Monday 060115

Happy June and HAPPY BIRTHDAY Joanna Klein!!  If you see Joanna, give her a birthday hug. The one thing I know about Joanna is she loves hugs. Anyone caught not hugging Joanna will get 1000 burpees. 

We have new warmups this month and Carlos is our first ever member to have a say about it. Every month a random member will get the honor of having a choice. Carlos chose Medball over the shoulder. Will Explain during class. 

Warmup

June Warmup

Strength WOD

Front Squat 

15-12-10-8-6-4-2

Increase weight as needed.

WOD

27- 21-15-9

Kettlebell swings 24kg/20kg

Hand-realse push-ups

SDLHP 24kg/20kg

Every minute on the minute complete 

6 DB Thrusters 25/20lbs

Friday 052815

Friday Night Lights at 6pm. Once you arrive, put your name on the board for any heat and begin to warm up. Last heat starts at 7:40pm arrive before that to warmup.

CrossFit Kids Class – last class before we take a 2 week break.

Join us tomorrow for the partner WOD.  9am class is open to anyone interested in trying CrossFit.  10:30am class is for CFM members only.

**Sunday 9am CrossFit Endurance WOD. Meet at Underhill field located at 40 Burr Road Maplewood NJ – If you get lost or cannot find it please text me at 949-300-0761

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Warmup

400m Run for time

WOD

DT“ (100114)

Five rounds for time of:
50kg/35kg Deadlift, 12 reps
50kg/35kg Hang power clean, 9 reps
50kg/35kg Push jerk, 6 reps

Post times to board and journal

Thursday 052715

Tomorrow is Friday Night Lights. Arrive anytime from 6-7:15pm . Last heat will be at 7:40pm —Make sure to rest up for “DT”.  

Join us Sunday 9am at CFM for a CrossFit endurance WOD. Lots of running so bring lots of water!

  

Warmup

May warmup 

Stength WOD

Strict Pull-ups

WOD 

5 min AMRAP

T2B/K2C

1 min rest

5 min AMRAP

O.H.S. 40% 1RM

1 min rest

5 min AMRAP

Kettlebell Swings 24kg/20kg

Post total reps for each to board and journals. 

Wednesday 0526715

This week we have Friday Night Lights. We also have a special this Sunday ..(May 31st) 9am CrossFit Endurnace WOD.  This WOD will have high intensity runs -400m – 800m. Standby by for location.

CrossFit Maplewood will be closed Saturday – June 6th. 

 

Crushed by Murph !

 

Warmup

May Warmup

-Then-

Strength WOD

Deadlift 

10-8-5-5-3

WOD

For Time:
30 Wall Balls
20 Burpees
30 Wall Balls
20 Burpees
30 Wall Balls

Post time to journals and board

Tuesday 052615

Memorial Day Murph WOD was difficult but the recovery might be harder. Make sure to mobilize over the next few days. New sign ups for Spartan Races on the board! 

New CFM t-shirts and tanks still available.

  

Warmup

Mobilize 

500m Row

WOD

Annie

Friday 013015

CrossFit Maplewood is working to fix the heating issues.  I am optimistic that we will have the furnace back up and running very soon! We have heat but it’s only keeping the inside temp at 52 degrees. In the meantime, dress warm and bring a thermos full of hot cocoa or coffee.

Big Thanks to the night class for parking at Gleson’s.  It’s important we leave the parking lot open at night for Maplewood Pizzeria. Keep up the good work!

CrossFit Kids Class today at 4pm and 5pm.

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Warmup

2 min AMRAP

Push ups

Strength WOD

Front Squats

7-7-5-5-3-3-2

WOD

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post times to journals and board.

Tuesday 012015

We have over 20 people doing the Whole Life Challenge at CrossFit Maplewood.  That’s pretty awesome for our first year. A few of you mentioned that you noticed a difference in the way you feel during the day.  It’s amazing how proper hydration and limiting/excluding sugar from ones diet can make you feel much different.  Keep it up!

Make sure to log onto the WLC website everyday and enter your score.  I can see everyones scores and you guys are doing great!

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CrossFit Games 2011 winner Annie Thosidottir.

Warmup

January Warmup

Strength WOD

Overhead squat Practice

OHS with:

PVC stick x5

5kg Barbell x5

15kg Barbell x5

20kg Barbell x5

WOD

15 min AMRAP of:

21 DU

15 Chest to Bar Pull-ups

9 Overhead Squats 45kg/35kg

post rounds and reps to journals and boards.

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.

Friday 072514

The 2014 CrossFit Games are 3 straight days starting today and ending on Sunday.  Sunday is an exciting time to watch and see who will be crowned “Fittest Man/Women in the World”.  For years no one has been able to take down Rich Froning or Annie Thorisdottir.  This is probably their final year as competitors and it should be a close finish!

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Warmup

July Skill

WOD (FNL WOD will be announced at 6pm)

“Elizabeth”

21-15-9 reps of:
Clean 60kg
Ring dips

post times to journals.

 

Friday 052215

Happy Memorial Day Weekend!

Quick guide for the weekend.

Saturday – partner WOD 9am & 10:30am classes as always.

Monday – Murph WOD. Only 2 heats. 1st heat is at 10:30am ( arrive at 10am for warmup. 2nd Heat will go at 11:30am.  These will be the only WODs for Monday. Normal hours resume Tuesday. 

All parking for Memorial Day Murph WOD and Post party will be at the large lot near train bridge. Do not park at cleaners or CFM. 

CrossFit Kids today! 

  

 Warmup

May warmup 

Skill

Max height Box jumps

WOD

2 rounds for max reps. 

2 min max Snacth 15kg/25kg

Rest 1 min

2 min max cal Row

Rest 1 min

2 min max HSPU

Rest 1 min

2 min max Sit-ups

Post time to board and journals.

Thursday 052115

Join us at CrossFit Maplewood for our annual Memorial Day Murph WOD along with CrossFit Maplewood’s 1 year anniversary party on Monday. Please arrive on time for WOD. This will be the only WOD of the day. After the WOD I will fire up the BBQ. Bring the family or friends and join as we celebrate a great holiday as well as our 1 year Anniversary. 

Here is the schedule:

  • Arrive at 10:00am and warmup. 
  • Start “Murph” WOD at 10:30am
  • Finish “Murph WOD by 11:30am
  • 12 Noon – start of BBQ.

  
Warmup

4 rounds of Tabata T2B

Strength WOD

O.H.S 

3-3-3-3

WOD (012215, 101614, 032215)

“FRAN”

21-15-9

Thrusters 42kg/30kg

Pull-ups

Post times to journals and board.

Wednesday 052015

With the summer just around the corner, take a coffee break to sign up for one of the many 5k, 10k, marathon, triathlon,  Spartan race, muddy buddy, tough mudder, Viking fest, Go ruck or any other 100 races I may have not mentioned. Get outdoors and enjoy your life!

 

Warmup

May warmup

Strength WOD

Snatch grip Deadlifts

5-5-5-5

WOD

8 rounds for time:

7 Hanging Power cleans 60kg/45kg

10 T2B /K2C

Post times to journal and board.

 

Tuesday 051915

Many of you have asked about strategy and scaling for the “Murph” WOD on Monday.  As always, scaling the reps will be encouraged. The best way to do “Murph” for the first time is with bands and lots of scaling. Try to finish within 35-40minutes. For those that want to do it RX try to partion it by 5-5-5-15 (5push ups, 5 pull ups, 5push ups, 15 squats, for 20 rounds). It works for me!

  

Warmup

May Warmup

Strength WOD

Push Jerks

10 reps empty barbell

Add weight and do 8 reps

Add weight and do 6 reps

Add weight and do 4 reps.

Split  Jerks 

10 reps empty barbell

Add weight and do 8 reps

Add weight and do 6 reps

Add weight and do 4 reps.

WOD

7 min AMRAP

Burpees

Post total reps to board and journals.


Monday 051815

Big week. We have new shirts coming, ETT is Fran, and Memorial Day Murph party is this coming weekend! Keep checking blog for updates. 

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.  

  

Warmup

May Warmup

Strength WOD

Romanian Deadlifts

WOD

For time:

400m Run

15-9-6-3-6- 9-15

35#/25# DumbBell Alternating arm DB Snatch.

OH plate 15kg / 10kg Step-Lunges

400m Run 

Post times to board and journals. 

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