We are moving to a great new location in Inverness Corners on the side with Kohls. We will start all classes there Monday January 25th. Look for new pull-up bars and equipment coming in soon.

If you are serious about your fitness we would love to have you be part of CrossFit Scars. (click here for New Members January Special)

If you want an easy way to get in “shape” please go somewhere else. We have the friendliest and most supportive community here but we don’t want people that aren’t serious about their health and fitness. Maybe you can go find a “6 min Buns and Thighs DVD.”

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We will meet at the school at 5:30am to go over technique instead of the 5k.

Tuesday:
5 rounds of:

95# thrusters
15 pull-ups
15 chair dips
400 meter run

Thursday:
7 rounds of:

7 power cleans
7 squat cleans
7 front squats

Friday:
5k trail run at Veteran’s Park

Saturday:
10 minutes max handstand holds (every 10 seconds is one point)
5 minutes max squats
2 minutes max pull-ups
1 minute max push-ups

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Nice job on the 8k Brenda Ladun Run on Saturday. (Abel, Wende, Steve. Justin)

1. Better rest and recovery- When you are physically and mentally recovered you can hit your workouts even harder and see better results. Lack of sleep, stress from work, poor nutrition and/or not enough fun time you will be limited to your performance output and normal everyday activities.

2. Diet- Eating the proper foods (paleo) and proper quantities (not too much or too little) will give you optimal energy for your best workouts and help you reach your weight goals.

3. More stretching- Work on your flexibility everyday. Movements are easier to learn, injuries will be a rarity and your body moves more efficiently when you have great flexibility.

4. True goal setting- If I ask you what is your goal for doing Crossfit, many people would say to lose weight. I would then ask, “Why?” You might say to feel better or gain confidence. Cool. What is your true goal then- to lose weight or feel better? People get too caught up in the frame of mind that they will only feel better when they lose a certain amount of weight. Realize that you can start feeling confident about yourself instantly. You should feel good when you hit a new PR on a lift or when you increase your push-ups. Enjoy more of the daily victories and before you know it the weight will be gone.

5. Injury maintenance- Do not let an injury stop you. Train around it. By training you will heal faster. Take care of your injuries no matter how minor they may seem. Use ice, rest, compression and proper stretching recover as fast as possible.

6. Focus on weaknesses- We love to do what we are good at but we will get more bang for our buck by working on our weaker points. Step out of your comfort zone.

7. Technique over result- We all do it. We want a faster time or better score. To get that we might cut a ROM down or lose proper technique. One that is not safe and two, we are only cheating ourselves. Focus on what will improve you the most- proper technique.

8.  Push someone else in class- By encouraging others to bring their best they will do the same for you. With our community anything is possible.

9. Intensity equals results- Intensity will be the factor to improvement. We need to push ourselves to our physical and mental limits so we can break through and reach new heights.

10. Refer a friend- By having a friend train with you, it will help you stay on track, give you an extra push, create a great community and even save on gas.

Justin Scarsella

We are gonna miss the old school. Get ready for even better times at out new location.

Tuesday: “Fight Gone Bad”

3 rounds of:
wallball
SDHP
Box Jumps
Push Press
Row

1 Minute at each station for max reps with a 1 minute rest for 3 rounds.

Thursday: backsquat 1-3-5-10-5-3-1

Friday: 1.5 miles @ 90%

Saturday: Brenda Ladun Run 8k- No regular class

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We are at our new location in Inverness Corners between Headstart and the Male Room.

Recommended run WOD for Tuesday or Wednesday- 5 x 800m with 90 sec rest.

Sign up for the 8k race on Staurday at the 119 health and wellness center. Sign up here.

Tuesday:

“Cindy”

AMRAP 20 of

5 Pull-ups
10 Push-ups
15 Squats

Thursday:

Press 5×5x5×5

3 min max SDHP

Friday:

2 mins on, 1 min of x 6 for max effort

Saturday:

Moving Day! Come help us move into our new school!

400m overhead walk/run- bar or less for time.

Each time you stop moving you place the bar on your shoulders

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3 min rest

1-2-3-4-5-6-7-8-9-10

Burpee- Push-ups

(on the first burpee you do one push-up, on the second do two and so on…)

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3 min rest

Power Clean 1×1x1

Tuesday WOD: Tabata Rounds 8x 20:10

Score is the lowest rep total for each exercise within a 20 second round. Add up all three scores for your total.

Sumo Deadlift High-pull 55#

Box Jumps 20”

Clapping Push-ups

Rest 2 mins between exercises. Do one exercise for 8 rounds and then rest. After the rest go to another exercise.

Scale as needed.

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Thursday WOD: “Cindy”

AMRAP 20 of:

5 Pull-ups
10 Push-ups
15 Squats

Scale as needed.

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Congrats to Abel on running the 10 mile Red Nose Run with the temperature in the teens. Awesome job bro.

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Happy Birthday Janice!!

5 rounds for time of:

10 KBS
20 Push-ups
30 Squats

Scale as needed

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Good luck Abel on the Ten Mile Red Nose Run with the temperature in the low teens. You are the man.

Handstand Push-up Progression

Thursday: Use your judgement if we are going to have class due to the “snow.” If it is icy and dangerous please stay home and be safe.

If we do have class please be here on time and start warming up right away.

WOD: CrossFit Total

1 rep max Backsquat
1 rep max Press
1 rep max Deadlift

You have 3 attempts at your best- thats it. I want class to end on time for those that need to get home for kids, work etc.

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Friday 1/8/10

No Class,

We will have class on Saturday.

Call me if you are unsure about class- Justin