WOD - WEDNESDAY, OCTOBER 1ST 2014

* HAPPY BDAY LUKE AND HYLAND!!!!!!

**SIGN UPS FOR CROSSFIT KIDS IS AVAILABLE AT THE LONG BEACH REC...IT IS OPEN FOR ALL KIDS (LONG BEACH & ISLAND PARK). THE PROGRAM WILL RUN FOR 8 WEEKS STARTING OCTOBER 7TH FROM 4PM-4:45PM. COST IS $80

1ST & 2ND GRADE---TUESDAY

3RD & 4TH GRADE---WEDNESDAY

5TH GRADE AND OLDER---THURSDAY 

***BARBELL FOR BOOBS...OCTOBER 11TH, 10AM...@CROSSFIT FLOYD BENNET FIELD! FRIENDS AND FAMILY ARE ALL INVITED...WE WILL MAKE HEATS FOR "GRACE" THAT MORNING...DONATE/RAISE MONEY ON YOUR PERSONAL FUNDRAISING PAGE, LIFT WEIGHT IN MEMORY OR JUST BECAUSE! ITS A GREAT TIME SO COME ON OUT!

JANEY!

WARM-UP
1 MIN DOUBLES
:30 SEC BOX JUMP OVERS
50 WEIGHTED ABMAT SITUPS
3-5 MIN WORK ON C2B PULLUPS AND HSPU
REVIEW AND DRILL PUSH PRESS

STRENGTH
PUSH PRESS - 5X3@90% OF 3RM

WOD
AMRAP 12
12 C2B PULLUPS
12 HSPU
12 BOX JUMP OVERS (24/20)

RESULTS FROM 9/30/14

RESULTS FROM 9/30/14

WOD - TUESDAY, SEPTEMBER 30TH 2014

MICHELE TAKES 2ND IN HER TRI! BY THE WAY YOU KNOW WHAT HER MAIN FORM OF TRAINING IS???

CHRIS GETS HIS FIRST MUSCLE-UP AND THEN COMPLETES 23 MORE IN TODAYS WORKOUT!!! CONGRATS PAL.

NEIL GETS HIS FIRST MUSCLE-UP CONGRATS!

ANDREW AND CHRIS BATTLING IT OUT AT THE 9:30!

- posted this to IG.  THIS RIGHT HERE IS THE REASON WE HAVE THE BEST JOB IN THE WORLD.  TO SEE THE SUCCESS, THE IMPROVEMENT AND THE FRIENDSHIPS BUILT IN THE GYM.

* HAPPY BDAY TO EIDENS, SHAE, AND THE PREZ JACK!!!!

WARM-UP
400M RUN
40 PARTNER ASSISTED LEG RAISES
REVIEW AND DRILL DEADLIFTS
REVIEW AND DRILL HANG POWER CLEANS FROM VERTICAL POSITION

STRENGTH
FIND 5RM HANG POWER CLEAN FROM VERTICAL POSITION
* NO HINGING

WOD
21-15-12-9 - DEADLIFT (245/165)
* 400M RUN AFTER EVERY SET

WOD - MONDAY, SEPTEMBER 29TH 2014

HAPPY BDAY MATTY FOULDS!!

WARM-UP
250M ROW
3 SETS OF 10 WALLBALLS
(TRY TO USE A HEAVIER WALLBALL THEN THE WORKOUT FOR 1 SET)
3 SETS 1 MIN ON 1 MIN OFF WEIGHTED PLANKS (65/45)
3-5 MIN WORK ON MUSCLE-UPS AND PROGRESSIONS

STRENGTH
BACK SQUATS - 3X5@94% OF 5RM

WOD
3 SETS
25 WALLBALLS (20/14)
8 MUSCLE-UPS  (SUB 20 RING ROWS AND 20 PUSHUPS)

WOD - SUNDAY, SEPTEMBER 28TH 2014

WARM-UP
400M RUN
10 KB SWINGS (LIGHT/MED/HEAVY)
10 REBOUNDED BOX JUMPS

WOD
IN 30 MIN COMPLETE (SCALING DEPENDENT)
3 ROUNDS
800M RUN
50 KB SWINGS (70/53)

W/REMAINING TIME COMPLETE MAX HEIGHT REBOUNDED BOX JUMPS.

* MUST RUN TOGETHER AND CAN SPLIT REPS HOWEVER YOU WANT!

** 2 SCORES TIME TO COMPLETE WORKOUT AND MAX REBOUNDED BOX JUMP HEIGHT COMBINED TOTALS FROM EACH PARTNER.

RESULTS FROM 9/27/14

WOD - SATURDAY, SEPTEMBER 27TH 2014

BRETT/ROBERTA/SHAWN

*OLYMPIC LIFTING CLASS IS CANCELLED THIS SATURDAY ONLY...THERE WILL STILL BE ENDURANCE CLASS AT 9AM AND OPEN GYM 10-12!

*CROSSFIT KIP & CROSSFIT FBF WILL BE HOSTING BARBELL FOR BOOBS ON OCTOBER 11TH AT 10AM.https://www.barbellsforboobs.org/  WE WILL BE THROWING DOWN AT CROSSFIT FBF ....START A FUNDRAISING PAGE AND RAISE MONEY FOR A GREAT CAUSE! THERE WILL BE A WOD ("GRACE") AND THEN FOOD AND DRINKS AFTER! WE CAN PLAN A CARPOOL FROM KIP!

ENDURANCE WARM-UP
800M RUN
2 LAPS WALKING LUNGES AROUND RIG
1 MIN SIDE PLANK HOLD (EACH SIDE)
MOBILITY


ENDURANCE WOD
AMRAP 30
20 BURPEES
30 ABMAT SITUPS
400M RUN

RESULTS FROM 9/26/14
"FRAN"

WOD - FRIDAY, SEPTEMBER 26TH 2014



*OLYMPIC LIFTING CLASS IS CANCELLED THIS SATURDAY ONLY...THERE WILL STILL BE ENDURANCE CLASS AT 9AM AND OPEN GYM 10-12!

 

*http://www.teamusa.org/USA-Weightlifting/LIVE ---ED S WILL BE COMPETING AT 10:30AM IN NEW MEXICO FOR THE NATIONAL UNIVERSITY WEIGHT LIFTING CHAMPIONSHIPS...GO CHECK IT OUT!

 

*CROSSFIT KIP & CROSSFIT FBF WILL BE HOSTING BARBELL FOR BOOBS ON OCTOBER 11TH AT 10AM. https://www.barbellsforboobs.org/  WE WILL BE THROWING DOWN AT CROSSFIT FBF ....START A FUNDRAISING PAGE AND RAISE MONEY FOR A GREAT CAUSE! THERE WILL BE A WOD ("GRACE") AND THEN FOOD AND DRINKS AFTER! WE CAN PLAN A CARPOOL FROM KIP!

BRENDAN!

MICHELLE!

MOTISI!

MOLLY!

PLANK HOLDS!

JANEY AND SKUDIN!

WARM-UP
1 MIN DOUBLES
50 STRAIGHT LEG SITUPS
REVIEW AND DRILL THRUSTERS
3-5 MIN WORK ON PULLUPS

WOD#1 (PR BOARD WORTHY)
"FRAN"
21-15-9
THRUSTERS (95/65)
PULLUPS

------ REST 10-15 MIN UN
TIL FULLY RECOVERED ------

WOD#2 (PR BOARD WORTHY)
2 MIN AIRDYNE TEST

RESULTS FROM 9/25
*PRE MATURE ERASE OF THE BOARD*
FILL IN YOUR SCORES ON THE COMMENTS SECTION!

WOD - THURSDAY, SEPTEMBER 25TH 2014

THE MULLANEY REST POSE!!!

* HAPPY BDAY TO JULIA AND MIKE HYLAND!!!

WARM-UP
400M RUN
20 PUSHUPS
10 KB SWINGS (LIGHT/MED/HEAVY)
30 PARTNER ASSISTED LEG RAISES X 2
10 FRANKENSTEIN SQUATS
10 FRONT SQUATS

STRENGTH
15 MIN FIND 1RM FRONT SQUAT (PR BOARD WORTHY)

WOD 
"THE KIP"
50 KBS (70/53)
50 BURPEES

TOP 3 FOR DIANE

RESULTS FROM DIANE

RESULTS FROM DIANE

WOD - WEDNESDAY, SEPTEMBER 24TH 2014

GUYS MY TEAMS MATCH IS TOMORROW NIGHT AT 5PM IN CHARLOTTE VS THE SAN FRAN FIRE.  I GOT THE START AND WILL BE ON THE GRID STARTING AT RACE #5.  FIRST COUPLE RACES ARE SUPER HEAVY SO I WILL NOT BE IN THOSE BUT STARTING AT RACE 5 I WILL BE OUT THERE.  GO TO NPGL.COM AND YOU CAN WATCH LIVE!

WE WILL BE DOING OUR ANNUAL BARBELLS FOR BOOBS FUNDRAISER AT CROSSFIT FLOYD BENNET FIELD ON OCT 11TH AT 10AM.  MORE DETAILS TO FOLLOW.

WARM-UP
500M ROW
3 MIN STRAIGHT 1 MIN FRONT PLANK 1 MIN SIDE 1 MIN OTHER SIDE
REVIEW AND DRILL DEADLIFTS

STRENGTH
15 MIN FIND 1RM DEADLIFT

WOD
"DIANE"
21-15-9
DEADLIFT (225/155)
HSPU

RESULTS FROM 9/23/14

RESULTS FROM 9/23/14

WOD - TUESDAY, SEPTEMBER 23RD 2014

WARM-UP
400M RUN
20 STRICT T2B
20 KIPPING T2B
REVIEW AND DRILL PUSH PRESS

STRENGTH
15 MIN TO FIND 3RM PUSH PRESS

WOD (ALL TESTS ARE PR BOARD WORTHY!)
TESTER 1 = MAX UB DOUBLE UNDERS (3 ATTEMPTS)
 (IF YOU CANNOT GET BIG UB SETS YOU WILL SPEND 7-10 MIN PRACTICING DOUBLES)



TESTER 2 = 500M ROW FOR TIME



TESTER 3 = 800M RUN FOR TIME

* YOU WILL HAVE 30 MIN TO COMPLETE ALL TESTS ABOVE.  MAKE SURE YOU REST AS MUCH AS POSSIBLE UNTIL YOU ARE FULLY RECOVERED.  THESE MOVEMENTS ARE ALL OUT EFFORTS.  I DONT WANT ANYONE COMING IN AND GOING 80% TOMORROW!

RESULTS FROM 9/22/14

WOD - MONDAY, SEPTEMBER 22ND 2014

* THIS WEEKEND WE HAD A CREW OF OUR MASTERS GO OUT TO CROSSFIT 508 IN MASSACHUSETTS  AND DID UNREAL.  GINNY TOOK 2ND PLACE, ED TOOK 2ND PLACE,  BAXT TOOK 3RD PLACE IN HIS AGE AND 5TH OVERALL! AND CHRIS K FINISHED IN 10TH.  SO PROUD OF ALL OF YOU GUYS!

GINNY!

2 STUDS BAXT AND ED!

ED!

CHRIS K!

GINNY, CHRIS, DAN, AND ED COMPETING AT THE MASTERS THROWDOWN AT CROSSFIT 508!

PHOTOBOMB OF THE BOSTON IRON GIRLS WHOLE TRAINING IN CHARLOTTE!

HERE IS A PREVIEW OF OUR TSHRTS.  PREORDER WILL START NEXT WEEK!

BENCHMARK WEEK DAY 1

WARM-UP
1 MIN DOUBLES
15 PUSHUPS
10 RING DIPS
2 SETS ME PLANK HOLDS (65/45)
REVIEW AND DRILL POWER CLEANS

STRENGTH
BACK SQUAT - 4X5@90% OF 5RM

WOD (PR BOARD WORTHY)
"ELIZABETH"
21-15-9
POWER CLEANS (135/95)
RING DIPS

RESULTS FROM 9/21/14

WOD - SUNDAY, SEPTEMBER 21ST 2014

COOK!!!

WARM-UP
400M RUN
250M ROW
10 KB SWINGS (LIGHT/MED/HEAVY)
50 WEIGHTED ABMAT SITUPS

WOD
AMRAP 12 MIN
400M RUN
W/ REMAINING TIME COMPLETE AMRAP
350M ROW
20 KB SWINGS (70/53)
12 BURPEES OVER THE ROWER

- REST 4 MIN

AMRAP 8 MIN
200M RUN
W/ REMAINING TIME COMPLETE AMRAP
150M ROW
10 KB SWINGS
6 BURPEES OVER THE ROWER

* RUN TOGETHER
* SWITCH OFF COMPLETING ROUNDS.  WORK WHILE PARTNER RESTS!

RESULTS FROM 9/20/14

RESULTS FROM 9/20/14

WOD - SATURDAY, SEPTEMBER 20TH 2014

* CONGRATS TO DAVE AND LISA ON THEIR MARRIAGE!!!

* BENCHMARK WEEK COMING UP! GET READY TO ROCK AND ROLL AND PR SOME BIG TIME WORKOUTS!!!

** PROGENEX FLAVOR COOKIES AND CREAM MORE MUSCLE IS IN STOCK FOR LIMITED TIME. WE HAVE 8 BAGS AND ITS FIRST COME FIRST SERVE.  GET IT WHILE ITS HOT!

SOME OF THE REMAINING FEW FROM THE GATHERING! THANKS FOR COMING TO HANG GUYS.

HANGIN OUT!

LITTLE FRI NIGHT GATHERING! LOOK OUT FOR MORE OF THESE.

8:30 MOBILITY!

6AM!

OLYMPIC LIFTING WARM-UP
1 MIN DOUBLES
REVIEW AND DRILL STANDARDS AND BARBELL CYCLING

OLYMPIC LIFTING CLASS
A. 17 MIN FIND 1RM POWER SNATCH
B. 17 MIN FIND 1RM POWER CLEAN AND PUSH JERK
C. 3 SETS ME PLANKS HOLD W 45/25# PLATE - REST 1:1

ENDURANCE WARM-UP
500M ROW
20 AIR SQUATS
20 WALKING LUNGES
50 WEIGHTED ABMAT SITUPS

ENDURANCE WOD
W A PARTNER ACCUMULATE 8,000M ROW
* WHILE ONE PERSON ROWS YOU MUST DO ME KB SWINGS (53/35) AS SOON AS KB IS DROPPED YOU MUST SWITCH OFF THE ROWER.
* NEXT SET YOU WILL DO ME PLANK HOLDS.  ONCE PERSON DROPS MUST SWITCH.
* WILL SWITCH BETWEEN KB SWINGS AND PLANK HOLDS.

RESULTS FROM "SEVERIN"

WOD - FRIDAY, SEPTEMBER 19TH 2014

PASTUCH OR CRUISE U CHOOSE? I TAKE PASTUCH!

THE 8:30 LADIES GETTING AFTER THEIR FRONT SQUATS!

6AM!

6AM!

9:30!

ANDREW!

BOBBBBBYYYY!

MARCO AND COREY ARE STUDS!

7PM!

* BENCHMARK WEEK COMING UP! GET READY TO ROCK AND ROLL AND PR SOME BIG TIME WORKOUTS!!!

** PROGENEX FLAVOR COOKIES AND CREAM MORE MUSCLE IS IN STOCK FOR LIMITED TIME. WE HAVE 8 BAGS AND ITS FIRST COME FIRST SERVE.  GET IT WHILE ITS HOT!

*** FRIDAY NIGHT AFTER THE 6PM CLASS, COME HANG OUT FOR SOME BEERS AND BYOM (BRING YOUR OWN MEAT) WE HAVE PLENTY OF BEER IN THE FRIDGE SO JUST BRING SOME MEAT FOR YOURSELF AND COME HANG OUT! (WE WILL TRY TO DO THIS ONCE A MONTH!)

YUMMMMMMM!

WARM-UP
200M RUN
10 STRICT RING ROWS
10 STRICT PULLUPS
10 PUSHUPS
MOBILITY

WOD
"SEVERIN"
50 STRICT PULLUPS
100 PUSHUPS
5K RUN

* FOR THOSE OF YOU HAVE JUST CRINGED AT THE 5K RUN WE WILL HAVE YOU SCALE TO 1 MILE INCREMENTS TO SEE HOW HOW YOU ARE HOLDING UP IF YOU HAVE CONCERNS.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. 

Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

* 5K RUN DIRECTIONS
1ST - MAKE RIGHT OUT OF GYM
2ND - MAKE RIGHT ON MARINA PATH
3RD - MAKE RIGHT ON LONG BEACH RD
4TH - MAKE RIGHT ONTO AUSTIN BLVD (PAST THE ACE AROUND THE CAR WASH)
5TH - PASS THE GYM AND RUN A NORMAL 400M AND THAT IS EXACTLY 3.1

RESULTS FROM 9/18/14