June Member Spotlight

Photos by Dustin Nevill

Our athletes at Razorback CrossFit and CrossFit Foxcroft commit to achieving their goals and improving their health. We are very proud of the determination and hard work that each of them display as they become healthier, stronger, quicker, and develop their overall fitness.  This incredible group of athletes in our community is devoted to helping each other and themselves become better in all aspects of their lives.  We are extremely privileged to have the opportunity to work with so many like-minded, hardworking athletes to accomplish their goals.

For our June Member Spotlight installment, we introduce Walt Howard. Walt was first introduced to CrossFit in February of 2013 when Frank Lawrence pitched it to him at a Super Bowl party. He thought it sounded like something he would enjoy.    

Do you remember what your first CrossFit workout was?   

"I remember it had squats and I could not walk for a week. Wasn’t sure what I had gotten myself into."

What do you like most about CrossFit?  

"The way we get a total workout, weights, cardio, as well as mobility all in 1 hour." 

What is your favorite exercise or workout?    

"Box jumps and double unders. They work well for a tall guy."     

What changes have you noticed since you’ve started CrossFit?   

"Just an overall healthier lifestyle."    

What goals have you accomplished and what are your next goals you are working towards?  

"Main goal has been and will continue to be not to get hurt. Knowing what I can and can’t do and making sure to stick to it."    

How has CrossFit helped you in your everyday life?    

"Just like with any exercise program being in decent shape just makes life more enjoyable. Especially the older you get."

What advice would you give to someone new to CrossFit, or someone who is thinking about joining? 

"Don’t overdo it. Take your time getting accustomed to the lifts and then gradually go up in weight."

December Member Spotlight

Photos by Dustin Nevill

We are so proud of all of our athletes and the commitment to their goals and their health every day at Foxcroft and Razorback CrossFit. They display determination and hard work, and in turn, our athletes are becoming healthier, stronger, quicker, and developing their overall fitness.  This incredible group of athletes in our growing community is devoted to helping each other and themselves become better every day.  As coaches, we feel extremely privileged to have the opportunity to work with so many like-minded, hardworking athletes to achieve their goals.

For our December installment of our Member Spotlight, we introduce Ryan Mahoney. Ryan  started CrossFit for a change of pace. He was tired of doing the standard cardio and weight workouts and just needed a spark.

Do you remember what your first CrossFit workout was?

"I don’t remember the specific workout but I do remember it included burpees and rowing, both of which made the workout very challenging. I remember thinking after the workout that I had lots of work to do in order to get into the shape needed to keep up in the class."

What do you like most about CrossFit?

"I like the fact that it’s always different and you get out what you put in. Not only do the coaches push you, but you have to learn to push yourself and the older we get the harder it is, so that aspect keeps it challenging."

What is your favorite exercise or workout? 

"Fight Gone Bad is definitely my favorite workout. In workouts like this, the weight you are moving doesn’t matter. You can lift 10lbs or 150lbs and just the cardio aspect and the high intensity is going to give you a great workout."

What changes have you noticed since you’ve started CrossFit?

"My ability to complete intense workouts in a short period of time has definitely increased and that was a goal of mine when going in so it’s giving me what I asked."

What goals have you accomplished and what are your next goals you are working towards?

"My main goal was just to spice up my workouts, meet new people, and learn a different perspective on working out. The people I have met are awesome and we all push each other regardless of fitness level and have a good time. When working out is fun, and you enjoy the people, it makes it easy to attend regularly!"

How has CrossFit helped you in your everyday life?

"I like the fact that my wife participates occasionally and that makes it fun. I enjoy working out with her and us pushing each other. I also feel I am getting the most out of the time spent at the gym. With two kids we both need to maximize our time in the gym and get the most bang for our buck and CrossFit has helped us accomplish that goal."

What advice would you give to someone new to CrossFit, or someone who is thinking about joining?

"I would say go for it. Lots are scared of CrossFit because of what they hear or what they have witnessed, but I assure you these workouts will surprise you and give you a different perspective. No one I have encountered are here to push you to compete or put you in an uncomfortable situation. From beginner to expert, everyone who attends supports and pushes one another within their respective fitness level and everyone uses good safe judgment on what a person can achieve. The coaches are excellent and will take time aside to make sure you are executing the workouts in a safe manner. Best of all, the pace of one does not impede the rest of the class."

WOD - 11/16/16

Wednesday

 

Skill: Snatch

Strength: Every 45 sec. for 4:30 - 2 Snatch 75-80%

WOD: 25 min. AMRAP

  • 10 Pull-ups

  • 10 KB Swings (53/35)

  • 20 Box Jumps (24/20)

Post Workout: 3 Rounds

  • 6-8 Toes-to-rig

  • 20 Scorpions

Challenge of the Week: Max strict pull-ups in 1 min.

*Post score to whiteboard

Pull-up Program

Day 2:

  • 3x50-100m farmer carry (choose a challenging weight to carry, while maintaining posture)

  • 3x4 negative chin-ups (Reverse grip-pull, or jump, to get chin over the bar and lower back to full extension, counting to 4 seconds.)

  • 3x10 barbell bicep curls (every rep should be controlled but difficult)

  • 3x15 band face pulls + Y

*If the self-assisted pull-ups are too easy, either stay on your toes or put a box in front of you (body should remain vertical under the bar) and place your feet on it for more resistance. 

WOD - 10/8/16

Saturday

 

Announcement: NO OPEN GYM TODAY!

Join us at the Battle of the Clubs: Partner Bash

Join us today, Saturday, October 8th at CrossFit Foxcroft!

The same sex, two-person teams will compete for the fittest title of Little Rock. ALL experience levels are invited and encouraged to register, so don't hesitate to join us!

Follow us on Facebook for updates!

WOD - 10/7/16

Friday

 

Skill: DUs

Strength:  8 min. EMOM

WOD:   5 Rounds (12 min. cap)

  • 20 Wallballs (Unbroken) (20/14)

  • 20 KB Swings (Russian) (62/44)

Post Workout:  Mobility

Challenge of the Week: Max distance run (throughout the week).

*Post score to whiteboard

Pull-up Program

Day 3:  

  • 4x Best pull-up attempt (If you have strict pull-ups already, go for max strict pull-ups while maintaining a good hollow body.)

  • 3x max active shoulder hang (Aim for longer than last Friday and rest 60-90 seconds between sets. Your body should remain in a hollow position while hanging.)

  • 3x4 Negative Pull-ups

ANNOUNCEMENT: NO OPEN GYM TOMORROW. JOIN US AT THE BATTLE OF THE CLUBS AT CROSSFIT FOXCROFT!

WOD - 10/6/16

Thursday

 

Skill: Double unders

Strength:  Deadlift 70% x5, 75% x4, 80% 2x3

WOD: 4 min. AMRAP

  • 40 DUs

  • 10 Pull-ups

*2 min. Rest

4 min. AMRAP

  • 60 DUs

  • 20 Hollow Rocks

Post Workout: Thoracic mobility + stretch hips and shoulders

Challenge of the Week: Max distance run (throughout the week).

*Post score to whiteboard

ANNOUNCEMENT:  We WILL BE swimming, tomorrow, October 7th.

Battle of the Clubs: Partner Bash

Join us on Saturday, October 8th at CrossFit Foxcroft!

The same sex, two-person teams will compete for the fittest title of Little Rock. ALL experience levels are invited and encouraged to register, so don't hesitate to join us!

Follow us on Facebook for WOD updates!

WOD - 9/24/16

Saturday

 

Free Open Gym 9:00 a.m.

Join us this Saturday for Free Open Gym. Learn what it is all about; this is a great time to ask any questions you have!  All CrossFit members (and friends) are welcome to come to the open gym to practice skills that you need help with, get an extra workout in, or just hang out with some friends. See you on Saturday!

Battle of the Clubs: Partner Bash

Join us on Saturday, October 8th at CrossFit Foxcroft!

The same sex, two-person teams will compete for the fittest title of Little Rock. ALL experience levels are invited and encouraged to register, so don't hesitate to join us!

Tickets are $85 per team and includes a t-shirt for each participant. (Additional tees can be purchased for $22.00 on Eventbrite.)

Register: http://bit.ly/29td0Ir

Please email Anna (afrostbriley@gmail.com) with team name and members, shirt sizes, and home gym.

**Registration deadline to ensure a t-shirt is September 25th.

Follow us on Facebook for WOD updates as the event gets closer!

WOD - 9/23/16

Friday

 

Skill: DUs

Strength:  8 min. EMOM

WOD:   For time

  • 50 Burpees

  • 200 DUs

  • 1 mile Run

Post Workout:  Mobility

Challenge of the Week: Max distance row (throughout the week).

*Post score to whiteboard

Pull-up Program

Day 3:  

  • 4x Best pull-up attempt (If you have strict pull-ups already, go for max strict pull-ups while maintaining a good hollow body.)

  • 3x max active shoulder hang (Aim for longer than last Friday and rest 60-90 seconds between sets. Your body should remain in a hollow position while hanging.)

  • 3x4 Negative Pull-ups

 

WOD - 9/22/16

Thursday

 

Skill: OH Squat

Strength:  Deadlift 70% x5, 75% x4, 80% 2x3

WOD: 15-12-9-6-3

  • OH Squat (95/65)

  • Pull-ups

Post Workout: Thoracic mobility + stretch hips and shoulders

Challenge of the Week: Max distance row (throughout the week).

*Post score to whiteboard

ANNOUNCEMENT:  We WILL BE swimming, tomorrow, September 16th.

Battle of the Clubs: Partner Bash

Join us on Saturday, October 8th at CrossFit Foxcroft!

The same sex, two-person teams will compete for the fittest title of Little Rock. ALL experience levels are invited and encouraged to register, so don't hesitate to join us!

Tickets are $85 per team and includes a t-shirt for each participant. (Additional tees can be purchased for $22.00 on Eventbrite.)

Register: http://bit.ly/29td0Ir

Please email Anna (afrostbriley@gmail.com) with team name and members, shirt sizes, and home gym.

**Registration deadline to ensure a t-shirt is September 25th.

Follow us on Facebook for WOD updates as the event gets closer!

WOD - 9/21/16

Wednesday

 

Skill: Hang Power Snatch

StrengthFront Squat 70% x4, 75% x4, 80% 2x3

WOD: 3 min. AMRAP

  • 15 DUs

  • 10 Hang Power Snatch (95/65)

*rest 2 min.

3 min. AMRAP

  • 10 cal. Row

  • 5 Shoulder-to-overhead

*rest 2 min.

3 min. AMRAP

  • 15 Hollow Rocks

  • 10 KB Swings (53/35)

Post Workout: 3 Rounds

Challenge of the Week: Max distance row (throughout the week).

*Post score to whiteboard

Pull-up Program

Day 2:

  • 3x50-100m farmer carry (choose a challenging weight to carry, while maintaining posture)

  • 3x4 negative chin-ups (Reverse grip-pull, or jump, to get chin over the bar and lower back to full extension, counting to 4 seconds.)

  • 3x10 barbell bicep curls (every rep should be controlled but difficult)

  • 3x15 band face pulls + Y

*If the self-assisted pull-ups are too easy, either stay on your toes or put a box in front of you (body should remain vertical under the bar) and place your feet on it for more resistance.

WOD - 9/20/16

Tuesday

 

Skill: Hang Power Clean

Strength: Every 90 sec. for 8 min. (5 sets): 2 Clean + Jerks (set 1: 75%, sets 2-3: 80-85%, sets 4-5: 85-90%)

WOD:  3 Rounds

  • 20 Box Jumps (30/24)

  • 15 Hang Power Cleans (135/95)

Post Workout:  3 Rounds

  • 60 sec. plank

  • 15 Supermans

Challenge of the Week: Max distance row (throughout the week).

*Post score to whiteboard

WOD - 9/19/16

Monday

 

Skill:  Pistols

Strength: 12 min. EMOM (80-90%)

  • Min. 1: 3 Snatch Pull

  • Min. 2: 2 Hang Power Snatch

  • Min. 3: 2 OH Squat

WOD12 min. AMRAP

  • 4 Dips

  • 8 T2B

  • 16 Alt. Pistols

Post Workout:  3 Rounds

  • 20 Hollow Rocks

  • 10 Arch Rocks

Challenge of the Week: Max distance row (throughout the week).

*Post score to whiteboard

Pull-up Program

Pull-ups are a very functional movement that everyone can improve on when training them consistently.  This program is to help you get your first strict pull-up and if you already have strict pull-ups, this will help you get more! The exercises in the program will take an extra 10-20 minutes a few times a week, and will be done on your own time.  Building up strength for pull-ups takes commitment and consistency; if you put in the work, you will benefit.  Please let us know if you have any questions!

Day 1:  

  • 2x15 scapular pull-ups

  • 4x4 strict pull-up attempts + 2 assisted pull-ups (all reps should be difficult/don’t use too much assistance)

  • 3x10 band pull-downs (tricep extension)

  • 3x5 bat wing holds (hold at top for 5 seconds)

ANNOUNCEMENT: We will do SWIM WODs EVERY OTHER Friday! Please come dressed in swim attire and bring goggles. We will go over swimming efficiency tips on Friday and how to be successful during the swim workouts!

Battle of the Clubs: Partner Bash

Join us on Saturday, October 8th at CrossFit Foxcroft!

The same sex, two-person teams will compete for the fittest title of Little Rock. ALL experience levels are invited and encouraged to register, so don't hesitate to join us!

Tickets are $85 per team and includes a t-shirt for each participant. (Additional tees can be purchased for $22.00 on Eventbrite.)

Register: http://bit.ly/29td0Ir

Please email Anna (afrostbriley@gmail.com) with team name and members, shirt sizes, and home gym.

**Registration deadline to ensure a t-shirt is September 25th.

Follow us on Facebook for WOD updates as the event gets closer!

WOD - 9/16/16

Friday

 

Skill: Handstand

Strength:  4 Rounds

  • 5-6 strict pull-ups

  • 10 alt. pistols

WOD:   Partner Swim WOD

  • 4 rounds: 25m swim

  • 2 rounds: 50m swim

  • 1 round: 200m swim

  • 4 rounds: 25m swim

*One partner rests while the other works. Both partners do all of the work.

Alternate Land WOD: Partners

  • 4x 100m row sprint

  • 2x 500m row sprint

  • 1x 1000m row

*One partner rests while the other works. Both partners do all of the work.

Post Workout:  Mobility

Challenge of the Week: Spend an extra 15 min. on mobility.

*Post score to whiteboard

Pull-up Program

Day 3:  

  • 4x Best pull-up attempt (If you have strict pull-ups already, go for max strict pull-ups while maintaining a good hollow body.)

  • 3x max active shoulder hang (Aim for longer than last Friday and rest 60-90 seconds between sets. Your body should remain in a hollow position while hanging.)

  • 3x4 Negative Pull-ups

ANNOUNCEMENT: NO OPEN GYM AT FOXCROFT ON SATURDAY. JOIN US AT RAZORBACK CROSSFIT AT 9:30 A.M.!!

WOD - 9/14/16

Wednesday

 

Skill: Wallball

StrengthFront Squat 5x3 @ 31X1 tempo (80%)

WOD: For Time

  • 200m MB Run (20/14)

  • 50 Wallballs

  • 25 MB sit-ups

  • 200m MB Run

Post Workout: 3 Rounds

Challenge of the Week: Accumulate 15 min. in a plank.

*Post score to whiteboard

Pull-up Program

Day 2:

  • 3x50-100m farmer carry (choose a challenging weight to carry, while maintaining posture)

  • 3x4 negative chin-ups (Reverse grip-pull, or jump, to get chin over the bar and lower back to full extension, counting to 4 seconds.)

  • 3x10 barbell bicep curls (every rep should be controlled but difficult)

  • 3x15 band face pulls + Y

*If the self-assisted pull-ups are too easy, either stay on your toes or put a box in front of you (body should remain vertical under the bar) and place your feet on it for more resistance.

WOD - 9/13/16

Tuesday

 

Skill: HSPU

Strength: 12 min. EMOM (75-85%)

  • Min. 1: 3 Snatch Deadlift

  • Min. 2: 1 Snatch

  • Min. 3: 1 Snatch + 1 OH Squat

WOD:  “Diane” 21-15-9

  • Deadlift (225/155)

  • HSPU

Post Workout:  3 Rounds

  • 30-60 sec. Side plank

  • 12 MB Single leg hamstring curls

Challenge of the Week: Accumulate 15 min. in a plank.

*Post score to whiteboard

WOD - 9/9/16

Friday

ANNOUNCEMENT: Beginning this week, we will have 5:30 p.m. classes Monday, Tuesday, Wednesday, and Thursday (no Friday class)

Skill: Roll to candlestick

Strength:  For quality:

  • Accumulate 4 min. of planks

  • Accumulate 3 min. of supermans

  • Accumulate 2 min. of L-hangs

WOD:   3 Rounds

Post Workout:  Mobility

Challenge of the Week: Spend an extra 15 min. on mobility.

*Post score to whiteboard

Pull-up Program

Day 3:  

  • 4x Best pull-up attempt (If you have strict pull-ups already, go for max strict pull-ups while maintaining a good hollow body.)

  • 3x max active shoulder hang (Aim for longer than last Friday and rest 60-90 seconds between sets. Your body should remain in a hollow position while hanging.)

  • 3x4 Negative Pull-ups

 

WOD - 9/8/16

Thursday

 

Skill: Double unders

Strength:  Front Squat 4x4 @ 31X1 tempo (75%)

WOD: 10 min. AMRAP

  • 50 DUs

  • 10 KB Swings (62/44)

Post Workout: Thoracic mobility + stretch hips and shoulders

Challenge of the Week: Spend an extra 15 min. on mobility.

*Post score to whiteboard

 

ANNOUNCEMENT: Beginning this week, we will have 5:30 p.m. classes Monday, Tuesday, Wednesday, and Thursday (no Friday class)

WOD - 9/18/15

Friday 

Skill: Row

Strength: 500m Row

WOD:   Partner Swim WOD

  • 250m Swim

Post Workout:  3 Rounds

  • Hip mobility
  • 60 sec. Plank

Challenge of the Week: Max burpees in 1 minute.

*Post score to whiteboard

Pull-up Program

Day 3:  

  • 3x Best pull-up attempt (If you have strict pull-ups already, go for max strict pull-ups while maintaining a good hollow body.)
  • 3x max L-hang (Aim for longer than last Friday and rest 60-90 seconds between sets. Your body should remain in a hollow position while hanging.)
  • 3x4 Negative Pull-ups
  • 3x10 Band 90/90

SWIM WODs are on Fridays! Please come dressed in swim attire and bring goggles. We will go over swimming efficiency tips on Friday and how to be successful during the swim workouts!

ANNOUNCEMENT: No Open Gym tomorrow. Join us at Battle of the Clubs!

WOD - 9/16/15

Wednesday 

Skill: Strict Press

Strength: Deadlift 75%x4, 80%x3, 85% 2x2

WOD: 12 min. AMRAP

  • 15 V-ups
  • 10 Push-ups
  • 50m Walking Lunge

Post Workout: 3 Rounds

  • 8 GHD hip extension
  • 60 sec. Side Plank

Challenge of the Week: Max burpees in 1 minute.

*Post score to whiteboard

Pull-up Program

Day 2:

  • 3x100m farmer carry (choose a challenging weight to carry, while maintaining good posture)
  • 3x5 chin-ups (Reverse grip-pull, or jump, to get chin over the bar and lower back to full extension.)
  • 3x10 barbell bicep curls (every rep should be controlled but difficult)
  • 3x30-45 sec. L-sit hold

SWIM WODs are on Fridays! Please come dressed in swim attire and bring goggles. We will go over swimming efficiency tips on Friday and how to be successful during the swim workouts!

Battle of the Clubs

Razorback Crossfit and CrossFit Foxcroft of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on Saturday, September 19th at CrossFit Foxcroft!

The same sex, two-person teams will compete for the fittest title of Little Rock. ALL experience levels are invited and encouraged to register, so don't hesitate to join us!

Hangout afterwards for refreshments!

Check-in at 8:00 a.m. and the first WOD begins at 9:00 a.m.

Follow us on Facebook for WOD updates as the event gets closer!

WOD - 9/14/15

Monday 

Skill: Snatch

Strength: Every 2 min. for 10 min.: 1 Snatch + 3 OH Squats 70%

WOD: Fran

21-15-9

  • Thrusters (95/65)
  • Pull-ups

Post Workout: Mobility

Challenge of the Week: Max burpees in 1 minute.

*Post score to whiteboard

Pull-up Program

Pull-ups are a very functional movement that everyone can improve on when training them consistently.  This program is to help you get your first strict pull-up and if you already have strict pull-ups, this will help you get more! The exercises in the program will take an extra 10-20 minutes a 3 times a week, and will be done on your own time.  Building up strength for pull-ups takes commitment and consistency; if you put in the work, you will benefit.  Please let us know if you have any questions!

Day 1:  

  • 3x max strict pull-up attempts
  • 3x10 scapular pull-ups
  • 3x15 band face pulls
  • 3x5 bat wing holds (hold at top for 5 seconds)

SWIM WODs are on Fridays! Please come dressed in swim attire and bring goggles. We will go over swimming efficiency tips on Friday and how to be successful during the swim workouts!

Battle of the Clubs

Razorback Crossfit and CrossFit Foxcroft of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on Saturday, September 19th at CrossFit Foxcroft!

The same sex, two-person teams will compete for the fittest title of Little Rock. ALL experience levels are invited and encouraged to register, so don't hesitate to join us!

Hangout afterwards for refreshments!

Check-in at 8:00 a.m. and the first WOD begins at 9:00 a.m.

Follow us on Facebook for WOD updates as the event gets closer!