May 9th, 2012 by admin
Jess carrying Momma Calla to the WOD 4 the Cure Finish!
We had a great turnout for Wednesday’s Nutrition meeting! If you missed it, you can pick up handouts on the table by the stairs. The nutrition challenge begins on Monday May 14. Please have your $20 in and upated measurements in by Monday. There will be no late entries allowed. Wade or Jess will collect money and are available to take measurements/bodyfat. Measurements cannot be taken after a workout, so please schedule a time with either of them to come in a little early to have that taken care of.
Thursday’s WOD
Warm Up
Row 400m
2 rounds
1 rope climb
5 push ups
5 pull ups
hip mobility-SPEND A LOT OF TIME HERE TODAY
Strength
Back Squat x20 with 5# more than your last 20 rep
Tricep extensions 8/8/8
Metcon
Amrap11
5 Wall Walk
10 Ground to Over Head 135/85
15 Toes to Bar
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
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May 7th, 2012 by admin
The 40 day challenge is coming! The challenge will kick off Monday May 14. The buy in is $20. Winner takes all. Rules are simple. Attend a Zone/Paleo nutrition meeting on Wednesday May 9 at 6:00 pm. Follow a strict Zone/Paleo diet for 40 days. Largest percentage of body fat lost wins. Everyone is welcome to attend the nutrition meeting, even if you do not plan to participate in the challenge. If you plan to participate and attended the last nutrition meeting and do not need a refresher you do not have to attend.
RSVP now for the CrossFit Football Total Event we will be hosting. This is for EVERYONE! Even Beginners!
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
RSVP here on facebook
http://www.facebook.com/events/407915932562789/
Tuesday’s WOD
Warm Up
Run 400m
2 rounds
5 push ups
10 squats
3 skin the cats/shoulder mobility
Hip Mobility
Strength
Athlete’s Choice- Bench or Shoulder Press 5/5/3/3/1
Backwards Lunges 8/8/8
Metcon
3 Rounds
50 DU’s
21 KB Swings 2/1.5
12 Pull Ups
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/
“Like” Kettle Clamp on FB! http://www.facebook.com/#!/KettleClamp
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May 6th, 2012 by admin
Monday’s WOD
Warm up
Row 500
10 shoulder PTs
10 oh squats
10 good mornings
Hip mobility
Strength
20 rep squat
Barbell curls 12/12/12
Metcon
Run 800m
30 ground to overhead (135/95)
Run 800m
30 deadhang chin ups
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May 3rd, 2012 by admin
The first Friday in May is National No Pants day! So leave your pants at home! The only way to celebrate is to get dressed as you normally would, but leave off the clothing from the waist down (except for underwear). The class who forwards me the best No Pants Day pic wins! What do you win?? uhhhh fame, booty of the year and a feature on the blog. Pantless Power Cleans!!? Ahhh how liberating!
Happy NO PANTS FRIDAY!! (To be followed by “No American Beer” Cinco De Mayo…put your pants back on for that one.)
Friday’s WOD
Warm Up
Run 400M or Row 500M
10 light KB Swings
goblet squat 30 secs
Then spend 5-7 mins working on Double Unders. If you have DU’s find your unbroken max.
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans(from the ground!) 135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Total score is number of rounds completed for the 5 cycles.
Reminders!
40 day challenge is coming! The challenge will kick off Monday May 14. The buy in is $20. Winner takes all. Rules are simple. Attend a Zone/Paleo nutrition meeting on Wednesday May 9 at 6:00 pm. Follow a strict Zone/Paleo diet for 40 days. Largest percentage of body fat lost wins.
GARAGE GAMES AT THE BEACH! Register now!
http://www.thegaragegames.com/events/the-i-can-games-2012/
“Like” Kettle Clamp on FB! http://www.facebook.com/#!/KettleClamp
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May 2nd, 2012 by admin
Ryan and the Kettle Clamp Crew are heading up to the Mid Atlantic Regionals this weekend to show off the awesome invention! “Like” Kettle Clamp on Facebook to get weekend updates and to show one of our fabulous trainers your support! http://www.facebook.com/#!/KettleClamp
Thursday’s WOD
Warm Up
Run 400M
2 rounds
10 squats
10 shoulder pass throughs
10 good mornings
10 GHD sit ups
Hip mobility of your choice(goblet squat, Samson stretch, couch stretch)
Strength
Backsquatx20 with 5# more than your last set of 20
You should be nearing failure by now. If you do fail, stop and do not complete the remainder of the reps. Attempt the same weight again on Monday.
Behind the Neck Press 8/8/8
Metcon
10–9-8-7-6-5-4-3-2-1
KB Swings 1/1.5
Burpees
Pull Ups
Reminders!
40 day challenge is coming! The challenge will kick off Monday May 14. The buy in is $20. Winner takes all. Rules are simple. Attend a Zone/Paleo nutrition meeting on Wednesday May 9 at 6:00 pm. Follow a strict Zone/Paleo diet for 40 days. Largest percentage of body fat lost wins.
GARAGE GAMES AT THE BEACH! Register now!
http://www.thegaragegames.com/events/the-i-can-games-2012/
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