HOLIDAY SCHEDULE

Monday - Regular Schedule
Tuesday - Regular Schedule
Wednesday (Christmas Eve) - 9am ONLY
Thursday (Christmas Day) - CLOSED
Friday - 9am + 5pm ONLY
Saturday - 10am + 11am

Holiday Party was an unreal experience for us. I know some missed out/had to leave early, and you were missed, but it was awesome to bring our family together during the holidays under one of our very owns roof at 13 American Table.. Love you guys and excited for what this next year will bring as we're all here to #CrushTheCompetition.

Todays WOD

A.) Front Squat 

5sets x 5reps @ 70% of max

B.) Open WOD - 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
   2 rounds of:
   10 overhead squats 95/65
   10 chest-to-bar pull-ups

From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups

From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 CrossFit HYPE Holiday Party at 13 American Table on Palmetto Park Road, Boca Raton, FL 33432

CrossFit HYPE Holiday Party at 13 American Table on Palmetto Park Road, Boca Raton, FL 33432

HYPE Weightlifting Gym. Boca Raton, Florida 33432

 

www.HYPEweightlifting.com

Site is live and it is our next full push installment to #CrushTheCompetition. We capitalize on quality and pride ourselves on supplying a facility that all levels of athletes can come to learn new concepts. More and more athletes are taking advantage of private training to better themselves twice as fast as those around them. That assessment may sound subjective, but I would put a legitimate quote on speed of growth in overall form at 2x faster compared to normal classes. when you have a dedicated eye on you for an hour straight, it gives us the ability to make the adjustments needed to stop letting the small mistakes slip through the cracks. A large amount of small mistakes leads to a big mess. So clean that snatch up and let us help. Get in on some Olympic Lifting classes or some private oly sessions and let the gains begin.

The website will be full of our current weightlifting program, media that consists of in the gym lifts / lifts we deem worth watching, and content worth reading to better your understanding of Olympic lifting.

Today's WOD

A.) Back Squat

5sets x 7reps @ 60%

B.) 10 mins to work up to max 

Power snatch

__

5 mins rest

__

3 mins MaxEffort

Shoulder 2 Overhead 75/55

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HOLIDAY PARTY!

This Friday. 8-11pm. American Table 13. Tiz the season for turntedness #Lehgo #ThatsARealWord #TurntUp

Oh.. And the pull-up leaderboard is getting so stacked.. Week by week is going to be a battle for the top spots!

Today's WOD

A.) Strict Press

5sets x 7reps @ 60% max

B.) for time -

50-40-30

Push-ups

*400m suitcase carry after each round 70/53

RX+ : 

50 ring dips - 40 push-ups - 30 hspu

CrossFit HYPE East Boca Raton Elite Fitness For ALL women men teens kids gym personal training

Power of expectation

Everyone gets hung up on what they DON'T want for an outcome versus what they actually want... Women walks through door.

"I don't want to get bulky"

#ShootMeInTheFace .. I promise... You won't. You couldn't even if you tried. I DARE YOU TO TRY. 

"I don't want to set any lifting records" 

I try every single day, 100% of the time... And it still hasn't happened .. Only good things have come from the effort I put forth.. So if you lack any kind of progressive mindset to be better than yesterday, don't waste your time. We're here to progress.

http://www.jtsstrength.com/articles/2014/12/14/power-expectation/

 

Today's WOD

A.) Muscle Up Progression - Rings

-hollow hold

-controlled hollow kip

-ring control with bigger kips

-weightlessness

-hip extensions

-transitions

-MuscleUp

B.) Max Effort Set of Pull-ups

C.) for time-

5 rounds

5 wall balls 20/14

10 toes 2 bar

1 min rest

5 rounds

10 wall balls 

5 toes 2 bar

*min rest counts in time

 

 

    Flex protecting his girl after she went nutso on today's wod at 11pm. #TurnUp

 

Flex protecting his girl after she went nutso on today's wod at 11pm. #TurnUp

Home Improvements to Crush The Competition

 

Psyched on the home improvements. A few more additions to be added throughout the holiday season... Not only in physical additions but NEW ADDITIONS TO CLASSES. We are adding some services to the gym that we feel will really put our opportunities within the facility over the top to #CrushTheCompetition. There will be more posts before the new year on the additions we are making as well as emails and newsletters. A Holiday schedule will be posted by end of week too... #SoMuchRoomForActivities

Today's WOD

A.) Front Squat 

5 sets x 7 reps @ 60% of max

B.) Hang Power Clean - Above Knee

5 sets x 1 reps @ 75%

C.) 5 mins of "Cindy"

5 pull-ups

10 push-ups

15 air squats

RX+ : 5 C2B/10 hspu/15 pistol

 
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From an Elite Athlete on what it takes.

 

"When I first started CrossFit® I was not in the greatest shape at my gym but I would continually beat people in better shape than me because I was more willing to hurt."

http://wodsuperstore.com/blogs/news/15826628-10-traits-you-need-to-be-a-great-crossfitter-and-regional-athlete

This article puts it into perspective, from a true elite athlete, what it takes to become elite.

Today's WOD

A.) Back Squat

5sets x 9reps @ 50% max

B.) 3 rounds for time

50 double unders

30 push-ups

20 alternating 1 arm KB swings 53/35


Proper Recovery.

 

"Intercellular signaling is a major component of muscle and strength gains. Heavy resistance training activates a variety of intercellular messengers, one of the primary being mTOR. mTOR is the central regulator of muscle growth and fiber type transitions in muscle cells, and quite literally turns on the muscle growth process after training, at least in very large part. However, cardio training activates an opposing pathway called AMPk. This pathway leads to endurance adaptations like mitochondrial biogenesis, but literally blocks the activation of mTOR. Thus, the very same cardio that reduces DOMS may actually directly reduce muscle growth and strength improvements that weight training is supposed to stimulate"

http://www.jtsstrength.com/articles/2014/12/09/everything-need-know-recovering/

Interesting and insightful read on the important factors of recovery.. Recovery is the only way to results, so make the effort to do so properly.

Today's WOD

A.) Strict Press

5sets x 9reps @ 50%

B.) for time -

21-15-9

Power Snatch 155/105

* 800m run after each round