165 W Chicago St.
Coldwater, MI 49036
CFP Christmas Party - December 21st
As many rounds and reps in 25 minutes of:1 Clean and Jerk250m Run (5 laps)You pick the weight, but you must use the same weight throughout the workout. You will have two scores, total amount of weight lifted and total amount of meters rowed.
30-20-10 reps for time of:Kettlebell Swing (55/35)Back Squat* (135/95)Deficit Push-ups (with 25# plates)*Barbells are pulled from the floor.
21-18-15-12-9-6-3 reps for time of:Pull-upsAbMat Situps
Timed Rowing Sprints for as many calories as possible.Sprint #1: 2 minutesSprint #2: 1 minuteSprint #3: 2 minutesSprint #4: 1 minuteSprint #5: 3 minutesYour score is total calories for all sprints.You will set rower for each timed sprint. It will stop counting calories at the end of your sprint. You may rest as needed between sprints.
A. Deadlift 5-5-5+@ 65%-75%-85% of 1RMLast rep of deadlift must be replaced to the floor under control. Dropping of DL = No Rep. These are touch and go.B. Thruster 5-5-5-5-5C. 30 Ring Dips
5 rounds for time of:5 Power Snatches (95/65)10 Box Jumps (24/20)15 Pull-ups20 Push-ups
With that being said, I will work with you to develop your goals but you have to show me you are willing to accomplish them by completing these assignments and attending classes on a regular basis. You will succeed if you are serious about achieving. Talk is cheap and actions speak louder than words. Don't be that guy or girl on New Years day that runs their mouth and then in two weeks are finding more time is being put into creating stupid excuses than into actually following through with your original plan.
I look for forward to seeing you succeed in 2014. You have a great facility, great people to workout with, and some of the best coaches in the area. Now it is time to get busy!
Assignment #1:Take this week to meditate on why it is your CrossFit. What are you hoping to gain from your overall experience in 2014? These are not specific goals, rather general ideas (ie. want to better my golf game, want to get stronger in upper body, want to increase overall fitness, want to lose weight etc). Put your thoughts into writing so you can see them. Turn into the box or on my desk in the office by the end of the week if you want me to be a part of your goal setting process. If not then just keep them for your own reference.
Here is the blog that inspired me to do this if you are interested in reading it.
Get after it,Coach Nate
Today is a day set aside to thank God for all that He has done and continues to do for us. Tara and I would like to say thank you to all of you for being a part of CrossFit Pursuit. I was reflecting this morning about Thanksgiving including the origins of the “real” Thanksgiving, and for all the reasons that I am thankful. As I was reflecting, I could not help but begin to compare our business struggles over this past year to the Pilgrims back in the early 1600s.
In February, we made a business move that was very difficult on us in regards to relationships, finances, and stress. I realize the Pilgrims’ struggles were on a much grander scale than ours, but we can be very thankful just the same. I think back on the trip the Pilgrims made in 1620, and the reason why they left their home land. They wanted freedom. The Pilgrims set sail for America on September 6, 1620, and for two months braved the harsh elements of a storm-tossed sea. We, on the other hand, dealt with a very cold and snowy evening as we moved all of our equipment onto a trailer. The next day we spent long hours moving into our new, “temporary”, space. Thank you to all of you who showed up to help us that day. As many of you could tell, I was upset, but not with the change of locations. I was not comfortable at all with the way that the move happened. I was feeling nervous and scared that we, as a CrossFit, were going to have to endure another split.
As the Pilgrims arrived at Plymouth Rock they quickly knew that they were not prepared for the harsh New England winter, and nearly half of them died by spring the following year. I knew our move was going to cause us to lose a few members due to circumstances, but little did I know how much that would affect me and CrossFit Pursuit. Like the Pilgrims, we as well lost half of our members. We made every effort to give people a fair price, and we sent out a very positive email that laid out the new plan. We, like the Pilgrims, were caught off guard by the reality of the harsh and self-seeking world. After a week at the new place, the full realization regarding the financial losses and relationship losses began to take effect, and it was very discouraging. Tara and I were dealing with a lot of anxiety, hurt, and bitterness. We knew that CrossFit Pursuit was permanently changed, and we were really hoping that it was strong enough to recover.
We immediately began making plans that would help us to become the obvious CrossFit gym of choice in Coldwater. We started meeting with a local developer to create a facility that would give us tremendous space and super amenities that would parallel any globo gym. We knew that certain members that wanted to follow us needed showers and day care. We tried to make that happen. However, after several meetings, we came to the conclusion that we could not afford such an endeavor. This was yet another mental discouragement, and we felt things were just not going as planned. However, God had something else in mind. We just needed to endure and believe that something better was in the works.
I am sure the Pilgrims felt discouragement and sadness after that first winter. They had very little knowledge of the agricultural and hunting techniques needed for this new terrain. After much prayer, they were pleasantly surprised when they met a native that spoke their own language. This allowed them to communicate with the natives who, in turn, helped them to survive and even prosper in this new land. Due to this one encounter, it set them on a path to success in regards to building their community and setting the foundations of America that we know today.
At CrossFit Pursuit, we had a similar business saving occurrence. As many of you know, the space that we were first in was not going to sustain any growth as we began to rebuild our membership base. The new building with the developer was not going to happen. Things were not looking very positive. But God had a different plan and began to move. The business next to us was sold, and the new owners wanted to relocate. This left that part of the building empty. We knew this may be an option, but knew we could not afford the double rent that it would take to attain it. However, God was not finished. When things were appearing to be very dim for CFP, we received a phone call. We were offered the entire building at a fantastic rate that we could afford. This was awesome news. We quickly began to take down the walls to create our new home.
Like the Pilgrims, we knew it was time to dig in and get to work. We relied on some great people to help us in our rebuilding of CFP. Thank you to our great coaches, Kevin and Jarad, for sticking with us. We, as a team of four, began to do what we do best. We focused on excellence in programming, coaching, scaling, and providing an overall positive atmosphere. Our strengths helped us achieve the level that we attained prior to the move. Without a great team we would not be where we are today.
Like the Pilgrims, we will endure any hardships because we know it will only make us stronger. We will continue to improve our facility and bring you the excellent CrossFit training that you have come to expect from CFP.
We are thankful for such great people that make up the members of CFP. We consider you all friends.
We are thankful for a great coaching staff. You guys are the best!
We are thankful for the support from our friends at other area CrossFit facilities (Timoro, Tactical Strength, AZO, 810, Hyperfit, Proven, and more).
We are thankful for our landlord and building.
We are thankful for Abe Belanger with Reebok.
We are thankful for our members who have donated supplies, appliances, and equipment.
We are thankful for Troy Burger at Prodigy Fitness Equipment.
We are thankful for the Giving Tee.
We are thankful for the members that helped us move but also nonmembers including family and church members that gave of their time to help us.
We are thankful for our families and friends who have given us support since the beginning.
And most importantly, we want to thank God for providing the finances, the opportunities and the favor so we can have the greatest CrossFit gym in the area!
We are sincerely thankful,
Nate and Tara
For time:50 Back Squats40 Front Squats30 Overhead Squats*EMOTM you must perform 20 double unders. Start with double unders. Weight pulled from the racks. You may sit out a round but every minute you must do 20 double unders. Men 115lbs Women 75lbsCompare to Wednesday, February 20 2013.
"Indoor Helen"3 rounds for time of:Run 400m (9 laps)21 Kettlebell Swings (55/35)12 Pull-ups10 AM Only today.
Warm-up:A total of:20 Toes to bar30 Deadlifts (135/95)40 Push-upsDivide the reps up as you wish. WOD:7 rounds for time of:10 Burpees30 Double-unders
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165 W Chicago St. - Coldwater, MI, 49036 - (517) 617-2653 - email@example.com
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