CROSSFIT ENHANCE

WEDNESDAY 100908

jnewton — Wed, 08 Sep 2010 01:00:07 +0000

FOR TIME:

800M RUN

21-15-9

Sit-ups

BURPEES

800M RUN

	GAMES	TRAINING	FITNESS
RUNNING	RX	600m	400m
REPS	RX	RX	15/12/9
Run comes before and after the situp/burpees

Emily R. finishing a deadlift

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TUESDAY 100907

jnewton — Tue, 07 Sep 2010 01:00:44 +0000

FOR TIME

150 Push ups

(**RUN EVERY TIME YOU BREAK YOUR PUSH UPS**)

	GAMES	TRAINING	FITNESS
PUSH UP	150	100	50
RUN	400m	300m	200m

Everyone Chipping away @ "Karen"

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HAVE A GREAT LABOR DAY WEEKEND!

jnewton — Sat, 04 Sep 2010 01:00:29 +0000

We are Different

We are a different breed. We get excited by things most people avoid. The idea of being laid out on our backs after a workout is appealing. We strive on performance, deal with the pain, and take pleasure in small victories. 5 more pounds, 2 seconds quicker, an inch higher: these are the milestones we live for. These are the reasons we come in day after day and do what we do. We love the suck.

We are also a little ridiculous. We try and explain to friends and family why our shins are always scraped open, why our hands are ripped, why we’re having trouble walking down stairs that day, and then immediately try to convince them why they should come and do it. We tend towards a cult-like mentality. (Get more than two of us together and try to have a conversation about something else. Won’t happen.) We get way more excited about food than is normal, and we take cheat meals very seriously. We wear ridiculous looking shoes, or sometimes no shoes at all. We cheer when someone gets their first hand-tear and then take a picture of it. We congratulate someone for puking during a workout, and none of this seems unusual to us.

Most of all we are a community. We suffer together and we succeed together. We cheer each other on. We help each other push past the pain and achieve things we never thought possible. Both inside and outside of the gym we are family. We come from all walks of life to find a common ground: Crossfit.

- Jonathan Heuer (from Crossfit Hollywood)

VERY IMPORTANT ANNOUNCEMENT!

jnewton — Fri, 03 Sep 2010 15:45:08 +0000

IT IS VERY IMPORTANT THAT NO ONE USE OR ENTER THE NEW FACILITY UNDER ANY CIRCUMSTANCES. THE CREW IS NEARING COMPLETION AND UNTIL WE ARE AUTHORIZED ACCESS, THE AREA UNDER CONSTRUCTION IS PROHIBITED. THIS GOES FOR THE RECENTLY INSTALLED PULL UP BARS OUTSIDE AS WELL. DO NOT ENTER THE FENCED IN AREA OR THE NEW BUILDING. THANK YOU FOR YOUR COOPERATION AND UNDERSTANDING!

FRIDAY 100903

jnewton — Fri, 03 Sep 2010 01:00:42 +0000

“KAREN”

(rx: 20lb. medicine ball)

Scale med ball to the weight you can do. (Ask a coach for help if needed)

150 WALL BALLS FOR TIME

Chris S. on the Rower

JUST A FEW REMINDERS TO END THE WEEK!

*NO CLASS ON MONDAY SEPT. 6TH AS WE ARE CLOSED FOR LABOR DAY!!*

*IF YOU ARE PARTICIPATING IN THE NUTRITION CHALLENGE MAKE SURE TO SIGN UP @ CROSSFIT ENHANCE FOR BODY COMPOSITION TESTING ASAP.

*OPEN HOUSE IS SCHEDULED FOR SEPTEMBER 25th FROM 9am-11am. THE WOD FOR THE OPEN HOUSE WILL BE FIGHT GONE BAD (MEMBERS ONLY)!

*THE NUTRITION CHALLENGE WOD IS STILL UNDETERMINED.

*CROSSFIT ENHANCE IS NOW ON FACEBOOK SO MAKE SURE TO ADD US AS YOUR FRIEND. (ALSO, DON’T FORGET ABOUT THE NUTRITION BLOG AS THERE ARE UPDATES SEVERAL TIMES A WEEK).

*POST TIME/THOUGHTS TO COMMENTS!

THURSDAY 100902

jnewton — Thu, 02 Sep 2010 01:00:46 +0000

FOR TIME:

50 SIT UPS

40 WEIGHTED OH LUNGES (SAME WT. AS KBS)

30 KBS

20 BALL SLAMS

10 BURPEES

**THERE IS NO CLASS ON MONDAY SEPT. 6TH FOR LABOR DAY!**

	GAMES	TRAINING	FITNESS
KBS	70/53	53/35	35/26 or less
BALL SLAM	50/40	40/30	30/20
**For Games do 5 extra reps since only 1 50# Ball

*POST TIME/LEVEL TO COMMENTS!

WEDNESDAY 100901

jnewton — Wed, 01 Sep 2010 01:00:05 +0000

4 ROUNDS FOR TIME

7 O.H.S.

10 PUSH UPS

15 BALL SLAMS

ROW 250 METERS

Robyn R. setting up for Deadlift

	GAMES	TRAINING	FITNESS
OHS	115/75	85/55	65/45 or less
BALL SLAMS	40/20	30/16	20/12

POST TIME/LEVEL TO COMMENTS!

TUESDAY 100831

jnewton — Tue, 31 Aug 2010 01:00:57 +0000

FOR TIME:

400M RUN*

20 HANG POWER SNATCH

400 M RUN*

(Rest 5 min. & Complete for Distance…:)

5 Rounds

Row 1 minute/Rest 1 minute

Bob W. with Chuck Carswell and Chris Spealler

***CLARIFICATION: ALL BODY COMPOSITION TESTING WILL BE DONE AT CROSSFIT ENHANCE. IF YOU CANNOT MAKE ONE OF THE TIME SLOTS ON THE SIGN UP SHEET THEN CALL MIKE AT THE NUMBER BELOW TO MAKE OTHER ARRANGEMENTS. IF YOU CALL MIKE FOR OTHER ARRANGEMENTS, YOUR TESTING WILL BE DONE AT THE WELLNESS CENTER. THANKS!***

***THE 2nd CROSSFIT ENHANCE NUTRITIONAL CHALLENGE WILL BEGIN IMMEDIATELY AFTER OUR OPEN HOUSE(9/25) ON SEPTEMBER 27TH. AS A PART OF THIS CHALLENGE, WE ARE NOT ONLY GOING TO JUDGE IMPROVEMENT ON A W.O.D., BUT WE ARE GOING TO BE JUDGING BODY COMPOSITION. THE WELLNESS CENTER HAS AGREED TO LET US DO THIS FOR FREE FOR OUR MEMBERS. WHEN YOU COME TO YOUR CLASS FOR THE REST OF THIS WEEK PLEASE PICK A TIME TO SIGN UP FOR YOUR BODY COMPOSITION TESTS. THERE IS A SIGN UP SHEET IN THE GYM. THE TEST IS APPROX. 10-15 MINUTES LONG AND NO CHANGE IN DIET IS REQUIRED BEFORE THE TEST. THERE ARE A CERTAIN NUMBER OF PEOPLE WHO CAN FIT INTO EACH SLOT SO IF A SLOT IS FILLED, PLEASE!! SIGN UP AT A DIFFERENT SLOT! WE ARE LOOKING FORWARD TO A GREAT TURNOUT AND CAN’T WAIT TO GET STARTED.

(Call Mike @ the Wellness Center if you KNOW you will not make one of the time slots. His phone no. is (217) 876-5261. Please do not take up a slot if you do not plan on coming. Thanks!)

(*If you do not complete the 8 week nutrition challenge but partake in the FREE resource of the body composition test, then you will be billed by DMH. If you do finish, then please dis-regard.)

MONDAY 100830

jnewton — Mon, 30 Aug 2010 01:00:48 +0000

FOR TIME:

30-20-10 REPS

DUMBELL CLEANS

DOUBLE UNDERS

(REST 5 MINUTES THEN….)

FOR TIME:

100 SIT UPS

GAMES

50#/35#, Double Unders

TRAINING

40#/26#, Singles x4

FITNESS

30# or less/18# or less, Singles x4

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FRIDAY 100827

jnewton — Fri, 27 Aug 2010 01:00:14 +0000

FOR TIME

21-15-9

OVERHEAD SQUAT

BALL SLAM

	GAMES	TRAINING	FITNESS
OHS	95/65	75/45	65/35
BALL SLAM	50/30	40/20	30/16 or less
*If you do 40# Ball Slams do 5 extra reps for games
since there is only one 50# slam ball available*

Great video for men & women on OHS technique

**SATURDAY MORNING @ 9 AM THERE WILL BE A WOD W/ JOSH AND KEN.**

***FOR THOSE OF YOU THAT RECENTLY COMPLETED ELEMENTS AND STILL DON’T FEEL UP TO SPEED ON MOVEMENTS/TERMINOLOGY/OR WHAT A PARTICULAR EXERCISE MAY BE, PLEASE COME TO THE WOD CLASS SATURDAY MORNING AT 9 O’CLOCK AM. THIS WILL BE A GOOD OPPORTUNITY NOT ONLY TO BECOME BETTER AQUAINTED WITH WHAT YOU ARE DOING DURING A WOD, BUT WILL ALSO GIVE YOU A CHANCE TO MEET OTHERS WHO COME TO OTHER/DIFFERENT CLASSES THAN YOU.***

*POST TIME/LEVEL TO COMMENTS!