Wednesday 10.01.14


Yoga class coming soon to HGX
Yoga is a great way to grow stronger physically and mentally, ultimately leading to better performance resulting in faster recovery and safer movements. The benefits of coupling Yoga with CrossFit include:

Respiration & Breath Awareness
Body Awareness
Peace of Mind
Injury Prevention
People come to yoga for so many different reasons. Some people come with back problems, some come with spiritual aspirations, some hoping to relieve their stress and some for community. Everyone who shows up has their own unique combination of desires, needs, hopes, fears, curiosities and intentions. CrossFitters are no different.

When a CrossFitter, or anyone for that matter, approaches yoga with an open heart and mind, they allow themselves to reap the physical benefits of yoga, as well as the hidden mental and spiritual benefits of yoga. Yoga is so great for the body and clearing for the mind. For a moment, just contrast this to the feeling you get at the end of a gnarly workout and you get the idea that coupling yoga with CrossFit is an attempt at balance. During a workout the mind spins, thinking of numbers, times, quickness (beating the person next to you!)….all thoughts that distract from your performance. With a clear mind, the body can flow more smoothly, even in the burliest workouts. Yoga is just plain good medicine for the CrossFit athlete, and you might even find it good for the soul. Meditation and yoga will help your CrossFit performance along with all areas of your life.

4 Rounds of 1min Ring Plank
with 1min rest (try to externally rotate shoulders)
2 Rounds
1000m Run
100 Double-Unders
500m Row

Tuesday 09.30.14


If you attended the last HGX barbecue you may remember the barbecue kinda died. Therefore, this Friday, October 3rd @hgxfit will be having a Potluck barbecue to celebrate our new barbecue. Everyone and anyone is welcome. Come in for a Friday night work out and hang out after or just come in and hang out 8:00-10:00ish PM.

Press- Find 3RM
5 Rounds
10 OHS (L2 153/95, L1 95/65)
10 Pendlay Rows (same wt.)
10 Push Press (same wt.)

Monday 09.29.14


Years ago exercise scientists told us to do long, slow cardio in order to burn fat. However, this answer was a response to the wrong question. Fat loss training isn’t about what burns the most amount of fat during a training session, it’s about what burns the most amount of fat in a 24 hour period. Short, high-intensity exercise creates an oxygen debt (known in geekspeak as E.P.O.C., or excess post-exercise oxygen consumption) and this results in a metabolic boost long after the training session is over.

Therefore, it is important to take the 1 minute rest after each rounds to keep the intensity high.

Banded DL 3x5 (work up to something heavy)
3 Rounds
5 Box Jumps Overs with 2 Lateral Jumps Overs 20/20″
(3 jumps total)
25 KB Swings (L2 70/53, L1 53/35)
25 Pull-ups
Rest 1:1

Friday 09.26.14


There are many different variations of the deadlift but for today’s 1RM we will focus on the Conventional Powerlifting deadlift. In this variation, everything is designed technique-wise to maximize the amount of weight lifted. The hips start higher than the knees and the shoulders are slightly in front the bar in the starting position. This allows you to make maximum use of the lower back, glutes, and quads.

Starting the deadlift this way puts the quads in a mechanically-advantageous position and also puts more emphasis on the vastus medialis (the portion of the quadriceps right next to the kneecap) because this part of the quad is responsible for the last degrees of extension, as well as knee stabilization.

The lower back is heavily involved because of the flatter torso angle. The higher the hips are in the starting position, the closer to parallel (to the ground) the torso will be. This obviously involves the lower back quite a lot. There really is no specific emphasis in this movement. Everything is worked to some extent, and this makes it a great foundational exercise.

Find 1RM DL (no rounding)
15 Front squats (L2 185/115, L1 135/95)
400m sprint
12 Power Cleans 185/115
200m sprint
9 Push presses 185/115
100m sprint

Thursday 09.25.14


Happy birthday to coach Sara. Sara originally came to us from North Carolina and has been a great addition to our coaching staff. She has been with us for about nine months now and holds the record for the heaviest women’s snatch in the gym. Sara, have a great birthday hope all your wishes come true.

Jumping Good Mornings
at 40-60% BW
Death By Burpees w/ 100m sprint
3x10 single arm DB sit-ups (10each arm)