Ever go into a workout knowing that putting yourself through it as rx’ed will leave you wrecked? I saw a group of men and women hit a wod that they knew would leave them exhausted and spent with such intensity it inspired those around them. Sean M. moved an incrediable amount of weight in the squat metcon from yesterday. No one came close. He beasted it. Most excellent! That was one intense workout session this afternoon; over 20 tons of combined weight were moved. Great job, guys and gals!

You may have notice a tall, muscular, bald guy new to the gym. That’s Brandon. He’s a Level 1 certified CrossFit Trainer as well as CrossFit Nutrition certified. We welcome his knowledge and experience! Seems to really know what he’s doing! Glad to have you , Brandon! Rachel had a great group this morning as well. Heard that it was a killer session also. I highly reccomend a class with Rachel, especially those that are looking for a metabolic style wod, even if it is at 5:30 AM!

Thursday is a scheduled rest day. The gym will be open, as usual, to acommidate those that want to make up a wod. Stay hydrated and recover if needed!

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The past 2 days have been intense. Whether a long drawn out cardio-fest like Monday or a day where literally everyone chose the strength bias wods and got a taste of Lynne, the intensity and the amount of work put out was great! I watched Lok-yi bench press 75 pounds 28 times straight tonight. Wow. What effort! Everyone hit that wod like it owed them money and it was awesome.

Get tired of seeing my ugly mug while your workout? Then the Wednesday 5:30AM class is for you. Why? Because it is led by none other than Rachel! Come join her and the rest of the normal crew bright and early, get the wod out of the way and get your metabolism going for the rest of the day!

Wednesdays WOD(s)

Strength Bias

Power Cleans 3/3/3/3/3

Strength METCON

Max Reps for Full BW Squat, 3/4 BW Squat and 1/2 BW Squat

Rest as needed between attempts

Metabolic Bias

“Tabata Some of This”

HSPU – 4:00

Overhead Lunges – 4:00

Ring Rows – 4:00

Wall Balls – 4:00

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Again a awesome busy day at the box! I saw a ton of grit and determination today in both the strength and the meatbolic bias wods. Big props to Reem, Lea, Emilie and everyone else who took on the 50 rep wod; those types of workouts are a real grinder and everyone powered through it. Also want to congratulate Adam on his 1st strength wod. It’s fun to watch a kid with natural ability find CrossFit!

It’s hot in the box. Be aware of your body’s need for water and stay hydrated. The more you sweat, the more you have a need for water. Don’t hesitate to grab a gulp of water if you need it or stand in front of one of the numerous fans. Also be aware of the warning signs of heat exhaustion: often pale with cool, moist skin, sweating profusely, muscle cramps and pains, feels faint or dizzy, headache, weakness, thirst or nausea.
Stop immediately, grab the attention of one of the trainers if he/she isn’t already with you and we will immediately assist you!

Tuesday’s WODs
Strength Bias
“Lynne”
5 rounds for time of:
Max reps body weight bench press
Max rep pull-us

then

Run 2 x 600M or Row 2 x 800M
Rest as needed between attempts

Metabolic Bias
“Fight Gone Bad”
1 minute each station of:
Row for calories
Wall balls
KB Swings
SDLHP
Box jumps
rest 1 minute between rounds. Add total munber of reps for score.

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Wow, what a great weekend! We had a large group for our Saturday WOD with several new CrossFitters joining us for the 1st time! Welcome to Reem, her son Adam, Jason and his wife Lindsey, Chris and Hiten! Rosa, a bootcamp regular, brought her daughter in as well and all of the new guys and gals did one fantastic job on the WODs! Love the energy that new people bring to the box! Can’t wait for you guys to become regulars and see just how fit you can get!

Speaking of being fit, we had a visitor to the box last week . Matt is a member of Sin City CrossFit in Las Vegas, Nevada and will be joining us for the next month while he is on spring break from Med School. Matt and I had a great discussion the other night about training styles and what we train for. Fitness is a broad spectrum and everyone trains for their own goals. Not everyone trains to be a competitor at the CF Games, it just doesn’t work for them. Some train to be stronger, some to lose weight, some to build muscle, some to be able to run faster. We all have our own personal goals. Thats what makes CrossFit so awesome! We can use this one system, this one methodology to help anyone reach their goals, no matter what they are! The main goal of CrossFit is, when you boil it down to the simplest form, Power Output. weight x distance / time = power. How fast can you move a large load over a long distance? Stronger athletes may be able to move a ton of weight, but it may take them longer. A less stronger athlete may move less weight, but they can move it the same distance much faster. Using the formula above, the power output is the same! We train for power. CrossFit athletes are the most powerful athletes and this can be transfered to any sport depending on the CrossFitters goals.

Housekeeping detail: there will be no Sunday classes for the next 3 weeks. Keep that in mind when you are planning your workout schedule in July!

Monday’s WOD(s)

Strength Bias

Push press with dumb bells 3/3/3/3/3

Front Squat with dumb bells 3/3/3/3/3

Strength METCON

AMRAP 12

5 – dumb bell snatch with right hand

5 – burpee box jumps

5 – dumb bell snatch with left hand

100M run

Metabolic Bias METCON

For Time:

50 – wall balls to 10′ target (20/14)

50 – burpees

50 – sit-ups

50 – KB Swings (1.5/1 pood)

50 – box jumps (20/12)

50 – back extentions

50 – push-ups

50 – double unders (or 100 singles)

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Hope everyone is well rested after Thursday’s rest day because Fridays Strength METCON are brought to you by Big Dave and his sick programming. Dave is a Sports Specific Specialist and has promised to bring us some “creative” METCONs. Enjoy!

Strength Bias

Overhead Squat 3×5

Strength METCON (a Big Dave Original)

21 Pull-ups

21 Clean and Jerks with 60# Sandbag

200M run with sandbag

15 of each plus run, 9 of each plus run

Metabolic bias

50 – Push-ups

40 – Sit-ups

30 – Box jumps

20 – Pull-ups

40 – Push-ups

30 – Sit-ups

20 – Box jumps

10 – Pull-ups

30 – Push-ups

20 – Sit-ups

10 – Box jumps

20 – Push-ups

10 – Sit-ups

10 – Push-ups

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