CrossFit Montgomery County

I’m outta here for a few days – heading out to CA to visit my kids. Fear not though, the gym will be open with Ellery temporarily at the helm. We will be holding classes on Saturday at 10:00, 11:00, 12:00 and 1:00, and on Monday evening at 4:30, 5:30, and 6:30. I’ll be returning on Monday evening so the regular schedule is back on starting Tuesday. The next On-Ramp class will begin on Monday Jan 11, and will run on Monday, Wednesday and Friday at 5:30 for 12 sessions. For questions about the On-Ramp or to enroll in the upcoming class, send us a note through the Contact Page. Space is filling up quickly, so make sure to enroll soon!

Have a Happy New Year, and I’ll see everyone on Tuesday January 5th!

It’s almost time to say good-bye to 2009 and hello to 2010. Do you have your list of New Year’s Resolutions ready? They go active as soon as your hangover disappears on January 1st (or maybe the 2nd, depending on the party). Given the events of the past couple of days, my resolution is not to eat food that will turn me into a Play-Doh Fun Factory, or make me look like a blender set to “liquify” without the top on. The important thing to remember about resolutions is that they are there to make your life better, not worse. If you allow them to, they will. Also remember that anything new, regardless of how much better it is, is an adjustment, so allow yourself to feel uncomfortable. If you want to feel comfortable all the time, buy a Lazy Boy – if you want to improve, do everything you can to make it happen. I’ll help.

Row 1000m
5 Deadlifts [Men - 275# | Women - 225#]
5 Push Jerks [Men - 155# | Women - 115#]
Row 750m
5 Deadlifts [Men - 275# | Women - 225#]
5 Push Jerks [Men - 155# | Women - 115#]
Row 500m
5 Deadlifts [Men - 275# | Women - 225#]
5 Push Jerks [Men - 155# | Women - 115#]

UPDATE: I’m really sorry to the few of you who showed up for the classes this morning. When I got home last night I instantly ran to the bathroom to do my best “Pukie” impression, and revisited the bathroom several times throughout the night. When my alarm went off this morning at 4:30 there was no way I could get out of bed – I was still extremely nauseous and dizzy, and felt like another trip to the bathroom was imminent. All in all, I don’t think “Angie” was responsible for all that – I’ve had food poisoning enough to be able to recognize the symptoms. Like my mom (a nurse) once told me, “Food poisoning won’t kill you, but it will make you wish you were dead.” Yep, that’s pretty much how I felt all night long. Anyway, I’m back now and ready for the rest of the day. Thanks for your patience this morning…

I hope everyone had a great time this Christmas, and that you stayed in shape by carrying all the presents full of kettlebells and bumper plates you bought for your whole family. I’m sure they will love them, as soon as they figure out what the hell to do with them. Now that Christmas is over it’s time to get back to business at the gym, and we’re get the week going with another benchmark. I hope all that fruitcake you ate doesn’t slow you down…

“Angie”

For time:

100 Pullups
100 Pushups
100 Situps
100 Squats

I’m not sure quite why Cameron has a look of sheer terror on his face during such a festive workout, especially since he and Krista have on such festive hats (those hats are everywhere, aren’t they?). I thought the addition of the cartoon Christmas tree lent itself well to attacking “Jackie” yesterday morning…

A reminder for our Christmas schedule – we’re open Christmas Eve for the 6:00am and 7:00am classes, and then closed on Christmas Day (Friday) and Saturday. We will re-open on Monday Dec. 28 with our regular schedule. Don’t forget to check the Schedule Page to get the updated class schedule for New Years…

HAPPY HOLIDAYS FROM CROSSFIT MONTGOMERY COUNTY!

10 Rounds for time:

10 Back Squats [Men - 135lbs. | Women - 95lbs.]
10 Box Jumps

The WOD for the Holiday party was certainly a festive one – just look at everyone’s hats! (By the way, just because they didn’t know I was going to use Photoshop to put Santa hats on them doesn’t mean they weren’t festive…) I mean, the workout was a cheerful one I called “The 12 Days of CrossFit” (12-11-10-9-8-7-6-5-4-3-2-1 reps of Wallballs, Pullups, Kettlebell Swings, and Pushups), Ellery cooked a fantastic Paleo meal for everyone, and I was nice enough to let everyone beat me in the workout (well ok, no I wasn’t). We even played Christmas songs during the WOD… How much more can we all get into the holiday spirit? I tell you, it was exactly like the night of the first Christmas should have been.

“Jackie”

For time:
Row 1000m
50 thrusters (45lbs)
30 pullups

You asked for it (well one of you did), so here you go. This one taken from CrossFit Moncton’s website:

Lunging through the gym
Pulling a weighted sleigh
Over the hills we run
Grunting all the way
Med balls on the wall
Making people white
Oh what fun it is to sing
A workout song tonight

OH! Kettlebells, Kettlebells
Swinging all the way
Oh what fun it is to puke
In a dumpster around the way

For time:

30 Muscle-Ups*

*If you don’t have a muscle-up yet, you’ll do 30 Muscle-Up transitions (with a full press ring dip at the end)

How about a CrossFit Christmas song? Here you go…

It’s the most wonderful time of the year. With the kids kettlebelling and everyone telling you “Swing up to HERE!” It’s the most wonderful time of the year.

It’s the most wonderful WOD of the year. There’ll be much clean and jerking and everyone’s working to shrug to their ears. It’s the most wonderful WOD of the year.

Front Squat 3-3-3-3-3

-THEN-

As many rounds as possible in 15 minutes of:

3 Handstand Pushups
5 Strict Pull-ups
7 Knees to Elbows

HOLIDAY PARTY RESCHEDULED!! The weather is going to be ridiculously atrocious tomorrow, and we want everyone to stay warm and safe at home. We also don’t want to spend the day cooking and preparing for a party where no one shows up because of the weather. So we’re moving the party to SUNDAY DEC. 20 AT 3:00pm to give the road crews a chance to make the roads safe for travel. We hope you can make it to the party on Sunday – we want to be able to thank you all for your support during these first three months of our existence!

21-15-9 reps for time of:

• Thrusters [Men Rx: 95# | Women Rx: 65#]
• Box Jumps
• Burpees

“I gotta work out. I keep saying it all the time. I keep saying I gotta start working out. It’s been about two months since I’ve worked out. And I just don’t have the time. Which uh..is odd. Because I have the time to go out to dinner. And uh..and watch tv. And get a bone density test. And uh.. try to figure out what my phone number spells in words.” –Ellen Degeneres

Today’s WOD:

As many rounds as possible in 20 min:

• 5 Handstand Pushups
• 10 Pullups
• 15 Double-Unders