Friday, April 1st

A1) Weighted Push-ups 4 x 10
A2) Ring Rows 4 x 8

B) 800m Run
Russian KB Swings (70/53)
Shoulder to Overhead (95/65)

Thursday, March 31st

A1) Barbell Forward Lunge 4 x 6 each leg (do all 6 then switch legs, stepping forward then pushing back)
A2) Handstand Holds (Freestanding or against wall) 4 x 30 seconds

B) EMOM 15
1st – Row 30 seconds
2nd – 15 Wallballs
3rd – 6-10 Burpees

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Wednesday, March 30th

A) 12 minutes build to a 1RM
Split Jerk

B) Push-Press 3 x 3 @ 90-100% of 5RM
4 x 2 minute AMRAPS
w/2 minutes Rest
25 Double Unders/50 SUs
6 Power Cleans (135/95)

Tuesday, March 29th

A) Front Squat 3,3,1,1,1 (singles @ 95-100% of 3RM)
21 Minutes at Aerobic Pace
400m Run
10 Push-ups
10 Toe to Bar
10 Box Jumps (30/24)

Monday, March 28th

A1) Deadlift 3,3,2,1 (up to heavy but not max single)
A2) Ring Dips/Muscle ups 4 x 5-10

B) 9 minute AMRAP
4 Hang Power Snatch (95/65)
8 Overhead Squats
12 Pull-ups

Saturday, March 26th

A) Deck of Cards
In teams of 2-3
Hearts – Run/Row 200m
Diamonds – Wallballs
Clubs – Burpees
Spades – Power Cleans (115/75)
1st Joker – 30 Pull-ups/Ring Rows
2nd Joker – 50 Overhead Walking Lunges

Does Practice Actually Make Perfect?

I think it is safe to say that everyone has heard the saying practice makes perfect. It is a pretty common saying, one that I am sure you have said to someone and had someone say to you. But practice doesn’t always make perfect. Let me explain.

When you are trying to learn something in the gym, it doesn’t matter what it is, if you continually practice eventually it will be perfect, right? Wrong. The only way practice will make something perfect, is if you practice perfectly every time. That is kind of a tongue twister. If you practice consistently and diligently but it is with terrible technique and bad biomechanics, the movement will never be perfect. Only perfect practice makes perfect. If you are finding yourself stuck on a progression or not getting better at something, ask for another set of eyes to critique you, that is what the coaches are there for. Bad habits develop when we let them and it is much easier to fix a technical issue in the early stages then when movement patterns have been ingrained in your subconscious.

Now, just because perfect practice is the only way to get perfection doesn’t mean you shouldn’t try or practice. Who wants to be perfect anyway? The definition of perfect is as good as it is possible to be. I don’t know about you but that sounds horrible. If there is no room to get any better, where is the challenge? You would be surprised at the things that you can get better at, I know I am, let me give you a recent example. Some of you may know that I have committed to running a mile a day for 365 days. I have never considered myself a runner and it has always come hard for me, but most of the time once I am out on a run I enjoy it. I don’t know why I decided to do this, but early in the new year when I was running (yes, outside in the snow) I made the decision to do it. Currently I have run 65 days in a row. But, the reason that I am telling you this is that when I started, I think I was at an 11 minute mile pace. Pretty slow, huh? But this challenge was never about my mile pace, it wasn’t even about getting better at running. It was just to do it. But with practice I have gotten better; this morning I ran a comfortable 8:15 minute mile after doing the workout with the class. I am still by no means a perfect runner (and probably won’t ever be) but it is fun seeing myself get better at running, all because of the daily practice I have put in. Who knew to get better at running, you just had to run?

So I challenge you to think about the thing that you want to get better at and then commit yourself to practicing. If you want or need help with it, ask us! The coaches are really good, but we haven’t mastered mind reading just yet 😉

”Perfection is not attainable, but if we chase perfection we can catch excellence” ~Vince Lombardi~

IMG_2704Dr. Liz Marshall – Chiropractor

Friday, March 25th

Last Open Workout!!!
Reminder no 6:15pm regular class but you are welcome to do the Open Workout along with all the competitors then join in the party after!!!

A) Hang Power Snatch 5 x 3
B) Open Workout 16.5

16.5 Variation for Classes
Bar Facing Burpees
20 Double Unders or 40 SUs after each set of Burpees

17 minute time-cap

Workouts are released Thursday evenings at 6pm
We will be doing the Open workouts or some variation of it in classes on Friday
Click the link above to check it out!

Olympic Weightlifting Seminar April 17th

Hey All! Due to Spring Break we have shifted the Olympic Weightlifting Seminar. It will now be on Sunday April 17th. The seminar will run from 8am to 4pm with an hour break for lunch. The seminar will be run by Kathleen Winters a member of the U.S. National weightlifting team and winner of Nationals in 2015 for her weight class. Kathleen or KD is the owner of CrossFit Belgrade and is competing at the U.S. Olympic Trials in early May with a great chance to qualify for the Olympics in Rio this summer.

Liz and I participated in a Seminar run by KD earlier this year and it was fantastic. Even though Liz and I have both been lifting for awhile to have someone of this caliber running the seminar we both picked up lots of great information and coaching that has helped with our lifts.

This seminar would be perfect for anyone that wants to dig deeper into understanding the fundamentals of the Snatch and Clean and Jerk. It will also be very hands on so you will receive specific coaching to help you improve.

Cost for the seminar is $110 for members and $140 for non-members. Other Olympic Lifting seminars range between $300 to $500 per day plus the cost to travel so this is a great bargain.

To find out more about KD check the link below and also there is a video of some of her lifts from nationals below that link.

Click Here to Register (use promo code: 5vcf member)