A lot of videos from the lifting session this past Thursday. As always check out what you did right and what needs to be improved upon. This session was amazing as far as the numbers go. It seemed like everyone at least set a pr in either the snatch or clean & jerk and even some pr'ed both! It really hit home for me when Alison made the statement that she never thought she would be able to lift these weights. Well Alison, and all CFB'ers, put in the work and you will reap the results. Congratulations to all of you and let's make this a great year!
WOD
Congratulations to our new Coach!
Being Christmas Eve I want to say thank you to all of the CrossFit Beloit members! It is truly an honor to get to be apart of everyones' growth and see your amazing progress. From 1st muscle ups to gaining the ability to overhead squat below parallel. It is all impressive to witness!
Going into the new year there are going to be some changes taking place at the gym. The bill pay system is getting switched over to Front desk and we will also be bringing in some new coaches. First up is our girl Alison. She just completed her level one last weekend and then this week she gets her first Muscle up! Make sure you give her a big high five for each of those big accomplishments. Marshall will be getting his level one in January and is taking over the 12:30 class which brings up a depressing topic. The CFB community will be losing our amazing coach Seth Hendricks. He is moving to Minnesota where he is opening a CrossFit! I am really sad to see him go but very excited for the opportunity for him to change lives in a new location.
So this Saturday the 28th at 8 am please join us for the going away wod. We will be doing some skill work as well which involves Seth's favorite way to rip his hands. And, if we are really lucky he may even demonstrate his crazy ass salmon ladder.
Holiday Schedule
We will have CrossFit Class on Christmas eve Tuesday December 24th at 5:30 am, 7:15 am, and 8 am. There will be no evening classes. Christmas day the gym will be closed.
Classes will resume on Thursday with the normal schedule.
12 Days of Christmas!
Well it is that time of year again and that means the infamous wod: "The 12 Days of Christmas!" For those of you unfamiliar with the wod please hydrate well and bring your favorite chugging beer. Now this morning Emmet and Alex came in to give it a test run. Their choice of beer was Guinness and Bud Heavy respectively. These would not be my first go to selection, but to each their own I guess. And for those of you hard core paleo gurus, and those not of age, you can sub in snatches in lieu of a 12 oz beer.
As always below is Jeff's break down of the wod. A few key aspects are that there are 364 reps total, you are half way once you get to the 7th Clean & Jerk on your 10th round, and there are only a total of 12 burpees!
See you all tomorrow morning!
Turkey Takedown comp!
I just want to give a big thank you to the support of everyone at the Turkey Takedown this weekend! It was awesome to hear the cheers of the community each time a CFB athlete was announced. We had some very inspirational performances for all of the athletes. I was proud of myself just for finishing the first workout. I had this demon in my head telling me to walk the whole time but I never did. Finished the wod in 23 minutes! Alison hits her Bear Complex at 140 lbs to finish with the highest weight and I must say is incredible considering her clean and jerk max is only 5 lbs more! Joe was our all-star finishing 1st overall with not a single person even close to him. And to cap off the weekend he had the fastest time overall in the last workout in all divisions.
But the most impressive performance was from Katie. Just to give you a heads up the athletes were put thru 5 wods previously that make most competitions look like a walk in a park. I felt like a bag of assholes on Sunday and I have done comps like these before. The last wod is 3 rounds of 9 toes 3 bar and 9 shoulder to overhead at 95/65#s, then 2 rounds of 15 kipping only pull-ups and 15 Hang power cleans at 135/95#s, and finally 21 wall balls 20/14#s and 21 Deadlifts at 225/155#s with a 12 minute time cap. Katie pushed thru the first 2 coupletes and then went on to the wall balls with less then 1 minute left. What she did from there was heroic. Obviously she was exhuasted and her heart rate was maxed; but she kept picking up that ball and throwing it up to the target. Everything in her physical apperance said quit and no one would have blamed her if she did; but she did not, and she pushed thru and finished all of her wall balls! I could not be prouder of a individual that I coach. Katie's push in that last minute was a thing of inspiration. Quit never entered her mind and that is something to admire. Great job Katie!
