REST.

Sometimes it's harder then it seems... 

Just remember to continue eating healthy, and drinking LOTS of water!

Aaron

My name is Aaron Miner. I have been pretty active my entire life. I grew up playing competitive soccer and running track or Cross country. I decided to join the Idaho National Guard in Sept of 1998 after one semester of college at Boise State. In the one semester, I participated in what was called the Ranger Challenge program. I didn't know what a Ranger was at that time. I just knew it was harder and the group was more dedicated than the others of the ROTC program. I joined the Guard and was sent to Basic Training a few months later. Once at Basic Training I realized that my life had to have fitness in it or I would not be happy. I was naturally a faster than average runner, and with my Ranger Challenge training, could do well at push ups and sit-ups. I did well in Basic and went on to graduate among the top of the class. I then went to Advanced Individual Training in Ft Huachuca AZ, and continued to enjoy the training I was receiving and did very well physically. I went on to run a few races while I was there 

and pushed others to strive a little harder than they would have on their own.

When I completed the training I was sent back to Idaho. Once at home I began to sell cars, and take care of a new family. I did not have a good relationship to say the least and found that fitness was the best and less expensive thing for me to do. It started one day when things did not go as planned at work or home. I ended up taking off and running about 17 miles. I was hammered for about 5 days after that!! I went on to train for Robie Creek that year and ran a time of 1:30 I believe. Things continued to get worse at home, so I decided to join the full time Army. I was sent to Advanced Infantry School at Ft. Benning GA, and again did very well. I was sent to Ft. Lewis WA. as my first duty station and spent 5 years there as an Infantry Battalion Scout with Second Infantry Division Stryker Brigade. I completed one year in Iraq from 2003 to 2004 and was forced to leave the military due to a family hardship. Right before I was released 

I did this crazy work out that left me sick in the corner, wondering what the hell happened to me. 

I was in pretty good shape I thought. I had been running and could do about 90 push ups in 2 minutes and about the same sit-ups. I am pretty sure that this new Officer had just introduced me to Crossfit. I out processed from the Army and two months later got hired by the Ada County Sheriff's Office as a Patrol Officer. I completed the Police Academy and was able to set a small record running the Swan Falls Damn Run. Not a bad run, 2.5 down and 2.5 back up to the top. I think the time was 37:48. I was told it still stands.. I am pretty proud of it! Once with the Sheriff's office I began to see people I worked with who were not all that impressive to look at. I remember the first thing we did each morning at the Academy was PT! The first thing each morning in the Army was PT. I knew what made me feel good about myself, being active. I began to go to the gym, but did not know how to do my own programming, or training. I knew how to run, do push ups, and sit-ups. That was it! I began doing the different machines at the gym, taking supplements and watching the trainers. I then paid about $1100 to be personally trained. I had one of the 3 trainers actually see what I wanted, and he tried. I ended up going to BSU sports medicine for a shoulder injury. 

I was told to look up this new program called Crossfit, that was giving people like me a challenge. 

It took about 3 months for me to get started, but by March 2006 I had begun Crossfit. I had no idea what I was doing. What the F was a clean and jerk!!?? I began by doing all the body weight exercises I could do and the easier workouts that I could figure out. I did the WODs at Idaho Athletic Club. I did this for about 3 years. I had persuaded a few of the people in the gym, along with my mother to try it with me. It was amazing! I began to get fed up with all the people on my circuits, or equipment that I had set up. I signed up for my first level one certification in Portland OR at Crossfit HEL in 2008. I did my first FRAN with the proper equipment in 3:36. It was 3 second slower than the fastest guy!! I then continued to do Crossfit where I could and when. I had been a part of Boise Crossfit, and Crossfit Refinery. Both great gyms and great trainers. 

I just always wanted to run my own gym and train my own clients. 

In 2011 I began to train clients in my garage in Boise. Calli was my first client. We had a few more come in and out. I ended up moving to south Boise and began to train a different group there. I was able to build up to about 20 consistent paying clients. I went to a recertification for my level one in February 2011 at Crossfit Refinery. Once I was certified to the new standards, I began to look for a business. I ended up meeting John Hassell at the cert in February. We both had military back grounds and similar interests and decided to partner up with our Business. We Opened the first gym, Expedition Crossfit and in January 2013 opened the second Expedition Crossfit BFE.

www.expeditioncrossfit.com

WOD feb 26

BENCHMARK WOD

What is a BENCHMARK?

bench·mark

/ˈbenCHˌmärk/

Noun A standard or point of reference against which things may be compared or assessed.

Verb Evaluate or check (something) by comparison with a standard: "we are benchmarking our performance against external criteria". Benchmark workouts are not usually repeated often. This allows you to track your progress.

"HELEN"
3 rounds for time
400 m Run
21 KB Swings (1.5 pd)
12 Pull-ups

(CrossFit Journal, a great resource for everything CrossFit on CrossFit.com site. One article was an interview with Greg Glassman, the founder of CrossFit. When asked what’s with the girl names Mr. Glassman responded, ” I think anything that leaves you laying on your back gasping for air wondering what just happened to you should be named after a girl.” So there it is, the reason for the names from the man himself.)

3 Rounds

400M RUN

(rowed/ice on ground)

21 KB SWINGS (1.5 pood)

(i used 44lb)

12 PULL UPS

(i used the black band-least resistant-PR)

(my time: 14:47)

Below is a good video for progression on pull-ups. I started with jumping pull-ups, worked my way to the least resistance band. 

Below is a good progression for the KIP in kipping pull-up.

Getting better at pull-ups sometimes comes with a price! Tore my hands for the first time! Ouch! As bad as it hurts, i'm a little bit proud of it. :)

WOD feb 25

ROW YOUR HEART OUT!

WOD

1K ROW

rest 4 min

1K ROW

rest 4 min

500M ROW

rest 2 min

500M ROW

rest 2 min

250M ROW

rest 1 min

250M ROW

DONE

(my time 28:24)

This is a awesome video to watch for technique 

Ready for the week!

WOD feb 22

Are you eating right?

WOD

4 Rounds for Time

21 TGU's

Turkish Get Ups

(don't feel bad, i didn't know what they were either, but let me tell you... I FOUND OUT!)

400 m Run

(my time was 30:59)

CrossFit Viva Facebook:

"The suck starts in the first minute of the WOD and the winner isn’t necessarily the most physically gifted. The winner is the person with the most guts: the person who can push no matter how bad it hurts or how much they want to stop and rest." 

-- CrossFit 203

WOD feb 21

BACK IN BUSINESS!!!

WOD feb 21

20 Min EMOM (Every Minute On the Minute)

2 Ring Dips 

   (i use the black band)

6 Push Ups

10 Sit Ups

-In this workout your "rest time" depends completely on you! Towards the end of twenty minutes i was literally getting off the floor from sit-ups just to hear, "three-two-one", for the next min! 

*MAKE SURE YOU ARE DRINKING ENOUGH WATER!!! 

WOD feb 7

2x max effort:

500m row

2 min rest between

Then:

Pause Front Squat

5 sets of 3 @ 60-70%

(Pause at the bottom of the squat for three seconds, hence "Pause" front squat)

Then:

12-9-6

(FYI: That is 3 rounds, starting with 12 then 9 then 6)

Thrusters (65/45)

Lateral Barbell Burpees

My time was 5:46 RX

Note: After my 2 500m rows I realized I hadn't been drinking water the last few days. My muscles started to cramp a little bit. I was very dehydrated. HIGHLY RECOMMENDED: DRINK WATER! You should drink half your weight in ounces daily. Your CrossFit performance will improve!!! 

WOD feb 6

*Before most WODs (if you are working with an affiliate) you will practice a strength or skill to start out... MOST of the time it will relate to the movements you will have in your WOD.

Strength or Skill: Hand Stands!

WOD

4 Rounds of:

1 min HS

1 min Air Squats

1 min Pull-ups

1 min DU

Rest 1 min

Personal Note: Don't cheat yourself within each min. GO HARD!
HAND STANDS ARE FUN! I will be working on these for a while!

Coming Soon!

We will be featuring CrossFit athletes and there stories! Please email me if you are interested in sharing your story. (Male or Female!)

CrossFit Total

My CrossFit Total: 355

How do you get a CrossFit Total?

You add together the weights for your 1 rep max (1RM) for:


Press
(mine was 65lbs)


Squat
(mine was 135lbs)

Dead Lift
(mine was 155)

Putting it out there...

I HIGHLY recommend creating a CrossFit Athlete Profile! It lets you know exactly were you are in the grand scheme of things... It doesn't matter where you are, as long as you are doing your best and continually trying to improve! PR, that's what it's about. But seriously, go make your profile! I just did!

www.crossfit.com

WOD feb 4

Strength or Skill: Muscle-up Progression

WOD

3 Rounds of:

250 Row

9 C2B

9 Ring Dips

My Time: 8:02

WOD feb 1

1K Row

20 MedBall Sit-ups

30 Air Squats

1K Row

20 MedBall Sit-ups

30 Air Squats

1K Row

My Time: 18:41


This workout felt good! I have some lower back problems that make me cautious of different movements... I found rowing helps my lower back 100%! DO IT!