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Thursday, December 8, 2016

Mobility Madness

So today I was told by a member/friend of CFGB we are a competitive gym. I won’t go any further into the context of our conversation but the comment really stuck out at me. 
Many outsiders think this gym is for elite athletes only and we eat breathe, drink, breathe some more, sleep and live for the CrossFit Games. While I do have a dream about bringing that trophy back to Green Bay at least once a month we rarely talk about it. We coach every one pretty much the same. We have high expectations of you, and we’re not going to lie about it. We don’t accept mediocre from you. We treat you all as champions or at least that is our intention.
About those competitors; everyone is coached as a competitor, but the rest is up to you and to be a competitor you need to give your heart and soul to it. Mentally you need to become hard but humble. You need to be disciplined to do your mobility, eat with precision and rarely if ever touch alcohol. Oh and you need to train a lot. A lot a lot. Like I said in order to get the greatest return from your body is to invest everything into it. It’s a long and sometimes lonely road. Except here because everyone else does the same shit. Instead of a long and lonely road it’s a long and always an interesting, intense road trip with 5-30 of the best training partners in my opinion, the world. The bus drivers are also top notch.
If you choose to not go through that hell and you want to workout to be healthy and dominate life without competing that’s ok. Seriously, it’s fine with us. But remember and expect to be pushed to your greatest potential every day you walk through our doors even if your greatest potential of the day is to squat to a box over and over again until it’s right. Either way, your goals need to reflect the effort and training you are going to put in. Don’t set expectations for yourself that are above your investment here because it will mess with your brain. I got a 5lb 2 rep max back squat today and that made me happy. The WOD well let’s just say no PR’s were set but I did it and was happy that I busted my tail for 15 minutes. End of story. New story begins tomorrow when I step back through the doors.
What I’m really trying to put out here is the fact that we like you because of you. We don’t judge you if you suck at something; we ride you until you fix it. We want every member to succeed in everything they do and that goes for pretty much every person I’ve met through this gym: members and former members. Stop being so hard on yourselves and enjoy the ride unless of course you’re ready to jump in to the fire. You’ll still enjoy the ride it’s just going to hurt a little more.
Have a great day.
1.) Mobility Madness
For 15 minutes:
15 Hip Extensions
10 GH Raises
20m Handstand Walk
For 15 minutes
Quad Smash
Options: partner quad smash or individually use a barbell and roll it. we will make sure to really teach what it is we want you to do when performing these mobility movements
For 15 minutes
15 GHD Sit-ups
15 Wallballs 
5 Strict Toes to Bar
For 15 minutes
LaCrosse ball shoulder smash 3 minutes per side
LaCrosse ball lat smash smash 3 minutes per side
Finish with a Thoracic Smash Demonstration.
note: coaches show favorite thoracic mobility 
*2.) Snatch from blocks @ low hang
note: directly below knees and concentrate on pulling those knees back just a little bit further as you pull in and through hang position
15 reps starting @ 60% and adding load. if it feels good don’t be afraid to go heavy
*3.) 3 rounds
25 Hollow Rocks
15 Reverse Hyper

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Amanda Zeamer
Present
Never have I ever been so happy for a mobility day
8
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Angela Schneider
Mobility completed
Thank you Tom for helping me with my first hand stand ever in my life! Not gonna grow if you don't step outside your comfort zone.
9
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Antonia Shanle
Present
Also, unexpected 135# snatch PR!
3
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Betsy Soletski
Yay mobility 👍
1
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Brian Toole
Present
7
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Chris Ness
Snatch work after smash work
7
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Chuck Brehm
11
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Cindy Opichka
Here!!
Very thankful for mobility today!
4
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Erin Schuh
Present
1
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Grace Adler
Done
7
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Grant Soletski
Present and feeling good👊🏼
3
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Jake Plennes
Stupid loose!
5
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Jamie Henrickson
Done
6
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Jenna Hanson
Done
I like handstand walking 👍🏼
8
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Jenni Phillips
Present
Snatch work PR at 87# 🙂
3
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Kate Mantz
Present
7
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Laura VanderKelen
Today was nice 👍🏻
5 + 12 ghds in 10 min
5
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Michelle Johnson
Done
9
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Nate Hall
Done
9
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Pam Bozec
Did it
6
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Paul Mantz
I showed up. I have a new appreciation for lacrosse balls.
10
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Pauly VanderKelen
3 rounds + 1 GH raise in 10 minutes (Started with 20m HSW. All 4 HSWs UB)
5 rounds + 13 WBs (25# WB) in 10 minutes (Started with WBs)
0
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Ryan Froelich
Feeling loose
11
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Sam Scherwinski
Present
8
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Theresa Rosenquist
All the Madness
15 min w/up bike, 2k row (N4T), Gymnastics w/ Tom & the gang, Some Squats (to #140),, SwimWOD ~ 1200m
1
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