Posts Tagged ‘muscle ups’

Gymnastics Day

21 December 2011 Written by Andrew 16 Comments

12/21/11

Noah

Holiday Schedule:

Saturday: normal hours

Sunday: Closed

Monday:  Classes at 2 and 3pm

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Upcoming Endurance Events:

March 3rd: Springfield Stair Climb- more info to come

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Joint Mobility and Warm Up

WOD

Part A:

10 Min Muscle up/ chest to bar pull up work

Pick a number and perform that number of reps on the minute for 10 minutes.  If you cannot do muscle ups, you will do Chest to bar pull ups

Part B:

Flight Simulator

5.10.15.20.25.30.35.40.45.50.45…back to 5

Double Unders

All sets have to be unbroken, 20 min time cap.

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Competitors:

Rest Day


Press

16 December 2011 Written by Andrew 7 Comments

12/16/11

Saturday: There will be no classes this Saturday due to the Misfit Toys Throwdown we are hosting. Everyone is welcome to come watch, the spectators fee will be one new, unwrapped, child’s toy.

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Misfit Toys Throwdown

Anyone interested in Volunteering or Judging the event please contact Andrew at cfrevelation@gmail.com

Registration: Friday 5-6:30pm /Saturday 7:30am-8:20am
Mandatory Judges Meeting: 8:15am
Mandatory Athlete Meeting: 8:30am
First Heat: 9am (list of heats will be announced later this week)
Toys: Everyone is required to bring a new, unwrapped, kids toy.  If you do not bring a toy, you will not be able to participate until you get one.
Parking: All parking will be behind the building in the grass field.  You are welcome to bring a pop up tent, grill, tail gate. Please use the front door of the building to enter for registration.
Food: There will be no food for sale on location so plan accordingly.  There is a Stop and Shop, Big Y, and Shop Rite all within 2 miles of the gym.

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Upcoming Endurance Events:

March 3rd: Springfield Stair Climb- more info to come

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Joint Mobility and Warm Up

WOD

Part A:

Press

3x 70/80/ AMRAP 90%

Part B:

25/20/15/10/5

GHD Sit Ups

1/2/3/4/5

Muslce Ups

Complete 25 GHDs and 1 Muscle up, 20 GHD and 2 MU…

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Misfit Toys Competitors

Mobility/ mini WOD

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Competitors:

A: Press

3x 70/80/ AMRAP 90%

B: Weighted Ring Dips

5×10- pick a weight you can unbroken with

C: WOD from above

Muscle up and…

20 October 2011 Written by Andrew 28 Comments

10/20/11

Thought some of you relate

CrossFit Kids: There will be no classes on Thursdays until further notice.

Endurance Team: Practices will now be on Tuesday at 6 am and 5:30pm and Saturday at 12pm

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Anyone interested? Coming to Reebok One soon

This same event will be coming to Boston soon, just putting a heads up to anyone who might be interested.  I definitely plan on signing up for this event.

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Upcoming Endurance Events:

Oct. 23:  5k for Farmland in Hadley 

Nov. 13: 14 mile Trail Race, Mt. Toby

Nov. 23: 5 Mile, Manchester Road Race

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Joint Mobility and Warm Up

WOD:

Part A:

Deadlift

3×70% / 3×80% / 3x 90%

Part B:

3x

3 Muscle Ups

15 Burpees

30 Doubles

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Competitors:

Part A:

Full Clean and Jerk

1x 70%/ 1×75%/ 1×85%

Focus on being fast through the middle and getting under the bar.  Think perfect form.

Part B:

Deadlift

3×70% / 3×80% / 3x 90%

Part C:

WOD from above

Total

03 October 2011 Written by Andrew 16 Comments

10/3/11

Today is our CrossFit Total, for anyone who joined the gym within the past 3 weeks there is a different workout posted for you. Also, anyone doing Beast of the East this weekend there is an alternate workout posted.

Beast of the East:

When: October 8 & 9, 2011 (this weekend)

Where: Durham Fairgrounds, Durham CT

Who: 200 Individual Athletes (Divisions for Men and Women), and 40 teams of 4 athletes each (2 men and 2 women).

What:6 workouts will test all domains and modes of fitness.

In what will be the largest competition of its kind on the East Coast, the Beast of the East is giving CrossFit athletes an opportunity to step up and compete on a much larger scale than most are accustomed to. We’ve got sellout registrations and major sponsors and prize money lined up, coupled with a scenic New England location in beautiful early autumn. Come down and support all of our athletes competing this weekend!

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Nutrition Lecture:  October 6th at 5:30pm

This discussion will be led by Amanda Modeen, who is currently in the process of becoming a registered dietitian through the  Dietetics program at UConn. This discussion will cover how to meet all of your nutrient needs while being a CrossFit athlete on a regular schedule and on competition day.  It will also include tips on how to eat healthy with a busy lifestyle, accompanied by a number of delicious recipes. This discussion is free and open to all members! The 5:30 pm class will be cancelled on this day.


Barbells for Boobs: 

Oct. 15th, Support Barbells for Boob’s “Amazing Grace” fundraiser to benefit Mammograms in Action.  The CrossFit community’s first cause to benefit women and all the CrossFitters who love them.  Do you LOVE boobs? Really easy to sign up, just click on the link either above or on the right hand side bar.  Once on their site, search for CrossFit Revelation on the leader board.  Click on the registration link by our name.

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Joint Mobility and Warm Up

WOD:

CrossFit Total

Back Squat

Press

Deadlift

Once you are warmed up and have a few good lifts in, you will have 3 attempts to hit your max weight.  You must squat first, then press, and then deadlift.

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Alternate Workout

Joint Mobility and Warm Up

WOD:

Part A:

Back Squat

5@60% / 5@ 65% / 5@70%

Part B:

AMRAP 8

20 Double Unders

10 Power Snatch 95/65#

5 Muscle Ups

Luce

12 September 2011 Written by Andrew 17 Comments

9/12/11

Captain Ronald G. Luce, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

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The Complete Idiot’s Guild to Hormone Weight Loss:  Alicia’s new book has just hit the shelves!  Check out the press release Here.  Alicia is an awesome resource to our gym and she has agreed to come in next week and give  a quick talk about her books and how your hormones might be affecting you, next Tuesday 9/13 at 5:30 pm.  You can also check her book out here on Amazon.

Tuesday:  The 5:30 class will be cancelled for Alicia’s hormone talk.  The 4:30 and 6:30 classes will still run on their normal schedule.

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Barbells for Boobs: DATE CHANGED

Oct. 15th, Support Barbells for Boob’s “Amazing Grace” fundraiser to benefit Mammograms in Action.  The CrossFit community’s first cause to benefit women and all the CrossFitters who love them.  Do you LOVE boobs? Really easy to sign up, just click on the link either above or on the right hand side bar.  Once on their site, search for CrossFit Revelation on the leader board.  Click on the registration link by our name.

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Joint Mobility and Warm Up

WOD:

Part A:

Back Squat

5-5-5

Part B:

 
“Luce “
3 Rounds For Time:
1000 Meter Run
10 Muscle Ups
100 Squats
*Wear a 20# Vest For Added Fun
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