August 30th 2012

Rest Day

Yesterday was a lot of fun, "No prowler, no problem!"

We did a show of hands for those in for Friday's WOD and most cannot attend. Due to an anticipated low attendance, the workout for Friday is canceled. Brad will be hosting a workout at  Springhouse Park in Allentown for anyone interested. Check back for an at-home WOD, to be completed Saturday on your own.

Monday, due to the holiday, there will be an unofficial Hero WOD posted for the park (people are planning to go, I will not be in attendance). Otherwise have a great holiday!

Results August 29th 2012

Results August 28th 2012

August 29th 2012

Yesterday was a good day, lots of PR's on max pullups.

Strength: 5x Car Pushes

WOD:
5 Rounds of:
1 min. Max Burpees
1 min. Rest

We will meet at our normal time and place then head on a little field trip to do the strength portion. Please arrive BEFORE 6PM so we are ready to go AT 6pm.

This is going to be a fun one!

August 28th 2012

Great job on that heavy workout yesterday guys.

Strength:
Max Unbroken Pullups

AMRAP 15 minutes:
Run 200m
8x HSPU's
20x Wallball Shots

Bring something to cushion your head (like a towel)

Results August 27th

August 27th 2012

Skill: Burgener Warmup

WOD
AMRAP 10 minutes:
5x Power Snatches (135/95#)
10x Hang Cleans
10x Jerks

August 26th 2012

Rest Day

Enjoy the beautiful weather!

Rest Day Question:
In your opinion, what is the greatest virtue to be seen in an athlete?

August 25th 2012

Today would normally be an at-home WOD but I'd like everyone resting. We have some hard weeks ahead of us.

Results August 24th 2012

Team Young Bucks won!

August 24th 2012

Let's finish out our "recovery" week with a partner WOD! This will take brains and brawn to have a top time.

With a partner complete a total of 400 reps using any of the movements below. No more than 50 reps of a movement per team. Both partners may work at the same time. All movements performed as RX'd.

Jumping Lunges
Pullups
Pistols*
Ground-to-Standing
Knees-to-Elbows
Burpees
Kb Swings (35/24kg)*
Muscle Ups*
Ninja Rolls*
Pushups
Slamball
Dips
V-Ups

Note: * means extra credit per rep

August 23rd 2012

We had another new guest, Faheem, yesterday. We better see again soon!!

Rest Day

Kick up your feet and take it easy. If you aren't feeling tired or sore you can go swimming, ride a bike or play a sport.

See you on Friday!

Results August 22nd 2012

August 22nd 2012

We had some newcomers yesterday. Thanks for coming out Becky, Kait and Casey. We hope to have you back.

Skill
Handstand Walk

WOD:
3 Rounds for Time:
75m Bear Crawl
100m Tire Throws

Results August 21st 2012

August 21st 2012

Yesterday was another wet workout. At 3-2-1-Go, the skies opened up and began drenching us. Midway through the workout everyone was doing burpees in mud. The best part? Everyone carried on, business as usual

5 Rounds for Max Reps:
Unbroken Double Unders
L-Hang
*For L-Hang, 1 second=1 rep

Results August 20, 2012

Monday August 20th 2012

Strength
Shoulder Press: 5x5

AMRAP 10 minutes:
10x Thrusters (95/65)
10x Burpees

Sunday August 19th 2012

Thank you Lynn for hosting WOD 'n Grill Part II!

Rest Day Question:
In your own words, describe "the" optimal diet. How close does your actual diet stack up?

Results August 17th 2012

Murph

Great job everyone!

Friday August 17th 2012

Today's the day!

"Murph"
For Time:
Run 1600m
100x Pullups
200x Pushups
300x Squats
Run 1600m

Lt. Michael Murphy is one of the greatest heroes for whom crossfit has named a workout. He received the medal of honor posthumously for his valor acts. I would highly recommend reading Lone Survivor by Marcus Luttrell, he was on Murph's last mission and recounts it in his book.

Tomorrow, before the workout, I will read his official medal of honor citation.

Thursday August 16th 2012

Rest Day

Sorry for not being able to make it yesterday. Nevertheless, some athletes went anyway and I heard there were some PR's. Great job guys, you made me proud.

Rest up for "Murph" tomorrow. Everyone should dominate it

August 15th 2012

Great job on the chipper yesterday everyone. Thank you Brad for helping us out yesterday and Monday with equipment. We all really appreciate it.

Strength:
5x3 Front Squat
5x2 Hang Squat Clean
5x1 Squat Clean

Today will be a focused strength day.

Results August 14th 2012

August 14th 2012

Good job on the sprints yesterday, especially the ladies who had two "special" rounds.

Let's mix it up with a chipper!

WOD:
30m Standing Broadjumps
30x Pistols
30x Knees to Elbows
30x Dips
30x Slamball
30x V-Ups
30x Pushups
30m Somersaults

BRING SOMETHING FOR DIPS IF POSSIBLE (RINGS, TWO BOXES, PARALLETTES, TWO FOLDING CHAIRS, etc)

Results August 13th 2012

Monday August 13th 2012

Strength: 8x 10s Sprints

WOD:
5 Rounds for Time:
15x KB Swings
30x Double Unders

Don't forget, a heavy dumbbell can be used for the KB swings when a kettlebell is unavailable.

WARNING: "MURPH" ON FRIDAY!!!!

Sunday August 12th 2012

REST DAY

Take it easy today and rest up. Expect something heavy on Monday.

Rest Day Question:
What is your favorite WOD structure? (AMRAP, Rounds for Time, Tabata, Chipper, Intervals, Fight Gone Bad)

August 11th 2012

You missed a good workout yesterday!

At Home WOD

Strength: 5x5 Overhead Squat

WOD: AMRAP 10
30x Tuck Jumps
10x Pullups

Results August 10 2012

August 10th 2012

Hey everyone, I have an alternate location nearby in case of inclement weather today. The alternate location is at Monacacy Park on Illick's Mill Rd right around the corner. Also, the alternate location will have a secret alternate workout!

WOD:
3 Rounds for Time:
20x Tire Slams
15x Tire Jumps
10x Tire Throws
5x Tire Pulls

BRING SOME KIND OF ROPE OR CORD IF YOU HAVE SOME

August 9th 2013

REST DAY

Good job guys on Grace yesterday, the camaraderie was phenominal. If you have the opportunity, a light swim would be great active rest after the last two hard days.

I'd also like to thank everyone for the wonderful card I received yesterday, I was speechless. I consider it an honor to work with you and am flattered with the kind words of the card.

Results August 8th 2012

August 8th 2012

"Grace"
For Time:
30x Clean & Jerk (135/95#)

Then, 3 Rounds of max toes-to-bar

Don't forget to bring your A-game

Results August 7th 2013

August 7th 2012

Let's hit it hard today guys!

Running "Cindy":
AMRAP 20 of:
Run 200m
5x Pullups
10x Pushups
15x Squats

August 6th 2012

Reminder, no class today. We'll resume tomorrow though so be ready for a tough one. Here's something to do at home.

Skill: 10-15 minutes working on the Olympic Lifting jump/landing stance (As we've practiced)

WOD
For Time:
1-2-3...9-10-9...3-2-1 reps of:
Jump Squats
Dips

For the dips you can use two chairs, a park bench, rings....whatever you can find

August 5th 2012

Rest Day

"All truly great thoughts are conceived while walking."
-Freidrich Nietzsche

Go for a walk today, by yourself, and think. You could think about the challenges you must overcome this week, re-evaluate goals, friends, family, loved ones...or just the rest day question below. Whatever it is, just walk and reflect on things. You'll feel better for it.

Rest Day Question:
What is your current number one fitness goal and what are you doing to achieve it? (Ex: Do a muscle up, 100 unbroken double unders, deadlift X lbs, sub-X mile run.....)

August 4th 2012

At Home WOD:

Tabata Pushups
Tabata Situps
Tabata Squats

To complete this workout, perform 8 rounds of each movement before moving on to the next. A round is 20 seconds of work and 10 seconds of rest. Work a hard as you can on each round and record the total number of reps for each movement.

August 2nd 2012

Rest Day

Get some quality time in with a foam roller, lacrosse ball, tennis ball. Check out Kelly Starrett at www.mobilitywod.com. He has a ton of great instruction videos on getting yourself loose and limber.

REMINDER: no classes until Tuesday. I'll be away until then.

Stay tuned for an at-home WOD or two and, of course, the rest day question on sunday

Results Aug 1st 2012