Fundamentals – There is a New Fundamentals starting next Monday, 08/30.  The class will meet on the following dates @ 5am!

Monday, 8/30
Tuesday, 8/31
Thursday, 9/2
Friday, 9/3

Tuesday, 9/7
Wednesday, 9/8
Friday, 9/10

Today’s Links -

• The Grok Hang - Mark’s Daily Apple
• 1175lb Squat - Conditioning Research
• High Cholesterol, Statins and Diabetes – Free The Animal

Ally ready to throw bows if anyone gets in the way of her lunges

Mellissa working on her front squat

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Pull ups – Work on strict/kipping/weighted pull ups. If you can do strict pull ups, add weight, if you can’t, work on your kip.
• WOD – 5 Rounds for time
  • 150m Farmer’s Carry (100+/50+)
  • 15 Ring Rows
  • 10 Hand Stand Push Ups
• Plank – 2 minutes on front + 1 min on each side
• Stretch

Friday’s – For the remainder of the summer, the 6pm class on Friday’s is cancelled.

Today’s Links -

• Choosing Chicken; A Primal Purchasing Guide – Mark’s Daily Apple
• Get the kids moving - Conditioning Research
• The truth about alcohol, fat loss, and muscle growth – Lean Gains

Emily knocking out some push ups

Colleen and Billy looking diesel

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm UP
• WOD – 7 Rounds for time
  • 100m row
  • 2 Shoulder Press (95/65)
  • 3 Push Press (95/65)
  • 4 Split Jerk (95/65)
  • 5 Burpees
  • 6 Ring Rows
  • 7 Box Jumps (24/20)
  • 8 V-Ups
  • 9 Wall Balls (20/14)
  • 10 Double Unders
• 3 x 20 GHD Sit Ups
• Stretch

Today’s Links -

• A visual guide to sea vegetables – Mark’s Daily Apple
• In general the diet is the problem – Conditioning Research
• Sunshine of your love Part 7: Supplementation Source – Feasting on Fitness
• T Colin Campbell’s The China Study: Finally, Exhaustively Discredited – Free The Animal

Karen and her things

Leonor working on kettlebell swings

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• WOD – For time
  • Run 3 laps (approx 900m)
  • 50 Ring Rows
  • 75 Burpees
  • 100 Weighted Lunges (50 steps each foot – 45lbs/25lbs)
  • Run 3 laps
    • NOTE – You can partition the Ring Rows, Burpees and lunges however you like.  The runs must be completed as listed.
• 3 x 15 Knees to Elbows

I'm going to get in trouble for this. Shut up Erin. It's awesome.

PJ got his first muscle up on Thursday night.  He was so excited to do another one that I almost missed it!  Here it is though. Congratulation PJ!  Who’s next people!  Keep the dream alive!  We all know Dottie’s been giving it a valiant effort, but once she gets into the dip position her hook slips through the ring.

GOALS! – Here is a list of all the goals completed over the past two months.  Great job to everyone.  Time to write down your next goal for the end of June!

Nice job everyone!

Goals completed:

1. PJ – 30 Pull ups / 300# Deadlift / 1 HSPU to 1 abmat / 1 Muscle Up
2. Erin – 1 Hand Stand Push Up to the ground – I think Erin is the first lady to do this!
3. Niel – 5 Double Unders in a row
4. Steve – 250# Front Squat – 6 Muscle Up’s in a row.  Miss you buddy
5. Brian – 1 Muscle Up
6. Kate – 5 Pull ups with the purple band and then 5 unassisted pull ups!
7. Sara – Did not move to Ohio.
8. Jeanne – Graduated to pink band and then did 5 with the Purple!
9. Karen K. – Drastically improved her kettlebell swing.
10. Meredith –  1 Muscle Up!  - Mer is definitely the first lady to do this!

Dottie?

This is what happens when you improve your time on the Filthy 50 by 14 minutes! Go Kate!

JUMP!

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Additional Warm Up – Focus on an area that is obviously a problem area and stretch/mobilize the stuff out of it.  Foam Roll/Lacrosse Ball/Partner Stretch – Whatever it takes.
• Tabata – Complete 8 intervals of 20 seconds of work, followed by 10 seconds of rest at each of the five exercises listed below.  You do not move on to the next exercise until you have completed all eight rounds at the one prior.  If there are not enough rings for everyone, some people should start on Push ups and then go to Ring Rows and meet up with everyone @ V-Ups.  Your score is the total number of reps you get at each of the 5 exercises.  Each step during the lunges counts as 1 rep.  So left, right is two steps.
  • Ring Rows (Set the Rings to about hip height, walk the feet out until your body is at or about 45% and pull yourself into the rings.  Your body should be one straight line.  Don’t let that butt sag!)
  • Push ups – Gents chest to deck.  Ladies to one abmat.
  • V-Ups – Try to keep your legs as straight as possible and touch your toes.
  • Lunges – Take BIG steps.  Do not let that front knee go in front of your toes.  Try to keep your front shin vertical.
  • Burpees – You know the deal here.  Just do them!
• Finisher – Sprint around the building once as fast as you possibly can.  Record your time.

Several Happy Birthdays are in order.  I know have missed a couple so far this month, but Happy Birthday to Vincent, Melissa, Brian and Peter.  Sorry for being late, Vincent and Melissa, but I wanted to make sure you didn’t think I had forgotten.

NEW FUNDAMENTALS GROUP STARTING MONDAY, MARCH 15 – SIGN UP HERE

Today’s Links -

• Yogurt Mania
• Every Workout Matters
• More Modern Caveman in the news
• Australia takes the cake – I’ll take the meat
• Unconventional Body-weight exercises

Today’s Classes -

• 9:30am – CrossFit Free Intro
• 10:30am – Group CrossFit WOD

Sara rocking the thruster

When it comes to style, Jeff's a leader.

Firas is working on his goal to 30 Chest to deck push ups! Go Firas!

9:30am – Free Intro Class Schedule -

• Mobility Warm up
• Squat Instruction
• Workout – Complete as many rounds as possible in 12 minutes of
  • Farmers walk – 20 meters
  • 10 Ring Rows
  • 10 Box Jumps
• Finisher – Row 400m as fast as possible
• Stretch

10:30am – CrossFit WOD Schedule -

• Foam Roll / Moblity Warm up
• Practice Double Unders
• WOD – In teams of 3, complete 5 rounds each for time.  NOTE:  No team member can move on until all three members have completed the alloted reps at each station.
  • 15 Burpees
  • 20 Wall Balls (20/14)
  • 25 Box Jumps (24/20)
• Finisher – Max V-Ups in 2 minutes
• Stretch

• Katie did 25 squats in 30 seconds! Well on her way to improving her speed!
• Giuliana did 2 double unders in a row!  First string of consecutive double unders! Giuls also jumped to the 16″ box for the first time!  Go giuls!

Everyone is working real hard to reach their December goals.  Keep up the great work!

The 11:30am Class from this past Saturday gets after some Wall Balls…

Kate, Vincent, Meredith & Karen

Schedule:

• Mobility Warm up
• WOD Warm-up – Once through – 10 of each of the following: Air Squat/Front Squat/Overhead Squat/Pull ups/Push ups/Supermans/Sit ups
• WOD – “Sandy” – In 20min complete AMRAP
  • 5 Rings Rows
  • 10 Push Press (75/35)
  • 15 Reverse Lunges
• 3 x 10 Knees to Elbows
• Foam Roll / Stretch

Fundamentals – We meet tonight @ 6pm.  We will be going over the Push Jerk / Deadlift and Sumo Deadlift High Pull.

Kettlebell Swings and Box Jumps

There are three classes today.  Here is the schedule.

9:30am – Fundamentals Review

• Squat/Press/Deadlift Review
• WOD – Five rounds for time
  • 6 DumbBell Thrusters
  • 9 Ring Dips
  • 12 Box Jumps

10:30am – CrossFit WOD

• FRAN – 21-15-9
  • Thrusters (95/65)
  • Pull-ups

11:30am – Free Workout – Open to all

• 21-15-9
  • Reverse Lunges
  • Sit Ups
  • Ring Rows