WOD - WEDNESDAY, MAY 1ST 2013

- THIS IS OUR NEW APPROACH TO TRAINING! THIS IS NOT CHILDREN FRIENDLY.

* HOW IS THE GET JACKED FOR SUMMER CHALLENGE GOING?? POST TO THE COMMENTS HOW YOU HAVE BEEN FEELING!  IF YOU HAVE QUESTIONS OR PROBLEMS ERICA OUR DIETICIAN SAID YOU CAN WRITE DOWN A 1 DAY FOOD DIARY AND SHE WOULD BE HAPPY TO REVIEW IT WITH YOU TO MAKE ANY CHANGES THAT CAN BE BENEFICIAL FOR YOU!

WARM-UP
200M RUN
10 GOODMORNINGS
REVIEW AND DRILL - 10 DEADLIFTS
10 DEADLIFTS (135/95)

SKILL OF THE WEEK
(WE DID NOT DO THESE TUE, CAUSE WE DONT WANT TO OVERWORK PISTOLS)
2 ROUNDS
10-12 PISTOLS
ME PLATE HOLDS

STRENGTH
12 MIN TO FIND 3RM DEADLIFT

WOD
FOR TIME:
21-15-9
DEADLIFTS @ 60% OF 3RM
BURPEES
THEN:
100 ABMAT SITUPS

GROUP RESULTS FROM 4/30/13

ELEMENTS 2

RESULTS FROM REGIONAL TEAM.

WOD - TUESDAY, APRIL 30TH 2013

MY MAIN MAN MATTY GETTING A MUSCLEUP AFTER TRY NUMBER 10,000 FOR THE YEAR!! HA CONGRATS BUDDY.

- THE LAST 1:15 OF KAIT AND MY 3 MIN MAX HANDSTAND WALK.  WE WALKED 440 FEET IN 3 MIN!

* THERE IS A 8PM TUESDAY NIGHT SORRY THE MINDBODY SYSTEM WAS NOT SETUP FOR IT.

**PACKED HOUSE ON A RUNNING DAY IN THE RAIN??? WOW IM VERY PROUD OF ALL OF YOU GUYS FOR COMING OUT AND ATTACKING WEAKNESSES!


WARM-UP
2 MIN DOUBLE UNDERS (EVERY REP UNDER 25 = 1 BURPEE)
1 MIN HS HOLD
REVIEW AND DRILL 10 FRONT SQUATS W 10 SEC HOLD AT BOTTOM OF EACH REP
REVIEW HANG POWER CLEANS

STRENGTH
FIND 3RM FRONT SQUAT
THEN 2X3@90%

WOD
20 HANG POWER CLEANS (135/95)
10 WALL CLIMBS
40 PULLUPS
10 WALL CLIMBS
20 HANG POWER CLEANS

RESULTS FROM GROUP WOD 4/29/13

ELEMENTS RESULTS!

COMPETITOR RESULTS

WOD - MONDAY, APRIL 29TH 2013

WE WON A COOL SWORD THAT WE GET TO KEEP FOR THE YEAR WITH OUR GYM NAME ENGRAVED ON IT!

GROUP SHOT FROM THE WEEKEND!

TRYING TO REMEMBER MY REP COUNT FOR THE FINAL WOD!

10AM PERV GROUP CRUSHING WALLBALLS AND A 5K ROW. GREAT JOB EVERYONE!

MOD LEAVING HIS SWEAT ANGEL!

* HAPPY 4TH BIRTHDAY TO STRIKER!

** REMEMBER WE WILL NOT BE BACK SQUATTING THIS WEEK! TUESDAY WE WILL FRONT SQUAT TUESDAY, DEADLIFT WEDNESDAY AND FRIDAY WE WILL OVERHEAD SQUAT TO START GETTING READY FOR OUR NEXT STRENGTH CYCLE!

WARM-UP
1 MIN THERE AND BACKS
1 MIN DOUBLE UNDERS
10 BURPEE BOX JUMP UP AND OVERS
DYNAMIC STRETCHES

SKILL OF THE WEEK
2 ROUNDS
8-12 PISTOLS
ME PLATE HOLDS (45/35)

WOD
7 SETS EACH FOR TIME
400M RUN
7 BURPEE BOX JUMP UP AND OVERS (24/20)
- REST 1:1

- SCORE WILL BE SLOWEST RD AND TOTAL TIME INCLUDING REST

*** DO NOT CHERRY PICK THIS!

RESULTS FROM PERV SUNDAY!

WOD - SUNDAY, APRIL 28TH 2013

* TEAM KIP IS SITTING IN 3RD PLACE AFTER DAY 1. WE WON EVENT # 1 AND ANT HIT A PR OF 265# CLEAN AND JERK AND KAIT HIT A PR OF 205# CLEAN AND JERK AND ACTUALLY HIT 215# CLEAN BUT MISSED THE JERK.  DAY 2 HAS MORE MORE WORKOUTS THAT ARE BETTER SUITED FOR US!!! WE WILL UPDATE THE BLOG TOMORROW WITH MORE DETAILS.  IF YOU WANNA SEE LIVE SCORING GO TO 

LIVE SCORING

PARTNER PERV SUNDAY
* ONLY REQUIREMENT IS THAT  YOU ARE CREEPY AS HELL AND WANT TO PUSH YOURSELF!

WOD
150 WALLBALLS
5K ROW SPLIT UP
- SPLIT UP ANYWAY YOU WANT!

WOD - SATURDAY, APRIL 27TH 2013

OPEN GYM HOURS

9:00AM - 10:00AM

RULES OF OPEN GYM
1.  IT IS NOT A COACHING SESSION.  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. DONT BE THE GUY TO ASK TO STAY AND USE EQUIPMENT, CLASS IS OVER AT 10AM.
4. IF YOU ARE NOT FAMILIAR WITH A MOVEMENT OPEN GYM IS NOT THE PLACE TO "EXPERIMENT"

RESULTS FROM 4/26/13

WOD - FRIDAY, APRIL 26TH 2013

*** HAPPY BIRTHDAY KIM! HOPE YOU HAD A GREAT DAY!!!!!

OUR TEAM INVITE TO REGIONALS!

MOLLY TEACHING THE KIDS HOW TO SQUAT!

THE CLASSIC CROSSFIT REST POSES.  WE HAVE THE 2 HANDS ON KNEES AND THE GOOD OLD "TEBOW"

THE ELEMENTS GROUP READY TO DOMINATE! WELCOME TO THE KOB/KIP FAMILY GUYS WE ARE EXCITED TO HAVE YOU!!!

THE MOON WAS NICE TONIGHT! LETS HEAR IT I KNOW, I KNOW

WARM-UP
400M RUN
30 PUSHUPS

SKILL OF THE WEEK
2 ROUNDS
HS WORK
10-15 GHD SITUPS

STRENGTH
FIND 2RM POWER SNATCH

WOD
5 ROUNDS
50 DOUBLES
10 POWER SNATCHES (95/65)

RESULTS FROM GROUP 4/25/13

RESULTS FROM ELEMENTS 6!

WOD - THURSDAY, APRIL 25TH 2013

BURPEE BROAD JUMPS!

WARM-UP
500M ROW
2 MIN ACCUMULATE MAX L-SIT TIME
10 KB SWINGS
10 KIPS
REVIEW PUSH PRESS


SKILL OF THE WEEK = OFF

STRENGTH
12 MIN TO FIND 3RM PUSH PRESS

- WATCH PUSH PRESS



WOD
3 ROUNDS
50 KB SWINGS (70/53)
25 PULLUPS

RESULTS FROM GROUP WOD 4/24/13

REGIONAL TEAM RESULTS!

WOD - WEDNESDAY, APRIL 24TH 2013

* TECHNIQUE SPOT ON TODAY GUYS. VERY HAPPY W THE PROGRESS AS USUAL.  CANT BELIEVE THE AMOUNT OF PR'S AND GETTING INTO OUR PROPER POSITIONS!

** CUSTOM FIT MEALS COOLER WAS DELIVERED TODAY BABBYYYY! SO WE ARE NOT LIVE ON THE WEBSITE BUT WILL BE LIVE IN ONE WEEK AND OUR FIRST ORDERS SHOULD BE ORDERED AND DELIVERED BY MAY 11TH.  

*** DAY 2 OF THE NUTRITION CHALLENGE IS IN THE BOOKS.  REMEMBER GUYS GREENS IN EVERY MEAL, AND STAY HYDRATED WITH PLENTY OF WATER.  FEEL FREE TO PACK ON THE QUESTIONS. STAY MOTIVATED AND KEEP YOUR EYE ON THE LONG TERM PRIZE!!!!

JOHN AND MAGGIE GETTING INTO A GOOD POSITION.

1ST-4TH GRADERS!

MOLLY TEACHING THE YOUNGSTERS FITNESS FOR LIFE!

WARM-UP
2 MIN DOUBLE UNDERS (UNDER 25 REPS = 1 BURPEE PER REP)

SKILL OF THE WEEK
2 ROUNDS
HS WORK
10-15 GHD SITUPS

WOD
AMRAP 25
800M RUN
300FT BURPEE BROAD JUMPS (3 THERE AND BACKS IN THE GYM)

RESULTS FROM 4/23/13

REGIONAL TEAM RESULTS!

ELEMENTS RESULTS!

WOD - TUESDAY, APRIL 23RD 2013

* 52 PR'S ON BACK SQUATS TODAY DOESNT GET MUCH BETTER THAN THAT! GREAT WORK TO EVERYONE ON A BRUTAL HIGH PACED EMOM. 

6AMERS ARE AWESOME!

1ST CROSSFIT KIDS CLASS!

WARM-UP
400M RUN
10 WALLBALLS
10 KIPS
REVIEW POWER CLEANS

SKILL OF THE WEEK
2 ROUNDS
HANDSTAND WORK
10-15 GHD SITUPS

STRENGTH
15 MIN FIND 2RM TNG POWER CLEAN

WOD
4 ROUNDS
3 POWER CLEANS (225/135) OR 80% OF TODAYS 2RM
5 MUSCLE-UPS (SUB 10 RING ROWS AND 10 RING DIPS PER ROUND)
10 BOX JUMPS (33/27)

SIDE 1

SIDE 2

REGIONAL TEAM!

AND THE BOARD IS BROKEN. SHE HAD A GOOD RUN!

WOD - MONDAY, APRIL 22ND 2013

* DAY 1 OF THE GET JACKED FOR SUMMER CHALLENGE STARTS AT MIDNIGHT TONIGHT! GOOD LUCK EVERYBODY, IF THERE ARE ANY QUESTIONS WE ARE ALL HERE TO SUPPORT AND HELP YOU IN ANYWAY POSSIBLE!!

DEADLIFT HOLDS!

WALLBALLS

WARM-UP
1 MIN DOUBLES
10 PUSH PRESS
10 BACK SQUATS

THEN:

SKILL OF THE WEEK
2 ROUNDS
HS WALKS/SHOULDER TOUCHES/HOLDS
10-15 GHD SITUPS OR WEIGHTED ABMAT SITUPS -

STRENGTH
15 MIN TO FIND 1RM BACK SQUAT
THEN 1 SET ME @90%

WOD
12 MIN EMOM
4 PUSH PRESS (135/95)
5 BACK SQUATS (135/95)
6 T2B
SCORE = SLOWEST RD

RESULTS FROM PERV SUNDAY 4/21/13

REGIONAL TEAM RESULTS

PARTNER PERV SUNDAY - APRIL 21ST 2013

- THANKS FOR EVERYONE WHO CAME OUT TO THE MEETING TODAY TO COVER THE GET JACKED FOR SUMMER CHALLENGE.  WE HAVE A TOTAL OFF 55 PEOPLE READY TO ROCK AND ROLL.  STARTING MONDAY FOR ABOUT 2 WEEKS EVERYONE MIGHT ENCOUNTER SOME GRUMPY PEOPLE!

PARTNER PERV SUNDAY

1 ROUND - 4 MINUTES ON 2 MIN OFF

WALLBALLS
PARTNER HOLDS BAR IN A DEADLIFT (155/105)

KB SWINGS (53/35)
PARTNER HOLDS A HS

BURPEE BALL SLAMS
PARTNER HANGS FROM PULLUP BAR

ROW FOR CALS
PARTNER HOLDS BAR IN FRONT RACK

T2B
PARTNER HOLDS A PLANK

- EACH TIME PARTNER DROPS THE STATIC HOLD YOU SWITCH AND THE OTHER PARTNER HOLDS!

NUTRITION MEETING TOPIC

REGIONAL TEAM WORKOUT

OPEN GYM - SATURDAY APRIL 20TH 2013

OPEN GYM

9:00AM - 10:00AM 

GET JACKED FOR SUMMER MEETING

12:00PM - 1:00PM

REGIONAL TEAM WORKOUT 

1:00PM - 3:00PM

- HOW MANY OF THESE QUESTIONS ARE WE GETTING TOMORROW??
- IS THAT WATER PALEEEEEEOO?
* FROM OUR STATEMENT LAST NIGHT WE ARE VERY HAPPY THAT MANY MORE OF OUR ATHLETES HAVE SIGNED UP FOR THE GET JACKED FOR SUMMER CHALLENGE.  WE NOW HAVE 54 PEOPLE SIGNED UP SO THE STAKES ARE HIGH AND THE PRIZES WILL BE NICE!  THE BIG PRIZE IS THAT EVERY SINGLE ONE OF YOU WILL BE IN THE BEST SHAPE OF YOUR LIFE IN 7 SHORT WEEKS!  

** CHALLENGE MEETING IS AT NOON TOMORROW! PLEASE BE ON TIME AND PRINT OUT BOTH THE 7 PAGE DOCUMENT AS WELL AS THE JOHNNY PAGS DOCUMENT.


RULES OF OPEN GYM
1.  IT IS NOT A COACHING SESSION.  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. DONT BE THE GUY TO ASK TO STAY AND USE EQUIPMENT, CLASS IS OVER AT 10AM.
4. IF YOU ARE NOT FAMILIAR WITH A MOVEMENT OPEN GYM IS NOT THE PLACE TO "EXPERIMENT"

RESULTS FROM 5/19/13

COMPETITOR RESULTS!

WOD - FRIDAY, APRIL 19TH 2013

* RIGHT NOW WE HAVE ABOUT 20 PEOPLE SIGNED UP FOR THE CHALLENGE.  HONESTLY WE ARE EXPECTING ALOT MORE PEOPLE TO TAKE ADVANTAGE OF THIS SITUATION.  ITS 50 DAYS OF YOUR LIFE TO MAKE THE BEST CHANGE YOU POSSIBLY CAN.  CAN YOU REALLY NOT GIVE UP DRINKING OR EATING BREAD FOR 50 DAYS?? COME ON GUYS YOU PUSH SO HARD IN THE GYM EVERYDAY WHY NOT GIVE 100% OUT OF THE GYM AS WELL?

**TOMORROW IS THE LAST DAY TO GET YOUR MEASUREMENTS AND PHOTOS TAKEN.

*** JOHNNY PAGS MADE A DOCUMENT AND A EASY WAY TO TRACK YOUR PROGRESS FOR THE CHALLENGE.  CLICK THE LINK BELOW FOR MORE INFO.

THE JOHNNY PAGS DOCUMENT

**** OPEN GYM TOMORROW FROM 10:30-12:30 IS CANCELLED SORRY FOR THE INCONVENIENCE.

- ONE OF MY BEST BUDDIES NIECE STARTING YOUNG! THEN SHE SAYS "CAN I HAVE A CUPCAKE BALL"

ELEMENTS LEGS NOW ELEMENTS HANDS!!!

WARM-UP
10 KIPS
10 BURPEES
10 AIR SQUATS
REVIEW AND DRILL HANG POWER SNATCH

STRENGTH
5X3 HANG POWER SNATCH @93% OF 3RM

WOD
"ANGIE"
100 PULLUPS
100 PUSHUPS
100 SITUPS
100 AIR SQUATS


- WATCH SPEALLER AND MY MAN CRUSH DOMINATE ANGIE.

RESULTS FROM PACKED APRIL 18TH 2013!

ELEMENTS RESULTS FROM ELEMENTS 3!