Friday 103114

Happy Halloween! Remember that we will not have class tonight.  Get your WOD in at 6am! or 8:45am or 10am.

Join us Saturday at 9am for the “welcome to CrossFit” Or 10:30am for the CrossFit members only WOD.

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Warmup

October Challenge

WOD

Overhead Squat (O.H.S)

2-2-2-2-2-2

-then-

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches/Clean & Jerks

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

Thursday 103014

“Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end”.  – Greg Glassman. Full article here

Dreaming of my San Diego surf spot.

Dreaming of my San Diego surf spot.

Warmup

October Challenge

Tabata H.S.P.U.

WOD

For time:
50 Wall-ball shots 20#/14#
50 Pull-ups
35 Wall-ball shots 20#/14#
35 Pull-ups
20 Wall-ball shots 20#/14#
20 Pull-ups

post time to board and journals

Wednesday 102914

Great job on the deadlift PR’s.  I know I had a few PR’s and it made my week .  Bring on the Front Squats!

Sleep is very important to your master fitness plan and overall health.  Get plenty of sleep each night. The suggested number is 7-8 hours for most adults according to the New Jersey Neuroscience Institute at JFK Medical Center in Edison, N.J.  The  U.S. Centers for Disease Control (CDC) recently reported over 60% of American adults suffer from a variety of sleep disorders. In other words, Get more SLEEP!  

photo 4-1

Hanging Power Clean

Warmup

Row 250m

October Challenge

WOD

Front Squat

1-1-1-1-1-1

-then-

For time:

30-20-10

Hanging Power Clean 35kg/25kg

Box Jump 24″/20″

Post times to journals and board.

Tuesday 102814

So many people had PR’s on Back Squats and Shoulder Press.  Amazing job!  Strength WOD’s are always fun and a bit more social than the typical CrossFit WOD’s.  Remember to stay focused on your form and manage your intensity while going for those 1RM’s. Make sure to build up slowly and don’t get in a hurry… slow down, get organized, stay in the heels and explode up.. The goal is to stay injury free so you can live a long quality life!!

Warmup

October Challenge

WOD

Deadlifts

1-1-1-1-1-1

-then-

3 rounds for time:

10 KB Swings

20 Push-ups

30 Squats

post max rep Deadlift and time to journal and board.

Monday 102714

Great job to everyone who broke out the costume and did the WOD with it on. Thanks for being cool.

CFM Kids was fun. I’m sure the 1st day jitters and teacher in full drag added to the chaos. Next kids class will be Nov 7th.

Next Friday is Halloween.  We will be closed Halloween night. No kids class or 6pm,7pm class.

Last week of October, and it’s time to de-load.  We have done many strength WOD’s for 7 reps, 5 reps, and 3 reps.  It’s time to find a 1 rep max.  Take time to warm up with a barbell and increase load slowly.  Good luck!

What is Fitness?

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Warm-up

500m row

October Challenge

WOD

Shoulder Press

1-1-1-1-1-1

Back Squat

1-1-1-1-1-1

-then-

For time:

TABATA

T2B/K2E/K2C

Post New PR’s to board and journals.

Friday 102414

Close your eyes and imagine doing CrossFit with a costume on while listening to Ke$ha…That’s no dream its for real!  It’s FREAK FRIDAY!!!,  Don’t act like you don’t love dressing up for Halloween.  As we grow older I find myself asking why not be different and mix things up.  Life is long for CrossFitters and it’s only going to get much longer now that we are getting fitter and smarter!

CFM Kids class 4-5pm grades k-2  /  5-6pm grades 3-6

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Warmup

Practice pistol squats for 5 minutes

Strict Pull-ups (reps unbroken)

2-4-6-8-10-12-14

WOD

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders (singles x3) 150, 120, 90, 60, 30
Sit-ups

Post times to journals and board.

Thursday 102314

Freaky Friday is almost here!  I have my outfit picked out and i think it will look great for WODing in.  Don’t forget our first kids class is tomorrow as well.  Make sure to come in and fill out the waiver for your child.  Also, remember to have them bring water bottles. Each child will receive their very own CrossFit Maplewood journal.  If you have any questions, just text or email me.

Great article:  The Not-So-Sweet Relief: How The Soda Industry Is Influencing Medical Organizations” by Richard Bruno and Kevin Burns, The Equation.

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Warmup

4 rounds, each for time of:
Row 250 meters
Rest 2 minute in between rounds.

-Then-

WOD

For Time….
30 Wall Balls
20 Burpees
30 Wall Balls
20 Burpees
30 Wall Balls

Post time to journals and board