I had the pleasure of leading the Tuesday/ Thursday Bootcamp this AM while Tim is on Spring Break and I must say that I was impressed!  Brenda and Rosa put out some great work and effort this AM!  Great job, Ladies!  I can see huge improvements and I’m sure others can see the difference in you, too.  Keep it up!

Dan and Laura. He's the man behind some of these sick metcons!

Tuesday’s Strength WOD:

Bench press – 5/5/5 with 70% of your 3RM

Metcon – AMRAP 12

5 – weighted pull-ups

10 – weighted burpees

15 – front squats with burpee weight

MAIN SITE

7 rounds for time of:

3 – Front Squat (185/135/95)

7 – L-pull-ups

Pick your poison.  Just get some! 

Yesterday was METCON MONDAY and it lived up to it’s name.  Dan’s coming up with some sick metcons that have us hitting heavy cleans and such.  Great training for the whole body.  I’m really liking these!  Thanks, Dan!

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This week is week 2 of our new 5 week cycle.  Everyone should have a good idea what their 3 rep max is on all of our major exercises.  We’ll take a break from the strength WOD today and focus on a heavy metcon instead.  Ladies, we have a little change up for you.  Women’s goals and men’s goals are a bit different.  I’ve had a request to focus more on metcons and less strength for the ladies, so I give you a choice:  you can either double the daily HITCF metcon and scale the weight accordingly or you are welcome to hit the main site wod.  Now this is going to take cooperation from everyone in the gym, but I’m confident we can make it work for everyone.  HIT CrossFit isn’t a “one size fits all” and we know that everyone has a different goal in mind for themselves.  With that, I say “Now go get some”!

HITCF metcon

7 rounds for time of:

3- hang power cleans (as close to BW as possible)

10 – push-ups, dips or ring dips (full ROM)

8r, 8l of walking lunges

Main Site WOD

5 rounds for time of:

40 – double unders

20 – box jumps (24/10/12)

20 – KB Swings (1.5/1 pood)

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Fridays WODs

Strength WOD

Shoulder Press

5/5/3/3

Find your 3 rep max!

METCON

7 rounds for time of:

15 – Deadlift (135/95)

15 – Push ups

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Captain’s Log: Day 2

Deadlifts were brutal.  Box jumps and 1 armed snatches really jack your cardio up.  Bench press makes me feel all “jacked and tan”.  Dan’s metcons are really nasty.  Looking forward to back squats on Wednesday, but in a sick way.  Will keep you posted.

Fight for Air Climb!

On a serious note, HIT CrossFit is a bronze sponsor in the American Lung Association’s “Fight for Air Climb” on April 10th at the Liberty Towers downtown Greenville!  We also have a team that is participating.  Go to www.fightforairclimbgreenville.orgto see what it is all about and join Team HIT CrossFit!  More details to follow! 

Wednesdays WODs

Strength WOD

Back Squat 5/5/3/3

Metcon

30-25-20-15-10-5 of:

UNBROKEN kettlebell swings FOR TIME.  You must complete each set before you can put the KB down.  Oh yea!  Get some!

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I have to admit it:  I don’t know enough about the Health Care Bill that was just passed by the U.S.House of Representatives to really form an opinion of it.  I do know that I’ve heard from numerous sources that it’s going to make my taxes go up and burden my kids with more national debt.  I’m against that.  Otherwise, I just focus on what I call the HITCF Health Plan.

The HITCF Health Plan is based on the following:  I know that when I feel like crap on a shingle, if I go and work out really hard I instantly feel so much better.  That and the fact that the people I see working out at HITCF are really healthy and are never sick.  Now, don’t think I willingly go work out when I’m not feeling it.  I have people that count on me to make me go when I don’t really want to.  It’s accountability and I for one need it. But I digress. 

So the HITCF Health Plan is this; work out really hard 4 or 5 times a week and eat like you have a half a brain with a smidge of common sense.  I, of course, recommend and endorse CrossFit and HITCF WODS and metcons as well as the paleo diet.  9 out of 10 Doctors agree with me (in principle) that getting off your butt and eating right are the best way to get and stay healthy.  The 10th Doctor is a raging alcoholic who smokes 2 packs a day and is 50 pounds overweight with 38% body fat, so who would listen to him, anyway.  (Neither statement is really true, I’m taking literary liberties here).  Pretty simple.  Stay healthy and you don’t have to go to the doctor.  Tah-dah!  I will accept the nomination to either the U S House or Senate now.

Dave weighs 140+. That's 335 pounds he's deadlifting. Sick.

Saturday Dave ships out to work in Afghanistan.  He’s only been with us a month or so, but but as you can see, he’s already built a reputation for himself as a strong dude with great metabolic conditioning.  Be safe, Dave!  See you in a year, 15 pounds heavier with a 400# deadlift!

Tuesdays WODS

Bench press – 5/5/3/3

METCON

7 rounds for time of:

5 HSPU

200M Sprint

10 L-pull-ups

Get some and be healthy!

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