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Smile…Breathe…Move

There are a lot of things that cause stress throughout the day such as work, traffic, that person in line that can’t decide what kind of coffee they want, and so many other things. I believe that the gym should not be one of those things. The gym is our adult playground or like Dave likes to call it his adult treehouse. This is the time of the day to destress and have some fun. I know from personal experience both myself and others that the gym can become a stressor. We put so much pressure on ourselves to learn something new or be able to go RX that we lose focus on why we are truly there. We are here because we’ve decided to make ourselves better and do something out of the ordinary. So when we are at Savin don’t focus on the negative focus on what has improved.
My new saying before I start working out lately has been SMILE…BREATHE…And MOVE….
Smile: keep it fun…keep it exciting…and keep this gym thing light hearted
Breathe: Obviously focus on breathing during the met cons…but when you feel that frustration come on…take a step back..Breathe…try again…
Move: keeping moving…keep working…keep trying and learning new things…
We are all on this journey together. And we are all improving each day. Keep trucking and keep working hard!

-Cesar

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- PVC OHS
- med ball toss
- back ext
- double unders

FITNESS-
A. Snatch grip DL, 4 reps EMOM x 5
B. OH plate lunge steps, 3 x 10 steps
+
8 min amrap
8 kb swings
8 box step ups
4 push ups

rest 2 min

8 min amrap
8 wall balls
8 ring rows
8 sit ups

PERFORMANCE-
A. PS + Snatch; 65% x 2 reps EMOM x 5 minutes
B. OHS; 22×1; 2.2.2, rest 2 minutes
+
8 minute amrap
8 power snatch #95/65
5 box jumps, 24/20”
3 HSPU

rest 4 minutes

8 minute amrap
20 wall ball, 20/26#
10 burpee up and over box, 24/20”

POSITIVE SELF TALK

Life is full of curveballs.. sometimes you strike out and sometimes you hit a home run. The beauty and curse of getting older is the amount of reflection that can be done. It is good to revisit the past and remember what worked and equally as important to acknowledge your mistakes. We have all made mistakes. We have all said if “I can just go back I time.” But we can’t, and so it really is about where you go from here that matters.

Keep all negativity in the past. LET IT GO! It really is as simple as that. Holding on takes up so much energy and so much space that can be used for a more productive and positive purpose. You cant go back and do over, but you can learn and grow and do better from now on…. at any age. We will be posting some of our favorite affirmations on the mirrors for a while. If you have one that you like, please share and we will put that one up too. Change is hard, not falling into the same negative or destructive behaviors is hard, keeping all of the negativity in the past is hard, but necessary for a happy future!!!!!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- static ring hold
- yoga push up
- wall angels
- 100m run

FITNESS-
A1. (Clean pull from top of knee x 1 HPC x 1 x 3) x 3
A2. CG Bench x 8 x 3 sets
+
10 min
100m run
15 kb swings
200 m row
5 plank walk outs
+
5 min
40 sec jump rope
20 sec hollow rock hold

PERFORMANCE-
A.1 Clean pull + 2 position PC (knee + ground); 75% x 2 x 3 sets
A.2 Weighted Dip x 2-3 x 3 sets
+
15 minute amrap
200m run
15 kb swings, 55/35#
15 HR push ups

finisher:
hollow rocks holds 20 sec on 20 sec off x 3

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- x band walk
- ring row complex
- tgu 1/side
- double under

FITNESS-
A1. BS x 5 x 4 sets, rest 60 sec
A2. BB Bent over row x 8 x 4 sets, rest 60 sec
+
5 RFT
10 db lunge steps
10 push press
10 banded pull ups

PERFORMANCE-
A.1  BS; 65% x 5 x 4 sets, rest 60 seconds
A.2  Pendlay row x 5 x 4 sets @ 21×2, rest 60 seconds
+
5 rounds for time
10 Front rack walking lunge steps, 95/65
10 S2O, 95/65
10 Ctb pull ups

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-back ext.
-hollow hold (10-15 seconds)
-hand stand kick ups
-wall squat

FITNESS-
A. RDL x 5 x 5
B. Standing SA DB press, 5/arm x 3
+
5 min
5 goblet squats
5 kb swings
5 burpees

rest 5 min

3 min amrap
400m row
amrap squat thrusts
+
1K row

PERFORMANCE-
A. RDL @ 33×1 x 5 x 5
B. HSPU – EmOM 6 min do (-2) amrap
+
5 minute amrap
5 front squats, 115/75
10 S2O @ 115/75
15 burpees

rest 5 minutes

3 minute amrap
400m run
amrap double unders
+
1K row @ max effort

image

Great snatch pull!!! Speed, agressive, and extended!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- goblet squat
- wall angels
- x band walk
- double unders

FITNESS-
A. DL x 1 HPC x 1 FS x 1 x 5 sets
B. Back squat x 5 x 3
+
3 rounds
400m row
5 push ups
12 box/plate jumps
15 jumping pull ups
30m FW
rest 1 min b/t rounds

PERFORMANCE-
A.  Squat Clean; 75% x 2 x 2, 80% x 2 x 2
B.  BS; 65% x 5 x 3
+
500m row
9 push ups
12 box jumps, 30/24”
15 T2B
30m FW@ 70/55#
rest/walk x 3 minutes x 3 rounds

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- goblet squat
- wall angels
- x band walk
- double unders

FITNESS-
A. DL x 1 HPC x 1 FS x 1 x 5 sets
B. Back squat x 5 x 3
+
3 rounds
400m row
5 push ups
12 box/plate jumps
15 jumping pull ups
30m FW
rest 1 min b/t rounds

PERFORMANCE-
A.  Squat Clean; 75% x 2 x 2, 80% x 2 x 2
B.  BS; 65% x 5 x 3
+
500m row
9 push ups
12 box jumps, 30/24”
15 T2B
30m FW@ 70/55#
rest/walk x 3 minutes x 3 rounds

“Find your weaknesses, make friends with them, then beat them to death!”- Chris Spealler

My challenge to you guys for the next couple of weeks is to work on something in Crossfit that you absolutely hate such as the kip swing, handstand holds, DOUBLE UNDERS, Hang power clean, K2Es, T2B, KB swings, and anything else you can think of. Take 15-20 minutes a day and work on that ONE thing you hate and dominate it. Practice Practice Practice. That is really the only way we can master something. Have fun with invent a game or make a little mini wod. I know when I was learning how to do double unders, I would do something scaled like the WOD the flight simulator. I would go from 1-10-1 of double unders if I didnt do them unbroken I would be stuck there until I did. Have fun!

Cesar

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- powell raise
- lunge step w/ twist
- kip swing
- 100m run

Then

FITNESS
A1. Thruster 3 x 3, rest 1 min
A2. Assisted pull up, 3 x 3, rest 1 min
+
fran
21-15-9
thrusters
jumping pull ups

PERFORMANCE
A1. Thruster 3 x 3, rest 1 min
A2. Weighted pull up, 3 x 3, rest 1 min
+
FRAN
21-15-9
thrusters (95/65)
pull ups

http://www.tabatatimes.com/hand-maintenance-treating-rips/

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- gh raises
- tempo push up
- db ext rt
- double unders

Then

FITNESS
A. Snatch grip RDL x 5 x 4 sets
B1. CG Bench x 5 x 3
B2. BB row x 5 x 3
+
4 rounds
250 meter row
200m run

PERFORMANCE
A. Snatch pull + RDL @ 32×1 x 4 sets
B.1  CG bench press x 5 x 3
B.2  BB row x 5 x 3
+
4 sets
4 minutes on the clock
run 400m
amrap double unders in remaining time
rest 3 min b/t sets

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- wall angels
- PVC press + stretch
- SL KB DL
- double unders

FITNESS-
Tuesday
A1. DL x 5 x 5
A2. Press x 5 x 5
+
15 min
400m row/run
15 burpees
30 kb swings
15 burpees
30 box step ups

PERFORMANCE-
A.1 DL; 80% x 1 x 5
A.2 Press x 6 x 5 sets
+
15 minutes on the clock
400m row
30 PJ  @ 115/75
30 burpees to target 6” over reach
30 PC  @115/75
90 double unders
amrap HSPU

Ego
by Yadi

In the past week one of the biggest lessons I’ve learned during every single instruction is to stay with your breath and let go of the ego. Now, this isn’t easy. As human beings most of us allow the ego to control our thoughts during a particular movement or situation in life. This can be a good thing or a bad thing. Again it all depends on the situation. Let’s be clear. Confidence and trust in yourself is one thing but ego is another. Yes, I also understand that we’ve had some great people in history that had huge egos.

Sometimes the ego goes by the trail of emotion: Anger at a loved one, a need to be right, a feeling of insecurity in certain situations, feelings of jealousy that are unexplained, the need to impress someone, and so on. Lets narrow it down to something we all know. When athletes feel confident, they are more readily able to translate a class, training session or competition into superior performance. Conversely, when they feel unsure of themselves, the slightest setback or smallest hurdle can have a negative effect on their performance.

So keep this in mind during class, training, competitions the ego will kick in, and for some it kicks in hard. When that happens it is up to us to control it or get rid of it. Step back, quickly decide whether the emotions you feel are unproductive, toxic or is it actually going to hurt or help you.

“Look for intelligence and judgment and, most critically, a capacity to anticipate, to see around corners. Also look for loyalty, integrity, a high energy drive, a balanced ego and the drive to get things done.”

~Colin Powell

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- ring row complex
- wall squats
- strict t2b
- double unders

FITNESS-
A. Front squat 5 x 5
B. Assisted pull up – build to max
+
12 min
4 ring rows
8 goblet squats
12 sit ups

PERFORMANCE-
A. FS; 5 sets building to a HS
B. Weighted pull up; build to max
+
12 minute amrap
4 CTB pull ups
8 FS @ 135
12 T2B