All posts by CrossFit Recursive

Monday, May 29, 2017

Memorial Day “Murph”
1 class at 10:00am
Gym Party Afterwards

“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

It’s here! It’s here! It’s time for Memorial Day “Murph”! We have been working all month to prepare for this.

If you have a weight vest, wear it. You must do the 1 mile run at the beginning and the end. You can break up the Pull Ups, Push Ups, and Air Squats in between any way you’d like.

You can do Murph as written on your own, you can do Half Murph, or you can do Partner Murph.

The workout today is meant to suck, it is a Hero Workout meant to honor the men and women who have served our country. Please remember that today.

We will have one great big group workout at 10:00am. We have plenty of space between the 2 rooms now! After everyone is done, we will fire up the grill, cook some meat, and enjoy some beverages. We will provide the meat, you provide some beverages and other food to eat.

Member Stories – Rachel Strauch-Nelson

 A couple of years ago, I decided to make some changes in my life. I wasn’t happy with my health or how I felt about myself and realized it was time to do something about it. I started working out more, eating right, and finally, after some persuading from friends, decided to try CrossFit.

My friends (including Todd Kinsman) were pretty convincing, but they also just wouldn’t stop talking about it, so I figured it was time to get in on the conversation.

When I started at Recursive, I brought a lot of nervousness with me, not much confidence, and a very fixed view of myself. I don’t have an athletic background and thought that being an athlete or just being fit was not necessarily part of who I am.

I had also barely ever touched a barbell or done any of the movements we do in class. My first class included handstand push ups and pistols, and somehow, the coaches and community convinced me to come back.

What I’ve learned from being at Recursive is that I’m capable of a lot more of than I thought. It feels great to know how much I’ve grown from that first day and how much more I can grow in the future. Cultivating that growth mindset has helped me at the gym, and also in many other parts of my life.

Plus, it’s ton of fun to come to the gym. I used to be afraid of working out with other people, but now I look forward to coming in and seeing everyone here. Even though I’m usually one of the quieter people in class, the community is a huge part of why I keep coming back.

Especially at Recursive, everyone is accepting of others, inclusive, and ready to support you wherever you’re at. I always leave feeling proud of what I’ve accomplished and uplifted by the community.

I think I held off on writing this because it can sound a little cheesy, but it turns out it’s all true. After being part of this community, I am stronger, have more confidence and know that I’m always capable of more.

And now, just like my friends who convinced me to try it, I am one of those people who won’t stop talking about how great our gym is.

Member Stories – Natalie Huschka

Officer Training School (OTS) or as most people know it as, is boot camp.  When I went to OTS I had 12 years under my belt in the Air Force. I had already been through enlisted boot camp so I had a general idea of what to expect.

I am no spring-chicken, so I worked hard to prepare for the physical fitness portion, doing HIIT (High Intensity Interval Training), before leaving for eight weeks. I enjoyed this type of workout, it offered variety and it improved my overall fitness. It wouldn’t be until I left for another 10 weeks, one year after OTS that I finally tried CrossFit.

I was in Biloxi, MS and found a box that just happened to be having an “On-Ramp” program.  I thought if I liked this CrossFit stuff, it would work out perfect that I would do the beginner course for one month and spend the second month to really get “ripped” before I came back to WI.

Before my first session, I spent an hour talking to the gym owner on the phone about where I was currently physically, what were my goals, etc.  I was impressed to say the least, no “big box gym” had ever worried whether I would be the right fit for the gym.

I was hooked instantly! I couldn’t believe that after leaving the first night, I knew four of the eight people there, I had never been to a “gym” like that.  And then when I came back, I kept meeting more people, and despite being out of my comfort zone with the weights, terminology, etc. someone always made me feel comfortable or paired up with me on partner WODs.  Oh yeah, and HIIT had nothing on these WODs and METCONs!

When I left for WI, I was sad to leave. I had no idea I would make such good friends and CrossFit could affect me so much more than just physically. I was also sad to leave because I hadn’t reached my goal of getting “ripped” in two months!

I was really shooting for a Jessica Biel circa Blade timeframe (don’t know it, Google it). So I had to find a box ASAP to continue progressing toward my goal!  My husband and I did some research, toured a box but when we walked into CFR and met Coach Patrick, we knew our search was done.

I have been at CFR since October and I love it.  I joined CrossFit to get “ripped”.  I’m still not at my goal but in just under a year of CrossFit I have noticed a huge difference physically (I just need to be more patient and realize I am not an actress hired to film a movie about vampires!)

Being more physically fit isn’t the only thing I got from CrossFit.  Sometimes the military causes members to become segregated by the nature of our profession/lifestyle.  I was eager to be around “civilians” again, get to know the community, people and stories within it.  Little did I know I could find that by doing CrossFit and being at CFR.

I return every morning because I love the physical and mental challenge CrossFit gives me.  I return every morning because I’m wondering how everyone’s weekend went, those of you buying homes for the first time, I want to hear the excitement in your voice, I want to know how seeing the grandbaby was, your weekend visiting parents.

I return every morning because I want each of you to hold me accountable, to push me for one more rep or maybe a little bit more weight than I thought possible, so that I can slay vampires someday soon!

Friday, May 26, 2017

Power:
Reverse Limbo

WOD:
4 Rounds
400m Run
50 Air Squats

Fun Friday – we are going to reverse limbo today! Turn up the limbo music and put a PVC between 2 boxes. We’ll go through the line and see who can jump the highest! I think that Coach Billie holds the record for this one…

After that, a simple and very effective couplet of 400m run and air squats. Your legs will thank you for this (not right away though, maybe later….)

The combination of running and squatting is always a good one since you use many of the same muscles. Those first few steps for that second run after those squats will be fun!

Nutrition Power Hour

You know that Nutrition is the base of the fitness and wellness pyramid – now learn how to put healthy eating habits into practice!

Join Coach Valerie for a 60 minute Nutrition Overview. Learn the basics of Nutrition and Healthy Eating – the how and why of eating for your goals.

You’ll also receive:
Nutrition 101 Handbook
1 Week Meal Plan (written by our Registered Dietitian)
Food Log Journal

This is a great way to get some basic knowledge, try out a meal plan for a week, and see some results!

Cost is just $20 and the first 10 people will receive a complimentary 3 Compartment Food Container – click the date and time below to register now!

Saturday, June 3rd at 10:15am
Monday, June 5th at 6:30pm

Thursday, May 25, 2017

Strength:
1RM Back Squat

WOD:
3 Rounds
10 Shoulder to Overhead (115/75)
15 Bar Facing Burpees
30 Lateral Bar Hops
Rest 1 minute between rounds

Today is the day – it’s one rep max effort Back Squat day! Time to see all of your hard work pay off! (Be sure to ring the bell and mark the accomplishments board when you get a new personal record today!)

After your general warm up and mobility, the Coach will put some time on the clock. Work through your warm up sets and then into some heavy triples, doubles, and singles. Be sure to leave enough rest time between those last heavy sets so your muscles have some time to recover.

After all those new PRs, you’ll prepare for the workout. Some shoulder to overhead (this can be shoulder press, push press, push jerk, or split jerk), some bar facing burpeess, and then some lateral hops to round it out. Bonus is that you get a 1 minute rest in between rounds. Not enough to catch your breath or slow your heart rate much, but enough to know you get a break so you can push hard during each round!

Wednesday, May 24, 2017

Skill:
200 Double Unders
*3 Burpees every minute on the minute (and to start)
Time Cap: 8 minutes

WOD:
“CFR Baseline”
3 Rounds
400m Run
20 Push Ups
30 Sit Ups
40 Air Squats
Rest 3 minutes

We are still working on those double unders this month – getting that first one, stringing some together, making them more efficient, doing them faster. We are towards the end of the month, so let’s see where we are at! How about 200 for time? AND add 3 burpees every minute on the minute (and to start) ?!?!

Everyone will work on double unders today. You won’t get better at them if you don’t practice doing them. And you will find that even if you can do them when you are fresh, once you get your heart rate up and are tired, it becomes a different skill. That is why we will perform 3 burpees every minute on the minute and to start.

After that, we are going to re-test our CFR Baseline Workout. We try to do this in spring and fall so you can check your progress with these bodyweight movements. Start with the 400m run, come inside and knock out 20 push ups, 30 sit ups, and 40 air squats. You have built in rest of 3 minutes after each round so you should push HARD!

Tuesday, May 23, 2017

Power:
Power Snatch
5-4-3-2-2-1-1-1

WOD:
10 Thrusters (135/95)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

We are getting to the end of the month and soon we will be testing our one rep max effort power snatch. Today is a good day to really tweak that good technique, and if you can, add a few extra pounds each set.

Couplets are my favorite! They are usually more difficult because you go back and forth between just the 2 movements. You aren’t fully on board with going back to the first movement once you are done with the second movement.

Couplets are best with a heavy weightlifitng movement paired with a gymnastics or skill movement. Most people aren’t great at both. Smaller athletes have an easier time with the gymnastics/skill, larger athletes have an easier time throwing heavy weight around.

So, today we have a fun duo of heavy thrusters (135/95) and double unders. The good news is that the number of reps goes down each round!

These are heavy thrusters today – make sure to challenge yourself, but also choose a weight that you can do.

Also choose an appropriate scaling option for your double unders. You can be amazing at singles, but singles will never get you better at doubles. Your Coach can help you choose the best option.