CrossFit Lithium http://www.musclegeekfitness.com Brick, New Jersey Fri, 03 Sep 2010 17:50:58 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 Zen Planner outage today http://www.musclegeekfitness.com/2010/09/03/zen-planner-outage-today/ http://www.musclegeekfitness.com/2010/09/03/zen-planner-outage-today/#comments Fri, 03 Sep 2010 17:50:58 +0000 MuscleGeek http://www.musclegeekfitness.com/?p=2384 Zen Planner outage today Friday.

You may not able to reserve or schedule classes. Please be patient. Try in the AM on Saturday.

Thanks!

]]> http://www.musclegeekfitness.com/2010/09/03/zen-planner-outage-today/feed/ 0 Free Labor Day WOD!! http://www.musclegeekfitness.com/2010/09/03/free-labor-day-wod/ http://www.musclegeekfitness.com/2010/09/03/free-labor-day-wod/#comments Fri, 03 Sep 2010 14:40:38 +0000 MuscleGeek http://www.musclegeekfitness.com/?p=2367 [...]]]> Clients -

There will be no regular AM or PM WOD classes Labor Day, Monday, Sept 6.

Instead we invite you to a FREE WOD 9:15AM!
Workout with your coaches this holiday!

Let’s see how many we can have workout at once! See friends that are always in the other classes!
(This class will not be charged towards your weekly sessions at all. Please register on line so we can get an idea of how many are coming.)

Come Get Some!

]]> http://www.musclegeekfitness.com/2010/09/03/free-labor-day-wod/feed/ 4 WOD: Earl Shmearl! http://www.musclegeekfitness.com/2010/09/03/wod-earl-shmearl/ http://www.musclegeekfitness.com/2010/09/03/wod-earl-shmearl/#comments Fri, 03 Sep 2010 14:39:53 +0000 MuscleGeek http://www.musclegeekfitness.com/?p=2378 Earl Shmearl
9 rounds of:

5 pullups
5 thrusters
5 burpees
Post your times and stay dry today!
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]]> http://www.musclegeekfitness.com/2010/09/03/wod-earl-shmearl/feed/ 0 WOD: AMRAP in 20 http://www.musclegeekfitness.com/2010/09/02/wod-amrap-in-20-2/ http://www.musclegeekfitness.com/2010/09/02/wod-amrap-in-20-2/#comments Thu, 02 Sep 2010 14:33:22 +0000 MuscleGeek http://www.musclegeekfitness.com/?p=2374 amrap 20 minutes:
Single leg Deadlift 5/5
Military press 5/5
One handed swing 5/5
Single hand SDHP 5/5
all with KettleBells of course.
Some different form between AM and PM classes…
Post rounds!
]]> http://www.musclegeekfitness.com/2010/09/02/wod-amrap-in-20-2/feed/ 3 WOD: Sprint and Swing http://www.musclegeekfitness.com/2010/09/01/wod-sprint-and-swing/ http://www.musclegeekfitness.com/2010/09/01/wod-sprint-and-swing/#comments Wed, 01 Sep 2010 14:33:12 +0000 MuscleGeek http://www.musclegeekfitness.com/?p=2369 Complete 4 rounds:
You have 1 minute to complete the following…
Sprint 40 yards
27 KB Swings
*rest 2 minutes between rounds.
If not completed in a minute, you must redo the round.
Post additional rounds and weight!
Effort! 3,2,1...
]]> http://www.musclegeekfitness.com/2010/09/01/wod-sprint-and-swing/feed/ 12 WOD: SDHP and Push Jerk http://www.musclegeekfitness.com/2010/08/31/wod-sdhp-and-push-jerk/ http://www.musclegeekfitness.com/2010/08/31/wod-sdhp-and-push-jerk/#comments Tue, 31 Aug 2010 14:23:17 +0000 MuscleGeek http://www.musclegeekfitness.com/?p=2364 21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Post weight and scaling (most did Push Press) to comments.

Loved this one!

]]> http://www.musclegeekfitness.com/2010/08/31/wod-sdhp-and-push-jerk/feed/ 8 WOD: Back Squat http://www.musclegeekfitness.com/2010/08/30/wod-back-squat/ http://www.musclegeekfitness.com/2010/08/30/wod-back-squat/#comments Mon, 30 Aug 2010 14:35:15 +0000 MuscleGeek http://www.musclegeekfitness.com/?p=2351 Back Squat
3, 3, 3, 3, 3

Three progressing warm up sets of 10, 8, 5, then hit it!
Great form! Lots of NEW PRs! Way to work!

Congrats Matt A. – He earns a FREE Month of Unlimited for referring three new clients that signed up for OnRamp!

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]]> http://www.musclegeekfitness.com/2010/08/30/wod-back-squat/feed/ 3 Weekly Highlight Reel Again! http://www.musclegeekfitness.com/2010/08/28/weekly-highlight-reel-again/ http://www.musclegeekfitness.com/2010/08/28/weekly-highlight-reel-again/#comments Sat, 28 Aug 2010 22:33:45 +0000 MuscleGeek http://www.musclegeekfitness.com/?p=2349

]]> http://www.musclegeekfitness.com/2010/08/28/weekly-highlight-reel-again/feed/ 0 WOD: Unknown and Unknowable http://www.musclegeekfitness.com/2010/08/28/wod-unknown-and-unknowable/ http://www.musclegeekfitness.com/2010/08/28/wod-unknown-and-unknowable/#comments Sat, 28 Aug 2010 21:55:41 +0000 MuscleGeek http://www.musclegeekfitness.com/?p=2346 [...]]]> Hurricane Danielle

This type of workout is moment to moment. Athletes only know what they are doing at the moment. When they are almost done with a set, the next exercise is put on the whiteboard.
So they do not know what is next or how much longer they will work.

Run 800M
30 Thrusters (various scaling)
400M Sandbag carry M/45lb W/15lb
30 Toes to Bar OR 40 Knees to Elbows
400M Sandbag carry M/45lb W/15lb
30 WallBall Burpees
Situps M/50 W/25
Squats 50

The consensus was this went really fast because you were always “in the moment”.
Great job guys!
Post your feelings (and Coach hate mail) to comments! lol

]]> http://www.musclegeekfitness.com/2010/08/28/wod-unknown-and-unknowable/feed/ 2 WOD:Pull-Ups and HSPU http://www.musclegeekfitness.com/2010/08/27/wodpull-ups-and-hspu/ http://www.musclegeekfitness.com/2010/08/27/wodpull-ups-and-hspu/#comments Fri, 27 Aug 2010 14:31:27 +0000 MuscleGeek http://www.musclegeekfitness.com/?p=2340 [...]]]> For time:

21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Post your time and scaling to comments!

Most Improved award of the week goes to
AM class- Di for her HSPU and Ron for perfect Kips!
PM class- Jeanne for awesome all around progress!

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