We will only be holding a 1000 WOD on Monday (Labor Day) 9/6.  Sleep in, workout, and then go spend some time with family and friends. 

In other news, we need to catch up on recognizing some accomplishments:

Rebecca after a solid year or more of effort, discovered that she can do strict pullups!  This photo was snapped a second too soon, but she is getting legit strict, neck to bar pullups!

We also have a couple of first muscle ups from last week:  Mark and Victoria both popped up after very minimal instruction.  Never mind the chalk dust in the photos, that’s an impressive feat!

Congrats to all of you!

We are continuing our preparations for the upcoming Fight Gone Bad 5 event on September 25.  Have you signed up yet?  If not, please consider joining us and supporting three very worthy causes:  The Wounded Warrior Project, Livestrong, and the CrossFit Foundation.

 Workout of the Day

Some “Gone Bad” Stuff

3 rounds
Complete as many reps as possible of each exercise in :30, with :30 rest between each exercise, and 1:00 rest between each round.
Sumo Deadlift High Pull (75#/55#)
Box Jump (20″)
Push Press (75#/55#)
Row (cal)

We engaged in some extended discussions/drills to incorporate hip activation today.  One of the inspirations for this comes from this article by Dan John.  Check it out if you have the chance. 

Workout of the Day

Fat (rowing) Helen.

3 rounds for time of:
400 m row
15 kb swings (32 kg)
8 weighted pullups (16 kg)

Firepower!

Enwei, do you have a license for those guns??

We’ve got a ton of new faces around the gym (you may have noticed), and I’m attempting to update the big board in the front office.  If your photo is not up yet, please let Matt or I know.  Feel free to bring out the guns.  Or the crazy eyes. 

(Seriously Dan–little scary)

Workout of the DayReverse ladder for time of
L-pullup x 14, 12, 10, 8…2
Handstand Pushup x 2, 4, 6, 8…14

And a late update to add a ‘Congratulations” to Janis, for placing 8th in Age Group at the Couer D’Alene Triathlon over the weekend!  And congrats as well to her sister, Jenni–(Jim’s wife, Janelle’s mom).  Great job ladies!

Elbow extension was the name of the game today. 

Workout of the DayPress x 3, 3, 3* @ 70%, 80%, 90%

‘Death by Press’

Choose one of the following*:
(A) 50 handstand pushups, 100 pushups
(B) 25 handstand pushups, 100 pushups
(C) 35 hanstand pushups (modified), 75 pushups.

During HSPU, perform 5 squats every time you take a break and come off of the wall/box/etc.  There is no penalty during the pushups.

*All HSPU in (A) and (B) must be performed strictly.  Any modification of either exercise must be performed as (C).

Been a little while since we went heavy with deadlifts, but everyone did a great job.  We had PRs falling all over the place!  Jim pulled 300 for the first time,  Hayley went over 200, and we had seven people go over 400.  Steve J. hit 444 to lead the way, but a recharged (and re-buffed) Jeremy pulled 225, as did Tim, Atiim, and John Z. 

Great job everyone!

 
Tommy

Steve J pulling 400+

Workout of the Day

Deadlift 5, 3, 2, 2, 1, 1, 1…

Finished with 6 min, max rounds of
3 box jumps
6 pullups
9 pushups

 
Got a little Captain in you?

Release your inner buccaneer and join us on September 25th for Fight Gone Bad 5.  Sign up today!  Go to fgb5.org, and register under CrossFit SouthWest.  Or, you can support the fight by making a donation, or just come by to share in the experience.

Workout of the Day

“Running Annie”

For time:
25 situps
25 double unders
400 m run
20 situps
20 double unders
300 m run
15 situps
15 double unders
200 m run
10 situps
10 double unders
100 m run
5 situps
5 double unders

Nick, Steve, and Bear

We spent a good amount of time working on kettlebell swing technique.  Our emphasis was on an ‘RKC-style’ swing, hinging at the hip more so than the knees, really engaging the hamstrings and glutes, and aggressively pulling the ‘bell back down from the top.

We also put in some time on the parallettes.  Some of us had a little too much lotion on our legs, and required some help from our friends to put paper towels on our knees so our elbows wouldn’t slide off.  Which made for some interesting photos…

And best of luck to Bear and Steve, as they head back to S. Carolina for school and baseball season.  Thanks for training with us this summer!

Workout of the Day

Kettlebell swing ‘hill workout’

Each person had 3 kettlebells of different weights.  Beginning with the middle weight (0), they also used a heavier weight (+) and a lighter weight (-).  Working in :40 intervals, with :20 rest, complete as many swings as possible, switching between the weights in the following pattern:

Interval        Weight Used
1                             0
2                             0
3                             +
4                             -
5                             +
6                             -
7                             -            (*left hand only)
8                             -            (*right hand only)
9                            0
10                         0

Lots of excitment at CFSW right now!  We’ve got some great events coming up, great people working out with us, and maybe some scheduling changes in the works.

Sign up for the Ido Portal workshops coming up on August 31 and Sept 1 here.  $45 each for members, $55 each for non-members.  Please contact Ken with any questions.  (Ken@crossfitsouthwest.com)

Fight Gone Bad 5 is coming September 25.  Please sign up at FGB5.org to be a part of our affiliate team!  You do not need to be a current CFSW member to take part in this event!  Come one and all, we’d love to have you.  Fire, meat, and refreshments will likely be involved.  Also, we’ll probably have a few practice runs over the next few months to get ready–we’ll keep you posted.

After listening to Dan H. complain for the last several weeks, I think we’re going to move the Friday afternoon Olypmic Weightlifting workouts to Saturday mornings.  Any takers?  Also, do you have any other suggestions for classes, workshops, content, services?  Please post in the comments below, or send us an email.    *NOTE:  Air Conditioning has already been suggested…
And, Hey!  Thanks for being a part of the CFSW community.

Just wanted to take a moment to congratulate Gustavo and Kristina for taking Gold in their divisions at the International Master and Senior, and International Open Jiu Jitsu Championships, respectively, in Rio this past weekend. Kristina also took Bronze in the Open Class. Arizona had 4 competitors, who won a total of 7 medals (5 Gold). Congratulations to you all!