Resources, Nutrition and Mobility

2017 Healthy Living Challenge

Start 2017 off right with the CrossFit 312 Healthy Living Challenge!

Sign Up Today

To kick off 2017, we’ve pulled together our annual new year’s challenge. This challenge is about more than working out and eating right. Instead, we want to encourage you to explore what being ‘healthy’ truly means.

Our Healthy Living Challenge will focus on:

  • Nutrition
  • Sleep
  • Hydration
  • Fitness
  • Well Being
  • Personal Goal
  • Rest and Play

The challenge will run for 30 days from January 2 – January 31, but is intended to give you the tools and mindset needed to manage your lifestyle and health decisions all year long.

Deadline: Register by December 31.

Sign Up Today

Questions? Contact us at info@cf312.com.

Coach’s Spotlight – Patrick Zemanski

Favorite CrossFit movement: 
ring dips, pull-ups, scorpion stretch

Favorite Workout Song:
Anything 90’s hip hop and slower paced.

Favorite Hero/Benchmark WOD:
Fran 🙂

Favorite Food:
Sandwiches

What inspired you to become a CrossFit coach?
I’ve been lucky enough to always have great coaches who have helped me learn the movements and motivated me to search for more knowledge outside of the 1 (4) hour(s) a day I spend at the gym. I felt like I had learned a lot and taken so much positive from my Crossfit experience that I really wanted to give back.

What has been your best coaching experience so far?
My favorite coaching moments occur one-on-one when a member lets you know that you’ve helped them “get it” or that look on someone’s face when they figure out how to Kip, pull-up, clean properly.

If you could give someone new to CrossFit just one piece of advice, what would it be?
Set achievable objective short term goals, focus on the details and push yourself. A lot of people show up and immediately want to do Rx weight and pay little attention to technique. I always recommend taking some weight off the bar and focusing on good form for all our athletes.

If “PATRICK” was a WOD, what would it be?
15/12/9
Ring Dips
Shoulder to Overhead
Pull ups

What movement challenges you most and what are you doing to improve?
Deadlift. I’ve always had a hard time properly activating my posterior chain. I try to show up early and do some banded work to get activation started. I also focus at form at lower weights instead of blowing my back out to set PRs.

What CrossFit athlete do you aspire to be most like?
Mike Z!

Coach’s Spotlight – Brian Sebben

Name:
Brian Sebben aka ‘B-Smooth’ aka ‘Silk’ (Thanks to Big Steve for the nicknames)

Favorite CrossFit movement:
Snatch, second favorite would be Rowing!

Favorite Workout Song:
Eagles of Death Metal – Got a Woman, it’s got a fast beat, great for the end of a workout. Or anything by Soundgarden

Favorite Hero/Benchmark WOD:
Diane is fun.
21-15-9
DL (225/155)
HSPU

Favorite Food:
ICE CREAM!

What inspired you to become a CrossFit coach?
When I started, I felt like I had no business being in a gym or even touching a barbell. My coaches made me feel very welcome and inspired me to get stronger. I was amazed at their form and fitness. I hoped to one day be able to inspire and encourage others like my coaches did for me.

What has been your best coaching experience so far?
I’m enjoying coaching the strength class. I like that the athletes are very consistent, and most of them have goals. It is very gratifying when I go over the movements with them, give them a cue, and then it suddenly “clicks” for them. I can see the excitement on their faces when it works and that bar just floats up into the air. Let’s keep setting those goals up, and knocking them down!

If you could give someone new to CrossFit just one piece of advice, what would it be?
Form First! Don’t lift with your ego!

Would you share with us your favorite tip or cue that we might find useful to use in our training?
Be patient, and finish that pull! It’s easy to get excited and try to sneak under the bar before you’ve finished your pull. I always remind myself to be patient, and wait for it.

If “YOUR NAME” was a WOD, what would it be?
“Brian”

4 RFT
5 Cleans (185/135)
10 Pistols
15 Pullups
20m Handstand Walk
1000m row cash-out

What movement challenges you most and what are you doing to improve?
Upper Body Strength – I try to use the Scap Jack frequently to build upper back and shoulder stability.

I also give myself homework several times a week to do 30 strict pull ups, 60 push ups, and some bar muscle ups, and it has already made a difference. I can do a few extra unbroken strict pull ups now, and I have no shoulder pain anymore.

What CrossFit athlete do you aspire to be most like?
I like the little guys, especially Chris Spealler, the dude is humble, and inspiring. The little guys have to rely on form rather than brute strength.

“Find your weaknesses, make friends with them, and beat them to death.” – Chris Spealler

Barbells for Boobs – 2016 Workout and Fundraiser

BFB_Bar_Logos-01Please join us Saturday, October 15 for a workout and community event benefiting a worthy cause.

Sign up for a heat at 8, 9 or 10 a.m., and then stick around as our chili cook-off contestants go head-to-head in a fierce competition from 11-1 p.m.!

Schedule of Events

8 a.m. – Warm up, Grace (30 Clean & Jerks for time) and additional metcon (TBD)
9 a.m. – Warm up, Grace (30 Clean & Jerks for time) and additional metcon (TBD)
10 a.m. – Warm up, Grace (30 Clean & Jerks for time) and additional metcon (TBD)
11 a.m. – Chili Cook-off, Tailgate & Raffle

About Barbells for Boobs

Barbells for Boobs is a 501(c)3 non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men.  Every $80 they raise provides a mammogram for someone who was previously unable to access one.

Donations

You can donate to Barbells for Boobs through our CF 312 team link.

Limited Edition Apparel

CrossFit 312 will be donating all proceeds from the limited edition Barbells for Boobs t-shirts and tanks which will be on sale during the event.

Chili Cook-off and Raffle

If you would like to participate in our Chili Cook-off or would like to donate an item to our raffle, please contact info@crossfit312.com for more information.

Coach’s Spotlight – John Ryle

Name:
John “Wild” Ryle

Favorite CrossFit movement:
Squirming on the ground like a worm after a workout.

Favorite Workout Song:
Firework by KP (That’s Katy Perry)

Favorite Hero/Benchmark WOD:
I lost a real good friend in 2011 who was killed in Afghanistan. He wasn’t a CrossFitter by a great athlete and I worked out with him and played football with him through high school. I put together my own Hero workout for him back in 2011.

Again, not an official “Here WOD”, but it is to me:
4 rounds
03 clean @ 215
full gasser
08x back squat @ 215
sled push
15x dl @ 215
bear crawl 30m

Favorite Food:
Probably an Au Cheval burger with egg.

What inspired you to become a CrossFit coach?
Besides the sweet yellow shirts, I have gotten so much from CrossFit, I felt it was my job to pay it forward. You probably can’t find a lot of the terminology I use in the CrossFit journal, but I felt (and still feel) that the experience I have from CrossFit is some of the best advice/teaching points I can share.

What has been your best coaching experience so far?
Seeing people PR is always awesome, even if I’m not coaching. I’ve been present for a few people getting their first muscle up and always think I’m happier for them than they are for themselves.

If you could give someone new to CrossFit just one piece of advice, what would it be?
Eat better. For 2 years I did CrossFit everyday and ate like garbage. This was mainly because I had no idea HOW to eat right. The CrossFIt level 1 course taught me about the Zone diet and totally changed how I feel everyday. If you always hear people talking about “eat better!” but just don’t know how, I’m more than glad to share my experience and habits. I guarantee you it’s NOT complicated and likely will also save you money.

Would you share with us your favorite tip or cue that we might find useful to use in our training?
It’s all in the hips.  One of the best lifting tips I ever received was my first day of being in a weight room in high school. You have to be aggressive with your hip pop in cleaning and snatching.

If “YOUR NAME” was a WOD, what would it be?
1 RFT:
Smash a Push Packet
10 muscle ups
5 cleans @ 225
100 double unders
25 CTB Pullups
Squirm on turf for 7 minutes

What movement challenges you most and what are you doing to improve?
I’m not much a runner. I can smash a 40 yard dash. Anything more I struggle with (and frankly, hate). I’m trying harder to push myself in my runs. In the past I just fell into a pace and stuck there.

What CrossFit athlete do you aspire to be most like?
Michael Fischer.

Coach’s Spotlight: Adam Feltz

Name:
Adam Feltz

Favorite CrossFit movement:
Tie between Back Squat and Clean and Jerk

Favorite Workout Song:
Anything Country- if you can’t squat heavy to country music, you need to get your head right!

Favorite Hero/Benchmark WOD:
Kelly
5 RFT
400 meter Run
30 Box Jumps
30 Wall Balls

Favorite Food:
I’m a huge fan of breakfast/brunch, some kind of hash with lots of veggies, bacon, and runny eggs.

What inspired you to become a CrossFit coach?
Before I walked into CF312 I had never lifted a barbell before, and it’s changed my life. I wanted to help people leave their comfort zone and do things they never thought were possible and create better versions of themselves. When coaching, there is an energy in the gym-people working hard and the music is turned up loud that you don’t always notice during your own workouts-so it’s a nice break from my cubicle work too.

What has been your best coaching experience so far?
Watching 312 folks crush Murph this year. Lots of first timers, amazing fast times, and I’ve never seen that many people do Murph with weight vests.

If you could give someone new to CrossFit just one piece of advice, what would it be?
Prioritize Strength! When I first started Crossfit, I wouldn’t push myself super hard during the strength portion of class to “save it” for the MetCon. When I figured that out and focused on strength almost all my benchmark times improved, I’ve come full circle and now bury myself on the strength and don’t have much left for the Metcon- that’s ok too. 

Would you share with us your favorite tip or cue that we might find useful to use in our training?You’ve probably heard me yell this during Olympic lifts. “Patience!!” During the 2 nd pull, you want to use your lats to pull the bar into your hips to set up VERTICAL hip extension. Many people rush the 2 nd pull by bringing their hips to the bar creating HORIZONTAL hip extension- so the bar swings out in front like a kettlebell swing. Staying patient, pulling the bar in till the bar is at the hip crease will keep the bar close and likely higher, which is key as the weight gets heavy.

Also, Patience in the catch/landing position of a jerk or snatch. If you are wobbling off balance and rush to stand it up, you’ll likely drop the weight. Instead, pause in the catch position and regain control- then stand.

If “ADAM” was a WOD, what would it be?
50-40- 30-20- 10
Double Unders
Wall Balls
*250m run with 65# sandbag between rounds

What movement challenges you most and what are you doing to improve?
Overhead Squat/Snatch lag significantly behind other lifts. The strength and technique is there, but struggling to stay committed to improve hip and scapular mobility.

What CrossFit athlete do you aspire to be most like?
Matt Chan. Besides being an incredible athlete, he always puts his wife, friends, and athletes before himself and he uses his fitness for fun outside the gym (hunting/cycling/chopping firewood). I try my best to do the same.

Coach’s Spotlight: Jess Seveska

Name:
Jess Seveska

Favorite CrossFit movement:
Hang power cleans/Clean & Jerk

Favorite Workout Song:
Rack City – Tyga

Favorite Hero/Benchmark WOD:
Hero – “The Seven”
Benchmark – Isabel

Favorite Food:
Gluten free pizza

What inspired you to become a CrossFit coach?
I really love crossfit and it quickly became something I wanted to pursue. I started out in a thick green band for pull-up assistance and had never picked up a barbell, but I had coaches that understood my strengths and found the best ways to teach me to be a better athlete. I wanted to be able to do the same thing for other people.

What has been your best coaching experience so far?
It’s hard to choose a single experience but there are a few things that specifically stand out – helping people get their first pullup and muscle up, and being able to breakdown technique in a way that results in an athlete finally hitting a goal they’ve been working on…. like kipping their MU’s 🙂 I have to say though, that my favorite coaching experience is getting feedback from our members. It’s really exciting when someone lets me know I helped them, gave them a good cue or just thanks me for a great class.

If you could give someone new to CrossFit just one piece of advice, what would it be?
Don’t get discouraged! When you’re just starting out there are so many things you feel like you can’t do, and words and acronyms you don’t know. Crossfit is a sport and it takes time to progress. Our community is full of athletes of all different performance levels, but we all started out in the same shoes. No one outside of Crossift knows what AMRAP means!

Would you share with us your favorite tip or cue that we might find useful to use in our training?
Butt back. I can’t use it enough when trying to teach snatch and clean technique. A lot of times people will press the bar out overhead or come forward in the hips and chest in order to get themselves under the bar. Once you understand how to drop under the bar with the butt back and weight in the heels – basically in a quarter squat – you become so much more efficient in the movement.
Also, mobility is SO important! Always work on your mobility. Every day.

If “Jess” was a WOD, what would it be?
Hmmm….
9 min AMRAP:
30 Double unders
4 Bar Muscle Ups
5 Hang power cleans

What movement challenges you most and what are you doing to improve?
Ring Dips and consecutive muscle ups – No matter what I do, ring dips are so hard for me. I am always trying to build strength by working on pushups, static holds, and dip negatives. The hardest part of the Muscle up for me is getting out of the dip.

What CrossFit athlete do you aspire to be most like?
The first person who comes to mind is Annie T. She’s awesome. She has been doing crossfit for years and has gone through injuries, wins, losses, brutal workouts and always has a smile on her face. I love that she loves what she gets to do. During the Granite Games last year I rode an airdyne next to her for a few mins…she is the nicest human ever. I almost died warming up because I didn’t want to look like a wimp in front of her haha.

2016 Granite Games

CrossFit 312 just created our Granite Games Community for the 2016 season, and we want you to join us! The Granite Games Online Qualifier kicks off June 9th, and we need you to represent our awesome community!

GGLogo_2016_Plain

Why sign up? You mean, aside from the chance to do four awesome workouts with your friends? By joining our online community, you’re increasing CF 312’s odds of winning some really awesome improvements for our facility AND the ability to qualify a community team for the 2016 Granite Games.

What are the Granite Games?

The Granite Games is a CrossFit competition beginning with a qualifying round of workouts (similar to the CrossFit Games Open.) Top individual and team finishers from the qualifier are invited to compete at the Granite Games in Minneapolis on September 9-11, 2016.

Are the Granite Games for you?

Anyone is welcome to participate. The Granite Games has RX, masters and scaled levels, and each week both communities and individuals are eligible to receive prizes ranging from equipment for our gym to prizes for individuals like jump ropes and Kill Cliff.

What’s the cost?

$25 per athlete, paid directly to the Granite Games when you sign up.

When will the workouts take place?

Starting June 9th and running for four weeks, the Granite Games workouts will be programmed for every class on Friday. If you can’t attend a Friday class, you can make it up during Thursday or Sunday open gym hours.

Interested in competing on the Community Team?

The top 2 male and 2 female athletes from CrossFit 312 may be invited to represent our gym and compete at the Granite Games in Minneapolis on September 11-13, 2016. (Pending qualifying scores.) If CrossFit 312 doesn’t qualify a Community Team and you would still like to compete in Minnesota, you can register as a Team of 3 once the Qualifier has been completed. However, you must sign-up and participate in the Qualifier to register a Team of 3 in Minnesota.

Ok, I’m in, how do I sign up?

Sign up now to help our community crush the Online Qualifier! Make sure to select ‘CrossFit 312’ as your community. The deadline to register is June 13th.

More information on the Granite Games can be found here.

Unbroken Push-Up Challenge

Kill Cliff and The Navy SEAL Foundation are partnering to raise money for a great cause.

It’s simple… You just need you to do as many unbroken push-ups as you can do. Easy right?

Here’s the Deal:

  • Film yourself and your friends doing as many UNBROKEN push-ups as you can.
  • Upload that video to Facebook.
  • Tag CrossFit 312, Kill Cliff and the Navy SEAL Foundation.
  • For every video submission Kill Cliff will donate $0.10/unbroken push-up.

Check out the video on Kill Cliff’s Facebook page for more info!

It’s pretty much that simple. It will only take a few minutes, you can do it anywhere, and we would love for you to get creative with it.

Submissions valid starting now until April 24th.