CROSSFIT CHANGE BANNER

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Welcome to CrossFit Change.

As the first and only accredited CrossFit gym in Habersham County, GA, we focus on improving overall fitness through proper mechanics, consistency, intensity, and community.  

We teach proper movement and technique, which is consistently coached in order to improve your overall performance.

CrossFit Change classes are small group sessions that allow coaches to give you the individual attention you need, in a group setting. Leave your ego at the door and bring your positive attitude to get fit. Your size, age, gender, skill level, etc. is not as important as your desire to become a better version of you.  

Workouts are scaled for any and all fitness levels.  The most elite athlete and the complete beginner will benefit from our training during the same session. This is the beauty of the CrossFit methodology.

At CrossFit Change we will always have a workout prepared for you. Our coaches will always be a certified CrossFit trainer and lead all classes, guiding you through the workout.  And you will always get a great workout.  Each client gets personal trainer attention, without the personal trainer price.

CrossFit Change
620F Stonecypher St
Cornelia, GA  30531

TUE 7/29/14 WOD

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Tuesday 7/29/14

Skill – Squat Mobility – 2 Min each leg

Strength – Back Squat – 20 Min to 3RM (Compare to 5/28/14)

WOD

10 Minute AMRAP

100 Ft Bear Crawl
10 Pistols
5 Strict Pull ups
 
Rounds + Reps

MON 7/28/14 WOD

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Monday 7/28/14

Skill – 30 sec singles / 30 sec running / 30 sec double unders – 2 Rounds
          – Empty Bar – 2 sets of 5 Power Cleans
WOD
2 Min Max Double Unders (record total reps)
-Rest 1 Min-
-Then-
10 Min EMOM Power Clean – 185/125# or 80% of your 1RM (6/2/14) – (record weight used)
-Then-
800m Run (record time)

FRI 7/25/14 WOD

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Friday 7/25/14

Skill – Front Rack and Overhead Mobility

Strength – Push Press – 20 Min to 1RM (Compare to 5/12/14)

WOD

Max Reps Shoulder Press 95/65#
400m Run
 
4 Rounds for Time – Reps (2 for 1)  (each rep of SP subtract 2 sec from time)

THU 7/24/14 WOD

 

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Thursday 7/24/14

Skill – Basic Rowing Mechanics

WOD

45 Seconds of work followed by 15 seconds to transition for each movement.
 
Wall Ball Shots to 10/9′ (20/14#)
Abmat Sit ups
Rope Ascents to 15′ (5 reps for 1 ascent)
Kettlebell Swings 55/35#
Burpees to FULL EXTENSION – KNEES, HIPS, ARMS (if you have any bend in your arms this is NOT RXD)
Row (cal)
 
3 Rounds for Total Reps Completed
 

WED 7/23/14 WOD

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Wednesday 7/23/14

Skill – Burgener Warm up

Strength – Hang Power Snatch – 20 Min to 5RM (Compare to 5/19/14)

WOD

10 Handstand Push ups
10 Power Snatch 95/65#
10 Box Jumps 30/24″
 
3 Rounds for Time

TUE 7/22/14 WOD

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Tuesday 7/22/14

Skill – Shoulder Mobility / Running Mobility
             Kipping Pull ups Progression

WOD

100m Sprint / 10 Pull ups
200m Sprint / 15 Pull ups
400m Sprint / 20 Pull ups
400m Sprint / 20 Pull ups
200m Sprint / 15 Pull ups
100m Sprint / 10 Pull ups
 
For Time

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THIS IS AN ARTICLE WRITTEN BY SOMEONE MORE ARTICULATE THAN MANY ON HOW INTEGRITY IS EMBEDDED WITH CROSSFIT AND OUR PRINCIPLES AT
CROSSFIT CHANGE…

PLEASE READ THE WHOLE ARTICLE AND DECIDE WHERE YOU FIT…AND IF YOU NEED TO CHANGE.

PORTFOLIO/ MENTAL PERFORMANCE | CROSSFIT CHEATING & INTEGRITY

Integrity: Adherence to moral and ethical principles; soundness of moral character; honesty.

There are really only 2 types of Athletes when it comes to Integrity; those who have it and those who don’t. Yes, I believe that you fit in to 1 of 2 categories… But remember, you can always change…The first step is admitting you have a problem.
There will be CrossFitters who cut corners, go through the motions, and are okay with not fully completing a task. There will be those that might lie just a little and only some of the time. Big cheating, small cheating, big lies, little lies, cutting some corners or just one, missing a lot of reps or a few reps…IT IS ALL THE SAME.
This topic has been discussed lots of times throughout the CrossFit Community and people often say ‘who really cares, because that person is just cheating themselves and their results’. But maybe, just maybe, this article will help some individuals recognize what type of athlete they are, and the type of athlete they want to become.
When I am watching athletes or coaching it is VERY easy to tell what type of person I would want to surround myself with, who I would trust, and which athlete I would want on my team. What type of athlete are you? Are you okay with it?

Type I Athletes: Fully commit to whatever the WOD is for them for that day, whether it is on-ramp, rx’d, rx’d+, foundations or a warm-up.

Type II “Athletes”: Complain about a movement or 2 in a WOD, try to modify the on-ramp or tone-up/tone-down their WOD & quickly identify movements that ‘suck’.

Type I Athletes: Complete an extra couple of double-unders, pull-ups or wall balls when they have lost count or think they may have missed a couple of full reps.

Type II “Athletes”: Think that when they mess up at 48 double unders, it is ‘good enough’& move to the next exercise before finishing the last 2 reps, or are okay with not getting their chin over the bar on the final hard rep.

Type I Athletes: Work up to the buzzer, even if it means they will only get 20 meters of the next 200 m run because there is only 10 seconds left.

Type II “Athletes”: Finish the round they are currently on and lay down with a little time remaining on the clock.

Type I Athletes: Never ever would consider lying, not even 1 single rep when the coach asks “how many did you get” before writing the score on the whiteboard.

Type II “Athletes”: Justify lying that they got an extra rep, an extra round or lifted a few more pounds because they think “they could have, or should have” or don’t want to look bad.

Type I Athletes: Ask their coach to closely judge them, give them pointers and makes necessary adjustments when given a ‘no rep’ call for not getting full depth on a squat.

Type II “Athletes”: Roll their eyes at a coach for correctly judging them, scoring them, or giving pointers on how to get full reps. They try to ignore the coach, hide from the view of a coach and continue to ‘sneak’ through bad reps.

Okay, okay, you get the point. It is easy to cheat… we all get tired. Someone is beating you, the class is waiting for you to finish, you are sick of doing burpees, your elbows got close enough to full extension, or you forgot what number you were on.
THE LIST GOES ON & ON PEOPLE. It is plain and simple it takes a great deal of INTEGRITY to be a Type I Athlete, the reward is also plain & simple…deeply fulfilling, gratifying, humbling & satisfying. Not to mention the physical reward of becoming a faster, stronger, more dominating badass.

I remember in 2006, when I did my first CrossFit WOD on my own with no one watching. I felt like I was going to die and I remember very distinctly how easy it would have been to cheat, stop or do a few less box jumps. Right then and there, I had my first ‘ah ha’ moment about this sport. It was always going to be easy to cut the corners. I said a personal promise to myself right then & there, upon that realization.

“I will never cheat reps, cut corners or finish early…no matter how bad I may want to, I deserve better than that.” Commit today to your coach, your workout buddies, your box and yourself. Those of you who are already Type I Athletes… keep rocking on.

If you want to develop the right mindset for YOUR BEST performance check out “Prepare To Perform” : The Mental Prep Guide, by Dawn Fletcher

Copyright FletcherFitness

Dawn Fletcher has an M.A. in Kinesiology with a focus on Sport Psychology. She is a CrossFit Coach and Certified Strength and Conditioning Specialist (NSCA) in San Diego, CA. She specializes in the mental aspect of performance and works with CrossFitters on achieving elite fitness.

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MON 7/21/14 WOD

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Monday 7/21/14

Skill – Burgener Warm Up

Strength – Overhead Squat – 20 Min to 3RM (Compare to 5/20/14)

WOD

“Annie”  (Compare to 5/19/14)

50-40-30-20-10

Double Unders 
Abmat Sit ups
 
For Time