Feb 1st Cancellation!

Classes for tomorrow (Feb 1, 2011) are canceled. With the weather I don't want anyone taking chances. I will keep you posted on if we are open Wednesday or not.
100 Burpees for time can be done at your home :D

Afternoon Classes CANCELED!!!

The 4:30 and 5:30 classes for today will be canceled due to weather. Please check back for updates about later this week.

Happy Birthday Eric!!!

Happy Birthday to Eric Skibinkski!!! I promised a WOD in his honor, so here it is....

"Skibinski"
5 Rounds for Time:
5 Dead-Lift (155/115)
10 Front-Squat (155/115)
50 Double-Unders

Don't forget to vote on the polls and let me know what you think about equipment in the gym!!!

Important Question!!!!

This is the second post of the day and its all to ask one question....What kind of new equimpent would YOU like to see in CFU??? I need ideas of what you guys would like to work with. I'm placing the order next week so give me your top 2-3 ideas.

Hope Everyone is Ready...

Starting next week, new programming will be in effect. This will take into account standard CF Strength days, active recovery days, and rest days. I will detail this more in one of the next blogs and the newsletter set to come out next week. Also, if you are interested in taking part in the Paleo Challenge group starting the second week of February, you might want to think about attending CSC's nutrition lecture on Feb. 2nd at the gym. I'll keep you posted on updates as they come. If you have any questions, please just ask.

Skill/Warm-Up: Ring/Parallete Holds

Strength:
Hang-Power Clean 5x5
Weighted-Dips 5x5

WOD: 21-15-9
Hang Cleans (135/95)
Box Jump

Cash-Out: 100 Double Unders

"That is gnarly.."

The title is the first thing said by Stephen this morning when he saw the WOD. Frankly, I believe these kinds of WOD's are needed and we just haven't done enough of them! Hope you enjoy!

WOD: For time....
Row 1000m
100 Wall-Ball Shots at 10ft (20/14)
100 Burpees
(Divide as Needed)

Video Is Complete!

Todays WOD: AMRAP 15 Minutes
7 OH Squat
14 Pull-Ups
21 AbMat Sit-Ups

Enjoy!

Got a question for everyone...

Above is a picture at the end of the Athletes 4 Athletes competition. I'm still waiting on a few more photos but if you check out .

Here is my question for you guys....What do you like about our box and what don't you? I'm not going to take it personally at all, I just want to get to know what you guys would like to see change and what you would like to see stay the same. Please give me some ideas for the months ahead. As for today, the WOD is.....

1/25/2011

Skill/Warm-Up: Double-Unders

Strength:
Push-Press 5x5
Back Squat 3x10 (Depth and Speed)

WOD: 4 Rounds for Time:
40 Double-Unders
20 K2E
10 Burpees

New Week!

New week, and new things are going in motion for United. This weekend really helped open my eyes to a lot of stuff out there that I need to be showing or getting everyone at United involved in! The Athletes 4 Athletes competition was a great experience and a great opportunity to support Special Olympics of Missouri. Pictures/Videos and links to other pictures and videos will be posted as soon as I have them. For those of you who are eager to know how we did, here are our final places at the tournament...
Ben Frissell-6th
Nate Bacott-9th
Eric Skibinski-12th
Josh Green-15th
James Patterson-20th
Matt Keel-24th

There were 31 male competitors and 20 female competitors at the event. I just want to say job well done for our guys, and we had some awesome PR's, especially in the deadlift!

In the spirit of this weekend, I thought I would share with you one of our workouts from the weekend! Don't worry for those of you who competed, I have a great workout prepared for you too! But here is what I want those who didn't compete to have fun with at the gym today! Enjoy!

AMRAP in 10 Minutes:
6 Squat Cleans (135/95)
9 Burpee Box Jumps
12 KB Swings

For the competitors of this weekend, your WOD is as follows...

Tabatta Your Body
-Perform Tabatta of the following movements (20 seconds work/10 seconds rest for 8 Rotations)
Skin the Cats (Rings)
L-Sits
FTB (Feet to Bar)
Lunges

Hope to have a great turn-out this week!

End of the Week!

A lot of changes have been going on for the past few weeks. Programming changes, newsletter, website, blog, new members, etc....WHICH IS FREAKING AWESOME!!! I know some of the programming seems similar but my goal is to have everyone on the same page as far as capabilities on movements. ESPECIALLY in Olympic Lifting! To cap it all off, Josh, Ben, myself, Matt, James, and Eric will all be competing this weekend in Lees Summit, MO for their Athletes 4 Athletes competition benefiting the Special Olympics. I'll be bringing a camera with us so we can post some new pics on the blog and on the site.

I know SOME peoples legs were a bit sore after the past couple WOD's so heres your WOD for today....

WOD 1/21/2011
AMRAP 12 Min...
6 Hang Power-Cleans (135/95)
8 CTB Pull-Ups
10 Push-Ups (Hand Release)
Enjoy!!! Post times!

WOD 1/20/2011

SNOW!!!!! This mornings AM class is cancelled due to this CRAZY weather in Columbia! I barely made it home last night so I didn't want anyone risking it if they didn't get the roads cleared.

ANYWAY, the open gym is still on and so are the afternoon classes so....GET TO THE BOX!

WOD:
500m Row
30-20-10
2fer Wall-Ball Shots (20/10)
Burpees
250ft OH Lunge

See you today!!

CF Uniteds First Blog!!!

Hello Everyone!!
Previously I was on the blog "Soontobegymowner" however, thanks to Nate, Scott, and Josh I am not the owner of Crossfit United in Columbia, MO!!!! If you don't know Nate, Scott, and Josh you should. They are one of a kind trainers and are excellent resources at your disposal in Columbia through Columbia Strength and Conditioning and Better Nutrition in Columbia, MO.

Now on to the blog....
This blog is intended for debate, discussion, etc....and posting of the daily WOD for CF United. The main purpose is for comments and questions regarding the WOD and technique but it can be used as a public platform for all Crossfitters. Hope you guys enjoy!

WOD:
Max Air-Squats
Max Double-Unders
Rest 2 Minutes
4 Rounds

Air-Squat until technique fails or you are too fatigued to keep a quick pace. Immediately following air-squats, begin double-unders. The first break that comes after the first complete double under is where you stop. Rest 2 minutes in between. Enjoy!