Steve, Sara’s signifigant other, gave me a great idea of how to eliminate some of the confusion we’ve experienced this week. As soon as you come in, sign your name on the list on the whiteboard with the WODs written on it. Put your name and which WOD you are doing (strength or metabolic) Come in early to sign up, a good rule of thumb is 30 minutes to warm-up and get set up before we start the WOD at the top of the hour. Pretty self explanitory, but see me if you have questions. It seemed to work pretty well tonight!

It’s also that time of year when we start losing our college guys and gals as they get ready to head back to their respective schools. Matt G., John, Luke, Alison, Matt B., Lauren, Morgan, Haleigh, Connor, Geoff; good luck to you all, study hard and keep CrossFitting! We’ll miss y’all!

Dan had a great idea. Let’s do a pool WOD early one Saturday AM! When? NEXT SATURDAY! More details once we nail down a location, but it will be early (8:00AM) and you WILL get into the pool! WOD will be a surpise. Mark it in you calendars!

Don’t forget that Tuesday and Thursday of next week we start our 10:30AM trial schedule! Come on out and avoid the crowds in the afternoon!

Friday 6AM is Men’s Bible study! Come on out!
Friday’s WOD(s)
Strength Bias
OHS – 5/5/5

Strength Metcon
21-15-8
Rt. Arm DB Power Snatch
Lt. Arm DB Power Snatch
Pull-ups

Metabolic Bias – For the Returning College Students!
Tabata 4 Minutes each of:
Bottom to bottom squats (rest in the squat position)
25 FT Bear crawl (each 25FT counts as 1 rep)
Sit-ups
Push Presses (95/65/45)

Share on Facebook

Tomorrow is a rest day. So either make up a WOD from this past week, rest or hit the main site WOD.

Don’t forget that starting August 3rd we will have a 10:30AM class! I’m thinking of doing away with the tuesday/thursday 5:30AM class due to lack of participation. What do YOU think?

Share on Facebook

OK. Hate to do this but with the large crowds we have in the afternoon, it’s time to set some ground rules. Starting Monday, August 2nd, we will be starting WODS every hour, on the hour. Here’s what MUST happen in order for things to run smoothly:
1. Come in and LOOK AT THE BOARD. Your warm-up is posted there. Warm ups take approximately 15 minutes. ie.: if you want to hit the 5PM WOD, show up at 4:45 to warm up.
2. Warm-up on your own. If you don’t know what an exercise is, ask. Lead yourself thru it or grab a buddy. Find a empty spot and go for it, just keep in mind that the main floor space is for people to hit the WODs. Stay aware of yyour surroundings to avoid getting hurt!
3. At the top of the hour, get your weights, bars, KB’s etc. together for your WOD. See someone already doing the WOD? Call their bar/ weight, etc. or just wait for them to be done.
4. Be ready to hear 3,2,1…GO! at the top of the hour. If you aren’t ready, you are just increasing your time.
5. For strength WODs, grab a partner. You are all big boys and girls. You know what weight you need to use. Look at your notebook. The trainers are there to assist everyone, please let us do so!
6. This is the most important. THERE ARE NO OTHERS WODS ALLOWED OTHER THAN WHAT IS PROGRAMMED FOR THAT DAY. Use the open gym on Thursday or Saturday to make up a WOD or come in before 4PM or after 8PM if you want to make up a WOD or do a “special” one. No exceptions. Don’t ask.
7. If the afternoon time is just too crowded for you, please consider the 5:30AM class Monday – Thursday or the NEW 10:30AM class Tues and Thurs.You can get more 1 on 1 attention should you need it!

Tuesday’s WOD was a long one. I program for both strength AND metabolic bias. Most CrossFit gyms don’t. This means we MUST share equipment and floor space. It was mass confusion for a while due to my trying to make everyone happy and shortage of equipment. This won’t happen again, I promise. I want EVERYONE to have a great time and get the most out of their HIT CrossFit experience. You have to do your part to make this happen, too!

Wednesday’s WOD(s)
Strength Bias
Incline bench press – 5/5/3/3

Strength METCON
10 Rounds for time of:
40M Sprint
40M tire flips

Metabolic Bias
Row or Run 5K
See board for 5K route

Share on Facebook

When it rains it pours! What a thunderstorm we had during this afternoons WODs. We had some minor flooding but everyone seemed to make the best of it. Can’t run? Then we row! The rope got a good workout tonight, too! Great job to everyone!

Don’t forget that we start a new 10:30AM – 12:30PM class next Tuesday and Thursday! We’d love to make a real go at a mid-day class! Come on out and avoid the afternoon crowds!

Tuesday’s WOD(s)
Strength Bias
3 attempts at a max height box jump.
then
3 attempts at a max standing broad jump

Strength METCON
5 rounds for time:
10 HSPU
15 Dead hang pull-ups
20 Ring Rows
25 Push-ups

Metabolic Bias
“Roy”
5 Rounds of:
15 Deadlifts (225/135)
20 Box Jumps (24/20)
25 Pull-ups

Share on Facebook

What a busy weekend! Lok-yi ran things this weekend with the help of Rachel and Dave and I heard that there was quite a crowd. I hit a WOD at CrossFit Integrity Saturday while in Charleston and thoroughly enjoyed my visit to their box! Lots of work being done there; Brian and Nigel have done a great job in developing their own brand of CrossFit down there. Cool place, I highly reccomend them!

I’m going to add additional hours to the gym. Starting Tuesday, August 3rd, I will be opening the gym from 10:30AM till 12:30PM every Tuesday and Thursday! This will allow the lunch time crowd to catch a WOD during their lunch hour. The kids lounge will be open, as always. If you need childcare, let me know in advance. (So I can get a babysitter for you on the cheap.) I’ll be reminding everyone of this all week long!

Monday’s WOD(s)

Strength Bias
Squat Clean 5/5/3/3
Recover fully (5-10 minutes)…then…
Strength METCON
AMRAP 12
5 – Deadlifts (225/135)
10 – Box Jumps
1 – Rope Climb

Metabolic Bias – For time
Run 400M
30 – SDLHP (95/65)
Run 400M
30 – Push Press (95/65)
Run 400M
30 – KB Swings (1.5 pood/1 pood)
Run 400M

Share on Facebook