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11/17/2017

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Announcements

Don’t forget that we will be closed tomorrow for our “Coaches Adaptive Seminar”. The teamer will be moved to Sunday at 10am (Open gym still available)

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

10x Dislocates w/ PVC

10x OH Squats w/ PVC

10x Russian KB Swings (53/35)

10x Goblet Squats (53/35)

:10 Ring Support Hold (Top)

:10 Ring Support Hold (Bottom)

Gymnastics

4x 6/4 Muscle-Ups + Max Effort Ring Dips

-6/4x Muscle-Ups

-Immediately into Max Effort Ring Dips

-Alternate w/ 3x 8 S.L. Bulg Split Squats

-Rest 1:00 between exercises

Muscle-ups

Ring Dips

Weightlifting

3x 8 Single Leg Bulgarian Split Squats

-8x Per Leg

-Weighted with KettleBell

-Alternate w/ 4x 6/4 MU + ME Ring Dips

-Rest 1:00 between exercises

Bulgarian Split Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

25′ Handstand Walk

10x Ring Dips

15x Goblet Squats (70/53)
Scaling Options:

HSW = 5x Wall Climbs

R. Dips = Bar / Paralletes

Gob Sqt = Load (53/35)

11/15/2017

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Announcements

Holiday Hours:
Thanksgiving: 9:30 Turkey Teamer
Black Friday: 8:45am, 9:45 and noon only

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Grip Deadlift

5x Clean High Pulls

5x Muscle Cleans

5x Front Squats

5x Hang Cleans

Weightlifting

EMOM 15:00

• 1x Halting Clean @ Above Knee

-Hold Pause :02-:03 above knee

Halting Clean

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 4:00

15/12x Assault Bike Calories

12x Wall Balls (20/14)

12x Pull-Ups

-Rest 2:00 between rounds
Scaling Options:

AB Cal = Calories

WB = Load (16/10)

PU = Jumping PU/Ring Rows

11/14/2017

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Announcements

Holiday Hours:
Thanksgiving: 9:30 Turkey Teamer
Black Friday: 8:45am, 9:45 and noon only

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Inch Worms

10x Arch to Hollow Swings

15x Squat Jumps

Gymnastics

4x 6/4 Strict Pull-Ups + Max Effort Kipping Chest to Bar Pull-Ups

-6/4x Strict Pull-Ups

-Immediately into Max Effort Kipping CTBPU

-Alternate w/ 3x 8 S.L. Glute Bridge

-Rest 1:00 between exercises

Strict Pull-Ups

Chest-To-Bar Pull-ups

Weightlifting

3x 8 Single Leg Glute Bridge

-8x Each Leg

-Weighted with Dumbbell/Plate

-Alternate w/ 4x 6/4 Strict PU + ME CTBPU

-Rest 1:00 between exercises

Single Leg Glute Bridge

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:00

*Ascending Ladder (1-2, 2-4, 3-6, etc.)

Squat Cleans (185/125)

GHD Sit-Ups
Scaling Optinos:

Sqt Cl = Load (155/105) (135/95)

GHDSU = Ab Mat Sit-Ups

11/13/2017

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Announcements

Holiday Hours:
Thanksgiving: 9:30 Turkey Teamer
Black Friday: 8:45am, 9:45 and noon only

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Sn Grip Deadlifts

5x Snatch High Pulls

5x Muscle Snatch

5x Overhead Squats

5x Sotts Press

5x Squat Snatch

Weightlifting

EMOM 15:00

• 1x Halting Snatch @ Above Knee

-Hold Pause :02-:03 above knee

Halting Snatch

Metcon

Metcon (Time)

5 Rounds:

21/18x Calorie Row

15x Alternating DB Snatch (60/45)

9x Burpees

-Rest 1:30
Scaling Options:

Cal Row = Calories (18/15) (15/12)

Alt DB Sn = Load (45/30)

Burpees = Reps (7 or 5)

11/11/2017

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Announcements

Holiday Hours:
Thanksgiving: 9:30 Turkey Teamer
Black Friday: 8:45am, 9:45 and noon only

Crossfit Pushin Weight – CrossFit

Metcon

Metcon (Time)

Teams of 3:

Partner 1: AMRAP Bike Calories

Partner 2 & 3: Complete the Following

100x Wall Balls (20/14)

75x Toes to Bar

50x Hang Cleans (135/95)

25x Thrusters (135/95)

50x Chest to Bar Pull-Ups

75x GHD Sit-Ups

100x KB Swings (53/35)

11/10/2017

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Announcements

Holiday Hours:
Thanksgiving: 9:30 Turkey Teamer
Black Friday: 8:45am, 9:45 and noon only

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

10x Dislocates w/ PVC

10x OH Squats w/ PVC

10x Russian KB Swings (53/35)

:10 Ring Support Hold (Top)

:10 Ring Support Hold (Bottom)

Gymnastics

4x 5/3 Muscle-Ups + Max Effort Ring Dips

-5/3x Muscle-Ups

-Immediately into Max Effort Ring Dips

-Alternate w/ 3x S.L. RDLs

-Rest 1:00 between exercises

Muscle-ups

Ring Dips

Weightlifting

3x 8 Single Leg Romanian Deadlifts

-8x Per Leg

-Weighted with Dumbbells

-Alternate w/ 4x MU + ME Ring Dips

-Rest 1:00 between exercises

Single Leg Romanian Deadlifts

Metcon

Metcon (Time)

30x Power Snatch (75/55)

30x Ski Erg Calories

30x Power Snatch (75/55)

~Rest 3:00~

15x Power Snatch (95/65)

30x Ski Erg Calories

15x Power Snatch (95/65)
*15:00 Time Cap

Scaling Options:

Pwr Sn = Load

Ski Erg = Calories

11/8/2017

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Announcements

Holiday Hours:
Thanksgiving: 9:30 Turkey Teamer
Black Friday: 8:45am, 9:45 and noon only

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Grip Deadlift

5x Clean High Pulls

5x Muscle Cleans

5x Front Squats

5x Hang Cleans

Weightlifting

EMOM 15:00

• 1x Halting Clean @ Below Knee

-Hold Pause :02-:03 below knee

Halting Clean

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

3:30 Running Clock

Buy-In: 300M Run

w/ remaining time AMRAP of,

4x Dumbbell Power Snatch (70#/50#)

4x Box Jump Overs (30″/24″)

-Rest 1:00 between rounds
Score per round is total reps completed after the run.

Scaling Options:

Run = Distance

DB Pwr Sn = Load (50/35)

BxJO = Height (24/20)

11/7/2017

By: 0

Announcements

Holiday Hours:
Thanksgiving: 9:30 Turkey Teamer
Black Friday: 8:45am, 9:45 and noon only

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

10x Arch to Hollow Swings

10x Squat Jumps

10x Dislocates w/ Lunge

:30 Jump Rope / 30x Double-Unders

Gymnastics

4x 5/3 Strict Pull-Ups + Max Effort Kipping Chest to Bar Pull-Ups

-5/3x Strict Pull-Ups

-Immediately into Max Effort Kipping CTBPU

-Alternate w/ 3x 8 Reverse Lunges

-Rest 1:00 between exercises

Strict Pull-Ups

Chest-To-Bar Pull-ups

Weightlifting

3x 8 Reverse Lunges

-8x Per Leg

-Weighted with Dumbbells

-Alternate w/ 4x Strict PU + ME CTBPU

-Rest 1:00 between exercises

Reverse Lunges

Metcon

Metcon (Time)

5 Rounds:

4x Squat Cleans (225/155)

5x Bar Muscle-Ups

40x Double-Unders

*15:00 Time Cap
Scaling Optinos:

Sqt Cl = Load (185/125) (155/105)

BMU = 10x CTBPU / 10x Pull-Ups

DU = 50x Singles + 5x Burpees

11/6/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Sn Grip Deadlifts

5x Snatch High Pulls

5x Muscle Snatch

5x Overhead Squats

5x Sotts Press

5x Squat Snatch

Weightlifting

EMOM 15:00

• 1x Halting Snatch @ Below Knee

-Hold Pause :02-:03 below knee

Halting Snatch

Metcon

Metcon (Time)

6 Rounds:

15/12x Calorie Row

10x Burpees

5x Strict Handstand Push-Ups

-Rest 1:00
Scaling Options:

Cal Row = Calories (12/10)

Burpees = Reps (7 or 5)

StHSPU = Kipping / PsU

Barbells, Beauties, and Badasses

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Struggling to lift heavy weight, doing burpees on the floor, covering yourself in chalk and laying in pools of sweat might not seem like the time in your life where you may feel most attractive. But often, feeling or looking your worst is the time that you are becoming your best. Case in point: the daily triumphs of finishing workouts at CrossFit Pushin Weight.

Day in and day out I have the pleasure of seeing women (and men) come through the doors of our gym and undergo transformations. It only take a few weeks for me to start witnessing slight changes in a new athlete/member. Although these changes don’t happen overnight, they are taking place each time an athlete opens our front door. It starts small— something like the cadence of their purposeful walk, holding their shoulders a bit more erect, or even have a millimeter-wider smile— and over time, these small pieces add up to monumental transformations.

We get praises on our tight-knit community on a daily basis. Are we perfect? Of course not. But is our community the one thing that I’m most proud of? HELL YEAH it is. I remember a conversation with a potential client who was nervous about joining. She asked, “But what are the women like?” I knew she was thinking of group fitness classes she’d been to before: the ones with ridiculously bitchy women who gossip, form cliques… and make you feel inferior about your clothes/technique/whatever. That world could not be farther from our world. Immediately I wanted to tell her that our women are awesome, supportive, beautiful, encouraging, funny, and most of all: NOT catty! But telling her all that just sounded like I’m trying to sell my gym. So my response was simple: “You have to meet this group to understand this group.”

Within the female membership at CrossFit Pushin Weight we have students and teachers, doctors and nurses, daughters and grandmothers, Olympic athletes and athletes who have never been called an athlete in their life, sisters, best friends, and partners. I wanted to figure out a way to showcase and celebrate the diverse, dynamic, accomplished women who support each other and sweat together every day. But how can I showcase all this beauty and badassery? I thought. How do I show the ladies the strength and grace I see in them everyday? How do I show them the beauty that they readily see in each other, but find more challenging to see in themselves?

Growing up in athletics and constantly being both behind and in front of the camera, I know the boost of confidence you can get from a photoshoot. And I have to admit, every time I have pictures taken of my own family, the undertaking is so stressful that I swear I won’t ever do it again. But it always works out that a few weeks later, I receive the gorgeous photographs and realize having documentation of that stage in my family’s life was well worth any stress beforehand. The same had to be true for my gym family. I realized a photoshoot would be the perfect way to showcase the beautiful badassery at CrossFit Pushin Weight.

A photoshoot for 30+ people is no small undertaking. Take the stress of a photoshoot for a family of 3 and go ahead and multiply that by 10…. or more. When I presented the idea of a photoshoot to our members, it was met with enthusiasm but lots of uncertainty. “What will I wear?” “What to do with my hair?” “I’ve never been photographed before!” “I’m camera-shy!” “I don’t know how to pose!” Meanwhile, I’m over here all like, “LADIES! We aren’t going to be on Vogue!!” But I had forgotten that being photographed (in fancy clothes, no less) was reeeealllly stepping out of a comfort zone for many of these athletes. But the girls turned to each other for support, just like they do in the gym. Videos, photos, and banter began within our closed FB group. People were sharing clothes, shoes, and ideas. Support came from within, and dresses and equipment were being hauled to the location. As the event approached, I was stoked to see that the girls were reaching outside their comfort zone just the way they do when approaching a tough workout.

I knew hiring the right photographer would be key. My friend Ashley Barnett (a beautiful badass herself) and her husband Jeremy (the nervous lady-whisperer) own Adroit CrossFit and a photography business called We are the MitchellsAshley B. speaks the same language as my athletes; she understands the beauty in strength and she celebrated it right along with us. As our beautiful babes stepped in front of the camera, we laughed and drank and even cheered them on as if they were finishing a grueling training session. Huge shoutout to my longtime friend and interior designer (Avery Frank Design) who lent us his beautiful house for the photoshoot.

A fashion photoshoot for a gym? But we wear t-shirts and sports bras and tennis shoes! Yes. And we can be baddass and beautiful all in one! The special part about a photoshoot with your training partners is celebrating our bodies for what they look like AND for what they can do.

I hope you all love the pictures as much as I do. I cried tears of happiness, joy and pride when I looked at each one of you. Thank you for coming along on this journey, stepping outside of your comfort zone, and celebrating yourself and each other. I hope YOU see the beauty I see, and that you continue to look for that beauty in yourself.

By combining the beauty of a fashion shoot with our supportive female community, I was confident this was going to be impactful. To my delight, I was right.

Love and lifts,

Ashley