Monday, September 30, 2013

WOD - TUESDAY, OCTOBER 1ST 2013

5PM!

YESSSSS!

5PM!

6PM!

CAMMMYYYY WELCOME TO THE DBAG LIST FOR LEAVING THE ROYGBV OF BANDS ON THAT BAR.  I COULD NOT FIND AN EMBARRASSING PIC YOU ARE LUCKY!




- MORE SALLY!!! FOR YOUR VIEWING PLEASURE!

WARM-UP
2 MIN DOUBLES (30 BURPEE PENALTY)
20 KBS AT 1 WEIGHT LIGHTER THAN WORKOUT WEIGHT - STRAIGHT ARMS
REVIEW AND DRILL HANG POWER CLEANS


STRENGTH
15 MIN TO FIND 3RM HANG POWER CLEAN

WOD
AMRAP 10 MIN
800M RUN
W REMAINING TIME
10 KB SWINGS (53/35) - STRAIGHT ARMS
10 BURPEE BOX JUMPS UP AND OVER (24/20)

RESULTS FROM 9/30/13

RESULTS FROM 9/30/13 
RESULTS FROM 9/30/13


2014 GAMES PREP TEAM RESULTS!






Sunday, September 29, 2013

WOD - MONDAY, SEPTEMBER 30TH 2013


* HAPPY BDAY TO PRESIDENT JACK SCHNIRMAN, AND MY MAIN MAN BRIAN EIDENS!!



PRESIDENT JACK!

ALIICIA!

GOOOOOOOD LORD!!! SEAN AND KIM AND THE PASTUCH FAMILY. WOOOOOOW!


WARM-UP
400M RUN
30 PUSHUPS
30 ABMAT SITUPS
REVIEW BACK SQUATS
REVIEW AND DRILL SQUATR SNATCH

STRENGTH
BACK SQUATS

WORKOUT
“SNAKEBITE”
21-15-9
SQUAT SNATCH (95/65)
C2B PULLUPS


RESULTS FROM PERV SUNDAY!

Saturday, September 28, 2013

WOD - SUNDAY, SEPTEMBER 29TH 2013

CREEPY WARM-UP
2 THERE AND BACKS EACH BUDDY CARRY
2 THERE AND BACK WHEEL BARRELS
400M RUN

PERV SUNDAY
W A PARTNER COMPLETE THE FOLLOWING
1600M RUN
2 DRIVEWAY THERE AND BACK BURPEE TIRE FLIPS
1600M RUN

2014 PREP TEAM RESULTS!

Friday, September 27, 2013

WOD - SATURDAY, SEPTEMBER 28TH 2013

BRI WORKIN ON HIS MUSCLE-UPS!

*** FREE INTRODUCTORY CLASS 8:00AM-8:45 FOR ALL NEW COMERS THAT WOULD LIKE TO TRY CROSSFIT! ***
- THIS IS FOR A PERSON WHO HAS NEVER DONE CROSSFIT AND WANTS TO SEE WHAT WE DO AND WHAT IT'S ALL ABOUT!

*** OPEN GYM - 9:00AM - 10:00AM***
1.  COME IN PREPARED WITH WHAT YOU ARE DOING.
2.  GYM WILL CLOSE AT 10AM.  IF YOU GET THERE AT 9:50 YOU NOW HAVE 10 MIN TO GET A WORKOUT IN. 
3. IF YOU ARE NOT FAMILIAR WITH A MOVEMENT OPEN GYM IS NOT THE PLACE TO "EXPERIMENT"
4. BE AWESOME!

RESULTS FROM 9/27/13!

2014 COMP TEAM RESULTS!

Thursday, September 26, 2013

WOD - FRIDAY, SEPTEMBER 27TH 2013


PERSCPECTIVE ON THAT STUPID RHABDO ARTICLE

I HAVE A FEW PROBLEMS WITH THIS ARTICLE. THE FIRST BEING THAT SOMEONE THAT HAS AN AWFUL EXPERIENCE WITH CROSSFIT GETS MORE PRESS THAN THE TENS OF THOUSANDS OF PEOPLE WHO ARE POSITIVELY TOUCHED BY CROSSFIT. SECOND. CROSSFIT DIDNT REINVENT ANYTHING. WE DIDNT COME UP WITH A PUSHUP. WE DIDNT INVENT THE CLEAN AND JERK AND SURE AS HELL DIDNT INVENT RUNNING, ROWING, KBS, GYMNASTICS, AND PULLUPS. IT IS SIMPLY A METHOD OF COMBINING METHODS OF FITNESS INTO A SMART AND EFFECTIVE REGIMEN FOR GENERAL FITNESS. NOTICE I SAID THE WORDS SMART AND GENERAL FITNESS IN THERE. I AM SICK OF THESE ASSHATS WITH A BUNCH OF MONEY, GO GET A WEEKEND CERT, OPEN A GYM AND THINK THEY HAVE ANY RIGHT TO TRAIN AND GIVE ADVICE TO PEOPLE. THE REAL ISSUE IS PEOPLE DONT KNOW ANY BETTER. THERE IS NO WAY OF SOMEONE KNOWING THAT A GYM IS GOOD BECAUSE EVERYONE AND THEIR COUSIN HAVE THESE RIDICULOUS WEBSITES STATING HOW MUCH OF AN EXPERT THEY ARE AT TRAINING. WHAT THE ARTICLE DOESNT EXPLAIN IS THAT THERE ARE ABSOLUTELY HORRIBLE GYMS OUT THERE. JUST LIKE THERE ARE GOOD AND BAD PERSONAL TRAINERS. THERE ARE PEOPLE OUT THERE THAT DONT HAVE A CLUE HOW TO PROGRAM, THAT DONT HAVE ANY CLUE HOW THE HUMAN BODY WORKS, BUT GO LISTEN TO SOMEONE TALK FOR A WEEKEND, GET A PIECE OF PAPER, WATCH A COUPLE YOUTUBE VIDEOS AND ALL THE SUDDEN ARE EXPERTS ON THE TOPIC AT HAND. IF THE GYM HAS TRAINERS THAT CONTINUALLY GO AND FURTHER THEIR EDUCATION, ATTEND SEMINARS, READ BOOKS, GET EXPERIENCE WITH INTERNSHIPS UNDER GREAT TRAINERS, HAVE HUNDREDS AND HUNDRES OF HOURS GETTING CRITIQUED THEMSELVES, GET CRITICISM FROM ACTUAL EXPERTS, AND ARE IN A CONSTANT METHOD OF LEARNING TO BETTER THEIR COMMUNITY THEN YOU ARE IN A MUCH BETTER ATMOSPHERE TO AVOID RHABDO OR INJURY IN GENERAL. MORAL OF THE STORY, DO SOME RESEARCH, TRAIN WITH PEOPLE THAT KNOW WHAT THE FUCK IS GOING ON, TRAIN WITH SOMEONE THAT UNDERSTANDS A CLIENTS LIMITS, TRAIN IN AN ATMOSPHERE THAT IS SUPPORTIVE BUT SMART, AND HAVE SOME PERSONAL RESPONSIBILITY TO GO OUT AND FIND A PLACE THAT HAS THESE THINGS. IT HAS TURNED INTO A "WHERE CAN I CROSSFIT THE CHEAPEST" WHEN IT SHOULD BE "WHERE CAN I TRAIN WITH THE BEST, THAT WILL MAKE ME THE BEST I CAN.

SEANS DOCTOR AND MORE INTELLECTUAL WRITE UP!

SEANS WRITE UP!   - CLICK SEANS LINK!


STRIKER GETTING SOME CF KIDS LOVE!

CASEY, JOSH AND JILL FRONT SQUATTING! BY THE WAY MY PIC TAKING IS BETTER THAN SUPERCLEARY. JUSTTTTT SAYIN.


WARM-UP
400M RUN
2 MIN PLANK HOLD - 65/45
20 STRICT PULLUPS
REVEW AND DRILL SNATCHES
REVIEW AND DRILL ROPE CLIMBS

STRENGTH
15 MIN TO FIND 1RM OF GIANT SNATCH COMPLEX:
1 HIGH HANG SQUAT SNATCH + 1 ABOVE THE KNEE HANG SQUAT SNATCH + 1 BELOW THE KNEE SQUAT SNATCH +1 SQUAT SNATCH
* CANNOT DROP BAR*

WOD
21 T2B
21 HAND RELEASE PUSHUPS
2 ROPE CLIMB (SUB - 10 RING ROWS)
15 T2B
15 HRPU
4 ROPE CLIMBS (SUB - 20 RING ROWS)
9 T2B
9 HRPU
6 ROPE CLIMBS (SUB - 30 RING ROWS)

RESULTS FROM 9/26/13

RESULTS FROM 9/26/13

ELEMENTS RESULTS 4!

2014 PREP TEAM YESTERDAYS RESULTS!



Wednesday, September 25, 2013

WOD - THURSDAY, SEPTEMBER 26TH 2013

WARM-UP
1 MIN DOUBLES
REVIEW AND DRILL HANG POWER CLEANS
20 FRONT SQUATS (BAR) IF DOING THE STRENGTH

* IF YOU ARE PARTICIPATING IN THE LURONG CHALLENGE YOU WILL BE DOING WOD #3...ALL MEASUREMENTS AND SCORES OF THE 3 WODS MUST BE SUBMITTED BY SUNDAY SEPT. 29TH BY 11:59PM

ENDURANCE
750M ROW X 3 - REST 2 MIN

OR

STRENGTH
5X5 FRONT  SQUAT @ 83% OF 1RM



GROUP WOD
10-8-6-4-2 - HANG POWER CLEANS (185/105)
200M RUN


LURONG CHALLENGE WOD #3
5 MINUTE TIME CAP

ROUND 1
10 HANG POWER CLEANS (135/95) (95/65) (65/45)
20 METER SPRINT

ROUND 2
8 HANG POWER CLEANS
40 METER SPRINT

ROUND 3
6 HANG POWER CLEANS
60 METER SPRINT

ROUND 4
4 HANG POWER CLEANS
80 METER SPRINT

ROUND 5
2 HANG POWER CLEANS
100M SPRINT



** EVERY HANG CLEAN NOT COMPLETED IN 5 MIN = 1 SEC PENALTY.

*** EVERY 10M INCREMENT NOT COMPLETED IN 5 MIN TIME CAP = 5 SEC PENALTY

RESULTS FROM 9/25/13

PREP TEAM 2014 RESULTS


Tuesday, September 24, 2013

WOD - WEDNESDAY, SEPTEMBER 25TH 2013

* HAPPY BIRTHDAY MIKE HYLAND!!!

6AM!


7AM!

9:30!


HEATHER!

EIDENS!


WARM-UP
800M RUN
10 MEDIUM WEIGHT KBS - STRAIGHT ARM
25 WEIGHTED ABMAT SITUPS
10 HEAVY WEIGHT KBS - STRAIGHT ARM
25 WEIGHTED ABMAT SITUPS

STRENGTH
5-5-5-5- WEIGHTED RING DIPS
THEN W/50% OF 5RM 1 SET ME RING DIPS
* USING A BAND FOR RING DIPS YOU WILL DO 1 SET ME PUSHUPS!

LURONG WOD 2 (12  MIN TIME CAP)
100 BURPEES
100 KBS (53/35)

* BREAK UP ANYWAY YOU WOULD LIKE!

RESULTS FROM 9/24/13

RESULTS FROM 9/24/13

2014 PREP TEAM RESULTS!

Monday, September 23, 2013

WOD - TUESDAY, SEPTEMBER 24TH 2013

* ANOTHER PACKED HOUSE AND SICK ENERGY AT THE GYM TODAY! GREAT JOB TO EVERYONE WHO COMPLETED LURONG WOD 1!

** THIS WILL BE THE LAST WEEK OF 7AM CLASSES, IT WILL BE A SEASONAL  (AKA: TEACHERS OFF CLASS)

BIG WEDDING WEEKEND FOR OUR KIP FAM! CONGRATS TO JACK AND JOANIE ON THEIR MARRIAGE ON SUNDAY.  HAPPY FOR YOU GUYS!!!


KEV GETS 3 TOP 10 FINISHES AT THE PUMP GAMES THIS WEEKEND. GREAT JOB BROTHER!
video
- 14 REPS IN 3 MIN!!!! @ 225#
5PM!


5PM!

5PM!

6PM!

6PM!

GIRLSSS!
BOYSSS!




WARM-UP
500M ROW
20 STRICT T2B
15 KIPPING T2B
REVIEW AND DRILL POWER/SQUAT CLEAN AND PUSH JERK


STRENGTH
FIND 1RM ANY CLEAN AND PUSH JERK (NO SPLIT)

WOD
AMRAP 10 MIN
ROW 1K
THEN W REMAINING TIME:
10 PULLUPS
5 PUSH JERKS (135/95) (NO SPLIT JERKS/ NO PUSH PRESS)



ELEMENTS RESULTS!
RESULTS FROM 9/23/13


RESULTS FROM 9/23/13

RESULTS FROM 9/23/13



2014 PREP TEAM RESULTS!

Sunday, September 22, 2013

WOD - MONDAY, SEPTEMBER 23RD 2013

* HAPPY BIRTHDAY JULIA!!!

CONGRATS TO SAM ON GETTING MARRIED ON SATURDAY! WE ARE SO PROUD OF ALL YOUR HARD WORK AND WISH YOU CONTINUED HAPPINESS.


AWESOME SHOT FROM THE GAMES AND THE BEGINNING OF THE BEATING MOLLY AND I TOOK!


WARM-UP
1 MIN DOUBLES
10 BACK SQUATS W BAR (REPS 2,4,6,8,10 = 10 SEC HOLD)
10 DEADLIFTS (95/65)
10 WALLBALLS W 1 WEIGHT LIGHTER THAN WORKOUT
10 WALLBALLS W PRESCRIBED WEIGHT

STRENGTH
BACK SQUAT 5X5@90% OF 5RM - 1 SET EVERY 3 MIN

WOD (18 MIN TIME CAP)

21-18-15-12-9-6-3 OF:
WALL BALLS (20/14)(14/10) (*MENS TARGET=10FT/ WOMENS = 9FT)
DEADLIFTS (115/75)(105/65)(85/55)
BOX JUMPS (24/20) (20/16)(16/12) - GAMES STANDARD

* EVERY REP NOT COMPLETED IN THE 18 MIN = A 1 SEC PENALTY! SO IF YOU MISS 12 REPS YOUR SCORE IS 18:12

** NOTE WE WILL NEVER EVER GIVE WOMEN 9FT AGAIN UNLESS ITS A CHALLENGE*

*** IF YOU ARE DOING THE LURONG CHALLENGE WE ARE SETTING A GYM GOAL OF 15,000M PER WEEK PER PERSON ROWED FOR THE FIRST 4 WEEKS! 

RESULTS FROM 9/22/13 - PERV SUNDAY