Aug 1 2010

The Gym is Closed

8/1/10 WOD

Today is a rest day and the gym is CLOSED.  Enjoy your day off, go for a run, hike, bike ride, or anything else to stay active.

If everyone could have their August dues in next month it would be greatly appreciated.

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Jul 31 2010

Dynamic Pressing

7/31/10

Thank you everyone for the birthday wishes, I do appreciate it.

Today is the last day of the month, if everyone could have their August dues in next week it would be greatly appreciated!

There is only 9am Class today! Classes on Sunday are cancelled.

Read all about the box squat

Box Squat

Warm Up

Part A: Press

9×3 @ 50% 1 RM

Part B:

2x

3 Overhead Squats w/ 135/95#

6 Push Jerks

9 Hang Power Cleans

12 Deadlifts

400 meter run

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Jul 30 2010

Sleds, Sand, and Squats

7/30/10 WOD

Are You Strong?

We need to start our fundraising efforts for Fight Gone Bad.  The top gym has already raised $6,500 and CrossFit Revelation has raised $0.  If anyone is interested in donating please do, but more importantly let’s spread the word and raise some money for a good cause.

I will open the gym up to the public on Sept. 25 for people who are interested in participating in the workout that are not members of the gym.  There will be the standard drop in fee of $20, but all of this money will be donated to Fight Gone Bad.  Spread the word and fill the gym!

Check out the Fight Gone Bad site for more details and to register.

Warm Up

Part A:

12×2 Box Squat w/ 50% 1RM

Part B:

12×2 Deadlift w/ 50% 1RM

Part C:

Stability Overhead squats 3x 20

Part D:

Partner workout

4 sled drags each

While one partner is dragging the sled, the other is running up the hill w/ a sand bag and performing 10 squats on top.  The team with the most amount of hill sprint rounds wins.

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Jul 29 2010

Put Up or Shut Up

7/29/10 WOD

Paleo Challenge Results

Jamie takes the title as the Paleo Challenge Champion! For the next month Jamie will be able to train for FREE.

Paleo Champion

We will start the next Paleo Challenge in September. If anyone is interested in seeing serious results with their training you should sign up.  This challenge is no joke, you will get results but you will have to work hard and change your diet.  I will put more information up when we get closer to September.

Warm Up

Part A:

Two minute drill

We will be stretching for 6 min, pick 3 two minute drills and loosen up

Part B:

Put Up or Shut Up

Run 1 Mile

100 sit ups

Run 1/2 mile

50 sit ups

Run 1/4 mile

25 sit ups

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Jul 28 2010

Beast of the East

7/28/10 WOD

The event on  September 4th will be a good lead up to…

November 6th, 2010

CFNE Presents
“The BEAST OF THE EAST.”

All day event with multiple challenges testing all areas of Fitness.  
Test yourself against the Fittest, Fastest, Strongest and best conditioned Athletes on the East Coast.

The Events will not be announced until the day of the competition.  Be ready for anything.

Everyone Welcome.

Registration is capped at 120 athletes and this event will sell out.
Sign up HERE.

Athletes meeting at 9:00am.
There will not be any scaling for this event.

I’ve already signed up for this, and will be competing.  This will be an awesome event to take part of and all are welcome to come spectate. We have 3 months of hard training in front of us for this, get ready and lets kill it!

Warm Up

Part A:

10 Skin the cats

Part B:

5x

15- Push ups (chest to floor, hands off ground)

10- Burpee Box Jumps- 24”/20”

5- HSPU

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Jul 27 2010

Death by Pull ups

7/27/10

Brett showing his HSPU's in Spain

Who’s interested in the throwdown on Sept. 4th?  Let me know and we’ll start a sign up list

Warm Up

Part A:

Push Press

2-2-2-2-2

Part B:

Death by Pull ups

Part C:

500 meter Row

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Jul 26 2010

Going Overhead

7/26/10

Going Overhead

Lately we have been doing a lot of two minute drills using lacrosse balls, bands, and rollers…all of this is to help get into a better overhead position. CrossFit Mission Gorge  just wrote a great article on exactly what we are trying to accomplish, check it out here.

Warm Up

Part A:

Front Squats

1-1-1-1-1

90-90-100-100+- 100+%

Part B:

Run 800 meters

30 Power Snatch 115#/ 75#

Run 800 Meters

We’ve done this workout in the past, look up your last time so you know what to beat!

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Jul 25 2010

Make Up Day

7/25/10

Hybrid Athletics Summer challenge is Aug 21st.  If anyone is interested in heading down to compete or just spectate you definitely should.  I would love to compete in this, but I will be returning from my honeymoon on this date.  The events are posted here, check them and see if this is for you.  The events are heavy.

The next Throwdown will be Sept. 4th, at CrossFit Iron Will. We are trying to organize competitions once every 3 months and rotate locations.  This event will be similar to the one we held in that there will be two divisions for scaled and RX’d athletes and this will be fun. This gives everyone just over a month to train hard and get ready to represent our box and all of the hard work we put in.

Freak Food Specials

Chilled Chicken Salad: Beat the heat with this cold poached chicken salad of apricots, apples and grapes in a homemade horseradish canola mayonnaise over organic baby lettuces

Stuffed Pork L’Orange: Pork loin stuffed with organic chicken sausage, golden raisins and pecans finished with an orange glaze over sweets

Beef Stir fry: Tender beef sauteed with asparagus, peppers, broccoli, mushrooms and squash in organic tamari sauce

Warm Up

Pick a workout from this past week and go for it.

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Jul 24 2010

Games Event #1

7/24/10 WOD

The 4 top times for this workout by the men in the games were sub 4 min, the top time being Chris Spealler at 3:29. The top time for the ladies was 5:04 by Kristan Clever, only the top 11 females finished this workout with in the 12 min time limit.

A great write up about the CrossFit Games by Pat Sherwood

Ben Smith, 20 years old, finished it in 4:01

Warm Up

Part A: Press

9×3 @ 60% of 1RM

Part B:

9-7-5

Muscle ups

Full Snatch 135#/95#

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Jul 23 2010

Rocks and Kegs

7/23/10

Forbes Magazine recognizing the growth of CrossFit

What do you guys think of CrossFit becoming more commercialized? A good thing or a bad thing? Post your thoughts to the comments section.

Warm Up

Part A: Box Squat

10×2 @ 60% 1RM

Part B: Speed Deadlifts

10×2 @  60% 1RM

Part C:

5 x Timed Sled Sprints w/ 130# 105 #

Part D:

10 Ground to Should w/ stone or keg

30 Burpees

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