 OUR NEXT ON RAMP FOUNDATIONS CLASSES WILL BE HELD ON:
MONDAY, DECEMBER 9TH @ 6:00PM
WEDNESDAY, DECEMBER 11TH @ 6:00PM
THURSDAY, DECEMBER 12TH @ 6:00PM
EMAIL US AT INFO@CROSSFITTOMSRIVER.COM TO ENROLL TODAY!
TODAY'S WORKOUT IS:
MOBILITY
Bully stretch
2 min x2 each person
Warm-up:
50 pull ups
for time
Skill/Strength:
DB squat clean
(scale as a DB PCL for newer athletes)
3-3-3-3-3
WOD:
10:00 AMRAP
10 Dumbbell squat cleans
(45/30#)
20 Box Jumps (24/20”)
15 Dumbbell squat cleans
15 Box Jumps
20 Dumbbell squat cleans
10 Box Jumps
$$:
Tabata!
Mountain Climbers
 OUR NEXT ON RAMP FOUNDATIONS CLASSES WILL BE HELD ON:
MONDAY, DECEMBER 9TH @ 6:00PM
WEDNESDAY, DECEMBER 11TH @ 6:00PM
THURSDAY, DECEMBER 12TH @ 6:00PM
EMAIL US AT INFO@CROSSFITTOMSRIVER.COM TO ENROLL TODAY!
TODAY'S WORKOUT IS:
Warm-up:
10 pass throughs
5 snatch balance
10 power snatch
all PVC
(3x)
Strength:
Snatch
Week #2
3x70%
3x80%
3+x90%
WOD:
“J.T.”
21-15-9
reps of:
HSPU
Ring Dips
Push-ups
15:00 CAP
$$:
post WOD mobility
for shoulders
 BLOG: WHY DO WOMEN CROSSFIT?
By Diane Zuri
It’s that time of year, between the 2013 CrossFit Games and the 2014 CrossFit Games Open, a sort of calm between storms but you feel something is brewing, so I thought this would be an interesting article to write, noting how the women from our box were just as excited about the competitors and the results as the men, and are already training hard for their chance in the Open.
In my 24 months of CrossFitting, I have heard many different answers to this question. Some are obvious, while others aren’t so much. When you read them, you may recognize a little bit of a few of them in yourself. The interesting thing is so many of these answers also were given by men (even if they won’t admit it in public!).
Let’s start with the top answer:
1) To lose weight. That’s always one of the standard answers as to why anyone begins any type of exercise and it’s a great answer! Everyone has their weight loss goals and exercise is a must for achieving them.
2) To look better in a swimsuit or in a certain outfit for an important upcoming event. High school reunion, college reunion, wedding, etc. Everyone has had a special event where they wanted to look absolutely stunning and sometimes that goal is what motivates a person to think outside the box and step inside a box and get fit! Everybody has a little vanity in them and that’s not a bad thing. We all want to look better and CrossFit is a vehicle to achieve that quickly.
3) Boredom. This was mine. I was bored, was online shopping, and saw a Groupon. I was instantly interested after reading the description of CrossFit and totally bored with La Globo Gym, so I bought it! Now it took me a few months to get the courage to actually USE the Groupon, but I did. After the first class which was more difficult than I thought, I wasn’t sure I’d go back but then something happened that was unexpected. Another CrossFitter in my class stopped his run to walk with me, (Thank you Scott!) and told me I was doing great. I laughed and said “But I can’t even finish the runs!” and his reply was “You’re here, that’s more than most people can say. Now just keep going!” And I was hooked. That camaraderie and support was so surprising and so different that I wanted to be a part of it. 22 months later I have finished 2 back to back half marathons and just did another a few weeks ago. I couldn’t have done that had I not found CrossFit and stuck with it.
4) Endurance. I need to follow up on the half marathons comment. I did one in DC at the end of April and did the Pittsburgh Half the following Sunday. That was the last long mileage I have run…May 5th!!! I have run a mile whenever we had to in a WOD but that was it. On November 3rd, I ran a 10 miler and then immediately ran a 5k. In total, it was 13.1 miles. I took 31 seconds off my mile pace WITHOUT RUNNING ANY TRAINING RUNS!!!
How is this possible, you ask? Well, I went from CrossFitting 3 days a week to 5 days a week. Without logging any training miles running, CrossFit built my endurance so that I was able to shave off time from my pace without the pounding mileage that non-CrossFitting runners endure. Hmmm…think runners should maybe give CrossFit a try if they want to cut their times and up their endurance ?!?!!
5) To feel better about themselves. Exercise produces endorphins, endorphins elevate one’s mood. (I almost hit the full Legally Blonde reference there) That’s a fact. People who exercise regularly have lower stress, lower rate of depression and are generally much more positive people. There’s nothing like the feeling of nailing your first kipping pull-up or hitting a 243# deadlift when you used to just robotically go through the circuit machines at the local Globo Gym just to hurry and finish so as to delude yourself that you had actually “worked out”. That amazing feeling makes you want to chase it to feel it again. That makes you work harder to see more results. Every little goal set and accomplished is one more piece of personal armor to draw strength from when just life’s daily events test your patience, resolve and confidence.
6) To push their physical limits. Who says women can’t train like men? I submit that a lot of the women I know train HARDER than the average man. Training to reach your peak fitness level is a commitment that needs to be taken seriously. Once hit, you find that there’s more to accomplish so the bar is raised again. That drive and determination exists as strongly in women as in men, proven this past summer by Samantha Briggs and Lindsey Valenzuela who came in 1st and 2nd as the two fittest women on earth. Hearing their interviews on training and pushing themselves made me want to work harder to hit goals that I have.
7) Friendships. This isn’t usually a reason women start CrossFitting unless they come to a box with a friend to check it out, but I believe it is definitely a reason they continue. When you don’t think you can hit one more rep or last 22 more seconds during an AMRAP, having your friends cheer you on like you’re winning the Olympics is powerful stuff and makes you finish hard and strong. This is what is unique about the CrossFit Community. The people in your class know how hard it is to do what we do and recognize when someone needs a little encouragement to keep going. This is why CrossFit tends to weed people out naturally. Not everyone will like it or can physically take the demands it places on you and that’s okay. It’s not for everyone…but for those who it IS for, you develop friendships born of making sweat angels and chalk patterns as you struggle through a difficult WOD. You’ve battled through it together and that is a bond that unites strangers to become friends. The friendships I have made through CrossFit I count as some of my most dear and rewarding friendships I have ever made.
8) Something to do with a loved one. It’s not uncommon to see CrossFit couples or CrossFit families. When you love something you share it with those you love, right? If they love it too, you have now found an activity that can be done together that will never get monotonous. The couple that CrossFits together, stays together!
9) To prove it to yourself. This, I think, is one that may not be forefront in your mind but may be a by-product of actually becoming a CrossFitter. I wanted to prove it to myself and to those who told me I was crazy for trying some of the stuff we do, that I could do it! It was the adult version of sticking out my tongue and saying “I told you so, told you I could do it!” See, I don’t like being told that I can’t do something. All that does is make me want to do whatever it is I’m told that I can’t. CrossFit is one of those things people told me I couldn’t do, shouldn’t do, shouldn’t do as a female, blah, blah, blah. Just like I told that guy to not wear skinny jeans in public, but he did anyway…I did it anyway. I needed to quiet the nay-sayers along with the negative voice in my own head that told me I couldn’t do the stuff a CrossFitter does. Can I do it all? Heck no, but guess what? SO WHAT! I’m trying, every day, to get better. I can do things now that I couldn’t do when I first started, or even 3 months ago! Sometimes a little resistance from others or even from yourself is all that separates you from a breakthrough in realizing just how powerful and strong you are both mentally and physically.
10) More shoes. Ha ha, not really, but face it…we get to buy more shoes! You have to get the proper CrossFit sneaker and then you have to get more than one pair. Then you need Oly Lifters. And then you need new running sneakers for WODs with long runs, and maybe the newly released very first CrossFit Running shoe! (yes I ordered them) but on a side note…you can just as easily find me in my Nanos as you can in my Jimmy Choos. And I love them both. I hate it when women tell me I’m crazy for wearing heels all day long at work, just as much as I don’t like it when men tell me they can’t picture me in Oly lifters. Why can’t a woman have her shoes and wear them too?!? I saw a CrossFit friend one day at a gas station and I laughed when she opened her trunk to show me her shoes for her road trip: just as many pairs of heels as sneakers. I loved it!! So don’t tell us we don’t need another pair because it will only make us buy two!
So why do women CrossFit? For the same and not so same reasons as men. Mainly? Because we can.
-compliments of Bell City CrossFit
 OUR NEXT ON RAMP FOUNDATIONS CLASSES WILL BE HELD ON:
MONDAY, DECEMBER 9TH @ 6:00PM
WEDNESDAY, DECEMBER 11TH @ 6:00PM
THURSDAY, DECEMBER 12TH @ 6:00PM
EMAIL US AT INFO@CROSSFITTOMSRIVER.COM TO ENROLL TODAY!
 CFTR HOLIDAY PARTY 2013 ON
SATURDAY, DECEMBER 21ST
7:30-9:30PM
$20 OPEN BAR/FOOD
WHERE? SHOGUN IN TR
Couple things:
You can buy a bracelet at the box starting today - $20.
You can obviously pay at the door too.
I'm sure everyone will stay after 9:30pm - just becomes a pay bar.
 JOIN US FOR THE ANNUAL JINGLE BELLS 5K RUN TOMORROW
SUNDAY DECEMBER 8TH @ 3:30PM
SEE LINK BELOW TO REGISTER:
http://www.jinglebellsrun.com/
(copy and paste link)
TODAY'S WORKOUT IS:
Warm-up:
Coaches Choice
Skillwork:
Rope Climbs
WOD:
In teams of (2)
Complete with one person
working at a time:
20 Min AMRAP
10 Pull ups
30 KB Swings (53/35#)
50 Double Unders
3 Rope Climbs
 CFTR HOLIDAY PARTY 2013 ON
SATURDAY, DECEMBER 21ST
7:30-9:30PM
$20 OPEN BAR/FOOD
WHERE? SHOGUN IN TR
Couple things:
You can buy a bracelet at the box starting today - $20.
You can obviously pay at the door too.
I'm sure everyone will stay after 9:30pm - just becomes a pay bar.
 JOIN US FOR THE ANNUAL JINGLE BELLS 5K RUN THIS SUNDAY
DECEMBER 8TH @ 3:30PM
REGISTRATION FORMS AND SIGN UP AT THE BOX OR SEE LINK BELOW:
http://www.jinglebellsrun.com/
(copy and paste link)
 OUR NEXT FREE INTRO CLASS WILL BE HELD ON:
TOMORROW! SATURDAY DECEMBER 7TH 10:15AM
INQUIRE AT INFO@CROSSFITTOMSRIVER.COM AND COME READY TO SWEAT!
TODAY'S WORKOUT IS:
Warm-up:
10 snatch grip DL
10 power snatch
5 OHS
(3x)
MOB:
band for shoulders on pull-up rack
2 min/side
Strength:
OHS
Week #12
DELOAD
5x40%
5x50%
5x60%
WOD:
12:00 AMRAP
9 Snatches (95/65)
9 Overhead Squats
40 lateral Jumps over the Bar
 CFTR HOLIDAY PARTY 2013 ON
FRIDAY, DECEMBER 21ST @ 7:30-9:30PM
$20 OPEN BAR/FOOD
WHERE? SHOGUN IN TR
Couple things:
You can buy a bracelet at the box starting today - $20.
You can obviously pay at the door too.
I'm sure everyone will stay after 9:30pm - just becomes a pay bar.
 OUR NEXT FREE INTRO CLASS WILL BE HELD ON:
SATURDAY, DECEMBER 7TH 10:15AM
INQUIRE AT INFO@CROSSFITTOMSRIVER.COM AND COME READY TO SWEAT!
 JOIN US FOR THE ANNUAL JINGLE BELLS 5K RUN!
SUNDAY, DECEMBER 8TH @ 3:30PM!
REGISTRATION FORMS AND SIGN UP AT THE BOX OR SEE LINK BELOW:
http://www.jinglebellsrun.com/
(copy and paste link)
TODAY'S WORKOUT IS:
Warm-up:
5 push-ups
5 wall squats
5 front squats
10:00 running clock;
build bar for front squats for WOD each round
1 time of during warm-up:
1:30 pigeon stretch each side
WOD:
“Willy”
3RFT
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2p
 OUR NEXT FREE INTRO CLASS WILL BE HELD ON:
SATURDAY, DECEMBER 7TH 10:15AM
INQUIRE AT INFO@CROSSFITTOMSRIVER.COM AND COME READY TO SWEAT!
 JOIN US FOR THE ANNUAL JINGLE BELLS 5K RUN!
SUNDAY, DECEMBER 8TH @ 3:30PM!
REGISTRATION FORMS AND SIGN UP AT THE BOX OR SEE LINK BELOW:
http://www.jinglebellsrun.com/
(copy and paste link)
TODAY'S WORKOUT IS:
Warm-up:
30 seconds high knees
30 seconds butt kickers
10 burpees
Skill:
HSPU & kip (adv)
5-10 min
Strength:
Front Squat
Week #10
3x70%
3x80%
3+x90%
WOD:
10 RFT
5 Deadlifts (225/155#)
5 HSPU
5 Wallballs
 OUR NEXT FREE INTRO CLASS WILL BE HELD ON:
SATURDAY, DECEMBER 7TH 10:15AM
INQUIRE AT INFO@CROSSFITTOMSRIVER.COM AND COME READY TO SWEAT!
 JOIN US FOR THE ANNUAL JINGLE BELLS 5K RUN!
SUNDAY, DECEMBER 8TH @ 3:30PM!
REGISTRATION FORMS AND SIGN UP AT THE BOX OR SEE LINK BELOW:
http://www.jinglebellsrun.com/
(copy and paste link)
TODAY'S WORKOUT IS:
Warm-up:
10 Good mornings
5 jump lunges
10 pull-ups
(4x)
MOB:
Lax ball to mid low back each side legs/butt up against wall
2 min/side
WOD:
Death by Back Squat
(135/95#)
1 back squat the first minute,
2 back squats the second minute,
3 back squats the third minute and so on...
$$:
3 minutes max sit-ups
 OUR NEXT FREE INTRO CLASS WILL BE HELD ON:
SATURDAY, DECEMBER 7TH 10:15AM
INQUIRE AT INFO@CROSSFITTOMSRIVER.COM AND COME READY TO SWEAT!
 JOIN US FOR THE ANNUAL JINGLE BELLS 5K RUN!
SUNDAY, DECEMBER 8TH @ 3:30PM!
REGISTRATION FORMS AND SIGN UP AT THE BOX OR SEE LINK BELOW:
http://www.jinglebellsrun.com/
(copy and paste link)
TODAY'S WORKOUT IS:
Warm-up:
400m run then...
10 pass throughs
20 KB swings
10 kip swings
(3x)
Strength:
Snatch
Week #1
5x65%
5x75%
5+x85%
WOD:
4 Rounds
40 sec KB swings (53/35)
40 sec Burpees
40 sec Rest
40 sec Thrusters (65/45)
40 sec Sit-ups
40 sec Rest
rest 3 min
4 rounds
40 sec Knees 2 elbows
40 sec Box jumps (24/20")
40 sec Rest
40 sec DU
40 sec Pushups
40 sec Rest
 JOIN US FOR THE ANNUAL JINGLE BELLS 5K RUN!
SUNDAY, DECEMBER 8TH @ 3:30PM!
REGISTRATION FORMS AND SIGN UP AT THE BOX OR SEE LINK BELOW:
http://www.jinglebellsrun.com/
(copy and paste link)
TODAY'S WORKOUT IS:
Warm-up:
400m backwards run
then...
5:00 deck of cards
-sit-ups, air squats, tuck jumps, and burpees
WOD:
In teams of two, with only one partner working at any given time,
and partners alternating each full round,
complete as many rounds and reps as possible in
20:00
10 Jumping Lunges (5 each leg)
5 Dumbbell Push Press
5 Burpee Box Jump Overs
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