Monday is March 1st and the start of several exciting events at the gym!  March 1st kicks off the Fight the Winter Funk Challenge and March 2nd starts BOOTCAMP at 5:30AM!  It’s not too late to sign up for either!  See me to get your measurements and get set up.

Todays WOD was courtesy of Dan “The Mutant”.  I missed it due to a lovely cold and stomach virus, but heard it was plenty challenging to everyone.  Hope to see everyone tomorrow!  Here’s the WODs:

Strength WOD

Back squat

3/3/3/3/3

METCON

15-12-9

Dumbbell Cleans (70/50/30)

In between each set of  cleans, do:

40-30-20

Sit-ups

Now get some!

Why we need CrossFit and Bootcamp.....

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Rachel hitting a box jump!

Hope everyone recovered well on their rest day!  Me?  I came down with the start of a really nice head cold.  Joy.  Rest, vitamin C, some Nyquil and an Airborne.  Let’s hope that knocks it out!

Tomorrow at 6:00AM is a great Men’s Bible Study at the gym.  We welcome any real man to join us!

Fridays WOD

Strength WODs

Overhead Squat

5/5/5

Shoulder Press

5/5/5

METCON

In 2:30 do:

5 – Thrusters

5 – Sumo Deadlift High Pull

Row 200M

Max Pull-ups

Rest 1 minute

4 Rounds

Score is your total number of pull-ups in all 4 rounds

Start the clock, go thru the thrusters, SDLHP and row sprints then do pull-ups.  When clock hits 2:30, stop and rest 1 minute.  Record the number of pull-ups.  Repeat 4 times.

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Thursday is a rest day.  Feel free to make up a missed WOD or just rest, relax and recover.  Me?  I’m going to recover.  Keep in mind that the body needs to have some recovery time.  Our bodies can heal themselves, for the most part but it needs time to do so!  Take a break, have a cheat meal (only one!) and enjoy life!  We work hard in the gym so we can enjoy life to the fullest!  So do it!

Todays WOD featured tire flips.   Here’s a pic of Sean doing just that!

Sean and the tire flip

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Sean in the aftermath of "Air Force"

The phrase above was said ALOT tonight!  “Air Force” was one brutal WOD and everyone seemed to have a love/hate relationship with it.  Let me remind everyone that took on this WOD that I DID NOT COME UP WITH IT!  I just posted it.  You can direct all hate mail and cursing to the psycho that came

Traci and the aftermath of "Air Force"

up with it for the Midwest Sectionals.  Thank you.

Speaking of sectionals, it is our turn next weekend to head to Fort Mill, SC for our sectionals!  Dan, the resident mutant, will be taking on the competition on March 6th and 7th.  Wish him good luck!  I’ll be a judge at the competition and get a first hand view of what promises to be an exciting competition.  I can’t wait to watch these athletes compete and see Dan in action!  Come up and see us!

One quick word about hitting YOUR wod.  There is no shame in scaling the weight or the reps in order to complete the wod.  I had to remind myself of that tonight.  Coming off a minor knee surgery, I scaled “Air Force” to accomadate my newly rehabed knee as well as the wod from last night to box steps instead of box jumps.  Yes, it stinks.  Yes, I wanted to go full out and not scale.  But I did the smart thing and realized my limitations and scaled the wod so I can rehab my knee the smart way.  Don’t be afraid to scale your wod.  I and the other trainers will try to push up to be your best and go heavy but under no circumstances should you listen to anyone over your own body.  Be smart and live to fight another day!

Todays WODs

Strength WOD

Deadlift 3/3/3/3/3 at 80% of your 1 RM and NO HIGHER.

METCON

In the FGB Format:

Tire Flips

Sledgehammer swings

GHD Sit-ups

Wall balls

Pull-ups (deadhang)

Hate me now, Love me later.  Or don’t.

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Is this pic to encourage women or men? Yes.

BOOTCAMP! 

The newest sessions of  bootcamps start Match 1st!  Why are we doing a boootcamp at HIT CrossFit, you ask?  Because not everyone wants to do CrossFit.  WHAT!  Yep, it’s true.  Not everyone is built for the type of exercises we do at HITCF.  While my idea of fun is to sweat profusely while I strain till my eyes bulge and my face turns red, it’s not for everyone.  And, let’s face it:  it can be really intimidating to see a bunch of freaks hanging from the ceiling and throwing weights on the ground.  While being a freak is OK and I love my freaks, HITCF is a STRENGTH AND CONDITIONING GYM.  We want to offer something for everyone.  Our bootcamps are being led by Tim Owens, a Certified Personal Trainer, and I.  We are holding a beginners class on Tuesday and Thursday at 5:30 AM and 5:30 PM.  There is an intermediate class scheduled for Monday and Wednesday at 10:30 AM and 5:30 PM.  Know anyone that wants to start to get in shape?  Direct them to the beginners class.  Know anyone who has started to exercise and wants to get a little more into it?  Intermediate is for them.   I’m stealing this from CrossFit One World just because it sums what bootcamp is so well:

A reminder of the five goals of Boot Camp, which are pretty self-explanatory as to why they would benefit anyone wanting to #1- get healthier, and/or #2- start CrossFit:

1. Increase Cardio/Respiratory Endurance
2. Strengthening the Posterior Chain
3. Strengthening the Core
4. Introduction to Light Weightlifting
5. Losing Weight With Sound Nutrition Advice.

I’d really like to see this take off.  It’s a great feeder for the CrossFit program and can introduce everyone to the benefits of exercise.  Nuff said.  Sign up now!

Winter Challenge starts Monday!  Get your team and sign up NOW!  Need at least 5 teams to make this thing work and be worth while!

Tonights WODs were bench press and a nasty little AMRAP I put together.  Everyone seemed to like it almost as much as the one from Sunday!  Here are the results:

Results Feb 22

Tuesday’s WODS

Strength

Back Squat 5/5/4/3/3

METCON

“Air Force”

(M-95#/F-65#)
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
***4 Burpees on the minute every minute…start the WOD with 4 Burpees and complete 4 Burpees every minute thereafter***
***20 minute cut off***

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