Monday January 12th

ANNOUNCEMENT: TO A CHANGE IN OUR EVENING CLASSES

Starting today, MON- WED-FRI 5:30 Crossfit class is no longer power hour it is back to regular Crossfit class.

TUESDAY AND THURSDAY 5:30 & 6:30 Crossfit lite, MONTHLY MEMBERS IS WELCOME TO JOIN IM.
MON-THRU-FRI POWER HOUR HAS BEEN MOVED TO 6:30 FOR MORE intermediate to advance LIFTERS.

WARM UP
600 m run
2X 15 each
Instep lunge
Shpt
OH squat PAUSE AT BOTTOM
HIGH PULL
SPIDER-MAN PUSH UP

GROUP STRETCH

STRENGTH
BACKSQUAT
60%. 1X10
65%. 1X8
70% 1X6
75%. 1X4
80%. 1X4

CONDITIONING

15 min AMRAP
3 Power Snatch 65/95
6 T2B
15 DU

Wed. January 30

      SKILL
    Snatch

12.2 Games Wod

    (10min AMRAP)
    45/75 lb snatch 30 reps
    75/135 lb snatch 30 reps
    100/165lb snatch 30 reps
    120/210 lb snatch as many reps as possible

Rich Froning, Central East and Matt Chan, South West

Tuesday – January 8, 2013 – WOD and an ANNOUNCEMENT

ANNOUNCEMENT – THEME FOR JAN AND FEB

Every Month or so we have a New Theme or Direction at our GYM.

THIS MONTH and NEXT MONTH we will be focusing on … dun dun duhhh … PREPARING FOR THE CROSSFIT OPEN.

What is the CrossFit Open??? (click here to see CF’s article about the open)

Basically, CrossFit has made working out Competitive.  So every year they hold a GLOBAL competition – the OPEN.  This year, starting March 6th, every week for 6 weeks a new WOD will be posted on CrossFit’s Games Site and every crossfitter will have one week to complete that WOD at their local CF gym.  After you finish the WOD, you can post your score online, we your coaches have to validate it (ensuring you did ALL the workout PROPERLY), and then it ranks you ACROSS THE WORLD!!!  The world is divided into regions and at the end of the open, the top 60 men and top 60 women in each region are invited to compete in the next stage of the competition.  IT IS SOOO FUN!!! And it really builds some comraderie at the gym.

SO, WHAT CAN YOU EXPECT FROM US, YOUR COACHES, DURING THIS TIME???

First of all, we are going to hound you, hound you, hound you on FORM.  Every rep has got to be legit (no half squats, no half pull ups, no weinie pushups, etc).  This is a competition and we’ve got to have strict standards  =)

Also, every week in Jan and Feb we will program at least one WOD which CF has used in the past as OPEN WOD’s (today’s wod is an OPEN WOD from 2011).  Members will do this WOD as part of regular class…BUT…we the coaches are going to be extra stingent on these days to make sure every rep you do in the WOD is legit.  On these day’s you’ll have someone counting your reps and if any rep is not up to par, then you’ll hear a “NO REP” which means you can’t count that rep and you gotta re-do it.   IT WILL BE AWESOME!!!

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TODAY’S WOD – GAMES OPEN WOD 11.1 (from spring of 2011)

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SKILL

Power Snatch

Double Unders (DU)

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WOD 10min AMRAP

Games 11.1 (See demo here)

30 –  Double Unders (or 90 singles if can’t do doubles)

15 – Power Snatches (from the floor if can) (75lb/55lb) (*note – does not HAVE to be a snatch…just get it from ground to overhead)

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HAVE FUN!!!

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December 12, 2012 – Essentials Day 9 – ALSO We Are Toying with New Naming Options (give us feedback!!!)

First, notice the new look??? We are toying with new naming and logo options (see the new “Hi-Impact Fitness” logo above). Let us know what you think!!!

SKILL:

The Snatch

How to Power Snatch

How to Power Snatch

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WOD A: “Heavy Day”

Heavy Squat – 5 sets of 5

*why do we do heavy days – NOT TO GET YOU HUGE – but to get your body prepared for handling weight!!!!    Don’t be afraid of the weight…IT WILL NOT GET YOU “BULKY” … it will build much-needed muscle (and confidence) which is necessary to help you change your body from fatter to leaner.  SO GET IN HERE AND LIFT!!!

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WOD B:

100 Unbroken Kettle-Bell Swings (going for weight and time)

*Any break in the swing will result in a 10 burpee penalty