Memorial Day Weekend Schedule:

Saturday May 25 -
7:30 am Super Strength Saturday
8:45 am Foamy Fun Endurance
Sunday May 26 -
Closed
Monday May 27 -
8:00 am - Murph
Closed for all other classes.
Normal business hours resume on Tuesday May 28th.

CrossFit Classes
Friday May 24, 2013
615 and 830 am

WOD
Taken directly from the 2011 Regional Team Events:

For time:
Row 20 calories
30 Burpees
30 Two-arm dumbbell ground-to-overhead (45/35lb DBs)
30 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
50 foot Sprint
Notes

Teams of four. This is a chipper workout. All four athletes perform the entire workout. Athletes begin behind the line. At Go, the first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. The athlete in front does not have to wait for anyone behind. A team’s result is the total time for all 4 members to go through the workout. There is a 20-minute time cap. If a team cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed.

So last night marked 4 weeks into our Bash Your Procrastinator's Journey - we are still hanging in with 12 athletes and they are making remarkable strides towards their nutrition and fitness goals. Every single athlete make improvements in their 1 min push up test and their box squat test.

There was some awesome weight and inches lost for all of these athletes....I can't wait for this next month to come through as we push it to the next level. In all these athletes lost 40.8 pounds and 41 3/8 inches...in just 30 days. Please make sure you let them know we are supporting them. Rumor has it some of them are planning on hanging out at CFM and doing the Murph WOD....this is going to be awesome.

Memorial Day Weekend Schedule:
Saturday May 25 -
7:30 am Super Strength Saturday
8:45 am Foamy Fun Endurance
Sunday May 26 -
Closed
Monday May 27 -
8:00 am - Murph
Closed for all other classes.
Normal business hours resume on Tuesday May 28th.

CrossFit Classes
515 and 830 am, 430 and 600 pm

Strength

15min (start the clock) to work up to a 1RM Clean & Jerk

Conditioning

KELLY

5 rounds for time of:

400m Run
30 Box Jumps 24/20
30 Wallballs 20/14

For the Whiteboard: You must JUMP for the box jumps - no step ups allowed. On your wallball's men hit 10' target and ladies hit 9' target....bottom below parallel in squat.

7:00 pm
Endurance with Cathy
TBA

Today we will celebrate Danny's 22nd Birthday. Danny has been in training and was unable to make it on his actual birthday which was May 16th. Danny has requested a very special birthday workout that is fitting in many ways. Danny is training to be a firefighter.....and he would like us all to do the "Chief" for his birthday WOD.

Danny, you have made many changes since you've been to the gym and we look forward to seeing you in the WOD's that you are able to make it into. Jim and I wish you the happiest CrossFit Birthday EVER even though it's a week overdue. Happy happy birthday to you!!!

CrossFit Classes
515 and 830 am, 430, 6 and 7 pm

WOD

"The Chief"

Max rounds in 3 minutes of:

135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Whatever your goal is, is achievable if you're willing to work.

CrossFit Classes
Tuesday May 21, 2013

WOD: (This same WOD will be used for the Foam Challenge Endurance WOD as well)


Buy-In: 50 Air Squats

21-15-9

Thrusters 115/70 lbs
Burpee Wallballs 20/14

Cash-Out: 50 Air Squats

Core:

Teams of 3:

A Rows while B and C work. Then rotate stations. Each person will work at each station 3 times

A – 200M Run Sprint
B – ME Medball Sit-Ups
C – ME Back Extensions

Listed above are the results for the May Challenge as of Wednesday May 15th. We will be re-ranking these on Wednesday May 22nd...we have had A LOT of changes come in this past week, I can't wait to see where everyone falls. Make sure you get your work done on anything you've received a zero in.

This weekend for Memorial Day we will be open for the 7:30 am Super Strength and we will have our last 8:45 Foamy Fun Endurance WOD.
We will be closed on Sunday May 26th.
We will be closed for all regular classes on Monday May 27th but will be open for our 8:00 am special tribute "Murph" WOD.

CrossFit Classes
Monday May 20, 2013
515, 730 am and 430, 6 and 7 pm

Gymnastics Skills
12-15 Minutes

Muscle Ups
Skin the Cats
Pull-ups
HSPU

WOD

Buy-In – 100m Overhead Barbell Carry 135/95

5 rounds for time of:

4 Muscle-Ups (Alt. 8 pull-ups & 8 dips)
8 Overhead Squats 135/95
12 Toes to Bar

Cash-Out – 100m Overhead Barbell Carry 135/95

It is the will to prepare to win that is important.

Are you preparing to win?

CrossFit Classes
Sunday May 19, 2013
2:00 pm

WOD

4 ROUNDS:

4min AMRAP

ME Calorie Row – 90 Seconds
400m Run
ME Kettlebell Complex/ 1 SDLHP, 1 Goblet Squat, 1 KB Swing 70/53

Rest 4 minutes between sets

Athletes will count their calories rowed and their complete set of kettlebell complexes.
Scores will be number of calories rowed + KB complexes completed each round for a total score of all 4 rounds.

Reminder: Saturday 7:30 am Free Community Workout. 8:45 am - Foam Fun Endurance WOD. Sunday 2:00 pm we WILL have CrossFit Class.

CrossFit Classes
Friday May 17, 2013
615 and 830 am

WOD

12min AMRAP:

6 HSPU
18 Lunges w/ Barbell in Front Rack Position 9L/9R -95/65
36 Double-Unders

Strength

Every 30 seconds for 4:30 (10 total reps):

1 Squat Clean, 1 Hang-Squat Clean + 1 Split Jerk @ 70% of 1RM
Reps -0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30

When Failing is Fun:

One of the most common reasons why people don’t set goals is because they are scared of failing. However, this fear of failure, and failure itself, should be embraced rather than rejected. “Failing” is actually a really positive thing in setting and achieving your goals. Here are three helpful things to remind yourself of when you sit down to set goals:

1) Fear is an indicator that we are doing something remarkable.
Stepping out of our comfort zone means we are stretching ourselves; we are going after something we really want or something that will really impact our life. Focusing solely on the fear distracts us from the remarkable results our goals will bring about. Use that fear as a motivator rather than a detractor.

2) Failing sometimes takes you off a path you never really wanted to be on.
Sometimes we set goals towards things we don’t really want. Not achieving that goal allows us to evaluate what we were going towards, or how we were going about getting there. It could be the end goal that needs tweeking, or it could be the approach we were taking to tackle that goal.

3) Setting a goal and falling short, is still better than not trying at all.
Your life without goals will remain pretty static over time. Setting an inspiring goal will immediately set you on a path of trial and error towards something great. Bumps along the way are to be expected, so just keep holding on! When it comes time to look back and see what you’ve accomplished, you’ll be astounded to see how far you’ve come – whether you fell short of your goal or surpassed it by a mile.

CrossFit Classes
Thursday May 16, 2013
515 and 830 am, 430 and 600 pm

WOD

For time with a 15min Time Cap:

Randy

75 Power Snatches 75/55

Once you have finished Randy - for the remaining time on the clock....
EMOM (Starting when the clock hits the beginning of a min) – 5 Hang Squat Cleans 75/55

Core:

3 x ME Weighted Plank

7:00 pm
Endurance Class with Cathy

2x

Run 200 meters do 25 burpees,

Run 200 meters do 25 Box Jumps.

Rest 1:30

Run 200 meters do 25 pushups,

Run 200 meters do 25 Knees to Elbows

Rest 1:30