CFM Coach Jordan Baker

CrossFit Games – Open WOD 12.2 is out! - click here -

- WOD -

Back Squat:

2-2-2-2-2

- then -

“Football Gone Bad”

 3 Rounds:

1:00 max reps @ each station:

KB thrusters (53/35)

Box jumps

Push up

Double unders

Max cal. Row

1:00 rest

- Cash Out -

Foam Roll

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- Academy -

Class #30/32

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CrossFit Games – The Open – WOD 12.2 released at 8:00 pm -click here-

- WOD -

10 Lunges (ea. Leg)

10 Push Jerk (95/65)

800M run

20 Lunges (ea. Leg)

20 Push Jerk

400M run

30 Lunges (ea.Leg)

30 Push Jerk

200M Run

- Cash Out -

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- Academy -

Class #29/32

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Article: Strength train to live longer

- WOD -

Take 10 mintues to find 1 RM Press

- then -

15:00 AMRAP

5 Pull-ups

10 Wall Balls (20/12)

15 Kettlebells (35/53)

- Cash Out -

LaCrosse Ball Massage

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- Academy -

Class #28/32

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Erica Maryman during CF Open WOD 12.1

CF Games Open Qualifier standings after week 1:

Team CrossFit Maximus: 6th Place in region, 120th overall

Team Gluteus Maximus: 19th(T) place in region, 392nd overall

Follow the CrossFit Games here!

- WOD -

15 – 12 – 9 – 12 – 15:

OH Squat

Bar facing burpees

- Cash Out -

3 Rounds:

10 GHD Sit ups

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- Academy -

Class #27/32

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Don’t forget to submit your score by 5:00 today!

- REST DAY -

Today is Rest Day at CrossFit Maximus

Open gym from 2:00 pm – 5:00 pm

No classes scheduled

Mobility WOD at 3:00

***Class Schedule Change Today***

11:00 am WOD class will be held in Monkey Ninja Room instead to the pit

**CF Open Qualifier begins at 10:30 am with WOD briefing**

- WOD -

Teams of 2:

100 Burpee Box jumps, 30″/24″

then AMRAP of:

5 Pullups (ADV: 8 Muscle Ups)

5 Pushups

16 Gob Squats (ADV: 16 Clean and Jerk, 145#/100#)

*One athlete working at a time

*20:00 time cap

Jamie Lambros

Article: Getting Started With The Paleo Diet

- WOD -

9 – 6 – 3:

Deadlifts (80% of 1RM)

Wall Climbs

Front Squat

*15:00 time cap

**Use only 1 bar for workout

- Cash Out -

2 Rounds:

AMRAP – 1:00 MedBall Twists

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- Academy -

No Academy Classes on Friday

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Lisa Hill competing in WOD 11.3 in the 2011 Open at CrossFit Maximus

WOD 12.1 will be released at 8:00 pm EST – Click here

- WOD -

“Complete Suicide”

2 Rounds:

200 Suicides (inside)

40 Air Squats

200 Suicide

30 KB Snatches

200m Suicides

20 Push-Ups

200m Suicide

10 Pull-Ups

- Cash Out -

Skill work: HSPU/HS Walk

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- Academy -

Class #26/32

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Article: What are the CrossFit games?

**The workouts for week one of the CrossFit Open Qualifier are scheduled to be announced today (2/22) at 8:00 pm EST.  If you would like to register and compete, time is running out, do it now!  CrossFit Maximus will be hosting the competition every Saturday at 10:30 am in the Pit!  Stay updated on our website and Facebook page , as a more detailed schedule will be released as soon as the workout are released!

- WOD -

*AMRRAP in :90 of C&J

Rest 1:00

*AMRRAP in :90 of C&J (+20/+15)

Rest 1:00

*AMRRAP in :90 of C&J (+20/+15)

Rest 1:00

*AMRRAP in :90 of C&J (+20/+15)

Rest 1:00

*AMRRAP in :90 of C&J (+20/+15)

*AMRRAP = As Many Rounds & Reps As Possible

- Cash Out -

Work on a weakness for 7:00

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- Academy -

Class #25/32

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Beverly Harris

Article: Testimonial: Tried it all, stumbled onto The Solution

- WOD -

For time:

Row 500m

20 Hand release push-ups

25 Double Unders

30 1-arm KBS

25 Double Unders

30 T2B

25 Double Unders

30 1-arm KBS

20 Hand Release Push-ups

25 Double Unders

500m Row

*15:00 Time Cap

- Cash Out -

Foam roll for 7:00

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- Academy -

Class #24/32

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Article: Pull-Up Virtuosity: Part 2

- WOD -

Press:

2 – 2 – 2 – 2 – 2

- then -

2 Rounds:

20 DB/KB Thrusters

20 C2B Pull-Ups

20 Burpee Box Jumps

*15:00 time cap

- Cash Out -

Max Hang from bar for time

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- Academy -

Class #23/32

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- REST DAY -

Today is Rest Day at CrossFit Maximus

Open gym from 2:00 pm – 5:00 pm

No classes scheduled

Mobility WOD at 3:00

The five week worldwide competition is the first step in qualifying for the 2012 CrossFit Games in Los Angeles.

The CrossFit Games Open is a six-week competition that will begin Wednesday, February 22th. This competition is the first step in qualifying for the 2012 CrossFit Games.

The Open will post one workout per week for five weeks, beginning at 5 p.m. PT on February 22.  Athletes will have until Sunday at 5 p.m. PT each week to submit their results.

The first workout will not be announced until February 22. If a workout is not here, it’s because it has not yet been announced. Stay tuned for more information.

There are two ways to compete:

1. Compete at a Registered Affiliate: Attend a workout session at a registered affiliate i.e. CrossFit Maximus, and submit your score for the affiliate to validate.

- Register here -

2. Compete Anywhere: Perform the workout as prescribed anywhere you can or want, and videotape it.  Submit your score and upload your video.

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CrossFit Maximus Open Qualifier Schedule:

CrossFit Maximus will be judging on each of the five Saturdays at 10:30 am, in the Pit at CrossFit Maximus.  During this time, the regularly scheduled 11:00 am class will be held in the Boot Camp room attached to the Pit.  We encourage all those from the 9:30 am WOD class, and those from the 11:00 am class to stay and cheer on the participants, your attendance and encouragement will bring the energy level up in the Pit!  Come out, bring your friends and have a blast!

Erica Maryman - CrossFit Maximus makes you this happy!

- WOD -

Teams of 4 complete for time:

5 minute push-up hold in a circle facing in - take turns doing 5 DB front squats

run 800m as a team

5 minute plank hold in a circle - take turns standing and doing 10 air squats

*take breaks during plank and push-up holds as needed.

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Tamika Zapolski

Article: Simple But Awesome Glute Activation Exercise

- WOD -

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:

KBS

Goblet Squats

*Perform 2 Turkish Get-ups before each round

- Cash Out -

2:00 of grip work:

Farmer’s carry, bar hang or plate pinch

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- Academy -

No Academy Class on Fridays

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Sean Stafford

Article: Pull-Up Virtuosity: Part 1

- WOD -

AMRAP in 14:00

200m Run

7 Wall Balls

14 T2B

- Cash Out -

Push-Ups for max reps – 1 attempt

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- Academy -

Class #22/32

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Carlee Richardson

Article: Why Women Need Fat

- WOD -

3 Rounds:

7 Strict HSPU

10 Ring Dips

15 KBS

20 Burpees

25 AbMat Sit-ups

- Cash Out -

2:00 each leg – couch stretch

- or -

4:00 lax ball on upper back and chest

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- Academy -

Class #21/32

*See Academy schedule for class info

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Registration is now open for the 2012 Reebok CrossFit Games!

Do you have what it takes to be crowned the fittest in Lexington, the region, or the world? The CrossFit open qualifier begins Wednesday, February 22, and is arguably the ultimate test of strength and conditioning around.  You do not need to be a CrossFit Maximus member to participate in the event.  See below for details on how to register and compete!

There are two steps to competing in the Open. First, you will need to create an account. Once you have an account, you can begin filling out your profile and will be able to receive notifications about the season if you choose to.

Click here to begin!

Follow the the Sign In button to go to your profile, or visit http://games.crossfit.com/mygames.  Registration is $20 for the US, Canada, Europe and Australia and $10 for the rest of the world.

Coaches Jordan Baker and Nathan Stivers are bringing a comprehensive program to Crossfit Maximus to teach members the proper technique of the basic barbell lifts; squat, bench, dead-lift, and overhead press.

They will discuss the importance of developing a baseline level of strength and its application to athletic performance. They will include information about proper nutrition to fuel strength gains, common accessory movements to bring up weak muscle groups, and also how to program the lifts into your training as well as how to optimally progress them.

Class size is limited to 15 people, members and non-members welcome, so act now. A sign up sheet will be in the Pit starting Monday, February 13th or email Jordan at Jordan@crossfitmaximus.com.

Dates of the seminar are Sunday, March 11th and Sunday, March 18th from 9am to 4pm.  Price is only $199 for both days.  Attendance of both days is mandatory.

Let’s Get Strong!!!
CFM

 Article: Take Fish Oil To Get Stronger From Strength Training

- WOD -

Death by:

Thrusters

SDLHP

- Cash Out -

Battle Ropes:

1st set: :30

2nd set: :20

3rd set: :10

__________________________

- Academy -

Class #20/32

*See Academy schedule for class info

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