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Friday 121130

Where are all of the machines….?  We ARE the machines…….

A few words about the best prescription for success..

You get out of CrossFit what you put into it.  Do work 3 days on then 1 day off, repeat.  Leave nothing, work hard and have integrity.  If you have to scale, then scale, but don’t cheat or quit.  Form/mechanics, consistency, then intensity, in that order.  Dial in your nutrition and find a healthy meal plan.  We do real work, so don’t starve, just eat healthy to perform at life and in the gym. Be there for one another and never say you can’t…

3-2-1 GO!!!!

Quick & Important Change….  The 1st Class on the Weekends will be 7am not 7:30.

New Weekend Hours:  700am, 900am, 10am, 11am.

WOD

Strength-

EMOM for 10min.

1 Power snatch

1 Squat snatch

70% of 1RM

then

Conditioning-

As many reps as possible in 5min. of:

10 pistols

20 KBS 1.5/1

Rest 3 minutes

As many reps as possible in 5min. of:

10 Wallballs

20 II Unders


 

Thursday 121129

Cherie Chan, Matt Chan-CrossFit Games 2012 Runner Up’s better half does 2011 WOD 11.4

Don’t forget the importance of the whiteboard.  It’s part of the prescribed experience each and every day.  It is just as important as the warm up and the WOD and will be part of what we do.  It has been proven to increase performance and will be part of our programming.  Please write your name down, do work, then post scores, loads, and Rx1, Rx2, Rx3, ROM, scaled, etc……

Don’t Forget….

New Weekend Hours:  730am, 900am, 10am, 11am.

WOD

Strength-

20min build up to heavy single

Shoulder to Overhead

then

Conditioning-

2011 CrossFit Open WOD 11.4

AMRAP 10min.

60 Bar facing burpees

30 OHS  Rx1-120/90 Rx2-105/75 Rx3-95/65

10 M/U

*Post number of rounds or reps completed.


 

Wednesday 121128

Jost Everett and the Split Snatch……..

Check out the above video on the split snatch featuring Josh Everett. Get ready for some split snatching!!

Don’t Forget….

New Weekend Hours:  730am, 900am, 10am, 11am.

WOD

For Time:

10-9-8-7-6-5-4-3-2-1

Split Snatch

C2B pull ups

G.S. Box Jumps

Rx1-115/85  24/20

Rx2-95/65  24/20


 

 

Tuesday 121127

Honoring Rankel on Saturday………

This coming weekend starts our new hours…  Don’t forget.

New Weekend Hours:  730am, 900am, 10am, 11am.

We are excited to add the 9am class and we are still one of the only CrossFit gym’s in the area to offer such a variety of weekend class hours and we will continue to do so.  There will no longer be a 12pm, 1pm on Saturday or Sunday and no 2:30pm on Sunday.  This way you can come in and knock out your WOD during one of many early classes and have the rest of the day to enjoy.  Most importantly, this change will allow for additional specialized clinics/classes coming soon to be held at noon on Saturdays.  Stay tuned…..

WOD

Rest Day

Open Gym  11am – 1pm

CFK 430pm – 615pm

Open Gym  6pm – 730pm


Monday 121126

What does the whiteboard mean to you??

Just like the warm up or WOD, the whiteboard is meant to help you and believe it or not it is designed to improve performance.

One of the most important concepts of CrossFit is to accurately measure our performance and use that data to sustain fitness throughout life.  Most of us are pretty good at recording this data, but some of us get a little anxiety about posting it publicly like on the whiteboard.  However, the whiteboard is one of the most important tools within the walls of any CrossFit gym.

When we ask you to put your name and scores on the board we aren’t making a suggestion, but instead we are prescribing this just as the WOD that is written nearby.  It is done to draw out a psychological response within all of us that transforms into motivation, drive, confidence, mental toughness, and awareness.  We as a community are passionate about CrossFit because it delivers results.  The whiteboard improves these results whether we like it or not.  We all count on one another to benchmark and strive to do the best work we can and even beyond!!

Each and every single one of us need to improve at writing our names and scores on the board along with how we completed the WOD (Rx1, Rx2, Rx3, Scaled, ROM, PR, etc….)

First – upon arriving, write your name on the board under the respective class time.

Second – Do Work!!

Lastbut not least – Record score, loads, prescription, ROM, or PR’s next to your name.

Let’s Get Better Together!!

3-2-1 GO!!!

WOD

Back Squats – 20 minutes

2-2-2-2-2-2-2-2-2-2 85% of 1RM (minimize rest between sets)

Rest 3 minutes

AMRAP 12 minutes

7 Power Cleans Rx1-135/95, Rx2-115/85, Rx3-95/65

100m Shuttle Run


 

Sunday 121125

Joe Lengel

Joe Lengal was a 2-time competitor at the CrossFit Games within the Master’s division.  He was a fellow competitor with our very own Denny Hawkins in the same age category.  He was also an affiliate owner in Toledo, OH.  He was killed on November 19, 2012 during the early morning hours as he opened his gym.  He was cowardly gunned down by armed assailants during a robbery attempt at his box.  His members arriving for the first class of the day attempted to save him without success.  Joe’s sons, Aaron and Matt, created this WOD in Joe’s honor and remembrance.

-Reminders……

New weekend gym hours coming.

We will be offering 730am, 900am, 10am, and 11am classes on Saturday and Sunday.

We are excited to add the 9am class and we are still one of the only CrossFit gym’s in the area to offer such a variety of weekend class hours and we will continue to do so.  There will no longer be a 12pm, 1pm on Saturday or Sunday and no 2:30pm on Sunday.  This way you can come in and knock out your WOD during one of many early classes and have the rest of the day to enjoy.  Most importantly, this change will allow for additional specialized clinics/classes coming soon to be held at noon on Saturdays.  Stay tuned…..

WOD

“JOE”

10 rounds for time:

10 thrusters 95/65

10 bar facing burpees

10 pull ups

57 II Unders

*Scale as needed.


Saturday 121124

The feast is over. Time to get back to work..Let’s start this cycle by honoring one of our nation’s finest.

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

First posted January 7 2011

WOD
“Rankel”

AMRAP 20:00
6 Deadlifts
7 Burpee Pull Ups
10 Kettlebell Swings 
200m run

RX1 – 225/155 2/1.5 pood RX2 – 185/135 2/1.5 pood RX3 – 155/105 1.5/1 pood

Friday 121123

Hope everyone had a wonderful Thanksgiving. Rmember we are staying on the previous 3:1 schedule.

WOD
Rest Day
Black Friday Shopping
Closed

Wednesday 121121

Last day before you consuming millions of calories on pies, cakes, and whatever else your little heart desires. Make sure you get signed up for the “Wild Gobbler” on Thursday to empty the tank before filling up.

The expansion is 100% complete. You are a part of a very bada$$ unique box. Incredible things coming for 2013 and on.


WOD

Use remaining time to work on a weakness

AMRAP 15:00
5 Power Snatches
10 OHS
15 Ring Dips

RX1-125/85 RX2- 105/75 RX3- 95/65