Jimmy Stanley

Article: Fish Oil by: Lift Big Eat Big

MWOD: Adaptation Error: No Cool Down

- WOD -

Snatch Balance
3 – 3 – 3 – 3 – 3
- then -
3 Rounds:
400m Run
20 T2B
15 Ring Dips
10 Box Jumps*
*Must jump to other side of box – full jump or from box

- Cash Out -

B2B Tabata Air Squats

 - Academy -

Class #14/16

*See Academy schedule for class info

Upcoming Events:

Saturday – May 26, 2012 – Share the Pain Saturday!

Monday – May 28, 2012 – Memorial Day “Murph” – 9:30 am WOD Only

Monday, May 28 – Friday, June 1 – “Hero Week”

Saturday – June 2, 2012 – Garage Games Series - “The Bluegrass Beat Down”

Article: Grip It & Rip It

MWOD: Super Sumo Groin Mob

- WOD -

AMRAP in 20:00
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

- Cash Out -

Roll out!

 - Academy -

Class #13/16

*See Academy schedule for class info

Upcoming Events:

Saturday – May 26, 2012 – Share the Pain Saturday!

Monday – May 28, 2012 – Memorial Day “Murph”

Saturday – June 2, 2012 – Garage Games Series - “The Bluegrass Beat Down”

Dave Doolin

- REST DAY -

Today is Rest Day at CrossFit Maximus

Open gym from 2:00 pm – 5:00 pm for Gold members and above

Matt Butler and Derrick Stanifer

Article: In Defense of Fat!!

MWOD: A Better Upper Back Extension-izer

- WOD -

AMRAP IN 20:00
400m run as team
50 thrusters ea
50 pullups ea
50 kb swings ea
50 abmat Situps ea
*Teams of 2 – one person working at a time

Upcoming Events:

Saturday – June 2, 2012 – Garage Games Series - “The Bluegrass Beatdown”

Article: Raw Carrots? WTF?

MWOD: Episode 265/365: 100 Episodes Left, Now Go Open Your Hips

- WOD -

AMRAP IN 12:00
5 Hang power Cleans
7 ring dips
20 Double Unders

- Cash Out -

20 band pull aparts
Max burpees in 1:00
20 band pull aparts

 - Academy -

No Academy Classes on Fridays

*See Academy schedule for class info

Upcoming Events:

Saturday – May 19, 2012 – Share the Pain Saturday!

Saturday – June 2, 2012 – Garage Games Series - “The Bluegrass Best Down”

Andrew Miller

Article: 3 Brazen Lies the Food Industry Would Like You to Believe

MWOD: Torque and Trunk Stability Part 1: How to Stand

- WOD -

7 rounds or time:
3 shoulder to overhead
10 ring rows
20 goblet squats

- Cash Out -

Heavy rack carry or yoke walk – 3 trips down and back

 - Academy -

Class #11/16

*See Academy schedule for class info

Upcoming Events:

Saturday – May 19, 2012 – Share the Pain Saturday!

Saturday – June 2, 2012 – Garage Games Series - “The Bluegrass Best Down”

Todd Slusher

Article: REGIONAL REPORT: CLOSE RACES IN FINAL EVENT

- WOD -

For time:
50 DU
40 KBS
30 sit ups
20 pullups
10 pistols (5ea leg)
Then back up the ladder starting with 10 pistols

- Cash Out -

Max hang from bar

 - Academy -

Class #11/16

*See Academy schedule for class info

Upcoming Events:

Saturday – May 19, 2012 – Share the Pain Saturday!

Saturday – June 2, 2012 – Garage Games Series - “The Bluegrass Best Down”

Chris Walker in the Snatch Ladder - Central East Regionals

Article: CrossFit Games Update: Regionals Week 3, Day 3

MWOD: Hand Stand Push Up or Jerk Overhead Mobility (Closed Chain)

- WOD -

5 rounds for time:
7 deadlift (275/185)
15 burpees
rest :30 between

- Cash Out -

800m run -or- 1000m row for time

 - Academy -

Class # 10/16

*See Academy schedule for class info

Upcoming Events:

Saturday – May 19, 2012 – Share the Pain Saturday!

Lisa Hill - Our girl who got us to Cali with her last clutch Muscle up!

Article: 2012 CrossFit Regional Showdown

- WOD -

Front squat:

5 – 5 – 5 – 5 – 5

- then -

AMRAP IN 9:00
10 push press (115/75)
Run 200m
10 Toes to bar

- Cash Out -

Foam Roll

 - Academy -

Class #09/16

*See Academy schedule for class info

Upcoming Events:

Saturday – May 19, 2012 – Share the Pain Saturday!

Matt Sharp - WOD 3 at the Central East Regionals in Columbus

- REST DAY -

Today is Rest Day at CrossFit Maximus

Open gym from 2:00 pm – 5:00 pm for Gold members and above

Chris Walker cheering on Chris Sweat in WOD 2 at Regionals

Link: CrossFit Games – Central East Regionals – Leader board after Day 1

- WOD -

AMrepsAP in 20:00
Teams of 4:
Push Press
Squats
Double Unders
Box Jumps
*all work at same time

- WOD -
Max rounds in 3:00 of:
3 Power Cleans
6 Pushups
9 Squats
Rest 1:00

Repeat 5 cycles

Matt Sharp and Jen Smith at the 2010 CrossFit Games Finals

Article: Why They Went Team: CrossFit Maximus

MWOD: Warm Up: Erin Cafaro-Rowing (Olympic Gold Medalish)

- WOD -

Run 800 meters
7 rounds:
7 pull-ups
7 dips
7 push press (185/115)
Run 800 meters

- Cash Out -

No Cash Out – Mobility and foam roll on your own

 - Academy -

Class #08/16

*See Academy schedule for class info

Upcoming Events:

Thursday – May 11 – 13, 2012 – CrossFit Games – Central East Regionals

Saturday – May 12, 2012 – Share the Pain Saturday!

Lisa Hill at the 2010 Central East Regionals

Article: How to Follow Regionals: Week 2

MobilityWOD: 

Banish Your Elbow Bench, Dip, Pull Up Pain, You Don’t Really Play Golf or Tennis Do You?

- WOD -

6 rounds:
20 DU
30 alternating lunges
15 push ups w/release
Every minute on the minute do 4 wall balls

Questions on abbreviations?

- Cash Out -

 Max height weighted box jump (hold db in hands)

 - Academy -

Class #07/16

*See Academy schedule for class info

Upcoming Events:

Chris Sweat with Jen Smith, Kelli Cramer and Matt Sharp in the background at the 2010 Finals in CA.

Article: World Record Footage from the CrossFit Games

MWOD: Introducing the Bone Saw: Calf Smash Redux

 - WOD -

Back Squat:

3 – 3 – 3 – 3 – 3:

- then -

AMRAP 12:00:
Run 200m
15 KB Swing
15 Box jumps

 - Cash Out -

3 x 10 Band pull aparts

 - Academy -

Class #06/16

*See Academy schedule for class info

 Upcoming Events:

Thursday – May 11 – 13, 2012 – CrossFit Games – Central East Regionals

Saturday – May 12, 2012 – Share the Pain Saturday!

Article: What Exactly is Mobilizing?

Daily MWOD: Voodoo Band Your Patella Femoral Pain

- WOD -

5 rounds for time:

5 deadlifts (275/185)
10 burpees
15 KTE

- Cash Out -

Tabata Plank Hold

 - Academy -

Class #05/16

*See Academy schedule for class info

Upcoming Events:

Saturday – May 12, 2012 – Share the Pain Saturday!

Mike Deime - resting in his favorite chair

- REST DAY -

Today is Rest Day at CrossFit Maximus

Open gym from 2:00 pm – 5:00 pm for Gold members and above

*”Share the Pain” Saturday is a chance for CrossFit Maximus members to bring a friend, one time, to try out CrossFit Maximus’ strength and conditioning program.  If you decide to bring a bring a friend, please make sure to show up 15 minutes early so that a mandatory waiver can be filled out before they workout.  After you WOD, be sure to find on of our coaches, give them your feedback, and discuss with them about scheduling a one-on-one intro session to further introduce them to our program!  Welcome to CrossFit Maximus!

Dave Jones

Article: Zero to 10 handstand pushups (HSPU)

- WOD -

Push Jerk:

5 – 5 – 3 – 3 – 1 – 1

- then -

15 – 12 – 9:
Push Jerks
Pullups
Use 75% of PJ weight

- Cash Out -

X Band walk – down and back

 - Academy -

No Academy classes scheduled on Fridays

*See Academy schedule for class info

Upcoming Events:

Saturday – May 5, 2012 – Share the Pain Saturday!

Article: CrossFit Solano: It’s all about teamwork!

- WOD -

3 Rounds:
400m Run
9 Dips (ADV: MU-Dips)
15 GHD Situps
21 DB Pushup/Row each arm =1

- Cash Out -

 3 x 15 each side: KB Oblique Ab Reaches

 - Academy -

Class #04/16

*See Academy schedule for class info

Upcoming Events:

Saturday – May 5, 2012 – Share the Pain Saturday!