Saturday: 160730

Posted: July 29, 2016 by Todd Katz in Uncategorized

31 Heroes Project:
We have been doing this WOD every year since it game out. We do this WOD to honor the 30 brave men and 1 awesome dog who lost their lives when there Helicopter was shot down in Afghanistan. Most of the people on board were from the Navy Seal Community. It was the more tragic day for the Seal Community. When we do this WOD we also try to fundraise to help the families of this community.

I have created a Fundraising Page for the Hammer Down Community. https://www.classy.org/fundraise/team?ftid=84794 you can sign up here under our team and create your own page. If you can raise more than 75 dollars you will earn the coveted 31 Heroes Shirt. I have seen the shirt (very nice this year)!!! But the shirt isn’t why we run this WOD… This is a Hero WOD x 31!!! That’s why we do it! Please consider joining the team!!!

For Time:

30 Clean and Jerks #135/95**

** 3 Thrusters EMOM

Note Finishing time, then immediately

Run 1 mile for time

Note: You will have 2 times listed. When you completed 30 C&J and when you finished the entire workout, including the mile. There is no rest between the two elements.

Post time to comments:

Hey Guys,

CROSSFIT TOTAL
Just a reminder that if you’re interested in blasting through the “Total” tonight and would like more time on your lifts, come to the 5:30 class. As I stated previously if you can’t make it at 5:30 just get here when you can and I will help you get warmed. Don’t worry you will still have all the time you need to complete all 3 lifts.

31 Heroes Project:
We have been doing this WOD every year since it game out. We do this WOD to honor the 30 brave men and 1 awesome dog who lost their lives when there Helicopter was shot down in Afghanistan. Most of the people on board were from the Navy Seal Community. It was the more tragic day for the Seal Community. When we do this WOD we also try to fundraise to help the families of this community.

I have created a Fundraising Page for the Hammer Down Community. https://www.classy.org/fundraise/team?ftid=84794 you can sign up here under our team and create your own page. If you can raise more than 75 dollars you will earn the coveted 31 Heroes Shirt. I have seen the shirt (very nice this year)!!! But the shirt isn’t why we run this WOD… This is a Hero WOD x 31!!! That’s why we do it! Please consider joining the team!!!

Friday: 160729

Posted: July 28, 2016 by Todd Katz in Uncategorized

COACH’S NOTES: If anyone wants more time for CrossFit Total tomorrow I will run the evening session as one class. Usually we do this at 15 minute intervals between each lift; however, if it may take some more time to get to your top end weight, ergo the one evening session is setup for have at least 20 to 25 minutes per lift. So no official 6:30 class tomorrow. However, if you can’t make 5:30 because of time still get in… just get in a good warmup before you start lifting. If you are unsure about warmup, let me know and I will assist you.

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total for all three lifts (added together) to comments.

Compare to: 150910

Thursday: 160728

Posted: July 27, 2016 by Todd Katz in Uncategorized

“Sisson”

Complete as many rounds as possible in 20 minutes of:

1 Rope Climb, 15′

5 burpees

265-meter run

If you’ve got a 20-lb. vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Wednesday: 160727

Posted: July 26, 2016 by Todd Katz in Uncategorized

REMINDER: EVENING CLASSES for Wednesday July 27th. One class only. Just the 6:00 PM class. BUT please read below on a very cool (no pun intended) and very short seminar on a special modality for recovery.

: Wednesday July 27th: Between 4:30 (warrior fit) and 5:30 Class. We will have our good neighbor and Halloween Havoc Partner, Ryan Cage from CrossFit PR Star coming out to talk about a new product for maximizing your recovery. There will be two products Ryan will talk about: The first is Cryotherapy and the second is Normatec. Both of these technologies help with the recovery process. Cryotherapy works by rapidly lowering the skin’s surface temperature and stimulating receptors to reduce inflammation and increase energy. Normatec works by enhancing blood flow through dynamic compression to speed recovery.

You can go to http://www.Cryotherapyadvantage.com for more information. But both of these items are amazing technologies and are geared towards everyone. You do not have to be a superman athlete to get benefit from this modality.

Part A) Snatch 1RM (20 min. cap)

Part B) For Time: (20 min. cap)
10 Bar Muscle Ups*
10 Snatches #155/105
8 Bar Muscle Ups
8 Snatches #185/125
6 Bar Muscle Ups
6 Snatches 205/135

*bar muscle up sub= 1 Strict Pull-Up + 1 Kip Pull-Up + 1 Ring Dip

Tuesday: 160726

Posted: July 25, 2016 by Todd Katz in Uncategorized

Save the Date: Wednesday July 27th: Between 4:30 (warrior fit) and 5:30 Class. We will have our good neighbor and Halloween Havoc Partner, Ryan Cage from CrossFit PR Star coming out to talk about a new product for maximizing your recovery. There will be two products Ryan will talk about: The first is Cryotherapy and the second is Normatec. Both of these technologies help with the recovery process. Cryotherapy works by rapidly lowering the skin’s surface temperature and stimulating receptors to reduce inflammation and increase energy. Normatec works by enhancing blood flow through dynamic compression to speed recovery.

You can go to http://www.Cryotherapyadvantage.com for more information. But both of these items are amazing technologies and are geared towards everyone. You do not have to be a superman athlete to get benefit from this modality.

Part A) Overhead Squat (18 minutes to establish a new PR)

Part B) AMRAP 20:
5 Hang Power Clean, add 2 reps each round #135/95
10/each side Bulgarian Split Squats #35/25 KB/DB
5/each side 1-Arm Overhead Squats ‪#‎moderate‬ dumbell/kettlebell
note: weight used for 1-arm squat

Post load and time to comments:

Monday: 160725

Posted: July 24, 2016 by Todd Katz in Uncategorized

Save the Date: Wednesday July 27th: Between 4:30 (warrior fit) and 5:30 Class. We will have our good neighbor and Halloween Havoc Partner, Ryan Cage from CrossFit PR Star coming out to talk about a new product for maximizing your recovery. There will be two products Ryan will talk about: The first is Cryotherapy and the second is Normatec. Both of these technologies help with the recovery process. Cryotherapy works by rapidly lowering the skin’s surface temperature and stimulating receptors to reduce inflammation and increase energy. Normatec works by enhancing blood flow through dynamic compression to speed recovery.

You can go to http://www.Cryotherapyadvantage.com for more information. But both of these items are amazing technologies and are geared towards everyone. You do not have to be a superman athlete to get benefit from this modality.

5 Rounds for Time:
12 Wall Balls #20/14, 10′
8 Box Jumps 20″ all
4 Push Jerks #185/125
2 Muscle Ups (bar or ring)*

Immediately into… 3 Rounds for time:
15 Deadlifts #185/125
15 Bar Facing Burpees

*scale to strict C2B or Strict Ring Row and and Ring Support/Dip