HAPPY NEW YEAR!

BACK SQUAT

6-5-4-3-2-1

INCREASE YOUR WEIGHT FOR YOUR LAST ROUND TO BE YOUR 1 REP MAX

OR

AS MANY ROUNDS IN 20 MINUTES OF

7 MED BALL CLEANS

7 MED BALL PUSH UPS

10-1 REPS, DECREASE REPS EACH ROUND SO 10 ROUNDS OF:

OVERHEAD PRESS

PUSH PRESS

PUSH JERK

OR

STARTING AT DAMPER LEVEL 1 INCREASE DAMPER LEVEL EVERY 400 METERS FINISHING OFF AT LEVEL TEN.

REST 5 MIN THEN

ROW FASTEST 400M FOR TIME AT DAMPER 5.5

COMBINE THE TWO TIMES AND POST

GYMNASTICS CERTIFICATION WITH JEFF TUCKER COMING UP NEXT WEEK, I WOULD LIKE TO LET CROSSFIT KNOW THAT CROSSFIT LEXINGTON IS WANTING TO LEARN, SO CROSSFIT LEXINGTON WILL PAY $300.00 OF THE TUITION FEE FOR THE CERTIFICATION! YES INSTEAD OF $595.00, YOU WILL ONLY PAY $295.00 FOR ONE OF THE BEST SEMINARS. LEARN HOW TO BETTER YOUR WOD!!! IF YOU ARE INTERESTED YOU NEED TO CONTACT US VIA EMAIL AT GETFIT@CROSSFITLEXKY.COM ASAP BEFORE NO SPOTS ARE LEFT!

L Pullup

5 ROUNDS FOR TIME

15 DEADLIFTS

15 PULLUPS

OR

25 ROUNDS FOR TIME

4 RING PULL UPS

4 RING DIPS

CHALLENGE: 50 DIPS ON BAR WITHOUT REST! 

TODAY WE ARE POSTING 2 WODS, THE COMMERCIAL WOD IS GOING TO BE A DIFFERENT WOD AND WONT BE POSTED. YOU WILL HAVE TO PARTICIPATE TO FIND OUT WHAT IT IS! DAY CARE WILL BE EXTENDED FOR THOSE HOW ARE PARTICIPATING IN THE COMMERCIAL WOD!

5:15 PM TODAY WE WILL BE BRIEFING EVERYONE ABOUT THE WOD! AT 5:35PM WE WILL START THE WOD. THIS WILL BE A WOD WITH 50 PEOPLE PARTICIPATING ALL AT ONE TIME! IF YOU SHOW UP LATE YOU WONT BE ABLE TO PARTICIPATE IN THIS GROUP WOD! WE WILL SET YOU UP ON ANOTHER INDIVIDUAL WOD!

THE ENERGY WILL BE BOUNCING OFF THE WALLS! FREEMAN WILL BE PROVIDING THE MUSIC! YOU JUST SHOW UP AND GIVE US YOUR BEST EFFORT.

WE WILL HAVE PRE AND POST WOD DRINKS FOR YOU! WE WOULD LIKE FOR YOU TO BE A PART OF OUR COMMERCIAL AS MUCH AS YOU WANT AND WILL BE ASKING QUESTIONS AFTERWARDS TO THOSE WHOWOULD LIKE TO BE APART OF THIS MONUMENTAL MOMENT IN CROSSFIT LEXINGTONS HISTORY!

WE ENCOURAGE YOU TO SHOW UP EARLY AND GET YOUR SPOT!

TODAYS INDIVIDUAL WODS:

5 ROUNDS FOR TIME

25 METER LUNGES

25 BOX JUMPS

25 METER SPRINTS

25 AIR SQUATS

OR

3 ROUNDS FOR TIME

ROW 2000 METERS

30 PUSH UPS

The Foundations of CrossFitby Greg Glassman

WHAT DO YOU THINK ABOUT THIS PHOTO FOR OUR BILLBOARD? LET US KNOW POST YOUR COMMENTS!

COMMERCIAL WOD…MONDAY AT 5:30PM SHOW UP FOR THE BRIEF NO LATER THAN 5:15… WOD STARTS AT 5:30PM SHARP! THERE ARE A FEW SPOTS LEFT, EMAIL US IF YOU HAVE NOT SIGNED UP AND WANT TO BE A PART OF THE WOD!

REST!

SPOTS ARE FILLING UP IF YOU WANT TO BE A PART OF THE 5:30 PM COMMERCIAL WOD ON MONDAY, DECEMBER 29TH.  WE WILL BE HAVING DAY CARE EXTENDED FOR THIS MONDAY.

5 ROUNDS FOR TIME

800 METER RUN

30 WALL BALLS

OR

“1000″ THIS IS A TEAM OF TWO EFFORT! CANNOT COMPETE SOLO!

400 GHD SIT UPS

300 SQUATS

200 PUSH UPS

100 PULL UPS

EACH EXERCISE IS PREFORMED BY ONLY ONE MEMBER OF THE TEAM AT A TIME!

OR

AS MANY ROUNDS IN 20 MIN

400 METER ROW

10 HANDSTAND PUSH UPS

We had an interesting consensus amongst most of our clients today: “I Feel Like Shit”. These folks have been eating a clean, paleo-esque diet for anywhere from one to several months and have been feeling and performing great. Then the holidays happened. 

These folks added in a a bunch of wheat in the form of bread and stuffing, mashed potatoes, deserts of every imaginable variety…a goodly bit of booze (makes dealing with family easier…so I’ve heard) and today was pretty damn rough. It’s an interesting lesson because these folks were not sick on their previous food of good protein, fats, fruits and veggies. They feel like hell from the good-ol grains and carbs the food pyramid is built on. Interesting, no? Here were the common complaints:
Poor sleep.
High insulin levels from huge, carb laden meals cause a release in cortisol. This stress hormone disturbs sleep and begins a whole downward spiral of poor sleep, increased insulin resistance and typically more carb consumption. Here is a little more info on that topic. I do not agree with everything they have to say on the topic, but it’s pretty solid.

Pain/Inflammation
Our pain and inflammation are regulated, in large part, through a system of hormone controllers called the prostaglandins. You hear about these ever so often when a drug like Viox, which is used to regulate pain and inflammation, is found to do a silly thing like kill people. The problem is we can’t patent a low carb diet, sleep and fish oil. So drug companies and an ignorant populace continue to do a an exchange of goods and services that are…not so healthy. Folks coming in to train today reported a LOT of joint pain, lethargy and stiffness. Well, high insulin levels up-regulates the pathways which increases our pain and inflammation. Here is a look at this from the perspective of arterial degeneration and here is a look at the whole spectrum of the inflammatory process. Fascinating that our CSU Nutrition Department still recommends a high glycemic load diet, no?

So, now that we are through the Holiday season I challenge you with cutting the crap and getting back on track. Find out more about our nutritional program! Schedule a counseling session with one of our knowledgeable coaches today! 

FUN!

OPEN TODAY AT 12PM

HERE IT IS ALL TWELVE DAYS FOR TIME

12 SDLHP

11 PUSH PRESS

10 TIRE FLIPS

9 KETTLE BELL SWINGS

8 HUNDRED METER FARMERS WALK

7 PULL UPS

6 KNEES TO ELBOWS

5 RING DIPS

4 HUNDRED METER RUN

3 MED BALL CLEANS

2 HEAVY SNATCHES

1 THOUSAND METER ROW

OR

“GI JANE”

100 BURPEE PULL UPS FOR TIME

DONT FORGET WE ARE FILMING A COMMERCIAL ON MONDAY AND WOULD LIKE FOR ALL OF YOU TO BE IN THE SPECIAL WOD THAT WE ARE HOSTING STARTING AT 5:30PM. LIMITED SPOTS AVAILABLE TO BE APART OF THIS UNIQUE EXPERIENCE! SIGN UP AND RESERVE YOUR SPOT!

MERRY CHRISTMAS

 RUN 5K TODAY

MONDAY DECEMBER 29,2008 AT 5:30 PM, WE WILL BE HOSTING A GROUP WOD THAT WILL BE USED FOR OUR COMMERCIAL WITH WKYT. WE NEED 50 PEOPLE TO ATTEND. IF YOU WANT TO BE A PART OF THIS FUN ENERGETIC WOD PLEASE RESERVE A SPACE WITH THE FRONT DESK!

5 ROUNDS FOR TIME

20 WALL BALL

75 METER SPRINT

20 HANGING KNEE RAISES

25 METER LUNGES

ALL EXCERCISES PREFORMED WITH MEDCINE BALL!

COMPARE TO 11-26-08

OR

12 ROUNDS REPS CHANGE EVERY ROUND

SDLHP                       1- 12

CLEAN AND JERK     12-1

1 SDLHP AND 12 CLEAN AND JERKS, SECOND ROUND 2 SDLHP AND 11 CLEAN AND JERKS….

ON THE ELEVENTH DAY OF CHRISTMAS MY CROSSFIT GAVE TO ME: “11″ PUSH PRESS,”10″ TIRE FLIPS, “9″ KETTLE BELL SWINGS, ”8″ HUNDRED METER FARMERS WALK, “7″ PULL UPS, “6″ KNEES TO ELBOWS, ”5″ RING DIPS, “4″ HUNDRED METER RUN, “3″ MED BALL CLEANS, ”2″ HEAVY SNATCHES, AND A  THOUSAND METER ROW.

3 rounds for time of:
Run 100 meters
50 Squats
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Back extensions

OR

“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

ON THE TENTH DAY OF CHRISTMAS MY CROSSFIT GAVE TO ME: “10″ TIRE FLIPS, “9″ KETTLE BELL SWINGS, ”8″ HUNDRED METER FARMERS WALK, “7″ PULL UPS, “6″ KNEES TO ELBOWS, ”5″ RING DIPS, “4″ HUNDRED METER RUN, “3″ MED BALL CLEANS, ”2″ HEAVY SNATCHES, AND A  THOUSAND METER ROW.

HOW ABOUT IT CROSSFIT ERBIL???