Home of CrossFit ATM, the first CrossFit in the Brazos Valley

Split Jerk

4×2

Bent Over Row

4×12

Followed by,

1 mile Sprint!

Get ready! Friday (one week from today) on the 16th, the annual BlackBox Christmas Party is going down! This year we will be wearing tacky Christmas sweaters. Yes, it will be fun!

So, things to remember:

• Wear your favorite tacky (or traditional) Christmas sweater. This can include bells, puff balls, or arm patches and reindeer… really bring what you have!
• Bring your favorite yummy food!
• Come ready for some fun!!

Competition is a good thing. It gives you a goal to press towards, it can help stimulate motivation, and can just be a lot of fun. If you haven’t noticed, we at BlackBox enjoy “throwing around weight”. It’s fun and exciting to lift heavy things. So, with that in mind we thought we would help direct you toward some good ole’ fashioned fun. The TX State open for Olympic lifting is coming up this January! The competition will consist of two lifts, the snatch and the clean & jerk.  You will have 3 attempts at each movement. These kind of competitions really are a lot of fun! Don’t be intimidated!

For anyone interested in competing: It is January 14th & 15th in Alvin, TX.

If you are interested at all, email me at Jordan@blackboxstrength.com and I will send you the form along with more information to register.

This could be you…

Group Classes:

Super Set the following

Push Press

5×5

Tall Box Jumps

5×3

~ 2min-3min

Then,

Bottom to bottom Tabata Squats

Followed by,

Supine Lateral Ball Roll

3×10

Weightlifting:

• Power snatch + 2 snatch – 4×3
• Snatch pull – 3×3
• Back squat, pause 3 seconds at bottom - 3×3
• V-ups – 3 x 15

Mobility:

False Grip Drills
Splits and TSpine mobilization

By Val Smith

I just recently celebrated my 8th anniversary being married to Dale. Yes, 8. We met on New Years day in 2003 and were married Dec 6th 2003. Our dating days consist of snowboarding, eating and more snowboarding. It was awesome!  We have learned so much since we first started dating. It has been fun but it has been really hard too. I had no idea having a relationship took so much work, but its totally worth it.  Here are a few simple tips that I thought were helpful. I wish I had a copy of these when we were first married. These arent life changing , but its the little things that make a difference.

10 Healthy Relationship Tips for a Happy, Fulfilling Relationship

1. Treat your partner as if you may never see them again. Don’t hesitate to say the things that are important and make him/her feel constantly loved.  Cherish every moment.
2. Pick your Battles. Thinking before you speak will help you to make sure that what comes out of your mouth truly reflects what is in your heart.  Doing this alone can help you avoid many relationship issues.
3. Never go to bed angry!  Clear up the argument before even hitting the sheets.  Make-up sex just may be the perfect way to move past an argument.
4. Blaming your partner never resolves anything! Take a moment to think about what your role might be in the problem before you decide to blame the other person.
5. Remind your partner often of how wonderful they are. Don’t forget to specifically describe to them the things you love about them.
6. Public Displays of Affection whenever possible!
7. Don’t forget to say “I love you”.  If you say it often, it becomes even more powerful.
8. Never leave without taking a moment to kiss or hug your partner goodbye. Same thing with going to bed!
9. Don’t underestimate the importance of the little things! Do small acts of kindness for your partner…bring them coffee in bed, pick up their favorite flowers, massage their feet….etc.
10. Telling someone you appreciate the things they do and who they are is like magic. Do it often.

Group Classes:

Pull Ups Strict x3

Full recovery between sets

Followed by,

5 Rounds

6 Power Snatch

40 Double Unders

Then,

Power Ball Ab work

Endurance:

Rest

Weightlifting:

• Snatch – 60% x 2 x 5
• Clean & jerk – 60% x 2 x 5
• Hanging leg raise – 3 x 10

Front Squat Heavy 1 Rep for today

Followed by,

3 Rounds

12 Pull Ups

20 Box Jumps

400m Run

Then,

Prone Cobra, 3 min accumulated

Full Name: Ed Schirm

Gym name or nickname: Ed

Occupation: Master’s student

Words to live by: You should only consider something a failure if you didn’t learn something from it.

What is your fitness background? I played football in high school

How long have you been training at Black Box?: A little over a year

What do you love most about Black Box? The people

Favorite Workout or Lift? Hand-stand push ups

Favorite sport or hobby? sky diving

Whats your next adventure in life? I don’t really know yet.

Something we don’t know about you? I used to work offshore as an oceanographer on deep water oil rigs in the Gulf.

Ed has a natural glow around him.

Group Classes:

Deadlift Heavy 1 Rep for today

(maintain perfect form, or the rep does not count)

Followed by,

7 Rounds

7 Burpees

7 Weighted Walking lunges (14 total)

Then,

Tabata Planks

Weightlifting:

• Power snatch – 4×1 (all of these are at challenging working weights)
• Power clean + power jerk – 4×1
• Overhead squat – 3×3

Endurance:

10x 200m Sprints ~75-80%, we rest on Wednesday! This is the big week!

Back Squat

4×5

Followed by,

Tabata Row

Then,

Power Ball Ab work

It’s December already and In the spirit of Christmas, we as a gym, would like to help out the community. This year we will be donating to Phoebe’s Home, which is a shelter for victims of domestic violence. Please help by donating towels, twin size bedding, toiletries (these can even be hotel sized toiletries, so whatever you can give it would be much appreciated) , and all sizes of diapers. The drop off will be at the gym right under the bulletin board. Our deadline for donating at the gym will be December 18th! Thanks for all your help!

Group Classes:

Snatch Heavy 1 Rep for today

Followed by,

2 Rounds

800m Run

30 Box Jumps

Then,

3×20 Sit Ups (30 second rest)

Endurance Homework:

60 min Run, nice and easy tempo

Pulled Pork from http://nomnompaleo.com

• 5 pound Boston Butt roast (bone-in or out, doesn’t matter)
• 3 slices of bacon
• 1 1/2 Tablespoons of sea salt
• 5 peeled garlic cloves (optional)
• Limes

Directions:

Line the slow cooker with 3 slices of bacon If you want you may, follow Judy Rodger’s guideline of 3/4 teaspoon of medium-coarse salt to 1 pound of meat (fine salt is about half that amount). Tuck in the garlic cloves into the pork (if you need to cut slits and then push those things in). Salt the pork all over. Place the roast on top of the bacon, skin-side up, place on the lid, and cook the roast on low for ~12-16 hours. Don’t add any liquid! Add lime afterwards!

Group Classes:

5×4 TGU (each arm)

Followed by,

30-20-10

wallball

kb swings

then,

3×8-10 back extensions

Weightlifting:

• Tall Sn + Knee Sn + Floor  5×3
• Split Jerk 5×2
• Then, Plank max x 3

Yesterday we talked about changing the things that maybe counter productive to our goals. I feel I should mention that when we decide to change something, it is beneficial to replace that thing with something positive (with the change that you want to happen).

I am not a psychiatrist, but I can speak from my own personal experience. For instance if negative thinking is an issue, when those negative thoughts arise: recognize them as false and then replace them with truth. The more you do this, the more your thought process will change. The same goes for healthy eating, instead of continually placing less healthy things into your mouth, choose the healthy option. The more you choose something, the easier it will be to continually choose that way (and with that mindset). This is called the “creating” path of least resistance. It will be hard at first, consider how it would be to leave a path in the woods and make your own, new trail. This first time will be hard, long, potentially painful, but the more you trek through that new path it will become your “path of least resistance”, it will be easier and easier to travel down.

Group Classes:

Power Clean 5×2

Followed by,

5 Rounds

10 Pull Ups

10 Walking Lunges (20 total)

30 Double Unders

Then,

Planks on all sides (max x2)

Endurance:

15 seconds on/off, 30 seconds on/off, 45 seconds on/off, 60 seconds on/off, 90 seconds on/off

Then work your way back down the ladder, until you get to 15 on/off

Weightlifting:

Power Snatch 4×2

Power Clean + Jerk 4×2

Then,

3-4 x 10 Back Extensions

Having and maintaining good habits are important, especially when times get tough. A good friend/mentor once told me that life never gets easier. New things await, changes happen, life happens and even if it may, you can never guarantee that it will get easier. It may actually only get more challenging.

Some of you may think that this advice is slightly pessimistic, but with my optimistic outlook I took the counsel as a sweet reminder to be in the present. When you consider that tomorrow may even be more challenging than today, it makes you think about what changes in my habits can I work on today. When we develop good habits/patterns in the now (when life may be hard or easy), it will be easier for us to make a better choice when our season in life takes a turn for the crazy.

So, think about it this week. What habits/patterns in your life need to change? If you really consider it, I’m sure you know what I’m talking about. Those things that maybe counter productive to your goals/health/relationships. Is it eating habits, sleeping patterns, destructive thinking, too much tv…. this list could be infinite, but you know yourself so be honest!

Group Classes:

Press 5×1

5 Rds
5 Deadlift
10 Burpees

3×1 min Wall Leans

Psoas Stretch

It is time to get back into the swing of things! Don’t let the weather prevent you from getting to the gym! Take this winter to work on consistency! Focus on developing good habits in the hard/cold/winter times, so that the good times are really easy for you!

Group Classes:

Back Squat 5×1

Then,

5×400 m run
1 min rest

Followed by,

Supine Ball Roll 3×10

Stretch whatever ails you – quads or hammies 4 min each leg

Endurance:

REST! Sleep in, we will meet on Wednesday!

Weightlifting:

• Power Snatch 5×2
• Power Clean + 2 Power Jerk 4x 1+2
• Then, 3×8-10 ttb (controlled, no kip)

Group Classes:

8x200m Sprints or rest!

Endurance Homework:

60 minute run

100 Burpees for time!

Post your time to comments! ENJOY!

REST or play outside today! AND eat something good!

Happy Thanksgiving!!!