CrossFitValleyPark

 

"Dan Furnas on his way to a 1:34 500 M Row"

Can you imagine being a professional golfer? During every shot you are surrounded by hundreds of people watching your every move. It's dead silent and all attention is focused on you. Those of us who golf know the game is hard enough without an audience.

CrossFit efforts often come with an audience as well. However it's usually not a silent one. Do you get nervous? Does it help or do you find yourself thinking about it too much? It's important to relax and prepare mentally. There is no question peer encouragement goes a long way. Besides, there's no time to think. Just go!

Tuesday Strength/Skill Work: Front Squat 4 X 3. Follow each set of front squats immediately with 12 jump squats (max. power). Alternate with max rep pull-ups (dead hang). This is a 3 exercise circuit. You should take plenty of rest after your pull-ups.

Sharon Dailey- PR 113 lb. Back Squat

Melissa Kron- PR 203 lb. Deadlift

Tracy Strubberg- PR 90 lb. OH Press, PR 215 lb. Deadlift

Dan Furnas- PR 355 lb. Deadlift, PR 275 lb. Bench Press, PR 1:34 500 Meter Row

Brian Rouse- PR 6:54 1 Mile Run

Jake Howard- PR 401 Fight Gone Bad

Christina Peterman- PR 208 lb. Deadlift, PR 1:50 500 Meter Row

Monday Strength/Skill Work: OH Press 4 X 3. Hold 3rd rep. of every set overhead for 10 seconds. Kettlebell Front Squat 4 X 10.

 
 
 
 
 
 
 

Fast Times, Big Numbers

Thanks everyone for coming in for our "PR Day!"  We will be posting individual PR's and pics soon. We are happy to say every single athlete got a PR! Many people even attempted more than 1 PR. It's amazing what we can do when people are behind us and cheering us on. We are extremely proud of everyone. Awesome work!!

Sunday- Rest Day

We hope you all had a great Thanksgiving! We are all set for our "PR Day" tomorrow. Come out at 8 a.m. and start getting ready to set some records! The event will go until 10 a.m.
 

 

FROM ALL OF US AT CROSSFIT VALLEY PARK: HAVE A HAPPY AND SAFE THANKSGIVING!

 
 

The early morning crew is growing and working hard! Stephanie, Dawn, Darby, and Susan wake up extra early to get their workouts in. Keep up the strong work ladies!

We are currenly looking into some class expansion. Currently we are looking at attendance in the 1 hour classes and the 1/2 hour Metcon classes. As you know we have added a Saturday Olympic Lifting Class and we are now considering a Technique/Movement Class that will focus on fundamental movements, technique, and light conditioning. Although this will be ideal for beginners, it also serves as needed refinement for experienced athletes who need further help with technique. If you have any day/time preferences for any of our classes, please feel free to e-mail us.

Wednesday Strength/Skill Work: Back Squat 5 X 6, OH Kettlebell Press

 
 
 
 
 

"Christina takes on "Elizabeth."

Our first Olympic Lifting Technique class will be on Saturday, December 5th. This class will be 1 1/2 hours. You will register as you would for any other class and this does count towards  your class limit/membership. If you find this class valuable in addition to your regular classes you can always change your membership to accomodate the extra class. If you don't own weightlifting shoes it is suggested that you look into purchasing a pair.

Tuesday Strength/Skill Work: Ring Push Ups, Straight Leg Deadlift 5 X 5

Trey Dowel started with us about 5 months ago. We hardly recognize the person that walks through the door now. As you can see from these before and after pics, Trey has worked hard towards a healthy and fit body. Thank you so much Trey for letting us post your pictures and congratulations on your success. You are an inspiration to us all.

Our formula for success is simple. Train hard, eat right, and get good rest. Follow this consistently and good things are going to happen. Still we constantly see people struggling and making it complicated for themselves. You may claim you don't have time to work out 4-5 days per week. That's a poor excuse. There is always time somewhere. CrossFit has proven you don't need alot of time to get a good workout in. You are having trouble getting the bad carbohydrates out of your diet. This is  simply lack of will. Don't put it in your mouth. Can it get any easier than that? When you use reasons, stop and think for a minute. Is it just an excuse with an easy solution? The way you percieve these things has alot to do with how bad you really want to succeed. Remember we are always here to help you so don't hesitate to contact us.

Monday Strength/Skill Work: OH Squat 4 X 6, alternate with max. rep push-ups (4 sets).

 

Pictured are Ingrid and Nicole of CrossFit St. Charles and CrossFit TNT. They showed true grit and fortitude in Springfield. Our extended family keeps on growing.

There has been alot of focus on our recent competitive events. We hope the accomplishments of our athletes have inspired you all as much as they inspired us. The energy, pride, and togetherness that we experience makes us all better. As your coaches, we all look forward to watching all of you find accomplishments that you never thought were possible. Our focus now turns to November 28th.

Our year anniversary was in October. We want to thank all of you that have made our dreams come true. Without  you, there is no CrossFit Valley Park.

Saturday Strength/Skill Work: OH Squat, Knees to Elbows.

 

IT'S OFFICIAL! CrossFit Valley Park will add an OLYMPIC WEIGHTLIFTING CLASS to our schedule. Starting on the first Saturday in December from 9:30-11 a.m. you will be able to learn basic technique on the Clean, Jerk, and Snatch. This class will be a trial and we hope to add another class during the week. The class will be posted on our MindBody Online schedule this Monday.

Next week is Thanksgiving. On Friday the 27th we will be open for our 9:30 a.m. class. All other classes and gym hours are cancelled. Don't forget Saturday the 28th is our PR Event. Get your name on the board!

Friday Strength/Skill Work: Pull-ups, push-ups, KB racked lunges