Tue – 08/06/2013

Who remembers these days?

Just a couple of the latest emails we’ve received. Laura and I couldn’t be happier with how things are almost a year and a half in. Thanks to every person that’s walked through our doors knowing full well what was in store for them. And of course we have to thank the other CrossFit Wylie coaches that let us have a life outside of the gym. Thanks boys!

“Chris – There are just so many things that you do that are non-existent here. From a business standpoint you make sure your users are getting something in return for their membership.  You understand the importance of showing people results, which you did even before you installed Wodify.  Despite the time it took, you were tracking everyone’s results in an easy to follow format on your website, cross referencing WODs with prior days as necessary, and tracking performance on lifts and named WODs.  You do benchmark WODs that allow people to see real results in one month increments.  None of that is done here, and it is up to the users to track everything.  You are also continually improving and growing CrossFit Wylie.  In the time I was there, you switched locations, added new equipment, created different training tracks, and implemented Wodify. All things that users see, and appreciate.

I could go on a tirade about the programming, mobility, and coaching here, but I will let it be.  You spoiled us rotten in those areas too, and it is now difficult to accept average.  Just know that you prepared us well, and we are surviving on those fronts.

 As I’ve said numerous times before, keep doing what you do.  You are building something special at CrossFit Wylie.” – Anonymous Member (Moved away from Wylie)

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“Chris and Laura,
Just wanted to tell you guys what a great job you do.  Scott had to talk me into trying crossfit last year and I am so thankful I did.    I appreciate the encouragement to continue and to do things with good form.  I may not look like I appreciate it in the midst of my workout, but I really do.  I find myself focusing more and more on doing things correctly and less and less on racing the clock. 🙂

Also, thanks for introducing my kids to Crossfit.  They can’t wait each week for the classes and ask me when they get up “Is this a Crossfit day!?”  It has been so great for all of us.

You guys have made a really great place with Crossfit Wylie and I am so happy to be a part of it.  I had no idea I could feel this great and do the things I am doing after having 4 kids.  Thank you so much!” -Brenda

WOD

Extra) Front Squat: 5X2 – 3 second pause, drive up with no bounce.
Sit into the bottom before driving up. Do not let the drive up slow to more than 2 seconds due to load.

1) Ground to Overhead (Snatch or Clean & Jerk) Technique – 10 min – at or below workout weight for metcon.

2) Four rounds for time of:
8 Ground to Overhead (135/95 #)
400 Meter Run
Scale as needed. 

Mobility) T-Spine Smash – Double Lacrosse ball and/or hard foam roller – 4 min

Competition Training

1) Three sets for times of:
4 Muscle-Ups
8 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
16 Alternating Pistols
40 Double-Unders
Rest 2 minutes

2) Take 15-20 minutes to build to today’s 1-RM Jerk

3) For max reps:
30 seconds of Shoulder to Overhead (185/115 lbs)
90 seconds of Rest
30 seconds of Shoulder to Overhead (165/105 lbs)
90 seconds of Rest
30 seconds of Shoulder to Overhead (145/95 lbs)

3) For time:
75/50 Ring Push-Ups

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