CrossFit Fairbanks

CrossFit Fairbanks Closed September 5th and 6th for Labor Day.

CrossFit Fairbanks Closed September 5th and September 6th for Labor Day.

At the gym at the normal time of 11 a.m.

Workout of the Day:

Run 1200m

63 Kettlebell Swings

36 Pull Ups

Run 800m

42 Kettlebell Swings

24 Pull Ups

Run 400m

21 Kettlebell Swings

12 Pull Ups

Strength:

Power Clean

5 x 2

Weighted Pull Ups

1, 1, 1, 1, 1

Standard/101:

Tabata With:

Short Shuttle

Sledge Hammer Strikes

Row(calories)

Burpees

Scale as needed.

Post loads for Strength, and total reps completed for Standard/101 to comments.

The gym will be closed the 5th(Sunday) and 6th(Monday) for Labor day.  We will still have normal class times Friday and Saturday.

The Saturday morning Workout will be held at the facility this week.  It seems like we are doomed to get rain every weekend as of late.

“I am always doing that which I cannot do, in order that I may learn how to do it.” — Pablo Picasso

Strength:

Overhead Squat

2, 2, 2, 2, 2, 2

Standard:

For time:

Run 1 mile

42 Hang Squat Snatch, 45lbs

30 Medicine Ball Sit Up Throws, 20lbs

Run 800m

30 Hang Squat Snatch, 45lbs

20 Medicine Ball Sit Up Throws, 20 lbs

Run 400m

18 Hang Squat Snatch, 45 lbs

10 Medicine Ball Sit Up Throws, 20lbs

Post loads for Strength, and times for Standard to comments.

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101:

Run 400m

30 Pull Ups

Run 400m

30 Sit Ups

Run 400m

30 Squats

Run 400m

Post times for 101 to comments.

Strength:

Rest or practice skill

Standard/101:

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Scale as needed.

Post rounds + reps completed to comments.

An interesting cartoon image with some facts about sugar.

CLICK HERE FOR LINK

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” — Lance Armstrong

Strength:

Hang Power Snatch

8 x 2

Standard:

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Post loads for Strength, and times for Standard to comments.

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101:

3 Rounds for time of:
50 Single Unders

20 Pull Ups

20 Sit Ups

Post times for 101 to comments.

Mid-workout, I often ask myself, “Jeezus, what am I doing here?” The answer usually is muffled by someone telling me to stop stalling and get moving because “that squat ain’t gonna do itself!” Like I need THAT reminder. I’ve been at this fairly seriously for about 6 months. I walk away everyday looking like, at worst, I lost a a fight to a semi, or at best, an angry scrappy dog.

So, seriously after all that, why AM I here? Why do I come in here 5 days a week and CrossFit.

I CrossFit because after 15 years of intense involvement in organized sports, I’ve never found something that makes me question my physical and mental capacity and ability, or helped me prove to myself I CAN do it. CrossFit has helped me get stronger. I don’t mean pull-ups or deadlifts or double-unders. I mean in my head, I’m stronger. Someone telling me to keep squatting isn’t what keeps me going. For the first time in my life I know I can. That’s why I CrossFit – because in such a short time (in relation to how long I’ve been an athlete), I learned there’s very little my body won’t do – and it’s an amazing feeling. Every single day, I surprise myself. I lift more, pull harder, and go faster – because I CAN – because CrossFit taught me how.

It’s a lot of work, and sometimes, when I walk away looking like I’ve just been stigmata’d thinking I can’t do it anymore, I catch my breath, and recall the last 14 minutes and 12 seconds and realized I finished, Rx (thankyouverymuch), so I CAN do it.

I’ve never EVER met a CrossFitter who doesn’t have a reason to go in everyday and work themselves so hard – and it’s very rarely because “I want a hot body”. There is more to this – it’s a game you play with yourself to be better than the day before. To be ready for anything anyone throws at you and be prepared for it – in your head and your heart. Maybe your muscles help you through “Misery”, but it’s your head and your heart that tell them to keep going.

Don’t get me wrong, my body looks better, I feel better, I sleep better – all very awesome reasons to do this, but as far as I’m concerned, that’s just icing on the cake that I shouldn’t be eating because it’s SO not Zone.

Of course, this is just little ol’ me, so ask yourself, why do YOU CrossFit? If you haven’t started – ask yourself why not? You’ve got nothing to lose and an amazing life to gain.

By Quinn from CrossFit Fort Meade