Archive for August, 2015

9.1.15- Midline Madness

I know you can't handle the cuteness.

I know you can’t handle the cuteness.

Don’t forget that “Bring your friend” day is THIS Saturday, Sept. 5th during our 10AM class. Immediately following the class, all of our upcoming nutrition challenge information will be released. Please check the blog this week for more information regarding the challenge. For those of you that cannot attend the information session, I will post all of the important information. Remember, this challenge IS open to the public, and Kristi D’Arpa from Nutrishop will be coming by Saturday to talk to you all about supplements and the InBody we will be using to track your progress! Don’t miss out!

 

Today’s Workout

Gymnastics

  • 5 Rounds NOT for time:
    • 20 Hollow Body Rocks
    • :20 HS Hold (Focus on perfect positioning) 
      • If this is too easy, practice Freestanding HS holds
    • 8 Strict Dips

Conditioning

  • For Time:
    • 400m Run
    • 20 Toes to Bar (Unbroken)
    • 400m Run
    • 20 Toes to Bar (Unbroken)
    • 400m Run
    • 20 Toes to Bar (Unbroken)
    • 50 Burpees 
      • For every set of TTB that were NOT completed unbroken, add 5 Burpees 
I know you can’t handle the cuteness. Don’t forget that “Bring your friend” day is THIS Saturday, Sept. 5th during our 10AM class. Immediately following the class, all of our upcoming nutrition challenge information will be released. Please check the
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8.31.15- AMRAP

Don’t forget that “Bring your friend” day is THIS Saturday, Sept. 5th during our 10AM class. Immediately following the class, all of our upcoming nutrition challenge information will be released. Please check the blog this week for more information regarding the challenge. For those of you that cannot attend the information session, I will post all of the important information. Remember, this challenge IS open to the public, and Kristi D’Arpa from Nutrishop will be coming by Saturday to talk to you all about supplements and the InBody we will be using to track your progress! Don’t miss out!

 

Today’s Workout

Strength

  • 5×5 Back Squat @90% of Friday 8/29

Conditioning

  • AMRAP20:
    • 1k Row
    • 100 Double Unders
    • 2 Rope Climbs (CRX= Legless)
Don’t forget that “Bring your friend” day is THIS Saturday, Sept. 5th during our 10AM class. Immediately following the class, all of our upcoming nutrition challenge information will be released. Please check the blog this week for more information regarding
Read More

8.29.15- 2 Whacks and a Ginger celebrate a Bday

Dumb and Dumber.

Dumb and Dumber.

  • Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
  • TODAY at Monmouth Racetrack. See you all there! 
  • On Saturday, Sept. 5th we will be hosting a “Bring Your Friends For Free” day during our 10AM class. Immediately following the class, we will be revealing all of the information for our upcoming Nutrition Challenge. This challenge IS open to the public. So if you’re friends are interested in joining in on the fun, bring them to class and have them stick around for the Nutrition seminar. We are teaming up with Nutrishop in Wall to bring you guys our best challenge yet. You don’t want to miss out!

Endurance Class- 8AM

  • 3×1 mile run. Rest:Work= 1:1 

Today’s Workout- 9AM and 10AM

  • Happiest of birthdays to Amelia Buckley, Eva Wimberley, and Meghan (Ging) Hennessey. In honor of Amelia and Eva turning 23, and Ging turning 26…we are going to do a fun little partner workout.
    • AMRAP26: 
      • 23 Wallballs (20/14#)
      • 23 Cal Row
      • 23 SDHP (75/55#)
      • 23 Push Press (75/55#)
      • 23 Box Jumps (24/20′)
    • You go, I go style. Example:
      • You do 23 wall balls, I do 23 wall balls.
      • You do 23 Cal row, I do 23 Cal row. 
      • You do 23 SDHP, I go
      • You do PP, I do it
      • You jump, I jump
        • That’s ONE round. Then go back to wallballs. 
Dumb and Dumber. Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like.
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8.28.15- Frantastic Friday

Come hang with the crew tomorrow at the track!

Come hang with the crew tomorrow at the track!

  • Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
  • TOMORROW Aug. 29th at Monmouth Racetrack. Please comment on the Facebook post on your preference of clubhouse or picnic area!
  • On Saturday, Sept. 5th we will be hosting a “Bring Your Friends For Free” day during our 10AM class. Immediately following the class, we will be revealing all of the information for our upcoming Nutrition Challenge. This challenge IS open to the public. So if you’re friends are interested in joining in on the fun, bring them to class and have them stick around for the Nutrition seminar. We are teaming up with Nutrishop in Wall to bring you guys our best challenge yet. You don’t want to miss out!

 

Today’s Workout

Strength: 

  • 1×5 Back Squat

*This should be heavier than Monday 8/24. 

*Do not stress on hitting your current 5RM.

*One attempt at 1 set of 5. Do sets of doubles and triples to warm up until you get to the weight you want to hit.

 

Conditioning:

  • “Fran”
    • 21-15-9 reps for time of:
      • Thrusters (95/65#)
      • Pull ups

*This is your traditional CrossFit “girl” workout. Go all out. 

 

Cooldown:

  • 200m walk/jog
  • Accumulate 2 minutes in the bottom of your squat
  • Lay on your back with your legs up the wall for 2 minutes to allow the lactic acid to rush out of your legs
Come hang with the crew tomorrow at the track! Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting
Read More

8.27.15- Happy B-day Ging!

Happiest of birthdays to our Token Ginger.

Happiest of birthdays to our Token Ginger.

  • Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
  • THIS Saturday, Aug. 29th at Monmouth Racetrack. Please comment on the Facebook post on your preference of clubhouse or picnic area!
  • On Saturday, Sept. 5th we will be hosting a “Bring Your Friends For Free” day during our 10AM class. Immediately following the class, we will be revealing all of the information for our upcoming Nutrition Challenge. This challenge IS open to the public. So if you’re friends are interested in joining in on the fun, bring them to class and have them stick around for the Nutrition seminar. We are teaming up with Nutrishop in Wall to bring you guys our best challenge yet. You don’t want to miss out!

Today’s Workout: Open Gym

Today is a scheduled rest/active recovery day. If you have come to the gym every day this week, please use today as an opportunity to mobilize, row/run/bike, etc. If you missed any workouts from the week that you would like to make up, grab a buddy and hit one of the weeks workouts! Work on a skill or strength. OR if you have no idea what to do, be sure to ask a coach for some advice. Please sign in to classes and show up on time. There will still be a class warm up and instruction on how Open Gym is utilized. Have fun! 

Happiest of birthdays to our Token Ginger. Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know
Read More

8.26.15- Heavy SDHP

This event was a ton of fun last year. Be sure to check it out!

This event was a ton of fun last year. Be sure to check it out!

  • Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
  • THIS Saturday, Aug. 29th at Monmouth Racetrack. Please comment on the Facebook post on your preference of clubhouse or picnic area!
  • On Saturday, Sept. 5th we will be hosting a “Bring Your Friends For Free” day during our 10AM class. Immediately following the class, we will be revealing all of the information for our upcoming Nutrition Challenge. This challenge IS open to the public. So if you’re friends are interested in joining in on the fun, bring them to class and have them stick around for the Nutrition seminar. We are teaming up with Nutrishop in Wall to bring you guys our best challenge yet. You don’t want to miss out.

Today’s Workout

Strength:

  • Take 15 minutes to build to a heavy set of 5 Sumo Deadlift High Pull (SDHP)

Conditioning:

  • Emom21
    • 1st minute- 150m Row Sprint
    • 2nd minute- 10 Burpees 
    • 3rd minute- 2 Cleans (build)

*If a 150m row sprint is not in the cards for you today, decrease the distance to something manageable. The cleans are FULL cleans. They do not have to be touch and go style. You may drop and reset after every one. 

Cooldown:

  • 2 minute couch stretch each leg
  • 2 minute KB Hang stretch 
This event was a ton of fun last year. Be sure to check it out! Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a
Read More

8.25.15- Speed and Agility

Alright, who wants one?

Alright, who wants one?

  • Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
  • THIS Saturday, Aug. 29th at Monmouth Racetrack. Please comment on the Facebook post on your preference of clubhouse or picnic area!
  • On Saturday, Sept. 5th we will be hosting a “Bring Your Friends For Free” day during our 10AM class. Immediately following the class, we will be revealing all of the information for our upcoming Nutrition Challenge. This challenge IS open to the public. So if you’re friends are interested in joining in on the fun, bring them to class and have them stick around for the Nutrition seminar. We are teaming up with Nutrishop in Wall to bring you guys our best challenge yet. You don’t want to miss out.

Open Gym: 2:30PM-4:00PM

Today’s Workout

Speed + Agility:

  • Speed Ladders

Conditioning:

  • 5 Rounds, 2 min rest between rounds:
    • 100m Run
    • 10 Box Jumps (24/20)
    • 10 Pistols
    • 30 Double Unders

*Score= Fastest and Slowest intervals

 

Alright, who wants one? Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is
Read More

8.24.15- Bring yo Friendsss

We have had a lot of inquiries about this Comp, make sure you sign up!

We have had a lot of inquiries about this Comp, make sure you sign up!

  • Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
  • Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.

On Saturday, Sept. 5th we will be hosting a “Bring Your Friends For Free” day during our 10AM class. Immediately following the class, we will be revealing all of the information for our upcoming Nutrition Challenge. This challenge IS open to the public. So if you’re friends are interested in joining in on the fun, bring them to class and have them stick around for the Nutrition seminar. We are teaming up with Nutrishop in Wall to bring you guys our best challenge yet. You don’t want to miss out. 

 

Today’s Workout

Strength:

  • 5×5 Back Squat at 90% of 8/21

Oly:

  • EMOM6: 2 TnG Power Snatches (Build)

Conditioning:

  • AMRAP7:
    • 15 C2B Pull Ups
    • 10 Deficit HSPU (8″/5″)

Cooldown:

  • :90 Twisted Cross Stretch each side
  • T-Spine smash + Roll out forearms
We have had a lot of inquiries about this Comp, make sure you sign up! Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a
Read More

8.23.15- Sunday Update

Please be sure to check your emails for an important message from Rob and I (Sent Friday evening). If you did not receive an email, please notify us at your earliest convenience! Thanks. 

Coming up this week

Monday- Squats, Snatches and AMRAP

Tuesday- Speed Ladders

Wednesday- Heavy SDHP + EMOM

Thursday- HS Practice + Open Gym

Friday- Squats + “F***”

Saturday- Endurance 

Please be sure to check your emails for an important message from Rob and I (Sent Friday evening). If you did not receive an email, please notify us at your earliest convenience! Thanks.  Coming up this week Monday- Squats, Snatches
Read More

8.23.15- Barbell Club + Open Gym

  • Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
  • Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.
  • Barbell Club will be starting a NEW cycle TODAY, 8/23. Get in to work percentages, work from pulling/jerk blocks, and apply the squat cycle we are currently in to your oly lifts!

Please be sure to check your emails for an important message from Rob and I. If you did not receive an email, please notify us at your earliest convenience. 

Today’s Schedule:

8AM– CFSE Kids 

9AM- Barbell Club, NEW Cycle starts today. Come in to test the Snatch and Clean & Jerk.

10-12PM– Open Gym

Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also
Read More