Elk Town Total Throwdown 04/25/2015 – A CrossFit Total Lifting Meet

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Event Sign-up page: Elk Town Total Throwdown 04/25/2015

Ready to set some PR’s on your Back Squat, Press and Deadlift? Come join us at CrossFit RAZE for the first annual Elk Town Total Throwdown on Saturday April 25, 2015 9:00am – 2pm.

This will be a judged CrossFit Total Lifting Meet where each contestant will get three attempts to achieve their heaviest one rep back squat, strict press and deadlift.

Two Divisions: Party ($25.00) and Competitor ($45.00)

Don’t feel like you’ll have the top lift numbers but want to still have some great fun with awesome people and set yourself some new lifting PR’s? Enter the Party Division!

Got some heavy lift numbers? Are you strong for your bodyweight? Then enter the Competitor Division to compete for cash prizes!

Cash prizes to top Male and Female in the Competitor Division along with best overall Male and Female Competitor Division lifter (most weight lifted compared to body weight).

Contact: Bobbie Sage at bobbie@crossfitraze.com or 574-333-8000
-Must be at least 15 years of age and parent’s consent to enter. Parent must be present and have photo ID on the day of meet to sign the liability form.
-Photo ID required day of meet.
-Signed liablity form required day of meet. Liability forms will be provided day of meet.
-Specific and additional information about the meet will be sent to all competitors approximately one week prior to the meet.
-Terms: Limited number of spaces. Sign-up will close once all spaces are full. No refunds but we are happy to transfer your sign-up to another athlete if you choose. CrossFit RAZE has the right to deny any athlete entrance for any reason. Prizes for Competitor division will be based on number of participants.

Limited spaces! Sign-up Today!! Event Sign-up page:
Elk Town Total Throwdown 04/25/2015

Renee Wants to Know What Your Excuse Is

Today I just realized I may need to purchase more 15 pound bars. That was exciting to me. Not just because we are getting new members that get to share the fun we have here at RAZE, but that those new members are modified.

Don’t get me wrong, I like working with and competing against high level athletes. Who dosen’t love to watch a talented athlete bust out muscle-ups and handstand push-ups? But the heart of the training at CrossFit RAZE revolves around super awesome everyday athletes.

Renee is one of those super awesome everyday athletes. She trains at the box consistantly. Although Renee has imparied movement from a variety of causes along with a bullet in her head (yep, if you want the story you’ll have to come in and chat with her!) she’s here at RAZE doing her WOD everyday.

One of the things I love the most as a Coach at RAZE is when someone says to me: “I have (fill in the blank problem) and that’s why I can’t do CrossFit.” You just gave me a challenge! This is why I started CrossFit RAZE, this is the main reason why RAZE is here… to change lives, to RAZE all your excuses and to give you a new family of super awesome everyday athletes and Coaches that will hold you accountable to your goals.

In the above WOD I have movement modifications for Renee to work around her needs. In the first movement she is doing a muscle med ball clean instead of a standard med ball clean which includes a squat and we are avoiding unassisted squatting at this time with Renee. With the second movement I had her sub a push press ball throw instead of the wall-ball shots which again include a squat. During the third movement she is doing ring rows instead of a pull-up and in the last movement she is doing overhead box squats instead of an overhead walking lunge. She got a great workout and is stronger than yesterday! Awesome job once again Renee!

CrossFit RAZE Training Hours
CrossFit RAZE: Proudly Serving Elkhart, Goshen and Michiana Area Athletes

Results

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That’s what we all want, RESULTS. What would you give or how much would you pay for results?

There’s nothing magical about getting results… just finding the right coaches to give you the right tools and support you through the process.

Summer is coming… Come in and chat with Todd and the CrossFit RAZE coaches about how you can get results like this too in 6 weeks!

toddafter2015CrossFit RAZE Caveman Challenge Winner Todd Franklin! 6 week before and after photos. Stats: age: 53, weight loss: 30lbs, percent of weight loss: 14 percent. Todd’s performance has skyrocketed! Sweet job Todd… way to represent!

CrossFit RAZE Training Hours
CrossFit RAZE: Proudly Serving Elkhart, Goshen and Michiana Area Athletes

Free Boot Camp Class Every Sunday 1-1:30!

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Yes, it’s free! All ages. And no, unlike other gyms that offer free classes, we will not bombard you with a sales pitch to join CrossFit RAZE, LOL. We just want to offer something back to our community and help get everyone healthier.

Our Free Boot Camp Class uses basic movements anyone can do and there is no pressure… nothing is timed or scored. We just want to make you smile a little while you sweat and probably meet some really fun new people in the process. So, kids of all ages come join us for some fun every Sunday!

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CrossFit RAZE Training Hours
CrossFit RAZE: Proudly Serving Elkhart, Goshen and Michiana Area Athletes

6 Week Olympic Lifting Position/ Technique and Squat Cycle to Start March 2nd

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Ready to improve your lift performance technique in your Olympic lifts and squats? Our next lifting cycle will be a 6 Week Olympic Lifting Postion/Technique and Squat Cycle.

Coaches will be instructing on improving Olympic lifting performance and technique through position and movement drills along with a front and back squat cycle that is designed to increase leg strength and work capacity.

We will be performing a variety of movements including snatch and clean and jerk complexes, jerk dip squats, pause squats, jump back squats, snatch and clean and jerk segment pulls, stiff leg dead lift, snatch push press to overhead squat and snatch balance. On the last day of the cycle we will finish with the CrossFit Total.

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For current CrossFit RAZE members, this upcoming 6 week lifting cycle will be included in your daily CrossFit classes at CrossFit RAZE and you will find the programming daily in your Wodify account.

Not a current RAZE member and interested in getting in on this next lifting cycle? Text Bobbie at 333-8000 for more information.

CrossFit RAZE Training Hours
CrossFit RAZE: Proudly Serving Elkhart, Goshen and Michiana Area Athletes

WOD is Now Posted in Wodify

Please refer to your Wodify account for the daily WOD, results and announcements. We will be transitioning to the Wodify system over the next few weeks and will no longer post the WOD here on the blog. If you did not receive a log-in email check your email spam box.

WOD Wednesday 2/25/15

This Friday night and every Friday night during the Open (which will be the next 5 Friday nights) we will be judging the Open WODs as a group and will have an after party!! Bring a Paleo dish to share and BYOB!! Bring in your friends and family to cheer you on and hang with us after!! If you are not signed up for the Open yet get on it… games.crossfit.com!!

Skill: Double unders
-We will be working on double unders the first half of class. The coaches will help make sure your rope is set up correctly and maybe we can try some adjusting to it if you are having trouble finding the correct rope height. If you have double unders have a coach help you correct your technique for best efficiency and then accumulate 350 double unders during the skill time.

WOD:

WORKOUT 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

WOD Tuesday 2/24/15

Today’s skill will be Oly and Deadlift set up progressions. Please make sure to watch this video before class:Differences in the Deadlift and Oly Set ups with Fu and Burdick

WOD:

CrossFit Games Open WORKOUT 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

WOD Monday 2/23/15

Notices, Reminders, Important Stuff:

1. This is the last Week of our Caveman Challenge. TODAY Weigh-in’s and measurement must be done with Bobbie or Karen to be eligible for the Caveman Liftstyle prize. You can still participate in the Caveman Challenge even if you do not compete for the Caveman Lifestyle prize.

2. I need everyone, YES EVERYONE, at RAZE to get signed up for The CrossFit Games Open! You will really miss out if you don’t. Those of you who have done it in the past chime in here to let everyone know they won’t regret sigining up whatever fitness level they are.

3. Sunday March 1st we are having a Handstand Push-up and Kipping Pull-up Clinic from 11:30-1 being taught by Katie Barden. Katie grew up as a gymnast and taught for many years and is an excellent coach. We will be covering correct body alignment, overcoming upside fears, kicking up to handstand and progression for handstand push ups. We willl also will work on the rhythm and hollow body position required for the kipping pull up.

4. Saturday March 14th starting at 11am-3pm will be our Caveman Challenge Throwdown! All our CrossFit RAZE Caveman Challenge participants will get to compete in a throwdown to test their new fitness!! We will plan a carry-in and BYOB gathering and all your friends, family and the public is invited to come cheer you on!! Every Caveman will be guaranteed two WODs with the top three RX’d and Scaled Cavemen going into a 3rd WOD!! All the caveman who show up to participate will be put into a drawing to win a $100 in RAZE merchandise and paleo goodies!! Karen Walton and I will also participate in a head-to-head Coach Throwdown WOD so you can start placing bets! Make sure to let all your family and friends know so they can come out and support you and have some RAZE throwdown fun with us!! I am also looking for anyone who is not a Caveman Challenge athlete to volunteer to judge so LMK if you are available.

It is Skills Week!! Yay!! Time to take a break from the lifting and focus on some specific skills all week during the first half of class. Today is rope climbing! The first half of class we will focus on progressions for rope climbs and the second half of class we will be doing the events from the CrossFit Games Open 14!! Yep, that means DU’s again!!

WOD:
CrossFit Games 14.1
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

CrossFit RAZE Training Hours
CrossFit RAZE: Proudly Serving Elkhart, Goshen and Michiana Area Athletes

Oly/WOD Make-up Day & Free Community Workout

1:00-1:30 Free Community WOD
This class is open to everyone! It’s free for anyone who wants to come in and get in a workout. Come every Sunday for as long as you like! All ages, all fitness levels!!

1:30-2:30 WOD:
All classes today will be Open Gym format for members to make up their Olympic Lifts and/or Chipper WOD. If you have all of your work done feel free to use the time for Open Gym.

Notices, Reminders, Important Stuff:

1. This is the last Week of our Caveman Challenge. Final Weigh-in’s and measurement must be done with Bobbie or Karen this Friday, Saturday, Sunday or at the latest Monday February 23rd. Make sure to contact your accountability partner this week to help them finish strong!!

2. I need everyone, YES EVERYONE, at RAZE to get signed up for The CrossFit Games Open! You will really miss out if you don’t. Those of you who have done it in the past chime in here to let everyone know they won’t regret sigining up whatever fitness level they are.

3. Sunday March 1st we are having a Handstand Push-up and Kipping Pull-up Clinic from 11:30-1 being taught by Katie Barden. Katie grew up as a gymnast and taught for many years and is an excellent coach. We will be covering correct body alignment, overcoming upside fears, kicking up to handstand and progression for handstand push ups. We willl also will work on the rhythm and hollow body position required for the kipping pull up.

4. Saturday March 14th starting at 11am-3pm will be our Caveman Challenge Throwdown! All our CrossFit RAZE Caveman Challenge participants will get to compete in a throwdown to test their new fitness!! We will plan a carry-in and BYOB gathering and all your friends, family and the public is invited to come cheer you on!! Every Caveman will be guaranteed two WODs with the top three RX’d and Scaled Cavemen going into a 3rd WOD!! All the caveman who show up to participate will be put into a drawing to win a $100 in RAZE merchandise and paleo goodies!! Karen Walton and I will also participate in a head-to-head Coach Throwdown WOD so you can start placing bets! Make sure to let all your family and friends know so they can come out and support you and have some RAZE throwdown fun with us!! I am also looking for anyone who is not a Caveman Challenge athlete to volunteer to judge so LMK if you are available.

CrossFit RAZE Training Hours
CrossFit RAZE: Proudly Serving Elkhart, Goshen and Michiana Area Athletes