Why do you workout?

You probably read that and thought “That’s definitely not true”, but hear us out…
We don’t believe anybody joins the gym to just get fit. People join because of what they think being fit will do for them and how they will feel. It’s not fitness for the sake of fitness. It’s fitness for the things they believe they will be able to do with their fitness and the way it will make them feel.
Here are some things that people think fit people can do:
1. Be happy
2. Live a long time
3. Live well while alive
4. Get sex
5. Fight off others
6. Have confidence
7. Make a better living
8. Play with their kids
9. Look good naked
10. Stay off medications
This is not an exhaustive list, and it took 40 seconds to come up with the ten examples. The point is that no one joins for the fitness, they join for the benefits of being fit.
None of the above are guaranteed to someone who is fit, and none of them are out of the realm of possibility for someone who is not.
We realize that your fitness is MORE than just fitness. It’s about what you can do and how you feel because of it.
This begs the question, why do you work out?
What are you looking for?

You are unique.

 

Cookie cutter is the easy way out.

It also has a much lower success rate on the road to achieving goals.

We used to do cookie cutter – the same introduction to fitness for all new members.

We found this was not the best way to serve our members.

We didn’t know any other way, until we started to professionalize our business and began working with other professionals in the field like @activelifeprofessional .

Now when new members join, you will have customized onboarding sessions where you are not only safeguarded from injury, but also are on the journey towards building a truly bulletproof body.

You’ll experience a process that allows us to spend the needed time with you based on YOU, your unique fitness experiences and training age.

A system that allows us to gradually progress you from a one on one setting to group class without confusion or frustration.

Because of these changes, we hear members saying, “I was surprised of how involved and personal the onboarding was. It makes me excited for what’s next.”

07/12/2020

The CrossFit Combine – CrossFit

“It’s okay to be a glowstick: sometimes we have to break before we shine.” – Jadah Sellner

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Bulletproof Body

Metcon (No Measure)

Crossover Symmetry – Activation

Hip Halo – Activation

Tabata Warm-Up – Front Scale / Back Scale

For Quality

30 Sec One Arm Overhead Hold

5 Yoga Push-Ups

10 T – Planks

10 Dead bugs

07/11/2020

The CrossFit Combine – CrossFit

“Who ever walked behind anyone to freedom? If we can’t go hand in hand, I don’t want to go.” — Hazel Scott

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Metcon

07/10/2020

The CrossFit Combine – CrossFit

“Diversity is not about how we differ. Diversity is about embracing one another’s uniqueness.” —Ola Joseph

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Skill / Strength

Metcon (No Measure)

10 Min For Quality

5 Muscle Snatch

5 Snatch Balance

5 Power Snatches
*barbell

Metcon

Metcon (Time)

3 Rounds

30 Wall Balls

400m Run

RPE = 7

Bulletproof Body

Metcon (No Measure)

20 Min

10 Dead Bugs ( L&R )

25 Foot Work Drills

5 Down Dog Negatives

10 Shoulder Grabs ( Hold 3 Sec At the top of each grab )

07/09/2020

The CrossFit Combine – CrossFit

“If you go into anything scared or thinking you’re gonna lose, you’ve already lost. You gotta go in with the attitude that you’re going to win, and be successful.” – Scott Panchik

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Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

5 Pull-ups

10 Deadlifts ( Light )

15 Box Jumps ( Easy )

RPE= 9
*Pick movements and weights that allow you to get after this one while maintaining control.

Metcon (No Measure)

20 Min For Quality

3 Front to Back Scales ( L&R ) ( Under or around )

2 Turkish Get-ups

1 Min L-Sit

REP=5

Bulletproof Body

Metcon (No Measure)

10 Min

10 Power Rows

10 Single Leg RDL ( L&R )

5 Tempo Squats ( L&R ) ( 3 down 3 up )

Metcon (No Measure)

20 Min For Quality

3 Front to Back Scales ( L&R ) ( Under or around )

2 Turkish Get-ups

1 Min L-Sit

REP=5

07/08/2020

The CrossFit Combine – CrossFit

“One of the best parts of CrossFit is that anyone can try it out, no matter what their age is. It’s functionable and scalable for anyone.” – Neal Maddox

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Strength

Push Press (5×3)

RPE= 8

These should be heavy but after each set, you should have been able to do 1 to 2 more. You can add weight to each set.

After each set do 100m Backward walk or jog. Maintain Control and balance. Then rest as needed. To the wall and back.

Metcon

Metcon (No Measure)

4 Rounds

10 One Arm DB Press ( L&R )

10 One Arm DB High Pull ( L&R )

30 Sec Bent Knee Hollow Body Hold or Hollow Body Hold

RPE= 5

Bulletproof Body

Metcon (No Measure)

15 Min

Work on handstand progressions.

2 Wall Walks

25m Bear Crawl

5x Free Standing Hand Stand Practice

30 Sec T-Plank Hold ( L&R )

25m Handstand Walk

Metcon (No Measure)

4 Rounds

10 One Arm DB Press ( L&R )

10 One Arm DB High Pull ( L&R )

30 Sec Bent Knee Hollow Body Hold or Hollow Body Hold

RPE=5

07/07/2020

The CrossFit Combine – CrossFit

“Train people well enough so they can leave, treat them well enough so they don’t want to.” –Richard Branson

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Skill / Strength

Metcon (No Measure)

5x 50m Acceleration Runs

5x 200m Run

Rest 1 Min

RPE =6
*If you are not able to maintain a good stride for the entire distance then you need to lower the distance so you can hit the desired stimulus.

Metcon (No Measure)

20 Min For Quality

10 Tempo DB RDL ( 3 Down 3 Up )

10 Tempo Split Squat ( L&R ) (3 Down 3 Up )

10 Down Dog Negatives

RPE=2
*Prioritize rest in between sets to hit all the reps every attempted set.

Bulletproof Body

Metcon (No Measure)

10 min

50m Shuffle Steps

20 Sec Front Scale ( L&R )

20 Sec Back Scale ( L&R )

Metcon (No Measure)

20 Min For Quality

10 Tempo DB RDL ( 3 Down 3 Up )

10 Tempo Split Squat ( L&R ) (3 Down 3 Up )

10 Down Dog Negatives

07/06/2020

The CrossFit Combine – CrossFit

“You get in life what you have the courage to as for.”-Oprah Winfrey

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Skill / Strength

Metcon (No Measure)

20 Min

5 Thrusters ( Heavy )

5 L-Pullups

30 Double Under
RPE=3

*This part is considered a strength and skill day. Prioritize rest in between heavy thrusters and difficult strict pulling movement for you. Double Under Drills if you do not yet have Double Unders.

Metcon

Metcon (Time)

50 Ball Slams

800m Run
RPE=8

Bulletproof Body

Metcon (No Measure)

20 Min

5 Tempo Press ( 3 Up 3 Down )

5 One Arm Ring Rows or Power Rows

30 invisible Jump Rope working on rhythm

Metcon (No Measure)

3 Rounds

100m Farmer Carry ( L&R )

07/03/2020

The CrossFit Combine – CrossFit

“Liberty is the breath of life to nations.” — George Bernard Shaw

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Metcon

“ARMISTICE” (AMRAP – Rounds and Reps)

9 minute AMRAP

100-meter sprint

11 sit-ups

11 air squats

100-meter sprint

22 sit-ups

22 air squats

100-meter sprint

33 sit-ups

33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minute rest and reflection followed by 9 minute AMRAP

100-meter sprint

11 pushups

11 box jumps (RX 24”/20”)

100-meter sprint

22 pushups

22 box jumps (RX 24”/20”)

100-meter sprint

33 pushups

33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

Bulletproof Body

Metcon (No Measure)

9 Min

50m Forward Run

50m Backward Run

5 Strict Toes 2 Bar

5 Tempo Split Squat ( L&R ) ( 3 down 3 up )

2 Min Rest and Reflect

9 Min

5 Tempo T-Planks ( L&R ) ( 5 Sec for each rep up and down )

5 Squat Jumps ( Control down Spring up ) ( you do not have to jump )

100m Skip