WOD NEW YEAR

To Be Determined
We are only having a 1:30 class. the plan is to do 5 sets of 5 squat cleans, but if we have a ton of people we will impromptu a team wod.
Also, sign up for your team.

WOD 123112

4 Rounds 

Rope Climb

Farmer carry #45/25 From east wall to west wall 

5 Handstand Pushups w/ dumbbells

5 Man Makers #45/25

Weighted Lunges back to west wall

We will have a 5:30 a.m., 8:30 a.m. and a 1:30 p.m. today. Tuesday we will only be having a 1:30. The gym will resume to it's normal hours on Wednesday. For those of you who are entering our biggest winner contest you may sign up for your appropriate teams on your team white boards and it all starts on Jan. 1st. I will print out the rules and you may grab one from the gym. You may put your $50 in the yellow envelope with your name on it saying paid. Any questions, please ask me, but research your team on the blogs linked to my blog.

12 Days of Christmas

 

1 Muscle Up

2 Deadlifts 135/95

3 Handstand Push Ups

4 Front Squats 135/95

5 Pull Ups

6 Power Cleans 135/95

7 Push Ups

8 Kettlebells

9 Burpees

10 Toes to bar

11 Wallballs

12 Man Ups

All of this is done just like the song 12 Days of Christmas.

Our workout will be the same in the morning classes as in the 5:30 p.m. class. I'm making a big pot of chicken soup so bring what you want and we'll hang out a bit after we workout, eat, be merry and send you home to get on with your Christmas weekend. We at The Box love you all and thank you for being part of our very extended family.

 

WOD 122012

Deadlift 3-3-3-3-3
increase weight each time
friday, 530PM, Party

Happy Birthday Jessica

3 Rounds
10 Handstand Push Ups
10 Cartwheels
10 Snatches #85/55
5 Tire Flips
2 Rope Climbs
20 Double Unders
20 Sit Ups
Welcome to The Box Jackson!!!
CONGRATULATIONS BRAD B ON GETTING YOUR MUSCLEUPS!!!
Friday's schedule - 5:30 a.m., 8:30 a.m., 5:30 P.M. is the Christmas WOD and party. I'm making a big pot of soup, you can bring what you want for a side dish and what you want to drink.
Christmas week there will be no trainers in the gym.
December 31st I will have a 5:30 a.m., an 8:30 a.m. and a 1:30 p.m. but that's all.
On Jan 1st I'll only have a 1:30 p.m. and that's when our biggest winner will start.

FRAN

21-15-9
Thrusters 95/65
Pull Ups
O.K. Friday, the only classes that will be held will be 530 A.M., 8:30 A.M. and 5:30 P.M. will be a little Millitia Box Party. I'll make a big pot of soup, you bring what ever you want and BYOB and don't forget the kids. I know you all have Christmas plans so it won't be a long party, just a small one to enjoy each others company in.
We will be closed the whole week of Christmas.
I will let you know about the classes on New Years Eve and New Years Day.

WOD 121712

10 Pistols
20 Knees to Elbows
30 Burpees
40 Box Jumps
50 Ring Dips
40 Squats
30 Burpees
20 Knees to Elbows
10 Pistols
O.K. Phone techies, try looking up "My Fit Pal" you can track your food for your "biggest winner" and friend people on your team so you can all see what each other is eating. It's pretty cool. You set your daily calorie count, then you log in what you eat and it counts your calories. If you don't know, you take a picture of it and it calculates it for you. Check it out.
Also, there will just be a 5:30 WOD on Friday so we can all workout and eat food. Invite anyone you like to partake in the festivities and check out what an awesome gym you belong to.
Also, we will not have coaches leading classes the week of Christmas. The gym is always open for anyone to come in and work out. I'll let you know if anyone is planning to go in at a regular time so you may join them.

WOD 121412

 

10 Burpees

15 Hang Snatches
10 Burpees
15 Power Snatches
10 Burpees
15 Squat Snatches
10 Burpees
CONGRATULATIONS CLAYTON FOR GETTING YOUR MUSCLE UPS!!!
I am doing one last order of sweatshirts today. If you would like a hammer guy sweatshirt, text me at 989-8307 and let me know your color and size. They should be here by Christmas if you wanted to get one as a present.

WOD 121312

9-6-3
Thruster #165/115
Muscle Ups
Christmas WOD Friday 12/21/12 @ 5:30. We'll do a WOD, I'll make a big pot of soup and you can bring a small dish if you want, anything will do. Bring your own drinks, don't forget to bring drinks for your kids, we seem to forget about them. : ( Let me know if you might make it.

WOD 121212

Row 500 calories
Teams of 3.
Row 1 Minute, rest while teammates are rowing.
Your time it takes to row 500 calories is your score.
There is another crossfit workout at the Reebok outlet on Saturday from 8:00 to 12:00, you will get 40% off everything in the store if you participate.

WOD 121112

1 Rope Climb
30 Med Ball Squat Cleans into a Wallball #20/14
1 Rope Climb
30 Snatch grip deadlifts #75/45
1 Rope Climb
30 Sumo Deadlift High Pulls #75/45
1 Rope Climb
30 Push Ups
1 Rope Climb
30 Overhead Sqats #75/45
1 Rope Climb
Wear your long socks.
There is only one pink Militia Box shirt left size large and a couple red Mens shirts, Medium and Large. Those are the only ones I ordered $20. They would make good Christmas gifts. We also have gift certificates if you want to give someone a gym membership for Christmas. Buy January, get February free if you've never been a member here.

Grace

30 Clean and Jerks for time @ #135/95
Then
2 Rounds
60 second row for max calories
Don't forget to tell everyone you know about our "pay for January get February Free" deal.
O.K. Ready for some "Biggest Winner" Rules!!!

You must be an active member of the gym, working out at our facility 3 to 6 times a week. If you work out at The Militia Box 3 times a week and do other things like run, do yoga, static heavy lifting, etc...at another facility you can count those workouts for a point. But at least 3 times in a week you must work out at The Militia Box.

Everyone, no matter what diet, is allowed a free day to eat what ever they want. Pick that ONE day and stick to it.

$50 buy in...but you have a chance to earn most of your money back.

Each day you may earn your money back. If you don't get perfect points (a blue star) you lose your days worth of money and it will go into the pot for the winning team.

There is a total of 46 days in this diet. 6 of those days are full cheat days, leaving 40 days to not cheat. Your $50 goes into the pot for the winning team to get. $10 of that $50 will automatically stay in the pot, but you have the chance to win $40 of that back yourself. Each day you follow the point system perfectly you earn a $1 for that day. If  you miss just one of the points or cheat in any way in your eating according to the diet plan you pick you relinquish that daily $1 to the winning teams pot, which in turn brings your team down in points. The winning team on Feb 15th will split the pot of money.

Point System...

1 Point for not going outside the boundaries in your diet plan. If you are unsure if what you are about to stick in your mouth is not part of zone, paleo or Four Hour Body, "DON'T EAT OR DRINK IT!" If you do you lose your point and $1.

1 Point for drinking 64oz of water every day

1 Point for taking your daily fish oil AND vitamin. If you have a problem burping up fish oil, put it in the freezer.

1 Point for exercising that day. (if you work out more than once in a day you still only get one point).

There will be an extra credit point given each day for reading 6 chapters from the New Testament, starting in Matthew and ending in Revalation. What a great way to start the New Year than reading through the New Testament. We all feel that we should eat right, drink enough water, take care of and exercise the body God gave us, take our daily vitamins and fish oil, but we should also take care of the mind and soul that God gave us and feed and water it with His Word.
Extra credit does not negate anything bad you've eaten, but all participants who complete the reading will go into a drawing at the end for a prize.

Each day you must put a star for the previous days accomplishments.
A blue star for a total of 4 points
A red star for a total of 3 points.
A Gold star for a total of 2 points.
A Silver star for a total of 1 point.
A colorful dot when you have done your daily bible reading along with your star.

Posters will be on the wall in the gym.

Josh

21 Overhead Squats 95/65
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups
If anyone is interested in coming and watching a fun fundraising competition that a few of us are in we will be at Crossfit Boise on Chinden close to the fairgrounds in Boise from 8:00 - 12:00. Sport your Militant shirts if you come. Maybe we can all go get some food when it's over.
If you haven't gotten your dues in, please do.

WOD 120612

10-9-8-7-6-5-4-3-2-1
Deadlifts #BW
Ring Dips
Wall to wall sprints
Think about your team...Which one are you going to join...do your research.
ALSO!! This Saturday is my daughter, Dallas's High School Play. One of her assignments for the play was that at least 20 people she invited HAD TO attend. Please if your interested come to Cinderstein at 7:00 on Saturday night at Liberty Charter School. The play will be held in the McKnight Bryant Center, and if you need help finding that building, there are three buildings. The McKnight Bryant Center is the one in the middle. Please do her a favor and come see her play. Her grade is depending on you!! It cost $5 for adults, and $3 for children. December 8th, so this Saturday. Hope to see you there!! Much appreciated if you show! Any questions, just talk to me in the gym. Bring anybody you want. The more the marryer.:D

WOD 120512

60 Push Press 115/75
50 Burpees
40 Snatches 115/75
30 Cal Row
20 Sit Ups
10 Clean and Jerks 115/75
Get your dues in....
Get your cans in...
Welcome back Militants...you know who you are.
Just a heads up, we will be closed the week of Christmans but the gym will be open as usual. I will post if people will be there at certain times to head up a class.
Don't forget we have a very few verse shirts for sale if you would like to get one. Also I will post the rules of our "biggest winner" contest soon. You must be an ACTIVE member of our gym to join the contest. That means at least 3 workouts a week at The Box.
Tell all your friends, if they join in January they can have February FREE!!! It's a great way to start the new year.

Karen

150 Wallballs 20#/14#
Then 5X1 Minute Handstand Holds
For those of you who would like to come watch us kick butt at the foodbank fundraiser for the hungry be at Boise Crossfit on Chinden at 8 a.m. on Saturday morning. They will be taking canned food donations whether you participate or not. So bring your cans to the gym or come watch us and bring some cans, it will be fun. They will also be taking toy donations for "Toys for Tots".   

WOD 120312

10 Minute AMRAP
6 Squat Cleans #135/95
12 Pull Ups
24 Double Unders
Beginning of the month, please get your dues in.
It's December so.....let's think seriously about biggest loser. Don't wait til last minute. Find out what diet you are doing, research it, try it out a bit so it's not such a shock in January.
I will have a hand out this week explaining the contest in detail.
There is a limited number of verse shirts available for Christmas presents if anyone is interested. $20 a shirt.