Friday 5/29/15- workout of the day

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- Workout of the Day -
“Narf”

9-15-21

Pullups
Thrusters (95/65)

Enjoy ;))
-then-
16min to find a 1RM Bench Press
try to keep to a E2MO2M pace

- Cash Out -

- Academy 4.0

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Class# /12

- Maximus Specialty Classes -
 
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Yoga
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Thursday 5/28/15- workout of the day

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- Workout of the Day -
“All Reverse Errrythang”


12 min AMRAP

10 step back front rack lunges (115/75)
3 wall climbs
30 backwards singles
10 reverse burpees
-then-
16 min to find a 1RM Power Snatch
try to keep to a E2MO2M pace

- Cash Out -

- Academy 4.0

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Class#12 /12
Snatch & modifications
then
Baseline
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

- Maximus Specialty Classes -
 
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Maximus Weightlifting
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Yoga
Rally Girlz

Wednesday 5/27/15- workout of the day

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- Workout of the Day -
“Pull everything”

12 Min AMRAP:
7 Deadlifts (225/165) (S-275/185)
7 pull ups
40 double unders


Rest 3 min before warmups reps for strength
-then–
16min to find a 1RM Back Squat
try to keep an E2MO2M pace

- Cash Out -

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Class# /12

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
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Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Tuesday 5/26/15- workout of the day

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- Workout of the Day -
“always happy hour at this bar”

4 Rounds:
Run 400
10 Front Squats (95/65)(S-135/95)
10 burpees over bar
10 Jerks (95/65) (S- 135/95)

3 min rest before warmup reps for strength
-then-
16min to find a 1 RM Power Clean
try to keep it to an E2MO2M pace

- Cash Out -

- Academy 4.0

-

Class#11 /12
Skill:
Clean & modifications
-then-
4rds
3min on 1min rest
3 Power Clean + Front Squat (or Clean if able)
6 Push Ups
9 KBS

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Monday- 5/25/2015

MURPH
 
 
- Workout of the Day -
The Murph Challenge

1 mile run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile rune
(S: wear a weight vest)

Mini Murph
800m run
50 Pull-Ups/Ring Rows
100 Push Ups
150 Air Squats
800m run

Reps Can be broken up into:
5 Pull-ups
10 Push Ups
15 Air Squats

- Cash Out -

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Class# /12

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Saturday 5/23/15— tag team saturday

22222aaaa
Are you curious about CrossFit?  Want to check it out?
Our FREE introduction to CrossFit class is for anyone interested in coming to try out CrossFit for the first time.  This one time only chance to experience CrossFit will give new people a great workout designed for them, and then the opportunity to chat with the coach after class about CrossFit, and what membership options we have available.  If you have any questions about this FREE class, please email our staff at staff@crossfitmaximus.com, or call us at 859 – 317 – 9568 

- Team WOD -

Teams of 2
Split the reps between the two,
one working at a time.

800m Run together
100 Wall balls-simultaneous. both squating at the same time
100 Jumping over partner burpees
100 KB swings
200 DU’s
100 DB snatches (1-1)
100 medball pass ab mat sit-ups
800m Run Together

Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz


Friday- 5/21/15 workout of the day


Nutrition Bite: 
“Blue Antioxidants

Naturally blue—and even red, black and purple—foods get their color from anthocyanins, antioxidants linked to a host of health benefits, from lowering cancer and heart disease risk to quelling inflammation. Blueberries, blackberries, raisins, eggplants, and plums.” 
- Workout of the Day -
8rds EMOM 3 KB Squats *focus on speed through mvmt *same weight across
rest 2 min
ME KB Squats with same weight
-then-
“Death By Barbell Bear Complex”
L95/65 S135/95

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest 2 min

5min EMOM
20 Pushups S:HR

- Cash Out -

- Academy 4.0

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Class# /12

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Thursday 5/21/15

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Nutrition Bite: 
“Green Antioxidants

Spinach, green grapes, asparagus, artichokes, broccoli and Brussels sprouts packed with lutein might play a critical role in maintaining eye health. Green fruits and vegetables also might reduce the risk for some types of cancers.”
- Workout of the Day -
2rds
E2MO2M
5 Push Press
2rds
E2MO2M
3 Push Press
2rds
E3MO3M
1 Push Press
*add weight each round
*2 attempts at a 1RM
-then-
“Man Maker Sandwich”
3 Man Makers
5 Front Squats 115/75
10 Toes 2 Bar
15 Hang Power Cleans
25 Ab Mat Situps
20 Thrusters
25 Ab Mat Situps
15 Hang Power Cleans
10 T2B
5 Front squats
3 Man Makers

- Cash Out -

- Academy 4.0

-

Class#9 /12
Skill:
Jerk
-then-
For Time:
3 Press, 3 Push Press, 3 Push Jerk UB
15 air squats
200m run
3 Press, 3 Push Press, 3 Push Jerk UB
30 air squats
400m run
3 Press, 3 Push Press, 3 Push Jerk
15 air squats
200m run

- Maximus Specialty Classes -
 
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Yoga
Rally Girlz

Wednesday 5.20.15– workout of the day



Nutrition Bite: 
“Orange/Yellow Antioxidants

Cantaloupes, carrots, mangoes, sweet potatoes and winter squashes contain the much touted beta carotenes that enhance the immune system. Many also contain components that can lower the risk of heart attacks.”
- Workout of the Day -
12min EMOM
Odd min perform:
rds 1&3-80%
rds 5&7-85%
rds 9&11-90%
1 Power Snatch (S: Full Snatch for both)
Even min perform:
5 strict pull-ups (S: 7 reps)
5 strict HSPU (S: 7 reps)
-then-
4 Rounds:
10 KB Strict Press (53/35) (5ea arm)
15 WB (20/14)
20 KB Swings (53/35)
15 DU’s
10 burpees
- Cash Out -

- Academy 4.0

-

Class# /12
Go try a ZONE class guys! No academy today.

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Tuesday 5.19.15– workout of the day


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Nutrition Bite: 
“Red Antioxidants
Tomatoes, raspberries, red bell peppers, red grapes, beets and pomegranates are packed with antioxidants that may help fight cancer and protect memory.”
- Workout of the Day -
EMOM
3 Plate Push Ups
*focus on speed through mvmt
*same weight across
rest 2 min
ME
plyometric push-ups
*for those who struggle with push-ups, perform the EMOM unweighted to work on push-up strength
-then-
5 Rounds:
200m Run
7 Power Cleans 
10ea Lunges w/plate overhead
15 K2E

- Cash Out -

- Academy 4.0

-

Class#11 /12
Gymnastics skill:
Kipping swings
Knees to elbow
Olympic Lifting:
Hang power snatch
Power snatch
-then-
3 rounds
5 hang power/power snatch
10 k2e/t2b

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Monday 5/18/15- workout of the day


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Nutrition Bite: 
“What are antioxidants?

Antioxidants play an important role in overall health. They are natural compounds found in some foods that help neutralize free radicals in our bodies. Free radicals are substances that occur naturally in our bodies but attack the fats, protein and the DNA in our cells, which can cause different types of diseases and accelerate the aging process.”
- Workout of the Day -
2rds
E2MO2M
3 Sumo Deadlifts
2rds
E2MO2M
2 Sumo Deadlifts
2rds
E3MO3M
1 Sumo Deadlift
*2 attempts at a 1RM
*add weight each round
*reset bar between each rep

*(Position your feet as wide as you can with toes pointing 30-45 degrees to the sides. Make sure to assume wide enough stance to shorten the distance of the bar as much as possible and engage legs more than back, but narrow enough to have a lot of power for the lift. Exact position depends on flexibility and mobility of the hips and length of the legs. Not every lifter can use an extremely wide stance. This is something you should play around with and see what works the best for you).
–then-
“I Love me some Kettlebells”

Kettlebell 20min AMRAP:

5 right arm KB Snatches 53/35
15 KB Heart beat squats 53/35
25 KBS 53/35
400m Run
25 KBS
15 KB Heart beat squats
5 Left arm KB Snatches

- Cash Out -

- Academy 4.0

-

Class#10 /12
Thruster & modifications
-then-
9 minute Burpee-Fran “tester”
2min try to complete 21 Thrusters
2min to complete 21 Burpees
1:30min to complete 15 Thrusters
1:30min to complete 15 Burpee
1min to complete 9 Thrusters
1min to complete 9 Burpees
If you complete the reps required you may move on to the next set before time is up

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Saturday- workout of the day

Are you curious about CrossFit? Want to check it out?
Our FREE introduction to CrossFit class is for anyone interested in coming to try out CrossFit for the first time. This one time only chance to experience CrossFit will give new people a great workout designed for them, and then the opportunity to chat with the coach after class about CrossFit, and what membership options we have available. If you have any questions about this FREE class, please email our staff at staff@crossfitmaximus.com, or call us at 859 – 317 – 9568
- Team WOD -
With a 24 min running clock

Teams of 3 complete 4 mins of:

A. Wallballs

B. Prowler Push/Sled drag for total meters, 90#

C. Tire Flip

D. Rowing for cals

E. DB snatches

F. Lunges (S: with empty bar on back)

Maximus Specialty Classes
FREE Intro to CrossFit Class
Maximus Recovery WOD
The Maximus Academy
Maximus Power Athlete
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

- Upcoming Events-

Friday 5/15/15–workout of the day/ Party of the century


aaaaCLUB MAXIMUS
Nutrition Bite: 
Lacto-fermented veggies, such as pickles, kimchee and sauerkraut, are potent detoxifiers. Although their name may sound intimidating, these crisp, tangy veggies are not difficult to make or eat.

These veggies have very high levels of probiotics (significantly more than probiotic supplements at a fraction of the cost!), and also break down and eliminate heavy metals and other toxins from the body.
- Workout of the Day -
8rds
EMOM
5 Dbl KBS
*Focus on speed and power!
*same weight across
rest 2 min
ME
Dbl KBS with same weight
*then*
“Ben Hates Burpees”

1 Burpee
10 HSPU
1 Burpee
20 Pull ups
1 Burpee
30 Wall balls
1 Burpee
40 KBS
1 Burpee
50 Double unders
1 Burpee
200 m waiters walk with KB (100m in each hand)
1 Burpee

- Cash Out -

- Academy 4.0

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Class# /12

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

 

 

Thursday 5/14/15- workout of the day


aaaaCLUB MAXIMUS
Nutrition Bite: 
“Zucchini is a powerful little vegetable that is both filling and hydrating. It encourages healthy digestion and detoxifies the body.

Due to its high fiber content, zucchini has cleansing effect on our digestive tract, especially the intestines. It acts as a mild laxative, cleaning the walls of the intestines and preventing carcinogenic toxins from settling in the colon. “
- Workout of the Day -
2rds
E2MO2M
5 1s Pause BP
2rds
E2MO2M
3 1s Pause BP
2rds
E3MO3M
1 1s Pause BP
*add weight only when reps change
*Last 2 sets of 1 should be at 85% 1RM
-then-
25-15-5
Power cleans 
Ab mat sit ups (S: GHD sit ups)

200m run at the end of each round

- Cash Out -

- Academy 4.0

-

Class# 6/12
Press
Push press
-then-
10min AMRAP
5 Push Press
15 KBS
1min Jump Ropes/DU

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Club Maximus dance party!!- Friday, 5/15/15 @Nash from 7pm-11pm

 

wenesday 5/13/15- workout of the day

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Nutrition Bite: 
Ghee is actually clarified butter with many of the milkfats, sugar and lactose removed. While other fats and oils can slow down the body’s digestive process and give us that “heavy” feeling in our stomach, ghee stimulates the digestive system by encouraging the secretion of stomach acids to break down food.
- Workout of the Day -
12min EMOM
Odd min perform:
rds 1&3-80%
rds 5&7-85%
rds 9&11-90%
1 Squat Clean & Jerk
Even min perform:
5 strict pull-ups (S: 7 reps)
5 strict dips (S: 7 reps)
then-
5 rounds:
10 Front squats
10 T2B
30 Double unders

- Cash Out -

- Academy 4.0

-

Class# /12

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

tuesday 5/12/15- workout of the day

11080558_10152787609622157_4286205657528293075_o
Nutrition Bite: 
Coconut oil is solid at room temperature, has a sweet and nutty taste, and is an excellent substitute for butter or oil. Unlike its counterparts, it contains antimicrobial properties and fatty acids that can improve digestion, immunity, boost energy and metabolism.
- Workout of the Day -
8rds
EMOM
3 strict HSPU
*focus on speed through mvmt
rest 2 min
ME
kipping HSPU
*for those who struggle with HSPU, perform the EMOM at an appropriate scale/mod to work on strength
-then-
Tabata Fran
Complete “Fran” while keeping a 20 seconds work/10 seconds rest ratio.
21-15-9
Thrusters (95/65)
Pull ups

Your score is how many rounds of tabata it takes to complete Fran.

- Cash Out -

- Academy 4.0

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Class#5 /12
Pull skill:
hang power clean
power clean
-then-
10min EMOM
3 HPC or PC
3 strict Pull-Ups

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

aaaaCLUB MAXIMUS

Monday 5/11/15

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Nutrition Bite: 
Chia seeds are an incredibly rich source of nutrients and antioxidants. These tasteless, tiny seeds are either dark brown, white or black, and are an excellent source of fiber, omega-3 fatty acids, minerals and antioxidants. Two tablespoons of chia seeds provide 10 grams of fiber, which reduces inflammation, lowers cholesterol and regulates bowel function. That’s 33% of the daily recommended intake of fiber per day in just two tablespoons!
- Workout of the Day -
2rds
E2MO2M
5 1s Pause/Box Back Squats
2rds
E2MO2M
3 1s Pause/Box Back Squats
2rds
E3MO3M
1 1s Pause/Box Back Squats
*add weight only when reps change!
*Final 2 sets at 1 should be at 85% 1RM

* For Pause Squats have your partner count one one thousand while you are in the bottom of the squat.
*For box squats read this First, push the glutes rearward as far as possible. With a tight back arch to descend to the box. Push your neck into your traps. Push your knees apart to maximally activate the hips. When sitting on the box, the shins should be straight up and down or even past perpendicular. This places all the work on the hamstrings, glutes, hips, and low back. These are the precise muscle groups that do a very large percent of the squat. After sitting completely on the box, some glute and hip muscles are relaxed somewhat. Then forcefully flex the abs, hips, and glutes and jump off the box. To ascend correctly, push the traps into the bar first. This will flex the back muscles, then the hips and glutes, and finally the legs. If you push with the legs first, you will be in a good morning position because the glutes will raise first, causing you to bend over.
–then-
5 minute ladder:
2-4-6-8-10-…
Shoulder to overhead 
Burpees

2 minute rest
After 2 minute rest, complete same number of rounds in decending order for time.

Example: Say you made it to 4 Burpees on the round of 10 during the 5 minute ladder, after your rest, you will complete 10-8-6-4-2 of S2O and burpees for time.

- Cash Out -

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Class# 4/12
2×5 Back Squat
2×5 Front Squat
-then-
3rds – 10min Time Cap
5 DB/BB Front Squats
200m Run
10 Sprinter Sit-Ups (1-1)

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

aaaaCLUB MAXIMUS