MONDAY, JANUARY 14TH 2013

* CROSSFIT OPENS START IN LESS THAN 8 WEEKS. LETS MAKE SURE TRAINING BY EVERYONE IS STEPPED UP A NOTCH AND READY TO ROCK AND ROLL.  SEE EVERYONE TOMORROW.

** HAPPY BIRTHDAY ANGELA SKUDIN!

RESULTS FROM 1/12/13 - COMPETITORS WOD

MEATHEADS DISCUSSING SAT MORNING OPEN GYM.

"THE MEETING OF THE MINDS"

WARM-UP
1 MIN DOUBLES
THEN:
3 ROUNDS
10 AIR SQUATS
12 PUSHUPS
14 ABMAT SITUPS

TEACH
HANG SQUAT CLEAN

COACH'S STRETCH
HAMSTRINGS
QUADS
LOW BACK
SHOULDERS

STRENGTH
5 MIN TO WORK UP TO WEIGHT
BACK SQUAT 3X5 @ 91%
- 1 SET EVERY 2 MIN

WOD
10-9-8-7-6-5-4-3-2-1
HANG SQUAT CLEANS (155/115)
BURPEES


COMPETITORS

A. SNATCH
80%X2X1, 85%X2X1, 90%X2X1, 95%X2X1, 90%X2X1, 80%X4X1

B. CLEAN AND JERK
75%X2X1, 80%X2X1, 85%X2X1, 90%X2X1, 85%X2X1, 75%X4X1

* REST 30-60 SEC BETWEEN SETS.

WORKOUT 
BUY IN = 10 RING MUSCLE-UPS
THEN
4 ROUNDS
12 C2B PULLUPS
8 BOX JUMPS (30/24)
CASH OUT = 10 RING MUSCLE-UPS

* COMPETITORS IF YOU CANNOT DO MUSCLEUPS YOU WILL DO THE GROUP WOD
AND YOU WILL BUY IN AND CASH OUT OF THE GROUP WOD WITH 25 C2B PULLUPS.

- REST AS NEEDED.

CONDITIONING
TABATA ROW FOR METERS X 2
TABATA = 8 ROUNDS OF 20 SEC ON AND 10 SEC OFF.
REST 3 MIN AFTER 1 FULL TABATA RD

SATURDAY OPEN GYM

* GREAT JOB TO ALL TODAY.  SOME AWESOME WORK WITH SOME PEOPLE GETTING THERE KIPPING PULLUPS AS WELL AS THEIR BUTTERFLIES DOWN!

** YOU MUST SIGN IN TO ALL CLASSES.  PLEASE DO THIS SO WE DO NOT HAVE TO PUT AN ASSHOLE LIST BACK UP.

*** SPEAKING OF ASSHOLES IF YOU ARE LATE FOR CLASS, FOR EVERY MINUTE YOU ARE LATE YOU WILL DO THAT MANY MINUTE EMOM FOR 7 BURPEES.  SO IF YOU SHOW UP AT 6:02 FOR THE 6AM CLASS YOU WILL DO A 2 MIN EMOM OF 7 BURPEES PER MINUTE.  IF YOU MISS THE WARM-UP YOU CANNOT PARTICIPATE IN CLASS.

9AM - 10AM - OPEN GYM - SIGN IN FOR CLASS.

COMPETITORS

A. 20 MINUTES TO ESTABLISH A 1RM SNATCH.

B. 20 MINUTES TO ESTABLISH A 1RM CLEAN & JERK.

- WATCH HOW FAST THIS GUY IS.  PLUS HIS MULLET RULES!

CONDITIONING

5 ROUNDS
5 SQUAT CLEANS (195/135)
10 HSPU
15 PULLUPS
20 WALLBALLS (20/14)

RESULTS FROM 1/11/13

COMPETITOR RESULTS FROM 1/11/13

WOD - FRIDAY, JANUARY 11TH, 2012

HEY GUYS COUPLE ANNOUNCEMENTS.

*WE HAVE KAIT, KEVIN, ILCH, AND JANEY COMPETING AT MAIN STREET PRIDE IN FREEHOLD, NJ.  JANUARY 26TH 2013.  COME OUT TO CHEER THEM ON.

** TOMORROW IS PAUL AND DANA'S LAST DAY AT THE GYM. IT HAS BEEN A PLEASURE SEEING THEIR PROGRESS IN LIFE FROM THEIR ENGAGEMENT, TO THEIR MARRIAGE AND JUST ALL THEIR ACCOMPLISHMENTS BOTH IN AND OUT OF THE GYM THE PAST YEAR.  THEY WILL BE MOVING TO CALIFORNIA THIS SATURDAY.  WE ARE PRETTY BUMMED THAT THEY ARE LEAVING AND TRYING OUR HARDEST TO GET THEM TO STAY BUT THEY ARE ON TO A NEW CHAPTER OF THEIR LIFE.  SO IF YOU SEE THEM TOMORROW WISH THEM FAREWELL.

*** WE HAVE SET UP A TABLE IN FRONT OF THE GARAGE DOOR FOR EVERYONE TO PUT THERE STUFF ON.  WE ARE STARTING TO KEEP SOME PERSONAL STUFF ON OUR DESK SO WE ASK IF EVERYONE CAN PLEASE PUT THEIR PERSONAL BELONGINGS ON THE TABLE IN THE FRONT AND NOT ON THE DESK.


WARM-UP+ STRETCH 
 3 ROUNDS
10 PUSHUPS
10 KIPS
1 THERE AND BACK
THEN:
LEG KICKS
QUAD PULLS
SAMSON STRETCH
HIPS
ROLL OUTS
ARM CIRCLES

TEACH
REVIEW DEADLIFTS
REVIEW KIPPING PULLUPS

STRENGTH
MALE = SHOULDER PRESS
LADIES = BENCH PRESS
4X5 @ 87%
- 1 SET EVERY 2 MIN

WOD
21-15-9
DEADLIFTS (185/115)
PULLUPS
* RUN A 400M RUN AFTER 21, 15, 9.

RESULTS FROM 1/9/13

COMPETITOR RESULTS

RESULTS FROM 1/10/13

COMPETITORS

A. EVERY 15 SECONDS FOR 5 MINUTES (21 REPS)
*1 BANDED DEADLIFT + 50% OF YOUR 1RM.

EXAMPLE: MY MAX IS 455 I WILL HAVE 225/230 ON THE BAR PLUS THE BAND.
- GUYS WILL USE THE THIN BLUE BANDS/LADIES WILL USE THE RED BANDS.

B. BENCH PRESS 5X3 BENCH PRESS - AHAP
- ALL REPS MUST BE COMPLETE WITH ASS IN CONTACT WITH BENCH.

CONDITIONING
4 ROUNDS OF:
2 MIN ME ROW FOR CALS
1 MIN REST
1 MIN ME WALL CLIMBS
1 MIN REST

REST 5 MIN THEN COMPLETE:

C. 3X20 STRICT GHDS (NO SWING)
C1. 3X20 UB GHD SITUPS
C2. ME UB KB SWINGS (70/53)( TO BE DONE ON 1ST AND 3RD SET)

WOD - THURSDAY, JANUARY 10TH 2012

THE LADIES ROCKIN THE PUSH PRESS!

WARM-UP
3 THERE AND BACKS
2 LAPS WALKING LUNGES
10 LIGHT KB SWINGS

TEACH
GOBLET SQUATS
+
REVIEW KB SWINGS

STRETCH
LOW BACK
HAMSTRINGS
QUADS
SHOULDERS

STRENGTH
FRONT SQUATS - 7X1 @ 87% OF 1RM
- 1 SET EVERY 2 MIN

WOD
AMRAP 12 MIN
20 KB SWINGS (70/53)
30 GOLBLET SQUATS (70/53)

COMPETITORS - REST DAY - IF YOU NEED A PLAN HERE IT IS:
COME TO CROSSFIT KING OF ISLAND PARK AND PERFORM:

1. 2K ROW AT A CONVERSATION PACE - KEEP YOUR STROKES PER MINUTE VERY LOW

2. 30-45 MIN OF LAX BALL/ROLLING OUT/STRETCHING.

WOD - WEDNESDAY, JANUARY 9TH 2013

WARM-UP
1 MIN DOUBLES
1 MIN HANDSTAND HOLD
25 ABMAT SITUPS
10 BURPEES

TEACH
PUSH PRESS

COACHS STRETCH:
CALVES
SHOULDERS
QUADS


CROSSFIT OPEN WOD - 12.3
AMRAP 18 MIN
15 BOX JUMPS (24/20) - GAMES STANDARD
12 PUSH PRESS (115/75)
9 T2B
 

COMPETITORS

*TRY TO COME 5-10 MIN BEFORE CLASS AND GET A GOOD WARM-UP IN.

** WHOEVER IS NOT TEACHING CLASS BETWEEN MOLLY AND I WILL LEAD THE COMPETITORS.  WE WILL TEACH THE MOVEMENTS, THE REP SCHEME AND THE PLAN FOR THE DAY ONCE AT THE BEGINNING OF CLASS. IF YOU MISS IT YOUR ON YOUR OWN.

A. POWER SNATCH - 10X1 AHAP - NOT A MAX OUT. - REST 45 SEC

B. POWER CLEAN + PUSH JERK - 10X1 AHAP - NOT A MAX OUT - REST 45 SEC

C. 3X8 GOODMORNINGS AHAP
C1. 3X8 STRICT GHDS
- SUPERSET - REST 45 SEC IN BTW SETS.

D.  3 ROUNDS EACH FOR TIME
750M ROW
20 BURPEES OVER ROWER
5 MANMAKERS
- REST 2 MIN AFTER EACH RD

* THURSDAY IS A MANDATORY REST DAY.  YOU CAN COME IN AND LIGHTLY ROW AND STRETCH AND MOBILIZE.  YOU SHOULD TAKE 30-45 MIN OF YOUR DAY TO STRETCH AND WORK ON SOME MOBILITY, TAKE A ICE BATH, OR GET A MASSAGE. 

COMPETITORS 1/9/13

RESULTS FROM 1/9/13

WOD - TUESDAY, JANUARY 8TH 2012

* GREAT JOB TO EVERYONE TODAY ON THE HANG POWER SNATCH MUSCLEUP WOD.  REALLY GREAT TO SEE A PACKED HOUSE!

CROSSFIT TAKING OVER THE BIGGEST LOSER!

WARM-UP
3 THERE AND BACKS
LEG KICKS
QUAD PULLS
INCH WORMS
SAMSONS
HIPS
ROLL OUTS
SHOULDERS

STRENGTH
MALE = BENCH PRESS
FEMALE = SHOULDER PRESS

- 4X5@87% OF 5RM

WOD
5X500M ROW

* REST EXACTLY 2 MIN AFTER EACH ROW.
* THESE ARE MAX ALL OUT EFFORT ROWS.  NO DOGGING IT.


COMPETITORS

A. 7X1 SNATCH FROM HIP HEIGHT BOX - HEAVIEST POSSIBLE WEIGHT

B. 7X1 SNATCH FROM HIP HEIGHT BOX - HEAVIEST POSSIBLE WEIGHT

- REST 60 SEC AFTER EACH REP

- WE WILL USE PLATES AS OUR BOXES AS WE DONT HAVE JERK BOXES.

C. BACK SQUAT
SET 1 = 1 REP EVERY 30 SEC @90% FOR 2 MINUTES
- YOU CANNOT RERACK THE BAR UNTIL ALL 5 REPS ARE COMPLETE.
- REST EXACTLY 3 MIN
SET 2 = 1 REP EVERY 30 SEC @ 90% FOR 1:30
- YOU CANNOT RERACK THE BAR UNTIL ALL 4 REPS ARE COMPLETE.
- REST EXACTLY 2 MIN
SET 3 = 1 REP EVERY 30 SEC @ 90% FOR 1 MINUTE.
- YOU CANNOT RERACK THE BAR UNTIL ALL 3 REPS ARE COMPLETE.

D. FRONT SQUATS 5X2
 (3 SECOND PAUSE AT THE BOTTOM) - REST 90 SEC - HEAVIEST POSSIBLE

WOD
AMRAP 7 MIN
50 DOUBLES
15 HSPU

RESULTS FROM 1/7/13

1/7/13 - COMPETITORS

WOD - MONDAY, JANUARY, 7TH 2012

WARM-UP (3 MIN)

1 MIN DOUBLES

15 AIR SQUATS

15 PUSHUPS

15 KIPS

TEACH (10 MIN)

POWER SNATCH

BAR MUSCLE-UPS AND MODIFICATIONS

COACHS STRETCH(10 MIN)

STRENGTH (15 MIN)

BACK SQUATS 4X5 @83% OF YOUR 5RM

- IF YOU DO NOT KNOW YOUR 5RM YOU WILL FIND IT TOMORROW

WOD (20 MIN TIME CAP)

3 ROUNDS

50 AIR SQUATS

10 HANG POWER SNATCHES (135/95)

7 BAR MUSCLE-UPS

________________________________________________________________________

COMPETITORS

BARBELL WORK

A. SNATCH: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – REST 30-60 SECONDS.


B. CLEAN & JERK: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – REST 30-60 SECONDS.

CONDITIONING

3 ROUNDS FOR TIME OF:

50′ BURPEE BROAD JUMP


20 KBS 32/24KG


15 C2B PULLUPS


10 THRUSTERS 135/95#

INTERVAL SPRINTS TO BE DONE MON-WED-FRI

7X250M ROW SPRINTS

- REST1:1

- MEANS REST THE AMOUNT OF TIME IT TOOK YOU TO WORK.