Daily WOD

The Night hours on Friday the 11th have changed..  Well just one class, there will be no 6:30 pm class.
Normally the classes go till 7:30 pm on Friday nights.  So this Friday the last class will start at 5:30 and go till 6:30pm.

Sorry for any inconvenience.

Skill:
Shoulder Press
1 Rep MAX

Skill:
Overhead Squat
1 Rep MAX

Workout:
12 Min Amrap
5   Power Clean @165/115
10 Toes to Bar
15  Push Ups

He’s Back, Shirtless!!!!!!!!
Kusinetz!!!!!   Turn off the Heat and Crack the Windows the human Polar Bear is back in town!!!
After a short Sabbatical he decided to make his return:

And Already it was too hot for him this morning at 43 Degrees.

“Frenchy” after completing the 20th round of the Burpee Ladder:

21o Bupee
Incredible!!!!!!

Skill:  30/30 3 minute ea. exercise
Hollow Rock
V UP
Crunch
Planks (15 Sec. regular plank, 15 seconds PULLING!)

Workout

“TOMMY V”

First posted March 12, 2008
115-lb. thrusters, 21 reps
15-ft. rope climbs, 12 ascents
115-lb. thrusters, 15 reps
15-ft. rope climbs, 9 ascents
115-lb. thrusters, 9 reps
15-ft. rope climbs, 6 ascents

*****PUT YOUR SCORES IN WODIFY*****

9:30 am class tackling the Burpee Ladder!

How’s the new flags look?
If anyone wants to bring one of their flags in to hang, please do so.

Skill:

Deadlift
1 Rep Max

Workout:

Amrap in 15 minutes
2 Muscle Ups
4 Hang Snatch @155/105
Run 200

*****Remember this Sunday the 13th is the Grand Opening / Charity Event !!!!!*******

This Sunday the 12th we’ll be having our Grand Opening Party and some sort of Charity Event.  Originally it was supposed to be Barbells for Boobs but Lindsay didn’t like that Idea so she changed it, which in turn makes us have to change it.
We’ll be starting the festivities at 11 am.
Everyone show up, I’ll get some fun shit oh and bring some peeps with you too torture into joining.

Amongst all this moving and stuff how has everyone been doing on there diets?
Don’t let that go!  Your diet is the most important part of looking great.  Which is why it’s the hardest part.
Working out is easy right?  Eating well however is the more difficult part.  But, if you want to look awesome you have to eat well.
If you don’t know what to do try just eating clean, meat, veggies, good carbs, good fats and at least 6 times a day.
It doesn’t have to be perfect but it has to be something right?

Eating well can be difficult at times.  If you’re not eating enough food it can be very difficult!
I know when I am hungry I get cranky.  So cranky to the point my whole demeanor changes and I start to look funny!!

That’s not a happy place!  So make sure you eat enough, if you’re hungry after the first two weeks of eating well you are definitely not eating enough food!!
You have to eat!!!  If you eat well you will not get fat!!
Speaking of Fat, who’s doing the Body Fat Truck?  He’ll be here this weekend, the sign up sheet is in the window at the gym.
There’s not many people signed up, he can’t make it unless there is a good number of people

Skill:
Hollow Rock
V-Up
Crunches
Planks
30/30 3 sets each

Skill:
Back Squat
Find your 1 rep max
Use something like this
10 Reps
8 Reps
5 Reps
3 Reps
1
1
1

Workout:
Burpee Ladder
1st minute 1 Burpee
2nd minute 2 burpee
3rd minute 3 burpee
4th minute 4 Burpee
and so on…
Try to go as far as you can
give this a real go ahead!
Don’t just say “this sucks and not try hard”

Here’s some important info:
The original planned grand opening and Barbells for boobs for this Sunday has been moved to Next Sunday, which would be the 13th.
I don’t think the charity will be Barbells for Boobs, I think Linsay decided to have a different charity event and you know what happens when Linsay says she wants something!  It has to happen!

Here’s Amy Winters training as hard as she can.  For those of you who think you can’t do Crossfit or think it’s too hard for you or just generally like to make excuses maybe you should tell Amy your excuses and see how she feels about them.
This chick knows how to train.  She doesn’t take her training lightly not to mention her running.
I think Amy may be able to outrun Tucci!!!
I’m not saying she can, just saying maybe it’s possible, but I don’t know.
Just throwing it out there

Life doesn’t accept excuses,  Just perseverance and determination.

Skill
Assault Bike Sprint
As many calories in one minute

Skill:
1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat
Perform this Complex at the top of every minute for 7 Minutes

Workout:
10 Rounds
10 Deadlift 135/95
10 Push ups
For Time

 

Place is coming out awesome!  We’re almost done with everything (I’ll be saying that for the next 5 years!)
We had a record Class size our first class the on Tuesday, all the classes have been crowded the energies been fantastic!
Everyone has been so motivated and on top of all that The Fucking System Cranks!!!!  Like Metallica in Old School when they kidnapped OLD BLUE!

You’re my BOY BLUE!

This place is a Dream come true and you’re all the little people in the a fantasy land
Da Plane Boss Da Plane!  WE got New Members from all over the places near by, let everyone know we moved into town!

We are going to be starting to find our new Maxes next week.
This is important so please pay attention.

STARTING NEXT WEEK, PLEASE PUT YOUR INFO IN WODIFY, IF YOU ARE NOT SIGNED UP PLEASE LET THE COACH KNOW SO WE CAN SIGN YOU UP.
IT’S REALLY IMPORTANT THAT YOU DO SO, NOT JUST FOR YOUR WORKOUTS BUT FOR YOUR ATTENDANCE ALSO.
THANKS A LOT
WODIFY COSTS ME $300 A MONTH SO IF NO ONE WANTS TO USE IT PLEASE LET ME KNOW AND I CAN CANCEL IT.

Skill:

30/30
3 sets each
Hollow Rocks
V UPs
Crunches

Skill:

Hang Power Clean
7 x 2
EMOM

Workout:

Take 65% of your Hang Clean weight and use it for the Wod

10-9-8-7…
Box Jump @30/24
Hang Power Clean (look Up!)
Toes To Bar

The First Class at the New Place!  Which is F’n Sickkkkkk!!

The New Gym is Awesome!!!!!
Did I mention it’s awesome?  It’s freaking Crazy!!!!! HOLLA!!!

We’re almost 100% Complete!!!

Skill:
Deadlift
7 x 2

21-15-9
Cal Bike
Squat Snatch 95/65 (These are full Squat Snatches)
Burpee
Swings @55/35

 

This is it! The last week at this gym before we move on Saturday.  The gym will be closed this weekend, Saturday the 29th and Sunday the 30th.
We’ll be open at the new space on Monday the 31st for normal hours.

*** Remember, the Night Hours have changed at the New Space.  So starting on Monday the 31st the new night hours will be:

3:30 PM
4:30 PM
5:30 PM
6:30 PM
AND 7:30 PM WILL BE OPEN GYM TIME TILL 8:30 PM.

After we move in we’ll be finding our 1 rep maxes again.  We’ll go through all the exercises for a month to finish them all.

Skill:

Back Squat
5 x 5

Workout:

With a Partner
8 Rds each person does 2,000 meters
One person Rows 500 Meters
One person Completes this Complex as many times as possible till the 500 meters is complete
1 Double Swing  55/35
1 Double Clean
1 Double Squat
1 Push Press
1 Overhead lunge each leg
Keep Alternating

Skill
Bench Press
5 x 3
3 Reps EMOM

Skill
Turkish Get up
10 Reps HEAVY

Workout
3 Rounds
5 Min Amrap
5 Pull up
10 Push Up
15 Air Squat
2 Min Rest