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.
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.
Box Squat
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
7/30/10 WOD
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.
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.
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.
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
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!
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
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
Part A:
Push Press
2-2-2-2-2
Part B:
Death by Pull ups
Part C:
500 meter Row
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.
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!
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
Pick a workout from this past week and go for it.
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
Part A: Press
9×3 @ 60% of 1RM
Part B:
9-7-5
Muscle ups
Full Snatch 135#/95#
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.
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
