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.

This concept is so fundamental to physical development and training but it has gotten lost over the years.  Kids used to play every sport, trading out a mit for ice skates for a swim suit and goggles every season, around sessions of playing in the neighborhood climbing things or doing chores around the farm, much in the way we train at CrossFit. 

Unfortunately, misinformed adults, and even worse..trainers, have pressured or programmed kids into specializing at younger ages, to their detriment, increasing the likelihood of over use injuries, uneven development, and terrible muscular imbalances.  When in doubt about how you should be training think about what would increase your health, athleticism and work capacity first… and once you are at suitable, balanced levels of output across that spectrum of measurements we focus on, then and only then should you begin to specialize if you’d like or is necessary to smash a new PR!  Athlete first.  Specialist second.

WOD:  Deadlift 3/3/3/3/3

Kang Squats 5/5/5 and RDL 5/5/5

Kendrick Farris, America\’s best Weightlifter I thought I’d share this video for you guys after tonights great skill work on cleans and jerks.  Enjoy…

So as our community grows and grows the way it has, our new people continue to find us for a variety of reasons… one of which, of course, is weight loss.  Well, as I have mentioned almost weekly the battle with the scale is won or lost in the kitchen.  If you just want to be healthier, reproportion those inches from here to there, get stronger and more athletic then the programming I offer is what you are looking for.  I would still advocate that you need to take a hard look at your food choices but if you are already at a healthy weight then I’d say you are now right where you need to be.  BUT, if you found us looking to shed some body weight, particularly body fat, then you need to be willing to write down everything you eat and examine it with me weekly.  If you aren’t willing to do the leg work then I would contend that you aren’t serious about losing that weight yet.  Dont’ fear though, it will snowball for you and you’ll gain the momentum you need to eventually reach your goals just by feeding off of the awesome good juju our group puts out there!  Consider a food journal to keep you accountable and as always…. Eat more veggies.

WOD:  for time complete rounds of … 25 reps each – run 400m – 20 reps each – run 400m -15 reps each – run 400m – 10 reps each - run 400m

Box Jumps (24/20), Kettlebell swings (1.5/1),  Wall Balls (20/14), Toes-to-bars

Hopefully, everyone had a great weekend and enjoyed a rest day or two and got out to “play” on their own the other day.  I had a great time brushing up on my olympic lifting form over the weekend with some tips from a coach of 20+ years, Mark Canella, and a national team member, Mike Cerbus.  It was a great certification and I look forward to passing the info along to you guys.

Monday WOD:

Strength – 1 arm ring row/reach 3 x 6-8

1/2 “Mary” (10 minutes): 5 HSPU, 15 pullups,