WOD 100113

Buy In
Row 400M
2 High Knees
1 Toy Soldier
21 -15-9
PVC Thrusters
Ring Rows
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WOD
Run 400M
10 Muscle Ups
20 Deadlifts 225/165
Run 200M
30 Reverse Wall Balls
40 Kettlebells 70/52
Run 200M
50 Jumping Lunges
60 Ring Push Ups
Run 200M
70 Jumping Air Squats
80 Sit Ups
Run 200M
90 Double Unders
100 Single Jump Ropes
Run 400M
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Cash Out
2 Min. Couch stretch
Samson stretch w/ hamstring stretch after each one
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All  Militia Box Halloween shirts are on sale for $10. Please Buy them and get them off my hands. Wear the stink into them all month. YAAAAA Halloween Month!!!!

Halloween WOD October 25th @ 6:30 P.M. Stew and Brew. Everyone bring their own homemade soup or stew to share and beverage of choice to share...or not. If you don't feel like bringing a soup or chili or stew you can bring chips and salsa or appetizers or bread to dip or DESSERT!!!!! We will try to have a bonfire if our pile is dried out. Kids are welcome and please have them dress up. We will have kid games with prizes for the winners. Adults dress up too. Make sure you will be able to work out in it because there will be a WOD before we party.

WOD 093013

 

Buy In
Row 400M
3 High Knees
3 Toy Soldiers
2 Rounds
20 Jumping Air Squats
20 Push Ups
20 Ring Rows
20 Sit Ups
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WOD
21-18-15-12-9-6-3
Walking lunge steps
Thrusters 95/65
Pull-ups
Knees to elbows
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Cash Out
Forearm mobility
(getting on your hands and knees and placing your hands, fingertips towards the knees, and rotating your wrists clockwise 20 times and counter clockwise 20 times)
LAX ball forearm rollout on a box
Calf stretch on a box and against a wall
___________________
It's October. Please get your dues in.

WOD 092713

 

Buy In
Row 400M
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
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WOD
8 Rounds
20 Pull Row for Calories
1 minute time cap for the 20 pulls
3 minute rest between each round
Score is total calories for 8 rounds
Since we only have 3 rowers please cycle through the rowers during the rest times
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Cash Out
Roll out Back
LAX ball scapula roll out
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We have a WOD this Saturday at 1:30

WOD 092613

 

Buy In
Row 500M
3 High Knees
2 Toy Soldiers
2 Rounds
10 Jumping Air Squats
10 PVC Pass Throughs
10 Push Ups
10 Ring Dips
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WOD
One Sally Up...One Sally Down...
Back Squats 135/95...You'll See
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Cash Out
Hamstring Flossing
Hamstring Stretching
Couch Stretch

Welcome to The Box Jeff!!
YOGA 6:30 Tonight!!!! Show up. Free for members.

WOD 092513

 

Buy In
Row 400M
3 Rounds
5 Wall Walks
5 Skin The Cats
10 Pull Ups
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WOD
50 Double Unders
10 Muscle Ups
30 Burpees
50 Double Unders
20 Burpees
50 Double Unders
10 Burpees
50 Double Unders
10 Muscle Ups
50 Double Unders
5 Burpees
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Cash Out
Calf Stretch on wall/box
Roll Calves on roller
Roll Pec's on wall with LAX ball

Don't be fooled by a scary-sounding workout of the day (WOD) such as “Death by Burpees.” It's not literal, people. But it's understandable why you might think so. “CrossFit is known for its intensity. When people who are new to CrossFit don't know how to gauge that intensity, they may feel nauseous or sick,” says Yumi Lee, a Reebok athlete and celebrity trainer to Jessica Alba and Hugh Jackman. Intensity isn't something you add right away. At a good CrossFit gym, or “box” as they're called, coaches will help you build a foundation, teaching you about technique and consistency. Once you've got those down, then you can add intensity. Without proper form, there's no point to add speed or volume because you won’t make any fitness gains and may injure yourself.

If you still start to feel bad mid-WOD, stop and let your body recover, Lee advises. “Learning the difference between discomfort—which is common—and pain—which is uncommon and can be avoided—is part of the learning process when starting Crossfit,” adds Noah Abbott, a coach at CrossFit South Brooklyn. “It's okay to be uncomfortable, tired, and sore, but it's not okay to be in respiratory distress, exhausted to the point of systemic failure, or injured.”

Fight Gone Bad

TMB Yoga Thursday 6:30

 

 

Buy In
Row 400M
3 High Knees
2 Toy Soldiers
2 Rounds
15 Med Ball Squat Clean and Jerks
15 Jumping Air Squats
15 Push Ups
10 Ring Dips
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WOD
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
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Cash out
2 Min ea leg Couch Stretch on wall
Roll back out on roller

YOGA 6:30 Thursday w Dr. McConnell

The 12 Biggest Myths About CrossFit

Myth # 1 of 12

Before you decide this program is too intense, manly, dangerous, or whatever your excuse is, learn the facts. You just may find yourself signing up at a box.

With any activity, there's always a risk of injury. But don't blame it entirely on the sport, especially one like CrossFit that is set up to mimic everyday movements and to help strengthen muscles in a safe way and to prevent injury. Problems happen when you stop listening to your body. If something feels weird, it's hard for a trainer to know unless you say something. They're not inside your head, so speak up. Same goes if something is too heavy—simply don’t lift it. It is completely normal to experience soreness after every good workoutt: drinking lots of water to stay hydrated and a recovery shake to ease screaming muscles, and eating omega 3s throughout the day is a great way to reduce inflammation and soreness.

WOD 092313

 

Buy in
Run/Row 400
2 Rounds
10 PVC Pass Throughs
10 PVC Overhead Squats
10 Pull Ups
10 Push ups
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WOD
45/30 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115/80 pound Overhead squat, 25 reps
50 Toes-to-bar
185/130 pound Overhead squat, 10 reps
20 GHD back Ext.
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Cash out
LAX Ball T-Spine shoulder mobility
Hamstring Flossing

WOD 092013

 

Buy In
Row/Run 500M
3 High Knees
2 Toy Soldiers
2 Rounds
15 PVC Overhead Squats
15 Push Ups
10 Pull Ups
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WOD
21-15-9
Turkish Get ups
Ring Push ups
Wall Balls
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Cash Out
2 Minute Wall Stretch ea leg
LAX Ball on shoulders/scapulas/pecs against wall
Welcome to The Box Maynard girls!

WOD 091913

Buy In
Row 400M
2 High Knees
2 Toy soldiers
2 Rounds
15 jumping air squats
15 Push ups
WOD
3 Rounds
Run 400
10 Back Squats 135/95
Row 400
15 Handstand Push Ups
Run 400
15 Burpees
Row 400
30 Air Squats

Yoga!!!!6:30 TONIGHT!!!

"DT"

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

 

 

Buy In
Row 600M
3 Rounds
10 Kettlebells
10 Back Ext
10 Push Ups
10 Pull Ups
10 Bergner Warm Ups (deadlift/hang clean/push jerk)
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WOD
Five rounds for time of:
155/110 pound Deadlift, 12 reps
155/110 pound Hang power clean, 9 reps
155/110 pound Push jerk, 6 reps
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Cash Out
Lax Ball forearm roll out on box 1 min. each arm
Lax Ball T spine mobility 2 min total
back roll on roller for 2 min.

YOGA 6:30 on Thursday. Give me your interest on the board. Free for members. Non-members, 3$.

091713

 

Buy In
Run 400
2 Rounds
10 Kettlebell High Pulls
10 PVC Pass Throughs
15 Air Squats
15 Ring Rows
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WOD
Run 400M
10 Tire Flips
1 Rope Climb
20 Push Presses 75/45
1 Rope Climb
30 Box Jumps 30/24
1 Rope Climb
40 Overhead Lunges 45/35 plate
1 Rope Climb
Run 400M
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Cash Out
LAX ball T-Spine Shoulder Mobility
12" or 16" box hip stretch - one knee is kneeling on an ab mat in front of the box while the other knee and foot are laying on top of the box. Try to bring your chest to your knee. 2 rounds of 2 minutes each hip

WOD 091613

 

Buy In
Run 400M
2 Rounds
50 Single Jump Ropes
15 Amens
15 Back Ext
15 Ring Rows
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WOD
"Helen"
3 Rounds
Run 400M
21 KB 1.5/1pood
12 Pull Ups

Rest 5 Minutes

"Annie"
50-40-30-20-10
Double Unders
Sit Ups
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Cash Out
5 Minutes at the Bottom of a squat

Yoga this Thursday @ 6:30. Please sign up on the white board so that we have a head count of who's going to show up. If we want Doc to keep doing this we need a good turn out every week.

091313

 

Buy in
Row 500m
10x3 Bergner Squat Snatches w/ PVC
20 Med Ball Squat Snatches
WOD
5 Rounds
5 Squat Snatches @ 65%
7 Handstand Push Ups
9 Ring Dips
Cash Out
T Spine LAX ball mobility on shoulders

WOD 091213

 

Buy In
Row 400M
3 High Knees
Stretch calves and hamstrings
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WOD
Run to Deerflat and back (aprox. 1.5 miles)
rest 5 minutes
Run to ditch and back(1 mile)
rest 5 mintes
Run driveway twice (half mile)
Mark time.
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Cash Out
Stretch Calves and Hamstrings

There will be no Yoga tonight. It will resume next Thursday at 6:30

WOD 091113

 

Buy In
400M Row
2 High Knees
2 Toy Soldiers
2 Rounds
5 Pull Ups
10 Push ups
15 Back Ext
15 Jumping Air Squats
20 Sit Ups
--------------------------
WOD
5 Rounds
200M Farmer Carry
5 Dead Lifts @ 80% of PR
10 Box Jumps
15 Toes to Bar
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Cash Out
Hamstring Stretch by going into deep lung and sitting back on heel and reaching for toes.
Roll Hamstring and calves on roller
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No Yoga this Thursday
Welcome to The Box Josh, Jessica, Kimberly and Erik!!

WOD 091013

 

Buy In
Row 500M
3 Rounds
10 Pass Throughs
10 OH squats w/ PVC pipe
10 Push Ups
---------------------------------
WOD
2 Rounds
Run 400M
10 Front Squats 95/65
Run 400M
10 Overhead Squats 95/65
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Cash out
2 Minute Couch stretch on each leg
LAX ball beneath scapula on floor/arm rotation
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There will not be Yoga this Thursday. It will resume as usual next Thursday.

090913

 

 

Buy In
Row 400
10 Pull Ups
10 Knees to Elbows
15 Air Squats
15 Back Ext
20 Sit Ups
20 Push ups

WOD
5 Rope Climbs
5 Clean and Jerks 135/95
4 Rope Climbs
4 Clean and Jerks 145/105
3 Rope Climbs
3 Clean and Jerks 155/115
2 Rope Climbs
2 Clean and Jerks 165/125
1 Rope Climb
1 Clean and Jerk 175/135

Cash Out
LAX ball roll on pecks and scapula's on wall.
Hamstring and calf stretch on post - Laying down, one leg strait up, one leg to the side of post. Use rubber bands to pull toes towards you for more stretch.

Half Price October. Bring a friend who has never been here and they get the month of October for half price and you get $5 each new person off your membership.
YOGA Thursday night at 6:30.

Isabel

Buy In
Row 400M
20 PVC Pass Throughs
20 Back Ext
20 Ring Rows
20 Med Ball Clean and jerks

WOD
30 Snatches 135/95

Cash Out
Shoulder Mobility
Lower back stretches

090513

 

100 Burpees
@ the top of every minute 5 Pull Ups

YOGA!!! 6:30 p.m. We need the mobility and stretching!! Yoga is now a part of The Box. Free to members but visitors are $3.00.
Please get your dues in, it's the beginning of the month.

090413

Nice job Josh for taking 3rd place in the Crosstown throw down!!!

 

Buy In
Run 800M
3rounds
10 PVC Thrusters
10 jumping Air Squats
10 Push Ups
10 Back Ext.
--------------------------------
WOD
20 Min AMRAP
5 Man Makers 40/30
10 Box Jumps 24/20
15 Push Ups
20 Double Unders
---------------------------------
Cash Out
Couch Stretch
2 min. each leg w/ hands on floor
2 min each leg w/ pvc pipe pushing against wall
__________________________
It's the beginning of the month. Don't forget your dues
It's half price October for a friend if you have one you are thinking about bringing. $35 for a friend and $5 off your October dues if you get a friend to sign up for October. And don't forget that in January we will still have our "join in January and get February free!"

 

090313

Congratulations Kodi - #1 in the Crossfit kids comp.

 

Buy In
2 Rounds
Row 300M on 10
10 Pull Ups
15 Push Ups
20 Air Squats
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WOD
10-9-8-7-6-5-4-3-2-1
Power Cleans
Ring Dips
Pistols
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Cash Out
Shoulder Mobility w/ lax ball
Roll Hamstrings out with roller
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Don't forget about Yoga on Thursday at 6:30. We need the stretch and mobility after a hard week of working out.

Labor Day

1st, 2nd and 3rd Place in Teen Competition

Nice job!

 

The Sevens
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters 135/95
7 Knees to elbows
7 Deadlifts 245/160
7 Burpees
7 Kettlebell swings, 2 pood/1.5 pood
7 Pull-ups
We will only have a 5:30 A.M., 8:30 A.M., and a 1:30 P.M. There will not be any other workouts for the rest of the day, but you are welcome to come and work out on your own as usual.
Have a great Labor Day.
It's the 1st of the month, please get your dues in.