Tonight was the 2nd class of Jujitsu by Greenville Dojo and Joe T.. We focused on grappling and worked on the guard, half guard, mount, side mount and several escapes. My partner was Dan (aka the Mutant) and some how I’ve ended up with bruises on my in my arm pit. How? No clue. But I enjoyed every minute of it! Joe is an AWESOME instructor, very knowledgeable and just an all around good dude. We had Dan, Andrew, Quincy (Q, the new guy), Jane, Lea, Lok-yi, Keeley and Dayton all participate. Great class and lots of fun. You should give it a try if you get the chance! 1st class is free and it’s only $25.00 a month for HITCF members and $50.00 for non-members. What? Yes. You DON’T have to be a member of HITCF to participate! Come on out and find new places to bruise all while having a great time and learning valuable self defense skills!

One of the great things about being a personal trainer, and in particular, a CrossFit trainer, is that you get to experience the joy of someone who sets a PR or does a hella wod well or makes progress on a skill they’ve been working on. I’m getting spoiled in that I get to experience this almost every time the Lunch Bunch takes over the box at noon! Ellen, Beth, Toni, Shiela and Jess all make this such a great class to instruct. It’s literally everyday that one of these ladies make huge progress in a particular skill that they have been working on. Ellen has great squat form, Beth is developing great core strength, Shiela has made leaps and bounds in her stamina, Toni is on the verge of being a true firebreather (yes, that’s a good thing) and Jess pushes herself harder and harder each time (she’ll soon lose her title of sandbag Queen). It’s awesome to see these ladies make progress and at least one of them are doing it every time we meet. They inspire me! Thanks, ladies!

Have a new guy in the gym. Quincy is a U.S. Marine and has been on a little “break” from CrossFit. He’s back and has decided to join us at HITCF! Welcome Q!

Friday’s WOD(s)
Strength
Deadlift – 3/3/3
Shoulder Shrug – 10/10/10
Strength Bias WOD
5 rounds of:
3 – Clean and Jerks (185/155/95)
5 – Strict pull-ups
10 – Push-ups
100M shuttle run (spring 50M out and back)
Rest 1 minute

Metabolic Bias METCON
5 rounds of:
20 – Pullups
20 – Dips
20 – Burpees

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Today was a mega-busy day at the box tonight! Had a big crowd at the 5:30AM class (have a safe trip to Germany, Rachel! Tell Dave we said HEY!), another at the “Lunch Bunch” class at 11:45AM, 6 kids at KidFit at 4:30 to 5:30PM, the usual crowd in the afternoon (welcome back Andrea!) and an AWESOME American Jujistu class at 7:30. Joe is a great instructor (he’s a 3rd degree black belt after all!) and we had Dan, Andrew, Jane and myself learn a great deal in just an hour! We learned strikes to get started and have a grappling session planned Thursday. The old wrestler in me can’t wait! Miss one of the MANY opportunities we have at HIT CrossFit? We’ll have the same schedule Thursday and every Tuesday and Thursday from now on!

I encourage anyone that just can’t find enough hours in the day to try the AM class or the “Lunch Bunch” class. You’ll get more 1 on 1 attention (is that a good thing?) and you’re afternoons are free to spend with the family or your friends. I’ve also updated the schedule of hours on the site. No excuses! KidFit is growing every class. Had a request from another parent to move KidFit to 4:30 PM to accomidate transportation schedules. So be it!

If you’ve never done a 20 rep back squat, you missed a real leg burner today. Get ready for more weight lifting October 4th when we start the next cycle!

Wednesday’s WOD(s)
Shoulder Press – Find your 3 RM AND your 5RM. Take 3 attempts to find each.

Strength METCON (via CrossFit.com)
“Jack”
AMRAP 20:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Metabolic Bias METCON (via CF Integrity)
75 thrusters (95lb/65lb) – 30 minute time limit
The first time you rest with the bar on the ground, perform one round of Cindy. The second time you rest with the bar on the ground, perform two rounds of Cindy….. and so on.
Cindy- 5 pullups, 10 pushups, 15 air squats

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I am so totally stoked that we have an American Jujitsu Instructor, Joe T., coming in Tuesday night to give a free class at 7:30!  Joe is in my Men’s Group that meets Friday AM at 6:00AM, is a Federal Law Enforcement Officer and a certified American Jujitsu instructor.  He’s going to start training with HIT CrossFit and will be using the gym as his dojo on -Tuesday and Thursday nights.  CrossFit and personal defense go hand in hand and I am glad Joe finally gave into my begging and pleading and has finally decided to join us! After the free class tomorrow, see Joe to sign up for a regulay butt kicking and get the rates he charges for instruction!

Also, I need to apologize to the Metabolic Bias people.  There should have been 50 each of the GHD sit-ups and back extentions, not 30.  I was exhausted from my busy weekend and didn’t read the rep scheme on the CrossFit.com main site correctly.  My bad.  I’ll make up for it today!

Tuesday’s WOD(s)

Strength

Back Squat – 20/3/15/5  Use 70% of your 3RM for your set of 20, your 3Rm for 3, 80% of your 3RM for 15 and your 5RM for 5.  Push yourself!

Strength Bias METCON

10 - Deadlifts (225/135)

5 – Power cleans (155/85)

5 – Push Jerks (135/65)

Rest 1 minute between rounds for 5 rounds.  For the deadlifts,start with a 45#, 2 – 10# plates and a 25# plate on each side of  the bar.  Strip off the 25# and a 10# for the power cleans, then the last 10# for the push jerks.  Put them back on (in order) during your rest.

Metabolic bias METCON

For Time:

400M Run

21- DB Thrusters (35/25)

21- KB Swings (1.5/1 pood)

21- Burpees

400M Run

15- DB Thrusters

15- KB Swings

15- Burpees

400M Run

9- DB Thrusters

9- KB Swings

9- Burpees

400M Run

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Dan, Sean and I along with a old cop buddy of mine, Ken, completed the USMC Mud Run this weekend in Columbia. We did nothing to prepare for this race other than CrossFit and, in Dan’s case, Starting Strength. We were able to finish in the top 35% of 3100+ teams. There was 32 challenging obsticles on a 4.2 mile course. I can’t wait to do another one! Thanks to Ken for putting this team together!

Joe Tessari, a certified instructor in American Ju-jitsu and US Marshal, will be at the gym tomorrow at 7:30 to put on a introductory class!  Come on out!

We’ll be starting a new cycle in the coming month. On October 4th, we’ll be going to a different type of training. There will no longer be a strength bias and a metabolic bias workout, only one workout. We’ll be switching to 2 days of comprehensive weightlifting and 2 metabolic conditioning days. Saturday will be an extra metcon day, wednesday will be the scheduled rest day. Be prepaired for some big changes in your training for the next 6 weeks starting October 4th!

Monday’s WOD(s)
Bench press – 20/3/15/5
Strength METCON
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Metabolic METCON
“Michael”
Run 800M
30 – GHD Back Extentions
30 – GHD Sit-ups

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Check out Strong is the New Skinny on Facebook as well as 70sbig.com on your browser. Great articles and they preach what I’ve been screaming all along: a strong woman is far sexier than a skinny woman and weight training with barbells is the best way to stay in shape. Got some exciting things coming your way in October with some exciting programmin on tap! Stay tuned for details!

Friday’s WOD(s)
Strength Bias
OHS – 5/5/5

Strength Bias METCON
AMRAP 20 of:
3 – tire flips
6 – SDLHP (135/95)
9 – box jump (24/20)
12 – ring push-ups

Metabolic Bias METCON (from main site)
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

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