4/16/14 “Jack the Gripper”

 

#strongerthenyouthink

#strongerthenyouthink

Strength:

10 minutes to find a 1 rep heavy strict press

Right into

10 minutes to find a 1 rep heavy push press

Conditioning:
Complete the following with a partner
20 partner axle bar deadlifts 255/180 (alternate reps)
40 box jumps (alternate jumps 30/24)
60 KBS 70/55
80 shoulder to oh with axle bar 115/75
60 KBS 70/55
40 box jumps (alternate 30/24)
20 partner axle bar deadlifts (alternate reps)

* strip weight off for shoulder to OH
* on kbs and STO break up as you want
* 1 bar, 1 kb, 1 box

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4/15/14 “Uncle Slam”

 

SMCF Ladies...Jag, JoJo and Jess

SMCF Ladies…Jag, JoJo and Jess

The South Mountain CrossFit Wellness Performance Challenge will be kicking off this week!  This fun weight loss/performance challenge is set to take off in the next 2 weeks.  Here’s the deal:  the first 30 days of the challenge will be done on teams of 3 or 4.  Teams will be created by the SMCF staff.  Those who are interested in participating will need to sign up at the gym no later than Friday, April 18th.  We will hold weigh-ins at the gym every Friday starting April 18th until May 16th.  Each week we will calculate each team’s total percentage of weight loss.  The team with the highest % of weight loss after the final weigh-in will win some seriously AWESOME prizes!!

Then, the second part of the challenge will start.  This portion will consist of an individual competition for an additional 30 days.  The top individuals with the highest % of weight loss at the end of the competition will win fabulous prizes!  Please note:  even if you do not do the team competition, you can still participate in the individual challenge.  Also, if you do the team competition but are not interested in the individual portion, you are not required to participate.

At the start of each challenge we will be doing 2 workouts.  We will retest these same workouts at the end of the 30 day cycle to see if participants see progress in performance.  Another set of WODs will be tested and retested during the individual challenge as well.

This is a great time to focus on nutrition, performance, teamwork, and looking GOOD in a bathing suit! (or naked)  The purpose of the team competition is to set each participant up with a solid support system.  Plus, it gives you someone to text at 3am when you wake up craving a cupcake!

Throughout the challenges, SMCF and Dr. Tony Colasurdo will be offering informative sessions on “Paleo” nutrition and will also be offering packages and supplements through The Standard Process specifically designed for CrossFitters and weight loss.  For more information, contact Tony and Trish at chirotnt@gmail.com

If you would like to sign up for the Team Challenge, please send an email to info@southmountaincrossfit.com or sign up at the gym on the sign up sheet posted on the chalkboard this week.

PLEASE NOTE: INDIVIDUAL’S WEIGHTS WILL NOT BE POSTED DURING THE COMPETITION, ONLY % OF WEIGHT LOSS.

WHO’S READY TO GET SHREDDED?!?!?

 

Strength:

Back Squat

5×5 @ 83%

Conditioning:

3 rounds for time

50 double unders

20 ohs 135/85

Cash Out:

3 attempts max Lsit in paralletes

* take score (time) for all three and combine them

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4/14/14 “Up down, up down REPEAT”

Nick and Nick

Nick and Nick

The South Mountain CrossFit Wellness Performance Challenge will be kicking off this week!  This fun weight loss/performance challenge is set to take off in the next 2 weeks.  Here’s the deal:  the first 30 days of the challenge will be done on teams of 3 or 4.  Teams will be created by the SMCF staff.  Those who are interested in participating will need to sign up at the gym no later than Friday, April 18th.  We will hold weigh-ins at the gym every Friday starting April 18th until May 16th.  Each week we will calculate each team’s total percentage of weight loss.  The team with the highest % of weight loss after the final weigh-in will win some seriously AWESOME prizes!!

Then, the second part of the challenge will start.  This portion will consist of an individual competition for an additional 30 days.  The top individuals with the highest % of weight loss at the end of the competition will win fabulous prizes!  Please note:  even if you do not do the team competition, you can still participate in the individual challenge.  Also, if you do the team competition but are not interested in the individual portion, you are not required to participate.

At the start of each challenge we will be doing 2 workouts.  We will retest these same workouts at the end of the 30 day cycle to see if participants see progress in performance.  Another set of WODs will be tested and retested during the individual challenge as well.

This is a great time to focus on nutrition, performance, teamwork, and looking GOOD in a bathing suit! (or naked)  The purpose of the team competition is to set each participant up with a solid support system.  Plus, it gives you someone to text at 3am when you wake up craving a cupcake!

Throughout the challenges, SMCF and Dr. Tony Colasurdo will be offering informative sessions on “Paleo” nutrition and will also be offering packages and supplements through The Standard Process specifically designed for CrossFitters and weight loss.  For more information, contact Tony and Trish at chirotnt@gmail.com

If you would like to sign up for the Team Challenge, please send an email to info@southmountaincrossfit.com or sign up at the gym on the sign up sheet posted on the chalkboard this week.

PLEASE NOTE: INDIVIDUAL’S WEIGHTS WILL NOT BE POSTED DURING THE COMPETITION, ONLY % OF WEIGHT LOSS.

WHO’S READY TO GET SHREDDED?!?!?

 

Strength:  Hang Clean

 

Conditioning:

8 min AMRAP

5 OH lunges  45/25

5 Burpees onto a plate

10 OH lunges

10 Burpees onto a plate

*increase by 5 reps. until the time runs out

 

Ca$h out:

5 x 200m

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4/12/14 HERO WOD “Abbate”

 

Stop in tomorrow at 11:30am to discuss the Standard Process purification program with Dr. Tony and Trish and then head over to support SMCF member Sarah Wynne as she opens the NEW Lululemon store in downtown Bethlehem.

Also, good luck to all the SMCF athletes competing this weekend at the US Air Force Throwdown in Scranton, Pa.   RESEPECT IS EARNED…get after it!

Conditioning:

Run 1 mile

155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps

Run 1 Mile

HeroMatthewAbbate_th.jpg

 

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

 

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4/11/14 “150 %”

Jamie getting it done!

Jamie getting it done!

COMING SOON!

The South Mountain CrossFit Wellness Performance Challenge will be kicking off soon!  This fun weight loss/performance challenge is set to take off in the next 2 weeks.  Here’s the deal:  the first 30 days of the challenge will be done on teams of 3 or 4.  Teams will be created by the SMCF staff.  Those who are interested in participating will need to sign up at the gym no later than Friday, April 18th.  We will hold weigh-ins at the gym every Friday starting April 18th until May 16th.  Each week we will calculate each team’s total percentage of weight loss.  The team with the highest % of weight loss after the final weigh-in will win some seriously AWESOME prizes!!

Then, the second part of the challenge will start.  This portion will consist of an individual competition for an additional 30 days.  The top individuals with the highest % of weight loss at the end of the competition will win fabulous prizes!  Please note:  even if you do not do the team competition, you can still participate in the individual challenge.  Also, if you do the team competition but are not interested in the individual portion, you are not required to participate.

At the start of each challenge we will be doing 2 workouts.  We will retest these same workouts at the end of the 30 day cycle to see if participants see progress in performance.  Another set of WODs will be tested and retested during the individual challenge as well.

This is a great time to focus on nutrition, performance, teamwork, and looking GOOD in a bathing suit! (or naked)  The purpose of the team competition is to set each participant up with a solid support system.  Plus, it gives you someone to text at 3am when you wake up craving a cupcake!

Throughout the challenges, SMCF and Dr. Tony Colasurdo will be offering informative sessions on “Paleo” nutrition and will also be offering packages and supplements through The Standard Process specifically designed for CrossFitters and weight loss.  Dr. Tony will be holding an information sessio:n to discuss the Standard Process Program and supplements at the gym this Saturday, at 11:30am.

If you would like to sign up for the Team Challenge, please send an email to info@southmountaincrossfit.com or sign up at the gym on the sign up sheet posted on the chalkboard this week.

PLEASE NOTE: INDIVIDUAL’S WEIGHTS WILL NOT BE POSTED DURING THE COMPETITION, ONLY % OF WEIGHT LOSS.

WHO’S READY TO GET SHREDDED?!?!?

Strength:

Front Squat

3×5 at 65%

5×1 at 75% 1 1/4 squats

Conditioning:

For time

50 kbs 55/35

40 squats cleans 95/65

30 toes to bar

20 hspus 45+abmat/25+abmat

10 bar muscle ups

 

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CrossFit Journal: The Performance-Based Lifestyle Resource