New Ownership, New Website

For today's WOD and all future WODs, please go here.

Tuesday 09.06.16

Sandbag Sunrise

On October 1, 2016, we will officially transfer ownership of WCFM to Coach Kyle. 

For information on payment for the month of September, please go here.

For information on changes to the WOD schedule and membership fees, which go into effect on October 1, 2016, please go here.

For today's WOD and all future WODs, please go here.

And an appropriate excerpt from the archives, 10.16.12:

The Difficulty of Change

...Because change is hard. REALLY hard. No matter how big or small the changes are. And you'll REALLY want to quit...And that's the nugget of truth for all of you holding on to the fear of change. Whatever positive change you are actively working towards or contemplating -- whether it is weight loss, a new job, quitting smoking, drinking fewer sodas per week, walking more, being a better friend, paying off debts, getting over a fear of public speaking -- it is worth it. Doing something new or different from the same old routine always puts me off balance, and maybe makes me grumpy for a little while, but the effort always pays me back with blessings I never expected and with blessings for which I never knew to ask. 

So, if you had a choice between a) making no changes and living with same old dissatisfaction, worries, and fears, or b) making a few small changes (or several HUGE changes) with the possibility of blessings that satisfy and fulfill you in ways you never anticipated, which would YOU choose?

My one piece of advice if you choose "b)"? Set realistic expectations, including the following: it is going to be more difficult than you think will be, it is going to take longer than you think it should, and looking too far ahead is always a fruitless endeavor. Sounds like CrossFit to me. Now leave those excuses at the door and get to work.

For today's WOD and all future WODs, please go here.

Friday 09.02.16

Installing the pullup rig at the old gym space

I'm nostalgic after yesterday's post about transferring ownership of WCFM to Kyle. I'm also aware there might be some confusion about paying for September.

• Anyone who has an autopay subscription through PayPal that starts AFTER the 9th of every month, you do NOT need to pay at any time this month. We will be shutting off auto payments from our end on September 9th.
•  If you pay in person on (or, let's be real, AROUND) the 1st of the month, please pay by cash or check ASAP. Jacob will be back next week if you would like to pay by credit. I will be at the gym Friday for the 4:30 PM WOD if you would like to pay by credit shortly before or after that workout. 
• If you have a punch card, please use up your punches this month. They will not be transferable once Kyle takes over on October 1. 

We want the transition between owners to be as smooth as possible, so please ask us any questions you have as soon as they arise. 

WOD

9 Rounds 

1 Curtis P (substitute in a jerk instead of a push press to finish)
--
Partner!
30 secs on 30 secs off then switch with partner.  

5 rounds each of each exercise:
- Wall balls
- Burpee CTB
- OH lunge steps 45/35
- 20 sec side plank, 5 push-ups, 20 sec side plank (pass fail on last exercise)

5 Years...and Beyond.

From stage to pullup station

Humble beginnings

Oh my. The day has come. We are selling our first baby.

NOT BROOKS, you weirdos.

We are selling our first baby, Warrior CrossFit Muscatine. Five years ago (which is not so long ago, but is SO. LONG. AGO), Jacob and I quit our jobs and hauled our two cats and worldly possessions back to our family here in Muscatine. We jumped into the void by opening a CrossFit box in a town that really had never heard of CrossFit. We opened in a building over 100 years old that was home to a bar with a shag rug full of fleas before we moved in, and that rattled and shook every time a loaded barbell dropped to the ground or the bass went too deep. Honestly, I’m surprised any of y’all took a chance on us in the early days — before there was a beginner’s class, before there was a concrete floor, before there was dedicated parking, before there wasn’t carpet involved in your WOD.

Jacob and I poured our hearts into building the WCFM community. We believe deeply in a life of functional fitness and striving for more — in and out of the gym. The box is basically an extension of how we live our lives. We believe progress in the gym is built on perseverance and persistence as well as dedication to the basics. It is no different for either of us outside of the gym. That is why our motto has always been “Tada gun irracht”, which is Gaelic for “Nothing without effort.”

Anyone remember the Holiday Stroll WOD-a-Thon?

Move in day at the current location

But now it is time for new challenges and priorities. For me, it is motherhood and caring for our two boys each day. During this season of life, anything outside of keeping these babies loved, fed, safe, and alive is very much secondary. I feel lucky when I can fit a WOD into my day. For Jacob, it is fatherhood and working his way toward a Doctorate in Physical Therapy through South College. This demanding 2-year program leaves little time for other endeavors.

We love our WCFM community. We are not going anywhere. You will still see Jacob coaching, just at fewer times. You will still see me, working out when I can between tantrums, naps, and feedings. We are transferring ownership to Kyle Jack, who we feel confident will carry on the values encapsulated by “Tada gun irracht”. He started with us as an athlete that knew little of CrossFit, but soon embraced the programming, movements, and ethos of functional fitness. Eventually, he created and ran our Beginners’ On-Ramp Program. Since then, he has become our second-in-command as Jacob continued his Air Force Reserve duties and I retired from coaching.

Kyle's 1st muscle up

Baby bells

Kyle is one of you — he started where you started and he continues striving for more. He’s been our teammate and cheerleader, an athlete, a coach, and now he will take over as fearless leader and champion of the WCFM community. We hope you continue to support him and this community as we transition through ownership. Please do not hesitate to ask us or Kyle any questions you have about what comes next for WCFM.

We are indebted to the Founding Members that had faith in us from that first crazy month and to those of you who have joined us since. CrossFit is nothing without the people sweating alongside each other. The friendships (and romantic relationships!) we have seen develop over these last 5 years are proof that we are doing something right. Thank you to each and every person who walked through our doors and filled out a waiver. Each of you gave us a reason to care, a reason to be better coaches, and a reason to make a positive impact on the wider Muscatine community. Thank you for believing in us and making this crazy leap worth every single ounce of the effort. You’ve made us better people.

A few things to note before we officially pass the torch on October 1, 2016:

• Kyle will be transferring everyone to automatic payments through a different payment system. Your fees will be similar or the same if you commit to a membership versus paying month-to-month. Stop in or email him at kylejack27@hotmail.com if you have specific questions.
• No need to cancel your current PayPal account. I will be pulling the plug on September 9th since everyone is pro-rated through the month.
• Punch card people -- all five of you :) -- Use up those punches by the end of September.
• There will still be a WCFM calendar photo shoot on Saturday, October 29th.

Again, do not hesitate to ask us or Kyle ANY questions about this new chapter in WCFM's story. We are confident that we are placing this community into very capable and caring hands.

WOD

15 Rounds

1 hang squat snatch + OHS (increase weight)
15 sec hollow body hold between rounds
--
4 rounds
10 CTB pullups
10 deadlifts
Each round separated by a 200 m run
**RX = unbroken pullups and deadlifts**
--
Cashout: 

50 perfect push-ups

Wednesday 08.31.16

WOD

10 rounds:  1 Power clean  1 push press 3 jerks. Work up to max push press weight 
Pistols between rounds
--
5 rounds
Row 250 
30 dubz
30 sit-ups
**Must accumulate 2 mins of GHD hold over course of WOD. 

Tuesday 08.30.16

WOD

1 squat clean plus 5 front squats:  6 sets. All sets 75 percent of Max squat clean or higher
--
Alt mins 18 mins
-bear crawl 40m
-6 thrusters 135/95

Monday 08.29.16

WOD

Olympic lifting technique followed by a short WOD, featuring Coach Kyle and Gabe. 

Friday 08.26.16

WOD

15 by 1 hang squat snatch just below knee
15 sec hollow body between rounds 
--
16 mins Alt mins with partner 
-Row cals
-5 meter handstand walk, Max hspus

Score is twofold: total cals and hspus

Thursday 08.25.16

WOD

0-7 mins:  establish 3 rm front squat
7-14:  establish 1 rm clean and jerk
14-21:  as many 100m lengths as possible 
21-28: 10 perfect push-ups 30 sec couch stretch each leg

Wednesday 08.24.16

WOD

9 by 1 Craig special plus jerk
3 pistols between rounds ea leg

18 min AMRAP 
15 stepups or box jumps
12 push press 115/75
9 TTB 

Tuesday 08.23.16

WOD

Every 30 secs for 10 mins: 

1 KB Turkish getup AHAP up and down 

--

Partner! 

4 rounds--1 round equals EACH athlete rowing AND holding KBs 

Row 250/200 meters While Partner Holds TWO (2) KBs at chest (53/35) 

**Cannot row if kettlebells leave that position**

Monday 08.22.16

JD and Angie Hunter, Sammie Kaufmann, Rachel Reifert, Cindy Sparkle, and Emoji chase their weakness at the 39th Annual Watermelon Stampede

WOD

5 by 5 

sumo DL

--
Alt mins 18 mins
-2 dl 315/225, 2 strict pullups, 2 TTB (orrr 2 muscle ups 1 strict pullup) 
-sprint 80m, 7 perfect push-ups

Friday 08.19.16

If you ever wonder why our blog posts have shriveled to a shell of what they once were, then know this: the only time I find to post is when I am nursing Baby Lou to sleep for the night and I am legitimately brain dead. Love you all. Mean it. Stay tight. 

WOD

10 mins for you and partner to find maxes of this complex:  squat snatch from ground; hang squat snatch 

Partner up!
Odd couple row 300/250 for 2 rounds ea
50 dl 225/155
Run 800m
75 burpee CTB--full extension not required

Thursday 08.18.16

WOD

6 5 4 3 2 1

push press. 
3 sec pause back squats same weight
--
15-12-9 

One bar loaded @ 115/75

Thrusters
Back rack lunges
HSPUs
1 pegboard ascent (just vertical) or 2 rope climbs between ea round

Wednesday 08.17.16

WOD

Work up to heavy single power snatch
30 ghds in between 

CF Open 16.3

7 min AMRAP:

10 power snatch (75/55)

3 bar muscle ups (scaled: 5 CTB pullups)

Tuesday 08.16.16

WOD

10 min to find heavy single squat clean and jerk:  80% 1 c and jerk every 45 secs for 6 mins

Tabata! 
4 rounds of this: L sit knees pulled in pass/fail

8 rounds:
Z press 95/65
Oh lunge 10 m 95/65 pass fail 
Push-ups 

Monday 08.15.16

WOD

6 by 2 by 2 front squat back squat 
3 KB lunges each leg in 53/35

--

"Fran"

21-15-9

Thrusters (95/65)

Pullups

Friday 08.12.16

WOD

Barbell complex
4 sets 
Light. Heavier. Heaviest. Lighter. 
1 every 4 mins 

40 30 20 10
KB snatch
Dubz

5 dl 315/225 and 5 m handstand walk to start each round 

Thursday 08.11.16

WOD

Weighted dip
8 by 3 up weight
--
30 rounds for time
1 burpee bj 30/24
2 hspus 
3 Russian KB swing AHAP 

Wednesday 08.10.16

WOD

Squat
3 on the front. Rack 3 on the back. Up wt 
--
Alt mins 16 mins
4 MU or 10 TTB 
36 air squats or 18 jumping lunges