There was a ton of hard work put out at the box tonight on the 20 rep squats.  The weight for some may have seemed a bit low, but that’s in the design of the program.  We want to build a large base for our initial attempts then slowly and deliberately build to where we are doing our 5RM  for 20 reps by the end of this cycle.  Start slowly, build slowly and aim for this specific goal!

Tuesday’s WOD

Strength

Hang Power Cleans – 3/3/3/3

Bench Press – 3/3/3/3

METCON

50 – box jumps (24/20)

25 – hspu

50 – reverse hypers

25 – pull-ups

To make things interesting, at the top of every minute do 10 double unders.

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The Disco WOD Saturday night was fantastic!  We were able to get 15 people thru the WOD as well as had a fun party afterwards with another 20 or so spectators.  What a tremendous showing of support we received from our friends and family!  Thank you all very much, it really meant a lot to Lok-yi and I.  Pictures will be posted on the HIT CrossFit Facebook page.  We also shot a video and will try to get it edited and posted to YouTube.  We’ll post a link on the blog  when we get it done!

Monday starts a new strength cycle.  Thought we’d try a little something different.  Everyone knows how fond we are of squats at HITCF.  This month and next month we’ll be squatting twice a week, that’s nothing new.  What’s new is we’ll be doing 20 reps of them at once.  I’m borrowing a program from CrossFit One World where the program calls for squatting on Monday and Thursday.  To start, you’ll take your old 5RM for your back squat and subtract 80# off of it.  For instance, if my 5 RM is 315#, I’ll start at 235#.  You’ll only record one attempt at 20, so take your time and warm up properly.  You’ll add 5# each time you squat, so by the end of 8 weeks, you should be squatting your old 5RM for 20.  We’ll also be doing a short METCON after each 20 RM attempt. 

Monday’s WOD

Back squat 1×20

80# less than your 5RM

METCON

AMRAP 7

7 Push-ups

7 KB Swings (2/1.5 pood) 

Let’s get this cycle started!

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OK, the day is finally here! It’s time to Disco WOD! There will NOT be a 10AM class this Saturday, only the 4PM Disco WOD. After you get your funk on, we’ve got some light snacks, CAKE and delicious keg BEER (rumor has it, it’s Fat Tire, but no promises!). Don’t be a sour puss and not dress up. Part of the fun is laughing at ourselves and coming up with a cool costume! We’ll hit the WOD complete with a disco ball (anyone got a strobe light? Bring it!) and then chill and hang out while we groove to the tunes of our youth (OK nor OUR youth, but at least for a few of us it is!). So come on out, bring a friend, bring some food if you want and/or your favorite adult beverage if you don’t like beer and let’s have a good time! We won’t even make you work out (but we’ll try…)

What is a Disco WOD? Here it is, in all it’s glory:

1 Round for time (in costume!)

70 – Double Unders

60 – 1 Arm KB Snatches (1.5/1 pood)

50 – Box Jumps (20″)

40 – Wallball Burpees

30 – C2B Pullups

20 – Clean and Jerks (95/65)

10 – Clapping Pushups

Welcome to Ricky and Jennifer, the 2 newest members of HITCF! Glad you have made the decision to get fit and chose HITCF to help you do it!

I also rearranged the gym equipment a bit to accomidate the new pullup bars! Different heights for the tallest (Jon, Brandon, Ryan) to the “legal midgets” (Lok-yi, Lea, Dayton). Thanks to Beau for all your help!

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2 Days till Dicco WOD! Saturday at 4PM kicks off the Disco WOD at HIT CrossFit! Come dressed in your funkiest attire and WOD or just hang out and chill! EVERYONE is welcome! I hope to see all of my friends there!

Had a guy come into the gym tonight with a confused look on his face. He had seen our big sign out front that said HIT CrossFit Gym and stopped in to see what it was. By the look on his face I could tell he’d never seen such a place as HITCF. He asked me “What kind of gym are you”? I explained that we were a CrossFit gym and we followed the perscription of “moving large loads long distances very quickly using functional movements”. This blew his mind. He was accustomed to the Globo Gyms where there are machines and cardio equipment and very few free weights. Where do you run? Outside. Where’s your leg press machine, your leg extension machine, your leg curl machine? We squat. What about a pec deck? We bench press and do push-ups. Preacher curl? We do chin ups. Lat machine? We do pull-ups. We also do the clean and jerk and the snatch, you know, the Olympic Lifts. They work everything from your legs to your arms and, most inportantly, your core. How can you look like you guys do with out the machines? We do it in less than an hour a day using these functional exercises. WOW. Can you teach me this? Easily and a trainer puts you thru your WOD every time you step in the door; it’s part of the membership. Where do I sign? It was that easy. I furthered explained to him what a functional movements was; that they are movements we preform everyday in some way, shape or form and are the only movements that are worth doing and perfecting. When are you ever going to encounter an instance where you need to lay on your back and press something on a sled (leg press) or use the motion of a leg curl or leg extension? Are you ever going to preform a motion that mimics the pec deck? Can’t think of one off the top of my head. That’s exactly why we don’t do them. We spend our time getting better and stronger at preforming the lifts that we’ll actually use, to prepare for real life instances that are either unknown or unknowable and help us have a higher quality, longer lasting life. Bam.

Friday’s WOD

DT

5 Rounds (155/95)

12 – deadlifts

9 – hang power cleans

6 – push jerks

Now get ready for the Disco WOD and next weeks start of the new cycle of strength training. 20 rep maxes, anyone???

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We are celebrating Beth B. birthday tomorrow with a wod designed by none other than Beth herself!

Don’t forget the Disco WOD is this Saturday at 4PM! Bring the funk and have a good time!

Beth’s Bday WOD
20- GHD Situps
15- back extensions
11- k2e
Adds up to 46! Happy birthday Beth! Hope its a great one!

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