Holiday schedule

Ugly sweater party tomorrow (Friday) after 5pm workout. No late classes this Friday.

 

Friday schedule

 

9am class

10-12 open gym

5pm class

 

Saturday

 

9am gymnastics

10am wod

NO 4pm lifting

 

Sunday

closed

 

 

Today's WOD

 

0:00-10:00

 

2014 regionals WOD 7

 

4 rounds

 

2 rope climbs

100m run

4 squat cleans 225/155

 

(Int: 185/125, scaled 135/95)

 

10:00-15:00

 

Rest

 

15:00-25:00

 

1 mile run

ME burpees to plate

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Success

Tonight's first nutrition and accountability seminar discussion went great. Some of it a bit wordy, but that's school... I hope we all took what was important away from the meeting of the minds, and hang on to it for the next 8 weeks!


"If it doesn't challenge you, it won't change you"


Challenge yourself and we are here to go along this adventure with you!


For all those that missed the first seminar, Monday January 2nd is our next discussion. That will also be the kick off of the 1st week for check-ins with your coaches.


Today's WOD


A.) push press


5 rep max


B.) 2013 regionals WOD 4


21-15-9


Deadlifts 315/225

Box jumps 30/24"



Scaled (225/155, 24/20")

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HYPE NUTRITION CHALLENGE

What is "HYPE's Nutrition Challenge" you all ask?

 

It is more than a nutrition challenge, it's a "life ACCOUNTABILITY challenge," that nutrition happens to be a component of.

 

It is 6 weeks long (with options of continuing for longer), that our coaches will help you, as well as one another, in being more accountable with your health.

 

Education on:

 

-macro nutrients

-Baseline / metabolic rate

-Deficit / surplus caloric intake

-Gaining / losing weight

-Performance while dieting

-meal timing

-food quality

-supplementation

-body composition alteration

-performance within workout consultations

 

These qualities added with a consistent fitness regiment, and a health conscious lifestyle will turn you into the person you are meant to be.

 

Being held back by poor decisions, whether it be food, friends, or other surroundings... Let's break the mold and get focused on becoming a better version of you. Take your health, wellness, and performance to the next level by starting with us this January 2nd in HYPE's accountability / nutrition challenge.

 

Tier 1 : $75

 

- (one) 15 minute meeting per week discussing nutrition and the changes need during the week to make the difference in your health.

 

- (three) one hour long nutrition / macro nutrient seminars on preliminary macro nutrient facts and continuation of consistent eating habits.

 

(Dec 19th @ 7pm [TONIGHT], Jan 2nd @ 7pm {start of the 6 weeks}, Feb 13th @ 7pm {end of 6 weeks and results discussion})

 

Tier 2 : $150

 

- (one) 30 minute meeting per week discussing a more in depth, personal, nutrition outlook and the changes needed during the week to make the difference. Training session discussions in what you specifically need to see crucial performance changes. Supplementation guidelines. Meal timing discussions to improve performance/body composition.

 

- (three) one hour long nutrition / macro nutrient seminars on preliminary macro nutrient facts and continuation of consistent eating habits.

 

(Dec 19th @ 7pm[TONIGHT], Jan 2nd @ 7pm {start of the 6 weeks}, Feb 13th @ 7pm {end of 6 weeks and results discussion})

 

JOIN US FOR THIS NUTRITION CHALLENGE. WE ARE HERE TO KEEP YOU ACCOUNTABLE AND ENSURE YOU MAKE THE CORRECT CHOICES IN CREATING A HEALTHY LIFESTYLE AND BECOMING A BETTER VERSION OF YOU.

 

We are working with Perfect Fuel meals, so we have HYPE member discounts to get you meals delivered to the gym every day of the week. Solid portions, GREAT taste, great quality, awesome variety, and affordable prices have drawn PF and HYPE together. A brand that originates from crossfitters alike is why we gave them a shot, and they proved themselves to be the best.

 

Our supplement brand of choice at HYPE is Driven Nutrition. We have taken a long and thurough trial of everything on the market, and Driven matches the nutrient profiles we look for in quality, the taste we fell in love with, and price point that competes with ANY brand in any market. HYPEs pro shop will be fully stocked before the new year, so our suggestions of supplements will be able to be purchased in house. (Discounts will be available to nutrition challenge participants)

 

(Memberships and supplements not included in pricing)

 

Workout of the day

 

a.) back squat

10rm (Week 2 of 5, roughly 75%)

b.) open workout 15.1

0:00-3:00

2 rounds

10 OHS 95/65

10 c2b pullups

3:00-6:00

2 rounds

12 ohs

12 c2b

6:00-9:00

2 rounds

14 ohs

14 c2b

9:00-12:00

2 rounds

16 ohs

16 c2b

.... 

100 W. Royal Palm Rd, Boca Raton, FL 33432

100 W. Royal Palm Rd, Boca Raton, FL 33432

2014 regionals WOD 4

We did it over years ago when it came out, and it was never to be forgotten.

 

A world class CrossFit Games regional event, and we're getting it again.

 

Today's WOD

 

0:00-15:00

 

Snatch complex:

 

Above knee hang snatch + touch and go snatch

 

15:00-20:00

 

Rest

 

20:00-40:00

 

"2014 regionals WOD 4" - 20 min cap

 

21-15-9-6-3

 

Strict hand stand pushups

Front squats 195/125lbs

Bar facing burpees

 

 

Scaled : kipping / 135/95 / bfb

David Stevens - CrossFit HYPE coach / athlete

David Stevens - CrossFit HYPE coach / athlete

Do the right thing

This workout might not be of much taste to most, so I'm posting this picture of flex to inspire you. He encourages you to do the right thing...


Today's WOD


0:00-6:00

800m run

ME calories on the rower

-------

6:00-8:00

Rest

-------

8:00-14:00

800m run

ME KB swings 70/53

-------

14:00-16:00

Rest

-------

16:00-22:00

800m run

ME calories on assault bike

-------

22:00-24:00

Rest

-------

24:00-30:00

800m run

ME double unders*



*EVERYONE DOES DOUBLE UNDERS, it's ok to get 0 but I want attempts!

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