Wednesday,  November 19th

Workout:
27-24-21-18-15-12-9-6-3
KB Swings ( 70lb men and 35lb women )
Push ups
Everyone had great form and range of motion today.  Big difference, really great to see.  let’s keep it up.
Make sure to follow proper form and full range of motion on the two movements.  KB Swing is all the way overhead, arms are extended at the top.
Push only count if your chest and hips hit the ground!!!
Watch these videos so there is no confusion on full range of motion.
http://media.crossfit.com/cf-video/CrossFit_KBSwings.wmv
http://media.crossfit.com/cf-video/CrossFit_PushupStandards.wmv
Pause the video at the top and the bottom of each exercise and notice where Annie’s body is at each one.

Tuesday,  November 18th

Workout:
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
You only have twenty minutes so move fast, that means don’t rest.  If you don’t need a rest don’t take one and when you do make it minimal.
The Pull ups will not count if your arms are not extended at the bottom chin is not over the bar at the top.  Thrusters will not count if you do not touch (not bounce) the ball at the bottom and finish with the bar over your back not over your forehead.

Just so everyone knows the CrossFit Christmas Party will be on Thursday the 18th or December so keep the date open. 
Also I will be putting the order for the sweatshirts in on Wednesday so if you plan on ordering one let me know tomorrow.

Monday,  November  17th

The whiteboard is a huge part of CrossFit.  Not only is it great for competition but it is a wonderful tool for motivation.  Unlike any other gym, at CrossFit you can come in ready to train and look at the whiteboard pick a time and try to beat it.  Because everone is looking at your time it is important for us as individuals to be true to ourselves and maintain integrity.  I know that when we are exhausted and fatigues it is hard to maintain good form and proper range of motion but that is part of improving and progressing at your CrossFit workouts.  If we can not maintain proper form and full range of motion during the workout then you must stop and take a rest until you can continue the exercise correctly.  Do not take the easy way out and not complete the full range of motion of the exercise.  Full Range of Motion is key to attaining the full potential of the workout.  You are not getting the full benefit of the workout if you do not do it correctly and my part as your coach is to make sure you are.  So during the workouts I will be walking around to everyone and counting your reps at various times.  If you do not complete the rep to the best of your ability I will repeat the same number until you do.  Time is not the most important thing, form and full range of motion are.

Workout:
Bench Press 1 rep max
Overhead Squat 3 rep max
Alternate Workout:
3 Mile Run ( compare to last Monday’s run )

Friday,  November  14th

Today is a dual birthday, it is Sam’s Birthday and Adam. E’s Birthday so in honor of both their birthday’s We have a special workout that the two birthday boy’s dubbed “Samuel Adams”  Adam is 34 and Sam is 28.
Workout:
34 pull up
28 push up
34 Squat ( holding a plate, 25lb and 15lb. )
28 KB Swing
34 Dip
28 GHD sit up
34 Back Ext.
28 Deadlift ( 95lb and 45lb )
34 Hang Power Clean ( 95lb and 45lb )
28 Push Press ( 95lb and 45lb )
Then Drink as many Sam Adams as you can, there will be a cooler full of them at the gym all day.
Happy Birthday Fella’s!!!

Thursday,  November 13th

Keira Conforti was born at 4:00pm on November 11th.  Keira is the daughter of our own Mike and Toni Conforti.  God Bless and good luck with everything, she’s beautiful.  She’s got your hair line Mike!

Happy Birthday Jennifer!!!
Jen is 46 years old, sorry I mean 36.  So here is her birthday workout:
3 rds. For Time:
11 Burpee Box Jump
13 K 2 E
72 Sit ups

Wednesday,  November  12th

Workout:
CrossFit Total
Back Squat 1 rep max
Shoulder Press 1 rep max
Deadlift 1 rep max

Alternate Workout:
Row 5k

All the shirts are in Black and white for men and red and blue for women.  Now that that fiasco is done with, if anyone is interested in Sweatshirts I am taking orders for them this week.  There is a choice between a hoodie without a zipper, a hoodie with a zipper and a hoodie with a zipper and thermal lining.
If there is a special piece of clothing that you want with the logo on it let me know.  If I place the order next week we should have it by July!!!

Tuesday,  November  11th

Workout:

“Fran”
21-15-9
Thruster
Pull up

Monday,  November  10th

Nash requested a workout today.  It is the USMC birthday so we will be doing the Marine corps PFT test.
The test consists of :
     For males:  As many deadhang pull ups (that means no kipping, no body movement at all) as you can do consecutively without letting go of the bar.  They can either be chin up or pull up as long as your palms are facing the same way.  You will recieve 5 points for every pull up done correctly.  Twenty pull up is the maximum.
                          As many crunches as you can do in 2 minutes.  You will recieve 1 point for every rep completed, 100 being the maximum reps.  Your legs will be bent with your partner holding you feet on the floor and your arms will be crossed across your chest.  You must touch the ground with your shoulders and come all the way up till your arms touch your thighs.  No Ab mat.
                          
                          Run 3 miles as fast as you can.  The best time is 18 min. which is a 6 min. mile pace.  For every 10 seconds over 18 min. one point will be deducted from 100 points

     For females:  You will start at the top of a chin up postition (palms facing towards you), and chin over the bar.  You must try to hold that position for as long as you can.  You will recieve 1 point for every second of the first 40 seconds and 2 points for every second of the next 30 seconds (70 seconds is the highest) 100 points. Once your chin breaks the plane of the bar your done.

                             Crunches will be scored the same as the males.

                              The run is the same as for males except the time is 21 minutes.  For every 10 seconds over 21 minutes 1 point will be deducted from 100 points.
You can check your score on this site,   http://usmc.pftcalculator.com/.
Anything less than perfect on the test will result in DEATH!!!
Good Luck

Friday,  November  7th

!

Workout:
Friday is now going to be a skills day.  What that means is we will be working on some different exercises to perfect them.  We will start off with the basics and every friday we will add the more complex movements. 
The exercises for tommorow will be Air Squat,  Push up,  Kip up,  Handstand and Ab Mat sit up.
If you are thinking that this will be easy and that you know exactly how to do everything perfect it isn’t and we can always improve on CrossFit movements.  If your thinking you are not going to get a workout today, don’t worry you will.  Try it!

Thursday,  November 6th

Workout:
3 rds.
“Fight Gone Bad”
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Row
1 minute each station with no rest between exercises with 1 minute rest between rounds.  Your score is your total number of reps in each round.