people who did their first Toes to Bar and did more reps in workouts than they ever had before! There were also lots of clean PRs!

The support in the gym during the day was AMAZING! SO much cheering and encouragement. When our worst fear movements come up, like toes to bar and double unders in the same workout, what’s special about our events here is that you face those “fears” and with the support of the community do things you never thought you could. It’s an amazing time to be at CFCL.

Weekly Team Winner: Swole Guacamole! GREEN TEAM!
Weekly Team Spirit Winner: HUGE support throughout the entire day with team members staying after their workout to cheer their other team members on and huge rallying around each other….SWOLE GUACAMOLE!
Top Scores
Women Rx: Gabby M , Legh H. Ali P.
Women Scaled: Grace C, Emily M. Stef B.
Men Rx: Casey A, Lucien C, Matti O
Men Scaled: Dan Souw, Nate B, Peter G, Simon H

Overall Team Standings
Don’t Go Bacon My Heart - 190
Swole Guacamole - 181
Black Team - 116
Blue Steel - 121

Event day this week: Saturday! All Classes!


What’s the Open? Each week for 5 weeks (Starting last week) a new event is released by CrossFit HQ and people all over the world complete it. It’s CrossFits largest community event and for people who want to compete in CrossFit this is a potential step to do that.

For us here at CFCL, the Open is all about having fun.

The competition side of it isn’t about finding out how you can exercise against the 400,000+ other people worldwide who participate. It is to help the you and the other CFCL athletes  to push to new levels in fitness and accomplish things you’ve been working on and weren’t so sure you could do. The competitive side helps do that.

More so, it’s about community and a way for you to be part of it. Fitness is what we do here, but community is what we build. You can show up and get better at thrusters and pull-ups on your own but it’s much more fun to have people cheer for you, encourage and help you accomplish things you never thought you could and for you to do the same for others all while getting tons of high fives, fist bumps and warm and fuzzy feelings from the CFCL community.

ALL skill levels are participating…there are Rx, Scaled, Teens, and even Masters (50+) versions of the workouts.
You can learn more about what we do each year in the CFCL Intramural Opens below.

And if you didn’t sign up but want to, contact us!

Thursday, March 7 2019

Jesse and Dan.

Jesse and Dan.

EMOTM 20
Odd: 3-5 Reps of a strict Gymnastics Movement
Even: 3 Reps of a lift and add weight every 2 sets.

Coaches Note: This format of a gymnastics movement and lift will come around again soon. Write down what you do today so that you can do it again or make slight change but continue to get more work on those same movements!