cfignis

Because why not do a hero WOD with 7 x 400 meter runs in blinding snow?

“Lumberjack 20”
20 Deadlifts (275lbs) - scaled to 225#
Run 400m
20 KB swings (2pood) - 53#
Run 400m
20 Overhead Squats (115lbs) - 65#
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar) - red & black band
Run 400m
20 Box jumps (24”)
Run 400m
20 DB Squat Cleans (45lbs each) - subbed double KB cleans @ 35# each
Run 400m

The last time I did this WOD in August, I finished in 49:16. Today I did it in 37:56 with less scaling. Still a long way from RX, but I am pleased with this progress. And I didn’t fall during overhead squats this time (ha).

And that’s 6 PRs this month. I’m positive it’s not all attributable to dietary changes, but I’m sure it hasn’t hurt.

The rest of the day has been gloriously lazy and filled with good food, naps, & a Harry Potter movie marathon.

On Ramp Day #1

Warm-Up:

DROM (Dynamic Range of Motion)

200 meter run

Skill:

Air Squats

Push-Ups

Ring Rows

WOD:

200 Meter Run

21-15-9 Reps for Time

Air Squats

Push Ups

Ring Rows

200 Meter Run

1st Annual Ugly Christmas Sweater WOD and After Party

Saturday, 12/21/2013 - 7:00pm - The Box

Time to raid your Granny’s closet, go on a thrift store run, or bust out your knitting kit! #CFIgnis would like to invite you to get into the holiday spirit with us andddd bust out a WOD while we’re at it.

Rules:

  1. Rule #1: Wear a Christmas sweater to the box…the fugliest one you can find.
  2. Rule #2: Wear your sweater for the entire WOD. If you remove it, a steep penalty will be applied…to everyone. ;)
  3. Rule #3: Be prepared to vote!! WORST sweater wins a prize!!!

Happy sweater hunting!

Post WOD shenanigans:

  • BYOB and an appetizer (Paleo preferred, but not a must)
  • No party would be complete without a “Dirty Santa” gift exchange…$15 limit! You can gift as couples or singles.
  • Email links to any preferred Spotify playlists to Kelli. Otherwise…NO complaints allowed about the music! ;)

2014 Whole 30 Challenge - Starts Wednesday, 1/1/2014!

If you are ready to change your relationship with food forever then this challenge is for YOU!! This is a 30 day commitment to eating only whole foods. Are you ready?!?!

  • Step #1: Order your copy of “It Starts with Food” and read it prior to 12/31. This book will change your life, I guarantee it!!!
  • Step #2: Get your measurements & body fat percentage taken prior to 12/31
  • Step #3: Start planning for January because the Male & Female with the highest percentage of fat loss will WIN a FREE 1 month membership!!! How’s that for motivation?!?

We will continue to post tips, tricks and other helpful hints on here as well as our Pinterest page…so stay tuned!!

Events in the Making

Past Events:

  • 1st Annual HalloWOD and After Party - 10/26/2013
  • Chamber of Commerce Ribbon Cutting Ceremony (Grand Opening) - 10/29/2013
  • God’s Food Pantry Thanksgiving Food Drive (throughout November 2013) and Coach’s WOD Challenge - 11/29/2013

Yep. I wore that. And I worked out in it. I should mention that it’s 70° and rainy.

WOD:
Santa needs our help!! The elves and reindeer are on strike and Santa needs us to help with the delivery, but only those wearing UGLY sweaters!!!

“Operation Rescue Santa” - Team WOD (4/co-ed team)

Load the sleigh: Deadlift 20,000#’s 185/135 (only 2 working at a time)

Deliver gifts: 4x400 meter run with 50# sandbag/20# med ball (only 2 runners at a time)

Fill Stockings: Russ KB Swings 200x 53/35 (only 2 working at a time)

12:29 RX. I think our team won but no one cared about numbers.

We also played Dirty Santa and someone got a toilet seat. And my sweater made top 10. Then we surprised the coaches with a long weekend getaway. They’re the sole owners and operators (and she also works a day job) so they’ve not had any time off since opening in August. They cried.

Now I’m Christmas shopping. It’s probably time to wrap that up, yeah?

My face when I saw that my Fitbit was dead during a 2000 meter run this morning:

But my face when I finished the mile in 8:42, which was 30 seconds faster than last week:

2000 meters in 11:09 (just under a 9:00"/mile pace). Then 4 rounds for time: 20 pull-ups, 30 push-ups, 40 sit-ups. 23:43. As an aside… 160 sit-ups? Rude. That was not pleasant.. nor was the shower after. (Sorry).

I had a good weekend. We visited Waverly Hills and did the tour, not the production-style haunted house. May or may not have seen a ghost. Definitely saw and went in Room 502 and got a hefty dose of the creeps.

Then we got kicked out of a bar… because it was closing. I am getting too old for this crap.

I woke up like a kid on Christmas at 4:00 am.

Awesome first day at the box. I’m not a morning person at all, but Chris & I wanted to be part of the first official WOD/OnRamp.

Warm-Up:
DROM (Dynamic Range of Motion)
200 meter run

Skill:
Air Squats
Push-Ups
Ring Rows

WOD (for time):
200 Meter Run
21-15-9
Air Squats
Push Ups
Ring Rows
200 Meter Run

10:43

Everyone seemed to have a great attitude and were all eager to get this thing going. And that CrossFit sense of camaraderie seemed to be there already. People were cheering each other on and even ran in with the last finisher.

I like this. A lot.

2

Box jump massacre!

Note: That is my shin in the top picture…NOT my calf. Nailed my shin on a box jump during Dirty 30 and took the hair and skin off (see picture 2…you’re welcome). I didn’t seem that bad until everyone freaked out and I looked and yeah, softball size knot and lots of blood. I did a few more reps of jumping pull-ups with 1 leg before being stopped because why not? Total reps = 146 before DNF'ing.

Luckily there’s a member who is a APRN so she fixed me up.

This is gon’ hurt tomorrow.

Back in August when Ignis opened, Kelli wrote this WOD specifically for me & x-opher to face off against one another. The first 15 members were part of a special group (with perks) and Chris & I were assumed to be #1 & #2 since we were involved from the get-go. But she didn’t know who should be which number so she wrote this WOD to settle it.

A year ago today, we started taking new members and the other 13 spots were full in less than an hour. We hoped for 20 (to stay in the black) and started with 26. I think we’re close to 100 now. Not bad for Podunk City.

I did this WOD in August at 43:00. Scaled majorly. At that time, 225# was my 1 rep max for deadlift and 95# was more than I could push press. Tonight I did it in 36:41 RX. Truthfully, I could have done better but I’ve still got this nagging knee pain & walked more than I wanted to.

In general, CrossFit takes a lot of flack and I’ve taken a lot for being such a fanboy of Ignis. But that place & those people have made & continue to make me better everyday.

Basically me while running at CrossFit this morning

2400 meters - 15:09. Kind of slow. My calf muscles just hated me today.

Then what Chris said. The struggle was real this morning. Started to scale mid-way but couldn’t find a lower weight so I just rolled with it and finished with what I had.

Also.. yes. My hip flexors. Ouch.

I have a 5K tomorrow. lololol

But before that… I’m having pizza and drinks and fun. With some friends. I can just go ahead and leave work now?

Clearly I was unprepared.

I got to sneak in a WOD at the box again tonight before opening next week. This sucked but it will be a good baseline measure.

Warm-up: Jump ropes and 400m row.

WOD: “Lumberjack 20"

20 Deadlifts (275lbs) - scaled to 225#
Run 400m
20 KB swings (2pood) - 53#
Run 400m
20 Overhead Squats (115lbs) - 65#
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar) - jumping
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each) - 25#
Run 400m

49:16

The 225# deadlift is ~85% of my 1RM. It felt heavy but Kelli pushed me. Told me I was mindf***ing myself because I didn’t appear to be struggling and my form was fine. She’s right.

Overhead squats are extremely difficult for me (Y U SO WEAK, Core?!). I started with 75# but fell straight on my ass. Embarrassing. But whatever. I’ll get there.

When we first started doing pseudo-CrossFit at the globo, I found a 25# kettlebell difficult to use so I’m calling this a win.

It’s good to have an encouraging coach. By the box jumps, I was getting frustrated and told her I suck. She said, “You won’t get better by quitting. Now give me 5 more good ones.“ Toward the end she told me to haul ass to finish under 50:00 so I was happy to get in just under that.

This is gon’ hurt tomorrow.

3

CrossFit Ignis FC (Founders Crew) Showdown WOD. 

Since the Smit and I have been with from the starting of Ignis, we got the first two spots of the 15 member Founders Crew… only, she thought it best for us to WOD off for the #1 spot. Not that it really matters to either one of us… but we thought it’d be fun.

We were wrong. 

On Monday

I did 90 burpees and what I’m trying to tell you is I hate my life right now.

5 x 200 meter sprints (30 second rest)

3 rounds
30 Russian KB swings (53/35)
30 burpees
30 abmat sit-ups
27:34 RX

I’m so freaking slow at burpees.

Then I ran for that stupid Run Streak thing and I didn’t want to but it was fine.

I ordered a chicken salad with extra grilled chicken and a sweet potato. And no croutons or cheese or bread.

I just deadlifted 26 reps of what had (as recently as 3 months ago) been my one rep max so I’m feeling pretty good right now.

Warm Up:
2 Rounds
200 meter Row
200 meter Run

Strength:
Good Mornings - 3x10 at 85%
Reverse Hypers - 3x10

WOD:
12 minute AMRAP:
6x Deadlift (85% of 1 RM)
8x Bar over Burpees

= 4 + 2

I thought about scaling and could have done way more reps if I had, but heavy just seemed necessary today.

I need to remember that heavy should seem necessary most days to progress.

Is that a wagon or...?

Week 1 of CrossFit is in the books. Killer partner WOD this morning, even for OnRamp. Excellent coaching and motivation. I’ve needed this.

Healthy food choices all week (sans 1 pizza/donut incident).

All the hydration.

Someone talk me out of eating a pizza this weekend. (Read: I’ll probably eat a pizza this weekend).

Precious bby Nanos. I think I love you.

Also pictured…that box jump scar.

I think I really like hang cleans. Even 50 of them. Even with burpees. Don’t mistake that. I still hate burpees.

WOD:
50 hang cleans (95#) with 2 burpees at the top of every minute
5:38 RX

Yeah, I’m slow. And I’m almost always near the last to finish but I’m Rxi’ng more frequently and paying attention to form so I can get it right.

Maybe let’s have some leftover cherpumple “for recovery”?