Month: November 2013

Aaron showing great wall-ball form in the final event of Legends of the Fall.
Aaron showing great wall-ball form in the final event of Legends of the Fall.

In partners, with only one working at a time:

Row 2K (split as needed, with 1K each recommended)

50 box jumps or step-ups (24/20 inches)

50 wall-balls (20/14 lb., 10/9 feet)

50 burpees

Skills

Snatch balance: heavy single

High hang snatch (with small dip, torso vertical): heavy single

Faster is better than heavier.

Dumbbell-Thruster Chest-to-Bar Fran

21-15-9

Dumbbell thrusters (50/35 lb.)

Chest-to-bar pull-ups

Hips down, chest up.
Thanks to SKP and Brett for the plumbing help! That’s a pretty good overhead squat, too.

Open Event 11.4

As many rounds and reps in 10 minutes of:

60 bar-facing burpees

30 overhead squats  (120/90 lb.)

10 muscle-ups

Skills

Snatch-grip behind-the-neck jerk 1-1-1-1-1

Don’t lower the bar unless it’s easy to do so. Dropping or using the blocks is better.

Not for time, 5 sets of:

Max strict handstand push-ups

Max strict pull-ups

Rest as needed between sets

For HSPU, use an AbMat if needed for strict reps, but use no more than 2 AbMats. If more are needed for strict reps and the ROM is very limited, use feet-elevated or knees-on-box HSPU.

Pick your 'stache.
Pick your ‘stache.

If you’ve noticed some of our male members have become dramatically more attractive and physically powerful of late, it’s due to their facial hair.

Yes, Movember is in full swing.

CrossFit 204 and Coach Crystal, a Lululemon Ambassador, will be supporting Lululemon’s Movember team on Nov. 28 with a special workout.

We’re happy to get behind Lululemon Polo Park, and many of their staff members will be joining us for the workout on Thursday. Introduce yourselves and say hi!

The gym will be making a donation to Lulu’s team, and we’ll leave a bucket out if you’d like to contribute some funds toward men’s health issues. There’s no pressure to do so, and you can contribute sweat, effort and cheering instead.

And here’s the workout:

One Mo Rep

Every minute on the minute ladder until failure:

5 thrusters (95/65 lb.)
10 air squats (add 1 air squat every minute)

As soon as you can’t complete the reps:

Row 1K

50 hollow rocks

This is actually a split snatch, but the positioning for the jerk is almost identical.
You have to pull the bar higher in a split snatch, but it requires less mobility. It also shows up in competitions from time to time.

Press 3-3-3-3-3

Rest as needed

10 rounds of:

5 bar-facing burpees

5 push-ups

Skills

Not for time:

8 legless or L-sit rope climbs from seated

5 rounds of:

6 split snatches (135/95 lb., alternating legs)

10 pistols

Pick your 'stache.
Pick your ‘stache.

If you’ve noticed some of our male members have become dramatically more attractive and physically powerful of late, it’s due to their facial hair.

Yes, Movember is in full swing.

CrossFit 204 and Coach Crystal, a Lululemon Ambassador, will be supporting Lululemon’s Movember team on Nov. 28 with a special workout.

We’re happy to get behind Lululemon Polo Park, and many of their staff members will be joining us for the workout on Thursday. Introduce yourselves and say hi!

The gym will be making a donation to Lulu’s team, and we’ll leave a bucket out if you’d like to contribute some funds toward men’s health issues. There’s no pressure to do so, and you can contribute sweat, effort and cheering instead.

And here’s the workout:

One Mo Rep

Every minute on the minute ladder until you can’t complete the work in 60 seconds:

5 thrusters (95/65 lb.)
10 air squats (add 1 air squat every minute)

As soon as you can’t complete the reps:

Row 1K

50 hollow rocks

Santa brings overhead squats and holiday cheer!
The holiday season is a time for lifting and sharing. Please keep your eyes out for our hamper list and sign up to bring any items. Thank you!

To all members of our 204 family,

It’s just about that time of year! The malls are flooded, the roads are icy, and the time is here to cherish and bring close the people who mean the most to us.

At our gym, we preach health and fitness. The importance of long-term health is the No. 1 goal of all people who walk through the doors. We take what we do seriously and we have fun doing it! But we also value other things that our gym has shown us. Family, friendship, excitement, character-building disappointment and trust are all things that I personally experience daily when I enter the gym.

CrossFit attracts a certain type of person, one who thrives on hard work and struggle and also earns the gratification of a job well done. Together, we celebrate our small successes and confide in one another through our struggles. We are all blessed to be a part of such a positive group of exercisers, and it’s a group that only makes us better.

This time of year can also bring forth much struggle and misfortune to those who aren’t as blessed as we are. Things like transportation, food, shelter or just a lack of community support can all create hardships that families should not have to face during the holiday season. We are so blessed to have place to come and rely one another, and sometimes we take all these things for granted.

Santa makes an appearance in Dale's Garage in 2010.
Santa makes an appearance in Dale’s Garage in 2010.

This holiday season, the whole CrossFit 204 community is taking action! As we have done for the past two years, we will be sponsoring a family in the local community to ensure that they will not go hungry. We hope we can make their season a little more pleasant and brighten their spirits. This hamper includes mostly food, as well as toys for the children of the family. We will be emptying the 204 Sin Bin to start our contribution, so all you late cats who feel the need to watch the last 3 minutes of Will and Grace rather than get to class on time, please get your non-perishables in ASAP! And random Sin Bin donations are also accepted even if you aren’t late to class.

Soon, there will be a shopping list up in the gym that will include all suggested items for the hamper, including the makings for a traditional holiday meal. It will also list the ages of the children in the family, who deserve something special waiting for them under the tree this season. We urge you to please sign up for any of these slots and open your hearts to the season.

Many of us stress about what to kind of Paleo, Zone or white chocoholic foods (my favorite) to make for dinner, and many moan over the army of Starbucks go-getters at 6:30 a.m., but some of the less fortunate have the real stress of simply finding enough food for their family to make it through the day. Let’s come together and do what’s right for a family outside our CrossFit community to help them feel love that is this holiday season!

Coach Tyson