Wednesday, November 30, 2011

WOD - THURSDAY, DECEMBER 1ST 2011

* GREAT JOB TODAY TO EVERYONE.  SEAN AND I WERE TALKING ABOUT HOW MUCH PROGRESS YOU ALL ARE MAKING AND HOW GOOD THE FORM LOOKS FROM EVERYONE.  IT MAKES US REAL HAPPY TO SEE EVERYONES PROGRESSION.  KEEP THE INTENSITY UP AND YOU WILL SUCCEED!  

** KEEP UP WITH YOUR NUTRITION!  TOMORROW TRY ADDING GREENS TO ALL YOUR MEALS AND SEE HOW MUCH BETTER YOU FEEL.


DR.SEAN GETTING INFORMATIVE AT CROSSFITS' FIRST NUTRITION TALK



HANDSTAND HOLDS!



STRENGTH
1-1-1-1-1-1- SPLIT JERKS


WOD
AMRAP 20 MIN
5 POWER CLEANS (145/100)
10 TOES TO BAR
15 WALLBALLS (20/10)

RESUKTS FROM 11/30/11

Tuesday, November 29, 2011

WOD - WEDNESDAY, NOVEMBER 30TH 2011

* OPEN WOD #1 WAS DEF TOUGH TODAY.  GREAT JOB ON FIGHTING THRU THE DOUBLE UNDERS AND POWER SNATCHES.  MAKE SURE ALL OF YOU GUYS KEEP PRACTICING THOSE DOUBLES.

SKILL
3 SETS SUPERSETS
MAX TIME HANDSTAND HOLD
25 ABMAT SITUPS
WOD
AMRAP 15 MIN
9 DEADLIFTS (155/100)
12 HAND RELEASE PUSHUPS
15 BOX JUMPS (24/20)




RESULTS FROM 11/29/11

Monday, November 28, 2011

WOD - TUESDAY, NOVEMBER 29TH 2011

* WE HAVE MADE A SCHEDULE CHANGE.  STARTING NEXT WEEK THERE WILL BE NO MORE NOON CLASSES. WE WILL BE HAVING 9:30AM CLASSES MON, TUE, THUR, AND FRI.


** http://games.crossfit.com/content/open-summary
CHECK OUT THE WEBSITE ABOVE TO SEE HOW YOU COMPARE TO THE REST OF THE WORLD IN ALL OF THIS WEEKS WORKOUTS!

**** YOU GUYS HAVE BEEN MAKING AWESOME GAINS.  REMEMBER YOU CAN COME IN HERE AND WORK YOUR ASS OFF BUT YOU HAVE TO MAINTAIN A GREAT DIET.  REMEMBER SOME RULES - LEAN MEATS, GREENS, NO ADDED SUGARS, NO STARCHES, NO ALCOHOL, PLENTY OF WATER, SOME FRUIT, NUTS AND SEEDS.

JOHN, ANT, AND DAWN WORKING ON THOSE THRUSTERS.  LOOK AT THAT AWESOME SHIRT DAWN IS WEARING.  GO GMEN!!!

* ANYONE GONNA TAKE OUT KHALIPA TOMORROW??

SKILL
TEAM ROWS - EACH MEMBER OF THE TEAM WILL ROW 500M

WOD
AMRAP 10 MINUTES
30 DOUBLE UNDERS
15 POWER SNATCHES (75/55)

RESULTS FROM 11/28/11

Sunday, November 27, 2011

WOD - MONDAY, NOVEMBER 28TH 2011

STRENGTH
BACK SQUAT
5-5-5 (FIND YOUR 5 RM)

WOD
7 MIN AMRAP 
3 THRUSTERS 
3 C2B PULLUPS 
6 THRUSTERS
6 C2B PULLUPS 
9 THRUSTERS 
9 C2B PULLUPS 
12 THRUSTERS
12 C2B PULLUPS

CONTINUE GOING FOR AS LONG AS YOU CAN

* SCORE = TOTAL REPS COMPLETED.

DOES LIFE GET ANY BETTER THAN THIS?

RESULTS FROM 11/27/11

Saturday, November 26, 2011

WOD - SUNDAY NOVEMBER 27, 2011

*BEACH WOD TOMORROW. EVERYONE MEET AT THE GYM. (INCLUDING YOU, NEIL!)*

WOD

TEAMS OF 3:
OVERHEAD LUNGE WITH PLATE
MAX REP KB SWING
MAX REP SANTANASTY

RESULTS FROM 11/26/11

Friday, November 25, 2011

WOD- SATURDAY NOVEMBER 26, 2011




WOD
21-18-15-13-11-9-7-5-3-1
SUMO DEADLIFT HIGH PULL (115/85)
LATERAL SHUFFLE (ENDS OF BAR)
     *TOUCH LEFT/TOUCH RIGHT = 1



RESULTS FROM COMPETITOR FRIDAY NIGHT!

RESULTS FROM 11/25: "NICOLE"



Thursday, November 24, 2011

WOD - FRIDAY, NOVEMBER 25TH 2011

* HOPE EVERYONE HAD A GREAT THANKSGIVING.  BE READY TO COME IN AND ROCK AND ROLL AND PUT IN A SOLID 30 DAYS TILL XMAS.


STRENGTH
8X2 - DEADLIFTS (CHOSE WEIGHT THAT IS DIFFICULT BUT CAN MOVE WITH SPEED THRU MIDDLE OF EACH REP AS WELL AS BEING ABLE TO TAP AND GO)

WOD
"NICOLE"
5 ROUNDS
400M RUN
MAX REPS PULLUPS

SCORE = PULLUPS COMPLETED

FRANK SHOWING OFF A GOOD FRONT RACK POSITION





- CLOSE RACE HERE! IF KAIT NAILS THAT SNATCH (HA) SHE WOULD HAVE WON.

Wednesday, November 23, 2011

WOD - THURSDAY, NOVEMBER 24TH 2011

- GYM IS CLOSED TOMORROW! HAPPY THANKSGIVING EVERYONE HAVE A GREAT DAY OFF.

WOD
GO FOR A 15 MIN RUN ON YOUR OWN AND EVERY 5 MIN DO MAX PUSHUPS TILL FAILURE.  ONCE YOU FAIL CONTINUE YOUR RUN.

SCORE = TOTAL DISTANCE COVERED AND PUSHUPS COMPLETED!

POST SCORES TO THE COMMENTS SECTION.


ANT WELCOME TO THE MUSCLE UP CLUB!

DAN WELCOME TO THE MUSCLE UP CLUB!

5PM PACKED HOUSE! GREAT JOB.
RESULTS FROM 11/23/11 - NOTICE SEANS NAME NOT CIRCLED IN A VICTORIOUS FASHION TODAY!


Tuesday, November 22, 2011

WOD - WEDNESDAY, NOVEMBER 23RD 2011

* 800 M RUNS IN A WORKOUT ALWAYS MAKE FOR A LONG TOUGH ONE.  AWESOME JOB TO ALL TODAYS ATHLETES FOR COMING IN AND PUTTING A NICE EFFORT IN!

** WARMUP WILL BE ON YOUR OWN ON WEDNESDAY.  COME ON IN AND YOU WILL HAVE 15-20 MIN TO WORK ON SOMETHING YOU SUCK AT, AS WELL AS ROW 750M.

WARM-UP/SKILL
750M ROW FOR TIME

WOD
5 ROUNDS
15 FRONT SQUATS(135/95)  * WILL BE CLEANED FROM GROUND*
10 HSPU

*OPTIONAL AUXILIARY WORK
- 3 SETS 10 BACK EXTENSIONS - 10 GHD SITUPS


- WANNA SEE SOME ATHLETICISM! CHECK THIS OUT.

RESULTS FROM 11/22/11

Monday, November 21, 2011

WOD - TUESDAY, NOVEMBER 22ND 2011

 - WELCOME TO THE CROSSFIT TOTAL EVERYONE!  REALLY GREAT JOB TODAY PUSHING YOURSELVES FOR EVERY LAST POUND YOU COULD SQUEEZE OUT.


SKILL
MUSCLE UP PROGRESSIONS
-FALSE GRIP
-PULL TO CHEST
- HEAD THRU
- DIP
- FULL MUSCLEUPS

WOD
3 ROUNDS
800M RUN
25 KB SWINGS(2/1)
15 C2B PULLUPS

LUCAS WORKING HIS OVERHEAD POSITION! IS HIS DEPTH BETTER THAN HIS POPS?

MIKE GETTING HIMSELF INTO THE MUSCLE - UP CLUB! CONGRATS BUDDY.

RESULTS FROM 1/21/11

Sunday, November 20, 2011

WOD - MONDAY, NOVEMBER 21ST 2011

* AWESOME TIME AT THE BAR CRAWL SAT NIGHT AND GREAT RELAXING WEEKEND.  LETS HIT IT HARD THIS WEEK AND REALLY GET AFTER ALL THE WODS!

SKILL
HOW TO APPROACH THE TOTAL



STRENGTH/WOD
"CROSSFIT TOTAL"


3 ATTEMPTS TO FIND YOUR 1RM OF:

BACK SQUAT
SHOULDER PRESS
DEADLIFT


*ANYONE BEATING THESE GUYS TOMORROW??

RESULTS FROM 11/20/11

RESUTS FROM THE FILTHY 50

RESULTS FROM 11/19/11

Saturday, November 19, 2011

WOD - SUNDAY, NOVEMBER 20TH 2011

* SWEATY, INTENSE AND PACKED IS A GREAT WAY TO DESCRIBE TODAYS WOD. GREAT JOB TO ALL ON THE WOD TODAY.

** RESULTS FROM SATURDAY WILL BE POSTED ON MONDAY.  SORRY FOR THE DELAY.

SUNDAY PARTNER WOD
* 1 PERSON WORKS - OTHER ONE RESTS OR THINK 1 ROUND ON AND 1 ROUND OFF.

"THE CHIEF"

W A PARTNER
AMRAP 20 MIN
3 POWER CLEANS (135/95)
6 PUSHUPS
9 AIR SQUATS

Friday, November 18, 2011

WOD - SATURDAY, NOVEMBER 19TH 2011

* HAPPY BIRTHDAY CHRIS VOGEL!

** THOSE WHO HAVE BEEN WAIT-LISTED YOU CAN COME TO CLASS. SATURDAYS AND SUNDAYS WE WILL NOT HAVE WAIT-LIST.  MAKE SURE YOU SIGN IN BUT EVERYONE IS WELCOME TO WEEKEND CLASSES. SEE EVERYONE TOMORROW AND GREAT JOB TODAY!
TURKISH GETUPS!

WOD
4 ROUNDS - 1 MIN STATIONS
1 MIN REST AFTER EACH ROUND
* SCORE = TOTAL REPS COMPLETED

BOX JUMPS
JUMPING PULLUPS
KNEES TO ELBOWS
PUSH PRESS
WALL BALLS


Thursday, November 17, 2011

WOD - FRIDAY, NOVEMBER 18TH 2011


* AWESOME JOB ON THE DOUBLE UNDERS TODAY.  HOW ABOUT ANNEMARIE CRUSHING THE WOD IN 11 MINUTES AND ON TOP OF THAT GETTING HER FIRST KIPPING PULLUP.  CHECK OUT THE VIDEO BELOW!



**ALSO ANOTHER GREAT VIEW WAS THE 9:30 GUYS GETTING UP ON THE PULLUP BAR AND CRANKING OUT PULL-UPS AND TOES TO BAR AFTER 3 SHORT WEEKS.  A LITTLE PRACTICE AND HARD WORK GOES ALONG WAY.


*** CONGRATS TO THE GRADUATES OF OUR ELEMENTS PROGRAM.

**** BAR CRAWL SAT NIGHT STARTING AT 5PM AT CROSSFIT KING OF THE BEACH THEN WE WILL WALK OVER TO THE BAHIA LOUNGE, HIT UP ALL THE BARS ON THE SOUTH SIDE OF BEECH ST THEN MAKE OUR WAY OVER TO SWING BELLYS AT 9PM FOR THEIR 5 YEAR ANNIVERSARY!


7PM ELEMENTS

7:00AM ELEMENTS!

10:30AM ELEMENTS!


STRENGTH
MAX REPS DEAD-LIFTS IN 2 MIN (275/185)

WOD
3 ROUNDS ALL WITH (1.5/1 POOD) - SO YOU GUYS KNOW THATS 53LBS/35LBS.
15 TURKISH GETUPS - RIGHT ARM
15 TURKISH GETUPS - LEFT ARM
15 KB SWINGS

RESULTS FROM 11/17/11
* ADD KAIT FITZGERALD WHO DID THIS ON HER OWN AT 15:57 RX!






Wednesday, November 16, 2011

WOD - THURSDAY, NOVEMBER 17TH 2011

* ELEMENTS CLASSES REMEMBER YOUR NUTRITION LOGS TOMORROW PLEASE!
** GREAT JOB TODAY EVERYONE.  TOTAL MENTAL CHALLENGE WITH THE MAX HEIGHT BOX JUMPS.  NICK HAD THE TOP SCORE WITH 50 INCHES AND KAIT AND ANNEMARIE HAD THE TOP GIRLS WITH 37 INCHES.

STRENGTH
1-1-1-1-1 - PUSH PRESS

WOD
"PUSHING ANNIE"
50-40-30-20-10
DOUBLE UNDERS
HAND RELEASE PUSHUPS



RESULTS FROM11/17/11

Tuesday, November 15, 2011

WOD - WEDNESDAY, NOVEMBER 16TH 2011

* GREAT JOB TODAY EVERYONE! SOME AWESOME MILE TIMES AND REAL GOOD WORK ON THE 100 RING ROWS!  THESE ARE ALL "ACTION" SHOTS/ ORGANIZED NAP TIME DURING CLASS.

** ELEMENTS GROUP PLEASE WRITE DOWN 2 DAYS WORTH OF YOUR DIET SO WE CAN GO OVER THIS ON ELEMENTS 6.  PLEASE DO NOT FORGET!

6AMERS
9:30 CREW

5PMERS

6PMERS


SKILL
15 MINUTES TO FIND YOUR MAX HEIGHT BOX JUMP!

WOD
21-15-9
2 FOR 1 WALL BALLS
WALLBALL SITUPS
SUPERMANS WITH 2 SEC HOLD AT TOP

POST WOD MOBILITY
PIGEON POSE
SAMSON STRETCH

RESULTS FROM 11/15/11



Monday, November 14, 2011

WOD - TUESDAY, NOVEMBER 15TH 2011


- DO WE HAVE ANYONE THAT IS DEVELOPING INTO ONE OF THESE?


PRE WOD MOBILITY


THEN:

WITH A 35 MIN TIME CAP:

1.  1 MILE RUN TIME
2.  100 RING DIPS IN AS FEW SETS AS POSSIBLE

*****SCORE = TOTAL TIME TO FINISH EVERYTHING AND TOTAL SETS TO FINISH RING DIPS


RESULTS FROM 11/14/11





Sunday, November 13, 2011

WOD - MONDAY, NOVEMBER 14TH 2011

* GUYS LETS MAKE SURE IF WE ARE SIGNING IN FOR CLASS PLEASE MAKE SURE YOU ARE THERE OR CALLING US TO CANCEL.

30 BURPEE WARMUP OR WORKOUT ?
STRENGTH
10-3-10-3-10-3 - BACK SQUATS (2 MIN IN BETWEEN SETS)

WOD
"TABATAS"
PULLUPS
PUSHUPS
AIR SQUATS
PLANK HOLDS
ROW FOR CALS

RESULTS FROM 11/13/11



Saturday, November 12, 2011

WOD - SUNDAY, NOVEMBER 13TH 2011


Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence,        Afghanistan when an IED he was working on detonated.
Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

WOD - PARTNER "HANSEN"

AMRAP 20 MINUTES
30 KETTLE BELL SWINGS (2/1.5)
30 BURPEES
30 SITUPS

1 PARTNER WORKS AT A TIME...YOU MAY SPLIT THE REPS UP ANYWAY YOU BOTH WOULD LIKE! 


Friday, November 11, 2011

WOD - SATURDAY, NOVEMBER 12TH 2011

GREAT JOB TODAY EVERYONE ON THE LONG AND BRUTAL WOD!





WOD
4 ROUNDS
400 M RUN
10 PULLUPS
10 HSPU

RESULTS FROM 11/11/11


Thursday, November 10, 2011

WOD - FRIDAY, NOVEMBER 11TH 2011

- HAPPY BDAY TO ONE OF MY BEST FRIENDS IN THE WORLD AND TRAINER AT CROSSFIT KING OF THE BEACH SEAN PASTUCH.

- SOME SWEET HIGHLIGHTS TODAY.  NICK WITH A 225LBS SHOULDER PRESS AND CHRIS POUNDING OUT 250+ DOUBLE UNDERS IN ELEMENTS 3.  WE ALSO HAD  ANTHONY AND ANNEMARIE NOT DROPPING THE KB ON THE OHS WOD!

STRENGTH
2-2-2-2-2- DEADLIFTS - (REST 2 MIN IN BETWEEN EACH SET)
CONGRATS ROB WELCOME TO THE MUSCLE UP CLUB!

WOD
"SEAN" (BIRTHDAY - 11/11/83)
AMRAP 28 MINUTES
11 BOX JUMPS (30/24)
11 RING DIPS
8 KNEES TO ELBOWS
3 SANTANASTIES (20/10)


RESULTS FROM 11/10/11


Wednesday, November 9, 2011

WOD - THURSDAY, NOVEMBER 10TH 2011


* THINK YOUR IN SHAPE?  CHECK OUT THE WOMEN OF CROSSFIT!


HAPPY BDAY TO THE BIG DOG NICK RIGGIO AND HAPPY BIRTHDAY DANA FRANCIS EVEN THOUGH YOU TOLD NOBODY IT WAS YOUR BIRTHDAY!

- GREAT JOB TODAY ON THE 500M ROWS AND THE DEATH BY CLEAN AND JERK!  THESE TWO TOGETHER MEANS YOU HIT THAT WALL AND YOU JUST GOTTA PUSH THROUGH AND THATS EXACTLY WHAT ARE ATHLETES DID TODAY!



STRENGTH
1-1-1-1-1 - SHOULDER PRESS

WOD
AMRAP 15 MIN

OVERHEAD KETTLEBELL SQUATS - EVERYTIME THE KETTLBELL FALLS EVEN OR BELOW THE HEAD THE ATHLETE OWES A 200M RUN.


Tuesday, November 8, 2011

WOD - WEDNESDAY, NOVEMBER 9TH 2011

- BARBARA TODAY! WHAT A BITCH SHE WAS.  FANTASTIC JOB BY ALL ON A TON OF REPS AND DEF A REAL TOUGH WOD.

THE GROUP WORKING ON THEIR FLEXIBILITY.


WHO HAS TWO THUMBS AND PUKED TODAY?  THAT GUY ^


SKILL/ENDURANCE
500M ROW FOR TIME

WOD

DEATH BY C+J "DEATH BY CLEAN AND JERK"(135/95)
MINUTE 1 PERFORM 1 CLEAN AND JERK
MINUTE 2 PERFORM 2 CLEAN AND JERKS
MINUTE 3 PERFORM 3 CLEANS AND JERKS
...CONTINUE UNTIL YOU CAN NO LONGER COMPLETE THE REQUIRED REPS WITHIN THE MINUTE!

RESULTS FROM 11/8/11

Monday, November 7, 2011

WOD - TUESDAY, NOVEMBER 8TH 2011

- ANOTHER AWESOME DAY AT THE KOB!  PACKED HOUSE, SOME DEADLIFTS COUPLED WITH PISTOLS TO TAX THE CORE AND THE LEGS MADE FOR A REAL TOUGH WORKOUT.  GREAT JOB EVERYONE.

JESSE JUMPING OR FLOATING?


ENDURANCE
800M RUN FOR TIME

WOD
"BARBARA" 
5 ROUNDS - EXACT 3 MIN BREAK AFTER EACH ROUND
20 PULL-UPS
30 PUSHUPS
40 ABMAT SITUPS
50 AIR SQUATS

SCORE = TOTAL TIME INCLUDING BREAKS!(MUST TAKE FULL 3 MINUTES)