CrossFit Works » new crossfitters

Working on the little stuff

Jen — Wed, 24 Nov 2010 15:01:05 +0000

Witnessing people figure something out that they’ve been struggling with for weeks or months never gets old. Watching people try something new and a little intimidating is also always inspiring.

These girls got on gloves for the first time and worked with Ruben on some punching!

Nice double unders!

Last night in the 5pm Sarah got double unders. Not one or two, but a bunch strung together. Last night, Alan from Sunnyside did his due diligence working on his squats holding on to the handles of the GHD machine. Not fun while your teammates are back squatting weight on barbells, but necessary. Bryant from Tucson High has been using his lacrosse ball outside the gym to work on his tight muscles.

CrossFit Kids have been working their shoulder presses to perfection.

Robin and Ben, in their third week of crossfit classes were doing kipping knees to elbows this morning.

The 6pm class spent plenty of time working the correct bar travel path in the clean.

All these little moments of attention and focus add up to awesomeness!!

For a few thoughts on gravy and how not to use gross canned “gravy”, go here: www.paleofoodlist.com

Keep these upcoming events in mind too!

FREE COMMUNITY CROSSFIT WORKOUT

Saturday Dec 4 at 1:00pm CrossFit Works will host a free community workout. This is your chance to bring your neighbors, friends, family, colleagues, and most importantly, your enemies, to try out crossfit. This workout is appropriate for all fitness levels.

Women’s Self Defense class December 12

This 90 minute Technical Krav Maga women's only class, will cover ground assaults, defensive tactics and escapes. 

Learn effective techniques to survive potential ground attacks.

No previous training is necessary to attend this intense yet fun-filledreality based workshop.


For details on the special rate for CrossFitters visit:

http://combatfit.webs.com/apps/webstore/products/show/511552

Becoming a CrossFit Class

Jen — Tue, 20 Jul 2010 17:26:35 +0000

Yesterday my 6am and 6pm classes did some work on becoming closer. This can be a little intimidating for new people sometimes. The we-are-in-this-together feeling is the most awesome aspect of training in a crossfit gym, but maybe can be tough to get into if you are new. Ryan C. was at the 6am class this week and noticed that they run as a group on their warm up run. That was such a cool observation. For those of you just choosing a home class and getting started with us I want to assure you that as much as these folks like joking around with each other they love watching new folks get into CrossFit and become a part of their teams. We’ve got Seth and Sarah and Vicente in the 6pm. Sarah, thank goodness, is going to help Midori and Angelica hold down the women’s end of class. Seth is going to keep David on his toes and Vicente is going to remind me to explain the workouts thoroughly. Andres’ 5:30 class is a cool unit as well and they are embracing some new folks like Tim and Sarah. To all of you choosing home classes and getting settled in, use these folks as your resource. Ask them tons of questions and don’t be afraid to challenge them either! And to those of you in classes with new members, be like the best neighborhood welcoming committee. Maybe bring them a casserole or something. Paleo of course.

Click here to view the embedded video.

Partner wallballs are a good way to work together. I’d say Jordan S. and Jordan S. (no, that is not a typo) and Paul and Ryan had the best versions going on. Check them out. My classes also did some partner handstand pushups which is a quick way to have to get sweaty and be responsible for each other’s safety. Angelica and David were fantastic as a team and Vicente was convinced that as long as you don’t noodle your arms unnecessarily and that you trust Jason Westmoreland because he is strong-like-bull then you too can do partner hand stand pushups. Success.

Elements Class Puts Some Weight on the Bar!!

Jen — Mon, 19 Jul 2010 17:02:38 +0000

Even just glancing over to watch the Elements Class every now and then I can see serious progress. Today, they were getting some weight on the bar in the front squats. Check out Rachel’s! Her elbows are properly, up high, hidden behind the plates. Evan’s is nice too. All you regular CrossFitters should check yourselves. If your stuff doesn’t look as good as the Elements class what should I do with you???

Wednesday July 28 7pm will be the next Level I Nutrition talk. If you haven’t been yet to get down the Paleo Basics, then be there! As always free and open to the public.

Winter Open is Closed! and field identification of a future CrossFitter

Jen — Fri, 15 Jan 2010 04:24:08 +0000

Registration for the Winter Open is closed. We are full. We have 55 athletes registered to compete. Just thinking about seeing you all do your thing is exciting. Your workouts will be announced on Jan 19th and you will receive emails and instructions from us soon. Ummm, I still really need judges.

I love running the On Ramp. I love to talk about CrossFit so it is like a dream come true to have a group of new people every couple weeks that I get to talk CrossFit to. I also love, deeply, seeing someone transition form being tentative or nervous or really deconditioned or all three to being confident and strong and excited about the possibilities. This work I do, this job I have, is immensely gratifying. I like to test myself with all the new folks. I try to decide right away who will take to CrossFit like a lizard to a hot rock, who will need tons of coaxing like getting a chickadee to land in your hand for sunflower seeds, and who will give me the polite “tried your thing and it ain’t for me you nutty girl”. So, you all should look for Rosa in the AM On-Ramp. She is kinda quiet and we’ll have to be giving her a send off pretty soon because she is headed out to Basic Training, but Girl has got the marks of a future CrossFitter. Matt T. and I taught the box jump on Wed. I asked if anyone wanted to try the tall plyo box. No takers. Until Rosa volunteered. She jumped right up, landed on top, and fell off backwards, landing on her a**. Slightly terrifying and probably a little embarrassing. Alright, we carried on with our workout and I asked her at the end of class if she wanted to try again. All her fellow On-Rampers held their breath and Rosa jumped. She made it of course. No problem. Cool. Welcome to CrossFit Rosa.

Yo, Yo, Yo-What’s the Scenario?

Jen — Wed, 23 Sep 2009 12:45:20 +0000

It was so cool watching those bar muscle up progressions yesterday and what’s up with Matt T. very quietly and under the radar dashing out for a little running during the “rest” intervals?

Leave it to A Tribe Called Quest to ask all the right questions. We have some new scenarios that will soon be in place here at CrossFit Works. All new scenarios are under implementation to make you all happier and, of course, better CrossFitters. I will be posting and announcing them gradually, so keep your eyes and ears open!

The first new scenario is that our Saturday 10:00am class is being replaced by an additional Open Gym time which will be from 11:00 to 1:00. It will still be family friendly, although as always you will have to help us make sure your kids are safe and so are our athletes.

The second scenario is that we will host a Saturday PR session every 4 weeks. In case your lifting lingo is still developing, that stands for The-Best-You-Can-Do, or maybe it is Personal Record. Dave will host the PR session. You will be able to choose which ever lift you would like and work to your PR, no rush, at your own pace with some excellent coaching. OUR FIRST PR SATURDAY SESSION IS OCTOBER 3 FROM 3:00-4:30pm. You must sign up in advance on the sign up sheet on the counter because this will be limited to 10 people. The next PR Saturday will be on October 31, also from 3:00-4:30. I think if you come in costume you get an additional 10lbs added to your lift? I’ll check into it.

Also, a huge welcome to our evening ON-RAMP SESSION, now into their second week. It is a little wild to have your introduction to CrossFit take place at the same time people are doing muscle ups and jumping onto giant stacks of tires, but these folks are hanging in there. Say hello to them and prove me right that you are all really very nice and friendly.