Monthly Archives: January 2017

tuesday 1.31.17

Up coming Workshops. Sign-Up on front board.

A.     “Doc” Ryan Hewitt is coming on Sunday 2.5.17 @ 10:30 AM (don’t worry, it’ll be done before the SuperBowl!!) with his “Become a Bulletproof CrossFitter” Seminar! If you pre-register on the event’s Facebook page it’s free, and it’s only $20 at the door day-of. He’s going to talk about Movement Fixes, Metabolic Health, Metal Game, and Recovery/Injury Prevention. SIGN UP TODAY.

B.     Coach Leigha will be putting on TWO Gymnasty Seminars: one for Beginners, and one for our more Experienced athletes.

a.     Beginners will be held on Sunday 2.12.17 from 8-9:30am. In this seminar, she will take you through progressions for handstand holds/ kipping handstand pushups, kipping pull ups, toes to bar, and ring muscle ups!

b.     Advanced will be held on Sunday 2.19.17, also from 8-9:30am. In order to sign-up for this seminar, we ask that you are able to perform strict and kipping pull ups. Here, she will be focusing on kipping and strict HSPU, butterfly pull ups, and bar muscle ups… even handstand walks!

C.     I will be putting on a Back and Body Pre-Hab/Post-Hab Seminar on Sunday 2.12.17, at 10am, after Leigha’s Beginner’s seminar. During this 75-minute talk, I share some strategies for keeping your back happy and healthy, as well as healing/modifying for when it’s cranky.

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1.coaches choice + ghr: 3×5

hollow rock: 3x:15

2. power snatch: build to heavy 3 tng

3. 5 snatches (115/80)

20 hspu (45)

10 snatches

15 hspu

15 snatches

10 hspu

20 snatches

5 hspu

monday 1.30.17

A bunch of good info from Coach Katie… please read to the end for information on a few upcoming seminars!

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After a month or so of “Open Fridays”, I’m sure by now you are all looking forward to the 2017 CrossFit Games Open, kicking off on 2.23.17!

We’ve practiced the movements, the setup, the standards, and the judging. You know how early you need to get to the gym to warm up your body and get your “mind right”. And so many of you group up for ROMWOD parties after, I LOVE that!

 

In short, you know what to do and when to do it once you walk into CFRTE1.

 

But what about out of the gym? Preparation for optimal performance does not begin nor end inside the Box. Here are some additional strategies to ensure that you get the most out of your Open Season:

1.     RECOVERY.

a.     This means listening to your body when if it starts to feel gunky, and communicating with your coaches. If it’s before/during/after a non-Open WOD class, your coach may recommend some specific mobilizations, a modification to the WOD, or even write you up a row/bike recovery program instead for that day. Communication is key, with your own body and with us!

b.     SLEEP is so so SO important. Consider a 10PM curfew, starting ASAP. Try to cut down on TV/computer/phone watching in the hour or two leading up to your curfew. An hour or so before bed is also a great time to snack on some protein and fat (maybe some leftover chicken and a spoon of almond butter, etc) to give your body some fuel to rebuild while you sleep.

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2.     NUTRITION.

a.     Besides the bedtime snack, BE SURE to top off your protein and carbohydrate stores an hour (or less, depending on how fast you digest) before and immediately after your WODs. This can be a banana (or ½ if you are a smaller person) and a protein shake (again, or ½ portion) both pre-and post-WOD. For more details, schedule an appt. with me at Katie@CrossFitRoute1.com.

b.     More H2O! The rule of thumb is an ounce per day per pound of lean body weight. If you really want to know how much lean mass you have, you can schedule a Body Fat Assessment with me. But generally speaking, most women need at least 100oz a day, guys 150oz or so. Add more if you have an especially sweaty workout.

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3.     MINDSET

a.     Before things really heat up, consider referring back to your Goal Setting sheet: what do you love about CrossFit, and what are your Fitness Goals? Unless you wrote “I love being the best at CrossFit “ or “My goal is to go to Regionals this year”, try to focus on what’s TRULY important to YOU… more energy, your friends in class, how much progress you’ve made, or just the FUN of doing something you love for an hour. This will help you shake the jitters and IMPROVE your performance, I PROMISE!

 

I know I speak for all the coaches when I say that I cannot WAIT to see what you all achieve this year. Don’t forget to sign up (100+ registrants gets us our Friday Night Lights Party on 3.24.17!!!), and talk to us about any questions or concerns. Love you all so much… NOW LET’S CRUSH THE OPEN!!

Love, Coach Katie

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PS… Three important seminars coming up:

A.     “Doc” Ryan Hewitt is coming on Sunday 2.5.17 @ 10:30 AM (don’t worry, it’ll be done before the SuperBowl!!) with his “Become a Bulletproof CrossFitter” Seminar! If you pre-register on the event’s Facebook page it’s free, and it’s only $20 at the door day-of. He’s going to talk about Movement Fixes, Metabolic Health, Metal Game, and Recovery/Injury Prevention. SIGN UP TODAY.

B.     Coach Leigha will be putting on TWO Gymnasty Seminars: one for Beginners, and one for our more Experienced athletes.

a.     Beginners will be held on Sunday 2.12.17 from 8-9:30am. In this seminar, she will take you through progressions for handstand holds/ kipping handstand pushups, kipping pull ups, toes to bar, and ring muscle ups!

b.     Advanced will be held on Sunday 2.19.17, also from 8-9:30am. In order to sign-up for this seminar, we ask that you are able to perform strict and kipping pull ups. Here, she will be focusing on kipping and strict HSPU, butterfly pull ups, and bar muscle ups… even handstand walks!

C.     I will be putting on a Back and Body Pre-Hab/Post-Hab Seminar on Sunday 2.12.17, at 10am, after Leigha’s Beginner’s seminar. During this 75-minute talk, I share some strategies for keeping your back happy and healthy, as well as healing/modifying for when it’s cranky.

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1.coaches choice

2.back squat: 5×3 @ 90% last week

3. minute 0:00 – 4:00

7 ring MU

35 double unders

5 C&J @ 65%

minute 4:00 -8:00

7 Ring MU

35 double unders

5 C&J @ 75%

minute 8:00- 12:00

7 ring MU

35 double unders

5 C&J @ 80%

minute 12:00 -16:00

7 ring MU

35 double unders

5 C&J @ 90%

(if you don’t complete in the time allotted continue until the 16:00 time cap)

Muscle ups/ bar muscle ups/ c2b/ pull-ups/ ring rows/ no more than two sets. First two movements should be very quick.

friday 1.27.17

friday 1.27.17
Warm-up
Coaches Choice
WOD
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

 

friday 1.20.17

Message from Coach Katie:

So many of you know that I’ve been doing a lot of walking these last 9 months or so. So good for the back/bod, but also for the mind/soul. Especially because, once I got sick of listening to the same playlists and Pandora stations, I started doing books on tape and now Podcasts—I can honestly say I’ve finished every walk feeling better than when I started, having breathed fresh air, gotten muscles moving, and gained at least one new fact, thought, perspective, or strategy.

Anyway, I’m currently obsessed with Invisibilia, by NPR. It’s about the invisible things that impact human behavior. Today’s was about a woman named Amanda who can LITERALLY feel the emotions and physical sensations of other people; long story short, her wires are a little crossed in her brain, but the sensations are very real to her. Just think about the empathy you might have when you watch another person crying and multiply it exponentially.

Can you IMAGINE how overwhelming it would be, to walk through the world feeling everyone’s sadnesses and pains? That was my first thought, too. But, how about the alternative: what if you felt the happiness of a friend recalling a funny memory, or the warmth of two people sharing a hug?

To that end, Amanda talks about how, in grade school, she taught herself a strategy: find the person in her classroom that was most calm, most joyful, most focused, etc, and “melt” into them. She talks about how she often chose a boy named Jessie. Because Jessie didn’t often have sad or anxious thoughts, he was calm, and that was what she was looking for in her own life. She could just watch him, and it would quell the anxiety of the rest of the emotional noise she was being bombarded with.

That got me thinking… am I anyone’s “Jessie”? If I found out that any of you were being FORCED to feel my feelings and how my body was feeling… would that make me happy for you? Would I be PROUD to be that for you, or would I be ashamed of my attitude, perspective on life, or how I was treating my body at that moment… and that you were having to suffer along with me?

So my personal challenge—and one I invite you to join—is to become a “Jessie”: assume that someone around you is having a rough day, and be the person—a beacon—of joy, optimism, strength, honesty (or pick something that is important to YOU) that they can feed off of, and from which they can sense and derive those positive qualities. In the world of CrossFit, are you making the correct decisions/modifications? The ones that you would make for someone else, if they needed you to?

Because at the end of the day, while most of us don’t feel like we are ACTUALLY being pinched when we see someone else getting pinched, or feel REAL tears when we watch someone else crying, or have TRUE pain when a classmate hurts their back or shoulder, we ALL know that attitudes and emotions TRULY ARE CONTAGIOUS. So #choosejoy and #choosestrength. Also, #CFRTE1FAM.

Love you all,

Coach Katie

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1.coaches choice

2. CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
 8 minutes of:
10 push presses
10 cleansMen push press 95 lb. and clean
115 lb.

Women push press 65 lb. and
clean 75 lb.

thursday 1.19.17

A note from Eva,

My family and I are sending our thanks to those who contributed to the WOD done by the Charity Everyday Hereos, on December 23 and 24th 2016. Thank you coach Jared, Katie, Leigha, Sean and Andrew for leading the wods these days in hopes to help relieve some of my families financial burden though this time as my husband heals.

     Being a member at Crossfit Route 1 since 2010 you build a relationship with those who coach and your community. Its been an honor to know all those who have been a part of my strengths and weaknesses through the years. I am grateful to be a part of such a great community of people.

    I wanted to thank Jared and Tracy for accepting and running the Everyday Heeros Charity Wod for my family and I. Its been quite a challenge both physically and mentally for our children and myself seeing my husband and there father battling with lymphoma cancer. It’s even more hard to understand his batttle knowing Glenn was just recovering from a level 3 spinal fusion. It’s not easy with 4 little ones to get through the days knowing how its effected Glenn. He’s intense chemo treatment has set Glenn back making life extremely challenging. I sometimes ask myself how I am getting though this emotional roaster coaster.  I  tell myself on a regular basis I must stay strong and the fight the fight no one else can do it for me and stay strong for the family. I know part of this courage and strength has come thought the years of dedication to Crossfit and the mentality of pushing through even when its painful and you just don’t think you can handle any more. I also know my belief in God has helped with keeping my spirit and strength up. 

    Therefore, with this obstacle we continue to face I want to thank all those for support and donating either to the Go Fund or Everyday Heroes.  I want to thank Francine her daughter Kendra and her son Mark for there charity and generosity they put together to help support my family. We continue to keep our faith for better days. Listening to Francine and her families story has left a huge impact on my family and the strength and courage to carry daily.

Sincerely, Glenn, Eva, Jake, Saige,Grace and Faithlynne.

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1.coaches choice

2a.bench press: 4×4

2b.db  curls: 4×10

3. Team Workout 2 or 3 people

10 amrap

max cal row (20 each)

rest 5 min

6 amrap

rkbs (70/53) 20 each