Giraffe

Tuesday Nov 14 2017


CrossFit Kids and CrossFit Teens is beginning Monday Dec. 4 and will run through Wednesday Jan. 31. For 8 weeks classes will be held on Monday's and Wednesday with the exception of Christmas and New Years day. CrossFit Kids will begin at 4:15pm until 4:45pm. CrossFit Kids is for children from 5-11 years old and will learn movement through games and fun activities that will challenge their little body's and minds. CrossFit Teens will begin at 4:45 until 5:30pm. CrossFit Teens is for children 12-17 years old with emphasis on teaching movements through repetition and breaking down the movements the same way a teacher breaks down an equation. Kids brains are in their prime and we intend to fill those little minds with all the information to help them succeed in building a healthy body for the rest of their days on and off the athletic playing field. Contact Justin or myself to get your kids signed up! More details under the Programs tab.
Deer Hunter Classic is coming this Friday so we will be doing lots of Burpees to prepare as Clovis is also coming the following week too. Let's talk burpees for a second and discuss the what to do and the what not to do of a burpee. 
To do: on the way down lead with the hips (I've heard that somewhere before?), plant your hands on the ground, kick your feet back and under some control fall to the ground. On the way back up think of your head to your knees as one solid 4-6 foot 2 x 10 piece of lumber keeping that midline tight pushing up into a modified push-up, as you lift your knees up off the mat kick yourself up to your feet keeping them flat as to distribute your body weight equally throughout your foot, jump and clap your hands behind your noggin and repeat.
To not do: look like a baby seal at any time.
You wouldn't think it but burpees can lead to injury and it's the worst kind of injury; the 100% preventable one. Coming up off that floor with your midline totally disengaged will lead to that baby seal look as well as putting undue stress on your shoulders, elbows and lower back. As I said earlier we will be dong a lot of burpees in the coming days so if a coach corrects your burpee as mundane as you think it is fix it and save that future injury on something that at least gives you a good story like base jumping!
Have a safe and efficient Tuesday!


1.) Every 3 minutes for 15 minutes do 3 reps of complex:
Clean Pull to Hang Position->Hold 3 seconds->Clean from Floor @ approx 80%
2.) Giraffe
50 Air Squat
30 Burpee Box Over (handsies and toesies) 30/24"
40 Air Squat
20 Burpee Box Over
30 Air Squat 
10 Burpee Box Over
*3.) Deadlift 2-2-2 @ approx 90%, rest no more than 3 minutes between sets
*4.) 5 rounds
6 minute cap
9 Overhead Squat 115/85lb
5 Bar Muscle Ups
*5.) 3 rounds
15 Back Extension
15 Reverse Hyper
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Timm Uhlmann9d

So... what I gather from this is that we're going base jumping later for future WOD. Sweet.

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Troy Foley8d

The workout is named "Giraffe" yet there was a distinct lack of Giraffe Facts. 3/10, would not do again.

Thumb gaunt1

Grant Soletski8d

Gracie came up with it and now she is determined to populate our gym with giraffes to prove you wrong.

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