Plates of Crawfish for sale, potluck, and yard games. Immediately following the Saturday workout.
Sign up for the Crawfish Boil on the clipboard hanging by the bulletin board.
We are tying to get a headcount by next monday.
Blog Post: My dream come true.
by Logan Christiansen
Hello everyone. Logan Here. Typically I don’t write in the first person but this is a special interesting blog for me. Last week was a great week for me as a Coach/Manager/Business owner/Guy who sends you emails. Way back in 2016 when Andrew and I first started seriously talking about running a gym together. We had a dream for a place that was more than a typical CrossFit gym. A place that truly helped people develop, from all walks of life, towards whatever goals they have not just fitness.
Last week, my goal of having a place that helped a wide range of people develop was met in so many ways.
To start the week we have a group of 25 people over the age of 50 who are doing a 6-week challenge with us. They are learning fundamental movements and having fun while they do it. Can’t wait to see them succeed . This is a fun group with a great attitude.
That Wednesday was the first meeting of “Lead High Performance” at Sporthalle. Which is a group lead by Mickey Addison. Check out his website here. ( Also subscribe to his newsletter. Easily one of the best leadership newsletters around) The impetus for this group is that inside of the walls of Sporthalle we have many smart, interesting, people. Throughout my day I have a lot of conversations. I mean a lot. I kept talking to people about leadership and different ways they approach it. I knew I wanted a group to get together and do something. I don’t know what but we need to get these people together. While I was talking to Mickey about that he said he would lead a group to do well, something. So last week I invited a few people and we got together and had a discussion about pride and how it can be both positive and negative. It was great and I am very excited to see this group begin to form and grow.
We have a lot of new faces in Sporthalle. One of which is Jason Kilgore you have probably seen him around Sporthalle doing some unconventional things. He is also a strength coach for Alexander Hernadez whose name you might not know but you might have seen him if you watched UFC 222 a few weeks ago. Here is the YOUTUBE clip if you missed it. On Thursday morning Jason brought Alexander in for a quick session and I got to jump in for a few rowing tips at the end.
This weekend was also a great weekend for Sporthalle. Firstly Jessica Turner, Mollie Christiansen, and their respective teams took on the LUCKENBACH Ragnar Race. Ask them about the 36 hours of relay racing next time you see them.
About 6 months ago I told David and Cyrus I wanted to run a barbell club. They said “We have a better idea. How about we run a barbell club.” And boy, have they run one. This weekend we had 6 people compete in the Texas State Ironcat Open. I could go into all kinds of details of why this meet was meaningful for myself and the lifters but I think this picture says it all. The top picture is the people who compete and the bottom picture is the people who competed and all the people who came out and supported them. Seeing this community was so great for me and I’m glad to be a part of it.
So that’s my dream come true. In a week we had everything from a 76-year-old man do a push-up, a 13-year-old set a Personal record in a weightlifting meet, people push themselves to do new and interesting things they might not have done without Sporthalle and I got to coach a UFC fighter on some rowing tips. All in all a pretty great week. Thank you, everyone, for being a part of this and I can’t wait to see things we are able to do together.
New Braunfels Crossfit
30 sec / 10 sec Ring Work
Archery Ring Rows
Ring Pull Ups
Jump to Support
Bar Parth and Tempo review
5 min to warm-up to working set.
Part A: 4 sets
5-7 reps Floor Press (32×1) (rest 90 sec btw sets)
Part B: 3 sets (1 set every 2 minutes for 6 minutes)
4-5 reps Supinated Pull Ups (add weight if possible)
21-15-9 reps for time:
KB Hang Clean and Press (single arm)
Rx: KB 55/35, Fitness: DB/KB 40/25 db
NTY: DB scale appropriately. Box Dips.
1 min of each
5 min Run/Sprint work
Then: 2 rds
10 Step Jumping Squat
10 Inch Worms
10 Wall Squats
10 Pike Push Ups
10 Pass Throughs
Every 3 minutes for 15 minutes
Working up to find a heavy 3 rep.
50 Double Unders
21 Thrusters (95/65)
50 Double Unders
15 Front Squats (135/95)
50 Double Unders
9 Hang Squat Clean (155/115)
(15 min Time Cap)
Fitness: men’s weight 65/95/115 lady’s 35/55/75
Then 2 rds
10 kick thoughts
10 Scap push ups + 3 push ups
10 Backward Walking Lunges
4 Greatest Stretch
20 sec Hollow Hold
10 sec Superman Hold
(Goal is to rotate between the two holds using only your core.)
3 Pike Walk Outs + 2 HSPU
(Rest 30 sec)
10-15 DB Lateral Raise
(Rest 30 sec)
10-15 Bicep Ring Curls
(Rest 60 secs)
CONDITIONING: GAME DAY!
3 min Work/ 1 min Rest x 4rds
6 Burpees (over the bar)
12 Sumo Deadlifts
12 Push Press
Upper thoracic and lat rolling
Banded Shoulder distractions
Thursday (Game Day)
3 min of Sprint Work
Then 2 rounds of PVC 1 rd empty bar
Burger Warm-Up (clean position)
Review how to recover a bar to be set up for the next lift.
Spend 5 minutes working up to a heavy triple.
Odd: 3 Power Cleans
Even: 7 Toes to Bar + 3 Pull Ups complex
8 min AMRAP
15 KB Swings
15 Box Jump Overs
Notes: focus is to maintain an even pace throughout the 8 minutes.
1 min at each
Thoracic Opener over the roller
Indian Run – 400m
Partner WallBall throws 10 each direction
Plus mobility prep work.
Caveman squat – scorpion – hip switch
Review each movement and gets rotations set-up.
27min Partner WOD
7 Deadlifts (185/135)
7 KB Snatches (55/35)
7 Box Jumps
7 DB Push Press (50/30)
Top of each minute BOTH partners perform 1 BURPEE and switch.
Fitness: (135/95), (44/25), (35/25)
NTY – Deadlifts can be subbed with KB if needed. Weight scale as needed.
Notes: one partner rests while the other partner works. A score is total rounds. a goal is to
move fast during the 3 minutes. Pick up where you left off each re
5 min spending time
Talking about what to bring to the CRAWFISH BOIL!