CrossFit Fusion

The post is going up early!!  We’re on our way to Pennsylvania to compete in the Civilian Military Combine.  We have four teams representing CrossFit Fusion … Team 1 Dan, Elizabeth and Muddy.  Team 2 Jeanine, Jim and Dana, Team 3 John and Josh, and Team 4 aka “Team German” is Damien, John, Patty and Vonnes.  I’ll be sure to post some pics on Fusion Facebook when I get the chance.  We’ll be doing a CrossFit competition first and then head out to a five mile obstacle course.  The score is a combination of the CrossFit wod and the obstacle course.  Wish us luck!!!

The class schedule for Saturday and Sunday is 10 a.m.

CROSSFIT WOD:

400 meter run

50 squats

40 box jumps 24″/20″

30 power cleans 135#/95#

20 double unders

10 burpees

400 meter run

 

World-Class Fitness in 100 Words – by Coach Greg Glassman:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch.  Similarly, master the basics of gymnastics: pull-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense. Regularly learn and play new sports.  

STRENGTH:

Push press:

5 x 5

CROSSFIT WOD:

amrap 12 min:

200 meter row

15 double unders

10 sdhp w kettlebell 53#/35#

5 pushups w/hand release

 

Another great day at Fusion!!  I’ve noticed there’s only a few of you who hit PR’s this month.  Please put any PR that you achieve on the board each month.  A PR is your personal record.  It could be stringing 4 double unders in a row or jumping on a 20″ box instead of 11″  or getting your first muscle up.  You get the picture.  This is your chance to brag!! Put it on the board!!

I’m going to say this again, sorry.  There’s no 8 am class this Saturday!! Sorry for any inconvenience.  There will be a 10 am class as usual.  Be sure to pick up your t shirts and tanks that you ordered.  They look awesome.  If you didn’t order any, I did order some extra sizes.  It’s not too late to get one.

This weekend we have a team of 12 of us going to PA to compete in the Civilian Military Combine.  We have a 10 minute CrossFit competition in the “pit” before doing a 5 mile obstacle course.  We’re all fired up and ready to get some!!  I’ll try to post some pics on Fusion Face Book throughout the day.

CROSSFIT WOD:

“Nancy”

5 rounds

400 meter run

15 overhead squats 95#/65#

 

I’m really proud of everyone today!!  You all looked great.  Many of you that have been doing box handstand pushups made a bold move to the wall.  Keep the momentum going!!  Put Monday, Memorial Day aside for our CrossFit party on the beach out East!!  I’ll program an awesome wod to do beach style.  Don’t worry, if you don’t do the beach wod, you can still attend.

Men’s t shirts and ladies burnout tanks are in as well as customized wod journals to track your progress.  Get them while they last!!

This weekend is the Civilian Military Combine competition in PA.  There are about 12 of us going as a team to kick some major ass!!  Wish us luck.  There won’t be an 8 a.m. class this Saturday only!!

STRENGTH:

Sumo Deadlift

5 x 5

CROSSFIT WOD:

3 rds:

500 meter row

21 kb swings 53#/35#

12 burpee box jumps 24″/20″

I’d like to open my family’s beach house to everyone at Fusion to start the Summer off with a Memorial Day party.  Monday seems to be the day that works for almost all of you that let me know you were interested.  Let’s start a list of who is coming.  I think it would be a great idea to do a pot luck kind of a get together to make sure we have enough food, being that we will be working out in the morning to start the day off!!

The 30 day Paleo challenge will be over Wednesday, May 23rd.  I’ll be taking pics from that day on.  I’d like to get them all done in those two days, if possible. 

Customized workout journals are in.  I have another 20 and they tend to go fast.  T shirts and tanks for the ladies will be in this week.  I’m hoping to pick them up tomorrow.

Also, there’s been a change in the schedule this Saturday only.   The 8 am class will not be open.  The 10 am class will be open Saturday and Sunday as usual.  Sorry for any incovenience.  This is only for this Saturday!

STRENGTH:

Bench press

5 x 3

CROSSFIT WOD:

amrap 15 min:

3 handstand push ups

6 power snatch 115#/85#

9 wall balls 20#/14#