CrossFit EXP - Redefining Fitness » Uncategorized

Giants or Patriots?

Patrick — Sat, 04 Feb 2012 16:00:36 +0000

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WORKOUT Of the DAY:

EXP Skill/Strength:

Push-Press 5 x 3RM

EXP Workout:

WOD: [Spicey]

5 Push-Press
10 Front Squats
15 Deadlift

3 rounds for time.

Level 1: 135/95lbs
Level 2: 115/80lbs
Level 3: 95/65lbs

Buy-Out: Partnered sprints 10 x 30:30

Post scores and time to comments below.

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Cast your vote

Patrick — Thu, 02 Feb 2012 00:00:18 +0000

Cast your vote for your favorite EXP Pride photo from last week’s Paleo-Fit Pop-up challenge…

To vote all you need to do is post the name of your favorite photo to comments below (only votes from comments will be counted, no e-mail or verbal votes count). If you submitted a pic then your friends, family or anyone you can talk into voting for you will count (one vote per person). Voting will end on Sunday night and the winner will receive $100 in Free EXP apparel (teams of 3 will receive $150 or $50 each in apparel). The winning photo will be announced next week. Good luck!

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The Handstand Kid

"The Handstand Kid"

CF Community

"Community"

Outdoor Irene

"Outdoor Irene"

Lisa EXP

"Lisa EXP-osed"

Front Squat Annie

"Front Squat Annie"

Tina & Lena

"Lena & Tina"

10,000lb Squat

"10,000lb Squat"

Fergie + 2

"Fergie + 2"

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WORKOUT Of the DAY:

EXP Skill/Strength:

Power Clean 5 x 3RM
Reset at the bottom of each rep, no touch-n’-goes. Superset with max L-sit x 5.

EXP Workout:

WOD: [Omega]

5 rounds of…

5 Power Cleans
15 KB Swings
45 Double Unders

15 min CAP

Level 1: 185/135 PC, 70/53 KBS, DU’s
Level 2: 155/105 PC, 53/35 KBS, DU’s
Level 3: 115/80 PC, 53/35 KBS, DU’s

Post scores and time to comments below.

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Paleo-Fit Challenge Pop-Up #3

Patrick — Wed, 01 Feb 2012 00:59:44 +0000

Here we go with another team Pop-up Challenge for our 3rd week of the Paleo-Fit challenge. (If you’re wondering where all the pics are from last week, stay tuned, they will be posted for voting tomorrow).

Paleo-Fit Challenge Pop-up #3: “Burpee 2K”

In case you didn’t know, Burpees are by far my favorite exercise we do in class (and I know many of you are thinking the same) so I thought it would be a “fun” challenge for our 3rd pop-up.

“The Challenge”: Create a 3-person COED team, post your team name and members names on the pop-up whiteboard. Starting Wednesday you and your team need to complete 2,000 burpees. (Yes, I know that’s 667 burpees/person and that burpees are hard and wah, wah wah!) Good news is you can break them up any way you’d like and do them throughout the day as long as your team accumulates 2,000 burpees before the deadline.

“The Catch” – Your team must consist of male and female members. You also need to post how many burpees you complete each day on the whiteboard (and on the website if you have FB).

“The Deadline” – Sunday night, February 5th by the end of the Patriots 4th Superbowl win in 10 years.

“The Reward” – Each challenger on your team will receive 100 pts for finishing the pop-up challenge.

“The BONUS” – The first team to hit 2,000 wins bragging rights and an extra 100 points per person. Your team must post on website the exact time and day you hit 2,000 burpees in order to be eligible for bonus points.

Good luck!

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Steph coaches Danny through a set of wall balls

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WORKOUT Of the DAY:

EXP Skill/Strength:

None

EXP Workout:

WOD: [Blake]

4 Rounds of…

100′ OH Walking Lunge
30 Box Jumps
20 Wall Balls
10 HSPU’s

30 min CAP

Level 1: 45/35lb Plate, 24/20″ box, 20/14lb Ball, Strict HSPU (no mat)
Level 2: 25/15lb Plate, 24/20″ box, 20/14lb Ball, Kip HSPU
Level 3: BW Prisoner Lunge, 20/12″ box, 14/10lb Ball (9′ target), Pike HSPU

Post scores and time to comments below.

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Why do we love cardboard

Patrick — Tue, 31 Jan 2012 00:00:42 +0000

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Our new pull-up rig is here!

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WORKOUT Of the DAY:

EXP Skill/Strength:

Back Squat/Sumo DL Superset 3 x 5RM

EXP Workout:

WOD: [Double Trouble]

Complete the following 2 couplets for time.

Deadlift 10-1
Sit-up 20-2

Back Squat 1-10
Sit-up 2-20

20 min CAP

Level 1: Men 275/185, Women 185/135
Level 2: Men 225/155, Women 155/105
Level 3: Men 185/135, Women 135/95

Bar must be stripped after deadlift for use in back squat. All lifts must be done from the ground.

Post scores and time to comments below.

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Kalon Farm, Local Free-Range Beef

Patrick — Sun, 29 Jan 2012 22:32:22 +0000

Hey there fit people!

One of our newest members Ashley K. and her husband own Kalon Farm in Ashburnham, MA. Kalon farm is an integrated small farm that raises and sells grass fed Beef, Lamb and Pork. They also have cage-free fresh eggs, seasonal garden vegetables and berries. I know many of us are always looking for local healthy food options so check out their site here or visit their on-line store and place an order. If you have any questions you can also send them a quick note using their contact form or even catch Ashley in between classes.

Yours in health!

-Patrick

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Kalon Farm, Ashburnham MA

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WORKOUT Of the DAY:

EXP Skill/Strength:

5 Ring Dips/5 Pull-ups x 5 (strict)

EXP Workout:

WOD: [Polar]

10 Ring Push-ups (On knees, toes or Ring Dips)
10 Pull-ups (V-row, Kip or C2B)
20 KB Swings (35/53/70lbs)
200m Row

5 Rounds for time.

25 min CAP

Post scores and time to comments below.

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ONLY a few Spots Left for a FREE 30 Min Sports Massage… learn more

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Last call

Patrick — Sun, 29 Jan 2012 00:00:28 +0000

Last call for Challenge pics… We only have a few submitted so odds are in your favor to win!

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Betsy, cranking through her double unders during yesterday's "Potion" WOD.

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WORKOUT Of the DAY:

EXP Skill/Strength:

Push-Jerk 5 x 3RM

EXP Workout:

WOD: [Chainsaw]

7 Push-Jerks
7 Power Cleans
7 Rounds for time

15min CAP

Level 1: 115/80lbs
Level 2: 95/65lbs

Buy-Out:

100 Ab Mat Sit-ups
100 Supermans
Any way, not for time.
10 min CAP

Post scores and time to comments below.

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ONLY 5 Spots Left for a FREE 30 Min Sports Massage… learn more

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Patrick’s Getting into Politics

Patrick — Fri, 27 Jan 2012 22:00:59 +0000

I don’t think I have EVER posted on politics here before so this is a daring, courageous and cautious first. Being a self-confessed rookie when it comes to politics I decided at the young age of 35 that now is as good a time as any to start learning about how our country is run. After all, with 2 young ones ages 4 and an adorable 8 months, it will come in handy when they hit the 5th grade and bring home their Social Studies homework, (flashback to the 5th grade, wow that was a long time ago!).

So, the other night I watched President Obama give the State of the Union Address to the American people. I’ve also watched a few of the Republican debates over the past few months and listened closely to some of the important issues on the table. One thing that struck me, in between eating some delicious seedless Paleo grapes and jiggling Sara to sleep, was the lack of either party, neither Democrat or Republican, to mention the unbelievable obesity epidemic that is plaguing our country. They talk about health care yes, but I have yet to hear anyone take the position of “pro-health”.

Then I started thinking…

What if our country’s leaders actually started to focus on building a healthier America? And what if people actually got a tax break if they lead healthier lives, ate better, worked out daily and managed their weight? They would cost the country less therefore helping to reduce our staggering multi-trillion dollar deficit, we would have a more energetic and productive workforce helping to increase our exports and GDP, our overall health care costs would decrease due to less demand for drugs, procedures and services related to excess weight and obesity, and we would have a reduction in our nations consumption of calories (leaving more food for those struggling to feed themselves and their family day after day).

Maybe this is not a practical solution to our countries problems, maybe it is not on the agenda of our countries leaders, or maybe they just don’t want to bring it to the surface for the public eye to see. Either way I am proud to say that at CrossFit EXP we are doing our small part right here in Leominster to reduce our nations deficit, decrease healthcare costs, increase GDP, lessen our daily food consumption, and help America stay healthy and fit… one WOD at a time.

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WORKOUT Of the DAY:

EXP Skill/Strength:

None

EXP Workout:

WOD: [Potion]

800m Run
100 BW Lunges
80 Wall Balls (20/14/10lb)
60 Push-ups
40 D-unders
20 T2B/K2E
10 Burpees

30min CAP

Post scores and time to comments below.

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ONLY 7 Spots Left for a FREE 30 Min Sports Massage… learn more

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Empire State Building WOD

Patrick — Fri, 27 Jan 2012 00:00:15 +0000

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WORKOUT Of the DAY:

EXP Skill/Strength:

Pistol 5 x 10/leg
Add weight or scale as needed.

EXP Workout:

WOD: [Tag Team]

200m Row
10 Burpees
20 rounds

With a running clock (and a motivating partner) complete 20 rounds of the couplet above alternating rounds with your partner. Score is total time to complete all rounds. Only 1 partner may work at a time.

Post scores and time to comments below.

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Try a FREE 30min Sports Massage… learn more

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Try a FREE 30min Sports Massage

Patrick — Thu, 26 Jan 2012 01:53:00 +0000

Interested in seeing how massage therapy can help you work out those sore spots, tight muscles and tender areas? You’re in luck!

Next week Heather Lynn will be offering free complimentary 30 minute massage appointments for CrossFit EXP members. She has made almost 30 appointment times available next week both in the AM and PM to help you with any hot spots or problem areas. To book one of these times all you need to do is put your name down on the sign-up sheet at the studio and arrive 10 minutes early to your appointment. (1 appointment per member please and NO bailing).

Enjoy!

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A picture can speak a 1,000 words, what does this say to you?

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WORKOUT Of the DAY:

EXP Skill/Strength:

5 HSPU/5 Pull-up superset x 3 (strict)
*Use the testing option you did 2 weeks ago. Stay very rigid and hollowed out on both and focus on slow and controlled reps.

EXP Workout:

WOD: [Static Cindy]

30s Static Hang (Chin over bar or ring to skin)
30s HS Hold (Pike, wall or free)
30s Mobility Squat
30s L-sit (Parellette, chair)

20 min AMRAP

For each exercise you must accumulate 30s before moving on to next exercise.

Post scores and time to comments below.

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Our New Pull-up Rig

Patrick — Wed, 25 Jan 2012 00:00:20 +0000

Check it out! Our new 44 foot pull-up rig is on its way and is scheduled for installation on 2/12. Our existing pull-up station is 18 feet long x 5 feet wide. Our new rig will be 44 feet long x 6 feet wide! (The pic below is a 20 foot version of the rig we are getting).

ALSO… our existing rig is for sale so if you know anyone who may be interested in purchasing at a big discount please let me know? (Just think how impressed your neighbors would be to see you doing butterfly pull-ups on your new back-yard pull-up rig.. any takers??)

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WORKOUT Of the DAY:

EXP Skill/Strength:

None

EXP Workout:

WOD: [Bic]

500m Row
20 Box Jumps (30/24/20″)
15 KB Swings (70/53/35 lbs)
10 Push-ups (Rings/Feet/Knees)
5 Deadlifts (275/225/155lbs)

5 Rounds for time

40min CAP

Post scores and time to comments below.

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