Archives for Daily Gym WOD

A.

Overhead Squats

6 Sets of 3 reps

B.

For Time

30, 20, 10

Power Snatch * Box Jumps * Pull Ups

3.2.1.GO

Get Invloved! Barbells for Boobs and Guns and Hoses!

Fall is in the air and we have some great events approaching in the local CrossFit community. And to make these events a success we need YOU! That’s right we need you to step up, sign up, and help us make these events a success. And the community never fails so we know these events will once again highlight what we love most about being part of the fitness culture in Cenla. Here are the details:

BARBELLS FOR BOOBS

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Every year 1000s of CrossFit Gyms across the country join forces to raise funds and awareness through B4B events. This year we are joining other local CrossFit affiliates for “City Block Grace”.

www.barbellsforboobs.org

Step one: Go to our CFSB B4B page and donate or create your own fundraising page: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=59063
You will need to create your own page and raise $80 for the coveted B4B Tshirt!

Step 2: Read about City Block Grace here and sign up to participate: http://www.alexandriacrossfit.com/blog/barbells-for-boobs-2015/

GUNS AND HOSES III

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For the third year we are raising funds to support the Ezernack/Carruth criminal justice scholarship at LSUA. This scholarship was established in honor of David Ezernack and Jay Carruth. These heroes lost their lives in the line of duty 12 years ago and we will never forget their sacrifice in the local community.

This is a 3 person team event open to first responders and military persons. But we need plenty of volunteers and judges to make it a success! Please come and be a part of this amazing day!

Team/Judge/Volunteer registration is open!
Guns and Hoses 2015 is November 21st!
https://gunsandhoses2015.eventbrite.com

LIFT UP AUTISM WOD coming to CFSB on September 19th!

Who?
Everyone can support this event as a participant or just being there to cheer!

*IMPORTANT: If any of members or friends in the community want to share their story about Autism please contact Coach Jeff at jeffprejean@gmail.com The goal of the event is raise money and raise awareness and the more local the better!

When?
Saturday September 19th beginning at 9am. We will run heats every 10 mins until everyone is done!

How Much?
As little as $10. The sign up link has a no donation option but all those over 18 years of age who do the WOD at CFSB will be asked to make the minimum donation. $35 if you want a cool T-shirt too.

ALL DONATIONS MUST BE MAKE ONLINE. WE CAN’T ACCEPT DONATIONS

What is the WOD?
“LUKE”

5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups

The “Luke” workout is challenging but accessible. We have scaling options to accommodate athletes of all abilities and experience levels.

CLICK BELOW TO SIGN UP!

Eventbrite - CROSSFIT SOUTH BANK: LIFT UP AUTISM

Visit www.liftupautism.com to learn more!

WHAT IS LIFT UP AUTISM?

Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013.

This”competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

This year, we’re upping the ante and doubling down our efforts to take the impact of the event to another level.

Reflections on The 2015 Games
Jeff Prejean

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And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.

Colossians 3:17

It is truly by the Grace of God that I was able to achieve my dream of competing at the 2015 CrossFit Games. And I can only hope that my effort was reflective of that Grace. I am extremely humbled and hopeful that my accomplishment can help inspire others to chase their dreams! I also hope I have conducted myself in a way that is an example to others. I don’t think accomplishing things in sport is a reason to boast for the sake of boasting. Staying humble is important to me and I take the responsibility of success serious because I know others are watching.

If I could communicate one take away message to anyone reading this blog post it is this: YOU CAN _______________! Now all you have to do is fill in your own blank with something that you are passionate about and challenges you to be a better person.

The three days I spent competing at the 2015 CrossFit Games were the end result of 4 years of believing I would be there. Never allow anyone to tell you your dream is too big. But believing alone is not enough – you must put in the necessary work to achieve your dreams. But Belief in YOU is an absolute pre-requisite for achieving anything worthwhile.

The belief that I belonged at the Games fueled me on good days and bad days. It gave me resolve when the decisions I made to reach that goal were not always understood or appreciated by others. I can say that the success I achieved this year was built on a foundation of wanting something so bad that it influenced nearly every life decision I made. And beyond that I did not want to simply participate at the Games – I wanted to Win!

Looking back on this journey has taught me the value of pursuing excellence. I think everyone should at least once in his or her life have the goal of being the best at something and work toward that end. What I learned is that the pursuit itself was the ultimate win. The pursuit challenged me to be a better husband, father, son, friend, and employee. I realize now that if I didn’t seek to grow in those areas too the Games accomplishment would be hollow and meaningless. We are never a finished product- onward my friends!

MY FAMILY

Having Jennifer and the twins with me all week was so amazing. They are my world and I am home as long as they are close by. Jennifer has shared this dream with me every step of the way and I guess we make a pretty good team. I love you Jennifer and can’t imagine chasing this without you.

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MY CFSB Family

It was truly overwhelming in the best way to have your support since we opened our doors at CFSB. Every kind word, message, text, email, and phone call meant so much when I was trying to balance it all. And the times leading up to, during, and after the Games you were awesome! I just wanted to make you as proud as you make me every day I’m around each of you. Thank you!

And congrats to Lisa Lauve – such an inspiration to others with her 2nd trip to Carson and the Games! CFSB could not have a better representative of what our community is all about!

My Extended CrossFit Family and Friends

I’ll surely forget some but I’ll try – so many people showed their support and love this year and over the past few years. CrossFit Gyms who opened their doors along the way: NOLA 504 and Red Stick are my go to places on the road. Much of the training this past year took place in those hot boxes and I loved every minute of it. So many other gyms played a role too: CFA, Ragin CF, CF Mandeville, Crescent City CF, CF Lafayette, Hurricane CF, Grapevine CF, CrossFit Dallas Central, Empirical CF, Gym Jones, Project Deliverance, Torrance CF, CF Intersect, Sand Dunes S&C, CF Hammond, and so many more! I love you all!

My Coaches

I am proud to be a brUTE team member. Luckily I have found the best coaches in the world for me. I can’t say enough about these guys: Michael Cazouyx, Matt Bruce, and Nick Sorrel. They have answered every question and provided just the right dose of everything to get me to the Games. The entire brUTE coaching staff and community is second to none!

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My Sponsors and Supporters

These are the folks that believe in me enough to associate their companies with my name. I am so appreciative of every bit of support along the way:

Life as RX
Rx Smart Gear
Atlas Power Wraps
Atomic Strength and Nutrition
Joan Gould (formerly ProAnox)

And likewise I am proud to represent these brands!

My Fellow Competitors

The Masters and Teens were grouped together at the Games this year. I met so many amazing and inspiring people. Sure – we got some sweet swag for making the Games, but the friends I made were a true gift. I was so impressed and inspired by these folks and hope to cross paths with you all many times over. Congratulations on your accomplishment. You will always be known as a Games Athlete!

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Games Recap

Day 1

I can’t even begin to tell you how amazing the stage we competed on was in California. Having been to Regionals 3 times and done big comps like ACO and The Fittest Games I thought I knew what the big time was in CF. I was very wrong. It truly is another level and just thinking about it gets my heart rate up!

3-2-1 Go!

I knew overall the workouts were good for me but I had to avoid a poor finish on Day 1 in events 1 and 2: The Triplet and Max Thruster. A bunch of bar muscle ups and a max lift have traditionally not been great for me but I spent a ton of time addressing those weaknesses this year. Crisis avoided – finished 8th in both events and kept myself in the game.

Event 3: I tested SQT the week before in the Las Vegas heat and knew it was a burner in every sense of the word. I committed to go unbroken on the snatches and had enough left in the tank to pass a few guys on the last run and take 2nd! That was fun!

Day 2

Events 4 and 5 were in my wheelhouse for sure and I knew it. The Long Chipper was up first. I knew I was likely to lose ground on the middle portions. So my strategy was to get out ahead on the run and hold on for dear life. The sandbags at the end were awful but I somehow moved them fast enough to catch up and take another 2nd!

I truly expected to win the double hanger and almost did. Jason Uberuaga and me battled to the end and both failed our first attempt on the 21st jerk. He got the best of me and split the second attempt while I failed another push jerk. Great work by Jason and I had to settle for 2nd. Then wow – I looked at the leaderboard and I was in second overall after day 2! Day 3 was going to be a fun ride now!

Day 3

Event 6: Sandwich was another one I thought I could win. And up until the last 10 reps of Dead Lift I was ahead. But our champion Shawn Ramirez did what champions do and stepped on the gas to take another 1st. He is an amazing athlete and proved again this year that he is the man to beat in the 40-44 division.

Final Event: Amanda

On one hand it was Amanda – a workout I can do but not very fast compared to the majority of top tier CF athletes. On the other hand I knew mathematically I was on the podium so I was able to enjoy what I knew was going to be my biggest physical challenge of the week. Add to the fact that Dave Castro introduced the WOD and we did it in tennis stadium was a dream come true. I went as hard as I could but I couldn’t muster touch and go squat snatches and took 10th. Congrats to Travis Page who had to win Amanda to claim 2nd place overall. What an impressive showing at his first Games appearance.

Final Standing: 3rd Fittest 40-44 year old on the planet. Please – not satisfied is how I left California. But if I never go back again I won’t have any regrets about 2015. I learned so much about myself and about winning from this competition. And I left very motivated to get back in 2016!

Time to Train my friends!

JP

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CFGS

CFSB Coaches Lisa Lauve and Jeff Prejean have qualified to compete in the 2015 Reebok CrossFit Games. Both coaches finished in the top 20 worldwide after the Open and Masters Qualifiers!

Coach Lisa finished 14th worldwide and Coach Jeff finished 18th worldwide.

Both will be traveling to Carson, CA this July 21-23 to compete for the title of Fittest on Earth in their respective divisions!

All of the live action will be streamed at http://games.crossfit.com

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CFSBTrainersJeff

This December our friend Angie Roberts was diagnosed with breast cancer. This will be an opportunity to raise funds for expenses that Angie will incur during her journey. Together we will fight and win this battle with Angie.

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“Angie” for Angie

“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Complete all reps of each exercise before moving to the next.
*Scaling to 30, 50, or 75 reps is encouraged so all can participate.

Normal 5am/8:30am/Noon Classes today. Then we will run heats of up to 10 athletes every 30 minutest starting at 4pm until we are done.

You can donate the day of or donate online at: http://www.gofundme.com/j3gd9g

Post your results to the Whiteboard.

Merry Christmas from The CrossFit SouthBank family to yours!

Monday & Tuesday: Normal Class Schedule
Christmas Eve: 8:30am and Noon classes only. Open Gym 9:30-noon
(12 days of Christmas WOD)

Christmas Day: no classes or open gym
Friday: 8:30am and Noon classes only. Open Gym 9:30-noon
Saturday: AM run club (TBD) open gym 7-9am

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2015 is YOUR YEAR!

Many people set ambitious goals and resolutions each January but ultimately fall short. Come experience the power of the CFSB community and why 2015 can be different. Whether you are looking for a positive change to your current routine or looking to start fresh we can help. Our mission for everyone that walks through our door is “FIT FOR LIFE.”

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Additionally we will host:

Eating Clean Workshops: Jan 6th & Feb 3rd

Achieving Your Goals: Jan 13th & Feb 10th

*each workshop will last 1 hour and is open to members plus 1 guest. Start times will be posted in the near future.

FAQ

Is CrossFit for me?
Yes – CrossFit is for everyone and that is why it has revolutionized the fitness industry. We tailor our program to meet the needs of anyone that walks through our door. If you are looking for shortcuts then we may not be the place for you. Our members are a community that have decided to do something about their health and wellness. And we are always looking for more like minded folks like those that we are fortunate to work with each day.

Are you running any Free Trials for the New Year?
Your first class is always free at CrossFit SouthBank. Just let us know when we can expect you. We decided early on to run our CrossFit affiliate a certain way with respect to free trials and contracts:

*We strive to offer the best of what CrossFit can be to our members. And because we dedicate ourselves to being the best at what we do we would never de-value those services by giving them away. * Our members don’t sign contracts. The vast majority have started and stayed with us. They didn’t come looking for the deal of the month. They came looking for results and a supportive community. And because we value their commitment to us so much we could never put out a deal that is better than what they were offered.

Ask our members and we feel confident they will tell you about the VALUE and RESULTS they get at CFSB rather than the price they pay. And we will never stop trying to improve the CFSB experience!

2015 is YOUR YEAR!

Defending the Crowns – All Cities Open 6

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Next Saturday your coaches will travel to Dallas to compete in the All Cities Open 6 for the second year. We are so excited to represent CFSB again at this awesome competition. Learn all about the event: http://www.allcitiesopen.com/about-aco6

If you want to follow the action it’ll be broadcast live on http://www.floelite.com/

Just like last year we’ll have some family and friends joining us to share the experience. We can’t say enough how much we appreciate the support our entire community gives us as we train for our competitive goals. We are blessed beyond words to share these journeys and experiences with our CFSB family. It would not be worth it if it was just about us.

This year we are defending ACO titles. Last year we didn’t know what to expect and we’re really blown away to walk away with top finishes. It’s a weekend we’ll cherish because in this sport finishing #1 in any competition is a rarity. So when the stars line up you are very humbled and appreciative that it happens.

With that said our goal is the same as last year: give it 100% and let the results take care of themselves. The ACO 6 is the only competition we are doing prior to the CrossFit Games Open in February. So as we soak in another ACO experience we’ll be thinking about all of you and trying to make you proud.

Your Coaches,

Jeff & Lisa

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You crushed the Skeleton Crew Challenge Now Take on 100k or 200k in the Holiday Challenge!

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The fun starts November 27th. Here is what you need to do:

1. Go to log.concept2.com and create a profile for your online log book with Concept 2. YOU MUST DO THIS TO TRACK YOUR METERS! Make sure to choose your gym for affiliation. If you did this for the Skeleton Crew Challenge then you are good to go – just log in as normal.

2. From Nov. 27th – Dec. 24th set a goal and row 100K or 200k. Record your results daily in your online log book.

3. Check out our weekly Row Club WODs or visit 2 of our favorite sites for workout options
www.ucanrow2.com
www.concept2.com

4. Visit our friends at UcanRow2 for all things indoor rowing!

Here is why you need to do this Challenge are the same reasons I gave for the Skeleton Crew Challenge with one addition:

1. Setting and accomplishing goals is habit. You need to take on a big hairy goal and prove to yourself you can see it through. Yes it will challenge you. Yes there will be days you don’t want to do it. But you will exit the challenge with more self confidence and an enthusiasm to take on what comes next.

2. Your rowing technique sucks. Yes – you King of the excessive lay back and Queen of the early knee bend! Get someone to film you then compare it to the video below. The only way you are going to improve is if you work on it. You can literally go from good to great on the rower in a week if you focus on proper technique.

http://youtu.be/euE85LB1va0

3. Rowing makes you a better person. From a conditioning standpoint it’s hard to beat a rower for efficacy and safety on the joints. It’s a total body workout and builds capacity across all energy systems. If you want to be a better athlete, be more fit, be more attractive – row more!

4. You have a friend that needs this more than you and they will only do it if you do it. Be an inspiration and fills someone’s bucket by getting them to do something good for themselves with this challenge. You can’t go wrong paying it forward!

5. Offset those Holiday calories!

Coach Jeff

Coach Jeff Prejean is a Certified Concept 2 Rower Instructor at CrossFit SouthBank. His current row world rankings for his age group and weight class are as follows:

500m Row 1:22.9 Rank: 23/352
2K Row 6:36.5 Rank: 27/629
30 min Row 8181m Rank: 30/406

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