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Carlin at the April 2016 Beat the Bracket competition at CrossFit GSP, Paramus, NJ.

Thanks for coming out and making FNL last Friday awesome! Enjoyed throwing back a few beers and seeing your families. Today will be Carlin’s last class with us before her move out west to beautiful California. We’ll miss you Carlin, and look forward to having you visit us whenever you’re in town!

Warm up
Bear crawl musical chairs to Phil Collins- In the air tonight

Mobility: Couch stretch- 2 mins
Banded squat hold- 2 mins

Strength:
Back squat 8×4 @ 75-80%

“Carlin”
AMRAP 11
Buy in: 500M row then AMRAP:
9 pullups
20 DB snatch 40#/ 25#
9 wall balls 20#/ 14#
20 Double Unders

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Final reminder, Friday Night Lights TONIGHT! For those of you who’ve never been to a FNL here’s how it works:
– Show up anytime between 6pm- 715pm.
– Put your name down for one of the heats, each heat generally starts 15-20 min after the last.
– Warm up and mobilize on your own, if you need help just reach out to myself or Kris.
– When your heat is up, get ready to thrown down with 4-5 other people.
– After your WOD, feel free to throw back some beers and hang out.
– Most importantly: Bring yo’ kids, bring yo’ wives, bring yo’ husbands!

Hope to see all of you and your beautiful families there this Friday night!!

Warm up:
500M row then…
3 rds-
5 ring rows
10 HRPU
15 squats

Mobility: Hip distraction (3 mins)
T spine extension- 1 min
Soft tissue: 2 mins on IT bands

“JACKIE” (compare to 031716, 102315)
1000M row
50 thrusters 20kg/ 15kg
30 pull ups

Accessory: Rear fly 4×10
Recovery: 800M run at conversational pace.

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FRIDAY NIGHT LIGHTS TOMORROW NIGHT! Check yesterdays blog post for more info. Hope to see y’all and your families.

Warm up
800M run then…
2 rds of bear complex

Mobility: front rack
partner front rack stretch- 2 mins
OYO 5 mins

Prep:
3 rds: 4- power clean + push jerk
Build up to a moderate weight to start the following EMOM

EMOM 12
every 90 secs (8 sets)
4- power clean + push jerk
Build up to a heavy over the course of the set.

Three rds for MAX reps:
AMRAP 3
10- alt. DB snatch
5- burpee box jump overs
5- T2B
REST 2 mins

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This never get old.

Friday Night Lights THIS Friday the 29th! For those of you who’ve never been to a FNL here’s how it works:
– Show up anytime between 6pm- 715pm.
– Put your name down for one of the heats, each heat generally starts 15-20 min after the last.
– Warm up and mobilize on your own, if you need help just reach out to myself or Kris.
– When your heat is up, get ready to thrown down with 4-5 other people.
– After your WOD, feel free to throw back some beers and hang out.
– Most importantly: Bring yo’ kids, bring yo’ wives, bring yo’ husbands!

Hope to see all of you and your beautiful families there this Friday night!!

Warm up: 3rds
5 tempo air squat (5 sec)
10 groiners
monster walks

Soft tissue: lats smash w roller/ barbell- 2 mins
Mobility: 3 mins OYO

Strength:
Front Squat 7×5 @70%
Bent over row 6×6 w 3 sec negative

AMRAP 1: Strict pull up

For time: 50 wall balls 20#/ 14#

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Warm up
AMRAP 4
10 DB halo’s
10 DB snatch
DB OH walk

Mobility: front rack
shoulder distraction- 3 mins

Thruster: 12 mins to find 1RM

EMOM 6
5 thrusters 40kg/ 25kg then AMRAP bar facing burpees in time remaining. Repeat EMOM.
Score is total amount of burpees.

*REST 3 mins and get your heart rate back down*

Recovery: 400M walk. We will go over, practice, and then apply the box breathing method on a 400M walk. It’ll serve as a walking meditation, if you will.

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We’re looking at a really hot week this week guys, in comparison to what’s been a pretty mild summer thus far. You should be doing this anyway, but more-so and especially this week, please stay hydrated! Always have some water handy, and small sips throughout the day are what you want rather than big gulps which will run right through you.

For those of you who come in first thing in the morning, after the how many hours of sleep in bed, our bodies are generally in a pretty dehydrated state. Also take into consideration the espresso’s or cups of coffee we have prior to training, which further dehydrate us, you want to mitigate those effects as much as possible. We all should be waking to a tall glass of water in the morning anyway, but I say take it one step further and drink another 6-8oz of water when you wake up in the middle of the night to go pee.

Stay hydrated and I promise you’ll feel and perform better.

Warm up
400M run
10 down dog -> cobra
10 reach thru’s
10 striders
10 walk outs into push ups

Mobility: posterior chain KB hang- 2 mins
Soft tissue: Pidgeon- 2 mins

Prep: 3rds
4 KB clean & press
6 HRPU
8 Russian swings
Increase load each round, build up to WOD weight.

AMRAP 30
800M run
10 KB clean & press 24kg/ 16kg
20 HRPU
30 Russian swings

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Just one last reminder that tonight, we’ll be having a going away get-together at Dave Carlson’s house for Carlin, Trish, & Glyn.

8PM, at 4 Kendal Ave, Maplewood.

It’s a potluck, so please bring a light appetizer or desert, Dave’s got the drinks, and come on by so we can hang and give the Heatley’s and the Wilson Webb’s a proper send off.

Hope to see all of you there tonight.

Warm up
Amrap 5
5 walk outs
10 medball over the shoulder
15 russian swings

Soft tissue: scorpion pec opener- 2 mins
then 5 mins OYO

101: Ring push up & DB “slam”

Prep
3 rds
6 DB slam
4 ring push ups
8 KBS
Increase load each round, building up to WOD weight.

21-18-15-12-9
DB “slam” 40#/ 25#
Ring Pushups
KBS 24kg /16kg