November Member Spotlight

Photos by Dustin Nevill

At Razorback CrossFit we are given the privilege of coaching an amazing group of athletes.  We find pride in being alongside an athlete to coach and encourage them from the time they join CrossFit to each accomplishment they achieve, whether it be in the gym or not.  We strive to deliver a program that provides a route for our athletes to succeed and it shows when an athlete puts in 110% every training session to ensure they are hitting their goals.

For the November installment of our Member Spotlight, we introduce Will Loggins. Will joined a CrossFit gym in early 2016. Initially, his goal was to try something new with fitness and
to have an activity that he and his fiancé could do together. She spoke highly of her experience
with CrossFit and Will was intrigued.

Do you remember what your first CrossFit workout was? 

"Although I do not remember my first CrossFit workout, I do recall the structure of the workout. The class began with a series of stretching and warming up exercises. Then we progressed to a strengthening exercise, followed by the WOD. The first class not only surprised me, but inspired me as the amount and pace of the exercises performed was like nothing I had ever pushed myself to do before. Not a second was wasted and the coaches pushed us forward until the end."

What do you like most about CrossFit?

"What I enjoy most about CrossFit is the blend of strength, endurance, and agility. It is the
epitome of the most well-rounded athlete and makes me feel like I’m getting the most out of
fitness."

What is your favorite exercise or workout? 

"My favorite CrossFit workout is “Helen” (400 meter sprint, 21 kettlebell swings, 12 pull-ups – x 3 rounds). This workout does not require strategy or much brain power, it's just balls to the wall. This workout is also a great one to repeat to see the improvement I’ve made."

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

"Since starting CrossFit, I feel stronger and more well-rounded in my fitness."

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

"Goals that I’ve accomplished include better form on Olympic lifts and an improvement in my
cardiovascular health. Future goals goal include improving on strength and agility/flexibility."

How has CrossFit helped you in your everyday life?

"CrossFit has helped reduce stress, connect more with my fiancé through fitness, and has
improved how my body feels on a day-to- day basis."

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

"The advice I’d give to someone new to CrossFit includes finding the gym that’s right for you. It's important to find coaches that are experienced, knowledgeable, and who motivate you. CrossFit will change your life for the better, as long as you are safe and are taught proper techniques. CrossFit is not only an exercise, but also a community and lifestyle."

October Member Spotlight

Video by Dustin Nevill

We are so proud of all of our athletes and the commitment to their goals and their health every day at Razorback CrossFit. The determination and hard work is displayed when our athletes 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 every day. We are extremely privileged to have the opportunity to work with so many like-minded, hardworking athletes to achieve their goals.

For our October Member Spotlight, we introduce Dick Patterson. Dick is 72 years young and joined Razorback CrossFit at the beginning of June while searching for exactly what he wants to reach for. He is the epitome of what we do at Razorback CrossFit. Great things can happen when we strive to make people better by helping them believe in themselves, and by surrounding them with other people who believe. 

WOD - 8/30/17

Wednesday

Skill: HSPU

WOD: 15 min. EMOM

Min. 1: 1-5 Muscle ups

Min. 2: 3-8 HSPU

Min. 3: 8-16 Pistols

*Pick a rep scheme you can sustain. Work should be completed within 40 sec. in the first few rounds.

Post Workout:  Double under challenge

  • 230 DUs

  • Band bicep curls 3x8

  • Crossover 90/90 3x10

Challenge of the Week: Max pistols in 2 min.

*Post score to whiteboard

WOD - 8/29/17

Tuesday

Skill: Thruster

WOD: 4 rounds

3 min. AMRAP

15 Thrusters (95/65)

Max double unders in remaining time.

*rest 2 min. between

Post Workout:  3 Rounds

  • 20 Russian twists

  • 6-8 strict T2B

  • 60 sec. Straddle stretch

Double under challenge

  • 220 DUs

Challenge of the Week: Max pistols in 2 min.

*Post score to whiteboard

WOD - 8/28/17

Monday

Skill: Front squat

WOD: Part A: Front squat 3-3-3-3-3

Part B: For time

250m row

5 cleans

250m row

3 cleans

250m row

1 clean

Post Workout: Double under challenge

  • 210 DUs

  • Extended plank 3x45-60 sec.

  • Ring support hold 3x20-30 sec.

Challenge of the Week: Max pistols in 2 min.

*Post score to whiteboard

WOD - 8/26/17

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!

WOD - 8/25/17

Friday

Skill: DUs

WOD: Partners

Buy-in: 200 DUs

6 Rounds

5 Bench press

15 Box jumps

Cash out: 200 DUs

*For the bench and box jumps, one person is on bench while the other does box jumps.

Alternate Swim WOD: 20 min. Max distance swim

Post Workout: Double under challenge

  • 210 DUs

  • Good mornings 3x8

  • Strict ring dips (must keep chest up/stay in a hollow position) 3x4-6

Challenge of the Week: Max unbroken double unders.

*Post score to whiteboard

WOD - 8/24/17

Thursday

Skill: Rowing

WOD: 50-35-20-5

Calorie row

KB walking lunge (hold in farmer hold) (35/18)

Sit-ups

Post Workout:  Thoracic mobility + stretch hips and shoulders

Double under challenge

  • 200 DUs

Challenge of the Week: Max unbroken double unders.

*Post score to whiteboard

WOD - 8/23/17

Wednesday

Skill: KB swings

WOD: 4 rounds

400m run

25 Russian KB swings (62/44)

25 Push-ups

Post Workout:  Double under challenge

  • 190 DUs

  • Band tricep extensions 3x8

  • Crossover victory 3x10

Challenge of the Week: Max unbroken double unders.

*Post score to whiteboard

WOD - 8/22/17

Tuesday

Skill: Cleans

WOD: 5 rounds

3 Cleans

20 Burpees

Post Workout:  3 Rounds

  • 10 single leg deadlifts

  • 10 barbell roll-outs

  • 60 sec. couch stretch

Double under challenge

  • 180 DUs

Challenge of the Week: Max unbroken double unders.

*Post score to whiteboard

WOD - 8/21/17

Monday

Skill: Power snatch

WOD: Part A: Hang power snatch 2-2-2-2

Part B: 12-9-6

Power Snatch (75/55)

Pull-ups

*rest 2 min.

9-6-3

Power snatch (95/65)

Chest-to-bar pull-ups

*rest 2 min.

6-4-2

Power snatch (115/85)

Bar muscle-ups

Post Workout: Double under challenge

  • 170 DUs

  • Hollow hold 3x30-45 sec.

  • L-hang 3x20-30 sec.

Challenge of the Week: Max unbroken double unders.

*Post score to whiteboard

WOD - 8/19/17

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!

WOD - 8/18/17

Friday

Skill: Overhead squat

WOD: "Nancy” 5 Rounds

400m Run

15 Overhead squat (95/65)

Alternate Swim WOD: 20 min. Max distance swim

Post Workout: Double under challenge

  • 150 DUs

  • Max L-sit x3

  • Max strict ring dips (must keep chest up/stay in a hollow position) x3

Challenge of the Week: Max unbroken double unders.

*Post score to whiteboard

WOD - 8/17/17

Thursday

Skill: Push press

WOD: 15 min. EMOM

Min. 1: 8 Pull-ups

Min. 2: 8 Push press

Min. 3: 150m Row

Post Workout:  Thoracic mobility + stretch hips and shoulders

Double under challenge

  • 140 DUs

Challenge of the Week: Max unbroken double unders.

*Post score to whiteboard

WOD - 8/16/17

Wednesday

Skill: DUs

WOD: For Time

100 DUs

30/20 cal. Bike

50 KB swings (62/44)

30/20 cal. Bike

100 DUs

Post Workout:  Double under challenge

  • 130 DUs

  • Barbell bicep curls 3x8

  • Crossover 90/90 3x10

Challenge of the Week: Max unbroken double unders.

*Post score to whiteboard

WOD - 8/15/17

Tuesday

Skill: Clean

WOD: Part A: Clean 2-2-2-2-2-2

Part B: 7 min. AMRAP

2-4-6-8-10…

Power clean (155/105)

Box Jumps (24/20)

Post Workout:  3 Rounds

  • 10 single leg deadlifts

  • 10 barbell roll-outs

  • 60 sec. couch stretch

Double under challenge

  • 120 DUs

Challenge of the Week: Max unbroken double unders.

*Post score to whiteboard

WOD - 8/14/17

Monday

Skill: T2B

WOD: 5 Rounds

15 Deadlifts (185/135)

15 T2B

Post Workout: Double under challenge

  • 110 DUs

  • Hollow hold 3x30-45 sec.

  • Ring/deficit push-ups 3x12

Challenge of the Week: Max unbroken double unders.

*Post score to whiteboard

WOD - 8/12/17

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!

 

Kettlebell Technique Workshop

Saturday, August 12 at 10:30-11:30 a.m. at Razorback CrossFit

Justin Earnest will be leading the workshop in the CrossFit space. He is a Certified Strength Matters Kettlebell Instructor.

This workshop is for any level of athlete that wants to learn the basic progressions of safe and effective kettlebell training, as well as refining kettlebell training technique. The goal of the workshop is to help athletes better understand the mechanics of and improve kettlebell exercises, such as the single arm swing and kettlebell clean. The techniques and drills are beneficial to athletes that are just learning how to use kettlebells, as well as those who are advanced and looking to increase efficiency. The clinic will be very hands-on, so be ready to work and have fun! Justin will go over kettlebell exercise progressions from the July workshop.

WOD - 8/11/17

Friday

Skill: Pull-ups

WOD: "Bradley" with a Partner 10 Rounds

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

*Only 1 partner works at a time. Split the reps as needed.

*U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Alternate Swim WOD: 20 min. Max distance swim

Post Workout: Double under challenge

  • 90 DUs

  • Max L-hang x3

  • Max strict pull-ups x3

Challenge of the Week: 15 min. of additional mobility and stretching.

*Post score to whiteboard