10/20/2017

Warm Up


-250 Row
-10s each plank, side plank, superman hold
-10 G/H bridges
-2x30s Thoracic extension
-5 each Shoulder RAIL
-10 Prone "Y"
-30s each Lunge stretch
-10 yard Butt kick march
-10 yard Backwards hip rotation
-30s each Chicken wing stretch

Strength/Skill


Snatch EMOM

1': 2 Snatch Grip DL's + 1 Snatch Grip DL Power Shrug
2': 2 Snatch Grip DL's + 1 Snatch Grip DL Power Shrug
3': Rest
4': 2 Snatch Grip Power Shrugs + 1 Snatch Grip High Pull
5': 2 Snatch Grip Power Shrugs + 1 Snatch Grip High Pull
6': Rest
7': 1 Snatch Grip High Pulls + 1 Snatch + 1 Snatch Balance
8': 1 Snatch Grip High Pulls + 1 Snatch + 1 Snatch Balance
9': Rest
10': 1 Power Snatch + 1 Squat Snatch
11': 1 Power Snatch + 1 Squat Snatch
12': 1 Power Snatch + 1 Squat Snatch

WOD


For time
800m Run, then 6 Rounds of:

  • 3 Power Snatch (115/80/55)
  • 6 Push ups
  • 9 Air Squats
  • 400m Run, then,

4 Rounds:

  • 3 Power Snatch
  • 6 Push ups
  • 9 Air Squats
  • 200m Run, then, 

2 Rounds:

  • 3 Power Snatch
  • 6 Push ups
  • 9 Air Squats
     

 

10/19/2017

Warm Up


-10 Ring row squeezes
-10 Air Squats
-10 Push up with plus
-10 Hip thrusters
-30s Lat stretch
-10 yard Samson + twist

Strength/Skill


4 x 500m Row w/1 min rest

WOD


For Time
21-18-15-12-9-6-3

  • Hang Power Cleans (65/45/35)
  • C2B Pull ups
  • Hollow Rocks

10/18/2017

Warm Up


-10 Multi position squat
-10 Push up plus to pike push up
-10 yard Walking quad to high kick
-10 yard High knee pull
-10 yard Toe walks
-10 yard Samson stretch
-10 yard Inverted hamstring
-10 Hip thrusters

Strength/Skill


Single Leg KB Front Rack Box Squats
4×5/leg
–superset–
Bottoms Up KB Front Squat
4×5

WOD


AMRAP 8
-15 Sit ups
-10 Burpees over bar
-5 Push press (95/65/45)

*2min Rest

AMRAP 6
-10 T2B
-10 Deadlifts
-30 DU

10/17/2017

Warm Up


-1 Round Cindy
-5 yard Pike push to Inchworm
-10 Scap pull up
-30s Clasp hands behind back stretch
-10 Hip thrusters
-10 yard Samson + twist
-10 yard Side lunges

Strength/Skill


PVC Bouncy Bar OHS
4×5 w/ 5:3:5:3 Tempo
–superset–
DB Bench
4×10 

WOD

3 RFT

  • 10 OH Walking Lunges (95/65/45)
  • 10 GHD Sit ups
  • 10 Cal Row
  • 10 SDLHP

10/16/2017

Warm Up


200 m run (sub 250 m Row)
2×10 s Hollow Hold
10 yd Walking Quad
10yar Heel Scoops
10 Push up to Plus
10 Shoulder RAIL
30 sec chicken wing stretch
5 Ring Rows

Strength/Skill

Double Under Practice

WOD

"FREAK" For Time (Fran/Eva/Annie/Kelly Combo)

  • 21 Thrusters (95/65/45)
  • 21 Pull ups
  • 800 m Row
  • 30 KBS (55/35/20)
  • 30 Pull ups
  • 50 DU (Scaled 150 SU)
  • 50 Abmat Sit ups
  • 400 m Run
  • 30 Box Jumps (24/20/16)
  • 30 Wall Balls (20/14/12)

 

“The Chief”

Warm Up and Mobility

Strength/Skill


200m Run
-30sec Rest
400m Run
-1min Rest
-800m Run
-2min Rest
400m Run
-1min Rest
200m Run

HERO WOD

“THE CHIEF”


Five 3-minute AMRAPs in 19 minutes
AMRAP 3
3 Power Cleans (135/95 lbs)
6 Push Ups
9 Air Squats
Then Rest 1 minute
**Repeat 5 times

"Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country."

Stephen Wenger

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Stephen Wenger is August’s Athlete of the Month.  Read more about the Burlington Native who is always the first to show up to every 5:30AM class at 5AM. He takes the time before the others arrive to do his morning ritual of stretches that will get him primed and ready for the workout of the day (WOD). Read more about Stephen below who shares that anyone can do CrossFit even if you have certain limitations and restrictions. Modification of movements can always help you through any and every WOD.

Hometown: Burlington, NJ

What do you do to pay your bills?  Attorney

How did you learn about CrossFit and how did you end up in our awesome Box?  I had read about Crossfit online and began doing some workouts from the Crossfit site at the gym. I did the Elements classes from a Groupon ad at the Willingboro location, but at the time I couldn’t get the class times to work. After retiring from the police department I had a more flexible schedule and joined the Burlington location.

What do you like most about being a FIT member (Hyper CrossFit Athlete)?  I enjoy the people. Everyone is so friendly. You get to know everyone and get concerned when they aren’t there. It was nice doing a competition and have some of the members show up to cheer you on.

What is your proudest moment/biggest accomplishment since you started?  Handstand push ups. It took me a long time to be able to get upside down.

What are you still working on to achieve? Muscle ups. Just one please.

Tell us one random fact about yourself that has nothing to do with CrossFit. I play bagpipes with the Camden County Emerald Society Pipes and Drums. Our mission is to honor those that have made the ultimate sacrifice.

What is your favorite WOD or benchmark?  I like the Isabel or Grace, because they are just lifting. I have to be careful. Because of my knees, many movements are painful.

If you created a WOD and named it after yourself, what would it be? Call it “I Plead Not Guilty.” I like AMRAPS. Something with a row buy in and then deadlifts, box jumps and kettlebell swings.

What advice would you offer to someone interested, but intimidated to try CrossFit?  When I talk to people about Crossfit they say they can’t because of certain physical limitations. I tell them that there is always a way to modify the exercise to accommodate the limitation. Jump right in, the water’s fine.

Erin Folger

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Erin Folger is July’s Athlete of the Month. One year ago this month, she walked into our doors and never looked back. Read more about this amazing athlete who proves that CrossFit can be done by anyone – no matter your fitness level or coming back from an injury/surgery.

Hometown: Delanco, NJ

What do you do to pay your bills? Science Teacher

How did you learn about CrossFit and how did you end up in our awesome Box? I really became interested in CrossFit after watching a documentary on Netflix. However, I never thought I’d ever be able to try those workouts that seemed so demanding, because I had trouble with my knee after having ACL surgery. Eventually, I decided to find out more, so I began to look for boxes nearby. Hyper CrossFIT stood out above the rest, because of the emphasis on modifying workouts to keep members injury-free. I thought that was the perfect philosophy for someone like me coming back from a serious injury…and I was right!

What do you like most about being a FIT member (Hyper CrossFit Athlete)? The first thing I noticed at Hyper was how friendly and welcoming everyone was, coaches and athletes. I felt comfortable right away, and a year later, the gym feels like home. I especially love how the coaches don’t hesitate to jump right in and workout right beside you. I never have to workout alone.

What is your proudest moment/biggest accomplishment since you started? Since I hurt my knee, I’ve struggled to get back into shape and to feel like myself again. I would rush into working out, overdue it, and get hurt again. It was a never-ending cycle. Since joining Hyper, I’m most proud of how I approached returning to exercise–being patient, modifying movements, and taking care of my body. That accomplishment is very meaningful to me. And I have my coaches to thank for that, as well.

What are you still working on to achieve? I want to be as strong as Coach Kim! I don’t think that’s possible though, so I’ll settle for getting handstand walks and muscle-ups.

Tell us one random fact about yourself that has nothing to do with CrossFit.  I have six fake teeth.

What is your favorite WOD or benchmark? So far, I think my favorite is DT. Murph was a memorable one, too. But I haven’t been CrossFitting that long, so there are a lot that I haven’t tried yet.

If you created a WOD and named it after yourself, what would it be? That’s a hard question. I like long workouts, so maybe a long AMRAP. It would probably include running, squat cleans, pull-ups, double unders, and burpees. I would name it “The Best Part of Waking Up” (my last name is Folger).

What advice would you offer to someone interested, but intimidated to try CrossFit?  ANYONE can do it! You just need to be willing to try. Hyper is the perfect place to start, because the coaches are willing to modify any workout to meet your needs and make sure you stay healthy enough to come back again and again. And once you start, you won’t want to stop!

Any additional comments you would like to share? Thank you to the Hyper coaches for their support and to the Hyper members for welcoming me with open arms!

Arun Janakiraman

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Arun Janakiraman is June’s Athlete of the Month.  Learn more about why we have chosen Doctor J – Hyper CrossFIT’s resident Doctor who loves a great Chipper! – as this month’s Hyper CrossFIT athlete.

Hometown: Hollidaysburg, PA and now Philly

What do you do to pay your bills? Physician

How did you learn about CrossFit and how did you end up in our awesome Box?  Like many other CrossFit athletes, I had been part of a traditional gym or worked out on my own. After sometime, the motivation to do a work out independently begins to wane. I knew some type of group class would keep me motivated, but I couldn’t find anything that really interested me.
In 2014 a good friend of mine joined CrossFit and soon after he urged me. For various reasons, I couldn’t do it. (Looking back at it, those were of excuses!) In late 2015, I heard about Hyper CrossFIT and its proximity to my office. After about a month or so of putting it off, I walked into Hyper, met Yolanda and told her that I wanted to join. She offered me an intro class, which I declined and signed up on the spot. It’s the best decision I made.

What do you like most about being a FIT member (Hyper CrossFIT Athlete)? I was drawn in by the workouts, but I keep coming back, because of the other members! I’m sure the WODs at all CrossFit boxes are great, but I really enjoy the camaraderie that we have at Hyper. This is the first time I’ve ever become friends with people at the gym. Whether you’re doing the Rx workout or a scaled version everyone is so supportive and cheering you on to keep pushing. Coming to Hyper is what I do to de-stress from the day. Everyone at Hyper is here to get a good a workout and have fun at the same time. It’s the best combination and environment to achieve fitness goals.

What is your proudest moment/biggest accomplishment since you started?  This has to be when I nailed my first double-under and then hit a few in a row! I took a victory lap inside the Box. Everyone was laughing at me, but I was really that excited that I achieved something that eluded me for so long. Now if I could just do them consistently…

What are you still working on to achieve?  Honestly, a little bit of everything! I would like to be able to do any 21-15-9 WOD completely unbroken with my only rest being between exercises/movements.

Tell us one random fact about yourself that has nothing to do with CrossFit.  I love to travel and I try to go somewhere every chance I get. I have been fortunate to travel over 35 states and 30 countries. I would like to make it Australia, Indonesia, and South Africa someday.

What is your favorite WOD or benchmark? There is no WOD that is my favorite during the actual workout. They’re all equally brutal. With that said, I really enjoyed “Death by Thrusters” and of course all of the “Athlete of the Month” WODs. I think I push myself a little more than usual during those workouts, because I don’t want to disappoint the featured athlete.

If you created a WOD and named it after yourself, what would it be?  The WOD would be called “Doctor’s Orders” and it would be either Rounds For Time or a chipper. There would be sled pull/push, squat cleans, wall ball shots, box jumps, hand stand push-ups, and maybe cash out with some wind sprints. Is that too much for one workout?

What advice would you offer to someone interested, but intimidated to try CrossFit?  If you’ve decided that you are interested in CrossFit then you’ve taken the hardest step. Don’t believe what you see on television. You don’t have to have a certain level of fitness to start. Everything will be modified based on your current abilities. CrossFit is nothing more than doing a boatload of squats while lifting weights, throw in some jumping and running and do it all at max effort. In all seriousness though, if you want to try, it will only take one hour of your time. For as much as we do for others daily, one hour to look after yourself is not a huge commitment. You’ll walk away feeling better about yourself and enriched by the people you’ve met. Be careful though, it’s addicting!

WODs for 2/27-3/4

2/27

Warm-up

-10 ring row squeezes -30s each lat stretch -10 push up with plus -30s each chest stretch -5 scapula pull ups -30s (each) wrist stretch -10 yard walking quad with squat between each pull -10 yard side lunge -30s each lunge/ runner stretch -5x each step burgener pvc clean grip

Strength/Skill

EMOM 10
-Row 100m sprint

WOD

For time
12 HSPU’s
2 Squat Cleans @85% of max clean
10 HSPU’s
4 Squat Cleans
8 HSPU’s
6 Squat Cleans
6 HSPU’s
8 Squat Cleans
4 HSPU’s
10 Squat Cleans
2 HSPU’s
12 Squat Cleans

 

2/28

Warm-up

-2x15s hollow body hold -10 yard Samson to high knee -10 multi position squats -30s each pigeon stretch -10 yard heel scoops -5 yard inchworm to down dog -5 yard toe walks -30s each calf stretch -5 pull ups -30s each lat stretch

Strength/Skill

Back Squat
4×6 @60%

GHD Glute-ham Raise
4×10

WOD

Pick Your Poison 6 min. AMRAP
Athletes will choose one movement to do for 3:00, then another to do for 2:00, and the final for 1:00.
– Burpees
– RX Pull Ups / Scaled Row for calories
– Thruster RX (95/65) Scaled (65/55)

 

3/1

Warm-up

-10 strict press pvc -10 pass thru pvc -10 yard walking good morning -10 yard Samson with twist pvc back rack -10 push press pvc -30s each external rotation shoulder stretch -30s band cross body shoulder distraction -1 min foam roll lat -10 each quad y

Strength/Skill

Push Press
8, 8, 6, 6, 4, 4
-AHAP

BB Row
6×12

WOD

EMOM
4 Rounds
Min 1 10 Front Squats @ 80% of OHS
Min 2 30 sec Plank hold
Min 3 5 OHS @ 80% of OHS
Min 4 30 Abmat sit ups

 

3/2

Warm-up

-row 300 -10 g/h bridges -2x10s hollow body hold -30s each pigeon -30s each lunge/ runner stretch -5 yard toe walk -5 yard heel raises -10 yard inchworm to pike push up to calf stretch/ down dog -10 hip hinge to squat stance -10 light metal plate shoulder external rotation -30s each chicken wing stretch

Strength/Skill

EMOM

Clean complex:
Power Clean
Hang Squat Clean
Squat Clean & Jerk

Min 1-4 @ 50%
Min 5-8 @ 60%

WOD

4 Rounds (25 min tme cap)
200 DU
300 m row
400 m run

 

3/3

 

WOD

17.2

 

3/4 “Swolemate Saturday”

Strength/Skill

Teams of 2:
20-18-16-14-12-10-8-6-4-2
Bench Press (135/95)
Deadlifts (225/155)
* Partner 1 does 20 reps of each (Partner 2 will be spotting/resting). Then Partner 2 will do 20 reps of each (Partner 1 will be spotting/resting). Partner 1 will then go to 18, Etc.
*If done without a Partner then work to rest is 1:1.

WOD

Team of 2
For time:
150 Partner Med Ball Thruster Passes (20/14/12)
*5 Wall Walks penalty for each drop

For Single, 75 Wall Ball Shots (20/14)
*5 Wall Walks penalty for each drop