One Step

 

“Just take a step through the door.”

If I had a dollar for every time I’ve said that, I’d never work another day in my life. My favorite thing about CrossFit is that, if you take one step through the door, our coaches can provide you with world class fitness. Maybe it’ll add 20 years to your life. Maybe it’ll add life to your years.

But why is it so hard?

I’m not going to lie – it’s frustrating. For less than 5 bucks a day & 5 hours a week, world class fitness, strength, mobility, longevity, networking, endurance, social interaction, fun, friends, and events are all available. It’s a value proposition I never anticipated defending to such infinite lengths.

But then I had a thought: What’s my door? Instead of beating this drum of “just step in the door,” how about I look in the mirror at my “just step in the door”?

“When you write a book…”

I’ll be honest, I didn’t even hear the rest of his sentence. Several months ago I was at a conference in Chicago when someone I greatly respect in fitness & business said this to me. I didn’t hear the rest of his sentence because I had already begun my list of reasons why that would be impossible:

  • Don’t you know how scatter-brained I am?
  • I’ve haven’t gone 120 seconds without my phone ringing, text message, Facebook message, or email since opening my affiliate.
  • Where would I do this?
  • How would I organize it?
  • Why me? No one gives a damn what I have to say.

All reasons I couldn’t step through the door. It’s not hard to hammer out a couple hundred words. This took me 8 minutes.

So here it is, publicly. My door. I’ll hammer out something simple, stupid, or otherwise every week and share it with you. Not working toward any grand scheme, but just walking through the door.

What’s your door? Perhaps it’s the gym. Perhaps it’s saying “hi” to someone. Perhaps it’s packing a lunch tonight before bed.

Whatever it is, let’s both take a small step through that door.

Matt.

Coach’s Commentary

 

Our athletes are awesome and so are you!

Here is a fun look in our member’s only Facebook group where Coach Kyle will give you a peek inside his brain so that you can see as a coach sees.

Every WOD is a an opportunity to learn, grow and succeed.

Check out these awesome resources for an in-depth look into the topics discussed in this Coach’s Commentary:

Fitness is a journey, not a destination.

If you have a video you want analyzed, email kyle@crossfitmemorialhill.com.

 

The Hill Games 2.0

The Hill Games 2.0!

Back by popular demand, we’re introducing The Hill Games 2.0 team competition series leading up to our anniversary on Nov. 14th, 2015!

The format will be the same. You’ll earn points for your team based on several criteria:

  • Attendance
  • WOD Performance
  • Spirit of the Games (team spirit)
  • Weekly bonus points

What’s new?

  • Due to the HUGE demand for another team series, we’ll be adding 2 more teams for a total of 6 teams.
  • The Hill Games 2.0 will culminate in a Happy Hour Open House and throw down to celebrate our 3 year anniversary in the space on Jefferson on Nov. 14th starting at 4:00pm (details to follow).

Scoring:

  • There are 4 attendance points per week per athlete up for grabs
  • There are 4 bonus points per athlete for workouts logged on all 4 attendance days.
  • There will be “tests” announced every week for which your team can earn points for the top 3 male & female scaled & Rx spots. These tests will be during class but can also be completed in 10 minutes outside of class times (before, after, or at Saturday’s Open Gym 10a-noon)
  • Spirit of the Games will be awarded to a team demonstrating exceptional support & positivity.
  • Bonus point will be announced and awarded weekly.

Rx or Scaled?

  • We will use the same benchmarks as indicated in Friday Night Lights as a gauge to whether or not you should choose Rx or Scaled.
  • Please read the links at the bottom of the post above to determine where you’d like to compete. Yes, we can scale individual movements that do not fall within the Scaled scope (single-unders, for example).

Schedule

  • We will begin with a short “draft” on October 10th at Noon.
  • Competition runs from Oct. 12th – Nov. 14th where we will have a team series of fun tests and events to celebrate the anniversary.

Questions?

  • Read this post again, then:
  • Email Matt@crossfitmemorialhill.com

Register for The Hill Games 2.0!!!

In case you’re on the fence, check out the video below:

 

Hook grip everything

 

Hook grip everything

Coach Kyle explains why the hook grip is helpful in the Olympic lifts.

Improve your Olympic lifts.

You’ll learn:

  • How to properly perform a hook grip in your snatch and clean and jerk
  • How to practice the hook grip all day long
  • How to transition out of the hook grip for safety and efficacy
  • How to use the hook grip effectively in conditioning workouts.

Faster, stronger, better.

 

Intro to dumbbells

 

Intro to dumbbells

Dumbbells are awesome. You can always get a great workout in with a simple pair of dumbbells.

Dumbbells are functional versatile and fun.

In this video you will learn:

  • How to use dumbbells for carries, single leg exercises, overhead movements, rowing and Olympic lifts
  • Why dumbbells are challenging (in a good way)
  • How to select the appropriate weight for dumbbell workouts
  • How to increase the difficulty and effectiveness of dumbbell exercises

Increase the difficulty of any CrossFit WOD by using dumbbells.

 

 

Jump Stations

 

 

Coach Josh shows us a great accessory to strength work – dynamic effort box jumps.

 

September Featured Athlete: Garrett Gilbert

 

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xmas garrett

Meet Garrett Gilbert, our Featured Athlete for the month of September. Garrett has been a part of The Hill family for over a year, he is a medical student who does CrossFit to stay fit, healthy and sane. Garrett enjoys competing in local competitions and has met most of his core group of friends at The Hill.

On Saturday, September 5th at 9 AM we will be doing a fun WOD to celebrate Garrett in class. This WOD will include movements that Garrett has identified as being his strengths and weaknesses.

You’ll have to show up on the 5th to find out what the workout is exactly; in the meantime here are a handful of fun workouts you can do, all inspired by Garrett Gilbert.

In 20 minutes, find your 3 rep max thruster then front squat.

For time: 50, 40, 30, 20, 10 Calories on the rower & sit ups

For time: 21, 15, 9 Back squat & hang power clean @95#

“Jackie” For time: 1000 meter row, 50 thrusters 45/35#, 30 pull ups

5 rounds for time: 50 double unders, 15 toes to bar