General

What People Are Saying (part 3)

I want to take some time to highlight all of the great reviews that Yelp is not currently sharing. We currently have 30 reviews that are not "recommended" by Yelp. This is part 3 of a multi part blog entry. 


"I was in town for a conference and was fortunate enough to stumble on Crossfit Magna in my google search. The gym itself has been to the CrossFit Games Regionals and put out some regional level athletes. Not only do they provide a competitive training environment, but they provide a comfortable environment for beginners. They have a ton of open gym hours and class times. The owner and is staff are fantastic at what they do. Overall, a Super friendly gym to drop in to with great coaching to all levels."
  - Andrew D. Walnut Creek, CA


"In May 2014 I walked into CF Magna nervous & intimidated - a 50+ year old woman, in decent shape, but NOT like the athletes I saw when I went inside! In October 2016 I walked out of Magna in tears because I was moving back to NY and couldn't bear saying goodbye! 
     In only 2.5 years I went from a novice cross fitter to a master's 'athlete'! I am not the strongest, or the fastest but each individual - especially coaches Brian & Katie and Marcus - helped me grow into the best 'athlete' I could be. I was always encouraged, welcomed, high-fived and made to feel like I was part of this amazing community/family.
     The Magna coaches always provided scaling options for me when necessary, but also gave me the confidence to push myself beyond what I thought I was capable of - and most of the time I succeeded! They believed in me more than I believed in myself - and what a gift that has been! 
     The athletes range in age from teenagers to us 'older' folks, and each member is vital to the community; we all bring different talents, strengths and gifts. This is truly a diversified group of people. I encourage anyone - especially those master's athletes - to give Magna a try. You may not have aspirations to go to the CF Games, but I guarantee you'll be stronger and better mentally and physically after spending time in this box! 
     I won't be gone forever - when I come back to AZ, CrossFit Magna will be one of my first stops. After all, when you go 'home', you visit your family first!"
  - Sharon K., Saratoga Springs, NY

 

 

_____________________
* According to Yelp's website:
We use automated software to recommend the reviews we think will be the most helpful to the Yelp community based primarily on quality, reliability and the reviewer’s activity on Yelp. Advertisers get no special treatment. The reviews below didn’t make the cut and are therefore not factored into this business's overall star rating. Watch the video above or check out our FAQ for more details.


What People Are Saying (part 2)

We currently have 30 reviews that are not "recommended" by Yelp. This is part 2 of a multi part blog entry. I want to take some time to highlight all of the great reviews that Yelp is not currently sharing


"Dropped in for four days and really enjoyed the programming.  Facility is big and coaches took time to understand my experience level and to provide guidance as needed.  Other members were friendly and supportive.  Will definitely go back next time I'm in Scottsdale.  
Thanks Brian, Marcus and Jessica!"
  - Brian Z., Libertyville, IL (7/3/2017)


"Been a part of the CF Magna family since October of 2011!  That alone should give you an idea of what type of gym this is.  Unbelievable atmosphere, coaching, members, and community to help anyone at any level of fitness.  See you soon!"
  - Chip T., Phoenix, AZ (12/21/2016)

"I have been going to CrossFit Magna for 4 years and I absolutely love it! Brian and Katie are very welcoming and excellent coaches. I was so intimidated when I first started CrossFit. Having a week trial free at Magna allowed me enough time to experience what CrossFit is all about. I am now in the best shape of my life and I love the feeling of being fit and strong. I go three times a week but wish I had enough time to go more. They do offer once a week yoga which is an awesome time for recovery. The box is now in a much larger space which gives us lots of room for our WOD's and now they offer more classes both morning and evening in addition to open gym. I would recommend CrossFit Magna to anyone! Even though it's a bigger box I feel like I know just about everyone!"
  - Claire N., Phoenix, AZ (12/20/2016)


"Best crossfit gym in Phoenix, AZ! 
I was interested in crossfit, but was really concerned about injury. I didn't have a ton of experience with weight lifting and didn't know the basic movements which made me very hesitant. Crossfit Magna offers a beginner class called Magna 101 that has changed my life. It has taught me all of the basics while still providing me with a great workout. I am learning how to stay injury free and getting in the best shape of my life. The coaches are all wonderful and just want you to reach your goals. They provide a great balance of encouragement while still pushing you to new heights!"
  - Amber M., Phoenix, AZ (12/20/2016)

 

 

_____________________
* According to Yelp's website:
We use automated software to recommend the reviews we think will be the most helpful to the Yelp community based primarily on quality, reliability and the reviewer’s activity on Yelp. Advertisers get no special treatment. The reviews below didn’t make the cut and are therefore not factored into this business's overall star rating. Watch the video above or check out our FAQ for more details.


What People Are Saying (part 1)

I thought about titling this, "What Yelp Doesn't Want You to Know" but instead of bashing Yelp, I wanted to really highlight all of the great reviews that Yelp is not currently sharing. We currently have 30 reviews that are not "recommended" by Yelp so this will be a multi part blog entry.


"I was visiting from out of town and wanted to get a WOD in. Stopped by the early morning class, the box is first class all the way around. Very nice and friendly owner, great members and great equipment. I had a great workout and everyone made me feel welcome."
  - Duane O, Boise ID (1/28/2018)

"My husband and I dropped in over the holidays and had a great experience. The coaches were very welcoming and had good programing. Will definitely drop in again."
  - Susan R., San Francisco, CA (1/9/2018)

"My wife and I traveled from Middle Tennessee to the Phoneix/Scottsdale area on our Fall Break with our two boys. We have been doing CrossFit for about a year now and we always here people in our Box talking about traveling and doing a "drop in" to a box when you are on the road. This place was awesome. We were greeted as soon as we walked in the door and they had a place to the side where the kids could play while we got in a work out. Great gym, great atmosphere, and great group of people here. We will certainly be back when in the area."
  - Eugene S., Murfreesboro, TN (12/5/2017)


"Welcoming coaches that are eager to help athletes of all levels. Coaches are great at scaling workouts to all abilities. Very impressed how they keep a close eye on all their athletes and offer plenty of instruction. Family friendly gym with a great atmosphere."
  - John S., Scottsdale, AZ (7/8/2017)

 

_____________________
* According to Yelp's website:
We use automated software to recommend the reviews we think will be the most helpful to the Yelp community based primarily on quality, reliability and the reviewer’s activity on Yelp. Advertisers get no special treatment. The reviews below didn’t make the cut and are therefore not factored into this business's overall star rating. Watch the video above or check out our FAQ for more details.


I Don't Want to Look Like That

"CrossFit is not for me. All the women (men) look like..."

Have you ever said this? Maybe one of your friends or co-workers has said this to you. If your only exposure to CrossFit is what is shown on ESPN or CBS Sports then you have the wrong idea about CrossFit. What you need to understand is that CrossFit games athletes are professional athletes. They are the .001%. They are genetically blessed and they work really really hard. These athletes work out 4-6 hours a day, 6-7 Days a week. Most work with nutritionists and adhere to a diet that supports their training volume. I can assure you that this is not what goes on in an affiliate on a day to day basis. The majority of the members at CrossFit Magna train 1 hour a day, 3-5 Days a week. Most eat healthy, not strict, diets focused on real food. And you know what, they look amazing.

CrossFit is famous for saying all ages and all skill levels but what doesn’t get said as often is all body types and all fitness goals. We are a community of open minded people who all have different goals. We believe that by working together in a supportive environment, we are more likely to achieve these goals. Some people are here to lose weight. Some people are here to get stronger. Some people want to be more active so they can keep up with the kids or grand kids. Others want to run a half marathon or complete a Tough Mudder.

CrossFit Magna is focused on helping people achieve their goals, whatever they might be. Our program is focused on general physical preparedness. We believe that our workouts, when paired with the proper nutrition, will help you find a better physical expression of your body. We are all built differently. We have different bone structures. We gain muscle differently. We carry fat in different places. Embrace who you are and and focus on things that are within your control. Do this, and you will be a much happier, healthier person. 

At CrossFit Magna, we like to say you should surround yourself with people who look, move and live the way that you want to look, move and live. This means that you probably won’t look like our athletes when you walk through the door on the first day. You might not be able to do a pull-up or an overhead squat. In fact, most of our athletes have been CrossFitting for more than 2 years so you probably won't look or move like them after the first few months. Don't be discouraged. Instead, be encouraged by their progress. Be encouraged that so many of them have found a program that they are committed to and that has produced real results. Change takes time and consistent behavior. Most importantly, change takes change. If you never start, you will never change. Come see what it feels like to be the best version of you. 

Family. Health. Fitness.


The 2018 CrossFit Games OPEN at CrossFit Magna

The CrossFit Open is starts next week!

Have you registered?
Did you select CrossFit Magna as your affiliate?
If you need help with the registration process please let us know.

In the meantime, here is what we think you should know...

1) The Open is for everyone, not just competitive athletes. A few years back, CrossFit introduced a scaled division to the CrossFit Open. Participating in the Open allows you to set and achieve goals like getting your first pull-up or lifting a weight for the first time. The Open is also a huge community event. Participating will allow you to create new friendships and grow the relationships you already have. Finally, the Open is fun. There is suspense, highs, lows, and at the end there is this huge sense of accomplishment.

2) We will provide you with a warm-up and strategy. The plan for 2018 is similar to last year. We will watch the announcement show on Thursday night and then run 1 heat of the workout. This will give the coaches a chance to experience the WOD and provide our athletes with better insight on pacing and set-up. We have been through this 7 times and each year we learn a little more. If you have questions, ask us. We want you guys to enjoy this experience as much as possible. If we learn something new during the first week or two this year, we will adjust as we go.

3) We are encouraging athletes to complete the Open Workout on Friday night at 4:30 and 5:30pm and/or Sunday from 9-11am. If you know you don't workout well on Friday nights and can't make it on Sundays, there will also be Open Gym on Saturday from 10am-12pm. THERE WILL BE NO CLASS ON FRIDAY NIGHT AT 4:30 & 5:30PM.

4) During normal class times, Open WODs must be done in the extra work area on the 2nd timer with your own judge. Coaches have a responsibility to their classes. We want you to achieve whatever goals you have set for the Open but with the understanding that not all of our friends and fellow athletes are participating in the Open and still need to train.

5) We encourage you to consider adding in some extra mobility to your weekly routine. Lululemon offers free Sunday yoga classes, which are a great option. You might also consider a subscription to ROMWOD. There is a 7 day free trial and then the monthly plan costs $13.95.

#purplepeople #chasinggreatness


For CrossFitters, Volume is a Drug

Somewhere along the way we convinced ourselves that the only way to get better at CrossFit is by adding more volume to our training. More Olympic lifting. More endurance work. More gymnastics work.

Most athletes can handle more volume for short periods but eventually our training will outpace our recovery. Sometimes we will realize this on our own. Sometimes an injury will help us figure it out. Sometimes we will get burnt out and realize our progress has slowed because we aren’t having fun anymore.

Once we’ve identified that we have too much volume and it’s stunting our gains, we still have a hard time pulling back. I’ve seen it with a lot of athletes. The first scenario is an athlete comes from a higher volume program at a different gym. The second is with a new athlete that is getting excited about all the things they can get better at. Another scenario involves athletes that start competing in the sport of CrossFit.

But see, here is the thing... sometimes getting better at CrossFit (stronger, faster,  improving skills, learning new skills) requires us to train less and recover more. Sometimes a better clean or better pull-ups might require better mobility or might require us to be fresh enough to really focus on mastering that skill. Sometimes getting better at a movement means mastering other movements and trusting that those skills and that fitness will carry over into the exercise we are focused on. Sometimes getting stronger means reducing our volume so its more in line with our body's desired activity level.

Not every day has to be the hardest thing you’ve ever done. Not every day has to be the most reps you’ve ever done. Not every day has to be the most weight you’ve ever lifted. Golfers don’t try to hit their longest drive every day. They don’t try to hit more and more practice shots every day. They try to hit better, more consistent shots. Basketball players don’t try to make longer shots every day, but rather to raise their shooting percentage from the same spot on the floor.

So the next time you are in the gym, focus on moving better, not doing more. Really pay attention to your warm-up and skill work. Cool down and stretch so that you feel better tomorrow. Meal prep and sleep so that your body is more recovered and fueled better.


Do you offer any classes other than CrossFit?

I was recently asked this question by a friend of a friend who knew I owned CrossFit Magna. The definition of CrossFit is constantly varied, high intensity, functional movements across broad times and modal domains. That's fancy speak for we do lots of different exercises and some of our workouts are short and some of them take a long time. So, while we may not offer a shakeweight class, we do have days where we are focused on single modalities such as running, biking, rowing, or Olympic lifting.

Perhaps the meaning behind the question was, do you offer any classes where athletes don’t have to work hard. The great thing about CrossFit is that each class is individually scaleable. So, while I believe that intensity (with proper movement) speeds progress, it is possible to have a fun class and get a great workout without exerting maximum effort. So in this regard, CrossFit is no different than other popular fitness programs.  During most spin classes, some people are not working at maximum capacity. In most yoga classes, some people are not flowing or posing to the best of their abilities every time.

So what is it about CrossFit that was so intimidating to the person that asked me this question? Maybe it is the language that the movements. It is common to hear CrossFitters talk about WODs, AMRAPs, burpees, wall balls and snatches. I would argue that this is not that much different than spin and yoga. Yoga definitely has its own language. When you take your first or tenth yoga class there is a good chance you won’t understand a lot of what the instructor says. Spin classes are the same way. During your first few spin classes you might not know when to get on your bike, how to clip your shoes in or when to stand up and sit down on your seat.

So why then are people intimidated by CrossFit? It must be the results right? I often hear from people when they arrive for their first class that everyone looks so fit. I smile and thank them. Then I remind them that most people did not look or move like that when they started with us. When choosing a fitness program you should surround yourself with people who look and move how you want to look and move.

If you know someone who would benefit from our program, why not introduce them to CrossFit Magna and offer to take a class with them. Maybe your offer will be enough for them to finally start down the path to health and fitness.


October News and Notes

Changes, Changes, and More Changes

As our program continues to grow and develop, we will continue to adjust our schedule to meet your needs. 

First and foremost, if you have not met Coach Evan yet, please take a minute to introduce yourself this week. He will be coaching Thursday mornings and every evening.

The addition of Coach Evan to our staff will allow us to make some changes that we think you are going to be really excited about. Starting this week we are adding Open Gym to the schedule on Tuesdays and Thursday. We will now be open at 2pm every weekday.

We will now be offering a CrossFit class on Thursdays at 6:30pm. This means that there will no longer be a regularly scheduled Yoga class. Instead will will look to add a special Yoga event once a month. 

Finally, we are cancelling Magna 1o1 and instead we will be inviting new athletes to schedule their first few sessions with a coach. On most days, the 4:30 & 5:30pm CrossFit class will have a 2nd coach that will be assigned specifically to new athletes. We have done this on a few occasions over the past month and it has worked wonderfully. Our goal is to get athletes more comfortable with the community and scaling options so that they have the freedom to join any class.

 


The 2017 CrossFit Games OPEN at CrossFit Magna

The CrossFit Open is starts next week!
Have you registered?
Did you select CrossFit Magna as your affiliate?
If you need help with the registration process please let us know. 

In the meantime, here is what we think you should know... 

1) We are encouraging athletes to complete the Open Workout on Friday night at 4:30 and 5:30pm and/or Sunday from 9-11am. If you know you don't workout well on Friday nights and can't make it on Sundays, there will also be Open Gym on Saturday from 10am-12pm.

2) During our normal class times, Open WODs must be done in the extra work area on the 2nd timer with your own judge. Coaches have a responsibility to their classes. We want you to achieve whatever goals you have set for the Open but with the understanding that not all of our friends and fellow athletes are participating in the Open and still need to train. 

3) We will provide you with a warm-up and strategy. The plan for 2017 is similar to last year. We will watch the announcement show on Thursday night and then run 1 heat of the workout. This will give the coaches a chance to experience the WOD and provide our athletes with better insight on pacing and set-up. We have been through this 6 times and each year we learn a little more. If you have questions, ask us. We want you guys to enjoy this experience as much as possible. If we learn something new during the first week or two this year, we will adjust as we go.

4) We will have a 30 minute Yoga session on Thursday nights at 7:00 immediately following the announcement watch party and 1 heat of the Open WOD. If this later time does not work with your schedule, we encourage you to consider your pursuit of elite mobility via the free Sunday yoga classes at Lululemon or a subscription to ROMWOD.

#purplepeople #chasinggreatness

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Words of Wisdom - Pat Sherwood

On August 30th, 2015 CrossFit published a post on their social media platforms from Pat Sherwood. In that post, Pat was reflecting on the 10 year anniversary of his first CrossFit workout. I have held on to that post and I read it every other week or so. Like Pat, Katie and I have been doing CrossFit for a long time and we share a lot of the same values and beliefs. Pat shares 10 things that he has learned on his 10 year CrossFit journey. I have highlighted a 4 of those points below with some added commentary. 

1. Help others on their journey. Remember when you first picked up a barbell or tried a muscle-up? Remember when you could not kip or even do a single pull-up? Remember when proper nutrition seemed overwhelming and confusing? Do you remember the person who did not look down on you for being inexperienced, but rather genuinely cared and helped you? Be that person.  - Coach BK says: Our community is what makes us special. It is what sets us apart from every other fitness program. If you want to wear headphones and not interact with other people, CrossFit isn't for you. 

4. Crawl. Walk. Run. Master the basics. These days people see the CrossFit Games and they want top-level lifts and times immediately. That's not the way it works. Those men and women have put in years of work to be able to do what they do. You will have to do the same. Don't be in a rush to advance. Do not blow off the fundamentals only to develop bad habits you will one day need to break.  - Coach BK says: I have seen this more and more lately. Your first 30, 60, 90 days should be fun and focused on learning how to move well. Don't rush to Rx workouts. If you are serious about fitness, take a long term approach and your ceiling as an athlete will be higher.

10. Take training seriously, but don't take yourself too seriously. Have more fun. When you are new, every day seems like it's raining PRs. That will eventually slow down. Always strive to improve, but learn to enjoy going to the gym, working hard and going home … regardless of how the workout went.  - Coach BK says: If you enjoy going to the gym and you enjoy the community of people you WOD with, then you will not have to manufacture intensity and intensity is the magic ingredient. If you work out with intensity, good things will happen. 

8. Eating healthy is important, but please don't be the weirdo that turns down cake and ice cream at a birthday party because it does not fit your diet.  - Coach BK says: Or a sno cone... Please keep in mind that cake and sno cones are one thing. A dozen beers is a whole different story. Know who you are and what your relationship with food and alcohol is. If you can eat a piece of cake or drink a beer and then get back to your macros the next day then go for it. If that piece of cake or a beer is going to lead to 3 days of bad decisions then maybe find a polite way to say no. My suggestion would be to grab a second plate of protein and carbs so that you are eating with everyone else. 


Click here for  Pat Sherwood's 10 year anniversary post


Social Media, CrossFit Magna and You!

What's up Purple People!!!

We have so many resources to better our community and we want to make sure that all our members have access to all these great resources. For example, we have a private community page on Facebook that we call the #purplepeople page. This page is where we post community information that is exclusively for our members. In comparing the list of #purplepeople members to our active members in SugarWOD, there is quite a discrepancy. So if you are not a member of the #purplepeople group on Facebook please send a request to join our group.

https://www.facebook.com/groups/crossfitmagna/

Next up, is Instagram. We have a widely successful Instagram account under the @cfmagna name. If you are on Instagram, please follow us and turn on post notifications. Don't know how to do that? No worries, we have you covered! See the image below. If you are not on Instagram, you can still check out our account by heading over to https://www.instagram.com/cfmagna/?hl=en

Turn-on-Post-Notifications-for-a-particular-account


A note on testing weeks...

Someone asked me recently about testing weeks. Maybe it was because Coach Chrissy was testing for a new program or maybe they read something online. Either way, I think it is a good question and one worth answering.

My goal has always been to provide the best environment in the state/region/country for our athletes to succeed. Every year I analyze the program and adjust it based on the feedback I receive from athletes as well as our performance in the Open and at Regionals. I currently don't utilize testing weeks in our program. It't not that I don't like data. And it is not that I don't believe in testing.

One of my issues with testing weeks is that performance cycles up and down with hormones, sleep, stress, etc. This means that if an athlete tests during a down week, their numbers won't be an accurate representation of their abilities. The great part about our program is that I get to see my athletes perform every day so I can see their progress in real time. This leads to a more accurate view of their abilities.

Another issue with testing weeks is that the workload and the fatigue tend to accumulate, leading to decreased capacity and results during the second half of the week. It is very hard to be motivated for every test all week. Think about it like the Open. What if the Open was 5 days long instead of 5 weeks long? Will athletes be as motivated on Thursday as they were on Monday? Will athletes be as fresh and excited on Friday as they were on Tuesday? I prefer to spread our testing over weeks and months so that stress is low and excitement for benchmarks is high.

Testing weeks also tend to focus on mono structural tests like max strict HSPU or max snatch. While I believe these tests are important I have seen and continue to see athletes who excel at these tests only to struggle with the same movements during workouts. A good example of this is Fran. if an athletes max set of pull-ups is 50, but they can't do 21-15-9 unbroken during Fran than their Fran time is going to suffer. I believe that an athlete's Fran time is more important than their max set of pull-ups.

Let's circle all the way back to the beginning of this blog. My goal has always been to provide the best environment in the state/region/country for our athletes to succeed. I am by no means saying there is anything wrong with testing weeks, it's just not how we choose to program.


The 2016 CrossFit Games OPEN at CrossFit Magna

The CrossFit Open is starts next week. Have you registered? Did you select CrossFit Magna as your affiliate? If you need help with the registration process please let us know. 

Here is what you need to know... 

1) We are encouraging athletes to complete the Open Workout on Friday night at 5:30 and/or Sunday from 9-12. If you know you don't workout well on Friday nights and can't make it on Sundays, there will also be Open Gym on Saturday from 10-11am.

2) During our normal class times, Open WODs must be done in the extra work area on the 2nd timer with your own judge. Coaches have a responsibility to their classes. We want you to achieve whatever goals you have set for the Open but with the understanding that not all of our friends and fellow athletes are participating in the Open and still need to train. 

3) We will provide you with a warm-up and strategy. The plan for 2016 is similar to last year. We will watch the announcement show on Thursday night and then run 2 heats of the workout. This will give the coaches a chance to experience the WOD and provide our athletes with better insight on pacing and set-up. We have been through this 5 times and each year we learn a little more. If you have questions, ask us. We want you guys to enjoy this experience as much as possible. If we learn something new during the first week or two this year, we will adjust as we go.

4) Yoga will be cancelled on Thursday nights and replaced by the announcement watch party and Open Gym. We will resume yoga on Thursday nights after the Open. In the meantime, we encourage you to consider your pursuit of elite mobility via the free Sunday yoga classes at Lululemon or a subscription to ROMWOD.

#purplepeople


2016.02.15 - Week of Programming

We hope everyone had an amazing Valentine's Day with your loved ones. We have a full schedule of classes on Monday so if you are off for President's Day come hang out with us during Open Gym or at our 9:30 am class. The CrossFit Open starts next week. If you are interested, please register at Games.CrossFit.com and be sure to select Magna as you affiliate and Team!

5:30 am CrossFit
6:30 am CrossFit
7:30-9:30 am Open Gym
9:30 am CrossFit & Open Gym until 11
------------------------
2:00-3:30 pm Open Gym
3:30 pm CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
6:00 MAGNA 101
6:30 pm CrossFit

Monday  2/15
STRENGTH (20 minutes)
Intermediate:  5x3 Power Cleans (drop every rep)
CrossFit: EMOM-5  5 Touch-and-go Power Cleans (same weight across)

WOD
2 Rounds, rest 3 min between rounds
60 double unders
50 wall balls (20/14#)
40 deadlifts (135/93#)
30 burpees (6" touch)

* deadlifts should be light and fast - scale the weight if you can do big sets

Tuesday  2/16
STRENGTH
CrossFit/Intermediate: Bench Press  7x2 

WOD
5 Rounds, rest 2 min between
300m row
30 air squats
:30 second handstand hold

 

Wednesday 2/17
STRENGTH
Intermediate: 7 x 3 Power Snatch
CrossFit: E2MOM-14  3 Touch-and-go Power Snatches (ascending)

WOD
7 minute AMRAP ladder
3 Power Snatch (115/73#)
3 Toes-to-bar
6 Power Snatch (115/73#)
6 Toes-to-bar
9 Power Snatch (115/73#)
9 Toes-to-bar... 12/12, 15/15....

* Be careful not to tear your hands

Thursday 2/18
STRENGTH
CrossFit/Intermediate: work up to a heavy single Push Jerk

WOD
5 rounds
400m run
10 single arm KB push press (35/26#)
25 push-ups
10 single arm KB push press (35/26#)


Friday 2/19
STRENGTH
CrossFit/Intermediate: 15 minutes to work up to a heavy 1 rep Pause Back Squat

WOD
1 mile run
20/10 muscle-ups

* sub 20 strict pull-ups & 20 strict dips for MU

Saturday 2/20
WOD
5 Rounds for time
20 Thrusters (75/53#)
10 ring dips
20 sumo deadlift high pulls (75/53#)
10 strict handstand push ups
200m run


SCHEDULE CHANGES/REMINDERS

Friday 11/20 - No Open Gym from 2:00-3:30. Doors will open around 3pm for 3:30 class.
Saturday 11/21 - 8:00 CrossFit, 9:00 L1 Gymnastics, 9:00 Free Fitness Saturday sponsored by Nutrishop PV

Thursday 11/26 - HAPPY THANKSGIVING, 8:00 CrossFit, 9:00 CrossFit
Friday 11/27 - 9:00 CrossFit, 10:00 CrossFit


Level 1 Gymnastics

Level 1 Gymnastics with Alex LaChance starts tomorrow at 9:00 am. I have been asked a lot of questions about this class so I wanted to give you guys some further clarification.

1) Do not take CrossFit class before gymnastics. If after class you still feel like you need a workout (you won't) there will be space in the extra work area for you to squat, airdyne, etc.

2) Yes, there is still CrossFit class at 8:00 and 9:00.

3) Yes, this class is open to everyone. Just like your CrossFit coaches, Alex is very talented and can work and scale the programming for all skill levels.

4) No, this won't be like what the competitors do on Monday and Wednesday nights so don't be nervous!

5) No this does not cost extra. Level 1 Gymnastics and Yoga are included in your membership.

Alexandra-lachance-3


4 week Muscle Up Challenge

Still-of-will-ferrell-in-elf

It's here, it's here, it's finally here! Last year our muscle-up challenge was like Christmas for Magna athletes. We had more athletes join the muscle-up club than Santa has elves. The first muscle-up is magical moment, like the first sip of coffee on Christmas morning. So get out the Bing Crosby CD, hang a few ornaments, wear an ugly sweater, and let's get after it. 

REQUIREMENTS: 3-5 Kipping C2B Pull-ups, 3-5 Strict Ring Dips
* This isn't T-ball. Not everyone gets to participate. Build up your strength and start this program when your shoulders are ready.

Week 1 & 2
MONDAY

10 perfect feet on floor transitions (DEMO)
3x2 jumping ring muscle-ups (rings as high as you can execute a perfect transition)
3 attempts
10 strict C2B pull-ups
2x max ring support (aka, the top position of a dip - stay above the rings with straight arms and keep pushing the rings down, stop when the rings are shaking)

WEDNESDAY
10 perfect feet on floor transitions (DEMO)
3x2 jumping ring muscle-ups (rings as high as you can execute a perfect transition)
3 attempts
3x5 arch to hollow swing on bar
3x5 strict ring dips

FRIDAY
10 perfect feet on floor transitions (DEMO)
3x2 jumping ring muscle-ups (rings as high as you can execute a perfect transition)
3 attempts
5x 15 second chin-up hold (chin over bar)
3x5 kipping ring dips

 


There's An App For That...

(originally published July 29 2012)

I get asked all the time about apps for CrossFit and nutrition. Recently I started thinking a little more about this question and about these apps. At Magna, we encourage our students to use journals to log their strength, WODs, and nutrition. I suppose you could accomplish the same thing with an app and if that apps electronic data was searchable there would be some benefit to it. But, and this is a big BUT, that app won't help you forge elite fitness and neither will a journal for that matter. It will only track your hard work and progress. The same holds true for accessories  - weight belts, Oly shoes, wrist wraps, knee sleeves, etc. A weight belt won't make you a 400 lb. squatter. Olympic lifting shoes will not correct your pull or help you overcome a lack of shoulder flexibility. Do you see where I am going with this?

Green Bay Packers coach Vince Lombardi once said, “The dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price.” Someone smart once told me that everyone wants to be in shape but no one wants to get in shape. Getting in shape is hard work. I would like to think that at Magna, we have fun while working hard - but (there's that big BUT again) it does not change the fact that we work hard. So... download that app and then come to class every day, buy that weight belt and then commit to squatting heavy weight to full depth, and buy some Oly shoes because... well because they look so damn cool.

Train. Eat. Sleep. Repeat. 

* 2015 UPDATE - I love and recommend the MyFitnessPal app for logging your nutrition and I think everyone should get a body composition test done for free at NutriShop. I want you to know that you are properly fueled when you come into the gym and these tools are a great first step.


SUMMER SCHEDULE STARTS NEXT WEEK

SUMMER SCHEDULE (June 1st-?)
5:30am - CrossFit
6:30am - CrossFit
7:30am - OPEN GYM
8:30am - CrossFit
---------------------
3:30pm - CrossFit
4:30pm - CrossFit
5:30pm - CrossFit
6:30pm - CrossFit

* We will still have YOGA on Thursday nights as our last class of the day (6:30 pm)
** There will be no 6:30pm class on FRIDAY nights.
*** Please talk see Coach BK if you have any concerns with the new schedule


Coach Sam

We wish Coach Sam safe travels and the best of luck as she heads to Washington DC today to compete in The American Open.  Coach Sam has been an amazing addition to our community and it is with great sadness that we have to announce that she will not be returning to coach at Magna when she returns to Arizona in January.  While we do our best to replace the irreplacable Coach Sam, there will be some changes to the schedule for the remainder of December.  There will be no open gym Thursday, or Tuesday and Thursday of next week.  Kids classes and gymnastics classes will be cancelled for the remainder of the month.  Olympic lifting will continue in club fromat on Tuesdays and Thursdays. Please stayed tuned for additional schedule updates as we head into the holidays and the new year.


2nd Annual Magna Ladies' Holiday Potluck

Magna-42

Ladies, it is time once again for our annual holiday pot-luck and gift exchange. Please bring a dish to share and one of the following for the gift exchange: your favorite chocolate, bottle of wine, or bag of whole bean coffee.

Date and time: December 4th, 6pm
Location: Katie's House 5928 E Windrose Dr 85254 

*There will be no Yoga or Olympic Lifting on Thursday Dec. 4th
*Gentleman, plan to join Brian at "the gym" that evening for your own festivities


Magna KIDS - Tuesday and Thursday at 4:00 pm

LogokidsfinalnogreyOur KIDS program was fantastic last Tuesday and we are hoping to add a few more participants this week. We have always had a "try before your buy" policy at Magna and this applies to our KIDS program as well. We are reserving our Tuesday/Thursday classes for Magna families only. Once these classes fill up, we ae considering adding a Monday/Wednesay option and allowing your children to bring non-Magna friends.

We would love your feedback on what it will take to get your child involved. Please email Coach BK directly at Brian@crossfitmagna.com (or use the email button on the right hand side of our website)

 

Until then, I will leave you some key findings from this 2007 study of 77 schools in Californina.

-Elementary schools are not providing the required number of minutes for PE.
- Most time during PE is spent being sedentary; only four minutes of every half hour involves vigorous activity. 
- Bigger class sizes translate to less active PE classes on average; students in classes with more than 45 students are half as active as students in smaller classes.
- Level of activity in PE, not total PE time, is linked to student fitness levels.
- Higher levels of activity in PE are associated with better academic performance.

Dog-Squat

don't let your child squat like this...

 

 


Sunday Open Gym is Back!

NBAJAMMany of you have asked for it and now it is back!

We can proudly say that BIG Magna is open 7 days a week. Starting this Sunday, we will have Open Gym hours from 9:00 - 11:00 a.m. Please don't show up at 10:45 and expect to get a workout in, unless by workout you mean a game or two of NBA JAM. The gym will close promptly at 11:00.