Tuesday, September 11th, 2018 Tribute WOD


WOD
“9/11 Tribute”

2001 meter Run/Row
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row/Run

The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Monday, September 10th, 2018 WOD

September Member of the Month

Send your love to our MOM this month, Josh Kittle. The Coaches selected him based on these few characteristics such as consistency, performance, and community.

Here is a bit about Josh’s fitness history:
My athletic background is vast. I grew up with a baseball bat in my hands as this is the sport my father loved as a child. He was always supportive of me trying new sports which included soccer, basketball, baseball, and football at a young age. The most recent sports were wrestling and football in high school along with a small stint of coaching and practicing gymnastics. Throughout college, I didn’t play any sports for the university, but would consistently lift weights on my own or with a friend, which trickled over into my young adult life.

Being that weightlifting in itself was starting to feel mundane, even after trying all of the different programs I could get my hands on, I found CrossFit while living in Denver. I found what I was missing as my endurance was shit and, to be completely honest, I slightly blacked out during my first WOD-I credit this to the altitude.

My favorite WOD? Hmm…this is a tough one as there are so many. I would probably say Grace as I love lifting heavy for an absurd amount of repetitions.

Least favorite movement is easy- Burpee Box Jumps. If I never had to hear those three words again I would be content.

After a WOD my typical meal usually consists of a protein shake with some type of carbohydrate/protein bar and a banana. Every now and then I will throw some cashew butter on the banana. Gotta eat big to get big!

Hobbies outside of CrossFit eh? Mostly I enjoy spending time with my dog, Lucy. I occasionally brew beer, hike, and hangout with friends, but of course, there is nothing like hitting the gym for two-a-days!

Goals in the gym- easy TO GET SWOLE! Truthfully, it is to compete at a high level in CrossFit qualifiers and win local competitions since regionals no longer exist. Lastly, my ultimate goal is to help others in the box push themselves to succeed. There is nothing more gratifying than to simultaneously accomplish your own goal while also seeing others crush theirs.

I will leave you with a favorite quote from one of my all-time favorite athletes: “Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.” -Muhammad Ali

-A Kentucky Gentleman

Josh’s lifetime commitment, Lucy. <3

Strength
(a) Power Snatch (8 minutes)
2-2-2-2
(b) In 6 minutes, find 1RM Power Snatch.

WOD
“White Light”

Complete for Time
30-20-10
Wall Balls (20/14)
25-50-75
Double Unders

Thursday, September 6th, 2018 WOD

An eye for an eye… Eric and J-Kirwan

Strength
Deadlift
In 7 minutes, build to a technical heavy single
then,
In 8 minutes complete 5 sets of 2 at 80-85%

WOD
“Power Snuggle”

Complete 4 Rounds
9 Hang Power Snatch
12 Chest to Bar Pull-Ups
9 Bar Over Burpees

L3: 85/55, 10 C2B PU
L2: 75/45, 8 C2B PU
L1: 65/35, 6 C2B PU

Labor Day, September 3rd, 2018 WOD

HAPPY LABOR DAY! OUR ONLY CLASS TODAY IS AT 10 am. THE FACILITY HAS MODIFIED HOURS TODAY WHICH YOU CAN FIND ON THE CAC WEBSITE. 

WOD
“Hotshots 19”

6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.