Hey everyone due to some scheduling conflicts we're going to move the class times this Wednesday only, to 4:00pm and 5:00pm. You should see the changes in WodHopper. Sorry for the switch but we still wanted to offer two classes on Wednesday.
Thanks
Craig and Jason
Monday, November 21, 2016
Thursday, November 17, 2016
Thanksgiving Holiday Class Schedule
Hey all, next week is Thanksgiving already! Here is our schedule for the upcoming week:
Mon, Tues, Wed. - normal class times
Thursday - No Classes, Happy Thanksgiving!
Friday - 10 am class only!
Saturday - 8 am class
Hope everyone has a very happy and safe Thanksgiving! And don't forget that Yoga is starting Monday, Nov. 28th at 7:15 p.m. Spread the word!
Craig and Jason
Mon, Tues, Wed. - normal class times
Thursday - No Classes, Happy Thanksgiving!
Friday - 10 am class only!
Saturday - 8 am class
Hope everyone has a very happy and safe Thanksgiving! And don't forget that Yoga is starting Monday, Nov. 28th at 7:15 p.m. Spread the word!
Craig and Jason
Friday, November 11, 2016
YOGA CLASSES STARTING MONDAY, NOV. 28!
**YOGA CLASSES @ CrossFit Galena!**
Starting Monday, November 28, Instructor Lindsey May will be instructing yogo classes at CrossFit Galena at 7:15 p.m. every Monday and Wednesday night. Depending on interest and demand, other times and days may become available.
Details - ...
Time: 7:15 p.m.
Days: Monday/Wednesday
Price: Non CFG Members 1 class for $12 or 5 classes (punch card) for $50
CFG Members 1 class for $8 or 5 classes for $35
Attire: comfortable clothing with ability to move around freely. Shoes and socks are not required, but allowed.
Starting Monday, November 28, Instructor Lindsey May will be instructing yogo classes at CrossFit Galena at 7:15 p.m. every Monday and Wednesday night. Depending on interest and demand, other times and days may become available.
Details - ...
Time: 7:15 p.m.
Days: Monday/Wednesday
Price: Non CFG Members 1 class for $12 or 5 classes (punch card) for $50
CFG Members 1 class for $8 or 5 classes for $35
Attire: comfortable clothing with ability to move around freely. Shoes and socks are not required, but allowed.
Extras: Yoga mats are recommended. If you don't have one, there will be a few mats for you to use - a very small rental fee may apply because they will need to be cleaned after each use - $1). Bringing a water bottle and towel are recommended. CFG also sells FitAid pre/intra/post workout drink as well.
Please check out our Facebook page and respond to the post if you have any questions and/or to sign up for class on Monday, Nov. 28. We're not exactly sure how we will be signing up in the future, but for now, just sign up in the comments below. Also, come a little early for your first class so we can go over the waiver with you!
We hope this addition to CrossFit Galena will better serve those, who, like us, want to be active, healthy, and live a more positive lifestyle. It is, and always has been, our goal to help others live a healthier lifestyle and realize that everyone has the ability to positively change their lives. Again, please comment with any questions and/or to sign up for class on the 28th. Thank you!
Craig and Jason
Please check out our Facebook page and respond to the post if you have any questions and/or to sign up for class on Monday, Nov. 28. We're not exactly sure how we will be signing up in the future, but for now, just sign up in the comments below. Also, come a little early for your first class so we can go over the waiver with you!
We hope this addition to CrossFit Galena will better serve those, who, like us, want to be active, healthy, and live a more positive lifestyle. It is, and always has been, our goal to help others live a healthier lifestyle and realize that everyone has the ability to positively change their lives. Again, please comment with any questions and/or to sign up for class on the 28th. Thank you!
Craig and Jason
Wednesday, November 9, 2016
PR Board for September/October 2016!
Hey everyone, I'm apologize for dropping the ball on the PR board for the past month, but here they are for the months of September and October - 56 of them to be exact! You guys never fail to impress us. Keep up the great work!
Power Clean 1 RM
Abby Strack 110#
Chad Heidenreich 165#
Adam Curtis 130#
Power Clean 3 RM
Tamara Bader 95#
Matt Stahl 160#
Squat Clean 1RM
Abby Strack 100#
Bench Press 1RM
Angie Birdsall 150#
Tom Keleher 245#
Deadlift 1RM
Carrie Geary 175#
Chad Berning 285#
Matt Gullone 335#
Jeff Miller 295#
Kristi Gempler 185#
Matt Blaum 375#
Tom Keleher 435#
Tracy Berning 170#
Angie Brown 245#
Cindy Meyerhofer 302 1/2#
Evan Berning 425#
Angie Birdsall 285#
Matt Stahl 395#
Deadlift 3RM
Angie Birdsall 255#
Matt Stahl 385#
Sammy Blaum 255#
Cindy Meyerhofer 285#
Deadlift 5RM
Matt Stahl 245#
Strict Press 1RM
Chad Berning 125#
Pat Walsh 55#
Hailey Einsweiler 65#
Adams Hutchins 135#
Bob Freiburger 215#
Angie Brown 105#
Push Press 1RM
Matt Blaum 205#
Mike Grundhoefer 195#
Matt Stahl 175#
Push Jerk 1RM
Matt Blaum 225#
Sammy Blaum 125#
Jessica Ware 110#
Tracy Berning 105#
Angie Brown 125#
Mike Grundhoefer 225#
Matt Stahl 205#
Back Squat 1RM
Jesse Gleason 245#
Tom Keleher 265#
Jeff Miller 165#
Tami Soat 145#
Pat Walsh 105#
Tamara Bader 165#
Bob Freiburger 345#
Matt Stahl 385#
Snatch 1RM
Mike Grundhoefer 165#
Matt Stahl 155#
Alex Scheetz 75#
Tamara Bader 75#
Bob Freiburger 165#
Dan LaFrancois 165#
John Meyerhofer 115#
Earl Thompson 135#
Whew! That's a list. Great job you guys, you should be proud of yourselves!
Power Clean 1 RM
Abby Strack 110#
Chad Heidenreich 165#
Adam Curtis 130#
Power Clean 3 RM
Tamara Bader 95#
Matt Stahl 160#
Squat Clean 1RM
Abby Strack 100#
Bench Press 1RM
Angie Birdsall 150#
Tom Keleher 245#
Deadlift 1RM
Carrie Geary 175#
Chad Berning 285#
Matt Gullone 335#
Jeff Miller 295#
Kristi Gempler 185#
Matt Blaum 375#
Tom Keleher 435#
Tracy Berning 170#
Angie Brown 245#
Cindy Meyerhofer 302 1/2#
Evan Berning 425#
Angie Birdsall 285#
Matt Stahl 395#
Deadlift 3RM
Angie Birdsall 255#
Matt Stahl 385#
Sammy Blaum 255#
Cindy Meyerhofer 285#
Deadlift 5RM
Matt Stahl 245#
Strict Press 1RM
Chad Berning 125#
Pat Walsh 55#
Hailey Einsweiler 65#
Adams Hutchins 135#
Bob Freiburger 215#
Angie Brown 105#
Push Press 1RM
Matt Blaum 205#
Mike Grundhoefer 195#
Matt Stahl 175#
Push Jerk 1RM
Matt Blaum 225#
Sammy Blaum 125#
Jessica Ware 110#
Tracy Berning 105#
Angie Brown 125#
Mike Grundhoefer 225#
Matt Stahl 205#
Back Squat 1RM
Jesse Gleason 245#
Tom Keleher 265#
Jeff Miller 165#
Tami Soat 145#
Pat Walsh 105#
Tamara Bader 165#
Bob Freiburger 345#
Matt Stahl 385#
Snatch 1RM
Mike Grundhoefer 165#
Matt Stahl 155#
Alex Scheetz 75#
Tamara Bader 75#
Bob Freiburger 165#
Dan LaFrancois 165#
John Meyerhofer 115#
Earl Thompson 135#
Whew! That's a list. Great job you guys, you should be proud of yourselves!
Saturday, October 15, 2016
Driven Nutrition Supplements Are Coming!
CrossFit Galena is excited to announce that we are now an authorized Driven Nutrition affiliate. We strive to offer our athletes the best supplements and products available, and we believe Driven Nutrition is going to be a great addition to our line-up! Also, Driven Nutrition products can only be purchased form their website, or at an authorized CrossFit Affiliate. Although we won't be carrying every product that Driven offers, we will be carrying a large percentage of their products. We will also be selling these supplements below website pricing, so if there's something you would like to see, let us know and we'll get it in!
Products we will initially be stocking include:
Driven Whey Grass Fed Whey Protein: Driven Whey is a premium grade Grass Fed Whey protein blend loaded with muscle-building amino acids. It is designed specifically for individuals looking for the highest quality protein, which is vital to build and maintain lean body mass. Driven Whey is packed with 23 grams of protein per serving and is rich in all the needed branched chain amino acids (BCAAs). An advanced amino acid profile provides the perfect form of Essential, Non-Essential, and Conditionally Essential amino acids that your body requires for optimum protein synthesis. This combination is ideal for helping you meet your daily protein requirements, and perfect for building and fueling new muscle growth and recovery. Driven Whey is formulated without additives or fillers, and is instantized for greater absorption and bio-availability. Including a quality whey protein blend before and after training will enable your muscles to repair and rebuild more quickly which will help you see improved physical performance and increased lean body mass.* Initial order will include Vanilla, Chocolate Milkshake, and Cinnamon Roll.
PreWod PreWorkout: Train with maximum concentration and drive in every workout. PreWod adds energy and intensity to every workout you set out to conquer. Never again feel tired as your training drains your energy. PreWod will bring the drive deep into the most brutal workout. Designed to create massive energy, PreWod delivers maximum blood flow, oxygenation and nutrient delivery to working muscle tissue. Win the war against the weights, be Driven to meet the challenge of every workout. Initial order will include Cherry Lime flavor.
DYSRUPT: DYSRUPT™ combines a powerful ratio of rapidly absorbed Branched-Chain Amino Acids (BCAAs) and natural energizers to help you reach your next level. We created this strategic blend of BCAAs and caffeine to effectively boost energy and support muscle growth during even the most intense workout sessions. With zero calories per serving, DYSRUPT™ will make a big impression without denting your diet. Mix up a serving anytime you want to dial-up your mental focus, physical energy and recovery support. Initial order will include Berry Bash flavor.
Doc Spartan Combat Ready Ointment: Life is a contact sport and war wounds are apart of the game. Doc Spartan’s Combat Ready Ointment is the no BS, all natural, first aid ointment that gets you back to doing what you love. It smells great and gets the job done. Our proprietary formula utilizes nature’s best ingredients to comfort and soothe all of your first aid needs. It contains Organic naturally refined coconut oil, 100% Beeswax, Sweet Almond Oil, Vitamin E, Lavender Essential Oil, Eucalyptus Essential Oil, and Tea Tree Essential Oil.
These great new products should be at the box on Wednesday, Oct. 19, so be sure to check these out, ask questions, and let us know what you think!
If you would like to order directly from the Driven Nutrition website, please use this link, as it is specific to CrossFit Galena. Or, if you see something on the website that you'd like, let us know and we'll throw it in with the next order!
Thursday, October 13, 2016
SCALING v. RX
I believe there is a big difference between being taught a lesson and learning a lesson. Anyone can sit in a classroom, read a text book, listen to a lecture, etc., and be "taught" the who, what, where, when, and why about a subject. But until someone actually experiences those lessons for themselves, I would argue that they haven't really "learned" the lesson. But, I digress.....
In CrossFit, scaling is an absolute necessity for all athletes. And I say all because I would argue that even the Games athletes, the "fittest on earth" have scaled workouts during their training. But for some reason, the word "scale" has a very negative connotation in the minds of CrossFitters all over the world. So many athletes associate "scaled" with "less than" or "not as good as". But that could not be further from the truth. And I don't think the athletes from our little slice of heaven here at CFG are any different.
So, maybe we need to look at this a different way. You see, for programming, there has to be an "RX", otherwise we wouldn't know where to adjust from. The RX programming is written with the most elite athlete in mind and what type of a response that workout should illicit from that athlete's body. However, this "RX" is not the end all, be all, to measure your athletic abilities and level of fitness. Scaling is simply taking the WOD that is programmed and adjusting it to fit each athlete’s ability and skill level for that day in order to illicit a response that will produce gains. That's it. And in order to progress and succeed in our fitness journey and personal goals, we need to be smart about our workouts and view scaling, or adjusting, as a necessary part of our success. There is no shame in scaling; in fact, in my opinion, scaling a workout is smart business and it shows me, as a coach, that an athlete has put aside their ego and is serious about getting better. But, again I digress....
Here is an example of what I'm talking about. A real life example that actually happened. To me. Today. And let me preface this by saying I've obviously scaled workouts before, especially those workouts with muscle ups, handstand push-ups, heavy overhead work, etc., but mainly because I simply could not do those movements. Now, today, today was different.
I felt ok this morning, but had had a chest cold or something for the past couple of days. Nothing big, just not breathing the greatest. I got to the box, got some mobility in, then rowed 500 meters, which honestly felt like 1000. Strength component today was 3-3-3-3-3 push press, building each round. Seriously, I'm winded after three reps!? Whatever, I'm fine. Then, set up for the WOD. It's really nothing crazy difficult for me: 4 Rounds for Time of 10 shoulder to overhead at 115#, 40 double unders, 10 hang power cleans at 115#, and 40 double unders. The weight isn't normally heavy for me and I am usually pretty ok with the doubles, on a good day. But knowing I'm not feeling the greatest today, the right answer is to scale this workout in some fashion by either lowering the weight, lowering the reps, both, or seriously, just packing it up, get some good nutrition and rest, and hit it tomorrow. But of course I put the 115# on the bar and 3, 2, 1, go....
17:30 something. 17:30 something on a workout that should've taken me much less time than that. What did I accomplish? Absolutely nothing, except I wore myself out. At 17:30 something, I did not illicit a response from my body, I did not increase my work capacity, I did not succeed in making progress today. I simply did a lot of work with no real return on my investment. Why? Because I didn't scale. Because I didn't listen to my body today. Because I "always" use 115#. Because, because, because.
And, just some quick math for you to show you how beneficial scaling is. We all know that power is defined as force x distance / time. I know I'm not accounting for the double unders, but figuring all things are equal, my power output for this workout at 17:30 was around 8.76 (80 reps x 115 / 1050 seconds). Now, had I scaled that weight to 95 pounds and maybe I would shave a minute off of my rounds, that gives me a power output of 9.38 (80 x 95 / 810 seconds). I would have actually had more power output by scaling the weight 20 lbs. I would have actually made progress today, had I scaled. And that is what I'm trying to convey to you; scaling isn't a "less than" option. Scaling is simply adjusting in order to help you increase your fitness level and reach the goals you have set for yourself. It is a necessity for progress. Here is a great short article written by CrossFit athlete Erica Saint Clair that sums it up.
So now, after writing this post and looking back on today, I guess my time at the box wasn't wasted. I finally learned the lesson I have been trying to teach.
Have a great day everyone. See you at the box!
Coach Craig
I believe there is a big difference between being taught a lesson and learning a lesson. Anyone can sit in a classroom, read a text book, listen to a lecture, etc., and be "taught" the who, what, where, when, and why about a subject. But until someone actually experiences those lessons for themselves, I would argue that they haven't really "learned" the lesson. But, I digress.....
In CrossFit, scaling is an absolute necessity for all athletes. And I say all because I would argue that even the Games athletes, the "fittest on earth" have scaled workouts during their training. But for some reason, the word "scale" has a very negative connotation in the minds of CrossFitters all over the world. So many athletes associate "scaled" with "less than" or "not as good as". But that could not be further from the truth. And I don't think the athletes from our little slice of heaven here at CFG are any different.
So, maybe we need to look at this a different way. You see, for programming, there has to be an "RX", otherwise we wouldn't know where to adjust from. The RX programming is written with the most elite athlete in mind and what type of a response that workout should illicit from that athlete's body. However, this "RX" is not the end all, be all, to measure your athletic abilities and level of fitness. Scaling is simply taking the WOD that is programmed and adjusting it to fit each athlete’s ability and skill level for that day in order to illicit a response that will produce gains. That's it. And in order to progress and succeed in our fitness journey and personal goals, we need to be smart about our workouts and view scaling, or adjusting, as a necessary part of our success. There is no shame in scaling; in fact, in my opinion, scaling a workout is smart business and it shows me, as a coach, that an athlete has put aside their ego and is serious about getting better. But, again I digress....
Here is an example of what I'm talking about. A real life example that actually happened. To me. Today. And let me preface this by saying I've obviously scaled workouts before, especially those workouts with muscle ups, handstand push-ups, heavy overhead work, etc., but mainly because I simply could not do those movements. Now, today, today was different.
I felt ok this morning, but had had a chest cold or something for the past couple of days. Nothing big, just not breathing the greatest. I got to the box, got some mobility in, then rowed 500 meters, which honestly felt like 1000. Strength component today was 3-3-3-3-3 push press, building each round. Seriously, I'm winded after three reps!? Whatever, I'm fine. Then, set up for the WOD. It's really nothing crazy difficult for me: 4 Rounds for Time of 10 shoulder to overhead at 115#, 40 double unders, 10 hang power cleans at 115#, and 40 double unders. The weight isn't normally heavy for me and I am usually pretty ok with the doubles, on a good day. But knowing I'm not feeling the greatest today, the right answer is to scale this workout in some fashion by either lowering the weight, lowering the reps, both, or seriously, just packing it up, get some good nutrition and rest, and hit it tomorrow. But of course I put the 115# on the bar and 3, 2, 1, go....
17:30 something. 17:30 something on a workout that should've taken me much less time than that. What did I accomplish? Absolutely nothing, except I wore myself out. At 17:30 something, I did not illicit a response from my body, I did not increase my work capacity, I did not succeed in making progress today. I simply did a lot of work with no real return on my investment. Why? Because I didn't scale. Because I didn't listen to my body today. Because I "always" use 115#. Because, because, because.
And, just some quick math for you to show you how beneficial scaling is. We all know that power is defined as force x distance / time. I know I'm not accounting for the double unders, but figuring all things are equal, my power output for this workout at 17:30 was around 8.76 (80 reps x 115 / 1050 seconds). Now, had I scaled that weight to 95 pounds and maybe I would shave a minute off of my rounds, that gives me a power output of 9.38 (80 x 95 / 810 seconds). I would have actually had more power output by scaling the weight 20 lbs. I would have actually made progress today, had I scaled. And that is what I'm trying to convey to you; scaling isn't a "less than" option. Scaling is simply adjusting in order to help you increase your fitness level and reach the goals you have set for yourself. It is a necessity for progress. Here is a great short article written by CrossFit athlete Erica Saint Clair that sums it up.
So now, after writing this post and looking back on today, I guess my time at the box wasn't wasted. I finally learned the lesson I have been trying to teach.
Have a great day everyone. See you at the box!
Coach Craig
Thursday, September 15, 2016
August 2016 PR Board!
Another month in the books and more goals accomplished! Thank you for working hard and setting a great example for everyone. Here are the PR's for August:
Angie Brown - Unassisted pull-up! Seriously, a big deal. Nice job Ang!
Brett Shutts - 245# split jerk
Bob Freiburger - 185# thruster, 245# hang power clean, and 265# push jerk. Damn.
Matt "Doc" Gullone - 175# split jerk
The Blaum (Matthew to his mother) - 225# hang power clean
Kim Merritt - 90# hang power clean
Tamara Bader - 100# hang power clean
Evan Berning - 205# hang power clean
Matt Stahl - 165# hang power clean
Angie Birdsall - 265# deadlift
Great job everyone! We're proud of you for reaching your goals and never settling for "good enough".
Coach Craig
Angie Brown - Unassisted pull-up! Seriously, a big deal. Nice job Ang!
Brett Shutts - 245# split jerk
Bob Freiburger - 185# thruster, 245# hang power clean, and 265# push jerk. Damn.
Matt "Doc" Gullone - 175# split jerk
The Blaum (Matthew to his mother) - 225# hang power clean
Kim Merritt - 90# hang power clean
Tamara Bader - 100# hang power clean
Evan Berning - 205# hang power clean
Matt Stahl - 165# hang power clean
Angie Birdsall - 265# deadlift
Great job everyone! We're proud of you for reaching your goals and never settling for "good enough".
Coach Craig
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