Wednesday 1-4-17

EMOM 20 MIN
1 SQUAT CLEAN

OUR #WCW is Christine!!!

When and how did you get started with us?I started from the beginning, when you opened! I have been doing crossfit since 2010 & I wanted to crossfit in the town that I lived in and not have to drive to a different town. When you opened it was a sign from the crossfit gods!!!
Favorite workout?Anything with a barbell!!!! I love lifting the heavy stuff!!

Least favorite workout?Wallballs, burpees, and anyone who knows me knows....I HATE running!!!
What’s the best part about working out at CRCF?I love my friends. They are my family now. When I want to quit a wod and cry, they have a way of lifting me up! Whenever I am there, I have a feeling of "I've never felt so loved and supported!"
What’s the wallpaper on your phone right now?My husband and I on our wedding day, so ever time I check my phone I am reminded of love I have for him.
What’s in your most frequently used emoji?

What’s your favorite movie of all time? Rudy (I love when someone over comes struggles and makes their goal) I root for the underdog!!!
Team Batman or Superman?Superman, his outfit matches my husbands awesome bike!
What’s the last thing you searched for on Google?Coast Range blog, to check the wod for my 5am wake up
What’s your cheat meal? Endless Chips and salsa and Micheladas
If you could be any animal in the world, what animal would you be and why? I love and relate to the ocean. I would be a dolphin, they are an animal that seems to have a friendly, free, and bubbly character. That defines me
You could travel anywhere in the world, where would you go?A tropical island, maybe Puerto Rico

Tuesday 1-3-17

EVERY 3 MIN FOR 30 MINUTES (10 ROUNDS)
250 Meter Row
3 Power Cleans + 3 Front Squats + 3 Push Jerks (205#/140#)
Rest remainder of 3 minutes

With the open just a couple months away, I've been diving into previous year's numbers, trends, and coming up with my own predictions for 2017. 

Here are the average numbers for the top five masters men's athletes ages 55-59. 

.

Fran: 4:26

Helen: 9:46

Grace: 4:14

Filthy fifty: 24:03

400m sprint: 1:42 

5k run: 22:34

Clean & Jerk: 210# 

Snatch: 171# 

Deadlift: 390# 

Back squat: 318# 

Max UB pull ups: 39 

.

While this doesn't give a complete picture of what makes a masters Games athlete. It's amazing to see just how incredibly FIT these guys are! 

Monday 1-2-17

5 ROUNDS 
20 Seconds Kettlebell swings (80#/62#)
10 Seconds Rest
20 Seconds box jump overs (24"/20")
10 Seconds Rest
20 Seconds Deadlifts (225#/155#)
10 Seconds Rest
20 Seconds bar facing burpees
10 Seconds Rest

Our #MCM is a newer member to CRCF John Tepoorten!

When and how did you get started with Coast Range?My wife Gina enrolled our son Joshua in your CrossFit Kids class this past summer. He hasn't missed class and absolutely loves it. I watched the 5pm classes, was impressed with the level of instruction and the great camaraderie, so I decided it was time to get back in shape. I signed up in August and I have been on a mission with a steep learning curve ever since. CRCF has been awesome and I am happy with my progress, but it's humbling how many skills there are to master.

What's your favorite workout?Any workout with movements I can do! LOL!!! But I'll go with FRAN. It's a good test of willpower if you push it, but you also don't have to suffer too long :)

Least favorite workout?Anything with ring or bar muscle ups and snatches... I hate looking uncoordinated.

What's the best part about working out at Coast Range?The great environment and knowledgable instruction.

What's the wallpaper on your phone?Gina (my wife) and my boys.

What's your most used emoji? 😉 I use it as an edge of sarcasm in texts... Doesn't always work well LOL!!

What's your favorite Movie?Anything Clint Eastwood, but "Unforgiven" comes to mind.

What was the last thing you googled?"why do I suck at double unders?"

Favorite cheat meal?1/2 gallon of Heath Bar Crunch Ice cream

If you could be any animal, what would you be and why?I'de be a Chimpanzee, because i'm pretty sure they can do muscle ups!

If you could travel anywhere in the world, where would you go?Kauai. Never did have the travel bug though. 

Saturday 12-31-16

 FOR TIME 

100 Jumping pull ups 

90 Air Squats 

80 Sit ups 

70 Push ups 

60 KBS (44#/26#)

50 Box Jumps (24"/20")

40 Ring Dips  

30 Snatches (75#/55#)

20 Bar facing burpees 

10 Ring Muscle ups 

This dudes got one of the coolest birthdays of ALL TIME!!! New Years day! Happy one day early bday Matt, but really everyone knows that New Years Eve and New Years Day are basically one day. Right? 

Friday 12-30-16

"JACKIE"

FOR TIME 

1000 M Row 

50 Thrusters (45#/35#)

30 Pull ups

Then...

Tabata (4 min)
20 seconds: Russian Twists
10 seconds rest
20 seconds: Hollow Hold
10 seconds rest

Another great 12 days of Christmas WOD in the books. Can't wait for next year. Remember to mark your calendars for January 21st. We will be hosting our annual holiday party at First Street Kitchen and Cocktails. Please RSVP on our Facebook event page.

Thursday 12-29-16

FOR TIME

Buy In: 400 Meter Run 

21-15-9

Back Squat (185#/125#)

Kipping Handstand Push ups 

Cash Out: 400 Meter Run 

John's got this whole "recovery" thing down! 

Wednesday 12-28-16

AMRAP 15 MIN 

10 Burpees 

75 Double unders 

12 Deadlifts (185#/135#)

6 Hang PC (185#/135#)

Then...

EMOM 8 MIN
ODD: Forearm plank
Even: Flutter Kicks 

When and how did you get started with us?

After hearing about CRCF for a while, I dropped in one day to "check it out". That was it for me, loved everyone and the classes; I knew I had to make this my home

Favorite workout?

I like anything with teams and squats! 

Least favorite workout?

Wallballs! I think i'm going to die every time. 

What’s the best part about working out at CRCF?

Everything! The coaches, the people and the program is awesome, I have made some awesome friends and hit some PRs.

What’s the wallpaper on your phone right now?

An orange flower 

What’s in your most frequently used emoji tab? 

Team Batman or Superman?

Superman, because he has super powers and can fly!!

What’s the last thing you searched for on Google?

What's the WOD at CRCF

What’s your cheat meal? 

A fried tortilla with cheese and sour cream 

If you could be any animal in the world, what animal would you be and why?

 A spoiled teacup dog. They are adored by their owners, get taken everywhere (in a doggy stroller or designer bag). Sounds like a good life to me!

You could travel anywhere in the world, where would you go?

Greece. It's been a place I have wanted to go, I feel like there is so much history there. Hope to make it there some day.