Workout of the Day

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Short and sweet today…

The doors are open.



A few things to remember.



Register for classes at the beginning of the week, this is a must.



Check the blog for updates and important information.



If you are sick...stay home.



Clean your workspace and equipment.



Wash your hands when you arrive and before you leave.



Respect one another, not everyone is in the same headspace yet.



Work for it like you mean it.



See you out there. #developyourself



-Jeremy

@cfnobo

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060122020 - WOD

  • For time:

  • 1000m row

  • 50 Thruster 45/35#

  • 30 Pull-ups



  • EMOM 6

    • 8/side single-arm bent over DB rows

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As we begin to return to the on-site application of our fitness practice it is important that we reset the baseline. Remember this, if you want the results of tomorrow you will need a snapshot of the results you can achieve today. If you’ve been able to keep up with your training you’ll go really fast. If you’ve been challenged to maintain your fitness practice, you’ll go slower. Your results have already been earned at this point, so let’s see what they are and move forward with intention.

See you out there. #developyourself


-Jeremy

@cfnobo

Facebook

Instagram

Twitter

________________________________________________________________________

060112020 - WOD

  • 3 ...

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Here is something for you to think about while you’re out there.


“Growth must be chosen again and again; fear must be overcome again and again.” Abraham Maslow


See you out there. #developyourself



-Jeremy

@cfnobo

Facebook

Instagram

Twitter

________________________________________________________________________

06092020 - WOD


  • 3 rounds for quality

    • 8 x prone IYTW’s


  • For quality

    • In 4 rounds complete the following, at tempo (2323)

      • 5 ipsilateral straight leg dead bugs (left)

      • 5 ipsilateral straight leg dead bugs (right)

      • 5 contralateral straight leg dead bugs (left)

      • 5 contralateral straight leg dead bugs (right)

  • EMOM 15

    • Min 1 - 20 Cossack squats

    • Min 2 - 100m sprint

    • Min 3 - max unbroke...

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If you keep your eyes open wide enough, life has a way of sending poignant reminders at just the right time. The reminder, from where I’m sitting, is that you’re not doing yourself or the world any favors by operating from a place that makes it all about you. We tend to operate from our short-sighted, tunnel-visioned lizard brain a bit too often, and this only sets up a series of failure dominoes for us to set off. What’s most curious is that what sets humans apart from the rest of the animal kingdom is our capacity to think and plan ahead, consider concepts abstractly, and consider the past and integrate it into present and future. Have you ever seen a giraffe get involve...

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During the first month of the “stay at home” order, we launched our first-ever online-only program, HOMEGROWN. The program is available to anyone with an internet connection and the motivation to put in the work. With the idea of fitness changing so rapidly, we decided to provide an option that everyone can participate in.

HOMEGROWN brings strength & conditioning to your home and takes advantage of one of the best training tools available: the sandbag. No compromises or concessions here. Just pure, effective strength & conditioning. The sandbag allows our students to benefit from the experience of heavy loading and short duration efforts. HOMEGROWN was designed with the intention...

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Here is a little something for you to think about while you’re out there. As we beginning making preparations to work on-site again I was left wondering what kind of shenanigans could we have expected if these two hopped in a car together and drove across the United States?

“Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty… I have never in my life envied a human being who led an easy life. I have envied a great many people who led difficult lives and led them well.” - Theodore Roosevelt

And…

“Anything worth doing, is worth doing right.” - Hunter S Thompson

See you out there. #developyourself


-Jeremy

@...

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Another news cycle has passed and a new one has begun. This week looks very different than the last...again. Stay vigilant, embrace the challenges this brings, support your community, and act with honor.

See you out there. #developyourself





-Jeremy

@cfnobo

Facebook

Instagram

Twitter

________________________________________________________________________

06012020 - WOD

  • 4 rounds for quality:

    • 4 unbroken hollow-arch-hollow rolls

    • 6 shoot-throughs

    • 8 unbroken hollow rocks



  • 3 rounds for quality:

    • 30s front scale hold (R)

    • 30s front scale hold (L)

    • 30s back scale hold (R)

    • 30s back scale hold (L)



  • AMRAP 5

    • Burpee over an obstacle (3”)



  • AMRAP 17

    • Walking lunges

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There is a lot of low hanging fruit to pick when it comes to fitness. Put the ladder away and ensure that you’ve reaped the rewards of what is readily available first. Here is something for you to think about while you’re out there.

“World-Class Fitness in 100 Words: Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard...

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It was a question I heard with uncomfortable frequency from people after announcing my pregnancy: “You’re not still doing CrossFit, are you?” It came with other variations: “You shouldn’t be lifting that!” and “You should just take it easy.”



It’s almost a cliche to say that pregnancy comes with an incredible amount of uncertainty and conflicting advice. Of course, it’s all well-intentioned, but for many women, myself included, it’s a time where you have never felt more unsure of yourself, and the stakes have never been higher.



On the question of exercise, while pregnant, most people have an opinion. And because the potential he...

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If you’re at all interested in developing yourself as a human, a good place to start is your vocabulary. I’m not talking about the number of SAT words you fit into your everyday speech or your capacities as a human thesaurus, but rather about how you frame the world around you with your speech.

Let’s take a look at an example.

There is an increasing and widespread aversion to doing anything hard. “Hard” or “difficult” has become a bad word used to describe something undesirable, and “but that’s hard!” is the level one retort used to get out of doing something for petulant children and adults alike.

The way you speak about somethin...

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