Lok-yi, our girls Keeley and Dayton and I have returned from a well deserved, most awesome vacation! 6 days on a cruise ship with NO cell phones or internet access, unlimited food, drink, exotic ports of call that had beautiful beaches, exciting excursions, great and friendly people and tons of rest and relaxation! Funny thing is that we missed our friends and HITCF family and were actually glad to be back home! We took this opportunity to let our bodies heal, take a break from dieting and exercise and are ready to get back at it! Hope everyone had some great WODs while we were gone.

We were able to catch the final CrossFit Games WOD tonight at Jay and Michelle M.’s house upon our return as well as watch some recaps of the other WODs that comprised the games. Man, what athleticism and, more importantly, what sportsmanship did these men and women display! I particulary liked the programming of the WODs. They gave me some great ideas for our METCONs!

August is upon us. Our visiting college students are leaving us and returning to their respective schools. We’ll miss Thomas, Steve and Luke but wish them well in their studies!

We’re also losing one of my favorite HITCF’ers. Lea has finally earned her Masters in English and has taken a job at Newberry High School. Our loss will be CrossFit 864′s gain! Lea started CrossFitting about a year ago and quickly became one of our most dedicated athletes. Her determination and dedication are inspiring! We’ll miss you Lea! I’m thinking a farewell party may be in order…..

We’re working on and inplementing some new and fun things for the box! Hot yoga at Southern Om on Wednesday’s is already a success. A women-only self defense class is in the works. A membership drive with rewards is being planned. A trip to Charleston for Integrity’s Revenge is scheduled. More to come…

New mens and womens t-shirts are finally here and are for sale now! New KidFit t’s and women’s tank tops are also in stock. Get them while they last! That’s enough for now. Here’s Monday’s WOD:

Strength
Back squat -3×8 with 80% of 3RM
METCON
2 rounds for time
20 Calorie row
20 Wall balls
20 T2B
20 Box jumps (24/20)
20 SDLHP (135/95)
20 Shoulder to overhead (135/95)

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We are headed to the Caribbean for a week of R&R! But don’t worry guys, the gym will be covered! Thanks to our community or like someone said, “village” for helping us out. We could not do it without your help, Rich, Beau, Brandon, Ryan, Rachel, Dan and Dave!
So good to see everybody out last night helping us celebrate Beau’s D Day and Lea’s B Day! Great times, great laughs with great friends!

Here is what Wade has for you for this week:

He fully expects you to fail during the 8 rep program. If you do, simply reset the weights, go down in weights and build back up again. For example, if your 75% of a 3 rep max is 155#, you can’t get 8 reps; simply drop weight down to 65% or 70% and start over from there.

Monday:
Backsquat
70% of your 3 rep max for 3×8

Lea’s Birthday WOD
(Girl, you better do your B Day WOD)

24 KB swings (2/1.5pood)
Run 400m (Speed Limit Sign)
24 Overhead Squats (95#/65#)
Run 400m
24 Burpees
Run 400m
24 Pullups (Chest to Bar)
Run 400m
24 Box jumps (24″/20″)
Run 400m
24 DB Power Cleans (45lbs/30ibs each)

Happy Birthday Lea! Sooo glad I will not be there

Tuesday:
Bench Press
Go up 5%-10% for 3×8

Tabata
Push ups
Sit-ups
Push Press (95#/65#)
Air Squats
Record total number

Wednesday/Friday:
Shoulder Press
5%-10% more for 3×8

21-15-9
Power Cleans (135#/95#)
Ring Dips

Thursday:
Back Squat
75% of your 3RM for 3×8

AMRAP 12
5 Deadlifts (275#/185#)
10 Lunges with plate overhead with arms locked out; 5 per leg (25#/10#)
5 Box jumps (24″/20″)

See ya’ll next Monday!  Remember to stay hydrated, it is gonna be HOT!

3-2-1-Go!

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Tonight several HITCFers visited Southern Om for another Hot Yoga class. What a great way to spend your “active rest” day! Pace, the owner of SO, gives HITCFers a special rate of $10 per class on Wednesday nights. Just mention CrossFit when you sign in to get the special rate!

A group of us are heading out Friday night, meeting at the box at 7:30PM to head downtown to grab dinner and drinks to celebrate Beau’s divorce and Lea’s birthday! Come join us! Let me know asap if you wanna go so we can make plans for dinner!

Thursday WOD
Strength
Back Squat 3×8 with 65% of 3RM
METCON
10 Power Snatches (135/95)
50 sit ups
8 power snatches
40 sit ups
6 power snatches
30 sit ups
4 power snatches
20 sit ups
2 power snatches
10 sit ups

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So we are back to the old Wednesday AM is Friday PM again.  That means that the WOD you do on Wednesday AM is the WOD that we will do on Friday afternoon.  Back to “normal”….

Wednesday AM/ Friday PM

Strength

Shoulder press with 60-70% of your 3 RM for 3×8

METCON

7 rounds for time:

7 Deadlift (155/95/65)

7 Bent-over rows

7 Hang cleans

7 Push press

7 Back squat

Your hands must never leave the bar once you start the round. 90 seconds between each round.  If your hands leave the bar within the round you must do 5 burpees. Go.

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Today we’ll do the 1st bench press of our new bench cycle. We’ll bench, press and deadlift once a week for the next 6 weeks. Keep an eye on the WODs, some Tuesday’s will also have deadlifts and the percentages change every week. Please see me and I’ll help you set your weights!

Tuesday
Bench 3×8 with 65-70% of 3RM
METCON
Run 800M (small loop)
20 C&J (155/95/65)
Run 400M
10 C&J
Run 200M
5 C&J

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