December 2013

Tuesday, December 31st

Wallball/Karen Demo with a friend/mentor of mine Brendan Gilliam from CrossFit Metropolis. Brendan is one of the original guys that started CrossFit in 2000. 

 

HOLIDAY SCHEDULE

  • NEW YEAR'S EVE, TUES: 6AM and 7AM
  • NEW YEAR'S DAY, WED, 10AM and 11AM

 

REMINDERS

Nutrition Seminar and Whole Life Challenge Information Session on Saturday, January 4th at 10AM

 

Strength

Power Clean

3-3-3-3-3

 

Metcon

"Benchmark: Karen"

150 Wallballs (12 minute cap)

 

RESOURCES/ARTICLES

2013: Year in Pictures via CNN

Biggest OMG Moments of 2013 via Huffington Post

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Monday, December 30th

Jeff crushing deadlifts.

 

HOLIDAY SCHEDULE

  • NEW YEAR'S EVE, TUES: 6AM and 7AM
  • NEW YEAR'S DAY, WED, 10AM and 11AM

 

Strength

Front Squats

3-3-3-3-3

 

Metcon

"Countdown"

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

Burpees

Ring Rows

KB Swings

 

Post load and time to comments.

 

RESOURCES/ARTICLES

Brain Change

Ultimate Guide to Cholesterol

 

 

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Sunday, December 29th

 

HOLIDAY SCHEDULE

  • MONDAY - Regular

  • NEW YEAR'S EVE, TUES: 6AM and 7AM

  • NEW YEAR'S DAY, WED, 10AM and 11AM

 

Skill 

Gymnastics work (Not for Time - NFT)

Take 10-15 minutes to work on these skills

Ring Support (20s)

10 V-Ups

L-Sit (5s)

10 single leg squats to box (pistol progression)

 

Metcon

10 minute AMRAP

10 Deadlifts

15 Box Step Ups 

250M Row

Post rounds to comments

 

RESOURCES/ARTICLES

 How to Make Better Decisions

Women, Body Image and the Media via PsychologyWOD

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Saturday, December 28th

 

 Sass!!

 

Skill/Strength

Double Under Practice 

 

Metcon

In teams of two complete:

For time:

50 Walking lunges with plate overhead (25 reps each person)

300M Row 

100 Ball slams

100 Box Step Ups

300M Row

50 Walking lunges with plate overhead (25 reps each person)

 

*Athletes will lunge and row simultaneously.

*Athletes will alternate slam balls and step ups every 10 reps

 

Post time to comments

 

RESOURCES/ARTICLES

Permission to Fail via Again Faster

Importance of Sports Psychology - YouTube 

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Friday, December 27th

 

We'll be participating in the Whole Life Challenge in the New Year! To help you out, we're also hosting a nutrition seminar and information session on Saturday, January 4th at 10AM to answer all those burning questions. Everyone is invited.

 

Skill/Strength

Power Clean - work on technique 

 

Metcon

"Roll over Rover" - Tabata style 

Row (cals)

Sit Ups

Double Unders/Single Unders

*Finish all 8 sets of movements(20 on/10 off) before moving on to the next movement pattern*

 

Post total reps in comments. 

 

RESOURCES/ARTICLES

Have you seen our resources page? Lots of great links to other webpages, movement examples and more

Fat Does Not Make you Fat

 

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Thursday, December 26th

 

 

Skill/Strength

Push Press

5-5-3-3-1-1-1

 

Metcon

10 minutes OMEM (on the minute every minute)

Even: 6 Pull ups

Odd: 15 KB Swings 

*If you canot complete a round, take the next minute off and pick up the following minute*

 

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RESOURCES/ARTICLES

7 Tips for Busting Sugar Cravings via Breaking Muscle

6 Minute Glutes at Work via Tabata Times

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Wednesday, December 25th

 

We'd like to wish you and your loved ones a very Merry Christmas! Enjoy your time away and get ready for a new year full of health and good cheer.

Tomorrow's classes (12/26)  are 5:00PM & 6:00PM

 

RESOURCES/ARTICLES

Christmas by the Numbers

Paleo Peppermint Chocolate Dream - yummy drink

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Tuesday, December 24th

REMINDER - only 9AM CLASS TODAY

 

Strength

Deadlifts - see 12/13 (go up a little in weight from last week)

3-3-3-3-3

 

Metcon 

12 Days of Christmas 

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 push up, then 1 push up and 2 V-ups.

1 - Push Up

2  -V-Ups

3 - Box Step Ups

4 - Pull Ups

5 - Air Squats

6 - KB Swings

7 - Mountain Climbers (each leg)

8 - DB Snatches (4 each arm)

9 - Double Unders

10 - Ground to Overhead with a plate

11- Supermans

12 - Burpees

The workout is complete when 12 burpees are completed

 

Post load and time to comments.

 

RESOURCES/ARTICLES

 

Earn your Carbs

Progress…Twice as Hard for Half as Much

 

 

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Monday, December 23rd

Overhead squat demo.

Reminder only 9AM class tomorrow, 12/26

Check out our December Monthly Newsletter - it has lot of great information about what's going on at the gym, schedule changes, and more.

 

Skill/Strength

Overhead Squat 

3-3-3-3-3

 

Metcon

"Push Over"

21-15-9

Handstand Push Ups (HSPUs)

Wallballs

 

Post load and time to comments.

 

RESOURCES/ARTICLES

 

Why French Kids Don’t have ADHD

4 Common Foot Injuries in Athletes

 

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Sunday, December 22nd

HOLIDAY SOCIAL at 6PM TODAY. The more the merrier! Bring your friends, family, kids. If you can't come at 6PM, feel free to stop by to say hello! We'll be at the Gingerman in Greenwich.

 

Strength

3 rounds

Strict Pull ups

 

Metcon

EMOM (Every Minute on the minute)

100M Row

 

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