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Only one athlete on the platform but they aren’t alone. (Mar 19th-24th)

//Only one athlete on the platform but they aren’t alone. (Mar 19th-24th)

Only one athlete on the platform but they aren’t alone. (Mar 19th-24th)

THIS SATURDAY! Starting at 1031am. (also known as immediately following the 930am Community Workout)

Crawfish Boil, Potluck for those who aren’t about the Mudbugs, and yard games.


Blog Post: Only one athlete on the platform but they aren’t alone.

By Logan Christiansen

Lets take a look at this picture. In the top picture are the 5 athletes that competed in the 2018 Iron Cat Open at Texas State on March 10th. But look at the bottom picture, all those people came out to support those athletes.There are husbands, wives, children,brothers, sisters, mothers, fathers, grandma’s, friends and even a baby in a backpack.

Why do I bring this up?

Because when you watch an Olympic Lifting (or most sports, or life in general) its easy to see a person alone doing something and not think about the support system they have or the lives they influence directly.

Now lets change gears a little.

Now you might have heard the Jim Rohn quote ” You are the average of the 5 people you spend the most time with” well, to a certain extent reseach has proven thats true.

A study, published in the New England Journal of Medicine, involved a detailed analysis of a large social network of 12,067 people who had been closely followed for 32 years, from 1971 until 2003. The investigators knew who was friends with whom, as well as who was a spouse or sibling or neighbor, and they knew how much each person weighed at various times over three decades. That let them examine what happened over the years as some individuals became obese. Did their friends also become obese? Did family members or neighbors?

For all my non research nerds what that means is that unhealthy behavior may be communicable. Your chances of becoming obese, they said, increase by 57 percent when one of your friends is, 40 percent if it’s one of your siblings, and 37 percent if it’s your spouse.

Intimidating odds. So intimidating, in fact, that they overshadowed the larger conclusion of the professors’ research: Because health and behavior are linked so closely, almost any health state connected to habitual behaviors is communicable.

But dear reader there is good news.: Social connections can also improve your health. After all, people tend to quit smoking in groups. People who hang around others who think positively also tend to think positively. Just as people gain weight together, they also can lose weight together.

According to the 2007 study by Nicholas Christakis, MD, PhD, MPH, of Harvard, and James Fowler, PhD, from the University of California at San Diego, (which was published in the New England Journal of Medicine), a variety of surprising and seemingly very individual conditions appear able to spread between friends and acquaintances like a juicy fun rumor.

Even more bizarre, they can skip a link and spread between a person and her friend’s social networks. While “deep” social contacts ( the people with whom we are best acquainted or spend most of our time ) have the most influence, even a distant acquaintance can have a surprising impact. Which can be a positive outcome of social media at work.

For example, if a close friend starts smoking, your chances of doing so increase very significantly, by 36 percent. But even someone who’s three degrees removed from your immediate social circle (a friend of a friend of a friend) can still increase your risk by 11 percent.  Super weird, but, according to the research, true.

Should the research leave you tempted to ditch your more imperfect acquaintances in favor of an all-or-nothing rad tad team of exclusively healthy superhumans, don’t be too hasty. There’s plenty of evidence showing that simply having friends (even if they don’t go to the gym) can help you live a longer, healthier life.

And keep in mind, if you can stick to your own healthy habits and choices, they may well have a winning impact on your social circle over time.

Whether or not you’re aware of it, the healthy changes you make to your own life ultimately reverberate through your whole social circle, eventually coming right back to you in the form of increased social support.

And when it comes to creating a health-positive climate in your social circle, Fowler notes that your deliberate choices have good odds in their favor. In the context of the “three degrees of influence” rule, the average person is connected to 1,000 others.

Next time you’re digging deep for a reason to go to the gym, or bike to work, or pack your lunch instead of hitting the drive-thru, this may be a perspective worth keeping in mind. Even if you’re not hugely motivated to make a healthy choice for yourself, you may be just a little more willing to do it for the sake of the people you care about ( or even for those you don’t know.)

If this blog post has left you thinking of ways to bring your friends and loved ones on your journey of health,  you could bring them to a Saturday workout, have them come watch a class, talk to a coach or send an email to info@newbraunfelscrossfit.com

This Week’s CrossFit Programming.



3 Rounds:

10 Alternating World’s Greatest

10 Roly-Polies

10 Swivel hips

5 Vertical jumps (standing and jumping as high as possible smooth landing)



Two rounds of no weight or lighter weight.

Practice 5-10 box jumps without sitting and 5 seated jumps.



3 rounds

7-10 Rear Elevated Split Squat (DB)

Superset with 3 Seated Box Jumps

Rest 1-2 minutes




40 Wall Balls

200m Run

30 Wall Balls

200m Run

20 Wall Balls

200m Run

10 Wall Balls

200m Run

(15 min time Cap)

Rx: 20/14




1:00 Couch Stretch R/L

10 Lying Internal/External Shoulder Stretch R/L

15 Slow Shoulder Wall slides

Pigeon Stretch




2 Rounds:

10 Swivel Hips

10 Scapular Push-ups + 5 Thoracic reaching push-ups

10 Scapular Pull-ups + 10sec Active hold on last rep

10 Squat jumps (slow negative, Explosive jump)

20 Hollow Rocks



Coaching the phases of the KIPPING swing.

Movement review.


15 min EMOM

  1. 10 Forward Banded OHS
  2. 5-10 Kipping Pull Ups
  3. 30 sec Shuttle Run or Row

Notes: Pull Ups can be Kipping C2B, Butterfly, Kipping, banded strict or lowbar pull ups.



Double Tabata

Push Ups

Heavy KB Swing



1:00 Dead hang on Bar Focus on deep breathing

2:00 Forward Fold (put roller under knees if needed) (play dead)




3 rounds:

10 Slow PVC pass through (reaching and bend PVC)

10 Wall facing squats

10 Goblet step through lunges

100m Run



3 minutes

500m Row

Max Front Squats (135/95)

Rest 3 minutes

3 minutes

400m Run

Max Back Rack Lunges

Fitness: 95/65 NTY: Goblet Squats and Lunges




Practice behind the neck jerk.

2 x 5 Empty Bar OHS with 10 sec Pause in the bottom on the last rep.  Focus on breathing and good shoulder position and balance.



Over Head Squat

SETS of 3 reps

Spend the rest of the class working up to a tough 3 rep OHS



10 R/L T-spine opener

1:00 Pigeon Stretch R/L

1:00 Couch Stretch R/L




2 Rounds:

10 Alternating World’s Greatest

10 Candle Sticks

20 Plank Shoulder touch (slow)

20 Banded glute bridges (slow)



Movement Breakdown



4 rounds of good movement

2 Dragon Flag

  • 15 sec rest

30 sec Heavy Waiter Carry (each arm)

  • 15 sec rest between arms

30 sec of Max Dips

  • 30 sec rest

30 sec of Barbell Hip Bridges (pause at the top)

  • 90 sec rest

Notes: Pick a weight or scale that you can do continuous for the 30 seconds for both the waiter carry and deadlifts. Dips, pick a scale you are getting at least 7 reps each round.



4 rounds for time.

10 DB Renegade Rows

10 DB Clean and Jerk

10 Burpees



1:00 Dead Hang on Bar with deep breathing

Foam roll






3 Rounds:

10 Roly-Polies

10 World’s greatest

10 Cossacks Squat

Frog hops

Bear crawl



Introduction of movements.

1 SLOW round PVC pipe

1 SLOW round empty bar

1 round light weight

1 round medium weight




12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx: 155/115 Fitness: 135/95



Partner 100 banded sit-ups



5 min spending time

Talking about what to bring to the CRAWFISH BOIL!


See everyone tomorrow at the Crawfish Boil!!!!


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