WOD - SUNDAY, SEPTEMBER 1ST 2013

* JUST A REMINDER LABOR DAY WE HAVE 1 CLASS AT 9:30AM! BE ON TIME OR YOU WILL NOT DO THE WORKOUT. THE WORKOUT WE WILL BE DOING ON LABOR DAY IS THE HERO WOD "NUTTS"

** CONGRATS TO COREY FOR COMPLETING THE MINIMUM STANDARDS LIST AND JOINING OUR 2014 CROSSFIT GAMES PREP TEAM!  GREAT GUY, HARD WORKER AND VERY EXCITED TO HAVE HIM WITH US!

COMPETITOR RESULTS!  BIG DAY OF PR'S!

PERV SUNDAY WOD
THREESOME!
AS A TEAM ACHIEVE 6,000M BETWEEN ROWING AND RUNNING
PARTNER A - RUNS
PARTNER B - ROWS
PARTNER C - ME KB SWINGS!
* YOU CAN SWITCH AT ANY POINT AND WORKOUT WILL BE FINISHED WHEN YOUR TEAM HAS COMPLETED 6,000M.

** 2 SCORES ON THE PERV BOARD FOR TM.  TOTAL KB SWINGS AND TIME TO COMPLETE THE 6000M!

IN HONOR OR PERV SUNDAY AND SEAN LEAVING OUT HIS HSPU MATS.  HE DIDNT MAKE THE DBAG LIST CAUSE HE WAS TREATING PATIENTS AND WE THOUGH HE LEFT.

WOD - SATURDAY, AUGUST 31ST 2013

* REMINDER MONDAY'S HERO WOD WILL BE AT 9:30.  WE WILL START AT 9:30, IF YOU ARE LATE YOUR WOD WILL BE 100 BURPEE PULLUPS FOR TIME AND NO HERO WOD SUCK IT!

** DUE TO ONLY HAVING 1 PERSON TRYING OUT FOR THE COMPETITORS STANDARDS LIST  THE 10:30 KICKOFF WILL BE CANCELLED.

*** 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!

****AMANDA TODAY! HIGH TECHNIQUE AND THE GYM LOOKED GREAT AS A WHOLE.  SNATCHES COMING ALONG WAY AND WE HAD SOME MONSTER PR'S TODAY!

CHRIS G HAS MOVED AND WILL NO LONGER BE WITH US AT THE GYM. JUST WANNA TAKE A SEC TO WISH CHRIS GOODBYE. CHRIS IS TRULY A GREAT GUY, ONE OF THE HARDEST WORKING GUYS AROUND, AS WELL A GUY THAT WALKS IN THE DOORS AND WE GIVES 100% EVERY SINGLE DAY.   CHRIS IS A ABSOLUTE BEAST AND WE WILL DEF MISS YOU PAL.

EVAN GETS ON THE DBAG LIST!  YOUR SNATCH BAR LEFT OUT BROTHA!!!! 50 BURPEES COMING YOUR WAY.

EVAN WELCOME TO THE DBAG LIST!

BIG DOG MARCO GETS A MUSCLE-UP!!! ATHLETE #78 AT KIP! CONGRATS BUDDY.

ROB HITS A HUGE SQUAT PR! GOES FROM 395# TO 410# IN 4 WEEKS! PROUD OF YOU PAL.

RESULTS FROM AMANDA!

WOD - FRIDAY, AUGUST 30TH 2013

* FILTHY 50 HIT KIP TODAY LIKE A TRAIN AND GOT DOMINATED.  GREAT SCORES AND EFFORT PUT UP ACROSS THE BOARD!

** CONGRATS TO KERI FOR GETTING A MUSCLE-UP! JUST A AWESOME GIRL AND TOTALLY DESERVES THIS! HERE IS A VIDEO OF HER ALMOST HIT FROM REGIONALS AND THEN THEIR IS THE PIC OF HER HITTING ONE TODAY!

***  LAST CHANCE TO LET US KNOW IF YOUR COMING SATURDAY MORNING TO TRYOUT TO COMPLETE THE MINIMUM STANDARDS LIST.  IF WE DO NOT HEAR BY TOMORROW AM THEN WE WILL NOT BE JUDGING YOU. TOODLES!!!

**** CONGRATS TO ANDREW ILCH FOR COMPLETING OVER 19 MOVEMENTS ON THE MINIMUM STANDARDS LIST.  HE WILL NOW BE TRAINING WITH OUR 2014 GAMES PREP TEAM AND WORKING FOR A SHOT TO EARN A SPOT ON THE TEAM.

KERI GETS A MUSCLE-UP!!!!!!!!! YEAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA!!!
UH-OH GIRLS ONLY 1 SPOT LEFT FOR THAT FREE MONTH!

WELCOME TO THE KIP FAM AND CONGRATS TO THE NEW ELEMENTS GROUP!

ED!

ALI PUKING???

7AMERS!

ONE OF THE GREATEST PEOPLE OF ALL TIME - MY BROTHER MATT PRE CROSSFIT!

MATT ALMOST 2 YEARS LATER!!! SICK RESULTS.

WARM-UP

2 MIN SINGLES

1 MIN BACKWARDS SINGLES

REVIEW AND DRILL SNATCH

STRENGTH

15 MIN TO FIND 2RM TNG SQUAT SNATCH

* AFTER STRENGTH 3-5 MIN TO ATTEMPT/PRACTICE MUSCLE-UPS*

WOD
"AMANDA"
9-7-5
MUSCLE-UPS
SQUAT SNATCH(135/95)

                         

RESULTS FROM FILTHY 50

RESULTS FROM FILTHY 50

WOD - THURSDAY, AUGUST 29TH 2013

* GREAT DAY TODAY!!! A BUNCH OF ATHLETES WERE NAILING HSPU TODAY, AS WELL AS SOME JUST GETTING INTO THE HANDSTAND.  SUPER PUMPED ABOUT THE PROGRESS!

** LABOR DAY WE WILL HAVE 1 CLASS AT 9:30AM AND WILL BE DOING THE HERO WOD "NUTTS"

*** IF YOU PLAN ON TRYING TO COMPLETE THE MINIMUM STANDARDS LIST ON SATURDAY LET US KNOW IF YOU ARE COMING.  IF YOU DO NOT TELL US YOU ARE COMING WE WILL NOT JUDGE YOU.  SECOND IF YOU ARE NOT EVEN CLOSE TO COMPLETING THE MOVEMENTS WE WILL NOT JUDGE YOU.  IF YOU WANT OUR HONEST OPINION WE WILL DEF LET YOU KNOW.

HOW SATURDAY STANDARD TRYOUT WILL GO!

FLEXIBILITY!

PULLUPS!

WARM-UP
REVIEW/DRILL AND SETUP ALL MOVEMENTS FROM FILTHY 50

WOD
"FILTHY 50"
50 FOR EACH REP
BOX JUMPS (24/20)
JUMPING PULLUPS (EVERYONE IS DOING JUMPING PULLUPS/HEIGHT= PALM ABOVE BAR W FULLY EXTENDED ARMS)
KB SWINGS(35/26)
WALKING LUNGES (EVERY STEP COUNTS)
K2E
PUSH PRESS (45# EVERYONE)
WALLBALLS (20/14)
BURPEES
DOUBLE UNDERS

RESULTS FROM 8/28/13

WOD - WEDNESDAY, AUGUST 28TH 2013

* GREAT JOB TO ALL CLASSES ON TODAYS WORKOUT.  NICE TO BE OFF THE CLOCK AND LET EVERYONE HIT SOME TRUE MAXES.  SOME BIG PERFORMANCES TODAY!  HERE IS GREG HITTING A 54" BOX JUMP!

MY MAIN MAN JAKE HITTING HIS FIRST MUSCLE-UP BEFORE HE GOES BACK TO SCHOOL FOR HIS FRESHMAN YEAR.  CONGRATS PAL! BY THE WAY THAT IS MALE ATHLETE #76! LADIESSSSSS?????????????

ILCH HITS 275#

MARCO HITS 300#!

GYMNASTICS WARM-UP
200M RUN
LUNGE WALK TO HIGH KICK THERE AND BACK
20 ALTERNATING TOE 2 BAR
10 -  PUSHUP - WALK HANDS TO FEET
1 MIN STRADDLE HOLD W PVC PIPE
30 SEC HS HOLD - OR 3 ATTEMPTS AT MAX DISTANCE HS WALK


STRENGTH
3-3-3-3 - WEIGHTED STRICT C2B PULLUP
* DO NOT HAVE A STRICT C2B PULLUP = USE A BAND
** THIS IS A C2B PULLUP NOT MCWC2BP
(MY CHEST WAS CLOSE TO BAR PULLUP)

WOD
800M RUN
12 HSPU
600M RUN
10 HSPU
400M RUN
8 HSPU

RESULTS FROM 8/27/13

RESULTS FROM 8/27/13

WOD Tuesday, AUGUST 27, 2013

Great job today on those KB snatches and the squats are looking good!

No one to add to the douche list tonight so pat yourselves on the back for that one.

We had an exciting day at the gym today.  Probably the loudest the place has ever been was tonight when Anne Marie was over the rings on her muscle up attempt.  I think I see one in your future pretty soon Anne, no pressure ladies but we got two free months on the line and one might be gone soon!

Speaking of Muscle ups...

 Aaron rips one out strict style after his elements 4 class

And big Chuck says he's got some for us too!  The first elements class with two people into the muscle up class ever.  What's in the water out here?  Studs.

 

Christine and Julia Gettin after it at 8pm

Feeling lazy today and not sure if you want to come in?  Have one conversation with our bad ass at Lisa at 8pm and try to stay home... I dare you.  This woman is pure inspiration.  Great job Lisa!

Warm Up

1 Minute Doubles

25 Pushups

25 Sit ups

Review and Drill Cleans (from the floor)

Review and Drill Split Jerk

WOD

16 Minutes to Find 2RM Squat Clean

15 Minute to Find 1 RM Split Jerk From the Rack

12 Minutes to find 1 RM STANDING Box Jump (no steps)

Remember, box jumps are mental. 

See you at the gym.

WOD - MONDAY AUGUST 26, 2013

TGIM!

I hope you guys are ready for a big week of kicking ass.

This is a big week for our beach front competition, "Flex - On the Beach" as our next price jump is on Friday!  Make sure to let your friends know that if they want to sign up, the time is now!

Above is a picture of a rope that is not wrapped around a beam anymore.  Below is a picture of the two idiots who used the rope full well knowing the consequences of not putting it back.  The douche list.

Matt and Ilch, welcome to the douche list.  This is a very special version of the list, we want to make sure that you two actually know how to put the ropes up and take them down.  So your punishment is to put the ropes up, and take them down, 5 times each for time, instead of burpees.  Ilch, you knew this would be the punishment before you started.  The ladder is up front.

Mike, what do you have to say to Ilch and Matt about not hanging their ropes back up?

A busy Perv Sunday

Keepin' it classy





WARM UP

400 Meter Run
10 Pass Throughs
10 Kettlebell Shoulder Presses (each arm) - Light Weight
20 Back Squats Empty Bar, Pause on reps 5, 10, 15, 20


STRENGTH

15 Min to Find 10RM Back Squat
(You should only perform 3-4 attempts at this MAX, pace 1 set every 4 min on attempts)
*Note, your first attempt should be about 70-75% of your 1RM*


WOD

3 Rounds For Time
200 Meter Run
20 Burpees
30 KB Snatches (53/35) - 15 right/15 left

WOD - SUNDAY, AUGUST 25th 2013

PERV SUNDAY WOD!!!!!
BUY IN
800M RUB
THEN:
21-15-9-6-3
DEADLIFTS (135/95)
BOX JUMPS (24/20)
BURPEES
* ONE PARTNER DOES 21 OF EACH WHILE PARTNER B RESTS!

WOD - FRIDAY, AUGUST 23RD 2013

ONE OF THE HARDEST WORKERS IN THE GYM!!! GREAT WORK VICKI RESULTS ARE SHOWING!!

9:30 TIRE FLIP PREP IN THE RAIN!

J.BELLA CRUSHING TIRE FLIPS!

ANNE USING THE BIG TIRE!

DANIELLE FLIPPING THE BIG TIRE!

KATY SOOOO CLOSE TO THE BIG TIRE!

WARM-UP
2 MIN DOUBLES W/ 30 BURPEE PENALTY RULE!
30 SEC HS HOLD
30 SEC CHIN OVER BAR HOLD
REVIEW AND DRILL HANG SQUAT SNATCH

STRENGTH
15 MIN TO FIND 3RM HANG SQUAT SNATCH

WOD
AMRAP 10 MIN LADDER STYLE 
3 HANG SQUAT SNATCHES (95/65)
3 PULLUPS
3 HSPU
6 HANG SQUAT SNATCHES
6 PULLUPS
6 HSPU
9,9,9
12,12,12...ETC

RESULTS FROM 8/22/13

ELEMENTS RESULTS!

MUSCLE-UP RESULTS!