Monday 12.22.14

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This week and next week the gym will have holiday hours on several days. Wednesday, December 24th we will have one class at 9:00am and open gym at 10:00-11:00am. Thursday the 25th, Christmas Day the gym will be closed as well as Friday 26th. There will be normal Saturday class and yoga on Sunday.

Skills/Strength
Front Squat
70%x2
75%x2
80%x2x3
WOD
10-9-8-7-6-5-4-3-2-1
Dips
T2B
* 5 KBS (L2 70/53, L1 53/35) penalty for breaking set

Friday 12.19.14

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Christmas is just around the corner. Next week on Christmas eve we will have one class at 9:00am open gym 10:00-11:00am. Christmas Day will be closed as well as the Friday after. We will have a normal Saturday schedule and yoga on Sunday.

Skills/Strength
Overhead Squat
5x2@80%
WOD
300 DU (SUB 300 singles + 100 attemps od DU)
200 Squats (45/33)
1 Mile Run
25min time cap

Thursday 12.18.14

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Starting January 7th the Kids Fitness class will begin at a new time. Class will be held every Wednesday and Friday 3:45-4:30pm. Ages 8 to 13 are welcome.

Should Children Under The Age of 13 Train With Weights?

Some many say that pre-pubescent children should not engage in weight-training as it may cause pre-mature bone fusion (epiphyseal fusion), and, as a result, irreversibly stunt growth. It is also thought that, hormonally, and structurally, children’s physiologies are not suited the stresses of a weight program. The above can be true, if children are subjected to the same high-intensity programs adults tend to engage in. However, the real issue is how one defines a weight program for the purposes of a child.

Of course, maximal weights carried to failure, and the addition of supersets and other high intensity strategies, would probably spell disaster for any child undergoing a weight-training regime. Instead a child’s fitness program should focus on lighter weights and controlled movements, with a special emphasis on proper technique and safety.
The Kids Fitness at HGX emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance, and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means that consistent adherence to the program can have a positive impact on children’s academic achievement.

According to both the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA), prepubescent children can safely engage in resistance training, with certain limitations. These bodies have issued guidelines on childhood strength training.

Skills/Strength
Snatch
3@60%
3@65%
2@70%
4x2@75%
WOD
10min Ascending Ladder Increase by 1 rep every round until 10min is up.
1 Pull up
1 Push up
1 Box Jump Over (24/20)
2 Pull up
2 Push up
2 Box Jump Over
3 Pull up
3 Push up
3 Box Jump Over Etc…

Wednesday 12.17.14

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Gift Certificates
As the Holidays are approaching, don’t forget we offer gift certificates and personal training packages. They make great gifts for your friends and family. Email us at info@hgxfit.com for details.

Skills/Strength
1 Power Clean + 1 Push Jerk
5 sets @75%
WOD
30 C&J (L2 95/65, L1 75/55)
20 C&J (L2 135/95, L1 115/75)
10 C&J (L2 185/125, L1 135/105)
AMRAP (L2 205/145, L1 155/120)
12min

Tuesday 12.16.14

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We are sad to say that Coach Patrick will be moving to Oregon in two weeks. We wish him the best of luck and a big congratulations on becoming a new father soon. He came to us first as a member, eager to learn and passionate about the sport. He progressed his way through our internship program where he achieved the honor of a HGX coach. With Patrick being the coach there is never a doll moment. He has a great personality and can find humor in almost anything. He spends most of his free time training hard which allows him to PR constantly. He will be remembered well after he leaves because his name is spread all over the leaderboard. He is a great coach and friend who will truly be missed by all of us.

Skills/Strength
Push Press
5@70%, 5@75%, 3@80%, 3@80%
WOD
9-7-5
Burpees
Bar MU (SUB Burpee+2 Pull ups)
Snatch (L2 135/95, 115/75)
Skill/Strength/Mobility
3x10 (each side)
Lateral D Ball Slams
(against the cement walls outside)