Prove your fitness

Jason Sell of Steel Fitness Riverport.

Today's Article: Loosen Up! Say NO to Tight Ankles

A.) Deadlift (10-10-10-8-6)
Rest 2-3 minutes between sets.

50% x 10
60% x 10
65% x 10
75% x 8
80% x 6

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

B.) MetCon: Three rounds for time of:

75 Double Unders
50 Air Squats
25 Cals on Rower 

C.) Three Giant sets, not for time, of:

Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds

Med Ball Slams x 20

Rest 45 seconds
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*Reminder: Reebok CrossFit ONE ROAD TRIP! 

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Pump it up

A.) Bench Press - (3RM)

- Progressively RAMP up to a 3RM Bench Press

- You should reach your top set in 6-8 sets.

ex.
135 x 5, 155 x 5, 175 x 3, 195 x 3, 215 x 3, 235 x 3, 245 x 3, 255 x 3 (3RM)

- No slow or grinding reps.

B.) Accessory Work: 2 sets of MAX reps of,

DB Floor Press (Neutral Grip) 

- Rest 3 minutes between sets
- Choose a weight you can get 15+ reps with, and go for max reps each set.

C.)  Strength (Superset): 3 Sets of, 

           (1 minute rest after each superset)

Barbell Row x 8
Band Pull Aparts x 12

D.) MetCon: EMOM x 10 Minutes

Top of the minute: 10 Dips (Sub any pushing variation)
Every :30 mark: 5 Strict Pull-ups
__________________________________________________________________________

*Reminder: Reebok CrossFit ONE ROAD TRIP! The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Get your groove on

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10
Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 10
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 8
Halting Power Snatch (Pause below knee and mid thigh) x 8
3- Second Snatch x 8

A.) EMOM for 7 min: Snatch

Snatch x 2

- Drop from the top and start your second rep within 5 seconds.

B.) 

EMOM for 7 min: 

Clean and Jerk Complex

1 Power Clean + 1 Pause Squat + 1 Jerk

- Pause for 3 seconds at the bottom of the front squat.

C.) Front Squat 

4 x 6 @ 70%

-Rest 75s between sets

D.) Accessory Work (Superset): 3 sets of

Front Rack KB Alternating Reverse Lunges x 8 (each leg)

Static Salute Plank Hold x 30 Seconds (per side)

(Video Demo shows alternating, hold the position for 30s per side)

___________________________________________________________

*Reminder: Reebok CrossFit ONE ROAD TRIP! The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Road Trip!

cmXfit first event of 2014

In anticipation of the OPEN lets workout at…..

and GEAR UP at the

REEBOK CROSSFIT PREMIER STORE the FIT-HUB

ROAD TRIP!

When: Saturday, February 22, 2014

Schedule:

5:30AM - depart Bethlehem, Pa with J&J Bus Service. 

9:00AM - Workout at REEBOK CROSSFIT 5TH AVE.

*The WOD will be designed and coached by the staff at Reebok Crossfit 5th Ave.* 

10:30AM - Shop in the world renowned REEBOK CROSSFIT PREMIER STORE the FIT-HUB

11:30 AM – 5:00PM: FREE TIME

5:00PM – Depart NYC with J&J Bus Service

Reebok CrossFit 5th Ave is a world-class CrossFit box located ideally between Bryant Park and the Empire -State Building on 37th and 5th Ave. In the 10,000 square-foot facility they offer a broad training program that is suitable for any level of fitness a world-class outfitted CrossFit gym. There are twelve Olympic lifting platforms, regular bumper and kilo plates, twelve ergo-meters (rowing machines), pull-up bars, climbing ropes, rings, free weights, kettle bells, jump ropes, ghd’s, med balls and slam balls, a yoke, and even a kitchen sink. The locker rooms have showers and towel service. 

The Box is attached to a 2,500 sq ft Reebok retail store (Fit-Hub) on the corner of 37th and 5th Ave.

Shop Reebok’s Fit Hub Experience: Gear up for the open!

Reebok’s new Fit Hub concept store on 37th and 5th is designed to inspire people to move, to train, to get fit and have fun doing it. Further your fitness at Reebok's new Fit Hub concept store.

This is a place where people can go to find innovative fitness and training products, trusted advice, guidance and information on community based fitness events. Partnered directly above a 10,000 square foot CrossFit box - Reebok CrossFit Fifth Ave the Fit Hub is staffed with fitness, nutrition and product experts that will help you find the right gear for your workout, and also guide and drive you towards better health and superior performance. It’s a place where people can get expert advice on our premium footwear and apparel technologies as well as experience.

YOUR DAY INCLUDES A 15% DISCOUNT ALL DAY LONG at the REEBOK CROSSFIT STORE the FIT-HUB! 

Spend the afternoon in New York City with your best crossfit friends, grab lunch, explore, have a blast!

cmXfit is happy to sponsor this first event of 2014.

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Share on Facebook, Instagram, Twitter…get your CrossFit friends on board!

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.

ACT FAST!

Drifting snow

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 8 

Halting Power Snatch (Pause below knee and mid thigh) x 8 

3- Second Snatch x 8 

Strength: 5 sets of: Snatch Complex 

Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch 

MetCon: EMOM for eight sets: 

(total of 32 minutes):

(If you don’t have strict HSPU, perform a strict substitution – like Dumbbell Press)

45 seconds of Rowing (for max meters)

Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of Box Jump-Overs (24/20)
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

I pick things up, and I put them down.

Strength: Deadlift

(Rest 2-3 minutes between sets.)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%

-If you don’t know your current 1-RM you can make an educated guess, or use this online 1-RM Calcuator.

Accessory Work: Three sets, not for time, of:

What is Tempo Training?

Banded Good Mornings x 8 reps @ 30X1
-Rest 45 seconds
Supine Ring/TRX Row x 8 reps @ 2111
-Rest 45 seconds
Weighted Hip Extensions x 8 reps @ 2012
-Rest 45 seconds

Core: Three Sets, not for time, of:

Barbell Rollouts x 10

- Rest 45 seconds

Med Ball Slams x 20 (20/14)

- Rest 45 seconds

I will.

Happy New Year!

Tips for Successful Goal Setting and Achievement - Crossfit Invictus

Warm-Up: 2 Rounds not for time of: 

200m Row
15 GHD
15 Hip Extensions
10 Strict Pull ups
10 Push-ups or Strict Ring Dips
10 Alt. Reverse Lunge Reach (Samson)
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts 

Strength: EMOM for 8 minutes:

Front Squat x 2 reps @ 75-80% 

Strength: Five sets of: 3-Position Clean @ 70-80%

- High hang, mid-thigh, 2″ below the knee)
- Rest as needed

MetCon: Four sets for max reps of:

30 seconds of Power Cleans @ 60% of 1-RM Clean
-Rest 90 seconds-