CrossFit Tri-Cities

ATTITUDE IS EVERYTHING

I know I’ve told it to numerous people, but it really is true, your mindset plays a large roll in success or failure.  If you tell yourself you can do it and stay positive, you are much more likely to succeed.  On the other hand if you think it’s too heavy or too hard then you are defeated before you even begin.

I’m not saying you have to run around with crazy positive energy every day, but it helps.  At the very least if you are having a crappy day, harness that negative energy and take it out on the bar.  Just don’t be self defeating and no matter what, if you really feel the need to throw a pity party for yourself, KEEP IT TO YOURSELF!!!  Don’t let your negative attitude affect the good energy in the gym.

I’m a big fan of yelling, stomping, slapping myself, doing whatever I have to do to get psyched up.  It’s proven that yelling out loud releases adrenaline, so I’ll take every advantage I can get.  Maybe you don’t need or want to be that extreme, but find your thing.  Find the ritual you do before that tough set of deadlifts that gets you mentally ready to succeed.

The next time you are facing a PR attempt, tell yourself you can do it, envision yourself doing.  Get psyched up and make it happen!

The next time you have that last 800m run and you don’t think you can make it, keep your head up, tell yourself that you are a tough SOB and do it!

Attitude is everything, so never tell yourself that it is too hard or too heavy again!

Get after it!

- Coach Eric

Strength/Skill

Hang Power Snatch or Power Snatch 1-1-1-1-1-1-1

• Build on last week’s effort.
• Either try to go heavier from the hang and set a new 1RM or…
• If you feel comfortable, move to the floor and see if you can manage the same weight or better from there.

Conditioning

5 Rounds:

• 6 Power Snatch (135/95 or 70-75% of todays best rep)
• 40 Double Unders (or 120 Single Unders)

Click here to reserve your spot in any of our classes!

Maybe we can be as awesome as this gym and break into spontaneous Wall-Balls too!

Good News!!! We’re Moving!!!

Bad News… We’re moving…

Ok ok, it’s not really bad news, we are simply moving across 17th St to a bigger and better facility that will give us all sorts of amazing new training options!  But really no one likes moving…unless they have all of their friends to help!

We are scheduling the move from Sunday, Dec 18 to Tuesday, Dec 20.  Our hope is that we will be done by the end of the day on the 19th and can open for business on the 20th but will have to play it by ear.  …Depends how much help we get! ;=)  Of course, our first goal will be to get the gym space set so we can at least run classes ASAP …. the member/office area may take a bit longer.

We have a sign up sheet posted in the gym for those that is willing to help out.  We plan to start on Sunday the 18th at 10 am, work most of the day and then finish the move and start putting the new space together throughout Monday the 19th.  Like we said, we are hoping to be up and running by Tuesday the 20th, but it just depends on how smooth it all goes.  So if you can help then please make sure to sign up so we know who needs a wake up call!

Stay tuned to the website and Facebook for updates, especially as we get closer.

We are so excited for this new opportunity.  It will mean more training options and more class opportunities in a better overall space.  Stay tuned and thanks in advance for the help!

Skill

Pistol (One Legged Squat) Introduction/Skill Work

*In order of scaling from easiest to hardest:

• Assisted by holding on to pullup bar upright
• Unassisted using a box to squat to
• Unassisted (RX)
• Weighted (holding DB or KB to chest)

*Anyone who has knee issues, balance issues or is uncomfortable with the movement should stay at the assisted level.  We can also limit range of motion to parallel instead of below parallel for anyone with concerns.

Conditioning

3 Rounds for Quality and Development:

• Pull ups (kipping, chest 2 bar, strict), 90 seconds (Try a harder scaling option than normal or for Max consecutive reps)
• Rest 15 seconds
• Pistols (assisted, to box, unassisted, weighted), 90 seconds (Same scaling as skill work)
• Rest 15 seconds
• Push ups (strict, band resisted, ring), 90 seconds (Try a harder scaling option than normal or for Max consecutive reps)
• Rest 15 second
• Double Unders, 90 seconds (Try for max consecutive reps)
• Rest 15 seconds

CFTC Alumni, Devin DeCoursey maintaining his Overhead Squat at his new duty station! Devin was one of the "O.G.'s" of CFTC from way back in the days in the back of the bike shop. While he may be off saving the world now, he's always taken the time to drop in for a workout on his visits home. A stand-up guy, and a great athlete!

Free Intro to CrossFit tomorrow (Saturday) at 10am!

STRENGTH/SKILL

Jump Rope

CONDITIONING

A:  100 Double Unders

B:  10-9-8-7-6-5-4-3-2-1 reps of:

-Step ups (x2 reps)

-Renegade Row

-Parallette Passthrough

C:  100 Double Unders

Click here to reserve your spot in any of our classes!