Workout of the Day 7/16

Sunday

Bench Press: Technique Review: Focus on start position – Practice pulling the shoulders back and rotating elbows as bar is being help above you.. Try a few 10 second holds
then
3 sets of 5-7 Bench Press @ moderate weight
Follow each set up immediately by a set of pushups (scale as needed)

For time:
21 back squats 95/65
21 Box jumps. 24/20. 20/16
15 front squats
15 box jumps
9 overhead squats
9 box jumps

Member Stories: Matt F.

Matt F. has been a Sabertooth member for about one year. While many people come to us with very little fitness experience, others come to us in good shape, looking to get in exceptional shape. Matt fits into that second category. He already had a solid base of conditioning built up when he started CrossFit, so our job was to help him expand his horizons and fill in the gaps in his fitness. Over the past year of consistent hard work, he has become a very strong athlete with several competitions under his belt, as wells a commendable level of dedication to improving himself and learning new things!

 

“I spent the past number of years in a solid workout routine of running, yoga, and a year-long weight training workout from a fitness magazine.

I got into it for two reasons – one part physical health (to look in the mirror and not make unkind mental notes to myself) and one part mental health (Minnesota winters are cold and dark for a Colorado native and I learned that regular aerobic activity helps maintain a good mood).

The secret ingredient that built a habit for me and kept me going was that a buddy of mine had gotten back into shape using a similar routine – I challenged myself to do as well (or better) than he had. I didn’t want to fall of the wagon and let him win at being in better shape.

I lost some extra weight, gained a little muscle, and was able to maintain a positive mood.

My gym, yoga studio, and running routes were places to get in and out as fast as possible and none of us were there to make friends.

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After a while, my buddy moved away and switched to biking and team sports. Which meant that I won. But, it also meant that while I had successfully built working out and reading about health and fitness into my life, I didn’t have anyone to compete with/against and I didn’t have any buddies to talk to about it.

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Working out was great ‘me’ time, but as an extrovert, there’s only so much ‘me’ time I can take without starting to feel ‘down’ – which defeated the purpose.

Eventually, I hit a wall and decided to try a different group fitness thing. Based on research and a recommendation, I settled on Sabertooth. CrossFit sounded challenging, competitive, social, and, if my body ever started looking like that of a top CrossFit athlete – I could probably live with it.

As I walked into my first foundations class, I wasn’t sure if I’d love it or hate it but I knew that if I showed up for class, did what I was told, and left my ego in the car, I could walk away with some new knowledge and improved form and technique.

The rest is a blur. I wish I had kept a daily diary and photo journal.

Through six classes per week, a six-week nutrition challenge, and two partner competitions, I unearthed a competitive athleticism that I never realized I had. I’m learning to be comfortable with physical discomfort — to hold off on giving up so I can push myself harder to do cool things (like handstand walks) and learn do them well.

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Along the way I’ve met some really awesome people that I love competing with and competing against. There’s always someone nearby to give you a “you got this” or a “looking good – keep pushing.” When you’re sweaty, tired, exhausted – someone will grab a couple of your weights and help you put your stuff away. We push each other to try new things, to go faster, to lift heavier, and to tell better jokes.

I found a crew that’s willing to hear about my workout, even if I didn’t fall off a treadmill and smack my face.”

Looking for a way to take your fitness to the next level? Come check us out! We have a Free Intro Class every Saturday at 10am! Click here for more info or to sign up! 

Workout of the Day 7/14/17

Face Melt Friday:

“Glen”
(40min cap)
For time:
30 Clean & Jerks 135/95
Run 1 mile
10 rope climbs
Run 1 mile
100 Burpees

This is a soft 40min cap — if you make it to the burpees by 40min and you want to keep going to finish, you can find a spot towards the back and keep going!

Scale this as needed to make it an attainable workout for you. Feel free to grab a partner and share the reps if you’re not up for going solo!

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Workout of the Day 7/12/17

Wednesday 7/12

Handstand pushup technique review!
Review strict HSPU technique, then ~5 min practice
Review kipping HSPU technique, then ~5 min practice
Athletes who aren’t quite ready for HSPU yet can practice static HS holds on the wall, wall walks, and DB presses to help build shoulder strength!

AMRAP 16

10 Deadlifts 245/165
50 Double unders/100 singles
25 situps

Deadlifts should be slightly heavier than you might normally use in a conditioning piece. You most likely won’t be able to go unbroken on these for long, if at all. Do your best to keep the rests short between sets. Be smart about the pacing so you can maintain a strong back position throughout all 10 reps every round!

Workout of the Day 7/11/17

Tuesday 7/11

Back squat (Percentages based on 1RM)

1×2@ 95%, 90%, 85%
1×4@ 80%

20/15 cal row
then
2 rounds
12 thrusters 95/65. 65/45
5 ring muscle ups (scaled: 7 C2B or 9 standard pull ups)

This workout is a sprint! Scale the reps and movements as needed to ensure you can keep moving at a fast pace with minimal breaks. This will also help us test our muscle up/pull up ability at a high heart rate.

7.9.17

Bench Press: Technique Review: Focus on start position – Practice pulling the shoulders back and rotating elbows as bar is being help above you.. Try a few 10 second holds
Then Practice 5 sets of 7-10 Reps at moderate weight

20 Deadlift
20 Sit ups
Run 250
15 Deadlift
15 Sit up
Run 400
10 Deadlift
10 Sit up