Tuesday – 091316

September 12, 2016, 5:00 pm

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Christina a.k.a. “Tiny” from the majestic 6 a.m. crew.

Strength
Front Squat
Find your 1 rep max.

Workout of the Day
“Brehm”
For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

This can be one of those workouts where you say, you know what, I want to Rx this and see if I can finish.  That being said, there will be a 25 minute cap on this to keep class times under control. If you can’t climb the rope, you will do 20 rope pulls instead.  The back squat should be heavier than last weeks.  You should be taking that out of a rack for this workout.  If you can’t do HSPU, scale to heavy dumbbell PUSH PRESSES.  Finish strong with those 40 calories!

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Post your scores to the Whiteboard.

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Tuesday – 092716

September 26, 2016, 5:44 pm

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Kelly is back on the muscle-up path! Ring pull-ups are looking good.

Strength/Barbell Conditioning
9 hang power cleans
6 front squats
3 push jerks

If you were here last Thursday and did the complex, you will, AFTER WARMING UP, perform 3 rounds of the complex again as follows:
1 set @ 85%
1 set @ 90%
1 set @ a new PR.

Your warm up will consist of doing at least two sets at a submaximal weight. If you were not here, then you will find a one rep max of the complex. It must be unbroken.

Workout of the Day
In 12 minutes:
Perform 50 handstand push-ups
Then in remaining time, perform AMRAP of
Squat clean thrusters (155/108)

There will be a cap on the handstand push-ups at 7 minutes.  However many you get through will be noted on the board.  If you can’t do handstand push-ups, you will do 50 dumbbell or kettlebell  push presses.

Post your scores to the Whiteboard.

Monday – 101016

October 9, 2016, 6:27 pm

≫ Next: Monday – 110716

≪ Previous: Tuesday – 092716

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Can you imagine how much better off/healthier kids would be if fitness was as important at all schools as it is at this one?  I think people tend to forget kids find this stuff FUN!  It would give them a reason to look forward to going to school again.

EARN YOUR WEEKEND shirts are now available!  We went back to the CrossFit logo and finally got you guys some blue.  The shirts are one for $25 or two for $40.  Don’t worry people who have taken one already, you have not been charged yet and will get that deal.  The sooner these sell out, the sooner I will do another order and this time I will get some crop tops.  Thanks for your continued support and I hope everyone did OK through Matthew.  If anyone needs help with anything, PLEASE do not hesitate to reach out.  I know some of our friends in Deland got hit pretty hard so please let us know how we can help.

Strength
Back Squat
Find your 1 rep max.

Workout of the Day
For time:
21 handstand push-ups
21 squat cleans (135/93)
800 meter run
15 handstand push-ups
15 squat cleans
800 meter run
9 handstand push-ups
9 squat cleans

This workout is capped at 25 minutes.  Sub handstand push-ups with dumbbell or kettlebell push presses.

Post your scores to the Whiteboard.

Monday – 110716

November 6, 2016, 5:26 pm

≫ Next: Thursday – 111716

≪ Previous: Monday – 101016

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Remember, stabilizing the back during any sort of exercise involves the muscles on either side of the spine.  Don’t release the abdominals in order to pull your back go into excessive extension, that’s not stable and certainly not healthy!  If you are someone who feels the need to always use a belt for any deadlift workout, this video is talking straight to you.

Olympic
Go as heavy as possible for:
Hang power clean + Jerk

Workout of the Day
“Diane” + 1
21-15-9
Deadlifts (225/153)
Handstand push-ups
Bar facing burpees

This workout is capped at 20 minutes.

Post your scores to the Whiteboard.

Thursday – 111716

November 16, 2016, 5:29 pm

≫ Next: Monday – 112816

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Say hello to Jason! One of our newest members and a graduate of the New You Challenge.

Olympic
Power Snatch + hang squat snatch + 2 overhead squats

Workout of the Day
4 rounds:
In 4 minutes, perform AMRAP of
3 power cleans (205/143)
6 handstand push-ups
9 pull-ups

Rest 1 minute in between rounds

If you can’t do handstand push-ups, you will do 6 heavy dumbbell push presses instead.  If you can do handstand push-ups but think you are going to have to break even the first set, cut the reps down, but to no less than 4 per round.

Post your scores to the Whiteboard.

Monday – 112816

November 27, 2016, 7:00 pm

≫ Next: Tuesday – 121316

≪ Previous: Thursday – 111716

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Remember, one of the main goals in doing wall-balls is accuracy. Getting better at hitting that target should be a goal of yours when looking to get better at the movement.

Workout of the Day
Courtesy of CrossFit.com:

For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
50 sumo deadlift high pulls (95/63)
50 inverted burpees
50 toes-to-bars
Row 50 calories

If you can’t do handstand push-ups, you will do dumbbell or kettlebell push presses instead.  If you can’t do L pull-ups, scale to doing a strict pull-up with a band around the bar.  If you can do L pull-ups but see yourself taking a very long time, please cut the number down.  This workout is capped at 35 minutes.

Post your scores to the Whiteboard.

Tuesday – 121316

December 12, 2016, 5:00 pm

≫ Next: Friday – 123016

≪ Previous: Monday – 112816

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Click here to view the embedded video.

Two to three years ago, Lucie Hobart smoked, could not run 200 meters, could not do a pull-up, and overall did not really exercise.  Now, at 56 years old she weighs the same as she did in her 20’s and in the best shape of her life.  Even better she says, if she continues doing CrossFit, she will be fitter at 60 than she is now.  If you are in the same boat or feel you are too “old” to get started, do yourself a favor and watch this video.

EMOM
EMOM for 12 minutes:
Every odd minute, perform 6 deadlifts.
Every even minute, perform AMRAP of strict handstand push-ups.

The deadlifts should definitely hurt.  They can be touch and go, but no excessive bouncing.  I will not accept pulling and dropping the bar 6 times.  If you feel you have to do that, you need work on your deadlift form.  Work your way up in weight if possible.  The weight will be recorded.  You should have a weight on there that is definitely heavier than any weight you have done in a WOD before.  If you can’t do handstand push-ups, I want you getting inverted.  Whether that means you kick up and practice holding or wall walking up, that’s what I want you to do.  If that’s the case, you get “PRAC” for practice written as your score for your HSPU.

Workout of the Day
3 rounds for time:
50 Abmat sit-ups
15 Squat cleans (155/108)
100 Double-unders

This workout is capped at 20 minutes.

Post your scores to the Whiteboard.

Friday – 123016

December 29, 2016, 8:23 pm

≫ Next: Tuesday – 010317

≪ Previous: Tuesday – 121316

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Veronica looking strong on yesterday’s ring chin-ups.

We are open normal hours today and tomorrow.  Stay tuned for some important announcements next week. . .that is all. . .HAPPY NEW YEAR!

Olympic
Find your 1 RM 3 position snatch:
Power position + hang + floor

Workout of the Day
3 rounds for time:
27/19 calories on the rower
21 handstand push-ups
15 power cleans (135/93)
9 thrusters

Post your scores to the Whiteboard.

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Tuesday – 010317

January 2, 2017, 5:13 pm

≫ Next: Monday – 011617

≪ Previous: Friday – 123016

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Margarita is getting faster on her rope climbs!

Warm-up/Pistol Mobility
On your own, run 400 meters, then perform 3 rounds not for time:
20 Terminal knee extensions
10 rig assisted band rows (3 second hold)
6 pull-up retractions

We will go over and do as a class a lateral distracted hip mobilization and an ankle mobilization that should make your pistols feel near perfect!

Workout of the Day
“Mary”
As many rounds as possible in 20 min:
5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups

If you can’t do handstand push-ups, you will grab a bar and do 5 heavy push presses per round instead.  Scale the pistols to a box, bench, or sit to a band in the rig but be aware we are going to need pull-up space.  If you aren’t very good at pull-ups, please cut the reps down so this workout is basically you doing pull-ups for 20 minutes.  Scale the pull-ups down to jumping.

Post your scores to the Whiteboard.

Monday – 011617

January 15, 2017, 6:55 pm

≫ Next: Wednesday – 020117

≪ Previous: Tuesday – 010317

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Welcome back Veronica!

Warm-up
As a class, run 800 meters, then 3 rounds not for time:
10 protract/retract push-ups
8 goblet mobility squats with 3 pushes on each leg for ankle mobility
6 overhead kettlebell T-spine stretch

Spend 2 minutes on each arm as a class doing a banded overhead lat stretch.

Workout of the Day
For time:
50 GHD sit-ups
40 standing lunges (total, 135/93)
30 handstand push-ups
20 bar facing burpees
10 thrusters

This workout is capped at 20 minutes.  Scale to finish!   If you aren’t going to do GHD sit-ups, you will do 100 Abmat sit-ups instead.  If you can’t do HSPU, you will grab dumbbells or kettlebells and do 30 relatively heavy push presses instead.

Post your scores to the Whiteboard.

Wednesday – 020117

January 31, 2017, 5:00 pm

≫ Next: Tuesday – 022117

≪ Previous: Monday – 011617

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Anne’s husband Lupe is one of our newest members!

Tomorrow I leave for Vermont on a ski trip!  I’ll be gone for a few days so please be nice to Scot, Chey, and Hannah. . .oh and maybe Daniel.  If there is anything you need to ask me, I will do my best to get to it before I leave!  Thanks guys and it’s because of my awesome coaching staff and crew around me that I get to take this trip and not have a worry in the world about the gym.  You guys truly are the best and I want you to know how thankful I am for you.

Workout of the Day
In Teams of 2:
AMRAP in 7 minutes of power snatches (135/93)
Rest 2 minutes
AMRAP in 7 minutes of handstand push-ups
Rest 2 minutes
AMRAP in 7 minutes of box jump overs (24/20)
Rest 2 minutes
AMCAP in 7 minutes on the Assault Bike

Total reps of each movement SEPARATELY will be your score for this workout.

Post your scores to the Whiteboard.

Tuesday – 022117

February 20, 2017, 5:00 pm

≫ Next: Thursday – 030217

≪ Previous: Wednesday – 020117

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Thanks to coach Hannah, Amanda can now do bar muscle-ups!

Warm-up/Injury Prevention
3 rounds not for time:
30 seconds of CrossFit Endurance wall drill
8 single arm kettlebell presses (per arm)
8 good mornings with empty barbell
6 pull-up retractions (hold 1 second at the top, hold a deep stretch in the bottom for 6 seconds)

then,

90 seconds of a bird/dog hold switching sides every 15 seconds

Workout of the Day
AMRAP in 25 minutes:
12 chest-to-bar pull-ups
9 handstand push-ups
6 deadlifts (315/223)
300 meter run

Scale the pull-ups as normal.  Keep the CTB but cut the reps down if needbe.  Instead of handstand push-ups, you will do dumbbell push presses.  The deadlifts should be the heaviest you have done in a workout before, but broken up no more than twice each round.  And yes, we have a 300 meter mark now.

Post your scores to the Whiteboard.

Thursday – 030217

March 1, 2017, 5:59 pm

≫ Next: Monday – 031317

≪ Previous: Tuesday – 022117

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With some help from coach Hannah, Erin’s pistols are coming around.  At eXalted, it is about so much more than just coming to the gym and sweating. Are you improving/increasing your aresenal of skills? Workouts become much more fun when you unlock new skills, when you starting doing things you weren’t doing before. It reinvigorates your desire to workout and get your butt to the gym each and every day.

Today is going to be a “modest” day because the next Open workout is released Thursday night and of course none of us know what that is going to be.  If you are doing the Open and are taking it serious, I recommend recovering today with maybe a long row or a long EMOM.  Tomorrow’s workout will the the Open workout again.  ALSO!  We are having our own “Friday Night Lights” Friday night after the 6 p.m. class.  If you are taking part in the Open and like a higher energy environment, this will be the best time to do the workout!  It is an open invitation so invite anyone who might want to come.  Also, feel free to bring any food and/or drinks if you want.  On to 17.2!

Olympic
Snatch deadlift to power position + snatch high pull + 2 snatches

Workout of the Day
AMRAP in 10 minutes:
10 front squats (135/93)
10 handstand push-ups

Post your scores to the Whiteboard.

Monday – 031317

March 12, 2017, 5:04 pm

≫ Next: Friday – 031717

≪ Previous: Thursday – 030217

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Scott P is back in the mornings!

EMOM
EMOM for 20 minutes:
Every 1st minute, perform a front rack hold with 245/173.
Every 2nd minute, perform 2 legless rope climbs.
Every 3rd minute, perform 15 unbroken wall-balls.
Every 4th minute, rest.

Workout of the Day
21-15-9
Power cleans (135/93)
Bar facing burpees
Handstand push-ups

This workout is capped at 16 minutes.

Post your scores to the Whiteboard.

Friday – 031717

March 16, 2017, 5:34 pm

≫ Next: Friday – 040717

≪ Previous: Monday – 031317

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Click here to view the embedded video.

And your repeat for this year is. . .16.4!

This is a great workout for Friday Night Lights, I will see you all Friday night to get it done!

Warm-up/Injury Prevention
On your own, ride the Assault Bike for 5 minutes, then 3 rounds for quality:
6 Kettlebell T-spine stretches (5 second hold)
8 Good mornings with empty barbell
6 Goblet mobility squats
1 minute bird dog hold, switch sides every 15 seconds

Workout of the Day
WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Post your scores to the Whiteboard.

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Friday – 040717

April 6, 2017, 5:00 pm

≫ Next: Thursday – 041317

≪ Previous: Friday – 031717

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Andrew keeps getting stronger!

EMOM
EMOM for 12 minutes:
Every odd minute, perform 8 reps of a supinated grip bent over row, going AHAP.
Every even minute, perform an unbroken set of bar muscle-ups that challenges you.

Score for this will be highest weight done on the bent over rows.  Don’t kill yourself (or hands) on the bar muscle-ups, but get something out of them.  If you can’t do bar muscle-ups, you will practice chest-to-bar pull-ups instead.

Workout of the Day
In 15 minutes,
Perform 30 squat snatches (135/93)
In remaining time, perform AMRAP of
10 walking lunge steps (total, 5 out, 5 back)
10 handstand push-ups

Shoot to give yourself no less than 10 minutes on the AMRAP.  I would rather you go heavier and power snatch than stay light, do the squat snatches, and the lunges end up being too light.  If you can do HSPU but can’t consistently knock out 10 unbroken, cut the reps down per round.

Post your scores to the Whiteboard.

Thursday – 041317

April 12, 2017, 5:33 pm

≫ Next: Wednesday – 041917

≪ Previous: Friday – 040717

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Not to be outdone, Kyle a.k.a. Spiderman getting his feet nice and high too!

Strength
Front Squat
Find your 1 rep max.

Perform our laterally distracted hip mobilization before you start this lift.

Workout of the Day
For time:
20 muscle-ups
40 handstand push-ups
60 calories on rower
800 meter run

If you can’t perform muscle-ups, you will do 25 ring pull-ups instead.  If you can do HSPU and muscle-ups but the prescribed volume is asking too much, stick with a full ROM but cut the repetitions down.  This workout is capped at 20 minutes.  Other than that, you should be good to go!

Post your scores to the Whiteboard.

Wednesday – 041917

April 18, 2017, 5:23 pm

≫ Next: Friday – 042817

≪ Previous: Thursday – 041317

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Brenda making jump overs look easy.

Injury Prevention
Complete for quality:
30 face pulls (one second hold)
20 straight arm press throughs in a handstand

2 minute banded bully stretch on each arm

Workout of the Day
TEAMS OF 2:

In 30 minutes,
200/140 calories on the Assault Bike, alternate every 10/7 calories.
In remaining time, perform AMRAP of
40 kettlebell swings (70/53)
30 handstand push-ups
20 burpee box jump overs (24/20)

Divide the work of the AMRAP up however you like.

Post your scores to the Whiteboard.

Friday – 042817

April 27, 2017, 5:00 pm

≫ Next: Friday – 050517

≪ Previous: Wednesday – 041917

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Brittany is still doing awesome 35 weeks in! That’s going to be one strong baby.

Warm-up
On your own, row 1000 meters, then
3 rounds NOT for time:
Run in jump rope for 30 seconds
Frankenstein walk length of the gym
8 handstand head press throughs or “shoulder pulses”
6 Goblet mobility squats

Workout of the Day
2 rounds:
In 10 minutes,
Run 1000 meters, in remaining time perform AMRAP of
8 handstand push-ups
4 squat cleans (165/113)

Rest 3 minutes between rounds.

You will have one TOTAL score for this workout.  When you start the second 10 minute round, pick up from where you left off the first 10 minutes.

Post your scores to the Whiteboard.

Friday – 050517

May 4, 2017, 4:52 pm

≫ Next: Thursday – 051117

≪ Previous: Friday – 042817

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Theresa overhead squatting at 5 a.m.!

Don’t forget!  Tonight is our Cinco de Mayo party!  There will be food, drinks, desserts, games, and pinatas for the kids!  Please come hungry as it appears as if there is going to be plenty of food.  Also. . .did someone say margaritas?

E2MOM
E2MOM (Every 2nd Minute on the Minute) for 20 minutes:
Perform 5 strict handstand push-ups then 5 kipping handstand push-ups. If you are good at handstand push-ups, go to a deficit. If you can kip, but cannot do strict to the same depth, you will do 2 negatives, and then 5 kipping handstand push-ups. There is no score for this EMOM.

Workout of the Day
In 12 minutes, perform AMRAP
21 wall-balls (20/14)
15 pull-ups
9 snatches (95/63)

Post your scores to the Whiteboard.