Hammer Down CrossFit

Project Hope

Todd Katz — Fri, 25 May 2012 20:56:22 +0000

Dear Hammer Down CrossFit Family,

If you haven’t created a Fund Raising Page for Project Hope I would strongly urge you to consider doing so. St. Judes Children’s Hospital NEVER turns away a patient because they can’t pay!!! Their operating budget is 1.7 million dollars a day!!!! The entire CrossFit community is trying to raise one days operating budget. Think about that for a minute. There are over 500,000 CrossFiters who belong to affiliates around the country. If just everyone of them just gave 4 dollars we would easily make that number. We’ve only got two weeks to go and the entire community thus far still needs to raise well over 1 million dollars to make their target. It really comes down to the people that WANT TO TRY!!! AND REALLY CARE!!! I know it’s tough to ask people for money, but when you write to your friends and family and speak from the heart, they will listen. Remember, every little bit helps. You can create a fund raising page here:

Saturday: 120526

Todd Katz — Fri, 25 May 2012 19:12:06 +0000

REMINDER: MONDAY CLASS SCHEDULE 7 and 8 AM ONLY. Please show up a little early and be warm by the start of your class. The Monday WOD is Murph.

5 Rounds for time:
440 Meter Run
7 Power Snatches 95/65
7 Overhead Squats 95/65
1 Squat Snatch 95/65

Friday: 120525

Todd Katz — Fri, 25 May 2012 00:28:21 +0000

REMINDER: Monday Class Schedule: 7 am and 8 am only. Please register as EVENT.

For time:
50 Double Unders
50 Leg Levers
40 Double Unders
40 Slam Balls 30/25
30 Double Unders
30 Pushups
20 Double Unders
20 KTE
10 Double Unders
10 Ring Dips

Post Time to Comments:

Thursday: 120523

Todd Katz — Thu, 24 May 2012 00:58:36 +0000

A) 5 Rounds: 3 Deadlifts @ 85% of your 1RM (20 minute cap)

B) 21-15-9
Sumo Deadlift High Pull 95/65
Box Jumps 30/24

Post loads and time to comments:

Wednesday: 120523

Todd Katz — Tue, 22 May 2012 23:41:16 +0000

A) 15 Minutes work up to a heavy single Shoulder Press

B) Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to: 111213

Tuesday: 120522

Todd Katz — Tue, 22 May 2012 01:47:27 +0000

A) 15 Minutes work up to a heavy single Overhead Squat.

B) Snatch

1-1-1-1-1-1-1

Post load for each round to comments:

Coach’s Notes: Receive the bar in a full squat. If you catch it up high, ride it down.

Compare to: 120213

Memorial Day Class Schedule

Todd Katz — Mon, 21 May 2012 21:55:42 +0000

Monday May 28th, there will be two classes:

7:00 AM
8:00 AM

PLEASE REGISTER AS EVENT!!!!

Monday: 120521

Todd Katz — Sun, 20 May 2012 21:40:04 +0000

Nutrition Challenge Week 3 Bonus Opportunities: For 10 total points, complete the following tasks: 1) Come to a WOD time you don’t normally come to. Your point is secured when you meet someone new. If you know everyone at that class you still get the point. If you are already varying your workout times, you get the point (in both senses of the statement). 2) Make a Paleo/Primal dish on your own this week. Your point is secured by creating something you’ve never tried or even thought about trying. 3) Go to the St. Judes Website. Find out something about St. Judes that you didn’t know about. Your point is secured when you post that information as a comment in the blog. 4) 300 Pushups for the week.

WOD
Five rounds for time of:
135/95 pound Power clean, 10 reps
15 Wall ball shots, 20/16 pound ball

Post time to comments:

Paleo Potluck Reminder

Todd Katz — Sat, 19 May 2012 20:37:09 +0000

6:00 PM – Katz House
3234 Navy Drive, Herndon 20171

Please review the Nutrition Page for how you can receive 2 Bonus Points:

See you Sunday Night!

Todd

Saturday:120519

Todd Katz — Fri, 18 May 2012 20:56:08 +0000

AMRAP 20
10 Pullups
10 Push Presses 115/85
50 meter sprint (forward)
50 meter sprint (backward)

Post total number of rounds to comments: