WOD - WEDNESDAY, JANUARY 8TH 2014

8:00PM WALLBALLS!

COREY!!!!!

WARM-UP
10 STEP UPS
10 WEIGHTED STEP UPS
10 BOX JUMPS
2 ROUNDS 30 SEC ON - 30 SEC OFF - KB SWINGS (35/26)
REVIEW AND DRILL DEADLIFTS


RANDOM TESTER

1 SET ME KB SWINGS (70/53) (YES WE DID THESE YESTERDAY)
IMMEDIATELY AFTER FINISHING = MAX TIME BAR HANG

WOD
3 MIN AMRAP
5 DEADLIFTS (185/115)
6 BOX JUMPS (24/20)
7 BURPEES

REST 2 MIN

4 MIN AMRAP
5 DEADLIFTS
6 BOX JUMPS
7 BURPEES

RESULTS FROM 1/7/13

2014 PREP TEAM RESULTS!

WOD - TUESDAY, JANUARY 7TH 2013

LOST AND FOUND GET YOUR STUFF OR ITS GETTING DONATED ON FRIDAY!

WALL CLIMBS!

WALL CLIMBS!

WALL CLIMBS!

WALLCLIMBS!

WALL CLIMBS!

WALLCLIMBS!

* PACKED HOUSE TODAY! SOOOOO CLOSE TO GYM RECORD FOR ATTENDANCE, ALMOST HAD IT. ENERGY WAS UNREAL TODAY AND GLAD TO SEE EVERYONE BACK AND ROCKING AFTER THE NEW YEAR.  LETS KEEP PREPPING FOR NEXT WEEKS BENCHMARK WEEK.

WARM-UP
500M ROW
10 WALLBALLS (11FT)
10 WALLBALLS (10FT)
REVIEW AND DRILL POWER CLEANS WITH PAUSE

STRENGTH 
FIND 1RM 3 SECOND PAUSE BELOW THE KNEE CLEAN

WOD
5 ROUNDS
25 WALL BALLS (20/14)
15 TOES TO BAR

RESULTS FROM 1/6/13

RESULTS FROM 1/6/13

2014 PREP TEAM RESULTS!!!

WOD - MONDAY, JANUARY 6TH 2014

* AWESOME TO SEE A PACKED HOUSE FOR PERV SUNDAY! LETS KEEP THIS ENERGY RIDING THRU THE WEEK.  WE HAVE A NEW BENCHMARK WEEK COMING UP STARTING MONDAY JANUARY 13TH,  LETS HIT THIS WEEK HARD AND PREP FOR THE BENCHMARK WEEK.

** IF YOU DID NOT READ YESTERDAY'S BLOG. HERE IT IS ONE MORE TIME.

-  WE HAVE LOOKED OVER THE SURVEY AND HAVE MADE THE FOLLOWING CHANGES TO BOTH THE PROGRAMMING/SCHEDULE/PERSONAL TRAINING AND COACHING.

#1.  WE HAVE ADDED A 7:00AM-8:30AM - OPEN GYM TIME SLOT (EVERYDAY)

#2.  WE HAVE ADDED A 10:30AM-11:30AM - GROUP CLASS (MON/TUE/THUR)

-------BOTH THESE CLASSES LISTED ABOVE ARE TRIAL CLASSES AND MUST AVERAGE 6+ PEOPLE PER CLASS FOR THE MONTH OR THE CLASS WILL BE CANCELLED-----

#3.  WE HAVE ADDED A 7:00PM WEDNESDAY NIGHT CLASS.

#4. FOR THE TUESDAY AND THURSDAY OLYMPIC LIFTING CLASSES DURING THE HOT HOURS OF 9:30AM AND 5:00PM WE HAVE ADDED 2 COACHES TO THE SCHEDULE TO MAKE SURE EVERYONE GETS PROPER COACHING.

#5.  WE HAVE EXTENDED OPEN GYM ON SATURDAY FROM 10:00AM-12:00PM.

#6.  ON THE MINDBODY APP YOU WILL BE ABLE TO TELL WHO IS COACHING WHAT CLASS.

#7. BY ANNOUNCEMENT ONLY - SUNDAYS AT 11AM WE WILL DO A 1 HOUR SKILL SESSION.  EXAMPLE WE WILL SPEND 1 HOUR WORKING ON A SKILL SET SUCH AS DOUBLE UNDERS/NUTRITION/GYMNASTICS/PRE+POST WORKOUT MOBILITY/MOVEMENT EFFICIENCY.

#7.  AT THE END OF THE WEEK WE WILL BE ADDING A TAB TO OUR SITE WITH PERSONAL TRAINING.  IT WILL HAVE SERVICES AND PRICES.

#8.  WE WILL BE ANNOUNCING A MAJOR NUTRITION CHALLENGE AT THE END OF THE MONTH.  STAY TUNED!!!!

#9. ELEMENTS WILL NOW BE ON A 1 ON 1 BASIS. PRICE INCLUDES 4 - ONE ON ONE SESSIONS + 1 MONTH UNLIMITED CROSSFIT CLASSES FOR THE PRICE OF 1 MONTH.

#10.  10AM SUNDAY CLASS WILL INCORPORATE INDIVIDUAL/PARTNER AND TEAM WORKOUTS!

PERV SUNDAY!

PERV SUNDAY! - KEITHS BIG RED BALL.

PERV SUNDAY!

WARM-UP
1 MIN DOUBLES
20 BACK SQUATS (BAR)
10 KB SWINGS STRAIGHT ARM (LIGHT/MED/HEAVY)
REVIEW AND DRILL WALLCLIMBS
REVIEW AND DRILL STANDARDS FOR WORKOUT

STRENGTH
BACK SQUAT -  5X5@90% OF 5RM
(1 SET EVERY 2:30)

WOD
AMRAP 14 MINUTES
3 ROUNDS OF:
7 WALLCLIMBS
14 CHEST TO BAR PULL-UPS
21 HR PUSH UPS
28 KB SWINGS...70/53 POUNDS

WITH THE REMAINING TIME = AMRAP OF MUSCLE-UPS (NO MUSCLE-UPS = BURPEES)

*SCORE = TIME TO COMPLETE 3 ROUNDS AND MUSCLE-UP/BURPEE TOTAL

RESULTS FROM A PACKED PERV SUNDAY!

WOD - SUNDAY, JANUARY 5TH 2014

MATT AND STRIKER WORKING ON MOBILITY!

* WE HAVE LOOKED OVER THE SURVEY AND HAVE MADE THE FOLLOWING CHANGES TO BOTH THE PROGRAMMING/SCHEDULE/PERSONAL TRAINING AND COACHING.

#1.  WE HAVE ADDED A 7:00AM-8:30AM - OPEN GYM TIME SLOT (EVERYDAY)

#2.  WE HAVE ADDED A 10:30AM-11:30AM - GROUP CLASS (MON/TUE/THUR)

-------BOTH THESE CLASSES LISTED ABOVE ARE TRIAL CLASSES AND MUST AVERAGE 6+ PEOPLE PER CLASS FOR THE MONTH OR THE CLASS WILL BE CANCELLED-----

#3.  WE HAVE ADDED A 7:00PM WEDNESDAY NIGHT CLASS.

#4. FOR THE TUESDAY AND THURSDAY OLYMPIC LIFTING CLASSES DURING THE HOT HOURS OF 9:30AM AND 5:00PM WE HAVE ADDED 2 COACHES TO THE SCHEDULE TO MAKE SURE EVERYONE GETS PROPER COACHING.

#5.  WE HAVE EXTENDED OPEN GYM ON SATURDAY FROM 10:00AM-12:00PM.

#6.  ON THE MINDBODY APP YOU WILL BE ABLE TO TELL WHO IS COACHING WHAT CLASS.

#7. BY ANNOUNCEMENT ONLY - SUNDAYS AT 11AM WE WILL DO A 1 HOUR SKILL SESSION.  EXAMPLE WE WILL SPEND 1 HOUR WORKING ON A SKILL SET SUCH AS DOUBLE UNDERS/NUTRITION/GYMNASTICS/PRE+POST WORKOUT MOBILITY/MOVEMENT EFFICIENCY.

#7.  AT THE END OF THE WEEK WE WILL BE ADDING A TAB TO OUR SITE WITH PERSONAL TRAINING.  IT WILL HAVE SERVICES AND PRICES.

#8.  WE WILL BE ANNOUNCING A MAJOR NUTRITION CHALLENGE AT THE END OF THE MONTH.  STAY TUNED!!!!

#9. ELEMENTS WILL NOW BE ON A 1 ON 1 BASIS. PRICE INCLUDES 4 - ONE ON ONE SESSIONS + 1 MONTH UNLIMITED CROSSFIT CLASSES FOR THE PRICE OF 1 MONTH.

#10.  10AM SUNDAY CLASS WILL INCORPORATE INDIVIDUAL/PARTNER AND TEAM WORKOUTS!


WARM-UP
1K ROW
10 TUCK JUMPS
15 STRICT T2B
20 PUSHUPS
REVIEW AND DRILL MOVEMENTS


PARTNER PERV SUNDAY WOD
8 ROUNDS
20 WALLBALL SITUPS (20/14)
10 BURPEE BOX JUMPS (24/20)
* ONE PARTNER COMPLETES A FULL ROUND WHILE ONE PARTNER RESTS!

RESULTS FROM ENDURANCE CLASS!

RESULTS FROM OLYMPIC LIFTING CLASS!

2014 PREP TEAM RESULTS - BRUTAL DAY!!!

WOD - SATURDAY, JANUARY 4TH 2014

* GREAT JOB TO EVERYONE WHO SHOWED UP ON THIS BLIZZARD AND TACKLED TOMMY. V.

** REMEMBER IF YOU ARE NOT GOING TO SHOW UP TOMORROW PLEASE CANCEL OUT.  THE EXTRA SUPER DUPER DUPER ASSHOLE LIST IS A MISERABLE PUNISHMENT. DON'T SCREW SOMEONE OVER AS THERE ARE ALREADY 2 PEOPLE ON THE WAIT LIST.  THANKS.

OLYMPIC LIFTING WARM-UP
JERK WARM-UP (STRICT PRESS/PUSH PRESS/PUSH JERK/FOOTWORK/SPLIT JERK)
USA-W SNATCH WARMUP 
(BEHIND NECK PRESS/OHS/SNATCH BALANCE/ SNATCH:MID-THIGH/HANG/BELOW KNEE/LIFT OFF/FLOOR)

A. 20 MIN TO FIND 1RM SQUAT SNATCH
B. 20 MIN TO FIND 1RM CLEAN AND JERK
C. 3 SETS NOT FOR TIME OF:
15 GHD SITUPS
15 BACK EXTENSIONS

ENDURANCE WARM-UP

1 MIN SINGLES

1 MIN BACKWARD SINGLES

1 MIN PLANK HOLD (WEIGHT OPTIONAL)

150M ROW LEGS ONLY

150M ROW ARMS AND BODY ONLY

MOBILITY: FOAM ROLLER, LAX BALL

WOD

6,000M ROW EVERY 2 MINUTES YOU MUST SWITCH AND PERFORM 15/10 HRPU

RESULTS FROM "TOMMY V"

2014 PREP TEAM RESULTS!

WOD - FRIDAY, JANUARY 3RD 2014

SOMETIMES YOU GOTTA SHUT YOUR EYES AND LET IT RIP!

GIRLS VS GUYS - OBVIOUSLY WHO WON THIS BATTLE!!!

* CHECK OUT THIS COOL ARTICLE WRITTEN BY SEAN!

http://www.livetheactivelife.com/the-active-blog/what-are-you-really-buying

** THERE WILL BE NO AM CLASSES TOMORROW DUE TO WEATHER, ROAD CONDITIONS AND A UNPLOWED PARKING LOT.  WE WILL HAVE OPEN GYM FROM 11:00AM - 5:00PM AND THEN NORMAL CLASSES AT 5:00PM-6:00PM AND 6:00PM-7:00PM! PLEASE BE SAFE TOMORROW IF YOU PLAN ON DRIVING TO THE GYM.

WARM-UP
2 MIN INDOOR JOG AROUND RIG
10 RING ROWS
10 AIR SQUATS
10 FRONT SQUATS
10 PUSH PRESS
10 THRUSTERS
REVIEW AND DRILL ROPE CLIMBS!

HERO WOD (30 MIN CAP)
"TOMMY V"
21 THRUSTERS (115/75)
12 ROPE CLIMBS
15 THRUSTERS
9 ROPE CLIMBS
9 THRUSTERS
6 ROPE CLIMBS

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

RESULTS FROM 1/2/14

2014 GAMES PREP TEAM COREY AND MARCO

WOD - THURSDAY, JANUARY 2ND 2014

- TELL YOUR FRIENDS ABOUT US!

BRAINIACS FIGURING OUT WEIGHTS!

* HAPPY NEW YEARS EVERYONE!!! BACK TO NORMAL SCHEDULE.

** http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule
- IF YOU PLAN ON ATTENDING/WATCHING/COMPETING AT THE REEBOK CROSSFIT NORTHEAST REGIONALS IN CANTON, MA -  IT WILL BE MAY 30TH - JUNE 1ST!  BOOK YOUR HOTEL ROOMS ASAP.

WARM-UP
2 MIN DOUBLE UNDERS
(30 DOUBLE UNDER  RULE NOW WITH TUCK JUMPS INTO EFFECT!)
BURGENER WARM-UP

STRENGTH
3RM HANG SQUAT SNATCH
70% X 3
80% X 3
90% X 3
95% X 3
100%X3
+5# X 3

* IF YOU DO NOT KNOW YOUR 3RM = FIND IT!

WOD
EMOM 20 MIN
EVEN = 12 BOX JUMPS(24/20)
ODD = 15/12 ROW FOR CALS

RESULTS FROM 1/1/14