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Wednesday, June 29, 2011

Losing Athletes this Week

Jenny Craft and Maj. Lance O'Bryan will be leaving CFU this week. Make sure to make their last WOD's memorable.

Lance, good luck over in KC and in your future deployments and show Iron Major the type of athletes that come out of Mid-MO...Flying Pull-Ups and all!

Jenny, good luck and congratulations on your move up north and your success! Be sure to get your first Muscle-Up on tape so we can broadcast you as one of our original Crossfit Lady Bad-Asses!!!

WOD: 21-15-9
Power Cleans
H.R Push-Ups

Tuesday, June 28, 2011


What do you think is the most critical piece of equipment our box could have?

WOD: "Nicole"
AMRAP in 20 minutes...
Run 400m
Max Pull-Ups

Monday, June 27, 2011

Hope Everyone Had A Great Weekend!

For time:
Row 1000m
30 Burpees
100 Double Unders

I'll be posting a little something later today...

Friday, June 24, 2011

What A Great Week!

This week has really opened my eyes. Not only to the potential for Crossfit United in Columbia, but also to what excellent members we currently have. So many of you have spread the word as an advocate of Crossfit and the methods that we utilize on a day-to-day basis. I'm taking this particular post to thank everyone this week and in weeks prior to helping this gym expand to the point where we are exploding with new people, enthusiasm, and willingness to give Crossfit a shot!

To Our Newcomers: Excellent Job this week! I know Crossfit is a bit of a shock to the system and unlike anything you have ever done before....Thats what makes it so special! We are very excited to have you in our gym and part of our fitness community here in Columbia.

To My Athletes: You are all making such gains and improving day by day that it makes it easy for people to see why this program works and why Crossfit is growing so rapidly. Keep up the amazing work and keep making/breaking your goals and records!

WOD: FGB Style!
3 Rounds (1 Minute at each station)
-KB Swings

Hope to see you later today!

Wednesday, June 22, 2011

Tabatta Today and a Great News Article!
Lets see if we can keep these numbers the way they have been!!! I love having everyone in the gym meeting new people, showing off their skills, and representing CFU proudly!!!

WOD: "Tabatta Something Else"
8 Rotations at Each Movement of 20 seconds of work and 10 seconds rest (4 minutes total on each movement)
-Finish the full 4 minutes at 1 station before moving to the next.

Tuesday, June 21, 2011

Rainy Day....with 2-Fers!

Keepin it inside today! I love having all these new people in so keep it up! Way to represent on Monday! I know we were a little pressed for room and equipment but hopefully that will change soon!

WOD: 3 Rounds
50 Double Unders
25 Wall-Balls (2-fer's)

Monday, June 20, 2011

A New Week with New WOD's and New People!

What happened to the good ol' days when Saturday WOD's were packed? Let's get in there on these weekends and have some fun!

Groupon finished last week with 81 potential Crossfit newcomers! Help me make them feel welcome! Tell them your story. How do you feel about Crossfit? How has it helped you? etc....

This week of WOD's is going to be awesome and I can't wait to see everyone in!

WOD: 3 Rounds
5 Rope Climbs
10 Thrusters
-Will be scaled according to Phase Group. See you at the box!

Friday, June 17, 2011

New Members at CFU and Great Workouts!!!

WOW, 3 lovely ladies this week alone! Elizabeth, Cindy, and Helen all showed up (Workout names for newbies :D) In addition to these ladies stopping by, we have had several new individuals stop by looking to check out Crossfit and what we have to offer. I hope everyone new feels welcome and like this is their space! I look forward to coaching you just like I coach my athletes every day!

WOD: "Elizabeth"
Squat Cleans
Ring Dips

Fun Fact: Social Competition and interaction is positively correlated to living longer and having better perceptions of aging and becoming older (Possibly Crossfit as a community can improve your longevity of life????)

See you at the box!

Wednesday, June 15, 2011

Thanks for All The Good Work This Week!

I just wanted to make a small post about how awesome it is that all of our members and trying so hard to get our name out there! Its the members that make the gym function and prosper and we have grown so much already in such a short amount of time. You guys are awesome and I can't wait to get you more equipment, space, etc....and bring this box to be one of the best in Crossfit!

WOD: "Cindy"
AMRAP in 20 Minutes of.....
5 Pull-Ups
10 Push-Ups
15 Air Squats

Tuesday, June 14, 2011

Way To Help Spread the Word!!!!

Thank you to everyone who is helping spread the word about our gym and the Groupon! It's because of our awesome community that our gym is becoming more and more successful!

Todays WOD: "Helen"

3 Rounds
Run 400m
21 KB Swings
12 Pull-Ups

Monday, June 13, 2011

Groupon is Available for Purchase!

Only $40 if you know anyone who wants to try it out!!! 10 Drop-Ins (Because you know they might get a bit sore :) And they get to experience what our gym and community has to offer! Let's get this word out there and bring more people in on what we have at CFU!!!!

New Platform is Built and it will do....for now!

I hope everyone can stop in to check out the new bar and platform that my Oly Coach Tom is so kind to keep with us, seeing as we are the new home of an Olympic Lifting team! I hope you guys can get to meet the team because they are great people and awesome lifters! The new platform is built and as the title says, it will do....for now. This first platform will have a very limited run seeing as we built it from scraps with no real tools (It was an experience!). The next one, which we are hoping to get to working on soon, will be very nice!
By the way, Tom was also kind enough to bring York Oly plates, a very heavy rotating handled DB, and a few HEAVY KB's. Yea, its going to be a nice arrangement!

WOD: 5 Rounds
5 Push Press
10 Front Squat
-Every time the bar is dropped to the floor, there will be a 4 burpee penalty!


Friday, June 10, 2011

Weekend WOD and Today!

Tomorrow, our usual morning class will be at 9am on Stankowski Field by the Mizzou Rec Center! Hope to see a lot of people there!

WOD: "Diane"

Wednesday, June 8, 2011

Heavy Met-Cons Are Always Fun!

WOD: Every Minute on the Minute, perform...
1 Strict Press
5 Box Jumps
-The Weight Must be taken from the floor.
-The object is to maintain the highest amount of weight for the longest amount of reps. Weight can be added after your first set however I don't want to see 20 sets at 45lbs nor do I want to see 185 for one after only 2 sets before it.

Tuesday, June 7, 2011

7100 Views in 5 and a Half Months! Hell Yea!

Everyone did a great job yesterday establishing new maxes and learning the power clean for the first time. It is a process when it comes to Olympic lifts so don't get discouraged if you did not end up maxing. There is plenty of time and will be plenty of opportunities for it!

Crossfit United's Groupon will be coming out within the next week or so. In light of this, we might be adding additional class times and maybe even having sign up sheets online for classes if the numbers are predicted to be high. Most of you already have usual class times set so this shouldn't be a problem, but if we end up having the sign up sheet I will show all of you how it works or at least explain it on here.

WOD: 5 Rounds for Time
10 Pull-Ups (CTB)
15 Ring Dips
30 Air Squats

Monday, June 6, 2011

Don't you just love these days!

That's right, another Max Day! Gotta love this new programming!!!

Power Cleans: 7x1

Start warm-ups with bar or light weight to establish technique. Start your counts at a semi-difficult weight. Around 4 or 5 you should be hitting your old max or a substantially difficult weight. Today is meant to balance technique and intensity: NOT GO ONE WAY OR THE OTHER! Things to note:

-Maintaining position from 1st through 3rd pull.
-Keeping optimal angle of the hips.
-Speed through the mid-line.
- High Pull and Elbows Up, not back!
- Rotation at the top and elbows up in a proper rack position. 

Some people are wondering why all of this heavy maxing all of a sudden? This months programming mimics a particular Crossfit guru and his programming. The reason I am doing this is so everyone can get used to the various intensities and ranges of movements. Furthermore, if you don't know where you max at, you will never know how intense to make your workouts (By intense, I mean volume ratio for weight and rep scheme). There is a method to the madness so trust me! 

This is also in efforts to phase out the Hybrid group a bit. No offense to the Hybrid group, but I am taking a step back to improve the Hybrid programming and possibly setting aside times for this group individually. You are not forgotten, just placed in a different program for now until the new Hybrid Programming is done. 

Friday, June 3, 2011

Max Out!

Thrusters Max Effort 5x3

Don't forget about Murph tomorrow at 10am! We will be at Stankowski Field on Mizzou Campus parking lot. Meet between 9:45 and 10 and we will get started a few minutes after 10am. 

ALSO, Memberships for the month are due! If you want to be on Auto-Deposit you need to set it up today! Thanks and Hope to see a lot of you at the box!

Thursday, June 2, 2011

Active Rest Day

Get in today and work skills. I'm talking about coming in, talking with me and getting to know your weaknesses and attacking them head on! I want all of you to break out of your current Phase and into some records for the gym! About a month ago, Lauren S. could barely clean 65lbs; now she can OH Squat it with damn near perfect form for 21-15-9. ARE YOU KIDDING ME?!?! Thats what I'm talking about! I want those type of results for everyone but it starts with YOU! Get in and ask me, I will be brutally honest and show you how to correct yourself on anything you want! Its what I'm here for!

Don't forget, Murph will be this Saturday at 10am on Stankowski Field at Mizzou! I hope to see a lot of people there to honor a fallen soldier and a bad ass Crossfit WOD! It will be scaled if necassary for Phase 1 and Phase 2 individuals. Weighted Vest's are not required but are encouraged for Phase 3 people!

Wednesday, June 1, 2011


Ring Rows
OH Squats!

Don't forget about Murph this weekend! It will most likely take place at Stankowski Field by the Mizzou Rec Center! Hope everyone can attend!