I don’t know if it is just me, but is anyone else noticing a trend in the weather lately?  Rainy to start of the week followed by SUNSHINE all weekend long.  This always used to be the case, except it was nice during the work week and rainy on week ends.  Speaking of long weekends, we will be canceling classes for Memorial Day, Monday –  May 28th so please mark your calendars and ENJOY the day off – You deserve it!

Today I got the pleasure of sneaking off to the White Mountains to go rock climbing!   Not having climbed since January, I felt like I never skipped a beat.  I attribute the lack of staleness to my CrossFit training, always keeping me prepared for anything and everything I do!  I ran into several CrossFitters on the Crag today.  It seems that where ever I go, I am always running into someone in our extended family.  The funny part is, when I do come across fellow CrossFitters, there is always this instant bond.  A mutual understanding that no one else gets.  It must be a CrossFit thing!  I love what an amazing community CrossFit is!  So glad you can all be a part of it!

May 21, 2012 WOD

Level 1

Strength/Skill:

Tempo back squat  5×3 (heaviest possible)

Conditioning:

Complete as many rounds as possible in 12 minutes of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps

Level 2

Barbell Acrobatics:

In 10 minutes, establish a 3RM hang snatch

Strength:

Snatch grip push press 4×2 (heaviest possible)

Hang snatch high pull 4×5 (heaviest possible)

Conditioning:

3 rounds for time of:

3 rope climb

6 thrusters 135#

9 ring dips

500m row

I got word today that most of the class sign up issues have been resolved.  This is especially good news since I just received everyones key chain sign in cards and the system needs to be on all cylinders for this to go smoothly.  We are new at this so please bear with us, as we will try to keep any hassle to you down to a minimum.   With the new member id’s, you will be able to swipe it at the front desk and by pass the whole paper and pen sign in.

A new tee-shirt design has been brought forward by one of our very own – Mark Chisholm – it came out super awesome so I hope everyone digs it as much as I do.  Like I said before, if any one has any cool designs they want to see on our clothing or any good sayings for the back, feel free to drop us a line with it in there!  This round of shirts should be a good one!

May 19, 2012 WOD

Skill:

Tire Flip

Strength:

Hang power clean 4-4-4-4-4

Conditioning:

Complete 3 rounds for time of:

10x Ground to overhead  95/65#

10x Pull ups

Rest 2 minutes, then:

Every minute on the minute for 8 minutes complete the following:

5 Med ball cleans 20/14#

5 Ring push ups

Ok I think I got to the bottom of things today concerning our class registration.  It is out of my hands as our service provider is dealing with slight technical difficulties.  SO, If you are one of the few people who is having problems reserving class times, please feel free to email me at cofitcoach@gmail.com with the class times and days you want and I will manually enter you in.   This is only temporary.

The Pro-Shop is officially open as of today.  For right now we are going to operate on a cash only basis until I get the front desk set up to take on credit card purchases.  We are still waiting on a few  more orders, so try to be patient.  Also, if there is something you would like to see readily available to you, please drop us a quick line and we’ll try our hardest to make it available.

So with the Paleo Challenge underway, members are already noticing a steady drop in body fat!  One of our best success stories so far (only 10 days in) is Michele B. with a loss of 6 pounds.  Way to go Michele and everyone else!  Stick with it, you should not just realize a loss of weight but also an increase in performance during your daily WOD’s.  Keep us up to date as you keep making these note worthy improvements!

Looking better than ever Michele!

May 15, 2012 WOD

Strength/Skill:

Good Mornings 5-5-5-5-5

rest 60 seconds between each set

Dead hang Pull ups ME (max effort) 4x Failure

rest 60 seconds between each set

Conditioning:

In 5 minutes, complete as many rounds as possible of:

20 overhead walking lunge steps 45/25#

50 Double unders/150 single unders

rest 2 minutes, then:

in 5 minutes, complete as many rounds as possible of:

5 dumbbell/kb thrusters/side (single hand) 35/25#

15 ring rows

Rest 2 minutes, then:

in 2 minutes, complete as many reps as you can of:

Box top-overs 20″/12″

Hope everyone enjoyed the nice weather this weekend!  Not sure its here to stay just yet.  A quick update – I am getting emails that some of you are still having issues signing up for classes online.  I will remedy this first thing tomorrow.  I think the system just likes to pick on some of you because some are having no issues what so ever.   We will be giving out your new key tag swipe cards this week to make signing in even easier for you.   I know our systems aren’t flawless yet, so if something happens in error, please bring it to our attention ASAP.  We’ll get right on it!

We look forward to another great week with all of you here at CrossFit Magnitude!

May 14, 2012 WOD

Level 1

Strength/Skill:

1a) High Bar Back Squat 5-5-5-5-5 rest 45 sec, then

1b) Ring push ups ME (max effort) f-f-f-f-f

Conditioning:

5 rounds, for total working time of:

15 wall balls 20/14#

15 box jump 24′”/20″

-rest 60 seconds in between rounds.

Level 2

Barbell Acrobatics:

Power snatch 3-3-3-3-3

rest 60 seconds between each set.

Strength/Skill:

1a) Box jump 3-3-3-3

Note: increase height each jump

1b) Ring Dips – 4x Max effort

rest 60-90 seconds between sets.

Conditioning:

5 rounds, for a total time of:

30 wall ball 20/14#

20 kb swing 1.5 pood/1 pood

10 pullups

It’s that time of year when all the outdoor  competitions get under way.  This is always a great time to put all that hard work to the test and see what you’re made of.  We would like to put together a team to represent our box as well as our athletes.  The Ruckus takes place at the Marshfield fair ground  June 16 & 17 and offers several different events. The Ruckus ‘Heater’ is a 2 miler which is mainly a big obstacle course minus all the running.  They also have the Ruckus ‘Challenge’ which is 4 miles with a mix of running and obstacles.  If this is something that interests you, get in touch with us and let us know.  I would like to have some cool team-shirts made for everyone who participates.   Prices will continue to go up as race day nears so don’t procrastinate.  I will make another post in a few days with more details to follow.

Don’t forget about our Mother’s Day Boot Camp  this Sunday from 8:00-9:30!  And NO you do not need to be a mom to attend, all are welcome.

Make sure to get outside this weekend, expose yourself, and get some sun!  That big bright light in the sky offers more Vitamin D in 20 minutes than drinking an entire gallon of milk.  If you are one to dose yourself with toxic chemicals, think twice.  As Mike Adams, The Health Ranger sees it ” The idea that sunscreen prevents cancer is a myth.  The scientific evidence shows quite clearly that sunscreen actually promotes cancer by blocking the body’s absorption of ultraviolet radiation, which produces vitamin D in the skin.  Vitamin D, as recent studies have shown, prevents up to 77% of ALL cancers in women (breast cancer, colon cancer, cervical cancer, lung cancer, brain tumors, multiple myeloma…you name it).  Meanwhile, the toxic chemical ingredients used in most sunscreen products are actually carcinogenic and have never been safety tested or safety approved by the FDA.  They get absorbed right through the skin ( a porous organ that absorbs most substances it comes into contact with) and enter the blood stream.”

“The benefits of sunscreen are a myth”, Adams goes on to say, “ Proponents say sunscreen prevents sunburn, but in fact, the real cause of sunburn is not merely UV exposure: It is lack of antioxidant nutrition.  Start eating lots of berries and micro algae (spirulina, astaxanthin, blue-green algae,) and you’ll build up an internal sunscreen that will protect your skin from sunburn from the inside out.  Sunburn is actually caused by nutritional deficiencies that leave the skin vulnerable to DNA mutations from radiation, but if you boost your nutrition and protect your nervous system with plant-based nutrients, you’ll be naturally resistant to sunburn.”

I always knew eating healthy had even more benefits than I could have imagined!

May 12, 2012 WOD

Strength/Skill:

Kb Snatch 5×10

Conditioning:

40 yard sprint x7

Rest 60seconds in between each bout.

Then:

“GRACE”

30 clean and jerk for time 135/95#