Friday

May 17th, 2012 by admin

Friday’s WOD

Warm Up

10 burpees

10 squats

hip and shoulder mobility

Metcon

For Time
Run 400M
Then 3 rds of
30 WB
15 T2B
Run 400M
Then 3 rds of
21 BJ
7 Squat Snatch 135/95
Run 400M

Total of 3 400M run

Nutrition Challenge

KEEP on KEEPIN’on

News and Reminders!

A new cycle of Women’s Boot Camp with JClo begins Monday May 21 at Simpsonville City Park. There are some spots available so tell your sisters, friends, neighbors, mamas and baby mamas! like us on Facebook http://www.facebook.com/#!/hitcrossfitbc

GARAGE GAMES AT THE BEACH! Register now! We’ve got 10 on the roster so far! We’ll also be celebrating Hoover’s 30th Bday!

http://www.thegaragegames.com/events/the-i-can-games-2012/

RSVP now for the CrossFit Football Total Event we are hosting. This is for EVERYONE! Even Beginners! http://www.facebook.com/events/407915932562789/

Power Clean, Squat, Bench, Deadlift: Perform a single max effort for the lifts listed above. After warm-ups, three attempts. Total must be done in the specified order above. Combine all four lifts for your total.
We’ll break for lunch and return for a 8 to 12 minute METCON that is programmed for the power athlete. The overall winner is the athlete that has the highest average total in relation to their bodyweight and the best METCON score. We’ll have food and snacks available for purchase as well as drinks,protein shakes, t-shirts, etc.
Cost is $25.00 per athlete.
Weigh-ins start at 8:30 AM
Weight classes: (M) 148/165/181/198/220/242
(W) 97/123/132/148/165/181/198

Posted in Uncategorized | 6 Comments »

END OF 20

May 16th, 2012 by admin

Congratulations! You’ve made it to the end of the 20 rep squat program! If you have yet to fail or miss a day, today is the day you squat your old 5 rep max 20 times! Good Luck! Great effort from everyone over the last weeks. This was a quite a challenge.

“Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.”- Mark Rippetoe

Thursday’s WOD

Warm Up

Row OR run 400M

2 rounds

10 shoulder pass throughs

10 OH Squats

25 sit ups

***spend lots of time on hip mobility before you hit the squat rack! goblet squats, couch stretch, samson stretch, use the band, use the foam roller. It’s a big squat day. TAKE CARE OF YOURSELF.

Strength

Back Squatx 20 with 5# more than your last full 20 reps

3 attempts at max hand stand hold

Metcon- 4/11/11 throwback

10 rounds for time of:

5 – pull ups

10 – hand release push ups

15 – KB swings 1.5/1

Nutrition Challenge

 

 Participants! Join the nutrition challenge FB Event page for updates, recipes, and a live venting forum.  http://www.facebook.com/#!/events/144427562357150/

News and Reminders!

A new cycle of Women’s Boot Camp with JClo begins Monday May 21 at Simpsonville City Park. There are some spots available so tell your sisters, friends, neighbors, mamas and baby mamas! like us on Facebook http://www.facebook.com/#!/hitcrossfitbc

GARAGE GAMES AT THE BEACH! Register now! We’ve got 10 on the roster so far! We’ll also be celebrating Hoover’s 30th Bday!

http://www.thegaragegames.com/events/the-i-can-games-2012/

RSVP now for the CrossFit Football Total Event we are hosting. This is for EVERYONE! Even Beginners! http://www.facebook.com/events/407915932562789/

Power Clean, Squat, Bench, Deadlift: Perform a single max effort for the lifts listed above. After warm-ups, three attempts. Total must be done in the specified order above. Combine all four lifts for your total.
We’ll break for lunch and return for a 8 to 12 minute METCON that is programmed for the power athlete. The overall winner is the athlete that has the highest average total in relation to their bodyweight and the best METCON score. We’ll have food and snacks available for purchase as well as drinks,protein shakes, t-shirts, etc.
Cost is $25.00 per athlete.
Weigh-ins start at 8:30 AM
Weight classes: (M) 148/165/181/198/220/242
(W) 97/123/132/148/165/181/198

Posted in Uncategorized | 4 Comments »

Tuesday 5/15

May 14th, 2012 by admin

 

Tuesday’s WOD

Warm Up

row 400M

5 DH pull-ups

10 Dips

hip mobility

12 Alternating pistols

Strength

Your Choice Bench Press OR Push Press 5/5/3/3/1

Step Ups with Dumbbells to a 12″ box 12/12/12

Metcon

“Sandwich”

50 Double unders

12-9-6

Deadlift 285/185

Handstand push ups

50 Double Unders

**the 12-9-6 is sandwiched between the 2 sets of 50 DUs

Nutrition Challenge

YOU CAN DO THIS!

If you have signed up for the nutrition challenge, but did not receive an email on Monday please email me. jaclohessy@gmail.com

News and Reminders!

GARAGE GAMES AT THE BEACH! Register now! We’ve got 10 on the roster so far! We’ll also be celebrating Hoover’s 30th Bday!

http://www.thegaragegames.com/events/the-i-can-games-2012/

RSVP now for the CrossFit Football Total Event we are hosting. This is for EVERYONE! Even Beginners! http://www.facebook.com/events/407915932562789/

Power Clean, Squat, Bench, Deadlift: Perform a single max effort for the lifts listed above. After warm-ups, three attempts. Total must be done in the specified order above. Combine all four lifts for your total.
We’ll break for lunch and return for a 8 to 12 minute METCON that is programmed for the power athlete. The overall winner is the athlete that has the highest average total in relation to their bodyweight and the best METCON score. We’ll have food and snacks available for purchase as well as drinks,protein shakes, t-shirts, etc.
Cost is $25.00 per athlete.
Weigh-ins start at 8:30 AM
Weight classes: (M) 148/165/181/198/220/242
(W) 97/123/132/148/165/181/198

Posted in Uncategorized | No Comments »

3,2,1 GO!

May 13th, 2012 by admin

The NUTRITION CHALLENGE has arrived! Please be sure to have your money in and measurements/body fat done by today. Please make sure you’re also on the email list so you can receive updates, helpful tips and recipes. 

Who’s gonna win this thing?? IT IS ON.

On a Food Budget??

So you went to the grocery, shopped the perimeter, loaded your cart full of all kinds of paleo/zone friendly goodies, and headed to the check out to find that you just spent a whole lotta $$$.  You haven’t even taken a bite of your first meal and you’re already thinkin’….this might not work for me/my family. Don’t worry! YOU CAN DO THIS! AND you can do this on a budget!

Here’s how…

1.PLAN PLAN PLAN

You will absolutely spend more money if you walk into the store without a list and an idea of what your week of meals is going to look like.  You don’t necessarily need specifics like exactly what fruits, veggies, nut and meats- but know how many meals you plan to prepare and the portions of protein, carbs and fats you’ll need.

2. Be flexible. But have a plan?? YES. Plan the outline of the meals, but be willing to make a few changes if you find a sale. When a great cut of meat or produce that you love goes on sale, stock up! Almost anything can be frozen. Spend a little more this week in order to save next week. Shop now…worry about a recipe later. 

3. Buy in Season. Try to get over picky eater syndrome and buy only what’s in season. There’s no sense in spending $8 on a spaghetti squash in June.

4. Buy Frozen. Watch the label for frozen berries and make sure there is no sugar added. The berries should be the only ingredient. Also, get the store brand stuff. Frozen broccoli is frozen broccoli. I find frozen broccoli, cauliflower, zucchini buy 1 get 1 free ALL of the time!  Check the store ads and buy a lot when it goes on sale.   

We understand that you can’t always buy organic, grass fed, and all things from the “favorable” category, but do you’re best. Catch the sales and plan ahead. Consider using coupons if you don’t already. It’s often difficult to find coupons for produce and meat, but if you clip for toiletries and other home items you can save a little money to make up for a higher food cost. Like anything else, if you make it a priority you will find a way to make it work

Check the website below for additional (and some of the same) tips for shopping on a budget.  Take a look at their seasonal produce guide. You may have heard of “The Dirty Dozen,” a group of 12 produce items that have been found to have the highest pesticide residue. They’re marked with a “D” on the produce guide. If you can’t buy all organic produce, do your best to at least purchase these 12 organic whenever possible.

http://whole9life.com/2011/01/paleo-poor-your-guide-to-the-grocery-store/

http://www.thedailygreen.com/healthy-eating/eat-safe/dirty-dozen-foods#

And here’s a great paleoonabudeget.com weekly meal plan resource with recipes for most of the meals for this week! http://paleoonabudget.com/2012/05/13/weekly-menu-week-of-513/

Monday’s WOD

Warm Up

2 rounds

row 250

goblet squat 30 seconds

10 push ups

5 DH pull ups

10 GHD sit ups

then spend some more time on hip mobility before you attempt your 20 reps

Strength

Back Squat x20 with 5#more than your last 20 reps

Upright rows 12/12/12

Metcon

Minute 1 do 1 hang clean & jerk 155/100#, minute 2 do 2, minute 3 do 3…..until failure

Reminders!

GARAGE GAMES AT THE BEACH! Register now! We’ve got 10 on the roster so far! We’ll also be celebrating Hoover’s 30th Bday!

http://www.thegaragegames.com/events/the-i-can-games-2012/

RSVP now for the CrossFit Football Total Event we are hosting. This is for EVERYONE! Even Beginners! http://www.facebook.com/events/407915932562789/

Power Clean, Squat, Bench, Deadlift: Perform a single max effort for the lifts listed above. After warm-ups, three attempts. Total must be done in the specified order above. Combine all four lifts for your total.
We’ll break for lunch and return for a 8 to 12 minute METCON that is programmed for the power athlete. The overall winner is the athlete that has the highest average total in relation to their bodyweight and the best METCON score. We’ll have food and snacks available for purchase as well as drinks,protein shakes, t-shirts, etc.
Cost is $25.00 per athlete.
Weigh-ins start at 8:30 AM
Weight classes: (M) 148/165/181/189/220/242
(W) 97/123/132/148/165/181/198

Posted in Uncategorized | 4 Comments »

Filthy Friday

May 10th, 2012 by admin

Step 1: Get on foam roller
Step 2: pick an area of your hot bod and transfer weight fully (or as much as you can handle) to foam roller
Step 3: roll

Take advantage of the Foam Roller and LAX Balls. They help cut down on muscle soreness, relieve muscle soreness, and work wonders on mobility issues. Spend many minutes on each area. If you’re unsure of how to use this stuff ask a trainer!

***Nutrition Challenge begins Monday! Make sure to have Body Fat and measurements taken and money in by Monday. Please make sure your name and email get on the sign up sheet too!

Strength Free Friday WOD

Warm Up
Run or row 400m
2 rounds
10 shoulder pass throughs
10 oh squats
10 push ups

Then work on Hip and shoulder mobility

“FILTHY FIFTY”

For time:
50 Box jumps, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

*There is no “Rx Women’s”  modification. To do this workout Rx, it is to be done in order exactly as prescribed above. Trust me, there is no need for scaling up. If you’re new or not quite there yet there is no shame in scaling down(not talking to you, Rich.).

Reminders!

GARAGE GAMES AT THE BEACH! Register now! We’ve got 10 on the roster so far! We’ll also be celebrating Hoover’s 30th Bday!

http://www.thegaragegames.com/events/the-i-can-games-2012/

RSVP now for the CrossFit Football Total Event we are hosting. This is for EVERYONE! Even Beginners! http://www.facebook.com/events/407915932562789/

Power Clean, Squat, Bench, Deadlift: Perform a single max effort for the lifts listed above. After warm-ups, three attempts. Total must be done in the specified order above. Combine all four lifts for your total.
We’ll break for lunch and return for a 8 to 12 minute METCON that is programmed for the power athlete. The overall winner is the athlete that has the highest average total in relation to their bodyweight and the best METCON score. We’ll have food and snacks available for purchase as well as drinks,protein shakes, t-shirts, etc.
Cost is $25.00 per athlete.
Weigh-ins start at 8:30 AM
Weight classes: (M) 148/165/181/189/220/242
(W) 97/123/132/148/165/181/198

Posted in Uncategorized | 3 Comments »

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