The WOD for 7.31.12 is….

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Before I jump into the WOD, I think it’s time we address something that is very important: Integrity in Workouts.  At CrossFit Nixa, we have been very lucky to have a community of great people and amazing athletes.  I have seen people push through their physical limits and exceed their own expectations.  I have (literally) seen athletes break down into tears due to the stress these workouts can put on both body and mind.  And what is amazing about our community, is that for every step of the way we have members that support one another whether an athlete has just PR-ed or is the last one to finish a workout.  THAT is what this is all about. 

 

However, we are also noticing a trend beginning, in perfectly capable athletes cheating the workouts. By this I mean athletes that will lie about their reps, times, weights, and form.  While I understand this is a competitive environment, it is important to maintain a certain level  of integrity in these workouts. Many may make the argument that a person who cheats during the WOD is only “cheating themselves.”  While on some level that is true, not completing the workout repetitions will only harm THAT athletes physical ability, but in effect, the consequences of those actions will go on to reflect poorly on the rest of the gym.  If one member shaves reps, and gets the best time in the class, what kind of message does that send to the athletes that have worked through exhaustion and a desire to quit?  Those that have a desire to try CrossFit in a competition setting, make no mistake about it, you WILL be representing CrossFit Nixa.   How you handle yourself in the gym will be how you handle yourself in competition, and in turn, will reflect on our gym as a whole.

 

To those that have cheated in the past, this is not a personal attack. Quite to the contrary, you get a clean slate.  However, don’t think that we have not noticed those who have cheated.  And from now on, we WILL be calling those athletes out if they continue to shave reps.  Not to be mean, but to create the athletes we know you can all be.  We will also encourage members that see another member cheating to let the coach know.  On a personal note, I know what you all are capable of, and let me assure you, you WILL get better.  You can all be tremendous athletes. And that is our goal.  To create tremendous athletes.  But legitimate athletes. That’s what CrossFit is all about, and that is what we will strive to do.

 

Now onto the WOD

  5 Rounds For Time

 

10 Hang Power Clean 95/65

20 Box Jumps 24/20

EMOM Perform 5 Burpees

 

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The WOD for 7.28.12 is…

 

 

“Jack”

AMRAP 20 Minutes:
10 Push press 115/80
10 KB Swings 55/35
10 Box jumps, 24/20

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

The WOD for 7.27.12 is…

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Standard WOD
Front Squat (115/80)
20-16-12-8-4
Strict Pull Up*
5-4-3-2-1
SDHP (115/80)
10-8-6-4-2

*Athletes may add weight to make this movement more challenging. If you choose to do so, put your pull up weight next to your name on the white board

Advanced WOD
Front Squat (115/80)
20-16-12-8-4
Muscle Up
5-4-3-2-1
SDHP (115/80)
10-8-6-4-2

The WOD for 7.23.12 is…

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Ch-ch-ch-ch-ch-CHAAANGES-  Alright kiddos, before we get to the WOD, lets go over some changes CFNX will be seeing in the next few weeks.  

First is our schedule.  In order to host classes when they are most convenient for the most amount of people, our evening classes will NO LONGER BE at 5 PM AND 6 PM.  As of July 30th, our evening classes will be at 4:30 and 5:30 PM. Mark your calenders.

Second, we have been hearing a lot of rumblings about people wanting a 5 AM class.  So, how many of you would be interested in, or know somebody that might be interested in, a 5 AM class? It is likely that we will add this class 3 days a week if we can get at least 6 people interested and regularly attending.  You will also have to pinky promise that you will actually show up.  Remember the 100 burpee workout when people didn’t show up at the 6 am? Yeah, imagine what will happen if nobody shows up at 5 am.  Again, we are in planning phases right now, but I want to get a feel for what you think.

Third, we are going to be placing an order THIS WEEK for shirts and tanks.  Give us a heads up as to what you might want, and what size we should order you.  

Fourth, and probably most importantly to the competitive amongst us, CrossFit Springfield has announced HOA4.  For those not in the know, HOA (Heart of America) is a competitive event held amongst affiliates in the Midwest.  It’s a very popular event that has gained serious momentum in the last couple of years, and has had competitors in attendance that would later go to the CrossFit Games.  Spots are going to go FAST when registration opens in a few months, and I want to make sure anyone that wants to compete can.  They will have an RX and Scaled division (neither one is a joke, so don’t expect to get off easy), and I would like to get an idea of who might be interested in competing. I will post a sign up area on the board, so make your desires known.  The competition will take place in the very beginning of November, which means those interested in competing will have to start focusing their training soon.  

Now that all the house cleaning is taken care of, the WOD is….

Standard WOD
5 Rounds For Time:

5 Power Snatch (115/80)
15 Burpees
5 Power Snatch

OR

Advanced WOD
5 Rounds For Time:

5 Power Snatch (135/95)
50 Double Unders
5 Power Snatch