August 2015

• 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 TOMORROW, 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!

Endurance Class- 8AM

Run 1 mile, Rest 1:1

2x800m, Rest 1:1

4x400m, Rest 1:1

2 Hypoxic Runs- Run as far as you can while holding your breath. Rest as needed between efforts.

Today’s Workout- 9 and 10AM

Team “Linda”

In teams of 3, you will take the AVERAGE weight of all three athletes- that will be the weight on the barbell. The barbells will be set according to the average weight. For example…Athlete A is 180 pounds. Athlete B is 190 pounds. Athlete C is 200 pounds. The bars will be set up at the team’s average weight…190 pounds. Squat Clean will be 143, Bench will be 190, Deadlift will be 285.

Athlete A will start at the squat clean station. Athlete B will start at the Bench Press station. Athlete C will begin at the Deadlift station. 3,2,1 go…each athlete must complete 10 reps of that particular movement. Once they have all completed 10 reps they each rotate one station where they begin to perform 10 reps of that movement. After they’ve done 10 reps they rotate one more time and perform 10 reps at the 3rd station. At this point they are back where they began the wod. This is the start of round 9. They will repeat the process until they have all gone from 10 down to 1.

There is a 40min time cap to this workout. There will not necessarily be a class “warm up” today, just enough time to warm up each lift. 

What a turnout.

• 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 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!

Open Gym 6:15-8:00AM

Today’s Workout

Strength:

• 1×5 Back Squat- HEAVIER than Monday 8/17

*Build to ONE set of 5 back squat. This does not need to be your recent 5RM, but it does need to be heavier than the 5×5 we performed on Monday. If you were not here last week to test your 5RM, find it today. 

Conditioning:

• 3 Rounds for time:
  • 15 Hang Power Cleans (135/95#)
  • 15 Burpees 

Time Cap= 8 minutes

Cooldown:

• 100 single unders, 200m walk/jog, 75 single unders, 100m walk/jog
• 2 minute pigeon stretch each leg

Kat getting some AIR

Important Announcements:

• 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.
• Pre-order your SPEAK EASY GO HARD Female Crop tops/Tees, and your Male Tees today! Pre-order ends this FRIDAY, 8/21. See images below. $25 Email: emmy@crossfitspeakeasy.com with your quantity and size.
• Barbell Club will be starting a NEW cycle 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!

Female Crop Top.

Men’s Tee.

Female Tee Shirt. Note: Logo is not that large.

Today’s Workout

Strength:

• Take 20min to build to a heavy 50′ sled push

Test– For time (each):

• 50 Box Jumps (24/20″)

Rest as needed

• 50 Toes to bar

Rest as needed

• 5 Rope Climbs (SX= 30 Strict Pull ups)

Ivy being…well, Ivy.

Important Announcements:

• 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.
• Pre-order your SPEAK EASY GO HARD Female Crop tops/Tees, and your Male Tees today! Pre-order ends this FRIDAY, 8/21. See images below. $25 Email: emmy@crossfitspeakeasy.com with your quantity and size.
• Barbell Club will be starting a NEW cycle 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!

Female Crop Top.

Female Tee Shirt. Note: Logo is not that large.

Men’s Tee Shirt.

Today’s Workout 

Conditioning:

• 5x400m Sprints
  • Rest 2 minutes between efforts
• IMMEDIATELY following your final 400m effort, you must do 1 minute max effort on the Assault Bike/Airdyne for total distance OR calories. 

Finisher:

• 100 Abmat sit ups for time

2015 CrossFit for a Cause

• 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.
• Pre-order your SPEAK EASY GO HARD Crop tops (female) today. Pre-order ends this Thursday, 8/20. Email: emmy@crossfitspeakeasy.com with your quantity and size.
• Barbell Club will be starting a NEW cycle 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!

Open Gym 2:30-4PM

Today’s Workout

Strength

• 5×5 Push Press (build)

Conditioning

• “Diane”
  • 21-15-9 Reps For Time of:
    • Deadlifts (225/155#)
    • HSPU

Cooldown

• 400m walk/jog 
• Foam Roll:
  • Glutes/Hamstrings
  • Upper back/Lats
• Crossover Symmetry 

CFSE Decals, $3. Pick yours up today!

• 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.
• Pre-order your SPEAK EASY GO HARD Crop tops (female) today. Pre-order ends this Thursday, 8/20. Email: emmy@crossfitspeakeasy.com with your quantity and size.
• Barbell Club will be starting a NEW cycle 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!

Today’s Workout

Strength

• 5×5 Backsquat @90% of 5RM from 8/11

Conditioning

• 7 Rounds For Time:
  • 7 Thrusters (RX= 95/65#) (CRX= 115/75#)
  • 7 Pull ups (CRX= Chest to Bar)
  • 7 Burpees

*If you are CRX’ing this workout, do not CRX because you want “CRX” next to your name on the whiteboard. This workout is meant to be completed unbroken. This workout should be completed in 9 minutes or less*

Sunday Update/Announcements 

• 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.
• Pre-order your SPEAK EASY GO HARD Crop tops (female) today. Pre-order ends 8/20. Email: emmy@crossfitspeakeasy.com with your quantity and size.
• Barbell Club will be starting a NEW cycle 8/23. Get in to work percentages, work from pulling/jerk blocks, and apply the squat cycle we are currently in to your only lifts! 

This week on 8th ave:

Monday- Squats and Rounds for time

Tuesday- Push Press and “Diane”

Wednesday- Run intervals and Core

Thursday- Sled and Testing

Friday- Squats and Sprint

Saturday- TBD

Endurance Class- 8AM

• 8x400m Runs, rest 2min

Today’s Workout- 9 and 10AM

In teams of 2, complete the following for time:

• 500m Partner Carry
• 100 Deadlifts (185/125#)
• 80 Burpee Box Jumps (24/20#)
• 60 HSPU
• 40 Power Cleans
• 200m Partner Sprint

Kids these days.

Announcements:

• 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.
• Pre-order your SPEAK EASY GO HARD Crop tops (female) today. Pre-order ends next week. Email: emmy@crossfitspeakeasy.com with your quantity and size.
  

  Just beautiful.

Today’s Workout

Open Gym Hours: 6:15AM-8:00AM

*If you have not found your 5RM back squat, please find time during Open gym today or Sunday to do so*

Conditioning:

• Every 10 minutes, begin a new round for 3 total rounds:
  • 1000m Row
  • 30 Wallballs (20/14#)
  • 15 KB Swings (70/53#)

Cooldown:

• 2 Rounds
  • 200m dynamic run (high knees, butt kicks, skips, etc.)
  • :30 squat hold

Get involved!

Announcements:

• 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.
• Pre-order your SPEAK EASY GO HARD Crop tops (female) today. Pre-order ends next week. Email: emmy@crossfitspeakeasy.com with your quantity and size. 
  

  Just beautiful.

Open Gym

If you have been in every day this week, use today as an “active recovery” day. Go for a run, bike ride, swim, or relax on the beach! If you were unable to come to the gym on Monday, please be sure you find your 5RM back squat. We will be starting our new strength cycle next week.

If you have any questions, or need help creating a workout, please ask one of the coaches. Still sign in to class and show up on time because each class will begin with a coach led warm up.