Lok-yi and I are hosting a Super Bowl Party at our house this Sunday starting at 6:30.   It’s BYOB, bring a meat to throw on the grill as well as a side to share.  I’m sure there will be some shooting going on off the back porch, so bring ear protection, your side arm and ammo if you want to shoot.  No one that has partaken of alcohol will be allowed to shoot, so come early or don’t drink if you want to have a go at it!

There is some exciting news about KidFit!  Starting tomorrow, our very own Jessica C. will take the reins and lead the kids of HIT CrossFit during KidFit class!  Jessica is a seasoned veteran of CrossFit as well as a former nanny who LOVES kids and will surely take this class to the next level.  She’s also training and running the National Marathon in Washington DC (her 2nd Marathon) in memory of her Dad, wo lost his battle with cancer this past December.  Please visit her fundraising page for the American Cancer Society at http://main.acsevents.org/goto/clohessy to donate to the ACS for treatments and an eventual cure for cancer!  I can’t tell you how excited we are to have Jessica as a HITCF’er and now a staff member/ coach!  See also the Instructors page for a more detailed bio of Jessica as well as our other instructors, Rachel, Dan, Brandon and I!

The Paleo Challenge is drawing to a close.  Paleo Challenge 2.0 is right behind it though!  Those in the 1st challenge need to have their measurements and pictures done this week.  See me for a time to get them done!

Tuesday’s WOD

Strength

Deadlift – 5/5/max rep

METCON

100 – pull-ups AND push-ups for time

Start with pull-ups.  When you fail, do push-ups until you fail then go back to pull-ups then so forth and so on.   Take care of your hands!  Don’t use too much chalk and watch your kip!  Too much kip = torn hands!  Too much chalk = torn hands!  Be SMART, your palms are worth it!

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So, what the heck is “skinny fat”? Its simple. You have 2 types of skinny fat people. Type 1 is a person of slinder stature that does no exercise, eats like crap and has the physique of a cold, wet noodle. They have no muscle tone and typically have a “pooch” or small gut. They are generally weak and lack cardiovascular endurance yet are proud of the fact that they can wear clothes found in the juniors section. Type 2 is a former large or fat person that has found dieting to be the easiest way to lose weight without actually doing anything. Some type 2 skinny fat people may have picked up something easy like walking, jogging or the elliptical and lost even mlore weight at the expense of muscle. They have a saggy appearance with no muscle definition but think they are healthy because the scale says so. They are generally proud of their weight loss yet still ashamed to be seen in public without clothes on to cover all the saggy body parts. But good news! There is hope for skinny fat people! Its called weight training. Its not easy, but with just a little weight/ resistance training, the skinny fat can be turned into a lean, mean, healthy machine! Its our duty to help them, 1st by identifing them, then by showing them the light that is CrossFit.

We have been having some issues with the 5:30AM class. Starting Monday, if you don’t reserve a spot in the class by 8:00PM the evening prior, there WILL BE NO CLASS.

The 28 days for $28.00 promotion starts this Tuesday at 6:30 AM! Sign up now!

Monday WOD
Strength
Front Squat- 5/5/max rep
Use at least 65% of your 5RM of back squat for all sets

METCON
3 – power snatches (135/95/65)
6 – chin ups
9 – box jumps
Strength does AMRAP 10, metabolic does AMRAP 20

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I like to people watch. It’s like therapy to me. In public places, resturants, airports, anywhere there are people, I like to watch them and make observations. Several of my buddies are the same way. One of my buddies, Curt has to travel alot and attend silly, stuffed shirt meetings for his business. As I was helping him with his deadlift form today, he made the comment on how, when he travels, he notices just how out of shape it seems most of the guys our age are (we’re both late 30′s – early 40′s) and he couldn’t be more correct. Look around you. The vast majority of “common folk” are sorely out of shape or just evidently not exercising. With this fresh in my mind, I took a look at people while I was grabbing a quick bite to eat at a local BBQ resturant (I was eating paleo! I ate a pound of chicken, plain with steamed veggies!). I saw a guy get out of his truck like it almost killed him to move. He looked to me close to my age. Another guy with his belt so low it might as well been holding his socks up because his belly was so big. A little older, but really? A group of ladies sitting down with not one of them in any shape whatsoever. Even the young lady behind the counter was “skinny-fat”! I know that America is a fat nation, but come on! Where is the quality of life for these people? Do they trudge around everyday in misery, stuffing their faces with food to compensate for feeling and looking so bad? Are we as a nation are we destined to be like the characters in the animated movie “Wall-E”, riding around in hovering lounge chairs, so fat and to the point we don’t need bones anymore? Not if I can help it. Guys like Curt and I don’t just exercise “for the now”. We exercise so that we can live longer with the same quality of life then as we enjoy now. I exercise so that as I age, I don’t use my belt as sock keepers, I don’t groan in misery getting out of bed because my joints hurt and I can enjoy my children and my children’s children! I’m willing to trade some muscle soreness, some physical discomfort thru exercise now so I can continue to benefit from it later. I hope those of you HITCF’ers do to!

When you walk into the gym, you’ll notice a new squat cage and 2 new bench presses! I traded the useless cable crossover machine for them plus a couple more weight trees. Thanks to Bob at Palmetto Fitness for the hook-up! Yee Haw!

Also, don’t forget to tell your friend, neighbors and other acquaintances about the 28 days for $28.00 special introductory offer for the month of Feburary! It’s a beginners class at 6:30 ONLY Monday thru Thursday. One time offer. Linited to the 1st 15 people (there are only a couple spots left!). And forward the newsletter to everyone you can! The box is growing and it’s all because of our members!

Thursday AM WOD

Back Squat 5/5/max rep. Add 10# to Monday’s weight.

METCON

3 Rounds for time

50 – OHS with PVC (work on FORM!)

40 – Push-ups

30 – GHD Sit-ups

20 – Pull-ups (strict)

10 – HSPU

Thursday PM WOD

Bench Press – 5/10/15/10/5

METCON

Fight Gone Bad!

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Yea, I think you know what I mean. Heavy thrusters absolutely kill me. And by the looks of it, everyone agreed tonight! Great effort though! I just have to give big props to my man Hart R. with such an awesome job with his 95# thrusters tonight. I can remember just 2 months ago Hart was struggling with 65# thrusters; my man has come a long way!

We are having a promotion next month for new members. Its a special introductory bootcamp class that we’re calling “28 days for $28″, at a special 6:30AM time slot on Mon, Tues, Wed and Thrus. We’ll be done by 7:30AM. Just give me a call or email for more info!

Our 1st newsletter went out today! If you didn’t get yours, let me know and I’ll send you a copy! We are also getting some new equipment this week! Come in check it out!

Wednesday AM/ Thursday PM WOD
Strength
Bench press or push press
5/10/15/10/5

Metcon
Fight Gone Bad

Nuff saik

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Tonight was a busy night in the box; then again it is a MONDAY!  Welcome back Victoria and Amanda from taking time off to go hang out on the beaches of Puerto Rico.  We did back squats and half of Annie.  Max effort was shown tonight.  Angela, great job on finishing it!!

Tara got her first taste of Fran, her first ever WOD at HIT CrossFit.  Welcome Tara!

The kids’ playroom now has a big screen tv and a Wii to keep the kiddos entertained.

Now for the other “kids” at the gym, we have to establish some ground rules.  There are weights being dropped and the last thing we want is for one of the dogs to get hurt.  Dogs will have to be on a leash or kept outside or left at home.  We are not allowing dogs upstairs with the kids any longer due to increased liability.  We do not want your animals hurt or accused of doing something that they may have been provoked to do since we have little ones upstairs.

Strength:

Dumb bell bench press

5/10/15/10/5 with same weight

Metcon:

AMRAP 10

10 deadlifts

7 hang power cleans

5 thrusters

(135/95/65) use same weight for all exercises

Metabolic Option:

AMRAP 20

(95/65) use same weight for all exercises

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