Monday 120112

Hope everyone had an amazing Thanksgiving.  Tracy and I had a great time in Chicago and we were able to visit my brothers CrossFit box – CrossFit Roselle. Dave Carlson dropped in on a CrossFit in Chicago as well – Shoreside CrossFit.  If you plan on heading out of town for the holidays, remember to treat yourself to a “drop in” at a nearby CrossFit box.  You can even start collecting CF t-shirts, or perhaps bring a t-shirt back as a Chirstmas/Chanukah gift for a friend or favorite coach??…..

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Gavan, Aveen and Carlin were about to sit down to dinner when suddenly a CrossFit WOD erupted.

—New Decemeber challenges on the board!

—Check blog for updates and upcoming Holiday hours.

—Don’t forget, CF Maplewood Sweatshirts are great Holiday gifts!

Warmup

December Challenge – 25 Med-ball cleans

3 mins of practice kipping.

WOD

“Ryan”

5 rounds for time of:
7 muscle-ups  or (7 pull-ups & 7 Ring Dips)
21 burpees

Post times to board and journals.

Wednesday 112614

Last day for a WOD before we feast on turkey, candy yams and green jello molds. Please travel safe and have a Happy Thanksgiving.  Remember, don’t be that  guy or gal that adhere’s to the strict Paleo diet during a holiday meal..OY! Eat up and enjoy the holiday.

We will be closed Thursday and there will not be a 6AM class on Friday.

Friday Night Lights WOD is unknown and unknowable. Be prepared for anything! Rope climbs? Muscle-ups?

Below is a video taken by Glyn with his GoPro from last Sunday’s CrossFit competition in NYC. We are the CFM t-shirt wearing guys in the middle far away!

Warmup

1000m Row.

Strength WOD

Tabata Ring Dips.

WOD

“Diane”

21-15-9

Deadlifts 102kg

HSPU

Post times to journal and board.

Tuesday 112514

Get in a warm run before the snow hits!  Try to get in those WOD’s before Thanksgiving.  Will not have a 6am class on Friday.  Don’t forget about Friday Night Lights! Chas is cooking up a special WOD!  Bring your favorite beer.

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Warmup

Tabata T2B – —-YES ,, again! beat the old score!

WOD

CFM Strength Ladder

Warm up to a weight that you feel comfortable with 5 reps.  Then continue to add weight if you can.  Remember you keep score by successful sets and any fails negate the set for your total score.  So don’t fail! All sets should be near 60 to 70 percent of 1RM. Don’t know your 1RM? No worries,  Ask Coach.

Push Press/Push Jerk

4-4-4-4-4

Front Squat

7-7-7-7-7

Post total KG’s for each to board and journals.

Monday 112414

Awesome week ahead of us.  The weather is warm, Thanksgiving and tons of eating is Thursday, and Team CrossFit Maplewood did amazingly well at the CrossFit competition at Reebok CF 5th Ave on Sunday.  Chas and I completed 5 WOD’s and finished 3rd place in the scaled mens division.  Special thank you to the Heatley Family, the Roberts and the Powell girls for coming out to cheers us.

Thanksgiving week hours —- Thursday Closed, Friday no 6am class. Only 8:45am, 10am, 6pm & 7pm (Friday Night Lights).

Warmup

November Challenge

Tabata DU

Strength WOD

3-3-2-2-1

Overhead Squat (OHS).

WOD

Nancy” (071514), (060214)

5 rounds for time of:
400 meter run
42kg/34kg Overhead squat, 15 reps

Friday 112114

Great week of WOD’s.  Hopefully you are feeling stronger after a week of big volume.  Pay attention to your soreness.  Being tight and sore is ok as long as you work out the tightness and capture the full range of motion 2-3 times daily.  Even if the sorriness goes away, you can expect to see a decrease in full ROM. This is why you should grab a lacrosse ball or roller and work on sticky spots.

Join us on Saturday at 9am for the “Welcome to CrossFit Class” All are welcome!  10:30am class is for members only.

CFM Kids is today. 4pm for K-2 and 5pm for 3-6th. Please be sure to pick up on time so we can start the following classes.

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Warmup

500m Row

Tabata Medball Cleans

WOD

4 round for time

25 Kettlebell Swings

25 Wallballs

post times to board and journals.

Thursday 112014

Happy Every Third Thursday (ETT).  This ETT will be “Baseline” WOD.  Check your journals to find out your time as well as the scaling.  Many of you have been looking forward to repeating this WOD.  The scaling will probably change from the last time you attempted it.  Good luck and go all out!  For some of you might have done this WOD in the last 14 days.  If you would like to do an alternate version let me know.

Warmup

November Challenge

Strength WOD

Hanging Power Snatch

3-3-2-2-1

WOD

“Baseline”

For time:
Row 500m
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Post times to board and journals

Wednesday 111914

By now many of you have noticed and some have asked about our new strength WOD’s that are added into the hour long class. This is all part of the CrossFit. CrossFit is a Strength and Conditioning program.  The Capacity to Move Large Loads Over Long Distances, Quickly: No aspect of fitness is more important than the capacity to move large loads over long distances, and to do so quickly. By this definition you are more fit if you have a greater work capacity.  Work=Force x Distance / Time.  

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Warmup

10 min practice on:

GHD Sit-ups

Strict Pull-ups

WOD

For time:

21-15-9-3-9-15-21

45#/35#/25# DumbBell Alternating arm DB Snatch.

OH 5/10/15kg Plate Walking step lunges

Double unders or single jump rope.

Post times to journal and board.