CrossFit EXP - Redefining Fitness

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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Late Entry

Patrick — Fri, 03 Feb 2012 16:54:23 +0000

We have a late entry for this week’s Paleo-Fit Challenge Pop-up. She asked to remain anonymous. This picture was taken on day 1 of last year’s CrossFit Regionals, BEFORE the evening “festivities” began. Cast your vote for our “Mystery Woman” by posting a comment below. (Also, please do your best to spread this pic around by sharing on Facebook, she really needs the votes!)

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"Mystery Woman"

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WORKOUT Of the DAY:

EXP Skill/Strength:

None

EXP Workout:

WOD: [Tabata]

Complete 8 sets of 20 seconds max effort per set with 10 seconds rest between set. Your score for each exercise is the sum of your highest set plus your lowest set.

Row (score max calories for 8 sets)
Plyo Lunge
AbMat Sit-up (anchored)
Box Jump
KB SDLHP
Bicycles

Level 1: 24/20″ box, 70/53lb KB
Level 2: 20/12″ box, 53/35lb KB

Post scores and time to comments below.

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Angela’s Avacado Dressing

Patrick — Fri, 03 Feb 2012 00:00:55 +0000

A few week’s back Angela made a delicious avocado citrus dressing that I am now addicted to. If you struggle to get in enough raw veggies or greens then this dressing may be the trick. It is loaded with healthy fats, it tastes great and it is also Paleo friendly.

“Angela’s Avocado Dressing”

1 small avocado
1/2 cup of fresh squeezed citrus juice (orange, lemon, grapefruit etc)
1 clove of garlic
3 TBSP olive oil
2 Tsp maple syrup
1/2 Tsp salt & pepper to taste

Mix all ingredients in a blender or food processor until creamy consistency. Chill and serve on a mixed greens and veggies. You can also combine citrus juices to create a variety of twists.

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WORKOUT Of the DAY:

EXP Skill/Strength:

10 Pistols/5 HSPU superset x 5

EXP Workout:

WOD: [Team Cindy]

Alternating rounds with a partner complete as many rounds of “Cindy” as possible in 30 minutes.

“Cindy”
5 Pull-ups
10 Push-up
15 Air Squats

30 min AMRAP

Level 1: 5 C2B Pull-ups, 10 HR Plate Push-ups, 15 Air Squats
Level 2: 5 Kipping Pull-ups, 10 HR Push-up (no plate), 15 Air Squats
Level 3: 5 V-rows, 10 Knee Push-ups, 15 Air Squats

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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