A. Press 1 RM
B. 42-30-18 reps of:
Walllballs (20/14)
SDHP (75/55)
Box Jumps (24/20)
Push-press (75/55)
Calories on Rower
A. Back Squat 3RM
B. 2 rounds:
21 Front Squat (95/65)
12 Push-ups
immediately into:
2 rounds:
21 Push-press (95/65)
12 Strict Pull-ups
A. For Time: 30 Box Jumps (30" Box)
30 C2B Pull-ups
30 KBS (2/1.5)
30 OH Walking Lunges (45/25)
30 K2E
30 Push-press (95/65)
30 Medicine Ball ABmat Sit-ups (20/14)
30 Wallballs (20/14)
30 Burpees
30 Doubleunders
Rest Day
10:00am WOD
"Jackie" For Time
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
A. OHS 3 x 10
B. 6 rounds
Run 400m
25 Burpees
A. Snatch Balance 1 RM
B. 5 rounds
250m Row
20 KBS (2/1.5)**
1 min rest
**Goal is to go unbroken as heavy as you can go
C. Accumulate 3 min Plank Hold
A. Deadlift 1 RM
B. 8 minute AMRAP
8 C2B Pull-ups
35 Double-unders
A. Push-Press + Jerk 1RM
B. 10-9-8-7-6-5-4-3-2-1*
Push-Jerk (95/65)
Front Squat
*6 Push-ups EMOM
Rest Day ____________________________________________________
In her first ever figure competition Rachael Thurber placed First in her Class!
There is no measure for how proud Jennifer and I are of you Rachael.
Congratulations!!
10:00am WOD
"White"
For time
Five rounds of: 15' Rope climb, 3 ascents 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
First posted November 8 2011
Please join me in welcoming October's Athlete of the Month. Coach Rachael Thurber!
Photo by: Chris Nolan @ MetCon Photos
Occupation: General Manager at Mad Mex
Favorite WOD: Nancy
What I've Gotten from CrossFit:
Exactly three years ago, I found myself buried in a hole of depression and inactivity, coped with excessive drinking. It was right before I saw a bunch of muscular dudes exercising without their shirts on TV, later to find out they were competing in this new trend called Crossfit. I stood under a TV at work so long that my bartender told me he never saw me watch TV before. Shortly after the men, the screen filled with a group of badass women with six packs tossing around weights. I could feel that envy burning and decided to finally put down the bottle and pick up a barbell. It was that defining moment of "Love your life or change it!" I googled Crossfit gyms and wandered into CFPGH alone the next day for a Saturday WOD.
There's something amazing about starting from the bottom and enjoying a journey of persistence to the top. I've found acceptance in myself just through the process of being a better person or athlete everyday. A climb won't always be easy but it's worth it when you see the view.
If there's anything Crossfit could promise you, it's that no matter what your athletic ability is, you are going to experience soreness that you wouldn't dream of. There have been times I had a tough workout that left my body feeling like I stepped in front of a cannon. My favorite WOD like Nancy, 150 wall balls for time, battled out in 5:22 will leave me wobbling for two days. Crossfit can also promise to show you how your body responds to what you give it. If you eat a bunch of crap and don't get enough sleep you will perform poorly. If you get enough sleep, eat clean and promote recovery you will perform at your best. Times, reps, scores, and weights are counted for numerical proof of your progress and abilities.
Speaking of recovery, I started yoga shortly after joining CrossFit. I used yoga in my workout routine primarily because it helps me smooth over the stiffness and soreness. It also helps with my mobility and balance, two things that are important in Crossfit. I now practice yoga because it has taught me a lot about self-acceptance. I feel at ease on my mat and it travels with me when I leave class. I feel the same way when I walk out of our box because I know I did my best that day and that's all that matters.
My life has completely turned around in 3 years. I use the hashtag #bottletobarbell when I remember the bad place I was in and how far I've come. I can confidently say I am ready now to be the example and encourage others to live a life of health and wellness that I have come to love. I am currently enrolled to get a Performance Nutrition Certification and look forward to coaching our members and others on how to better their diets in order to perform their best. For those who have seen me manipulate my diet over the years, you know I've been able to build muscle, lose body fat, gain strength and maintain a good physique that performs well. I would like to share that knowledge and more.
A CrossFit and a certified nutrition coach would be an influential, healthy, positive lifestyle and I'm going to represent it. I am truly grateful to CFPGH for changing my life and giving me the confidence I never had. Improvement requires continuous effort, and I am focused on being a better person everyday.
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A. Back Squat
3 x 5
B. 15-10-6 reps of
Thruster (155/95)
Muscle-ups (C2B Pull-ups)
BB4B 2015 T-Shirts are now available for Pre-Order. $30.00 dropped at the Box guarantees your T will be in your hands in time for the event on the 28th.
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A. 15 min to find Max Power Clean
B. EMOM for 15 min
2 Power Cleans (70-80%)
10 Double-unders
C. Tabata Mash-up
Hollow hold
Plank hold
A. Press 5 x 3
B. 3 rounds
50 Air Squats
7 HSPU
10 Hang Power Snatch (115/75)
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A Warrior Defined
March 23, 2014 by Leo Jenkins
The last time that I had my nose broken was in an MMA bout in Alabama. After securing a very deep triangle hold on my competitor he stacked me up and released one final effort to get me to release his neck from between my legs. The back of my head was the only part of my body in contact with the mat as he came down on the center of my face with his 4oz glove. It was the kind of hit you take from a mule if you have the misfortune of startling him from behind. I felt my nose explode and the coup contrecoup action occurred as my brain bounced to the back of my skull. It occurred to me with startling clarity that if I release this man he would repeat that violent action toward me and I was not sure in that moment if I would survive another shot such as that. A wave of relief washed over me as his hand tapped my leg three times.
As quickly as the fight began it was over. I stood victorious in front of the crowd. My coaches, teammates and friends all erupted in jubilee. Back in the dressing room my hands shook uncontrollably as the professional tape job was cut away. Andy, the gentlemen who just moments before shattered my money maker, stepped into my warmup area looking pretty unscathed and extended his hand. He congratulated me on my victory and we exchanged pleasantries about training until a friend handed me a frosty cold adult libation. I didn’t pay for a drink all night after that.
During my third combat deployment as a Ranger I estimate that our platoon did somewhere close to 100 direct action raids. It wasn’t abnormal to hit two or three objectives in a single night. On one evening that was not that different from the rest, I recall a very large Iraqi man charging at the squad that I was attached to as we entered the front door.
According to the rules of engagement we could have shot him but no one did. Although the man presented himself as a threat he didn’t have a weapon in his hand. I struck that man once, hard, right in the middle of his face. My friends unceremoniously flowed passed him as if he was as inanimate as a coffee table. The threat had been controlled. Those same exact men that erupted in celebration just months before when they were watching me in that cage stepped over the bleeding man to gain access to the back room of the house in case there happened to be additional threats.
I was sitting at a football game a week ago when these two distinct memories came to surface. Someone described one of the players as a “Warrior” and I couldn’t help but find that designation inaccurate. While I respect the athleticism and sacrifice of football players, and professional athletes in general, these individuals are not warriors. Their intent is crowd appeal and approval. They are entertainers. They are idolized for their feats and are rewarded with fame, accolades and Escalades. They sacrifice themselves for self gain. These men are gladiators. These men occupy arenas for the purposes of entertaining the masses. I myself have occupied those arenas, sacrificing myself for the entertainment of those in attendance. Yet even in the most tumultuous of athletic pursuits and endeavors I had not earned the title of “Warrior.”
A Warrior is a quiet professional, one that also sacrifices his body, his youth and his mental health but not for applause or recognition. He commits himself to his craft and dedicates his life to a cause that few will ever understand and even fewer still will ever see. He walks until his feet are bloody stumps hoping those dear to him will never experience the noose of tyranny. He voluntarily deploys himself to the most austere environments in the world and repeatedly does the dirty work of his nation. Decisions that would take most weeks to make he decisively executes before his next inhalation. He holds the life of those around him in the distal phalanges of a single finger. He flows silently into the homes of the world’s most dangerous men with the autonomy to take their lives. He has no concern of who feeds upon his cost, and his victories will never be celebrated in a packed stadium. And after the battle is over and the smell of war has left his nares the memories of his actions will be carried like cinder blocks upon his back. He will continue to shoulder more than his share of the task, without ceremony. This man is a warrior. This man is the reason we can sit and enjoy the displays of the gladiator.
A. Front Squat 1 RM
B. 30-20-10 reps of:
OHS (75/55)
Row 250m between rounds
Rest Day
10:00am WOD
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats