CrossFit EXP - Redefining Fitness

Saturday 5.19.12

Patrick — Sat, 19 May 2012 00:00:30 +0000

EXP News & Updates:

NEW! – FREE Power Yoga Classes - We have two FREE yoga classes for EXP members coming up over the next two weeks. Wednesday, May 30th at 9:15am and Saturday, June 2nd at 10:30am. (There is no 9:15am CF class on 5/30… which means I should see ALL my 9:15am regulars at 8am for class then yoga right afterward). Both classes will be limited to the first 16 members who sign up (sign-up sheets are at the studio). Please only sign-up for one class and also do your best to make it if you sign-up.

NEW! – EXP Europa Challenge Update – Because of Memorial Day holiday on Monday the 28th we will be pushing out our final testing week for the Europa Challenge until the week of June 4th. What is Europa? Ask one of your coaches for more details or read this post…

NEW! – CrossFit EXP Referral Program - How would you like to save $50, $100 or $150 off your upcoming membership dues? Keep an eye out over the next few days for a letter from us with details of our new CFEXP Referral Program.

NEW! – Regionals/Memorial Day Weekend Holiday Schedule - The CrossFit North East Regionals will be held on Memorial Day Weekend starting on Friday, May 25th thru Sunday, May 27th. Come down to Reebok Headquarters in Canton, MA to cheer on Jessa and Tiffany as they go head to head with the top 60 fittest women in the North East. All coaches will be there to support our EXP girls for the weekend and we expect a good showing from our EXP community. For more details and directions for the event Go Here…

Regionals/Holiday Schedule:

5/25 – Friday: Normal AM classes, 5:15pm only (no 4:00pm/6:30pm classes)
5/26 – Saturday: No 7am comp team and no 9:15am class (Take a rest day and come to cheer on Tiff and Jessa!)
5/27 – Sunday: No 9:15am church with Brian. (Final day of Regionals)
5/28 – Monday: Memorial Day, 8:00am and 9:15am only.

WORKOUT Of the DAY:

EXP Skill/Strength:

None

EXP Workout:

WOD: [Bulger]

150′ Run
7 Pull-ups
7 Front Squats
7 HSPU’s

10 Rounds for time
45min CAP

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CrossFit Women of Iceland

Patrick — Fri, 18 May 2012 00:00:49 +0000

EXP News & Updates:

Regionals/Holiday Schedule:

WORKOUT Of the DAY:

EXP Skill/Strength:

Deadlift 5 x 5

EXP Workout:

WOD: [Vixen]

150′ Tire Drag (45/35lbs)
15 HR Push-ups
20 AbMat Sit-ups
30 Double Unders

12min AMRAP

After-Party: Hip Bridges
5 x 12 Unbroken, build weight each set.

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Friday Night Social & EXP News

Patrick — Wed, 16 May 2012 18:14:07 +0000

Join us for some food, laughs and fun this Friday night during our “Random, Last Minute, Why Not” EXP social. We’ll start right after the 6:30pm class at around….oh 7:31. No formal agenda or plan other than to hang out, tell some war stories, reconnect with some familiar faces and meet and greet with some new members. We will have the grill going out back and be cooking up some chicken burgers but beyond that we are asking everyone to chip in and bring their favorite healthy appetizer or dish for people to snack on. BYOB and kids welcome. Hope you can make it!

Funny pic from one of our socials last summer, worth a re-post.

EXP News & Updates:

Regionals/Holiday Schedule:

WORKOUT Of the DAY:

EXP Skill/Strength:

Front Squat 5 x 3RM

EXP Workout:

WOD: [Daniel]

50 Pull-ups
400m Run
21 Thrusters (95/65lbs)
800m Run
21 Thrusters
400m Run
50 Pull-ups

20 Min CAP

Comp: 100 GHD Sit-ups
(IAFSAP) or (10 OTMEM x 10min)

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Wednesday 5.16.12

Patrick — Wed, 16 May 2012 01:34:00 +0000

Found this great video on the kipping pull-up, check it out!

WORKOUT Of the DAY:

EXP Skill/Strength:

None

EXP Workout:

WOD: [Team Whitten]

In teams of 2…

22 KB Swings
22 Box Jumps
400m Sandbag Run
22 Burpees
22 Wall Balls

Each partner must complete equal reps for each exercise (11 each) and also complete all 400m runs together “sharing” sandbag.

Comp: 100 GHD Sit-ups
IAFSAP (In As Few Sets As Possible) – Rest 30-60 seconds each time you break.

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Tuesday 5.15.12

Patrick — Tue, 15 May 2012 00:48:52 +0000

Ana with an early celebration as she finishes the Rock and Run 5K on Saturday

WORKOUT Of the DAY:

EXP Skill/Strength:

Clean & Jerk 1.1.1.1.1

EXP Workout:

WOD: [Death by Power Clean]

Complete 1 rep on the 1st minute, 2 reps on the 2nd, 3 on the 3rd and so on…

Power Clean
20min CAP

L1: 135/95lbs
L2: 115/80lbs
L3: 95/65lbs

After-Party: Partnered Weighted Hip Bridges
5 x 12 Unbroken.

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Monday 5.14.12

Patrick — Mon, 14 May 2012 02:13:06 +0000

Congratulations to Ericka H. and Lorie L. who placed 1st and 6th overall women in this weekend’s Music for Life Rock n’ Run 5k Race in Westminster. Ericka not only placed 1st but she also posted a NEW course record for the race finishing in 21:13 and Lorie posted a new PR of 24:04. Awesome job EXP girls!

WORKOUT Of the DAY:

EXP Skill/Strength:

Box Squat 5 x 3

EXP Workout:

WOD: [Zepplin]

Sprint 400m
AMRAP Wall Ball
3 min CAP

Rest 1min

Sprint 400m
AMRAP Burpees
3 min CAP

Rest 1min

Sprint 400m
AMRAP Toes-to-Bar
3 min CAP

Rest 1min

Sprint 400m
AMRAP Double Unders
3min CAP

Post score as max reps for each exercise below. (i.e. 35/42/38/90)

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Sunday 5.13.12 – Happy Mother’s Day!

Patrick — Sun, 13 May 2012 00:00:45 +0000

Happy Mother’s Day to all the moms out there! A special thank you to my mom for all the amazing things you taught me throughout the years and for believing in me even when I didn’t believe in myself. I love you mom!

Happy Mother's Day to the most amazing woman I know and the love of my life. I love you Angela and am so proud of you for being the most amazing mom to our two beautiful little girls.

WORKOUT Of the DAY:

EXP Skill/Strength:

Deadlift 5×5

EXP Workout:

WOD: [Christine]

500m Row
12 Deadlifts
21 Box Jumps
3 rounds

15min CAP

L1: Bodyweight DL, 24/20″ box
L2: 75% BW DL, 20/12″ box

Buy-out: lots of mobility with da “Rev”

Post comments and scores below.

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Saturday 5.12.12

Patrick — Sat, 12 May 2012 00:00:25 +0000

From the Members:

“I joined CrossFit EXP for two reasons:
- Get into better health habits
- Prepare myself for the rest of my life

I’ve been wanting, and have tried, to achieve those goals on my own but couldn’t create the environment so I did NOTHING. Thanks to Leo Piro, I was introduced to CrossFit; an introduction I fully appreciate. I can already feel what CrossFit is providing me, beyond the goals I set above. I just feel better. I walk upright more. I’m not breathing so heavy going up a few flights of stairs. I squat down to pick up things vs. bending over. I’M SLEEPING better. There are so many good things to detail but two in particular are why I keep going back; the camaraderie and trainer attention. People I have never spoken to or met are encouraging me to get one more rep, one more step, one more jump. And the trainers are there when I’m not forming correctly. I get a team feel and the special attention from a trainer; something I never got at a GYM.”

Ben O.

Top down... Gabe, Terri, Ben O. and Chuck B. getting in some good laughs and mobility at the 5:15am

WORKOUT Of the DAY:

EXP Skill/Strength:

Power Snatch/Squat Snatch 5 x 3

EXP Workout:

WOD: [Heather]

800m Run

5 Rounds of…
12 Pull-ups
9 Snatches
6 HSPU’s

800m Run
20 Burpees

L1: C2B Pull-ups, Squat Snatch (95/65lbs)
L2: Kip/BF Pull-up, Power Snatch (95/65lbs)
L3: V-Row, Power Snatch (65/45lbs)

Post comments and scores below.

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Peter is drinking the CrossFit Kool-Aid

Patrick — Fri, 11 May 2012 00:00:02 +0000

From the Members:

“As a new member of seven weeks I can say hands down this is the best holistic conditioning experiences I have ever attended. I believe this comes from the staff and their ability to create a positive atmosphere filled with excitement. The mix of education, basic training and sound principles are like no gym or personal training I have experienced.

The way Patrick and his staff put together workouts and training sections is exciting, diverse and interesting. It is clear this studio puts allot of thought and planning into it’s programs. I am very fortuity to have found such a dedicated group of professional providing an experience second to none!!”

Your humble student,
Peter, Age 54

Peter and Kara doing a partnered 50lb sandbag carry during a recent team WOD

WORKOUT Of the DAY:

EXP Skill/Strength:

Front Squat 5 x 5 (off the rack)

EXP Workout:

WOD: [Death Sprints]

On starting line sprint to the 75′ line then back as many times as possible in 12min following the timing pattern below. Quickly stop forward progress during each recovery.

Sprint 10 seconds: Recover 10 seconds
Sprint 20 seconds: Recover 20 seconds
Sprint 30 seconds: Recover 30 seconds
Sprint 40 seconds: Recover 40 seconds
Sprint 50 seconds: Recover 50 seconds
Sprint 60 seconds: Recover 60 seconds
Sprint 50 seconds: Recover 50 seconds
Sprint 40 seconds: Recover 40 seconds
Sprint 30 seconds: Recover 30 seconds
Sprint 20 seconds: Recover 20 seconds
Sprint 10 seconds: Recover 10 seconds

Buy-out: 100 V-ups for time.
(On v-ups shoulders, head and hands touch down at the bottom of each rep. At the top of each rep fingers touch toes with legs straight).

Post comments and scores below.

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Want Better Mobility and to Recover Quicker?

Patrick — Thu, 10 May 2012 00:00:29 +0000

If you want better mobility and to recover quicker after a hard WOD then try a 30-60 min Thai massage with Heather. Thai Massage is a type of massage that involves stretching, muscle compression, joint mobilization, acupressure, deep massage and rhythmic compression to create a unique healing experience.

For the month of May Heather has two specials she’s offering for a Thai massage which I highly encourage for any EXP athlete who has mobility issues or any tight, knotted muscles. (Yes, I know that is probably everyone, myself included). Next time you come in for class check out the front table and grab one of the flyers with the Thai massage specials or click on the “schedule now” button on the sidebar and book a massage for after an upcoming class.

Kathy, Emily and Brian working in some mobility after class

WORKOUT Of the DAY:

EXP Skill/Strength:

Clean & Jerk 5 x 1

EXP Workout:

WOD: [Jackie]

1,000m Row
50 Thrusters (45lb bar for both Men/Women)
30 Pull-ups

15min CAP

Buy-out: Partnered Weighted Hip Bridge 5 x 15 unbroken reps.
(Add weight each set to determine max weight you can complete 15 unbroken reps, challenge yourself here. If you feel lower back at all then concentrate on contracting glutes at the bottom of each rep and keep abs tight. These should smoke your glutes, ask a coach to help if you don’t feel it in there).

Post comments and scores below.

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