CrossFit Nittany

Reminder that the class times on Monday are 12p, 2p, 4:30 and 5:30p. Labor Day Conditioning -

as a 4 person team complete:

100 burpees together

then for time and number of reps complete:

4 x 800m and while 1 person is running the other 3 will complete:

wall balls

sandbag step ups

kettlebell swings

pushups

*there will be 2 scores per team with the winner getting 100 points, 2nd place 90 points, etc. for the fastest time and for the highest number of reps. The total of the two scores will determine the winners… who will get sweet stuff to go home with.

Skill – 15 minutes to practice the Clean & Jerk or establish a 1RM.

-then-

Conditioning – 15 minutes AMRAP of:

7 Power Cleans 155/103#
30 OH Walking Lunges (steps) 45/25#
15 Wall Balls 20/14#

Thanks to everyone who made it out last night on such short notice to eat, drink and be merry.  Good luck to the folks running the Pittsburgh 1/2 marathon this weekend as well.

Skill -

1) 5 rounds of the following barbell complex: 2 snatch high pulls + 1 squat snatch + 1 Overhead Squat

2)  Snatch grip RDL 6/6/6/6

Conditioning – Mini chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

rest 1 minute and then repeat 5 times for the RX benchmark.  We will be performing 3 rounds today alternating with a partner for 3 minutes of rest…

So I had been thinking about it and this was a close one so some of you will probably be up soon with your feats of awesomeness and accomplishments but I’m bragging about George Franchock this week!  I was walking around Monday on our squat day and what did I see…. well, none other the guy who couldn’t hinge at the hips and looked like a baby deer on ice skates on day one knocking out a set of 8 low bar back squats at bodyweight…. with great form…. to fully parallel and slightly below.  George has been working diligently and just gaining a little more range of motion and strength every day.  He comes early to warm-up and do extra mobility work after a long day and stays late to do additional work whenever time permits and now the results are there.  He’s down inches in his waist, up inches across his shoulders and squatting like, well, like a healthy adult male should be able to squat quite frankly.  So, “Hell Yeah, George!  Hell freakin’ yeah… keep up the great work buddy!”

Strength – Deadlift 2/2/2/2/2/2/2/2/2/2

Conditioning – “Event 5 – 2009 CF Games”

3 rounds for time -

30 wall ball shots (20/14)

30 Low Hang Squat Snatch @ 75/45

*the low hang squat snatch initiates with the barbell just below the knees (position 2).  If the barbell is dropped it must be lifted to a full standing position before beginning the next repetition.

So as you have seen in the upcoming events we will be having our first PR Challenge Friday evening from 6:30pm – 8:00pm.  You will see more development surrounding the leader’s board and additional workout tracking resources over the next two months at the gym so keep an eye out for it when you are here.  But for now, this Friday evening, if you decide to bypass your usual workout time and elect to attend this free event we will be all warm-up and loosen up a bit and then pull some skills, WOD’s, exercises, etc. out of the hopper and see where every one stacks up and where we have progressed the most!  This will evolve to having prizes incorporated and all sorts of awesomeness attached to it so come check out our first one if your schedule permits!  Bring a friend or 5 to come support you and hang out afterwards at Otto’s!

Thursday – 6:30pm Mobility Class and all others as follows

20 minutes -

8 100meter row sprints – rest 2 minutes between

20 minute -5 x 5 x 5 complexes

Kettlebell skills work (Reverse Lunge & Swing variations, one arm swings, Cleans & Snatches)

warm up 15 minutes of light KB work and stretching.  Skill work on deadlift set-up.

WOD – “Diane”

21-15-9 rep scheme alternating between deadlifts and HSPU.

REMEMBER – Hiking trip available tomorrow through Cody Borigo.  email me if you didn’t get the information.

“It is not a measure of health to be well adjusted to a profoundly sick society” – Jiddu Krishnamurti

As you creep in to your second, third and fourth month of training at CrossFit Nittany a lot of times the little changes you didn’t notice happening in the first month really begin to take on a life of their own.  You don’t measure yourself against the audience you see at the ballgame or the average person you pass at the grocery store because 68% of America is between overweight and morbidly obese.  You don’t relate.  What you do know is your measuring stick just does their WODs as prescribed and you know you were only 8 reps and 10lbs behind… and you know they alternate 40 pull-ups and half marathons… for shits and giggles…  So you begin to think, “Well, if he/she is the fittest person I know and I’m that close and she can do that why can’t I?”  The answer is you can… the new you can.  Your skills have improved and you might have even taken a new member under your wing for a WOD or two to make sure they don’t cheat themselves.  You don’t realize it but your new friends do… you’re changing.  What new goals do you have in mind and how do you measure your performance differently than when you started? 

Post ideas/reactions to the comments and note Britt and Jennifer going RX getting through 100 and 93 toes to bar respectively!! (better than a collegiate athlete and a former pro athlete).  Get some ladies!!

This week we are going straight to the top of the food chain… Ms. Brittany Howse!  Britt has as much fun as anyone around the gym (especially with her bestie Emily) but when you say, “3, 2, 1, go…” make no mistake about it, she hits it… HARD!!  After two weeks she has decided that RX is the only level that pushes her hard enough consistently and is an awesome athlete as a former D1 gymnast.  And… she was willing to share the secret to her successes for the rest of us… a bedazzled workout log.  Be sure to log your workouts so some day you can catch her!

Friday WOD:  12 minute AMRAP – 6 burpees, 9 sdhp, 12 hand-release pushups, 15 V-ups

Wednesday at 6:15pm will be at a slower pace reviewing the squats commonly used in our gym.

WOD:  3 rounds -

15 burpees, 20KB front squats, 25 box jumps

Congrats to Matt Kita, Zac Grey and Joe Cottiletta for graduating from PSU’s Dickinson School of Law this past weekend… and managing to fit in WOD’s with regularity throughout their last semester.

1. Starting in JUNE… got that? As of June 1st… not tomorrow, but starting next Wednesday June 1st…. we will be going to 5:30pm and 6:30pm.  The website will be updated accordingly.  The morning time will remain at 6:30am as it seems we are having good success with that time for people.  Remember, I am always open to your thoughts and ideas so please speak up.

2.  This week the 6:15pm times are dedicated to the Fundamentals and will go at a little bit slower pace.  If you would prefer to take on the RX wod’s please try to make the earlier time or swing by after the 6:15pm class wraps up.  Be sure to get introduced to all the new faces around the gym.

3.  Next Monday on Memorial day we will be hosting workouts from 10am – 1pm in honor of Lt. Michael “Murph” Murphy.  “Murph” is one of the most well-known CrossFit WOD’s and is free to all CrossFit Nittany members.  Non-members who would like to participate will be asked to make a donation that will go to the Wounded Warrior fund.  Afterwards/during we will be grilling out.

4.  After everybody is ramped-up heading into June we will be trying to address the ”other 23 hours a day” component in an organized fashion.  Keep checking in for updates on this front.

Monday WOD:  4 rounds -

5 Ground to overhead

10 pullups

15 sandbag squats