Wednesday 12.24.14

image

XMAS Eve
We have one class at 9:00am
Open Gym a 10:00-11:00

The Twelve Days of Christmas
On the first day of Christmas
my true love sent to me:
A Partridge in a Pear Tree

On the second day of Christmas
my true love sent to me:
2 Turtle Doves
and a Partridge in a Pear Tree

On the third day of Christmas
my true love sent to me:
3 French Hens
2 Turtle Doves
and a Partridge in a Pear Tree

On the fourth day of Christmas
my true love sent to me:
4 Calling Birds
3 French Hens
2 Turtle Doves
and a Partridge in a Pear Tree

On the fifth day of Christmas
my true love sent to me:
5 Golden Rings
4 Calling Birds
3 French Hens
2 Turtle Doves
and a Partridge in a Pear Tree

On the sixth day of Christmas
my true love sent to me:
6 Geese a Laying
5 Golden Rings
4 Calling Birds
3 French Hens
2 Turtle Doves
and a Partridge in a Pear Tree

On the seventh day of Christmas
my true love sent to me:
7 Swans a Swimming
6 Geese a Laying
5 Golden Rings
4 Calling Birds
3 French Hens
2 Turtle Doves
and a Partridge in a Pear Tree

On the eighth day of Christmas
my true love sent to me:
8 Maids a Milking
7 Swans a Swimming
6 Geese a Laying
5 Golden Rings
4 Calling Birds
3 French Hens
2 Turtle Doves
and a Partridge in a Pear Tree

On the ninth day of Christmas
my true love sent to me:
9 Ladies Dancing
8 Maids a Milking
7 Swans a Swimming
6 Geese a Laying
5 Golden Rings
4 Calling Birds
3 French Hens
2 Turtle Doves
and a Partridge in a Pear Tree

On the tenth day of Christmas
my true love sent to me:
10 Lords a Leaping
9 Ladies Dancing
8 Maids a Milking
7 Swans a Swimming
6 Geese a Laying
5 Golden Rings
4 Calling Birds
3 French Hens
2 Turtle Doves
and a Partridge in a Pear Tree

On the eleventh day of Christmas
my true love sent to me:
11 Pipers Piping
10 Lords a Leaping
9 Ladies Dancing
8 Maids a Milking
7 Swans a Swimming
6 Geese a Laying
5 Golden Rings
4 Calling Birds
3 French Hens
2 Turtle Doves
and a Partridge in a Pear Tree

On the first day of Christmas
my true love sent to me:
12 Drummers Drumming
11 Pipers Piping
10 Lords a Leaping
9 Ladies Dancing
8 Maids a Milking
7 Swans a Swimming
6 Geese a Laying
5 Golden Rings
4 Calling Birds
3 French Hens
2 Turtle Doves
and a Partridge in a Pear Tree

WOD
On the 1st day of Christmas my true love gave me to me
1 x 100 m Sprint....
on the 2nd day of Christmas my true love gave to me
2 x HSPU, 1 x 100 m Sprint...etc.
1 - 100 m Sprint
2 - HSPU
3 - DB Push Press
4 -DB Squat Cleans
5 - Burpees
6 - Abmat Sit Ups
7 - Box Jumps
8 - Pull Ups
9 - Air Squats
10 - Step Alt. Lunges (5 each side)
11 - KB Swings
12 - Double Unders

Tuesday 12.23.14

image

All day today we have our normal schedule. Tomorrow is XMAS Eve
we will have one class at 9:00am and open gym from 10:00-11:00am. We will also have a special holiday workout tomorrow.

Skills/Strength
3 Sq. Clean & 1 Jerk @60%,
3 Sq. Clean & 1 Jerk@65%,
2 Sq. Clean & 1 Jerk@70%,
2 Sq. Clean & 1 Jerk@75%
x4
WOD
EMOM
100m Run
10 Rounds of Cindy
(5 pull ups, 10 push ups, 15 squats)
*Start with run

Monday 12.22.14

image

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

image

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

image

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…