Thursday

Weight room 

Rest day

CrossFit

a) 3 rounds 
    S2O 95/65# max reps
    KB swings heavy max reps
    Front squat 95/65# max reps

b)  Sprint 200
     Rest 1:00
     Sprint 400
     Rest 2:00
     Sprint 800
     Rest 4:00
     Sprint 1600

Next Wednesday is the last day to pre order the new "live like an athlete" FCSC t-shirts. If you want to make sure you get one in your size and color get one ordered by next Wednesday.

Wednesday

Weight room

Clean1 + Clean2 + Clean3 
1-1-1-1-1
Push pressx2 + jerk
1-1-1-1-1
Squat
3-3-3

CrossFit

a)  8 rounds
     Clean 1
     Clean 2
     Clean 3

b)  5 rounds
     10 HSPU
     10 T2B
     10 box jumps 30/24"

 

Athlete Profile: Connor

Connor has been training at FCSC for 6 months now and has made tremendous progress both in terms of overall physical fitness improvement but also mental growth. Below is a quick interview with Connor highlighting some of the progress that he has made as an Athlete and as a person. 

What was your athlete background before you started doing CrossFit? 

-I played Division I baseball as a catcher for a year before I had to leave the team after I torn my pec (chest) muscle and deciding to pursue educational interests. After that I became obsessed with fitness, mainly running and lots of cardiovascular work, I dropped down to 130 pounds…. it was wasn’t pretty. 

What brought you to CrossFit and FCSC?

-I kept seeing guys that were as ripped as me but 60 pounds heavier and throwing around massive weights like it was nothing…. That’s what I ultimately wanted. 

Crossfit is a major departure from lots of long distance running and pure cardiovascular work, how was making that switch and how did it effect your cardio?

-Initially, i was really cocky and felt that i consistently needed to do more and more. I thought it was all about sweating hard and jacking your heart rate up. The smart training concept was a little lost on me. After a little while, and more then a little hand holding from the coaches, i learned to put my ego aside (with Brian and Tim's help haha), and to listen to the trainers and embrace the philosophy and community of FCSC. Since then I have not looked back and put on 30lbs of muscle and all of my lifts have either doubled or tripled and my one mile sprint time still remains around 5:40.

It is common for runners and other endurance athletes to feel intimidated by weightlifting. Did you feel this and how did you over come it? Do you have any advice for endurance athletes?

-I was humbled by weightlifting to say the least. My advice to endurance athletes is to not be scared of change. Dedicate a month or two to nothing but strength training. Listen and follow to the coaches programming. 

Whats your favorite thing about FCSC?

-Family

How has FCSC changed you?

-Ah man so many ways, I'm happier, healthier, stronger, more humble, and i want to think I'm more coachable (he totally is)

Any suggestions for starting athletes?

-If your willing to do the following you will see improvements like never before:

1. Listen to your coaches
2. Put your ego aside
3. Forget weight numbers when starting, focus on the correct technique and the numbers will follow. 
4. Don’t be shy, I’m 22 and act like a 4 yr old in the gym. I have fun but train hard, and that’s what FCSC is all about. 

A list of Connors improvements, achievements and PRs in the 6 months that he has been here:
Body weight: 135 to 165 

FCSC competition team  

Back squat 135 to 285

Clean and Jerk 105 to 225 

Murph 33:57 to 26:17

Pull ups 12 to 42

We are very proud of Connor as he has truly transformed himself in the short time that he has been here. He has become a great and integral part of our community. If you see Connor around the gym, give him a high five, and be sure to ask him what goal or competition he is chasing, this kid is going places! 

-FCSC Staff 

 

Tuesday

Weight room

Rest day

CrossFit

a)  3 attempts for max pull-ups

b)   Run 800
      10 deadlifts 
     20 box jumps 24/20"
     30 KB swings 24/16kg
     40 wallballs 20/14#
     30 Kb swings 
     20 box jumps
     10 deadlifts
     Run 800  

400/260	285	185
375/245	265	175
335/220	235	155
300/195	215	140
275/180	205	135
245/160	175	115
225/155	165	110

Nick just graduated from the Skills Program. Nick came in as a self proclaimed couch potato and with a little hard work finished skills with some brand new skills: pull-ups, a nice squat, and a sweet clean and jerk. Nice job Nick.

 

Monday

Weight room

Snatch1+ snatch2 + snatch3
1-1-1-1
OHS
3-3-3-3

CrossFit

a)  In 20:00 1RM snatch

b)  5 rounds
     8 thrusters 95/65
     8 burpees
     8 power snatch 95/65#
     8 pull-ups

Happy monday all! This was a very busy weekend at FCSC!

Connor and Julie (a.k.a. JRAP) competed this weekend. Julie, took first place in her division! This was Connors first competition and he did really well, learned a lot, and really came away from the competition hungry and with a new set of goals to work towards, talk about two great competitors! Tron and Allistar ran the Tough Mudder this weekend and from all accounts had a great time! I am sure they all have some great stories so make sure you ask them about their experiences! We are proud of you guys! 

Lastly, we hosted Heather and OPENutrition this weekend! It was a really great seminar and everyone came away from it with some great knowledge about their diets. Starting today, we are launching the 5 week OPENutrition challenge! Eat a whole foods diet of lean meats, fat and veggies for 5 weeks and track how you feel and see what happens. If you where unable to make it to the Seminar come on in and talk to Brian or Tim if you want to join in the 5 week challenge! It will be well worth your time and effort! 

This weekend offers a great snapshot of what we at FCSC are all about. Several people entered into competitions, not just for the sake of competing, but to push and test themselves. To find their limits and then through hard work get past them and grow. We had over 15 people come to OPENutrition for the same reason. To learn how what they eat affects their bodies, mood and performance, and then apply that information in the pursuit of self improvement. Lets all learn from the people in our community and set some S.M.A.R.T. goals and then march steadily towards them, be it coming in 3 days a week, getting your first pull up, losing a couple of pounds or getting that body weight and a half Clean and Jerk. After all, thats what this is all about ladies and gentlemen….. So what are you working towards?!

See you all at the gym for a great week of training! 

Friday

Weight room

Power snatch 3-3-3-3
Power clean 3-3-3-3
Jerk 3-3-3-3

CrossFit

a)  5-4-3-2-1 Stones

b)  100ft Prowler
     5 tire flips

The OPENutrition lecture is this Saturday and Sunday. You can sign-up for one or both days. For more information and to sign-up click here. 

Julie and Connor are competing at the Legends Competition today and tomorrow. Good luck guys

Our new "Live Like an Athlete" (does not mean to do a lot of coke and hit women) shirts are now available for order. 

Thursday

Weight room

Rest day

CrossFit

a)  Establish a max height Box jump

b)  8 rounds
     4 deadlifts
     Run 200

400/260	315	205
375/245	300	195
335/220	275	185
300/195	245	160
275/180	225	155
245/160	205	135
225/155	185	125
205/135	165	110

 The kids are killing it in the summer weightlifting program

Wednesday

Weight room

Power clean + clean2   
3-3-3-3
Jerk
2-2-2-2
Squat
3-3-3

CrossFit

a) 3 rounds
    Run 200
    20 KB swings 24/16kg
    20 wallballs 20/14#

b)  5 rounds
     5 Power snatch
     20 double unders

Max	Men	Women
225/155	185	125
205/135	165	110
185/125	145	100
165/110	135	85
145/100	115	75
135/95	110	70
125/85	100	65
115/75	95	60

The OPENutrition seminar is this weekend. I cannot stress enough the importance of eating right. You know who is working with Heather and OPENutriton?
THIS GUY!!!!!

Food, it makes a difference !!!!!

Weight room

Rest Day

CrossFit

a)  In 20:00 establish a 1RM clean and jerk

b)  8 rounds on the 2:00 interval
     Run 200
     AMRAP of push ups in remaining time

BAM!!!!

 

Monday

Weight room

Power snatch + Snatch2 
3-3-3-3-3
Jerk
3-3-3-3
Squat
3-3-3

CrossFit

a) Dynamic Push-ups for height

b)  3 rounds
     Run 400
     10 Front squats
     20 pull-ups 

Max	Men	Women
275/180	165	110
250/165	155	105
225/155	135	95
205/135	125	85
185/125	110	65
165/110	100	60
155/105	95	55

There is a new system for determining your workout weights. Use the above chart to find your max front squat and use the weight listed to the right for the workout. For example if your max front squat is 225 or greater but less then 250 your weight for this workout should be 135/95#. 

Using the correct weight for workouts is crucial to developing as a CrossFitter of any level. By knowing what your max is and using these charts you can correctly choose a weight that will help you develop your skill with the movement, move with full range of motion and correct form for all the reps in the workout, and prevent injury. The correct weight will also allow you to maintain your relative maximum intensity for the workout. This is how you get fit and get the most from our program.

In keeping along the lines of getting the most out off CrossFit, nutrition is a huge component to being healthy and improving performance. The OPENutrition lecture this weekend is a great way to get all the information you need. There are still a few spots available. Click here for more information and to register.

Before or after the workout check out the whiteboard by the shoe rack in the weight room. Each day there will be workout specific mobility drill written. There are lacrosse balls and rollers underneath the white board as well as bands and attachments on the column for you to use to take care of your tissues and joints. Ask a coach to show you how to perform the drills if you need help with the drills.

 

Sunday

Open Gym at 9:30