Author Archives: Carrie

16 October 2014

REMINDER:  THERE IS STILL TIME TO SIGN UP FOR THE PERFORMANCE, NUTRITION, AND LIFESTYLE CHALLENGE! 

We had a great information session tonight at Max Muscle Springfield for the Lifestyle Challenge kicking off this Saturday (18 October).  If you were not able to make it for the info session, but still want to participate, there is still time to sign up and participate in the challenge!  You can sign up online via the google docs spreadsheet link below and we will send you all the necessary information regarding the challenge to include food guidelines and rules for participation.  I have also provided an information sheet below to answer any immediate questions.   Please feel free to reach out to me or Coach Wayne directly if you have any additional questions or concerns.  

 

We will be launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  The entry fee is $65 for individuals and $120 for couples.   Lets make this the best challenge yet for CFL/CFK! 

 

RULES AND GUIDELINES

 

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

STRENGTH: 

3 Position Snatch

2 x 2 @ 50-60%

3 x 1 @ 70/75/80%

 

WOD: 

AMRAP: 8 Minutes

  • 2 Hang Power Snatch
  • 3 OHS
  • 7 Sit Ups

(A: 115/75; Rx: 95/65; S: 75/55)

 

 

CORE:  

50 KB Twists (53/35)

 

 

 

 

15 October 2014

REMINDER:  CHALLENGE INFORMATION SESSION TONIGHT AT MAX MUSCLE SPRINGFIELD!

 Hey CFL/CFK, this is just a reminder that we are hosting an information session tonight for the upcoming Nutrition, Lifestyle and Performance Challenge at Max Muscle Springfield at 7 p.m. Anyone interested in doing the 4-week challenge is encouraged to come to the meeting to get more information. The meeting will also serve as an opportunity to collect initial data that will be used for the challenge. During the meeting, the team at Max Muscle will also be conducting individual assessments that will be incorporated into your individual data. Over the last few months I have received a ton of requests for another challenge before the holidays, so we are delivering one to you! However, the sign up sheet is still a little on the light side. To make the challenge effective we need at least 15 members to participate. If we don’t have at least 15 after this evening, we will need to postpone until after the New Year. So if you have any questions or concerns regarding the challenge, I have provided a link to an information sheet below to answer some preliminary questions regarding the challenge format as well as some rules and guidelines prior to the meeting tonight. I encourage you to sign up and/or come out tonight to Max Muscle to learn what it is about!

Max Muscle is located off Backlick Rd at 7000 Brookfield Plaza in Springfield, VA (across from the Outback).

Help us make this the best challenge yet for CFL/CFK! 

Rules and Guidelines 

REMINDER:   PERFORMANCE-NUTRITION-LIFESTYLE CHALLENGE SIGN UP:  

We will be launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  Below is a link to register for the 4-week challenge.  The entry fee is $65 for individuals and $120 for couples. We will host an information session on Wednesday, 15 October at 7 p.m. at Max Muscle Springfield (7000 Brookfield Plaza, Springfield, VA 22150).   The information session will provide you with all the rules and guidelines for challenge participation as well as serve as the initial weigh in and measurements.   You can either sign up online via the google docs spreadsheet below or at the front desk of either gym.

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

SKILL WOD: 

EMOTM:  5 Minutes

  • 3 HSPU
  • 5 Ring Dips
  • 7 Jumping Squats

 

WOD: 

3 RFT:

  • 6 Power Cleans
  • 9 Front Squats
  • Run 400m

(A: 185/125; Rx:  155/115; S: 135/95; S2: 115/75)

 

CORE: 

50 Hip Bridges (A:  Weighted)

 

14 October 2014

REMINDER:   PERFORMANCE-NUTRITION-LIFESTYLE CHALLENGE SIGN UP:  

We will be launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  Below is a link to register for the 4-week challenge.  The entry fee is $65 for individuals and $120 for couples. We will host an information session on Wednesday, 15 October at 7 p.m. at Max Muscle Springfield (7000 Brookfield Plaza, Springfield, VA 22150).   The information session will provide you with all the rules and guidelines for challenge participation as well as serve as the initial weigh in and measurements.   You can either sign up online via the google docs spreadsheet below or at the front desk of either gym.

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

STRENGTH: 

Snatch

2 x 1 @ 80%

3 x 1 @ 85%

 

WOD: 

AMRAP:  12 Minutes

  • 10 KB Swings
  • 10 KB Goblet Squats
  • 10 KB SDHP
  • 10 KB Cleans

(A:  70/53; Rx: 53/35; S: 35/24)

 

 

CORE:  

40 Supermans with 3-second hold

 

 

13 October 2014

 

COLUMBUS DAY HOLIDAY SCHEDULE:  Reminder, on Monday we will offer an abbreviated class schedule due to the holiday.  At CrossFit Liberation, we will run the 10:30 a.m. class only, at CrossFit Kingstowne we will run the 9 a.m. class as well as offer an optional 10 a.m. class.  All other classes will be canceled.

 

REMINDER:   PERFORMANCE-NUTRITION-LIFESTYLE CHALLENGE SIGN UP:  

We will be launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  Below is a link to register for the 4-week challenge.  The entry fee is $65 for individuals and $120 for couples. We will host an information session on Wednesday, 15 October at 7 p.m. at Max Muscle Springfield (7000 Brookfield Plaza, Springfield, VA 22150).   The information session will provide you with all the rules and guidelines for challenge participation as well as serve as the initial weigh in and measurements.   You can either sign up online via the google docs spreadsheet below or at the front desk of either gym.

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

COLUMBUS DAY WOD: 

“ABBATE”

For Time:

  • Run 1 Mile
  • 21 Clean and Jerks (155/105)
  • Run 800m
  • 21 Clean and Jerks (155/105)
  • Run 1 Mile

 

CORE: 

Tabata Sit Ups

12 October 2014

COLUMBUS DAY HOLIDAY SCHEDULE:  On Monday we will offer an abbreviated class schedule due to the holiday.  At CrossFit Liberation, we will run the 10:30 a.m. class only, at CrossFit Kingstowne we will run the 9 a.m. class as well as offer a 10 a.m. class.  All other classes will be canceled.

 

PERFORMANCE-NUTRITION-LIFESTYLE CHALLENGE SIGN UP:  

We will be launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  Below is a link to register for the 4-week challenge.  The entry fee is $65 for individuals and $120 for couples. We will host an information session on Wednesday, 15 October at 7 p.m. at Max Muscle Springfield (7000 Brookfield Plaza, Springfield, VA 22150).   The information session will provide you will all the rules and guidelines for challenge participation as well as serve as the initial weight in and measurements.   You can either sign up online via the google docs spreadsheet below or at the front desk of either gym.

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

 

SUNDAY CLASSES: 

 

CrossFit Liberation:

Open Gym:  10 a.m. to 11 a.m.

Free Intro Class:  11 a.m. to 12 p.m.

 

CrossFit Kingstowne: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.

 

 

11 October 2014

COLUMBUS DAY HOLIDAY SCHEDULE:  On Monday we will offer an abbreviated class schedule due to the holiday.  At CrossFit Liberation, we will run the 10:30 a.m. class only, at CrossFit Kingstowne we will run the 9 a.m. class as well as offer a 10 a.m. class.  All other classes will be canceled.

 

SATURDAY FREE INTRO CLASS: 

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12 p.m.

 

WARRIOR (0900 @ CFK Only): 

“Holleyman”

30 RFT:

  • 5 Wall Balls (20/14)
  • 3 HSPU
  • 1 Power Clean (Rx: 225/155: S: 185/125; S2: 135/95)

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

Partner Fran:

  • Run 400m
  • 100 Thrusters (95/65)
  • 100 Pull Ups
  • Run 400m

 

CORE:  

Partner Leg Toss (30 each partner)

 

 

10 October 2014

ANNOUNCEMENT: 

We will be launching a 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  Below is a link to register for the 4-week challenge.  The entry fee is $65 for individuals and $120 for couples. We will host an information session at CrossFit Liberation on Wednesday, 15 October at 7 p.m. (this will be in place of the regular 7 p.m. class) and at CrossFit Kingstowne on Wednesday, 15 October at 7:30 p.m.   The information session will provide you will all the rules and guidelines for challenge participation.   You can either sign up online via the google docs spreadsheet below or at the front desk of either gym.

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

STRENGTH: 

Pause Back Squat

5/5/5/5/5 @ 65%

 

WOD: 

EMOTM:  21 Minutes

Minute 1:  10 KB Swings (A:  12 Swings; S:  8 Swings) (A:  70/53; Rx: 53/35; S: 35/24)

Minute 2:  10 DB Box Step Ups (A: 12 Steps ; S: 8 Step) (A: 65/45; Rx: 45/25; S: 35/15)

Minute 3:  10 Calorie Row

Repeat 7 more times.

 

CORE:  

50 KB Halos (25 Each Side)

 

 

 

9 October 2014

ANNOUNCEMENT: 

We will be launching a 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  Below is a link to register for the 4-week challenge.  The entry fee is $65 for individuals and $120 for couples. We will host an information session at CrossFit Liberation on Wednesday, 15 October at 7 p.m. (this will be in place of the regular 7 p.m. class) and at CrossFit Kingstowne on Wednesday, 15 October at 7:30 p.m.   The information session will provide you will all the rules and guidelines for challenge participation.  The CFL/CFK  PNL Challenge is a 4-week challenge designed to help give you the tools to establish a healthier life style.   This is not a diet, but rather a path to helping you identify and implement better eating habits and as a result improve your overall well being with the added benefit of enhancing performance in the gym.   However, the challenge does not just focus solely on nutrition, but also encourages better sleep and recovery habits, stress reduction as well as healthy supplementation.   We often have members who are looking to make positive changes in their lives, but are at a loss as to where to start.  The challenge is designed to help you get started and give you the tools to assess and identify areas in your life that may need improvement, while at the same time holding each other accountable in a fun and friendly competition.   We have had so many great success stories over the years with each challenge we have completed.  So if you have been struggling with how to achieve your goals not just in the gym but in your daily lives…I encourage you to sign up and take the first step!   You can either sign up online via the google docs spreadsheet below or at the front desk of either gym.

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

 

 

SKILL: 

Review Toes To Bar (Strict, Kip)

Tabata:  TTB

 

WOD:  

AMRAP:  12 Minutes

  • 5 Power Cleans (A:  155/105; Rx:  135/95; S: 115/75)
  • 10 Wall Balls (20/14)
  • 100 Sprint

 

CORE:  

40 BB Landmines (65/45)

 

 

8 October 2014

 

STRENGTH: 

Snatch Push Press + OH Squat

3+2/3+2/3+2 @ 70%

 

WOD: 

AMRAP: 10 Minutes

  • 5 Hang Snatch
  • 5 DUs
  • 10 Hang Snatch
  • 10 DUs
  • 15 Hang Snatch
  • 15 DUs
  • Etc…

 

*** Add 5 Reps to each movement each round

(A: 115/75; Rx: 95/65; S: 75/55)

 

CORE:

40 Oblique Plank Crunch (20 each leg)

 

 

7 October 2014

SKILL: 

Row Intervals

  • Row 1000m
  • Rest 4 Minutes
  • Row 1000m

 

WOD: 

Open WOD 11.2

AMRAP:  15 Minutes

  • 9 Deadlifts (155/105)
  • 12 Push Ups
  • 15 Box Jumps (24/20)

 

CORE: 

100 two-count bicycle crunches