Tuesday 01.27.15

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The CrossFit Open Begins on February 26th, 2015
This is an exciting time of year as all buzz begins around the CrossFit Games. Registration for the online Open is here CrossFit Games; anyone can sign up to compete in the five workouts over five weeks. Last year, the Open reached 209,000 athletes from around the world. It is a great way to bench mark your workouts, test yourself and have fun with your fellow HGXers. We encourage everyone to register! Come talk to any of the coaches if you have questions.

Every Thursday at 5:00pm we will be viewing the live announcement of each Open workout. After the workout is announced two top CrossFit athletes will compete head to head. At this time if anyone wants to perform the Open workout they can.

Every Friday the entire gym will be performing the Open workout for that week. Saturday and Sunday will be open for people to perform the workouts as well.

The 2015 Open begins on Thursday, February 26th.
The five workouts are scheduled as follows:

15.1: February 26th -March 2nd
15.2: March 5-9th
15.3: March 12-16th
15.4: March 19-23th
15.5: March 26-30th
Stay tuned!

Skills/Strength
Clean Pull
90% (of cln) x2,
95%x2x2
WOD
3 Rounds
5 Power Cleans (L2 185/125, L1 155/105)
10 Front Sq
15 DL

Monday 01.26.15

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New Parking Rules. We have some new neighbors moving next-door so please be respectful for their two parking spaces on the main side of the gym. Please do not park in any other stop than the ones labeled HGX. Also do not park along either side of the building (as seen in picture). The new business needs to have space to back cars in and out of their building. There is plenty of unmark spots in the back of the complex. Thank you

Skills/Strength
Back Squat
75%x3
80%x2
85%x2x2
WOD
21-15-12-9-6
OHS (95/65)
Bar over Burpees

Saturday 01.24.15

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Every first Saturday of the month we host a Fitness4Free beginners class after the regular class at 10:00-11:00am. If you know of anyone that might be interested or is interested please spread the word. If you refer someone and they sign up for full membership you will receive 25% off your next month. So tell your friends.

WOD
Teams of 3- Tag Team Style *one person completes a station then tags a team mate who completes the next station
25 Min AMRAP
5 Deadlifts # 225/185 or 155/115 or 135/95
10 Box Jumps 20/24
10 KB Snatch #55/35-#35/26
3 wall climbs
10 burpees
10 wall ball #20/14
100m Sprint

Friday 01.23.15

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Be Aware Of The ‘Little’ Injuries
Don’t ignore or overlook those little nagging injuries—the sprains, rips, or muscle flares—if you do, they could lead to far bigger ones. Much as you should avoid over training to prevent serious injury, you need to be aware of the value in taking one or two days off to let those small injuries subside. If you don’t swallow your ego and refuse to take a few days off, that small injury might develop into a serious one that puts you on the sideline for a month or more.

Skills/Strength
Snatch Balance
70%x3x2
75%x3x3
WOD
5 Rounds
:50 sec max effort :10 sec Rest/Trans.
Ring Rows
Push ups
Air Squats

Thursday 01.22.15

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Avoiding Over Training, Listen to Your Body
Your body undergoes tremendous strain during a workouts, and it needs all the elements of proper recovery (nutrients, mobilization and rest) to properly repair itself; If that means taking a day or two away from training entirely, than so be it. People often make the mistake of assuming that they need to train every day of the week in order to be successful in this sport and achieve their fitness goals. False. Rest and active recovery gives your muscle fibers (and connective tissues) time to heal and repair themselves, resulting in an overall stronger muscle. This is the process in which you get stronger, so continually putting stress on them by working out everyday will actually do more harm than good. It will result in weaker muscles that are more prone to excessive damage and injury.
As such, it’s crucial that you listen to what your body is telling you. Now, there is a difference between the types of pain you may experience in a workout. Lactic acid build-up, gasping for air and muscle fatigue are common symptoms associated with a workout, but it may be the case that these symptoms are generated by your brain and have nothing to do with the state of your body at that time. Your brain assumes that you’re pushing yourself too hard and regulates your performance accordingly, when in reality you could continue to push at such a level for an extended period of time. On the other hand, when you feel sharp, distinctive muscular/joint pain, dizziness or an inability to breathe, these are clear signs that something is wrong and you need to stop immediately. It makes no sense to push through pain that is becoming increasingly more severe in order to hit a PR.You’re not at the Games, you’re not getting paid to workout, and you will hurt yourself. LISTEN TO YOUR BODY!

Skills/Strength
Power Snatch
70%x2
75%x2
80%x1
85%x1x3
WOD
In Teams of 2 complete
5000m Row
EMOM Burpee Ladder 1-2-3-4-5…etc.
Partner A-Max Meters on Rower
Partner B-Performs 1 Burpee and rests Min 1:00 rotate and
Partner A-Performs 2 Burpees and rest Partner B-Max Meters on Rower
Continue until 5000m