WOD - FRIDAY, NOVEMBER 1ST 2013

5PM!

5PM!

5PM!

ALI HITTING A GOOD REP AT 6AM!

KIERAN DRESSED UP AS CAPTAIN AMERICA!

THE 9:30 LADIES ALL GEARED UP!

STEPH!

HEATHER!

NEW ELEMENTS GROUP WELCOME TO THE KIP FAM!

WARM-UP
800M RUN
30 SEC HS HOLD
1 MIN PLANK
OH BARBELL WORK
(BACK SQUAT/BHNPUSH PRESS/BHNSTRICT PRESS/OHS/SOTTS PRESS)


STRENGTH
12 MIN TO FIND 5RM OHS (FROM RACK)
THEN: 3X5 @90% (1 SET EVERY 2 MIN)

WOD
50 DOUBLES
10 PULLUPS
40 DOUBLES
15 PULLUPS
30 DOUBLES
20 PULLUPS
20 DOUBLES
25 PULLUPS
10 DOUBLES
30 PULLUPS

* NO DOUBLES = 3X SINGLES

RESULTS FROM 10/31/13

RESULTS FROM 10/31/13

KERI AND COREY RESULTS FROM YESTERDAY!

WOD - THURSDAY, OCTOBER 31ST 2013

AWWWW THE CLEARY'S!

THE SUHOVSKY'S!

* HAPPY BIRTHDAY MARCO, STEPH AND CHARLIE! HOPE YOU GUYS ALL HAVE A AWESOME BIRTHDAY!

** LET'S GET SOME PEOPLE SIGNED UP FOR THE CHRISTMAS THROW-DOWN.
WWW.CHRISTMASTHROWDOWN.COM .  OUR NEWEST COACH RYAN OVERS HAS SIGNED UP WHO ELSE WANTS IN? ITS THE COMPETITION IN NEW JERSEY.

*** NOVEMBER 16TH, WE WILL BE HOSTING BARBELLS FOR BOOBS AND A END OF THE LURONG CHALLENGE PARTY STARTING AT 9AM.  AFTER BARBELLS FOR BOOBS WE WILL HAVE FOOD AND BOOZE. BARBELLS FOR BOOBS WILL HAVE DIFFERENT HEATS.  WE WILL DO SCALED WEIGHTS/RX WEIGHTS (135/95)/ELITE WEIGHTS(225/155) DOING "GRACE" (30 CLEAN AND JERKS FOR TIME).

**** PLEASE NOTE THERE WILL BE A STRICT CLASS CAP FOR THE WEEKENDS OLYMPIC LIFTING AND ENDURANCE CLASS.  THE CLASSES ARE UP ON MIND BODY ONLINE SO MAKE SURE YOU SIGN IN TO RESERVE A SPOT. THE OLYMPIC LIFTING CLASS WILL BE HEAVY AND WE WILL NOT BE TEACHING BREAKDOWNS OF THE MOVEMENT.  IT WILL BE A GUIDED WARM-UP AND THEN YOU WILL BE SET LOOSE!

***** WE WILL BE DOING THE LURONG WORKOUTS NEXT WEEK ON MON, WED, FRI FOR ALL LURONG CONTESTANTS. 

***** CHECK OUT OUR NEW ATHLETE OF THE MONTH! BRIAN COOK!

http://crossfitkoip.blogspot.com/p/athlete-of-month_10.html

COOK!

WARM-UP
1 MIN DOUBLES
10 BOX JUMPS
10 WALLBALLS
ENDURANCE - CHOOSE WHATEVER MOVEMENT YOU ARE DOING AND HIT A
500M ROW OR 400M RUN THEN WORK MOBILITY WITH COUCH STRETCH/HIPS/HAMSTRINGS
STRENGTH - 400M RUN + 10 PUSH PRES/10 PUSH JERKS/10 SPLIT JERKS THEN WORK MOBILITY WITH LAX BALL AND ROLLER ON LATS AND SHOULDERS

ENDURANCE
CHOOSE WHICHEVER YOU SUCK AT MORE
2K ROW FOR TIME
OR
1 MILE RUN FOR TIME

STRENGTH
5X5 SPLIT JERKS @75% OF 3RM

WOD 
AMRAP 8 MIN
12 BOX JUMPS (24/20)
12 WALLBALLS (20/14)

RESULTS FROM 10/30/13

RESULTS FROM 10/30/13

2014 PREP TEAM RESULTS!

WOD - WEDNESDAY, OCTOBER 30TH 2013

* SWEATSHIRTS HAVE BEEN ORDERED AND SHOULD BE HERE IN AROUND 2-3 WEEKS!

** NOVEMBER 16TH, WE WILL BE HOSTING BARBELLS FOR BOOBS AND A END OF THE LURONG CHALLENGE PARTY STARTING AT 9AM.  AFTER BARBELLS FOR BOOBS WE WILL HAVE FOOD AND BOOZE. BARBELLS FOR BOOBS WILL HAVE DIFFERENT HEATS.  WE WILL DO SCALED WEIGHTS/RX WEIGHTS (135/95)/ELITE WEIGHTS(225/155) DOING "GRACE" (30 CLEAN AND JERKS FOR TIME).

*** PLEASE NOTE THERE WILL BE A STRICT CLASS CAP FOR THE WEEKENDS OLYMPIC LIFTING AND ENDURANCE CLASS.  THE CLASSES ARE UP ON MIND BODY ONLINE SO MAKE SURE YOU SIGN IN TO RESERVE A SPOT. THE OLYMPIC LIFTING CLASS WILL BE HEAVY AND WE WILL NOT BE TEACHING BREAKDOWNS OF THE MOVEMENT.  IT WILL BE A GUIDED WARM-UP AND THEN YOU WILL BE SET LOOSE!

#1. OLYMPIC LIFTING CLASS AT 9:00AM - 10:00AM - SATURDAYS ONLY! (STARTING NOV 2ND)

- EACH CLASS WILL CONSIST OF SNATCH/SNATCH ACCESSORY/CLEAN AND JERK.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 20 PEOPLE.

- WE WILL BE SHARING SPACE W ENDURANCE GROUP 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.

#2. ENDURANCE CLASS AT 9:00AM - 10:00AM - SATURDAY ONLY! (STARTING NOV 2ND)

- EACH CLASS WILL CONSIST OF A MIX OF ROWING/RUNNING/BOXJUMPS/JUMPING ROPE AND OTHER BODYWEIGHT EXERCISES.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 15 PEOPLE.

- WE WILL BE SHARING SPACE W OLYMPIC LIFTING GROUP. 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.

#3. OPEN GYM AT 10:00AM - 11:00AM. STARTING NOVEMBER 2ND. - SATURDAY ONLY

#4. CROSSFIT LIGHT CLASS STARTS MONDAY, NOVEMBER 3RD AT 1PM.

- EACH CLASS WILL INCLUDE MOBILITY/CORE ABDOMINAL WORK/WOD

- CLASSES WILL BE MONDAY/TUESDAY/THURSDAY

8:30AM!

MOST PEOPLE WOULD SAY PAT WAS REALLY TIRED AFTER THIS WORKOUT - HOWEVER THIS WAS RD 2!!! SO GLAD THIS GUY IS BACK AND HEALTHY!

WARM-UP
400M RUN
2 ROUNDS
25 WEIGHTED ABMAT SITUPS (45/25)
20 OH WALKING LUNGES (45/25)
15 KBS - LIGHT WEIGHT - STRAIGHT ARM


STRENGTH
FIND 10RM WEIGHTED RING DIP
THEN 1 SET ME RING DIPS
* NO RING DIPS = PUSHUPS W WEIGHT AND 1 SET ME PUSHUPS.

WOD 
1200M RUN (3X DELI SIGN TO GARAGE DOOR)
30 BURPEES TO PLATE
50 KBS (STRIGHT ARM)(53/35)

RESULTS FROM 10/29/13

RESULTS FROM 10/29/13

WOD - TUESDAY, OCTOBER 29TH 2013

6AM!

LISA AND CHRISTINE!

SEAN'S FIRST ROPE CLIMB!

6PM!

6PM!

ROBBBBB AND ILCH BACK ON THE DOUCHE LIST!

* SWEATSHIRTS HAVE BEEN ORDERED AND SHOULD BE HERE IN AROUND 2-3 WEEKS!

*** NOVEMBER 16TH, WE WILL BE HOSTING BARBELLS FOR BOOBS AND A END OF THE LURONG CHALLENGE PARTY STARTING AT 9AM.  AFTER BARBELLS FOR BOOBS WE WILL HAVE FOOD AND BOOZE. BARBELLS FOR BOOBS WILL HAVE DIFFERENT HEATS.  WE WILL DO SCALED WEIGHTS/RX WEIGHTS (135/95)/ELITE WEIGHTS(225/155) DOING "GRACE" (30 CLEAN AND JERKS FOR TIME).

#1. OLYMPIC LIFTING CLASS AT 9:00AM - 10:00AM - SATURDAYS ONLY! (STARTING NOV 2ND)

- EACH CLASS WILL CONSIST OF SNATCH/SNATCH ACCESSORY/CLEAN AND JERK.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 20 PEOPLE.

- WE WILL BE SHARING SPACE W ENDURANCE GROUP 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.

#2. ENDURANCE CLASS AT 9:00AM - 10:00AM - SATURDAY ONLY! (STARTING NOV 2ND)

- EACH CLASS WILL CONSIST OF A MIX OF ROWING/RUNNING/BOXJUMPS/JUMPING ROPE AND OTHER BODYWEIGHT EXERCISES.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 15 PEOPLE.

- WE WILL BE SHARING SPACE W OLYMPIC LIFTING GROUP. 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.

#3. OPEN GYM AT 10:00AM - 11:00AM. STARTING NOVEMBER 2ND. - SATURDAY ONLY

#4. CROSSFIT LIGHT CLASS STARTS MONDAY, NOVEMBER 3RD AT 1PM.

- EACH CLASS WILL INCLUDE MOBILITY/CORE ABDOMINAL WORK/WOD

- CLASSES WILL BE MONDAY/TUESDAY/THURSDAY

Exciting New Nutrition Option for CrossFit King of Island Park!

We’ve just started carrying FUEL FOR FIRE.  Their product is called a “Fuel Pack,” which is basically real food (bananas, apples, berries, sweet potatoes) and 10 grams of whey protein in a squeezable pouch.  It’s a Paleo-friendly alternative to gooey energy gels or chalky protein bars.  And they taste delicious. 

Fuel Packs are great for pre-workout, post-workout, as a protein-rich snack, or on Game Day between events.  They are super convenient—no refrigeration required, so you can just throw one in your bag and have real-food fueling whenever you need it. 

We will have samples tomorrow during classes for you to try...they run $3.50 a pouch or $30.00 for 10!

You can learn more about Fuel For Fire at www.fuelforfire.com or ask one of the coaches about it.  Eating Clean just got whole a lot easier!

WARM-UP
250M ROW
1 MIN ME PUSHUPS
20 STRICT T2B
10 BACK SQUATS BAR
10 JUMPING SQUATS BAR


STRENGTH
* THE FOLLOWING BELOW IS YOUR WARM-UP FOR YOUR 20RM*
PERCENTAGES ARE OFF YOUR 1RM (PLEASE KNOW YOUR WEIGHTS BEFORE YOU COME IN!)
50%X5
60%X4
70%X3
80%X2
90%X1
(1 SET EVERY 2 MIN)

THEN:
ADD 5# FROM LAST WEEKS 20RM FOR 1 SET


WOD
500M ROW X 5
- REST 2 MIN IN BETWEEN EACH SET
- SCORE = BEST AND WORST ROW

RESULTS FROM "SANDY"

"RESULTS FROM SANDY"

2014 PREP TEAM RESULTS!

WOD - MONDAY, OCTOBER 28TH 2013

REPPIN OUR NEW SPONSORS PURE ENCAPSULATIONS!

REPPIN OUR NEW SPONSORS PURE ENCAPSULATIONS!

* SWEATSHIRTS HAVE BEEN ORDERED AND SHOULD BE HERE IN AROUND 2-3 WEEKS!

** MONDAY WE ARE DOING A HURRICANE SANDY WOD! ITS GOING TO BE MISERABLE LIKE THAT STORM, COME IN, REMEMBER THAT SHIT AND TAKE OUT SOME FRUSTRATIONS.  

*** NOVEMBER 16TH, WE WILL BE HOSTING BARBELLS FOR BOOBS AND A END OF THE LURONG CHALLENGE PARTY STARTING AT 9AM.  AFTER BARBELLS FOR BOOBS WE WILL HAVE FOOD AND BOOZE. BARBELLS FOR BOOBS WILL HAVE DIFFERENT HEATS.  WE WILL DO SCALED WEIGHTS/RX WEIGHTS (135/95)/ELITE WEIGHTS(225/155) DOING 30 CLEAN AND JERKS FOR TIME.

#1. OLYMPIC LIFTING CLASS AT 9:00AM - 10:00AM - SATURDAY ONLY! (STARTING NOV 2ND)

- EACH CLASS WILL CONSIST OF SNATCH/SNATCH ACCESSORY/CLEAN AND JERK.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 20 PEOPLE.

- WE WILL BE SHARING SPACE W ENDURANCE GROUP 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.

#2. ENDURANCE CLASS AT 9:00AM - 10:00AM - SATURDAY ONLY! (STARTING NOV 2ND)

- EACH CLASS WILL CONSIST OF A MIX OF ROWING/RUNNING/BOXJUMPS/JUMPING ROPE AND OTHER BODYWEIGHT EXERCISES.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 15 PEOPLE.

- WE WILL BE SHARING SPACE W OLYMPIC LIFTING GROUP. 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.

#3. OPEN GYM AT 10:00AM - 11:00AM. STARTING NOVEMBER 2ND. - SATURDAY ONLY

#4. CROSSFIT LIGHT CLASS STARTS MONDAY, NOVEMBER 3RD AT 1PM.

- EACH CLASS WILL INCLUDE MOBILITY/CORE ABDOMINAL WORK/WOD

- CLASSES WILL BE MONDAY/TUESDAY/THURSDAY

WARM-UP
1 MIN DOUBLES
REVIEW AND DRILL ALL MOVEMENTS

"HURRICANE SANDY"
BUY-IN
15 BEAR COMPLEX (AMOUNT OF TIMES COPS WERE CALLED @KOB)
THEN SPLIT UP ANYWAY YOU WANT:
10 ROPE CLIMBS (10 FOR OCTOBER)
29 BURPEE MUSCLE-UPS(ELITE)/29 BURPEE-PULLUPS (RX)
20 HSPU (ELITE=PARALLETES)/(RX=FLAT)
12 SNATCHES

BEAR COMPLEX = POWER CLEAN/FRONT SQUAT/STOH/BACK SQUAT/STOH
WEIGHT FOR BARBELL COMPLEX = ELITE (165/105) RX = (135/85)

PERV SUNDAY!

2014 PREP TEAM!

WOD - SUNDAY, OCTOBER 27TH 2013

WE ARE PROUD TO ANNOUNCE THE MAN THE MYTH THE LEGEND RYAN OVERS WILL BE ON THE KIP COACHING STAFF! WELCOME PAL!

* HAPPY BDAY BIGGGGG DOG MARCO!

** DONT FORGET TO ORDER KETTLEBELL KITCHEN OR CUSTOM FIT MEALS!

https://www.customfitmeals.com/

https://kettlebellkitchen.com/

*** SWEATSHIRTS HAVE BEEN ORDERED AND SHOULD BE HERE IN AROUND 2-3 WEEKS!

**** MONDAY WE ARE DOING A HURRICANE SANDY WOD! ITS GOING TO BE MISERABLE LIKE THAT STORM, COME IN, REMEMBER THAT SHIT AND TAKE OUT SOME FRUSTRATIONS.  

#1. OLYMPIC LIFTING CLASS AT 9:00AM - 10:00AM - SATURDAY ONLY! (STARTING NOV 2ND)

- EACH CLASS WILL CONSIST OF SNATCH/SNATCH ACCESSORY/CLEAN AND JERK.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 20 PEOPLE.

- WE WILL BE SHARING SPACE W ENDURANCE GROUP 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.

#2. ENDURANCE CLASS AT 9:00AM - 10:00AM - SATURDAY ONLY! (STARTING NOV 2ND)

- EACH CLASS WILL CONSIST OF A MIX OF ROWING/RUNNING/BOXJUMPS/JUMPING ROPE AND OTHER BODYWEIGHT EXERCISES.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 15 PEOPLE.

- WE WILL BE SHARING SPACE W OLYMPIC LIFTING GROUP. 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.

#3. OPEN GYM AT 10:00AM - 11:00AM. STARTING NOVEMBER 2ND. - SATURDAY ONLY

#4. CROSSFIT LIGHT CLASS STARTS MONDAY, NOVEMBER 3RD AT 1PM.

- EACH CLASS WILL INCLUDE MOBILITY/CORE ABDOMINAL WORK/WOD

- CLASSES WILL BE MONDAY/TUESDAY/THURSDAY

PARTNER PERV SUNDAY

WARM-UP
400M RUN
25 PUSHUPS
25 AIR SQUATS
10 BOX JUMPS
REVIEW AND DRILL FRONT SQUATS

PERV WOD
IN A VISCIOUS SESSION W A PARTNER COMPLETE:
2400M RUN
3K ROW
75 FRONT SQUATS (TAKEN FROM GROUND) (135/95)
50 BOX JUMPS (24/20)
* MUST RUN TOGETHER
* ONLY 1 PERSON WORKS AT A TIME

WOD - SATURDAY, OCTOBER 26TH 2013

- ROB HITTING 500# DEADLIFT X 3!

* AWESOME DAY TODAY AT KIP! SNATCH TECHNIQUE IS JUST LOOKING INCREDIBLE AND THE INTENSITY THAT THE GYM HAS BEEN BRINGING EVERYDAY HAS STEPPED UP A NOTCH.  ALREADY LOOKING FORWARD TO ANOTHER WEEK OF PR'S AND DOMINATION!

** THIS IS THE LAST SATURDAY OF 9:00AM OPEN GYM. AS OF NOVEMBER 2ND IT WILL BE MOVED TO 10:00AM.

#1. OLYMPIC LIFTING CLASS AT 9:00AM - 10:00AM - SATURDAY ONLY! (STARTING NOV 2ND)

- EACH CLASS WILL CONSIST OF SNATCH/SNATCH ACCESSORY/CLEAN AND JERK.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 20 PEOPLE.

- WE WILL BE SHARING SPACE W ENDURANCE GROUP 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.

#2. ENDURANCE CLASS AT 9:00AM - 10:00AM - SATURDAY ONLY! (STARTING NOV 2ND)

- EACH CLASS WILL CONSIST OF A MIX OF ROWING/RUNNING/BOXJUMPS/JUMPING ROPE AND OTHER BODYWEIGHT EXERCISES.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 15 PEOPLE.

- WE WILL BE SHARING SPACE W OLYMPIC LIFTING GROUP. 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.

#3. OPEN GYM AT 10:00AM - 11:00AM. STARTING NOVEMBER 2ND. - SATURDAY ONLY

#4. CROSSFIT LIGHT CLASS STARTS MONDAY, NOVEMBER 3RD AT 1PM.

- EACH CLASS WILL INCLUDE MOBILITY/CORE ABDOMINAL WORK/WOD

- CLASSES WILL BE MONDAY/TUESDAY/THURSDAY

RESULTS FROM 10/25/13

2014 PREP TEAM RESULTS

WOD - FRIDAY, OCTOBER 25TH 2013

* LAST DAY FOR PRESALE FOR SWEATSHIRTS! $40 PRESALE!

** THIS IS THE LAST SATURDAY OF 9:00AM OPEN GYM. AS OF NOVEMBER 3RD IT WILL BE MOVED TO 10:00AM.

#1. OLYMPIC LIFTING CLASS AT 9:00AM - 10:00AM - SATURDAY ONLY!

- EACH CLASS WILL CONSIST OF SNATCH/SNATCH ACCESSORY/CLEAN AND JERK.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 20 PEOPLE.

- WE WILL BE SHARING SPACE W ENDURANCE GROUP 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.

#2. ENDURANCE CLASS AT 9:00AM - 10:00AM - SATURDAY ONLY!

- EACH CLASS WILL CONSIST OF A MIX OF ROWING/RUNNING/BOXJUMPS/JUMPING ROPE AND OTHER BODYWEIGHT EXERCISES.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 15 PEOPLE.

- WE WILL BE SHARING SPACE W OLYMPIC LIFTING GROUP. 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.

#3. OPEN GYM AT 10:00AM - 11:00AM. STARTING NOVEMBER 3RD. - SATURDAY ONLY

#4. CROSSFIT LIGHT CLASS STARTS MONDAY, NOVEMBER 3RD AT 1PM.

- EACH CLASS WILL INCLUDE MOBILITY/CORE ABDOMINAL WORK/WOD

- CLASSES WILL BE MONDAY/TUESDAY/THURSDAY

BEFORE

AFTER

WARM-UP
1 MIN DOUBLES
5 MIN TO WORK UP TO MAX STANDING TRIPLE JUMP
REVIEW AND DRILL POWER SNATCHES
MUSCLE-UP TECHNIQUE

STRENGTH
FIND 3RM POWER SNATCH

WOD
"POWER AMANDA"
9-7-5
MUSCLE-UPS (18-14-10 - PULLUPS/RING DIPS)
POWER SNATCHES (135/95)

RESULTS FROM 10/24/13!

RESULTS FROM 10/24/13!

RESULTS FROM ELEMENTS 3!

WOD - THURSDAY, OCTOBER 24TH 2013

* STARTING SATURDAY, NOVEMBER 2ND WE WILL BE ADDING A COUPLE NEW ADDITIONS TO THE SCHEDULE AND SOME CHANGES!

#1. OLYMPIC LIFTING CLASS AT 9:00AM - 10:00AM

- EACH CLASS WILL CONSIST OF SNATCH/SNATCH ACCESSORY/CLEAN AND JERK.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 20 PEOPLE.

- WE WILL BE SHARING SPACE W ENDURANCE GROUP 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE

#2. ENDURANCE CLASS AT 9:00AM - 10:00AM.

- EACH CLASS WILL CONSIST OF A MIX OF ROWING/RUNNING/BOXJUMPS/JUMPING ROPE AND OTHER BODYWEIGHT EXERCISES.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 15 PEOPLE.

- WE WILL BE SHARING SPACE W OLYMPIC LIFTING GROUP. 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE

#3. OPEN GYM AT 10:00AM - 11:00AM.

#4. CROSSFIT LIGHT CLASS STARTS MONDAY, NOVEMBER 3RD AT 1PM.

- EACH CLASS WILL INCLUDE MOBILITY/CORE ABDOMINAL WORK/WOD

- CLASSES WILL BE MONDAY/TUESDAY/THURSDAY

DONT FORGET TO GET YOUR PRESALE CASH IN BY FRIDAY FOR OUR NEW SWEATSHIRTS!

- GINNY AND MOLLY. Z HITTING SOME WEIGHTED PULLUPS!

- YOU WILL NOT SEE A BETTER STRICT MUSCLE-UPER. I GUESS IM BIASED!


- JUST THOUGHT U GUYS SHOULD ALL WATCH THIS! BODYWEIGHT OF 151# AND A CLEAN AND JERK OF 435#!

WARM-UP
500M ROW (EVERYONE)(SUB 2:00/2:15)
20 WALLBALLS (EVERYONE)
REVIEW AND DRILL SPLIT JERKS (STRENGTH GROUP)
COUCH STRETCH/HIP/HAMSTRING MOBILITY (ENDURANCE)

STRENGTH
SPLIT JERK CYCLE BEGINS!
15 MIN TO FIND 3RM SPLIT JERK FROM RACK

OR (YOU HAVE A NEW DECISION TO MAKE FOR 6 WEEKS)

ENDURANCE
800M RUN
250M ROW
400M RUN
500M ROW
200M RUN

WOD
3 MIN ME WALLBALLS (20/10)
REST 90 SEC
2 MIN ME WALLBALLS
REST 60 SEC
1 MIN ME WALLBALLS


LURONG LIVING WOD LAST ONE!!!!
WILL BE ON THE BOARD TOMORROW WAY TOO EFFING LONG TO PUT ON THE BLOG TONIGHT.

- IF YOU ARE DOING THE LURONG WOD TOMORROW YOU WILL NOT DO THE ENDURANCE OR THE STRENGTH. IT IS A 20 MIN CAP.

RESULTS FROM 10/23/13

2014 PREP TEAM RESULTS!

WOD - WEDNESDAY, OCTOBER 23RD 2013

 * HAPPY BDAY MIKE PASCUCCI.

** 53 POWER CLEAN PR'S TODAY! WE NOW HAVE 5 MALES THAT CLEAN 300#+, 23 MALES THAT CLEAN OVER 200#+, WE HAVE 13 GIRLS THAT CLEANS 135#+, AND 15 GIRLS OVER 100#+. GETTING STRONG AND FORM LOOKS AWESOME!

8:30 BURPEES!

8:30.

WELCOME TO THE DOUCHE BAG LIST TOMMY MONAHAN.

THE DBAG HIMSELF LEAVING OUT TAPE AND PRE WRAP!

- JP HITTING A SMOOTH 265!

- EIDENS HITTING 280!

- MARCO REACHES THE 300# CLUB!

WARM-UP
400M RUN
5 BOX JUMPS (24/20)
5 BOX JUMPS (30/24)
10 STRICT PULLUPS
20 CLAP PUSHUPS
30 WEIGHTED ABMAT SITUP
REVIEW AND DRILL DEADLIFT TECHNIQUE

STRENGTH
1-1-1-1-1- WEIGHTED STRICT PULLUPS
THEN: 1 SET ME KIPPING ANYHOW PULLUPS

WOD
21-15-9
DEADLIFT (275/185)
BOX JUMPS - GAMES STANDARD (30/24)

RESULTS FROM 10/22/13

RESULTS FROM 10/22/13

2014 PREP TEAM RESULTS