W.O.D. 11.10.16

"Cardio-kick"
For time:

50 Double-unders

40 Calories Row

30 Burpees

30/25 Calories Air-bike

Community Notes:

We are hosting the "Brawl in the Fall on Saturday" there will be NO regular classes, but please join us to cheer on these awesome athletes who are competing:

Danielle Gambone 

Dave Nichols 

Kevin M. Bray 

Theresa Landed 

Alicia-Marie Moore 

Josh Mc 

Mike Simonson 

Dana Dilullo 

Jon Pistilli 

Pam Gulotta 

Laura Altimari 

Rich Andrews 

Laura and Tim Pappas 

Keith Bombar 

Rachel Spring 

Aimee Lyons 

Ashley McLeod 

Michael Coveney

Quote:

"Try not to become a man of success, but rather try to become a man of value." 

-Albert Einstein 

W.O.D. 11.9.16

15 Rep Max Overhead Squat

Take as many sets as necessary to get to your 15 Rep Overhead Squat

(compare to 2.4.16)

or

(compare to 5.19.16)

or

  (compare to 8.13.16)

Cash out:
AMRAP in 8 minutes:
2 Bar Muscle Ups
10 Burpees

Community Notes:
Join Shawna tonight at 5:30PM for a FREE Mobility Class, Upstairs in the Annex. 

Quote:

"Nothing worth having comes easy. Love it."

—Lauren Fisher

W.O.D. 11.8.16

AMRAP in 12 Minutes:

21 Kettlebell Swings 35/53#

15 Toes to Bar

9 Handstand Push-ups

Community Notes: 
 Wednesday, 11/9, join Shawna for a FREE Mobility Class at 5:30pm in the Annex Upstairs. On Thursday, 11/10 join Dr.Turner for "Myth Busters", he will be giving a FREE lecture and answering questions about health and wellness at 6:30pm.

Quote:

“A wise man understands, an intelligent man knows, but a fool pretends to know.” 

 ― Debasish Mridha

W.O.D. 11.7.16

TEST DAY- RECORD RESULTS

FIGHT GONE BAD 

In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating. 

 The stations are: 

 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) 

2. Sumo deadlift high-pull: 75/55 pounds (Reps) 

3. Box Jump: 20" (Reps) 

4. Push-press: 75/55 pounds (Reps) 

5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

(compare to 2.1.16) 

or
 (compare to 5.2.16)

or

  (compare to 8.1.16)

Community Notes: 

FREE STUFF!!!!

Monday, 11/7 at 4:30-8:00 PM, join Kettlebell Kitchen in the Main gym for FREE food sampling.

 Wednesday, 11/9 at 5:30 PM, join Shawna for a Free Mobility Class at in the Annex Upstairs.

Thursday, 11/10 at 6:30PM, join Dr.Turner for "Myth Busters", he will be giving a lecture and answering questions about health and wellness and de-bunking some common myths.

  Quote:

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”
~ Edward Stanley

W.O.D. 11.6.16

United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir. He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family. 

"Partner" T.J. 

For time:

135/185-lb. bench presses, 10 reps 

10 strict pull-ups

95/135-lb. thrusters, max set

Repeat the triplet until you have completed 100 reps of the thruster. You will work in teams of two. One athlete working at a time.

Community Notes:

All classes, TODAY, 11/6, will be held in the Annex, 110C DeKalb, meet and park there.

Quote:

“It’s hard to beat a person who never gives up.” “Heroes get remembered, but legends never die.” 

–Babe Ruth

W.O.D. 11.5.16

Back Squat

5-5-5-5-5

Cash out:

AMRAP in 8 Minutes

10 Power Snatch 65/95#

10 Toes to bar

10 Burpees

Community Notes:

All classes, TODAY, 11/5, will be held in the Annex, 110C DeKalb, meet and park there. There will be NO Preschool Kids class at 10:00AM today.

Don't forget about our last session in the 3 Part Yoga Workshop with Tori, upstairs in the Annex at 11:00AM TODAY---SHOULDER OPENING! $30 for this special 90 Minute session. 

Quote:

“You can’t get much done in life if you only work on the days when you feel good.” 

– Jerry West

W.O.D. 11.4.16

Tabata squat 

Max reps of muscle-ups in 4 minutes 

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. 

The Tabata score is the least number of reps performed in any of the eight intervals. 

Begin time for muscle-ups immediately after the last 10-second rest interval. 

The score equals Tabata score multiplied by number of muscle-ups completed. 

Community Notes:

All WEEKEND classes will be held in the Annex, 110C DeKalb, meet and park there.


Don't forget about our last session in the 3 Part Yoga Workshop with Tori, upstairs in the Annex at 11:00AM on Saturday, 11/5---SHOULDER OPENING! $30 for this special 90 Minute session. 

Quote:

“If you are afraid of failure you don’t deserve to be successful!” 

– Charles Barkley

W.O.D. 11.3.16

Take 20 Minutes to find your 1 RM Clean

rest 5 Minutes, then 

3 Rounds for time:

64 Double Unders

8 Squat Cleans (95/135#)

Community Notes:

All WEEKEND classes will be held in the Annex, 110C DeKalb, meet and park there.

Don't forget about our last session in the 3 Part Yoga Workshop with Tori, upstairs in the Annex at 11:00AM on Saturday, 11/5---SHOULDER OPENING! $30 for this special 90 Minute session. 

Quote:

“The key is not the will to win. Everybody has that. It is the will to prepare to win that is important.” – Bobby Knight

W.O.D. 11.2.16

For time:
10-9-8-7-6-5-4-3-2-1

Power Snatch (75/115#)

*between each set complete 1 Rope Climb 15 ft

Quote:

“There are only two options regarding commitment. You’re either IN or you’re OUT. There is no such thing as life in-between.”

– Pat Riley

Athlete of the Month

Congratulations Josh McVoy!!!

Hometown:

Swedesburg PA basically at the top of the hill in Bridgeport

Current Location:

Swedeland PA (Roomies with Giuls!)

Age:

Physical or mental? 

30 and 12

Occupation:

Hospitality Management

College:

Boston University

How long have you been a CrossFitter?

2.5 years

Did you ever play sports?

I was a Tri- Varsity athlete at Upper Merion I 

Played Water Polo, Swam and I Rowed

Got some cool (or uncool) hobbies you'd like to share?

I love to cook especially for other people! I also enjoy coaching  swimming and rowing for the local teams. I also love to travel!

What is your biggest achievement at CrossFit?

Taking a step back and being happy with my achievements both short term and long term goals. Crossfit King of Prussia has really taught me to check my Ego at the door.

Oh and ring muscle ups!

What do you feel that you still need to work on?

EVERYTHING! Haha I still need to perfect technique with basically every movement. I would say my least proficient movement at this time is the pistol and anything dealing with over head squats. 

Goals for the rest of this year?

I would like to clean 200lbs! 

What's your favorite WOD?

Anything that's a partner WOD and ones with rope climbs and wall ascents

How about your favorite food/snacks?

OMG where do I begin haha. I have a love hate relationship with Chinese food. I love it and it hates my body. Mmm dumplings! I also love mint chocolate chip ice cream! 

What is the craziest workout outside of CF you have ever done?

Running the Disney world marathon in a speedo.... the chaffing was a b***h! 

What’s your least favorite WOD?

Helen

Favorite lift/movement?

Anything body weight. Especially pull ups

What’s your least favorite lift/movement?

Over head squats

What skill are you planning working on in the new year 2015 the most ?

Cycling ring muscle ups

Whats your favorite piece of workout "gear"?

My speed jump rope that was given to me in my easter basket from everyone at the gym

What you say is your biggest improvement since starting CF?

I would say just living a healthier life style and constantly improving little by little. 

Who is your favorite coach?

They all are great and I love all their personalities and coaching styles. I have great respect for all the work they do and the time they put into coaching!

I am partial to Giuls. She was the first coach I ever met and has not only pushed me in the gym but to be better and to do better outside of the gym as well. She is like a big sister and calls me out all the time holding me accountable while also pushing me to dig deeper and go further! 

PR's to mention? Goals Reached? Nutrition highlights?..

I am now proficient at double unders! I can also do muscle ups pretty well now too! I am also happy to be able to clean 185 lbs which I couldn't hit in the open two years ago. 

I'm working on the nutrition thing too... baby steps... 

November Check in for Charity

Thanks to your "check in's" last month we are donating $80 to Barbells for Boobs.

$80 gives one person the RIGHT to Know if they’re living with breast cancer.

Unfortunately suicide has recently directly impacted the lives in this community so in November we have decided our check in for charity will be the American Foundation for Suicide Prevention.  AFSP's mission is to save lives and bring hope to those affected by suicide. Every time you are at the gym this month, check in on Instagram or Facebook and we will donate 10 cents to our donation at the end of the month Use the hashtags #checkinforcharity and #sweattosavelives

https://afsp.org/