APEX PERFORMANCE CENTER

Mother & Daughter

Thanks to all the siblings, parents & kids, couples, and families in general that train at WCF!  I just got back from a trip to a depressed area in the Texas where the family activity was hanging out with the kids at a smoky bar.  It's so inspiring to see the opposite here.  I get videos & pictures weekly of kids doing burpees, lifting kettlebells, handstand pushups, etc because of the example Mom and Dad set for them.  If you get a minute, post an example of a family member inspiring you to be fit and active to our comments.

CROSSFIT ENDURANCE WILL MEET AT GROUNDS FOR COFFEE AT 9:15AM

19/Aug/2010 Thursday WOD

Gymnastics:  Hollow Rock to V-Up to Roll x 5

3 Rounds for Time:

30 Box Jumps

1 Deadlift @ 90% of 1RM

50 Double Unders

1 Deadlift @ 90% of 1RM

30 Pushups

Heavy

Doing a partial with 405.  While we're all about full range of motion there's also a benefit to getting under a much heavier load than you're used to:  Increased connective tissue strength and intramuscular coordination plus that lovely feeling of standing under a crapload of steel and having the bar bend across your back.

Today is about going heavy and getting used to what it feels like to be under big load. "Getting comfortable with the uncomfortable." You'll be squatting to a box that's set at parallel. If you're experienced you should exceed your normal back squat 1RM today. As always, lift smart. Make sure you're warmed up, listen to the feedback you're getting from your body, and keep that belly tight.

18/Aug/2010 Wednesday WOD

Box Squat 1, 1, 1, 1, 1, 1, 1

Warmup with the following rep scheme:

10 w/ empty bar

5 @ 50% of 1Rm

3 @ 70% of 1RM

2 @ 80% of 1RM.  Then heavy singles.

The hateful offspring of "Karen" and "The Animal"

It's good to be back in town.  Priscilla and I worked out at 6 different Crossfit Affiliates on our vacation and I while I had fun WCF is still the best IMHO.  We do strive for excellence in each and every thing we do, please let us know when we get right and when we fall short.  We're having a trainer meeting this week where we'll discuss how we can make your training experience better, please share any feedback you haven't already given us with me or your trainer. 

Today's WOD is a mashup of two of our benchmark workouts. 

17/Aug/2010 "Karenimal"

50, 40, 30, 20, 10

Wall Ball (20/14)

KB Swings (1.5/1)

Silver:  14/10 & 44lb/26lb  Bronze:  10/6 & 26lb/18lb

MONDAY AUGUST 16TH

ANTHONY B.

We are already half way through the month of August, how are those personal goals coming along? Only a few weeks left to reach them!

MONDAY AUGUST 6TH WOD:

8x2 Power Cleans at 60-80%of 1RM on 1:15

THEN 4 ROUNDS FOR TIME:

RUN 400m

25 BURPEES

Saturday August 14th

Saturday August 14th

9am Olympic Lifting

10am Free Crossfit group workout

FRIDAY AUGUST 13TH

CHRIS B.

TODAY IS FRIDAY THE 13TH!!

"NO" THE WOD IS NOT A BAD DREAM..

OR IS IT?????

FRIDAY AUG 13TH WOD:

20, 15 ,10, 5 REPS FOR TIME:

DUMBELL THRUSTERS 35#/20#

CLAPPING PUSH UPS

BOX JUMPS

THURSDAY AUGUST 12TH

BRANT


THURSDAY AUG. 12TH:

Strength: PUSH JERK 1,1,1,1,1 UP TO 1RM

THEN RUN 5K FOR TIME

*THE 9am ENDURANCE CLASS WILL BE DOING A 5K TRAIL RUN, IF YOU WOULD LIKE TO JOIN THEM THEY WILL MEETING AT THE GYM AT 9am SHARP

Wednesday Aug 11th

After a year of training through an injury Jen T. reaches her goal to Deadlift 300lbs!

A few weeks ago you were asked what your "chink in your armor" was.

Did you set a goal to improve on that skill? If so how are those goals coming along?

"Insanity is doing the same thing over and over and expecting a different outcome."

In order to improve as an athlete you have to set goals and go after them.

WEDNESDAY AUGUST 11TH WOD:

3 ROUNDS FOR TIME:

10 HANDSTAND PUSH UPS

20 GHD SIT UPS

20 GHD HIP EXTENSIONS

30 DOUBLE UNDERS

(DUE TO SHORTAGE OF GHD MACHINES HAVE GROUPS OF ATHLETES START AT 3 DIFFERENT STATIONS)

Tuesday August 10th

Anthony goes above and beyond on a Burpee-box jump WOD

It's amazing what you can do when you put your mind to it!

TUESDAY AUGUST 1OTH WOD:

Strength: DEADLIFT 3X5 @ 80% of 1RM

THEN:

AMRAP IN 20 min:

15 PULL UPS

20 reps of "2 FER" WALL BALLS 20#/14#

500m ROW

Monday August 9th

  

4:30 Class 

I am pooped from a a CFE cert... so lets just pretend that I blogged some really special stuff and everyone is super motivated and has warm fuzzies...

This WOD oughtta' make you warm and fuzzy inside!

MONDAY AUGUST 9TH WOD:

7, 6, 5, 4, 3, 2, 1 REPS FOR TIME:

MUSCLE UPS

OVERHEAD SQUATS Gold:135#/ 83#

Silver 95#/ 53#