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My New Friend Fran

My New Friend Fran

"After nearly 2 ½ years of CrossFit, today I did my first RX Fran, and I couldn’t be happier with what Fran taught me, even if my lungs hate her right now."

WHY do you do CrossFit?

When I first began Crossfit in October 2012, I was at rock bottom, both physically and emotionally. Although I had previously been active, fit, strong and healthy, I let myself unravel, like a yo-yo….once again! Don’t be deceived by the smile, I felt miserable inside! As my food addiction increasingly ruled my …

Keeping First Things First

The Score matters. The score of the baseball game, football game or Lacrosse match determines whether you win or lose. Likewise, in other sports: the score, time, finishing place and/or various personal athletic performance statistics matter. After all, the reasons many of us take part in sports is to compete and to …

Finding Grace

Some days you complete the workout with the speed, beauty, and elegance of a gazelle. Other days you smash yourself in the chin with a barbell.
5 Things to Consider When Searching for the Right CrossFit Box

5 Things to Consider When Searching for the Right CrossFit Box

CrossFit isn’t like anything you’ve ever done before — it’s challenging, exciting and tough. All of these are what make CrossFit one of the top training and fitness programs. It’s also why it’s important to make sure you’re training at a box where you feel comfortable and supported and also get great …
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Contagious Motivation in 1 Simple Question

Every once in a while, I open my up my Facebook account for Q&A’s which I answer on my blog. As a trainer, coach, and athlete, the questions never seem to revolve around how much I can deadlift or snatch, my percentage of body fat or how much I weigh. Hands down the most common...

Little Victories

Last weekend was extremely hectic for me – what else is new. I actually wanted to get this post written on Sunday but sometimes in life the big post-finishing victory isn’t in the cards. That’s ok though – life is really built from all of the LITTLE victories. The times we remember to add some...
cf games

Behind the Scenes Look from the 2014 Games

Rich is still the man.  Camille made the podium… in a big way. And I had the pleasure of seeing it all, as many of you did.  However, I had a different vantage point than many people this year.  I am a chiropractor and I had the fortune of being invited to treat the athletes at...
Fran

Freytag Fran

Yesterday was Fran Day at CFWN. To the true (nutso) CrossFitter, that means all day was Fran Day – alternating feelings of self-doubt and confidence; nausea and lightness; increased heart rate and deep breathing. It’s coming and it’s too late to improve. I mean, technically, it’s just a WOD. But …
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Think of Fitness as Food

Think of fitness as food. The globogym is your major fast food chain. You walk in a McDonald’s anywhere in the world, you know what you’re going to get. Same goes for Planet Fitness, The Edge Fitness and most of those other 24 hour gyms you see everywhere. CrossFit is like a locally owned Italian...

Sorry I Dripped My Face Sweat in The Chalk Bucket

It’s been a minute since I’ve been ashamed of my sweat. I remember the days of high school when a hot day would come break the southern California streak of perfectly perfect weather and I would have to pick out a dark shirt to wear for the day. Sweat is less noticeable in black. But...

The Importance of Self-Talk For Peak Performance

I’ve discussed in several posts the importance and affect self-talk can have not only on your state but your athletic self-talk performance as well. Self-talk, that is, what you say to yourself absolutely has a significant influence on performance, both good and bad. It makes sense that if you tell yourself you’re …

Natural Weight Loss with the Help of Qi Medicine

Did you know that one of the most common problems faced today is obesity? And sadly, the fast food phenomenon affects both kids and adults. But that’s not all. Being on the heavy side also means higher risk of heart disease, diabetes and respiratory diseases among others. So what can you do? Lose weight, of...
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We do CrossFit and we flipping well love it - right? *waits for cheers to settle* It's damn...
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Tuesday, Sept. 23rd WOD: With 12 mins to complete: 4 rounds of: 15 shoulder to OH 135/95 15 C2B pull ups 50 double unders With the remainder of the 12 min: AMRAP of: Lateral burpees over barbell Score = # of burpees

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323er Friends/Fam: We have a couple rare openings in TONIGHT's 7:30pm On-Ramp Free Trial, in case anyone you know has been pondering a CrossFit adventure and needs/wants to do evenings. Tell them to email us at team@crossfit323.com ASAP to reserve a spot!

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Thank you Jane Kim for allowing us to use your auntie's restaurant! Great way to close off the Nutrition Challenge!!!! Thank you Shy Cakesfor the pictures!!

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Coach Shaun Anthony at this past weekend's 'WOD 4 Rescues Competition' held at CrossFit Reebok Lab, he took 1st place along side partner from A4! #crossfit #crossfithorsepower

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9/22/14 AMRAP in 15 minutes of: 3 burpees 5 handstand push ups 10 toes to bar

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WOD for Monday 9/22: 1. Goal work 2. For time: (20 min time cap) 100 DUs (2:1 singles) Then 3 Rounds: 16 Snatches (95,75) 16 Alternating pistols 16 Deadlifts (185,125) Then 100 DUs

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Skills & Drills http://t.co/pziPs4K9BZ via @weebly

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9.22.14 FRAN 21-15-9 Thrusters (75/55) Pull-ups

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A very special edition of "caption this"!!! Whats this you ask? I have a prize for the person who guesses correctly. (Please don't ruin it if you already know!!)

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Monday, September 22 STRENGTH 20:00 to find your 1RM Deadlift WOD 30 Rounds for Time: 5 Wall Balls (20/14) 3 HSPU 1 Snatch (135/95) - http://www.vaultcrossfit.com/2014/09/monday-september-22/

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Mondaysde Elements (all gyms) in 5 minutes; 400m run 20 burpees rest in the time remaining + in 5 minutes 400m run 30 box jumps in the time remaining + in 5 minutes 400m run 40 jumping pull-ups in the time remaining Performance (Fondren) A. Split Jerk - built to a 1RM B. Strict HSPUs - AMRAP in 6 minutes Performance (Henderson) A. Back squat, 8 reps x 4 sets, rest as needed + 6 burpees AFAP sprint shuttle down and back rest 2 min x 7 Performance (Vickery) At hard, intense pace: 6 Front squat 8 DB burpees 6 Box jumps 30/24 20 DU or Power singles Rest 3-4min bt sets x 6 sets + 30 TGU, not for time

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Monday I. Strength Back Squat 5x3 +5 II. WOD (20/15) 50 Wallballs 100 m run 40 Wallballs 200 m run 30 Wallballs 400 m run 20 Wallballs 800 m run 10 Wallballs

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Workday at CFCP #makingtheboxawesome

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We are so proud of all of the ladies of CrossFit Central who took part in MissFit Mayhem yesterday hosted by CrossFit Round Rock. Excellent effort by all the teams!

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Crossfitcounterculture hanging out at the Encinitas Oktoberfest! Come join us!

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Best emcees in the biz!! Thank you @tktrinidad and brandon!! Thank you for giving recognition to each and everyone one of our ladies! #prettygritty Had a blast mc'ing #prettygritty with my co-host Brandon!!! #ruatkbeliever. #crossfit @vaultcrossfit

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Sunday workout!! #vault #crossfit #sunday #workout #wod #thebigdirty #400m #run #squat #pushpress #powerclean #powerjerk #keepgoing #tough #stretchitout

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A seven-year old kid does not need to be playing only soccer." Specialization also makes kids more susceptible to burnout. According to the National Alliance for Sports, a staggering 70 percent of kids who play competitive sports burn out and quit by the time they are 13.

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19SEPT2014

CrossFit Break Through shared an image on Facebook

NEW ladies only beginners class starts next week! Tuesdays and Thursdays at 9:30 am WITH childcare! I have 3-4 spots open still so share this info with your friends. Only $60/month! Call 541-504-0930 or email info@crossfitbreakthrough.com to reserve you spot.

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We are testing a really important benchmark tomorrow, so eat a steak tonight.

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Costco @ Silver Lake's Paleo cookbook selection this week, just in time for the Paleo Challenge - starting tomorrow with the dunk truck from 7:00 am - 1:00 pm!

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Nice THURSDAY DOXSA BUCKLEY & DOXSA SOUTH!

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Tubbs and Rhabdo (Michael and Debbie) are attending the CrossFit Level 1 training in Seattle this weekend. We are excited for them:-)!!

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And tomorrow is Jessica's BIRTHDAY~~~come help her celebrate at 9am with a fun WOD:-) N0 burpees tomorrow---PROMISE!!

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KEEP VOTING DOXSA (keep on voting!) THANK YOU for taking the time to make DOXSA CrossFit #6 let's see how close we can get to #1

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Sunday yoga/active recovery will resume October 5th!

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Push beyond your limits and great things will happen to you. #keepmovingforward https://www.youtube.com/watch?v=7p_eKV3SzwE

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Make sure you use the restroom before DOXSA BUCKLEY the city is working on the pipes next door so water is off and on!

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Fun and awesome Saturday WOD tomorrow at 8:30am!!

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Open gym tomorrow from 9-10. Please sign up online if you are attending. (no sign ups, no class) ;)

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THIS SUNDAY @2pm AT DOXSA BUCKLEY come to watch Julia, Taylor, Leanne, and Beau compete for the CrossFit Team Series! They will need some DOXSA LOVE to get through all these workouts!

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