Wow, I can't say enough things about this guy to even begin to scratch the surface of just why he deserves to represent us as our Athlete of the Month. For all of you that know John, he's always smiling, and if he isn't, it's because he's 5 minutes into a heated metcon, or 10 sets into a solid lifting session.  I think it's very fitting too that John will be the athlete to represent us throughout the month that hosts the majority of the Open as he is one of the most competitive and disciplined men I know. We're not completely sure if the colored mohawk that he sports after a haircut gives him super powers or not, but we are sure that he has drastically changed his body image.  He's lost 20 pounds, but when you look at him you'd think he had put on about 20 pounds of sheer muscle.  And like all of you know, fitness isn't about weight loss or what you look like, it's about health and wellness.  But fortunately these "side-effects" generally accompany hard work and perseverance.  I couldn't be happier to announce that John "The Mize" Mize is our (very humble, and very deserving) Athlete of the Month!!  Congratulations Mize!

Here is what John had to say about his experience thus far at CrossFit Trussville:
In early 2012 I decided I needed to do something about my physical well-being.  I used to say, “my wife says I need to get into shape, and I try to tell her round is a shape”.  I had just turned 49 years old and was nearing 170 pounds on a 5’6” frame.  I knew that if it was to be, it was up to me and it was time to start exercising and push back away from the table.  I would pass by the old CFT location behind the Pants Store on Highway 11 several times a week and see these crazy people doing exercises outside and running around the building (little did I know they were just “warming up”!).  I checked out the web site and decided CFT was for me.  I had no idea that while searching for an acceptable venue for physical enhancement that I would also find faith-based encouragement.  It has been 22 months since my first work out on May 18th. 2012.  I haven’t grown any taller, I’m still 49 (ha), but now I'm 20 pounds lighter and hovering around 150 pounds and I feel GREAT.  The coaches at CrossFit Trussville are so knowledgeable, patient and continuously supportive.  There are people who train at CFT of all levels of fitness and the coaches give everyone the same amount of respect.  I cannot say enough positive things about the coaches and athletes of CFT!  They are what make it so fantastic and I look forward to every afternoon that I am able to attend with my CFT friends in the HM/DD class (come by at 3:30 to find out what those letters standfor).
-John

CrossFit Trussville - Real People. Unreal Results.

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5-15 minutes:
Back Squat - Ladder to x5
Work up a heavyish x5

Then, transition to:

Back Squat - Every 20s
1 rep every 20 seconds for 2 minutes
Take 1M Break, Add a small amount of weight:
1 rep every 20 seconds for 2 minutes

Metabolic/Mental Prep
Four Rounds:
5 OHS/FS
5 C2B Pullups/Pullups
Rest b/t rounds, go intense during work and transitions

Workout of the Day

Complete for Maximum Load:

"CrossFit Open Workout 14.2"

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern until you cannot complete the work in the given time

SRX: Front Squat / Pullups**
MRX: 65#/45# OHS / Pullups

**This is what we want you all (who aren't in the Open, but are training) to do today

Open Athletes:
Active recovery! Throw a frisbee, toss a football. And/or Three separate times, complete 10 minutes of the following, taking a 2 minute break between each 10M: Choose an exercise or mobility piece with a group or partner and complete it at a low intensity. Every minute choose a different exercise. Naked barbell, Wallball, and KB can be used, no bumpers. Just chill during this.

The day has come! It's Thursday once more, which means tonight at 7:00pm we will know what fun we'll be doing together on Saturday.  Don't forget that tomorrow we'll be having a "John Madden" discussion regarding approaches and intelligent strategies to tackle the workout to ensure you get your absolute best score.  Coach Andrew will be leading this and it's not something you want to miss.  We'll be going over proper warmups, ways to break reps, when to rest, how to rest, rep breaks, and ways that your style can gain the best advantage.  We'll be going through the discussion from 5:00pm-5:30pm so don't be late, we'll be moving fast :)  Stay focused and continue to focus on the big picture!  And regarding the picture of the day, I couldn't resist, we've got to get DOWN today!  Three separate movements will be asking us to get there so be ready to squat! #bettereveryday

CrossFit Trussville - Real People. Unreal Results.

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Extended Burgener Warm-Up
Snatch Drops/Balance

Alternating EMOM for 12 min
Odds) *1 Full Snatch + 3 Overhead Squat
Evens) 10 V-Ups
*Light/Moderate Weight, Increase/Decrease as needed

Workout of the Day

Complete for Maximum Load:

For 20-25 Minutes:
6x3 Hang Squat Clean
(3, 3, 3, 3, 3, 3)

Optional Conditioning Substitute:

Complete for time:

Five Rounds of:
500m row
30 Situps
20 Deadlift 95#/65#

Open Athletes:
Consider taking a rest day today and an active rest day tomorrow. If you rested yesterday, consider lifting submaximally.  Don't tax your CNS too hard today by overexerting yourself.  You may want to keep the weight around 80-95% of what you are capable of.  You can lift but shouldn't approach failure.  If you would like to do the optional conditioning, just make sure your glutes don't explode :) Drink plenty of water today (this is not cliche, just do it!) and keep your diet the same, don't change anything.

Everyone crowded around Katie during the Double-Unders of 14.1 to make sure she had a positive group taking away the pain of those stinkin' snatch. It's so much better when you have a loving and supportive environment surrounding you during a terrible feeling workout. Gotta love CFT family :) Also, NOBODY chose 14.1 again over Fran?  I'm absolutely stunned that out of the 15 people who casted their opinion, every single on of you would rather do "Fran".  If we weren't in the middle of the Open and I knew what was coming this Thursday I would totally let ya'lls dreams become a reality! :)  Let's get it in, get after it, and get Thursday rolling so we can know what we're taking down this Saturday!

CrossFit Trussville - Real People. Unreal Results.

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JDRM Warm-Up

SMFR/Mixed Mobility
Lower Back/Ankle/Feet

Kettlebell/Dumbbell Snatch Review

Workout of the Day

Complete for Rounds and Reps:

"Joint Custody"

8 Minutes:
As many rounds as possible:
Alternate work with your partner
10 Pullups
10 Wallball 30#/20#, 10'/8'
(P1 10 PU, P2 10 PU, P1 15 WB, P2 15 WB etc)
You must wait on your partner to finish their reps before you may start yours.

Rest 2 Minutes

8 Minutes:
As many rounds as possible:
Alternate work with your partner
10 KB/DB Snatch 53#/35#
10 Pushups w/ Release
(P1 10 Sn, P2 10 Sn, P1 10 PsU, P2 10 PsU etc)
You must wait on your partner to finish their reps before you may start yours.

MRX: 20#/14#, 10'/8' ::: 35#/18#
SRX: Partner Assisted Pullups or RX ::: 20#/14#, 10'/8' ::: 44#/26#
RX+: As Rx

Post total rounds to leaderboard.
Example: 4+10 Pullups / 5+5 PsU WR

Open Athletes:
You get to go all out again today. Train like a junkyard dog. Your only restrictions today are 1) do not push past failure on the Pushups and 2) do NOT rip your hands. Seriously, again, don't even get close to ripping your hands (yeh it's bold!) and don't make your chest sore going into 14.2 by pushing through failure on the pushups. It's okay to get uncomfortable on both today, but know your limits.  If you start failing on pushups choose a smaller number (like 5, or 7) or rest more. Try to go with an Open athlete so you both understand one another and can remind the other of the bigger picture.

It's good to be back!  Now everyone has had a taste of 14.1 :) Everyone looks like they've been beat by their husband or wife but we've all achieved some stellar scores :) If you'd like to see your score, or any of our athletes scores, just head over to games.crossfit.com and look us up "CrossFit Trussville".  Scroll down and you can look from there!  You guys are all doing great and I'm looking forward to seeing what 14.2 has in store for us all!  Anyone hoping for a 1RM event??

CrossFit Trussville - Real People. Unreal Results.

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Dynamic Shoulder Prep

Butterfly and Kipping Technique

10 Minutes:
Strict Pullups Practice
SRX: Complete 60 spotted Strict Pullups total with a partner
RX: Complete 30 Strict Pullups for time
RX+: Establish a 1RM Weighted Pullup
Anyone that doesn't have MU, but wants one: Establish a 1RM Weighted Pullup

Workout of the Day

Complete for Rounds and Reps:

"Goodness Alive"

250m Row
15 Kettlebell Swings 53#/35#
20 Burpees
15 Kettlebell Swings 53#/35#
250m Row

Rest 2:1, (round to the nearest whole minute), then:
(Example: if you get 4:39, rest till minute 10 :: if you get 4:19, rest till minute 8)

15 Burpees
30 Kettlebell Swings 53#/35#
15 Burpees

SRX: 44#/26#
MRX: 35#/18#
RX+: 72#/53#

Post time to leaderboard.

Open Athletes:
Do all of today 100% all-out. Don't slow up on the WoD. Regardless of the KB Weight, aim for Sub-4 on Part 1 and Part 2. Total time goal: Sub-13.

CrossFit Trussville - Real People. Unreal Results.

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Burgener Warm-up

Workout of the Day

Complete for Rounds and Reps:

"CrossFit Event 14.1"

Post rounds and reps completed in both metcons to leaderboard.

At least we don't have burpees again today! :) Deload athletes you are ALMOST THERE! Non-deloaders, let's continue to power through a tough week and top this one off with a bang :)

CrossFit Trussville - Real People. Unreal Results.

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JDRM Warm-up

12 Minutes:
Grab a bar, complete a Squat Clean Ladder
Increase by 10# or 15# after each successful lift.
~First 4 Minutes: x5
~Second 4 Minutes: x3
~Last 4 Minutes: x1

Workout of the Day

Complete for Rounds and Reps:

".com + Mayhem"

Complete as many rounds as possible in 7 minutes of:
5 Box Jumps 30"/24"
3 Power Cleans 165#/115#

Rest 10 Minutes:

7 Minute AMRAP
3 Thrusters 135#/75#
15 Double Unders

SRX: 20"/14" : 95#/65# ::: 75#/53# : 45 Single-Unders
MRX: 24"/20" : 115#/75# ::: 95#/65# : 15 DU's
RX+: 30"/24" : 225#/145# ::: 185#/105# : 30 Double-Unders

Post rounds and reps completed in both metcons to leaderboard.

De-Load Athletes:
Definitely don't do this one.
Row for 5,000 meters or 30 Minutes on the Airdyne, whichever you'd like. And yes I know you just frowned.  Why did you frown? Because you don't want to.  Quit doing things you want to do and start doing things you need to do. Get on there and go :) You're almost there! Then choose two skills/lifts/gymnastics you don't like, and attack them, complete ~10 reps of that weakness every 5 minutes throughout the row/dyne.

The atmosphere inside the gym lately has been amazing :) Let's keep up the solid work and stay motivated as the Open quickly approaches!  De-load athletes stay strong, you can do it!

CrossFit Trussville - Real People. Unreal Results.

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Self-Myofascial Release

Mobility and TLC

Aerobic/Ab Prep
Four Intervals each, Tabata:
Slamball
Mountain Climber
Box Step Up 24"/20"

Workout of the Day

Complete for ME Situps:

"Two Days Out"

Six Rounds of:
2 Minutes on, 1 Minute off:
15 Toes-to-Bar
25 Air Squats
ME Medball Situps 30#/20#

With remainder of time in the two minute rounds, complete as many MBSU as possible.

Post total number of Medball Situps to leaderboard.

De-Load Athletes:
Option 1) 20M AMRAP: 250m Row (Easy Pace), 1 set Unbroken Toes-to-Bar (Cap 12), 20 Paced Air Squats, 25 Situps.  Just work casually and sweat.  Keep transitions quick, but work paced.