Life or Level

When I was a kid to make sure we shared our Nintendo we had a rule. Life or Level. If someone passed a level they passed the game to someone else. If you lost a life you swapped as well. Partner workouts can feel like that at times too. Save your strength. Reset and try again. This is one of many ways we build positive motivation and self talk. This has direct influence on your mentality outside of the gym too. :)

All week we have a mix of classic video games and hero workouts on the docket and we get some spicy approaches to our lifts by working on positions. The Practice of the positions at low weights will make a big impact on your lifts and consistency in them. Be intentional about that this week! We can’t wait to see how you do.

Monday-PAC MAN: After working on Snatch we have 2 5 min amraps with two movements that switch the intention. Chomp away at those reps

Tuesday-“The Chief” Hero workout with 5 sets of 3 min AMRAPs. Tricky way to get consistency.

Wednesday-“Mario Bros” : Make sure to fuel up for these workouts that will ask that you work hard and keep those jumps high

Thursday-“Frogger”: Run Bike and Sit-UP in this 15 min AMRAP.

Friday-“Holleyman” anytime you see 30 rounds you know it’s gotta go quick! Wall balls and HSPU and a single clean make up this test.

Saturday-“Asteroids.” Get all the calories on the rower you can and get some sleds work in.

Sunday-“Dig Dug.” A spicy little workout with burpees to the ring then toes to ring fun. (Should have been a sonic the hedgehog workout is my thought)

We are looking to close out our season of swim workouts as the weather has really stunk and we have school starting soon. Stay tuned to have one more send off and huge thank you to our Meghan DeBolt for making this happen. We quadrupled the amount of swim workouts we have done in a summer and we saw huge improvements for those who came to swim.

One more week of our summer kids program! Wear your swag come out and work out this week.

We had 14 people at our clinic for Rotational Strength. We learned a lot and stay tuned for more clinic opportunities in the fall.

Coach Nikki

Life moves pretty fast…

If you don’t stop and look around once and awhile you will miss it. Life is too beautiful to waste. This week’s workouts theme is centered around the movie. “Ferris Bueller’s Day Off.” Take a moment to think how the workouts connect or throw yourself into them and enjoy the ride! In our health we can’t get the miles to roll backwards but we can maximize the miles ahead. I challenge you this week as summer adventures start to wrap up. Hit the sauna with a friend and chat. Hang out after class and stretch. Stop and look around.

Monday: “Ferris Bueller’s Day Off.” - Hit this workout that is Franesque and get some practice on your Toes to Bar.

Tuesday: “Bueller….Bueller?…Bueller?” We will be working on a snatch complex then head into an interval workout with Double Unders and Double Dumbbell Snatches.

Wednesday: Cameron Frye- Complex of Power Cleans and Jerk with Biking and Handstand Push-ups. This is Gamified to help take off your time in the workout. Don’t crash dad’s car.

Thursday: “Jerry.” This hero workout is running and Rowing then Run again. There are some speedy times out there. Get outside or run on the Runner…

Friday: Sloan Peterson-Get out and do all the things in this workout with Box Jumps , Power Cleans, Toes To Bar. You will say at the end you had a wonderful time.

Saturday: “The 1961 Ferrari 250GT California” Partner Workout with Farmer Hold and Calories on Bike

Sunday: “Ferris Bueller, You’re my hero.” Do some bike work or try out the E2MOM of Snatch and Burpees.

It’s GAMES time!

If you have never watched the CrossFit Games ask a coach and we will be streaming as much of the games as we can through the week. Similar to how folks watch sports this is the sport side of what CrossFit is about. We will be seeing different benchmarks performed that we have done over the years and always surprises and fun.

This week we had a lot of personal records. We are wrapping up July with 177 and 97 being this week.

Which can be exciting and it is also a point in time. Which is why we with this programming focus on the heavy single. So much impacts that PR. The day. Time of day. The Mindset. Hydration. Behaviors and habits and nutrition. CrossFit is for life. Keep that long term perspective and check in with yourself.

We have spent the month with the challenge of taking out our soft talk and spending 5 min in the squat. Each practice will impact you and we want to hear what you experienced.

Monday is the final day and the day to enter in wodify if you completed the challenge. So if you did put it in we want to know and celebrate your accomplishment.

August Challenge: 5 days a week of Ab workouts. Complete the challenges. 23 in all. Make sure you note that you completed it and score it. We will have a special badge for everyone who makes it!

2500 MEPs a month! Keep that belt on for workouts and work to get to 2500 or more for recognition.

Programming:

Workouts this week get a bit longer while still holding to different types of stimuli! Show up. Get your MEPS. Also try out some of the accessory pieces we throw in from the bodybuilding track. This is included in your 24hr access membership!

Monday: Megatron-Biking and Dumbbells in three movements for time.

Tuesday: Optimus Prime-20 MIN AMRAP with an added Handstand Walk Challenge!

Wednesday: Ironhide-8 sets of Burpees squat cleans and box jump overs completed in under 3 min. Building that mental fortitude.

Thursday: Blackout-Two 10 Min AMRAPs with jump rope and pull-ups and then row and handstand pushups! Accessory piece of Backsquats.

Friday: Bumblebee-Get to 100 Power Snatches as fast as you can with the caveat of 15 Air Squats each min.

Saturday: Starscream-Team workout for you to bike climb up a rope*and then bike again! Grab a partner and see what all you can do!

Sunday: Jetfire-Run a mile but every min you have to do 4 Burpees.

DCF SWIM: We will keep swimming classes happening week to week through the end of season.

See you this week.

Coach Nikki

Fast Cars and Finding Heavy

As a kid I used to love my cool trapper keeper with a Lamborgini on it. Imagining how fast I could drive in one. Imagination is a strong force and putting it into practice can be powerful as we head into heavy singles and benchmark workouts this week.

It’s testing heavy singles week so you don’t want to miss. We have seen many Personal Records this past few weeks and visualizing the success in our lifts and goals will be a great way to see how we progress.

Monday: A benchmark chipper! Move quick and move well!

Tuesday: Heavy Front Squat and Chin Ups with a speedy AMRAP.

Wednesday: Heavy Bench and Jumping High. EMOM volume day.

Thursday: A speedy chipper and EMOM Pistol work.

Friday: Heavy Deadlift Single and STRICT Handstand Push-up with a CORE burner after.

Saturday: A 2021 Games Workout partner wod.

Sunday: Bike work and Speedy little Pagani Workout.

Soft Talk to Solid Talk:

Use Solid Talk when you want to make pivotal life decisions. If it’s IMPORTANT and/or TIME SENSITIVE, use Solid Talk.

Sentence: Let’s Try A new restaurant for our Anniversary:

Mental Imagery:

Feelings:

Sentence: I will go to CrossFit classes every day this week.

Mental Imagery:

Feelings:

See you this week!

Coach Nikki

Doing more for yourself or Being more for your Kids

Today is Father’s Day and I can’t even imagine what it would be like without my dad. This past week he took time to install an air conditioning unit in our garage. I asked for the help and he made it happen. Over the years I have seen my dad see a need and then learn a skill that he can give to others. But he had to take the time to learn and ask questions. He has made friends with different people and been an apprentice of learning. He modeled that for me and I hope I can model that for my kids. Need something it is time to learn.

I hope all the dad’s out there feel supported on their journeys to create opportunities for their kids to learn to be themselves. Not just what they want their kids to be. I have enjoyed this past few weeks seeing parents bring their kids in to try CrossFit class and help them scale and I can’t wait for coach Tiffany’s class in July!

This week we are continuing to stretch and learn new things. Get the most out of the time and have some fun along the way. All the workouts have a pizza place theme. Have you had them all?

Monday: Papa’ Johns: We have our strength piece of Pausing Front Squats and Chin ups then head into a head to toe core burner of Running/Toes to bar and Sit-ups.

Tuesday: Domino’s-interval mixup workout with half being quick and easy sets of burpees jump overs and snatches into 2 large chunks of the same movements after doing bench press and box jump work.

Wednesday: Cici’s- A 20 min Amrap of rowing and dumbbell work into start of our Pistol Skill Cycle

Thursday: California Pizza Kitchen- It’s Deficit Deadlift Day then we will do 5 2min Amrap s with squats and biking

Friday: Cookeville Slice-Accessory Day and more dumbbell work with this spicy Dumbbell workout with ringrows and GHDs

Saturday: Little Caesers- A giant team of 2 workout with Handstand push-ups Power Cleans and Double unders!

Sunday Funday: Sbarro- Rowing Power Cleans and Box Jumpovers at a standard height.

This week the Sauna is going to be back online! Phew. I know some of you missed it!

Pool Workout Announcement: On June 28 and July 2 we will be having Swim WODs out at Veterans memorial Pool. Come down and have a spicy workout and learn a new skill.

Coach Nikki