Crossfit Veracity: August 2013

2013-08-31

Good Morning & Handstand Pushup Challenge

Today we are on day 13 - make sure to keep up with it over the weekend!

2013-08-31

2013-08-30

2013-08-30 Wod

"Helen"

3 Rounds
400m Run
21 Kb Swings (USA), 24/16 kg
12 Pullups

2013-08-30

2013-08-29

2013-08-29 Wod

1x20 Back Squat (add 5# from last week)

Finisher:
Teams of 3
8 Shuttle Sprints

2013-08-29

2013-08-28

2013-08-28 Wod

6min AMRAP (GSO 2013 Wod #1, Rx)
7 T2B
9 DL, 205/145#
11 Box Jumps, 30/24"

Rest 3min Then

3min AMRAP (1/2 GSO 2013 Wod #1, Sc)
9 DL, 135/95#
11 Box Jumps, 24/20"
13 AMSU

2013-08-28

2013-08-27

2013-08-27 Wod

Every 90sec for 10 Rounds:
Odd Rounds: 5 Snatch Complex (1 power snatch + 1 OHS), AHAP
Even Rounds: 10 Burpee Broad Jumps

2013-08-27

2013-08-26

2013-08-26 Wod

"Fight Gone Bad"

3 Rounds
1min Wallballs, 20/14#
1min SDLHP, 75/55#
1min Box Jumps, 20"
1min Push Press, 75/55#
1min Row (cal)
1min Rest

2013-08-26

2013-08-25

It has made all the difference

I never thought that when I made the decision to open up my own CrossFit box in Feb 2011 that I would ever need to look into commercial glass door manufacturers or help a paving company paint new lines for parking spaces or deal with fire alarm companies that can't connect to their satellite or hire licensed professionals to testify on the positive and negative criteria of a my business to a town land use board. And while so many little things end up taking vast amounts of time and energy and resources and as a result I begin to consider that I could have taken another road, so many people step up and support in ways that I couldn't even imagine.

I haven't been coaching very many evening classes recently as I've been working at the new space as much as I can getting it ready so you guys are blown away when you first walk in. I have to thank Bean and Bob (for whom the B&B Lounge in the new box is named after) for all the sweat equity they have put into the original CFV and the new CFV. I have to thank all my coaches - Ethan, Jared, Meghan, Pat, Stacey, Will - for covering my classes so I can have the time to be elsewhere.

I recently hit 'dismiss' instead of 'snooze' on my alarm and woke up in a panic when it was already after class was supposed to start. Haven't done that in over a year - so I have to thank all my members for allowing me the flexibility to be human. And of course I have to thank my family and friends who give me respite (usually food is involved in one way, shape, or form) when it is needed most.

I cannot be more excited about the new space. Leaving the hassles of a white smock chasing people around the parking lot and no longer being nervous about the floor swallowing someone whole because everyone is dropping heavier and heavier weights on it almost leaves me speechless. The new space has none of the bad stuff and all of the good stuff. It's an awesome box (cue Michael Scott).

I've sent out an email (Subject Line - CrossFit Veracity: Year Three) that outlines the transition into the new space and all that that entails. If you have not received it, check for it in your spam folder. In any case, all the coaches and I will be talking about it during all the classes this week. Feel free to pull me - or any of the coaches - aside so we can talk about any questions, comments, or concerns you may have. We're all pretty responsive to emails as well if that suits you better.

I need to be clear that I appreciate it all: every kind gesture, every nice email, every constructive criticism - it motivates me to do better things and help more efficiently. I love helping others - thank you for giving me the opportunity to do what I love.

2013-08-25

2013-08-24

2013-08-24 Wod

Teams of 3 must complete 4 rounds of the following:
250m Row (timekeeper)
Max Box Jumps, 28/24"
15 Push Presses, 95/65#

2013-08-24

2013-08-23

2013-08-23 Wod

10min AMRAP
5 HPS, 95/65#
5 C2B Pullups
10n Single Unders

Rest 30 sec then:

400m Sprint

2013-08-23

2013-08-22

2013-08-22 Wod

1x20 Back Squat (add 5# from last week)

Finisher:

Burpees
KB Swings

2013-08-22

2013-08-21

2013-08-21 Wod

5 Rounds
15 T2B
12 SDL @ 50% 1RM
9 Weighted Pushups, 45/25#
(Rx+: Weighted incline pushups on barbell, 45/25#)

2013-08-21

2013-08-20

2013-08-20 Wod

13min AMRAP
2n Goblet Squat, 24/16 kg
2 TGU, 24/16 kg (1 each arm)
200m Run

2013-08-20

2013-08-19

2013-08-19 Wod

3 Power Cleans @ 80% 1RM every 40sec for 8 Rounds

Then:

1 mile Time Trial

GM/HSPU Challenge Day 1: 5/2

2013-08-19

2013-08-18

Lots of New Things!

A lot is going on in the next 2 weeks but just to keep the lines of communication open:

Hope to get a vote from the Summit Zoning Board of Approval tomorrow night which will solidify the September 3 start date in the new location at 2 Walnut Street, Summit, NJ 07901.

Tomorrow we're starting a 4 week HSPU and Good Morning Challenge - the coaches will explain during classes this week.

The CFV Football (aka Soccer) Club will have it's kick off (get it?) meeting at CFV this Sunday, Aug 25 at 400p. Short power point presentation* and then some soccer time to follow.

Labor Day Weekend will be full of labor for those that want in: no official classes Sat through Mon but all can definitely help move and rearrange old CFV into new CFV - as quickly as possible of course - and all it's contents.

Looking forward to starting year 3 with everyone!

* There will be no power point presentation - sorry to disappoint

2013-08-18