The Challenge Begins Today (Wednesday)!

Be sure to sign up for the new Squat Challenge.  You have until August 20th to complete 4500 squats.  You can do them outside the Box on your own 10 different times.  You can do them outside the Box with someone from the gym counting unlimited times, and of course you can do them at the Box with someone counting unlimited times.  There is a binder at the front desk in which you can log your squats and have your witness sign off.  ANY and ALL squats count towards the challenge, even if they are in the WoD (your trainer for that class will sign off on those squats).  Please post any questions regarding the Challenge to comments or email Emma.  Although you can start your squats on Wednesday, we will accept late sign-ups until close of business Friday.  Happy Squatting!

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Deadlifts on the Minute – 183/275

5 Deadlifts on the minute for 6 minutes, AMRAP on the 7th minute.  You may rest the bar as needed on the 7th minute.

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7 Minute Ladder

3 Hang Clean – 93/135

3 Back Squats – 93/135

*Up by three’s for 7 minutes*

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Post Total Reps to Comments

Did everyone see the Super Moon this weekend????

Who’s Ready for the Squat Challenge?????

Please refer to Monday’s post for details.  Challenge begins on Wednesday, but we will accept sign-ups through Close of Business Friday.  Everybody loves SQUATS!

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3 Rounds

Run 800 Meters

Rest One Minute

Immediately after your one minute rest on your final round, you have 5 minutes to establish a One Rep Max Clean and Jerk

*Final score will be time from 3 Rounds (including all three rest minutes) converted into seconds, minus pounds from highest successful lift x 5.  If you do not care about your final score, just tell your trainer what your time was upon completing the 3 rounds (including rest) and tell them what your highest lift was*

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Post Run, Highest lift and Final Score to Comments

The New Challenge!

Squats!  What more functional movement is there than the squat?  There are all KINDS of squats……front squats, back squats, pistols, thrusters, wallballs, jumping squats, etc.  Any and ALL of these will count towards your Challenge.  By August 20th, you must complete 4500 squats.  They can only be done outside the gym, on your own, on 10 different days, but you must text Emma how many squats you did and how long it took before midnight that same night (this means we want you doing them at the gym mostly, you can only do them outside the gym on 10 different occasions).  Then you are responsible for logging it at the gym and having Emma sign off.  However, you can perform your squats outside the gym as many times as you’d like if you can have another member of our gym count your reps and sign-off on your reps once you log them.  Again, it can be any kind of squat…..pistols, overhead squats (PVC, broomstick?), etc.  At the gym, we will have a sign in sheet for you to log your squats.  Even at the gym, you must have someone (anyone – non-trainers included) count your reps and initial next to your log-in.  Anything programmed in the WoD will count toward your score and the trainer will sign your sheet.  $20 buy-in.  Challenge begins on Wednesday so sign up and bring us your cash by then!  Post any questions about the Challenge to comments!

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Front Squat

3-3-3-3-3

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AMRAP 10 Minutes

20 Push-Press – 68/100

30 Squats

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Post Load and Rounds/Reps to Comments

4 Rounds

10 Thruster – 78/115 (unbroken)

15 Pull-ups (unbroken)

20 Kettlebell Swings – (unbroken)

*In order to Rx, each movement must be done without breaking your reps up.  You may rest as needed between movements (although this WoD is still for time).  Everyone should scale so that they can do the movements unbroken*

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Post Time to Comments

The New Challenge!

Squats!  What more functional movement is there than the squat?  There are all KINDS of squats……front squats, back squats, pistols, thrusters, wallballs, jumping squats, etc.  Any and ALL of these will count towards your Challenge.  By August 20th, you must complete 4500 squats.  They can only be done outside the gym, on your own, on 10 different days, but you must text Emma how many squats you did and how long it took before midnight that same night (this means we want you doing them at the gym mostly, you can only do them outside the gym on 10 different occasions).  Then you are responsible for logging it at the gym and having Emma sign off.  However, you can perform your squats outside the gym as many times as you’d like if you can have another member of our gym count your reps and sign-off on your reps once you log them.  Again, it can be any kind of squat…..pistols, overhead squats (PVC, broomstick?), etc.  At the gym, we will have a sign in sheet for you to log your squats.  Even at the gym, you must have someone (anyone – non-trainers included) count your reps and initial next to your log-in.  Anything programmed in the WoD will count toward your score and the trainer will sign your sheet.  $20 buy-in.  Challenge begins on Wednesday so sign up and bring us your cash by then!  Post any questions about the Challenge to comments!

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Run 1000 Meters

3 Rounds

20 Front Rack Lunges – 68/100

40 Sit-ups

Run 1000 Meters

*20 Minute Cut-off*

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Post Time to Comments

Who is that girl in the glasses???????

No CrossFit Kids today (Friday).  Bring the Kiddos in on Saturday!

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Progenex and Post-WoD Recovery Shakes

Here is what I put in the comments section yesterday to answer some people’s questions:

- First and Foremost, if you are interested in taking a post-WoD shake because you’re not seeing the results you like, first you have to ask yourself “Am I coming to the Box consistently, 4-5 days a week? Not, “Do I come 4 days in a row, then not come for two weeks, then come once, then not for a week, then 5 days in a row”……that’s not consistent. If you only have a twice a week or three times a week membership, then before spending money on Recovery shakes, I would bump up your membership to unlimited. Also, “am I eating well? Not overeating?” Although CrossFit is awesome, it cannot overcome a bad diet….and you will not see the results you want, post-WoD shake or not, until you fix that.

- The Recovery cost $60 even (cash) and comes in Belgian chocolate (our favorite….and the shit actually tastes like a legit milkshake), Strawberry, Vanilla and Tropical Vanilla I believe

- The More Muscle is bigger (serving sizes are bigger) and cost $70 (cash) and I believe only comes in Belgian Chocolate

- It seems to take about a week to get delivered from the day I order, you don’t need to pay until you pick it up

- Kristin and I highly recommend it (and I know some other folks do too). It has especially helped me see improvement in my lifts and max efforts. We take one scoop of More Muscle and one scoop of Recovery immediately after every WoD

- When you workout, you are basically breaking your muscles down. If you do not take something (even if it’s not Progenex……even if it’s meat and veggies/sweet potatoes) within 30 mins of working out, you are missing an important window to repair those muscles in the most effective way (trying to put it simply). This leads to slow progress and lots of soreness. Taking post workout shakes will not make you “bulky,” it will just help you do what you are already trying to do for yourself much more quickly…..get stronger and faster!

Okay….I think that covers everything. So, if you would like to place an order, please email me, tell me whether you would like the More Muscle or Recovery (or both…..which would last twice as long), and which flavor you’d like. Again, please check their website for available flavors.

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AMRAP 15 Minutes

20 Burpee Box Jumps – 20/24

50 Double-Unders

*If you cannot do ANY doubles, practice for one minute each round.  If you can do at least one double-under, then you should scale the amount of doubles.  Do not scale with singles*

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Post Rounds and Reps to Comments

Progenex Order

Email Emma your Progenex order guys!  Don’t take Progenex?  Well let me take a moment to persuade into believing the benefits of taking a post-WoD recovery shake.  Tired of excruciating soreness the day after a WoD?  A post-WoD shake will help with that.  Feel like you’re not seeing the rapid progress that others are seeing at CrossFit?  A post-WoD shake will help with that.  Don’t feel like eating a healthy meal within 30 mins of WoDing even though you know you need something to repair those muscles that you just tore the s@$# out of?  Then a post-WoD shake would be perfect!  Would you like to know more?  Then email Emma!

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1 Round

9 Squat Snatch – 93/135

20 Wallball – 14/20 Both at 10 ft

6 Squat Snatch – 93/135

20 Wallball

3 Squat Snatch

20 Wallball

*20 Minute Cut-off*

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Post Time to Comments

Deadlift

5-5-5-5-5

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3 Rounds

20 Toes to Bar

325 Meter Run

*10 Minute Cut-off*

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Post Loads and Time to Comments

Rowing Challenge!

Congratualtions to Anthony, Antonio, Ashley F, Ashley G, Beth, Christina G, Courtney, Craig, Dana, Jenn VB, Jenny V, Joanne, Joel, Joni, Julie, Kristin B, Kristin K, Mary, Mia, Miranda, Pamalicious, Ryan M, Tina, Tom C, Trish, and Vanessa on completing the Rowing Challenge!  Looks like everyone is getting around $10 profit (plus the $20 they put in!).  This is our most successful challenge thus far, and, as a result, the least profitable. Collect your winnings at the front desk!

We’ll leave you with one hint about the upcoming challenge: it will be the same structure as the Rowing Challenge

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Has everyone going to Regionals bought their tickets?  Go to http://games.crossfit.com/ to purchase yours today!

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AMRAP 20 Minutes

10 Front Squats – 103/155

20 Push-ups (not hand release……chest and chin to the deck)

30 Kettlebell Swings – 35/55

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Post Rounds and Reps to Comments

Who’s ready for the next Challenge??????

The new challenge will be revealed on Friday of this week.  Get excited!

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Presses on the Minute – 73/115

5 Presses on the Minute for 6 minutes, AMRAP on the 7th minute.  You may drop the bar as needed on the 7th minute

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40 Push-Jerks – 93/135

*15 Sit-ups on the minute every minute EXCEPT for the first minute*

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Post Reps and Time to Comments