REST

We would like to thank everyone for helping us achieve  such a successful 2011! We appreciate all of your business and continued commitment to The Gym. As we bring in the new year be sure to refocus on the important things in life and be a positive influence to everyone around you. We wish everyone a safe and prosperous 2012.

Beginning January 2nd.  We will not be posting times on the Board at The Gym or posting them on the blog until 8pm. There are many reasons for this and they have been brought to my attention by a number of individuals. CrossFit workouts are intended to be competitive however, when we allow the competitiveness to become a way to get around doing movements with proper range of motion and  sub -par effort then we have defeated the purpose. Everyone needs to go into every WOD with the intention of getting better and improving, not to beat a certain individual. Yeah I like that everyone is competitive because we all know that I am, but I want for 2 weeks for you to think of yourself and improve where you need to improve mentally and physically. Do not walk into any WOD with a plan, walk in with the intentions of going until you can no longer go. I want you to leave knowing that you left everything you had in The Gym. This all being said, I would also like to encourage everyone who is not currently posting to start posting and do your best to be consistant. I love reading the blog at the end of the night and seeing everyones results for the day. It gives me a lot of feedback that I would not normally get. So, 8pm everyone posts for 2 weeks. no numbers on the white board. Thanks guys.

Competitiors:

WOD 1: Run 10k.

WOD 2: 150 Burpees for Time.

WOD 3: 50 HSPU

REST

Have a happy New Years Eve! Be safe!

Deadlifts and Overhead Press 4X2 @ 90%

Beginner: Deadlifts and Overhead Press 4X5.

[youtube=http://www.youtube.com/watch?v=C35GBu-0rQo&feature=player_embedded]

Competitors:

Wod 1: 9 – 6- 3 Burpee snatches (42/60) over bar and strict Handstand Push ups.

Wod 2: Deadlift and Overhead Press 4×2 @90%.

Wod 3: 3 rounds for time Of 25yd sled push (100/150), 25yd Handstand Walks.

OFF

Competitors:

Wod 1 – 10 rounds of treadmill sprints (max effort), 3 muscle ups.

Wod 2 – Back Squats 4X2 @ 90%.

Wod – 3 4000m Row and 100 OHS(30/42) for time.

Back Squats 4X2 @ 90%. Then, 4000m Row and 100 OHS(30/42) for time.

Beginners: Back Squats 4X5. Then, 4000m Row and 50 OHS for time

[youtube=http://www.youtube.com/watch?v=nIvz2PHHCfQ&list=UUyScSacXeBQaZTpnNTfsn1A&index=1&feature=plcp]

Competitors:

REST – Ring Work

Clean and Jerk 4×2 @ 90%. Then, “Grace” 30 Power clean and Jerks for time. (42/62). Refer to Sept. 30th.

Beginners: Clean and Jerk 3×5. Then, “Grace” 30 Power clean and Jerks for time(25/35).

Competitors:

Wod 1- 21-15-9 Strict Pull ups, Pistols, ring L-sit leg raises for time.

Wod – 2 Clean and Jerk 4×2 @ 90%

Wod – 3 Same as Kilo

Snatch 4×2 @ 90%. Then, 5 Rounds: As Many Reps As You Can in 1 Min Each:
Box Jumps 24″
Wall Balls
Pull-Ups
1 Min Rest Between Rounds
The Score For Each Exercise Is The Lowest Number Of Repetitions Completed. Refer to 12/27/2010

Competitors:

Wod 1 – Death by Snatch (35/60) rest 2 min. Death by Handstand Push Ups.

Wod 2 – Snatch & Pwr Snatch 4×2 @ 90%.

Wod – 3 Same as Kilo Wod

MERRY CHRISTMAS!!!!

Enjoy your holiday and we will see you tomorrow.

12 Days of Christmas! 1 rope climbs, 2 (35/60) snatch, 3 Handstand push ups, 4 pistol squats, 5 tire flips, 6GHD Sit Ups, 7 (35/60) cleans, 8 Pull ups, 9 24″ box jumps, 10 10yd shuttles running (down and back), 11 overhead lunges 20K, 12 burpees.

Do this as you would sing “The 12 Days of Christmas”.

15 Power clean and Jerks (55/80), 400m Run, 12 PC&J, 400m Run, 9 PC&J, 400M Run

Beginners: 15 Power clean and Jerks (20/30), 400m Run, 12 PC&J, 400m Run, 9 PC&J, 400M Run

[youtube=http://www.youtube.com/watch?v=tt9P38sadaU&list=UU1ynubW3nX7PZ3-9PJI3riw&feature=player_detailpage]

Competitor:

Same as Kilo