* IF YOU HAVE A BIN FROM THE FARMER PLEASE RETURN THEM ASAP! THANKS.
** HOW IS THE CHALLENGE GOING? IF YOU ARE PARTICIPATING, MONDAY WE WOULD LIKE TO DO A 1 WEEK CHECK IN.
WARM-UP
1 MIN DOUBLES
MUSCLE-UP PROGRESSIONS OR NEGATIVES
DYNAMIC STRETCHES
WOD
800M RUN
8 MUSCLE-UPS OR 16 PULLUPS AND 16 CLAPPING PUSHUPS
600M RUN
6 MUSCLE-UPS OR 12 PULLUPS AND 12 CLAAPING PUSHUPS
400M RUN
4 MUSCLE-UPS OR 8 PULLUPS AND 8 CLAPPING PUSHUPS
200M RUN
2 MUSCLE-UPS OR 4 PULLUPS AND 4 CLAPPING PUSHUPS
* TEAM ROW WAS A LOT OF FUN TODAY, GETTING SOME GOOD OLD FASHION TEAM COMPETITION WITH A BLISTERING 750M ROW PARTNERED W A DEADLIFT HOLD MADE FOR A LUNG AND FOREARM BURNER!
** STARTING MONDAY WE ARE OPENING A 7AM-8AM OPEN GYM. YOU MUST SIGN IN FOR THE OPEN GYM. AGAIN OPEN GYM MEANS COME IN AND WORK ON WHAT YOU WANT. IT IS NOT A COACHING SESSION SO IF YOU DO NOT KNOW THE MOVEMENT DO NOT DO IT. WE WILL ALSO BE GETTING RID OF THE 10:30AM CLASS SO THE SCHEDULE WILL BE AS FOLLOWS:
6:00AM-7:00AM - GROUP CLASS
7:00AM-8:00AM - OPEN GYM(MON-TUE-THUR-FRI)
8:30AM-9:30AM - GROUP CLASS
9:30AM-10:30AM-GROUP CLASS
WARM-UP
200M RUN
10 T2B
10 JUMPING LUNGES
10 HAND RELEASE PUSHUPS
10 PUSH PRESS(BAR)
20 FRONT SQUATS (BAR)
DYNAMIC STRETCHES
STRENGTH
15 MIN TO FIND YOUR 5RM FRONT SQUAT
WOD
50 OF EACH
T2B
10 BURPEES
JUMPING LUNGES(RIGHT/LEFT= 1)
10 BURPEES
HAND RELEASE PUSHUPS
10 BURPEES
PUSH PRESS (95/65)
10 BURPEES
* POWER CLEANS WERE AWESOME TODAY AND WE HAD SOME NICE STATS TODAY WITH A BUNCH OF ATHLETES DOING THE WOD RX'D FOR THE FIRST TIME W THE HEAVY KETTLEBELL. GREAT JOB TO ALL!
** EVERYONE PLEASE MAKE SURE YOU WRITE YOUR WEIGHTS DOWN AFTER EACH STRENGTH SESSION. THERE IS A METHOD BEHIND WHAT WE PROGRAM. WE DO NOT REMEMBER EVERYBODY'S SCORES. THIS WILL HELP YOU SEE YOUR PROGRESS AS WELL AS TAKE AWAY ALOT OF THE THOUGHT PROCESS BEHIND THE QUESTION "WHAT WEIGHT SHOULD I START WITH?" GET A NOTEBOOK MAKE YOUR LAST PAGE IN YOR NOTEBOOK YOUR MAX PAGE AND RECORD YOUR PROGRESS. CHECK OUT THE FUNNY LINK WE POSTED BELOW!
NICE JOB TO ALL AND CONGRATS TO THE NEW ELEMENTS GROUP. FOR THE RECORD WE ASKED YOU GUYS FOR YOUR NUTRITION LOGS AND WE HAVE RECEIVED 2. WE NEED ALL OF THEM!
WOD
20 WEIGHTED ABMAT SITUPS
20 DEAD-LIFTS
10 GOOD-MORNINGS
1 SET NEGATIVE HOLDS (IF YOU DONT HAVE STRICT PULL-UPS THIS IS SOMETHING THAT SHOULD BE DONE DAILY TO WORK ON YOUR RAW STRENGTH)
ENDURANCE TEAM ROW IS BACK!
EVERYONE ON YOUR TEAM ROWS 750M
* WHILE 1 PERSON ROWS, 2 PEOPLE AT A TIME ARE RESPONSIBLE FOR HOLDING A HEAVY BAR. YOU CAN SWITCH THOSE 2 PEOPLE AT ANY TIME.
RX - 275# (TEAMS WILL BE EVENLY MIXED)
** IF A BAR IS DROPPED THE ENTIRE TEAM INCLUDING THE ROWER MUST STOP AND THE WHOLE TEAM WILL DO 20 BURPEES EACH. YOU CAN CONTINUE THE ROW ONCE THE WHOLE TEAM IS FINISHED WITH THEIR BURPEES.
WOD
3 ROUNDS
10 DL (ELITE:275/185)(RX:225/135) (BAR MUST BE PLACED DOWN FOR REP TO COUNT)
50 DOUBLE UNDERS
TEAM SANDYASS CRACKS TAKING HOME THE SUNDAY TITLE!
** TOMORROW WE START OUR NEW 5X3 SQUAT CYCLE AND WILL BE FINDING OUR 3RM. EVERYONE COME OUT AND GET YOUR 3RM WEIGHT! WE WILL ALSO BE FRONT SQUATTING ON THURSDAY WHERE WE WILL FIND OUR 1RM.
*** I READ THIS AWESOME RANT THE OTHER DAY AND MOTIVATED THE HELL OUT OF ME.
“An athlete needs a coach to provide instruction, give
guidance and feedback,” he said, “but then it’s up to the
athlete to execute.”
Your physical strength is ultimately limited by your mental strength.
It’s a new week. Pick one fear, one weakness and own it this week. Focus on that element solely and create a path of destruction that leads to being a step closer to your ultimate goal.
We’ve all been to that place where we can’t run any faster, we can’t pick up the barbell. WRONG. We choose to not run faster, we choose to not pick up the barbell. You always have a choice. Eat or be eaten. Kill or be killed.
“I drove by the fork in the road and went straight” - Jay-Z
It’s a new week. Get hungry for success. You know what the bear does when he’s hungry? He EATS!“
WARM-UP
200M RUN
20 WEIGHTED ABMAT SITUP(45/25)
10 POWER SNATCHES
10 THRUSTERS
STRENGTH
15 MIN TO FIND 3RM BACK SQUAT
WOD
"HOPE”
THREE ROUNDS OF
BURPEES
POWER SNATCH (75/55)
BOX JUMPS (24/20)
THRUSTERS (75/55)
C2B PULLUPS
*****"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.******
RESULTS FROM 6/10/12
- DIDNT CATCH THIS THE OTHER DAY HERE IT IS 100 BURPEE PULLUPS IN A DRESS!
* JUNE 10TH IS MOLLYS BIRTHDAY SO HAPPY 27TH BIRTHDAY TO MY LOVELY WIFE MOLLY. WE ALL LOVE YOU VERY MUCH AND HOPE YOU HAVE A GREAT DAY.
** CROSSFIT FOR HOPE WILL BE THE WOD WE ARE DOING ON MONDAY. THIS WORKOUT IS FOR A GREAT CAUSE, SO COME ON IN AND BE READY TO HIT IT HARD.
PARTNER PERV SUNDAY
"TEAM TABATA"
8 ROUNDS - 20 SECONDS ON AND 10 SECONDS OFF. YOU WILL DO ALL 8 ROUNDS AT 1 EXERCISE AND THEN MOVE ON.
ROW FOR CALS
AIR SQUATS
PUSHUPS
MEDBALL CLEANS
DOUBLE UNDERS
10 METER SPRINTS
* SCORE WILL BE TOTAL TEAM REPS AT THE END OF THE WOD.
- JUST FOR THE RECORD THE BEST TEAM NAME HAS BEEN TEAM BUTT JUICE SMOOTHIE LETS TRY TO BEAT THAT TOMORROW.
* GREAT JOB ON HERO WOD HANSEN TODAY. DEF A TOUGH WORKOUT BUT AWESOME JOB DIGGING DIP AND GOING ALL OUT ON THAT!
THE 6AM MACHINES! I CANT SAY ENOUGH ABOUT THESE BREED OF PEOPLE. WAKE UP EARLY AND BUST THEIR ASSES AT 6AM IS TRULY UNREAL. WE ARE THRILLED W/ THE DEDICATION YOU GUYS BRING EVERYDAY.
OPEN GYM SATURDAY SCHEDULE
8-9 - ELEMENTS 3
9-10 - OPEN GYM 1
10-11 - OPEN GYM 2
11-12 - OPEN GYM 3
RULES OF OPEN GYM #1. IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT. #2. IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE. #3. GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO. EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. #4. YOU MUST SIGN IN FOR THE OPEN GYM. THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS. GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME. IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10! SEE EVERYONE TOMORROW!
RESULTS FROM 6/8/12
KIDS, DON'T GAMBLE... SPECIAL THANKS TO ROSE AND EYE FOR THE DRESS DONATION. SPECIAL THANKS TO ALEXANDER VIETMEIER FOR THE EDITING!
