- WOD -
Front Squat:
Take 10:00 to find 1 RM
- then -
5 Rounds:
5 Front Squat @ 70% 1 RM
10 Burpees over Bar
- Cash Out -
Coach chooses Tabata Cash Out
__________________________
- Academy -
Class #03/32
Skill of the Day:
Press
Workout of the Day:
Tabata:
Squat Thrusts
Body Bar Press
Cool Down Discussion:
Have you heard about Paleo?
____________________________________________
- WOD -
F.R.E.A.K.
(FRan, Eva, Annie, Kelly)
21 Thrusters
21 Pull-Ups
800m Run/Row
30 KBS
30 Pull-Ups
50 DU
50 Sit-ups
400m Run/Row
30 Box Jumps
30 Wall Balls
__________________________
- Academy -
Class #02/32
Skill of the Day:
Pose running technique
Workout of the Day:
4 x 200m Run using Pose
rest 2:00
1 x 400m Run
Cool Down Discussion:
“CF Foundations”
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**New Academy hours are 8:30 am, 5:30 pm & 6:15 pm – Monday – Thursday!**
- 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
Kenny Blair
CF Journal Article: Building Mental Toughness
- WOD -
Teams of 3
4 rounds for time:
200m Indian Run with Med Ball
Triangle MB sit-up passes – 45 total
Med Ball Wall Ball passes – 45 total
____________________________________________
**Check WKYT SnoGo for updates on morning class cancellations**
- WOD -
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
- Cash Out -
400m Run for time
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Brook Vorhoff
Remember that the Pit will be CLOSED tomorrow from 6:15 – 7:00 for the Paleo Challenge Seminar – 7:00 WOD and Open Training will be open as scheduled after the Paleo Challenge seminar concludes
- WOD -
Maximus Baseline:
500m Row
40 Squats
30 Sit-ups
20 Pushups
10 Pull-ups
Rest 3:00
- then -
1 – 2 – 3 – 4 – 5 – 1 – 2 – 3 – 4 – 5
Burpee
KB Swings
__________________________
- Academy -
Class #01/32
Skill of the Day:
Air Squat
Workout of the Day:
3 Tabata rounds:
Bottom to Bottom Air Squats
Advanced do all 8 rounds
Cool Down Discussion:
Understanding CrossFit
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Are you ready for the next Paleo Challenge at CrossFit Maximus? The first seminar is tomorrow at 6:15! Please show up early so that we can get started on time right after the 5:30 WOD ends.
Remember: The Pit area and open training room will be closed for the Paleo Challenge seminar. If you want to WOD or train, the facility will be open to everyone during the 5:30 WOD and after the seminar for the 7:00 WOD. There will be a WOD for the Paleo Challenge participants following the seminar.
Bo Hornback, Jordan Baker and Kris Freeman before-Come see them now at the Paleo Challenge!
On the agenda for this Thursday!
Please remember to try and have your body composition testing done before Thursday at Max Muscle. If you are unable to do it before, Max Muscle will be available during the seminar on Thursday.
Also! We have Robb Wolf’s “Paleo Solution” book for sale at CrossFit Maximus for $25.
Jeromie Russell and Doug Evans
- WOD -
1 – 1 – 1 – 1 – 1 -1 – 1
- then -
Every minute for 8:00:
10 T2B
- Cash Out -
Max Push-Ups in 2:00
__________________________
- Academy -
Class #32/32
Skill of the Day:
Workout of the Day:
AMRAP in 8:00
5 Ring Dips
100m Run
5 Pullups
15 Air Squats
Cool Down Discussion:
How to workout on vacation
____________________________________________
- WOD -
Push Jerk:
1-1-1-1-1-1-1
- then –
3 Rounds:
10 Push Press
20 Butterfly Abmat Situps
30 Double Under
- Cash Out -
__________________________
- Academy -
Class #31/32
Skill of the Day:
Snatch
Workout of the Day:
AMRAP in 7:00:
3 Snatches
7 Box Jumps
10 Supermans
Cool Down Discussion:
How to Foam Roll
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KidFit is CrossFit programming for kids ranging from 3 to 12 years of age, and our winter session begins this evening! Come and check out KidFit this evening beginning at 4:45, and see how we make fitness fun for kids! If your kids are new to fitness or just new to our program, you can have them try out a complimentary class!
You may inquire further about KidFit my emailing Coach Kellie at KHornback@crossfitmaximus.com!
Sgt. John Rankel
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
First posted on CrossFit.com January 7 2011
- WOD -
“Rankel”
AMRAP in 20:00
225/185 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 53/35
Run 200 meters
- Cash Out -
Tabata Double Unders
__________________________
- Academy -
Class #30/32
Skill of the Day:
Overhead Squat (OHS)
Workout of the Day:
4 Rounds:
10 OHS
10 K2E
10 Inchworms
Cool Down Discussion:
What about abs? We never do crunches at CrossFit!
____________________________________________
Nick Phillips
- 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
- WOD -
Teams of 4
Complete as many rounds as possible in 25 min of: (fight gone bad style)
200m row/run run together
15 Burpees Each
20 unbroken Ground 2 Overhead with plate each
25 Toes to Bar Each
1 rope climb each
*After each run, cycle thru exercises, 1 person at each station working at same time, can’t move on until all members are finished. Run together.
*G2O must be done unbroken. Dropping the plate terminates the round and the athletes must start the round over with 1st person on row again.
Boot Campers on an indian run before class
- WOD -
Fran:
21-15-9
Thrusters
Pullups
- Cash Out -
Chuck Norris Bowl of Pain!
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Is what you're eating Paleo? Keep this nearby to keep you honest!
To get your nutrition dialed in, we have a lot going on in the month of January!
Fighters are some of the most well-conditioned and powerful athletes in the world. This is due, in part, to their striking training since punching and kicking with true power, speed and accuracy requires people to utilize their entire body from the ground up. As a consequence, striking is one of the most rudimentary and functional movements that involve the core.
Developed by Martial Arts Masters Hall-of-Fame inductee and SWAT team member, George Ryan, CrossFit Striking is designed to take both the skills and the benefits from a fighter’s striking training program and integrate them into CrossFit workouts. It is a program that is grounded in success since it has grown out of George’s system of striking and self-protection that he has been teaching to tactical operators and law enforcement personnel around the country for over twelve years.
CrossFit Maximus will be hosting a CF Striking Trainer Course March 10 – 11. You can find more information about this seminar follow this link to learn more. For any questions about this seminar, or about any other CF seminar, email CFHQ for more information. For registration information about this seminar click here.
- WOD -
10:00 to build to a 1 rep max power clean
- then -
AMRAP in 6:00
5 power cleans (75% of 1RM)
7 pushups
9 double unders
- Cash Out -
400m Row for time
__________________________
- Academy -
Class #29/32
Skill of the Day:
Burpees
Workout of the Day:
15 Pushups
Run 200m
15 Squats
Run 200m
15 Burpees
Run 200m
15 Situps
Run 200m
15 Jumping Jacks
Cool Down Discussion:
Drink 1/2 body weight in ounces
____________________________________________
Harold Dennis
- WOD -
“Helen“
3 rounds for time
400m run
21 KB Swings
12 Pull-Ups
- Cash Out -
Max Plank Hold
__________________________
- Academy -
Class #27/32
Skill of the Day:
Workout of the Day:
Grace Remix
5 Rounds:
5 Clean & Jerk
:15 Wall Sit
:30 Rest
Cool Down Discussion:
CrossFitting while pregnant
Check out CrossFitMom.com
____________________________________________
In the fall of 2010 I was looking to get back into a regular workout routine. I had not been working out or going to a gym regularly in over a year. I am the type that needs someone to literally “tell me what to do” at the gym. Not because I don’t know what to do, but because I don’t push myself as much as a trainer or coach would. In the past I had always gone to group led fitness classes for that specific reason. Those were fun but monotonous and you were basically just a face in the crowd and quite frankly I dreaded going.
So while searching for something new to try, I came across Kathy’s Maximus Boot Camp. I posted about it on my facebook page to get feedback. A couple of my friends had been and told me I should definitely try it. So in October 2010, I started Kathy’s Boot Camp two days a week.
In January 2011, I decided to step up to three days a week and a couple of months later I went to 4 days a week. I am a single mom and I kept saying that I just couldn’t do four days a week with a fulltime job and my kids’ schedules. But I figured it out!
The summer of 2011 I decided to try the 6 week Paleo Challenge and I absolutely loved it!! That is when I started noticing a real difference. I lost 10 lbs of body fat and gained 6 lbs of lean muscle mass!!! I was so proud of myself and I felt and looked better than I had in a long time. And the energy…I have more energy now than I have in a long time (and much needed too!). I also started incorporating some of the WOD’s into my weekly workouts, which gave me more options to be able to make it to the gym with my busy schedule. Now I work out at least 4 times a week and sometimes 5-6 times. I even go on my lunch break from work once a week.
The Paleo Challenge ended one week before I went on vacation to the beach. And for the first time in about 8 years I felt comfortable enough to wear a bikini again!!! BEST VACATION EVER!!
My friends started seeing the pictures that Kathy would post on facebook from various Boot Camp classes…I started getting emails and phone calls randomly about Crossfit and Boot Camp. And I preached the Crossfit and Boot Camp gospel! I can’t say enough good things about it to my friends and I am constantly trying to get them to come for a Share the Pain or Boot Camp visit and sign up. I always add “I don’t make commission on this, I just love it that much!”
Crossfit, Kathy and Boot Camp have become a very important, special part of my life. The support and community at Crossfit is fantastic! The workouts and set ups are perfect for me! I am 40 years old and I feel better than I have in a long time. I have made some close, fabulous lifelong friends while at Crossfit.
The changes I have had over the past 14 months at Crossfit are unbelievable…not only physically but mentally and emotionally as well. Joining Kathy’s Boot Camp and Crossfit is literally one of the best decisions I have ever made! My Crossfit and Boot Camp “family” are such an important part of my life for so many reasons…I can’t imagine not being a part of it all!
Now I go to Boot Camp or WOD’s just like I get up and go to work…I don’t even think about it, it is part of my routine and I LOVE IT!! I have never tried to make excuses on why I can’t go. I love going and it is always so much fun. Don’t get me wrong…it ALWAYS kicks my ass….but it is still fun!
Blake of Orange Coast CrossFit
Jen of Orange Coast CrossFit
The Maximus Paleo Challenge begins Thursday, January 12….and we are changing it up a little this time. You will sign up according to which class you normally attend. We now have the signup sheets up in the front lobby for each class time, so make sure you get in soon and sign up! The teams may be divided further for the larger classes.
For complete information about the upcoming Paleo Challenge, click here!
Don’t forget about the free seminar, “Gear Up Before You Strip Down“, hosted by Dr. Tim Rogers of ChiroFit! This is an informative, and FREE, seminar that will prepare you for the upcoming Paleo Challenge!
