New Years Eve Crew!!

Happy New Year!!!

No class Friday Jan 1 2010.

Saturday Jan 2nd 9 – 10am class

WOD:

***Open Gym** * (members only)

Work on skills and level sheets.

***Please bring in your old health club membership cards for the “Health Club Cemetery”..

***Also prepare your GOALS (not resolutions) for the new year.

CrossFit IGNITE Barbell Club Circa 1977..

Happy New Years Eve!!!

Wow what a year its been. New friends, new faces , new beginnings, its just been an awesome awesome year. Thank you to everyone who believes in us and stands behind Tina and I with support. Its been a great journey and learning experience. The new year is going to being a ton of fun, filled with new adventures with our “new family”. The amount of people who came out the other night for our engagement celebration was over whelming and we thank and love you all.. Enjoy today’s workout, and tonight reflect on whats is important to you. Please be prepared to “Turn up the intensity” in the new year. We will be doing a Starting Strength hybrid for the next month. Also try and make some goals for the new year. we want to write these on the wall so you can look at them daily and make sure you hit them. 3, 6 and 1 year goals. We don’t need to make resolutions at Ignite. We are better then resolutions. We already work and play hard. It takes an uncommon type of person to train at Ignite. Resolutions are for health clubs and unmotivated people who’s husbands or wives buy them personal training to “get in shape”. Everyone who comes to Ignite made the decision to be a hardcharger, and hardchargers you are. Cheers Ignite athletes you are ALL top notch.

See you all next year.

30 on 15 off 7 rounds of:

Dumbell or Kettlebell Thrusters (35 / 20)
Sit- ups
Squat Holds
Pull-ups

P.s If you have an old health club swipe card you dont use anymore because of IGNITE, please bring it in for the “Health Club Cemetery”.

Chris performing great extention on his thruster

WOD:

“Diane”

21-15-9 for time, scale accordingly.

Deadlift – 225#
Handstand Push-Ups

Thank you to everyone who came out to celebrate our engagement. We love our CrossFit IGNITE family.

WOD:

***Push-up Test***

This is very simple. Do as many push-ups as you possibly can without stopping. Once you take a knee, you are done. Log this number because we will re-test at the end of the 100 day push-up challenge.

“100 rep Kettlebell Franzy”

Men – 53 Women – 35

20 min AMRAP:

20 – Kettlebell Swings
20 – Kettelebll Split Squats 10R/10L
20 – Kettlebell Snatch 10R/10L
20 – Double Unders
20 – Burpees

Christmas Eve Workout Crew

CrossFit IGNITE Holiday Hours:

New Years Eve – 9am only
New Years Day – Closed

Back to work!! Time to melt those excess calories away!.

WOD:

“Jackie”

1000 m row

50 Thrusters (45lb bar)

30 Pull-ups

*****open gym*****

Starting January 1st we will be having a 100 day push-up, ring push-up, or ring dip challenge. Basically whatever day your on you do that many of the movement of your choice. The whole idea is to not ever work to exhaustion, rather do sets of 5-10 through out your day to “grease the groove” and get really good at push-ups!! At the end of the 100 days you will have done 5050 in total. This is how it works, Day 1 you do 1, day two you do 2, day three you do 3, day 44 you do 44, day 99 you do 99. Get it, got it, good. Jan 1st Pushup challenge and Row challenge. We like to keep you all busy.

proposal 1

Proposal 2

We Are Engaged!!!

WOD:

“The 12 Days of CrossFit Ignite Christmas”

1- Pistol (per leg)

2- 200 Jump Ropes

3- Hand Stand Push-ups

4- Pull-ups

5- Ring Dips

6- Air Squats

7- Push-ups

8- Box Jumps

9- Burpees

10- Sit-ups

11- Kettlebell Swings (53/35) Share!! It’s Christmas!!

12- Wall Ball Shots (20/14)

Do the workout like you would sing the song. 1 pistol per leg, then 200 jumpropes and 1 pistol per leg. 3 HSPU, 200 jumpropes 1 pistol per leg. 4 pull-ups, 3 HSPU 200 jumpropes, 1 pistol per leg. 5 ring dips , 4 pull-ups, 3 HSPU, 200 jumpropes, 1 pistol per leg. keep going till you hit 12. 12 down to 1 will be final round. ENJOY!!

We will be closed tomorrow the 25th and Saturday the 26th.

CrossFit IGNITE Holiday Hours:

Christmas Eve – 9am only
Christmas Day – Closed
December 26th – Closed
New Years Eve – 9am only
New Years Day – Closed

Starting January 1st we will be having a 100 day push-up, ring push-up, or ring dip challenge. Basically whatever day your on you do that many of the movement of your choice. The whole idea is to not ever work to exhaustion, rather do sets of 5-10 through out your day to “grease the groove” and get really good at push-ups!! At the end of the 100 days you will have done 5050 in total. This is how it works, Day 1 you do 1, day two you do 2, day three you do 3, day 44 you do 44, day 99 you do 99. Get it, got it, good. Jan 1st Pushup challenge and Row challenge. We like to keep you all busy.

WOD:

5 Rounds

500m Row

1 Rope Climb

4 Turkish get ups.. either R,L,R,L or R,R,L,L

***Remainder of time work on skills***

Skill work is important. If you just duck out after the WOD on skill work days your really cheatting yourself when it comes to your overall fitness. IF your not good on strength. Do strength. If you stink on endurance, go run or row.. If gymnastics (me) need work.. WORK ON THEM.. Get after it !!!

CrossFit IGNITE Holiday Hours:

Christmas Eve – 9am only
Christmas Day – Closed
December 26th – Closed
New Years Eve – 9am only
New Years Day – Closed

Starting January 1st we will be having a 100 day push-up, ring push-up, or ring dip challenge. Basically whatever day your on you do that many of the movement of your choice. The whole idea is to not ever work to exhaustion, rather do sets of 5-10 through out your day to “grease the groove” and get really good at push-ups!! At the end of the 100 days you will have done 5050 in total. This is how it works, Day 1 you do 1, day two you do 2, day three you do 3, day 44 you do 44, day 99 you do 99. Get it, got it, good. Jan 1st Pushup challenge and Row challenge. We like to keep you all busy.

Kung Fu Jim runnin w the ball n chain

WOD:

L-Sit Practice

5 sets of holds as long as possible in perfect form.

Met-Con:

5 Rounds for time:

Body Weight Back Squats x 10
Hand Stand Push-Ups x 10
Sit-ups x 20

CrossFit IGNITE Holiday Hours:

Christmas Eve – 9am only
Christmas Day – Closed
December 26th – Closed
New Years Eve – 9am only
New Years Day – Closed

keith ft squat

Hope everyone enjoyed their snowy weekend? Lots of snow lots of shoveling. Hopefully some of you got to rest and relax. Who needs virtual shoveling anyway hahhaa.

WOD:

Deadlift

5-5-3-3

Met-Con

21-18-15-12-9