* 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)
* 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)
* 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
** 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
* 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!
* 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
* 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
- 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)
* 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.
- 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!
- 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)