CrossFit Games on ESPN2 tonight and Sept 21, 28 @ 8-10pm!!
OTG Massage in Wtown!
Get a rejuvenating 10-15 min Sports Massage before or after your workouts for the rest of week - $1/min.
And/Or Schedule a Deep Tissue Massage or Hot Stone Therapy - Call Amy - 609-254-1997
Schedule Changes
OTG Massage in Wtown!
Get a rejuvenating 10-15 min Sports Massage before or after your workouts for the rest of week - $1/min.
And/Or Schedule a Deep Tissue Massage or Hot Stone Therapy - Call Amy - 609-254-1997
Schedule Changes
EHT- 3:30pm classes on Tuesday and Thursday are back.
Williamstown-3:30 classes Monday, Wednesday and Friday are back.
Sign-Up NOW for Fight Gone Bad 6!!
Register below at your corresponding gym and for more details.
FGB is a global fundraiser for The Wounded Warrior Project. We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.
Participate for a great cause!
Last year we had over 50 participants. Let's crush that number this year. Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.
Burpee Challenge
Day 49
ADVANCED
5 Rds
Close Grip Bench Press 16" 4-6 @ 30x0
FIRE-BREATHER
5 Rds
Close Grip Bench Press 16" 4-6 @ 30x0
Rest 10 sec
Split Squats 8/leg @ 3010
Rest 10 sec
Dead Hang Pull Ups 8-10
Rest 3 min
CA$H OUT:
Max Effort - Sorenson
Use loads for the Split Squat and Pull Ups that will keep the prescribed reps. If you're unable to do the split squat, do fwd lunges. If you're unable to do the prescribed loads for D.H. Pull Ups, do jumping negatives.
Sorenson - An isometric hold at the top of the hip-back extension. Your body should be parallel to the ground with your chin tucked into your chest and your arms crossed across your chest. Hold as long as possible. Goal is 2 min.
Post loads, time and thoughts to comments.
ADVANCED
5 Rds
Close Grip Bench Press 16" 4-6 @ 30x0
Rest 10 sec
Box Jump 20" x 15 (Jump up and Step down)
Rest 10 sec
100 Singles
Rest 3 min
FIRE-BREATHER
5 Rds
Close Grip Bench Press 16" 4-6 @ 30x0
Rest 10 sec
Split Squats 8/leg @ 3010
Rest 10 sec
Dead Hang Pull Ups 8-10
Rest 3 min
CA$H OUT:
Max Effort - Sorenson
Use loads for the Split Squat and Pull Ups that will keep the prescribed reps. If you're unable to do the split squat, do fwd lunges. If you're unable to do the prescribed loads for D.H. Pull Ups, do jumping negatives.
Sorenson - An isometric hold at the top of the hip-back extension. Your body should be parallel to the ground with your chin tucked into your chest and your arms crossed across your chest. Hold as long as possible. Goal is 2 min.
Post loads, time and thoughts to comments.
Posts
12 comments:
Great Article(and picture) Stacey.
Check it out
My Small Biz: Gym tailors workout to client
www.pressofatlanticcity.com
Loved the article!!!
Nice Rx
How many held 2 min for Sorensen?
Hey coach!
FB:
1.) 55lbx6, 10lb, 8 decending/modified
2.) 65x6, 25lb, 8 modified
3.) 75x5, 25lb, 8mod.
4.) 85x2.75! , 10(legs were shot), 8 mod.
5.) 85x 3, 25(barely), 8mod.
Sorenson: 2min!
Got invited by my friend at CF 215 to participate in the partners WOD this evening... (WOD #3). This is going to be really interesting!!!!
Good job 9:30. Hope I see you all tomorrow!!
Nice job, 9:30! Thanks, Coach! Fun times :)
1) 65x6, 8 DH
2) 70x6, 8 DH
3) 75x6, 8 DH
4) 80x6, 6 DH
5) 85x6, 6 DH
Sorenson: 2 min + demo'd for Coach
FB: 115x6/25/8, 135x4/25/8, 135x4/0/10, 135x4/10/10, 135x1/10/10, dead hang was not happening, did negatives every round...... $Out: :47, congrats all who did the 2:00, great 930 crew as always!
FB:
1: 135 (6), bw , 25lb/10
2: 145 (6), 25lb, 25lb/10
3: 155 (6), 25lb, 35lb/10
4: 165 (6), 25lb, 45lb/9
5: 175 (5), 25lb, 45lb/8
Thanks for the spot Mark
Loved the article, well said!
So I went to 215 this evening
Lift: 100lb box squat (6reps) 22xO
WOD- partner
10rope climbs
60 squat cleans at 85lb(women)
80 wall balls 14lb(women)
120 DU
40m OH walking lunges 25lb. (Each partner does 40m)
2k row. (max partner switch is 3x)
RXd: 27:38.
Sheri, haven't met you yet...but, congrats! Way to rock a double! :)
Bullet Bob, nice to see ya back!
Way to push today EHT crews!
Stacey, great article!
If anyone's still thinking about doing FGB6 this Saturday...think no more! Come out for it! It's a great cause and an awesome time bringing both boxes together!
FB:
65x6, 8 negatives
75x6, 26lbs s.squats,8 negatives
85x6, 26lbs s.squats,8 negative
95x6, 26lbs s.squats,7 negative
100x4,26lbs s.squats,7 negatives
sorenson: 2min
nice job today Kasey!! you are a beast! great coaching Mark!
see everyone tomorrow!
FB:
1) 65x6
2) 85x6
3) 90x6
4) 100x6
5) 110x3
Felt good on the bench today and focused on keeping the 3 seconds down. On Friday I was going down too slow and did much better today. Friday I did 95x5, so I'm happy with my performance today. Awesome job Liz S. on the bench!
Went with ring rows instead of dead hangs cause their not happening quite yet :)
Nice work 5:30!
Big Dawg
Late post---watched the games on ESPN last night and forgot to blog.
Did FB
1. 155x6
2. 155x6
3. 160x6
4. 170x6
5. 185x4
That's it for me this week gotta rest up for FGB.....
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