10/29 WOD

Work Out (3 cycles/ rounds)
around the world wall ball
2 rope climbs
10/10 side lunges with dumbell (20/10 lb dbs)
10/10 push-up with dumbell row (20/10 lb dbs)
10 frog jumps (forward and back = 1)

We had 7 people come for the Sat. work out.  Good job.  Also, we have 4 new members.  Please welcome Charlene, Gracie, Jessie, and Karsten.

Gift Certificates for the Holidays

Give the gift of fitness.

Gift Certificates will be available.    In addition, to the standard monthly memberships, we will offer the below on gift certificates.

Free intro + 5 visits for $45  ($8.33/ visit) Add T-shirt => $55*
Free intro + 3 visits for $25  ($6.25/ visit) (Limit one gift per person) Add T-shirt => $35 *
Free intro + 10 visits for $80 ($7.27/ visit)  Add T-shirt => $85 *

*T-shirts => based on availability through current inventory
T-shirt => custom order = $15 each

10/27 WOD

A few weeks ago, our X-fit Team finished the USMC Mud Run in just under 2 hours which was in the middle of the pack of over 2,000 teams. We even had two members injured at the start of the race.   Good job ladies.   For the next run, we need some guys to represent.

Work Out (21-15-9)

power snatches

walking lunges with Log/10 lb DBs

pull-ups

AB role outs

60 sec rest

Randy S.            24:30
Brian   J.            19:05 (rope pull-ups)
Cindy and Kyle  16:50 (rope pull-ups)
Jennifer A.          18:00  (rope pull-ups)
Alma C.             17:50  (cleans and rope pull-ups)
Randy C.           35:00
Mike S.              22:00
Bill                     26:35 (rope pull-ups)
Anthony             26:48
Derrek               21:25


Brian J. : I liked the snatches.   I also found some good training excercises that will help us do them better.
Dead lift
Shrugs with a toe lift
High shrugs to overhead

Consistency

Consistency

The above link has a great article that every one should read.

Live Long - Live Strong

10/25 WOD (Ball 15)

Work Out (4 cycles/rounds)
15 box jumps
15 AB wall ball
15 pass med ball on bosu
15 small tire flips
1 200 meter run
drink water

Mike S./ Brian    25:30
Anthony/ Bill       28:00
Will                    29:50
Cindy S./ Kyle   34:00
Derrek               32:14
Shannon             38:00

10/24 WOD

Work Out (21-15-9)
barbell thrusters
tire slams
rope pull-ups
double unders
floor wipers
60 sec rest

10/19 WOD (500)

Work Out (500 reps of any combo with 100 max of any item)
sumo high pull
shoulder to overhead
double unders
box jumps
wall ball
pull-ups
ring jumps
knees to elbow
bar kickers
large tire flips
buddy saves
small tire flip with ho
burpees

Members,  please feel free to post comments on workouts.    We are always looking for feedback so that we can adjust and improve.  

I enjoyed this workout; however, we need an  easier method of counting reps.   I wasted time trying to see if I had hit the 500 mark.  BrianJ

Mike S.  500/  48:47
Jenn A.   250/ 56:40
Anthony 500/ 45:35
Dusty    300/ 25:35
Beth     300/ 42:50
Brittany 320/ 44:00
Susan T. 500/ 49:20
Brian  J.  500/ 40:00
Randy S.  500/ 55:30

10/18 WOD (The Farmer)

Work Out (4 cycles)
1 hill
10 push-ups
2 over the wall
2 buddy saves
10 tire flips
Rest 60 sec at 100 meter start line (required)
100 meter sprint for time


3 laps tire drag

10/17 WOD (Phoebs)

Workout (1 cycle)
30 wall ball
15 box jumps
15 press
50 crunches
5 rope climb
15 bosu squat jumps
15 pull-ups
15 box jumps
2 min. undulation
20 knees to elbows/hanging knee pulls
25 push-ups
40 criss cross abs
400 m run

Randy S.   21:15
Brian (modify)
Shannon
Jennifer
Mike    21:00
Anthony  28:40
Bill      26:50
Will   36:20

10/14 WOD (The Clean Dead Crawl)

Workout (21-15-9-3)
squat clean (95, 45)
double under
dead lift
box jump
2 laps crab crawl

Next week start times

X-fit members,

Starting next week, we will request that members try to show up on the half hour for those members wishing to work out after 4:00 pm.  In other words, we will try to start you in groups at 4:30, 5:00, 5:30, 6:00,  and 6:30.   By doing this,  we can have better organized workouts since we are getting quite busy in the evenings.   Ideally,  we would like to have no more than 6 people for each time slot.    Please help us organize you in  a time slot. 

Also, we are usually quite slow on Fridays after our 6 am class, so we will start closing at 12:00 noon; however, you are quite welcome to schedule your workout after 12:00 noon to 6:00 pm by appointment.   In addition,  Sat. workouts will be by appointment since Saturdays are typically slow.  Please make your appointment the day before. 

BrianJ

10/13 WOD (PULL, HOP, & SLAM)

Work out (AMRAP - 25 min.)
5 pull-ups
10 tire flip & hops with release push-up
15 tire slams
100 meter run

Tarren  4 cycles + 5 pull-ups + 10 tire flips
Shannon 4 cycles + 5 pull-ups + 3 tire flips
Cindy  5 cycles + 5 pullups + 1 tire flip
Kyle 3 cycles
Abie  4 cycles
Anthony 5 cycles
Dusty 4 cycles
Randy S. 5 cycles
Mike S.   6 cycles

10/13 WOD

Today we will try a new excercise.   

Tire slams
Come in and try them.

Work Out tip:  For push-ups,  I encourage them being done on dumbells.   That extra inch going deep is good.  Also, dumbbells are easier on the wrists. 

For a valid push-up, the chest should touch the floor.  In the crossfit games, they are doing "release" push-ups.  We will start doing these.

10/12 WOD (Fun Fifty)

Susan and Brittany did "Insanity"
Insanity is a good change from crossfit; however, it is high impact.  Be prepared to move and jump.

Workout ( Fun 50 - 1 cycle for time)
50 wall ball
50 travel lunges
50 push-ups
50 sit-ups
50 squats (butt to ball)

Then outside
10 RR tie flips
5 buddy saves

Mike S. 10:52
Brian  10:13
Anthony 13:56
Dusty  18:30

Closed at 10:30 this Sat. (Oct. 15)

Xfit will be attending the USMC mud run this Sat. in Columbia, SC so we will need to close by 10:30 am. 
Get in early for your workout.

10/11 WOD

Work out (2 rounds/cycles)

1 hill
10 front squat (135, 65)
10 shoulder to overhead / jerk press (135,65)
10 ring jumps with ab crunch
10 ring dips or 15 rope tricepts
20 double unders

Anthony 25:00
Derrek  25:50
Bill     26:20
Brittany  26:00
Beth 27:00

10/7 to 10/10 WOD (Bosu Ball Buster)

Workout (all performed on bosu and with med ball)

20 squats
20 clean and press
20 wall ball
8/8/8 med ball push-ups (touch nose to ball at center rep)
10 med ball flies
10/10 courtse
60 sec rest

Actual workout time = 30 min.

10/6 WOD

Work Out
Push Press (5,5,3,3,3)

then for time
1 sled push (80 ft)(90,40 lbs with sled)
1 rope climb
8 monster hops (up-in-out)
200 meter run
1 rope climb
8 monster tire hops
200 meter
1 rope climb
8 monster tire hops
4 buddy saves

Will (115,12:10)
Randy S. (95, 12:50) He saved the tree buddy.  Bonus points.
Mike S.  (140, 8:20)
Shannon ( 16:20)
Anthony (175, 12:51)
Bill (175, 9:47)

10/5 WOD

Warm - 2 cycles
1 min jump rope
15 ER shoulder with band
15 air squats (butt to ball)

Workout - AMRAP for each item for the min. listed - count total cum reps - cont. clock
1 burpees
2 pull-ups
3 thrusters
4 farmers
5 10-push ups 10-sit ups
6 sumo high pull

Shannon   141
Mike S.    141.5
Derrek    152
Dusty   155
Anthony  147
Caroline   130

Closed this Fri. at 12:00 and Sat. 10/8

Members,

I am going to a tennis tournament this coming weekend.   We must close by 12:00 on Friday and be closed on Sat. ; however, let us know if you want to do a workout on Sat. morning or Fri. afternnoon and we can arrange for you to have access to the gym.

Or you can simply do the outdoor workout that will be posted on the door.   Be prepared to "save the buddy".

BrianJ

10/4 WOD (Freight Train)

Warm
15 bosu band squats
400 meter jog
30 sec undulation
10 burpees

Work Out (AMRAP 22 min)
10 burpee pull-ups
10 explosions (undulation)
10 ring jumps
8 knees to elbow
12 clean and press (45 lb bar)

10/1 to 10/3 WOD

Warm
20 air squats with overhead band
1 hill
practice overhead squat

Work out
21 OH squat (bar only )
21 chest to bar
3 tire drag
15 OH squat (bar)
15 chest to bar
2 tire drag
9 OH squat (bar)
9 chest to bar
1 tire drag

Will 30:40
Brett 20:00
Anthony 12:40