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!

Garrett Kern

Garrett Kern is May’s Athlete of the Month.  Learn more about why we have chosen this full time Drexel student and Burlington CrossFit lovin’ native as this month’s Hyper CrossFIT athlete.

Hometown: Burlington, NJ

What do you do to pay your bills? I’m a full time civil engineering student at Drexel University and work part time as an assistant project engineer for J Fletcher Creamer.

How did you learn about CrossFit and how did you end up in our awesome Box? Through high school I was very active in weight lifting and training in general. I lost the “bug” when I got to college and just couldn’t find the motivation to go and lift by myself every day. I had heard of CrossFit through a few of my friends at college. I actually plowed the snow at Hyper one winter so it was the first place to come to mind. I got in contact with Yolanda to get signed up for the elements course and the community atmosphere has made me never look back.

What do you like most about being a FIT member (Hyper CrossFit Athlete)? The people. The coaches are awesome and will talk about anything with you whether fitness related or not. The other athletes are always pushing everyone to go as far as they can go.

What is your proudest moment/biggest accomplishment since you started? It’s hard to decide between two. The Clean and Jerk has always been my favorite Olympic lifting movement so I was really happy when I finally hit 4 plates (225 lbs) for that.  Open workout 17.2 was also a huge accomplishment for me. I was just getting to the point that I was able to do a muscle up and when that workout rolled around I was able to finish a whole round of 16 of them.

What are you still working on to achieve? My goals are endless. Every time I break one of my PR’s I set another. Some are:  Clean and Jerk: 250 lbs/Deadlift: 405 lbs/Back Squat: 315 lbs

Tell us one random fact about yourself that has nothing to do with CrossFit.  I love being outdoors. Anything from skiing and hunting in the winter to boating and fishing in the summer.

What is your favorite WOD or benchmark? I’d have to go with either Zeus or Murph. I love any of the HERO WODs that are longer then 30 or 45 minutes where they put you on your back at the end gasping for air. It really makes me feel like I have done something that day.

If you created a WOD and named it after yourself, what would it be? 

It’s time to Chipper down and Squat Clean and Jerk!

1 mile run
90 DU
5 Squat Clean and Jerk (135/95/65)
80 Box Step Ups (24/20)
70 Abmat Sit Ups
5 Squat Clean and Jerk
60 Push ups
50 T2B
5 Squat Clean and Jerk
40 Alternating Pistols
30 Deadifts (135)
5 Clean and Jerk
200 m Farmer carry (70/55)
10 Bar Muscle Ups
5 Clean and Jerk
5 Rope Climbs
1RM Max Clean and Jerk

What advice would you offer to someone interested, but intimidated to try CrossFit? Come to a class and try it out before you make a judgement on it. I have developed a love for CrossFit over the past year that I never would have expected.

Joe Ciampa

Joe Ciampa is March’s Athlete of the Month. Read more about this WOD crushing, Burlington native and why we are so thrilled he is one of our chosen athletes!

Hometown: Burlington, NJ

What do you do to pay your bills? Deposit Ops for First Bank

How did you learn about CrossFit and how did you end up in our awesome Box? My introduction to CrossFit was somewhere around 2010. My wife, Katy, is a teacher at Hopewell Valley Middle School. It was a group of her co-workers that started meeting informally at the high school gym to do some CrossFit workouts. Two to three times a week, they would meet up to run through some twisted form of exercise punishment. It was this awesome and dedicated group that was kind enough to invite me into their little fitness torture fest. From that point on, I’ve been consuming copious amounts of the Crossfit ‘punch’! From those early high school gym days, my CF path flowed through a couple stops with the longest tenure being at Crossfit Mercer. It was really the strong armed persistence of one David M. Kohler that landed me at Hyper CrossFIT!

What do you like most about being a FIT member (Hyper CrossFit Athlete)? The best part of being a Hyper athlete is having the privilege of working out with the stable of thoroughbreds, the finely tuned fire breathing fitness freaks that comprise the 5:30am class. It’s a plus that they’re also halfway decent people too 😉 Ok ok, all kidding aside, Hyper has a genuinely awesome collection of members. Since I’ve joined it’s been evident that Hyper’s success is built on the foundation of sincere and authentic personalities that offer support and encouragement for everyone around them. It’s truly a unique blend of compassion and competitiveness!

What is your proudest moment/biggest accomplishment since you started? Handstand walks.

What are you still working on to achieve? I would love to be able to lock down a solid L-sit to Handstand on the parallettes. It will happen!!

Tell us one random fact about yourself that has nothing to do with CrossFit. In 7th grade, while visiting my friend Steve in Arizona, we made a rap song called ‘Yo, This is what we do in Wickenburg’. The background beat was courtesy of the Bell Biv DeVoe song ‘Poison’. We called ourselves S&J Music Factory. Yes people…this is all legit. No…the tape no longer exists (it’s probably buried in the desert somewhere) and No…there will not be any performances at the box!

What is your favorite WOD or benchmark? Well, the one I enjoy the most is King Kong. I’ve never RX’d it. Odds are pretty solid that will never happen. But it’s great because it’s short and sweet, and I love deadlifts, heavy cleans, handstand push ups, and muscle ups.

 

If you created a WOD and named it after yourself, what would it be? “A Hurtin’ 4 Certain”- It would be an EMOM. Movements would consist of heavy deadlifts, bar muscle ups, heavy squat cleans, and rope climbs. Don’t ask me how that rep scheme would break down, but I can tell you any EMOM that had those movements would be awesome!!!

What advice would you offer to someone interested, but intimidated to try CrossFit? Absolutely positively DON’T be persuaded / intimidated by the image of CrossFit portrayed in the mainstream marketing. Mainstream CrossFit marketing is completely saturated with images of superhero fitness specimens that have physiques beyond comprehension. However, this is such a small percentage of reality. The overwhelming majority of Crossfitters are just normal, everyday people. People that are doing their absolute best to manage their respective life priorities of family and finances, schooling and careers, just to make it through another day. Then they get up at the same time to do it again the very next day. Day in and day out. And somehow, through the chaos, they just want to get in a rewarding workout to keep themselves motivated, to relieve stress, and to help maintain their sanity! THIS is the CrossFit ‘reality’. THIS is who we are. So don’t be intimidated by the superhero shredded freaks that are throwing around 600 Lb tractor tires. Just come into a box and meet the REAL people that are working out. It will be a rewarding experience.

 

Prab Singh

Image-1Prab Singh is February’s Hyper CrossFIT’s Athlete of the Month.  Learn more about Prab, the New York native, quick on his feet boxin’, Budget Management Leader and the Hyper CrossFIT athlete we are very proud of.

Hometown:  Forest Hills, Queens, NY

What do you do to pay your bills? I’m active duty Army. I do DoD Budget related management for my Brigade. (i.e. Budget Formulation, Budget Execution, Budget Analysis)

How did you learn about CrossFit and how did you end up in our awesome Box? I moved here in June 2015 and was looking for a place to get back in shape. I just so happened to come across our Box and decided to try it out. I’ve worked out on my own in a traditional Gym, but never really stayed consistent. So, I figured maybe a group/community type place might work for me. I took the Elements course and never looked back.

What do you like most about being a FIT member (Hyper CrossFit Athlete)? The community. The people are awesome. I’ve made some pretty cool friends at this place. The coaches are friendly and keep you moving.

What is your proudest moment/biggest accomplishment since you started? Honestly I think my biggest accomplishment has been getting through a workout without getting nauseous. It sounds pretty minuscule, but I always had issues with pushing myself and stopping, because I felt like throwing up. First time I got through a workout without feeling like that I was like, “Heyyy! This is working!”

What are you still working on to achieve? I’m still trying to do a muscle up. My ultimate goal would be to do a strict muscle up, but that’s long term.

Tell us one random fact about yourself that has nothing to do with CrossFit.  I like boxing. I never actually watched boxing, but I love to train. I’ve wanted to compete for a while now, but I still need some coaching.

What is your favorite WOD or benchmark? I don’t have one. WODs are all different, I like and hate them equally.

If you created a WOD and named it after yourself, what would it be? 

“The Dirty Jersey Devil”

4 RFT
10 Front Rack Lunges (95/65/45)
15 Pull Ups
20 Wall Balls (20/16/12)
25 Push Ups
30 Yard Sled Push (M:35#, W: 0#)

What advice would you offer to someone interested, but intimidated to try CrossFit? Just try it! You never know unless you try, but you have to be consistent. Rome wasn’t built in a day and you’re not going to become a bodybuilder by doing it once or twice. Consistency is the key to success in fitness.

WODs for 1/30-2/4

1/30

Mobility

-300m Row
-10 Multi position squat
-15 yd Alternating butt kick pull to hi kick
-15 yd Samson stretch
-15 yd Side lunge
-2x20s Slank hold
-30s Frog stretch
-Banded hip distraction (posterolateral)
-Band ankle distraction (anterior)
-10 Squat jerk in air (dip, drive -> jump, land in squat)

Strength/Skill

20min to find Back Squat 1RM

WOD

3 RFT
800 m run
50 Air squats

 

1/31

Mobility

-10 g/h bridges
-5 Single leg g/h bridge/ leg
-10 Hip thrusters on bench
-15 yd Inchworm w/ push into down dog and calf stretch
-10 Pass thru pvc
-External rotation stretch
-10 Strict press
-Band shoulder distraction (lat stretch)
-Band cross arm body stretch/ distraction
-20s Pigeon stretch
-10 Kneeling hip hinge to squat land

Strength/Skill

20min to find Clean and Jerk 1RM

WOD

Death By Ball Slam (12 Minute cap)
1 Min = 5 Ball Slams (35/25/20)
2 Min = 6 Ball Slams
* If you fail to get all slam balls you are doing in that particular minute you cut the reps in half and begin counting up again. For example if I am at 12 Ball Slams and don’t make it, The next minute I will do 6 Ball Slams and continue on from 6

 

2/1

Mobility

-10 Push up with plus
-5 Strict pull ups
-10 Ring row squeezes
-10 D2 shoulder flexion light metal plate
-20s Chest stretch
-30s Band cross arm shoulder distraction
-10 Light band pull apart palm up
-15yd Walking quad stretch
-15yd Walking high knee stretch

Strength/Skill

20 min to find Bench Press 1RM

WOD

WORKOUT 12.3
MEN
18 min. AMRAP
15 Box jumps (24/20)
12 Push press (115/85)
9 T2B
WOMEN
18 min. AMRAP
15 Box jumps (20/18)
12 Push press (75/55)
9 T2B

 

2/2

Mobility

-Row 200
-10 Multi position squat
-15yd Alternating butt kick pull to hi kick
-5 Strict pull ups
-30s Lat stretch
-2x10s Hollow body hold
-30s Frog stretch
-Banded hip distraction (posterolateral)
-Band ankle distraction (anterior)
-10 Squat jerk in air (dip, drive -> jump, land in squat)

Strength/Skill

20min to find Front Squat 1RM

WOD

5 RFT
-10 yd Handstand walk
-8 Hang power cleans @ 50% of 1RM clean,
-6 Muscle ups

 

2/3

Mobility

-2 Rounds Cindy
-Foam roll lats: 2x20s each: shoulder blade level, & just below thoracic extension foam roll
-Foam roll calf
-10 Quad “y, i, t”
-15yd Samson stretch
-30s Lunge/ runner stretch
-10 g/h bridge
-10 Kneeling hip hinge to squat land

Strength/Skill

20 min to find Snatch 1RM

WOD

EMOM 25
Minute 1: 5 Deadlifts @ 70% of 1RM
Minute 2: 50 Double Unders (scaled 30 DU/90 singles)
Minute 3: 12 Burpees (scaled 10 Burpees)
Minute 4: 15 Calorie Row (scaled 12 calories)
Minute 5: Rest

2/4

 

WOD: Jorge
WOD Type: For Time
30 GHD sit-ups
15 squat cleans 155/110/75
24 GHD sit-ups
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

WODs for 1/16/17-1/21/17

1/16

Warm-Up

-10 Air squats
-10 Scapular pull ups
-Lat stretch
-7.5yd Walking heel raise
-7.5yd Inchworm with push up to down dog & calf stretch
-15yd Butt kick pull (walking quad stretch)
-10 Good mornings
-2x15s Plank
-Pigeon stretch
-8 Skater squats w/rings

Strength/Skill

Back Squat
-1×10 @60%; 1×10 @70% 3×8 @80%

Clean & Power Jerk (complex)
-1×5 @60%; 1×5 @70% 3×5 @80%

Clean Pull from below the knee
-3×5 @90%

Bench Press
-1×10 @70%; 3×8 @80%

WOD

2000m Row For Time

 

1/17

Warm-Up

-Row 250m
-Foam roll inside of quad
-2x15s Side planks
-Frog stretch
-10 Clamshells w/thin band
-Thoracic extension foam roll
-Lat stretch child pose
-10 Band pull aparts
-6 Quadruped “Y”

Strength/Skill

Front Squat
-1×5 @65%; 1×5 @75%; 1×5@85% 3×4 @90%

Snatch Grip Shrugs
-3×10 @90%

Hang Snatch from above the knee+Snatch (complex)
-1×2 @60%; 1×2 @70%; 4×2 @80%

WOD

12 min. AMRAP

-10 Right Arm dumbbell overhead walking lunges (45/35/20)

-20 Ring rows

-10 Left Arm overhead dumbbell lunges

 

1/18

Warm-Up

-10 Air squats
-10 Leg swings each: front & side
-Cross body shoulder stretch
-“Chicken wing” stretch
-15yd Samson stretch
-2x15s Side plank
-15yd Heel scoops
-15yd Butt kick pull
-15yd High knee pull

 

WOD #1

10 min. AMRAP
5 Deadlift (185/135/95)
1 Rope climb
7 Deadlift
1 Rope climb
9 Deadlift
1 Rope climb
11 Deadlift
1 Rope climb
**Add 2 Deadlifts each round until time elapses.

WOD #2

4 RFT

-20 KBS (55/35/20)

-20 HRPU

-20 Dumbbell squats (55/35/25)
-20 Pull ups

 

 

1/19

Warm-Up

-10 Multi position air squats
-10 Push up plus
-10 Ring row squeeze
-15 yd Butt kick
-15 yd High knee march
– PVC External rotation shoulder stretch
-10 PVC strict press
-10 PVC push press

Strength/Skill

Back Squat
-1×5 @70%; 1×5 @80%; 3×5 @87%

Jerk Dips
-3×4 @95%

Jerks
-1×3 @60%; 3×4 @75%

WOD

21-15-9
T2B
Wall balls (20/14/12)
Dumbbell thrusters (55/35/25)

 

1/20

Warm-Up

-Burgener warm up, snatch grip, include snatch balance, 5x each step
-Foam roll lat
-Lat stretch
-Quad “i” “y” “t” 5x each
-Calf stretch, leg straight + knee bent
-2x15s Plank
-Pigeon stretch
-6 Single leg glute-ham bridges

Strength/Skill

Snatch Pull from knee
-3×5 @85%

Snatch
-1×3 @60%; 1×3 @70%; 1×3 @80%; 2×3 @85%

Clean Pull
-3×5 @80%

Clean & Jerk
-1×3 @60%; 3+1 @70%; 3+1 @80%; 2×3+1 @85%

WOD

Core work
2 Rounds
-40 hollow rocks
-30 abmat situps with legs straight, touching toes
-20 floor wipers
-10 K2E

1/21

WOD

“Ralph”
4 RFT
-8 Deadlifts (250/175/125)
-16 Burpees
-3 Rope climbs
-600m run/750 m row

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

WOD’s for 12/26/16-12/31/16

12/26/16

Strength/Skill

Row
1:30 easy, 0:30 hard until you reach 1,000m

WOD

“Annie”
5 RFT: 50-40-30-20-10
Double Unders & Situps

 

12/27/16

Strength/Skill

BB Bulgarian Split Squat
-1×10 w/empty bar; 3×6 @(95/65)
BB Hip Thrust
-1×15 w/empty bar; 3×10 @(95/65)

WOD

-3 RFT
-6 HSPU
-12 Pistols 6 each side
-6 C2B
-6 Squat cleans RX- (185/135) Scaled- (155/105)

 

12/28/16

Strength/Skill

-10 min to work double unders and triple unders.

WOD

20 min. AMRAP
-2 15yd suitcase carries RX- (70/55) Scaled- (55/35)
-4 Squat snatches (80% of 1RM snatch)

 

12/29/16

Strength/Skill

EMOM 15
-min 1-5: 3 Power Clean & Jerks @70%
-min 6-10: 2 Power Clean & Jerks @80%
-min 11-15: 1 Power Clean & Jerk @90%

WOD

For Time
-21 cal row
-45 wall balls (20 /14)
-15 cal row
-45 KB swings (55/35)
-9 cal row
-45 push-ups

 

12/30/16

Strength/Skill

60:30 Work:Rest Ratio
-Front Planks
-GHD Sit-ups
-Side Plank w/ Hip Thrust (30 sec each side)
-Flutter Kicks
-6in Leg Raise

WOD

6 RFT:
-10 OHS (50% of 1RM OHS)
-10 ring dips
-10 alternating lunge jumps

 

12/31/16

“New Year’s Eve WOD:

-31 Box jumps (24in/20in) [January]
-29 Thrusters (95/65) [February]
-31 Burpees [March]
-30 Air squats [April]
-31 Push press’s (95/65) lb [May]
-30 Pull-ups [June]
-31 Cleans (95/65) lb [July]
-31 Abmat sit-ups [August]
-30 Back squats (95/65) [September]
-31 Push-up’s [October]
-30 Deadlift’s (95/65) [November]
-31 Double unders [December]

366 reps, 1 for every day in 2016

Sham

A) Power Clean-Front squat-Jerk 1+1+1 x 5 warmup to 75%, increase weight with each set work up to AHAP last set

B) 7 RFT:

  • 11 DL at body weight
  • 100 run

Mike Tees

Mike Tees is our new CrossFit Athlete of the Month for January to grace the new year.  Learn more about Mike, the sports fan, downhill skiing addict, financial advisor, and the Hyper CrossFit athlete we are very proud of.  Read on…

Hometown: Burlington, NJ

What do you do to pay your bills? Financial Advisor 

How did you learn about CrossFit and how did you end up in our awesome Box?  I had a few coworkers that were CrossFit athletes.  They would tell me how much they loved working out and going to their box everyday.  My first thought was “Now I cannot understand why these CrossFit guys always workout and that they are a bunch of nuts.  No one can actually ‘love’ working out”….So, I started researching local boxes, because working out at my local gym was becoming extremely BORING. (There were only so many miles I could run on a treadmill and I was not a fan of waiting 20 minutes for a bench to open up.)  What initially drew us to Hyper was that the Box was close to home, the facility looked awesome, and having the open gym was an added bonus.  After a few conversations and negotiations with Yolanda, we were scheduled for our (with my wife, Rachel) Elements Class.

What do you like most about being a FIT member (Hyper CrossFit Athlete)?  The people, both athletes and coaches.  The positive attitude everyone brings to the gym is what keeps us coming back.  The athletes are always helping you to get that extra rep, motivating you through the WODs, and motivating you through that Max Lift.  The coaches are always helping with encouraging words like “Get your head through!” and “Knees out!”. What I like most about Hyper CrossFit is the sense of community, the new friends I’ve made, and knowing that each day I’m going to spend an hour having fun with a group of great people. (That goes for you too, 5:30 AM)

What is your proudest moment/biggest accomplishment since you started?  DOUBLE UNDERS!  After a whole year of getting twisted up in my rope and slapping myself in the shins and back of my neck, I have linked over 100 together.  Figuring out these pesky double unders shaved 15 minutes off my Annie time.

What are you still working on to achieve?  At the top of my “Next Achievements” list are Butterfly Pull-ups, Muscle-ups, and Handstand Walks. My other short term goals include a 175 lb. Snatch, 400 lb. Deadlift, 300 lb. Back Squat, and a 6 minute Fran. I could continue listing items here, but it will begin to look like a child’s Christmas list.

Tell us one random fact about yourself that has nothing to do with CrossFit.  I am a huge fan of outdoor activities like running, mountain biking, hiking, kayaking and most of all skiing.  I’ve skied in Colorado, Utah, California, Montana, Wyoming, British Columbia and all over New England.  I am a fan of pretty much all sports (except Cricket and that’s because I have no clue what those guys are doing on that field).  My rooting interests are with the Philadelphia sports teams.  Lastly, I play Right Wing on a street hockey team and I’m a novice golfer.

What is your favorite WOD or benchmark?  Helen has to be on the top of the list.  Who doesn’t love running, kettle bell swings, and pull-ups? I am also a huge fan of the longer WODs that last 30+ minutes and involve a wide range of movements, like Zeus.

If you created a WOD and named it after yourself, what would it be?  “Tees Me, Please Me.”  It goes like this:

Buy In/Cash Out: 150 Double Unders
*One V-Up for each broken Double Under to be completed before Bear Crawl.
2 Rounds of:
• 30 yd. Bear Crawl
• 25 Front Squats (95/65)
• 20 Ring Dips
• 15 Ground to Overhead
• 10 Toes to Bar
• 5 Rope Climbs

What advice would you offer to someone interested, but intimidated to try CrossFit?  The first time I walked into Hyper for my first Elements Class and I saw the athletes working through a grueling WOD, I turned to my wife and said “Is this what we signed up for?”  I was definitely intimidated, especially when I struggled with all of the basic movements for the first couple months.  My advice is to “Give it a try, you might learn something about yourself and make a few friends along the way.”

Any additional comments you would like to share?  Thank you coaches for the Athlete of the Month nomination.  Also, thank you to my fellow athletes for motivating and pushing me every day.  Let’s lift some weights!

Competition Events Announced!

COPS vs CROSSFIT EVENTS

REGISTER HERE

Cops vs Crossfit

REGISTER HERE

Event 1: 1 RM Deadlift (6 minutes)

  • 3 chances – 1 minute each
  • up to 2 attempts (per minute) only
  • 1 minute mandatory rest and/or change of weight, if needed, between attempts
  • highest weight recorded will be used
  • Weight and height measurements required prior to start.  Scale will be provided.
  • Event score
    • Highest weight – body weight / height by inches x 10
    • rounded to the nearest whole number

Event 2: 10 minute EMOM

  • 10 Kettle Bell Swings (55/35 lbs)
  • 5 Burpees
  • Event score = total reps (highest score = 150)
  • Scaled
    • 35/20 lbs
    • score = total reps x .75 (rounded to the nearest whole number)

Event 3: Death by

  • Ground-to-Overhead (95/65 lbs)
  • Box Jumps (24/20 inches)
  • Event score = total reps
  • Scaled
    • 65/45 lbs
    • 20/18 inches
    • score
      • each modification = less .25 of multiplier
      • e.g.
        • male 65 lbs =  total reps x .75
        • female 45 lbs, 20 inches = total reps x .5
      • rounded to the nearest whole number

Event 4:  Half Cindy – 10 minute AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
  • Event Score = total reps
  • Scaled
    • Banded – only green and blue allowed
    • Ring rows – under ring position only
    • PU on knees
    • score
      • each modification = less .25 of multiplier
      • e.g.
        • 1 green =   total reps x .75
        • 1 green, 1 blue = total reps x .5
        • ring row, on knees = total reps x .5
      • rounded to the nearest whole number

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