10/1/12 Squat-O-Rama

400 m Run
20 Back Squats (heavy) 225/155#
400 m Run
30 Front Squats 155/105#
400 m Run
40 OHS 95/65#
400m run

*20 min cap

What's your goal in life?

This made us think about our goals at Apex. See if this hits home for you as it did for us.

Pastor Craig at Branch Creek 

www.branchcreek.org

9/22/12- My buddy

5 rounds for time
100 M partner carry (50 m each)
100 farmer carry (50 m each)
10 Partner DL- 275/205
50 Partner situps (hands touch behind shoulders on floor then high five at top of sit up)
Wheel Barrow - 80 ft (each partner)

Time cap 30minutes

9/28/12- Adrian

mainsite 9/23/12
7 rds
3 Forward Rolls
5 Wall Climbs
7 T2B
9 Box Jumps 30/24"

*20 min time cap

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

9/27/12- Ham Hog

4 rds
400 m run
7 Deadlift 315/225#
7 HSPU

*17 min time cap

9/26/12- CRY

3 rds
200 m plate carry 45/25#
15 pwr clean & jerk 135/95#
200 m plate carry 45/25#
15 burpee box jumps 20"

*23 min time cap

9/25/12- Badger

APEX BEST
3 rds
30 Sqt Cleans 95/65#
30 Pull-ups
800 m run

*40 min time cap

9/24/12- Christine

3 rds
500 m Row
12 BW Deadlift
21 Box Jumps 24/20"

*12 min cap

Anyone want to comment on what is being said by Coach Tanya? 

9/22/12 Battle of the sexes finale

News Update
Lurong Athletes
Next wod will be run this Sunday during Open Gym at 11am. Randy 75 power snatches.

5 Wods up for grabs!

Karen 150 wall balls for time
20/14 to 10'

Scaled
10/6  to 10'

Jackie 1k row
50 thrusters
45#/30#
30 pull ups
*Scaled
jumping pull ups or band
thrusters 30#/15#

Grace/Isabelle (floor to overhead)
45 reps for time
115/80
*Scaled
80/55

Monkey Around
3 rc
30 thruster
2rc
20 thruster
1rc
10 thruster 65/45
*Scaled
knots only
thruster 55/35

Heavy Legs 21-15-9 for time:
Deadlift 185
200m run
box jumps 24"20
*Scaled
Deadlift 135
200m run
box jump 20"/16"

9/21/12 "O'Snatch"

Mainsite WOD 8/7/12
15 rds
1 Power Snatch
5 OHS

start with light weight, work your way up
If you drop the bar on an OHS it still counts as a round.

Total score is heaviest successful round and total time.

Time Cap 30 minutes

Which gender is most dominant?

(Find out this Saturday who will take the crown!)

 This debate has been going on for generations. Apex has taken upon themselves to answer this age old quesiton once and for all. Both sexes have been battling it out in a true test of fitness.

The men jumped out to an early lead, only to be caught and passed by the females. Once the dust settled after 12 strenuos wod's, we found the two teams deadlocked at 6 victoies apiece. 

This Saturday in one of Apex's most epic WOD's, one sex will be crowned the victor while the other falls in defeat! Will you be part of this most epic WOD and give everything you have to make sure your sex is crowned most dominant? You will never all the support you can get from each gender.

What's on the line?

The losing sex will act as servers to the winning sex in a Roman Banquet stlye luncheon. Date To Be Announced.

9/20/12- Splat

10 Man Makers 30#/20#
5-100' sprints
20 C2B pull ups
5-100' sprints
30 DU's
5-100' sprints
40 box jumps 24"/20"
5-100' sprints
50 Push Press 45#/35#

Time cap 16 minutes
*Dropping an empty bar = 10 Burpees

9/19/12- Snapper

5 round for time of:
5 HSPU
10 bar dips
100 m Atlas Stone Carry

Time cap 15 minutes


*Any drop of the atlas stone during the carry will result in a 2k row following the wod!

9/18/12- The Bear on the Minute

On the minute for 20 minutes
3 Power Cleans (m- 115#-95# F- 80-60#)
3 Front Squats
3 Thrusters
















LURONG ATHLETES

YOU HAVE THE OPTION OF SUBSTITUTING THIS WOD
(please make the trainer aware at the beginning of class)
5 rounds 
20 burpees
20 KBS 53/35
*Overall winner gets free pair of Nano 2.0
Scaled KBS is 35/26

*Jessica will be taking measurements and pictures for all Lurong Athletes who can make it tonight at 4:30 and after the 6pm class.

9/17/12- Splinter

20 min AMRAP

200 M run
5 bench Press 50% of your max
25 Air Squats
300 M Row


NO SCALE

Sunday's Open Gym caused some more movement on the leaderboards for Battle of the Sexes

At the completion of Friday's wod the Battle of the Sexes scoreboard was Men 5 - Women 6. Saturday's wod did not count toward the battle of the sexes. Sunday caused more change once again. The Men flipped the boards with "Never Forget" to give Men 6 - Women 5 but the Women stayed strong and flipped the boards right back on "Its your turn to take out the trash." With 1 more workout left on Monday the Men MUST win to force a tie breaker. Time to take out the Trash Men!

How did this happen?

Clayton and Chris G. both took on the "Never Forget" Wod

Clayton scored 21rds +5 and Chris scored 17rds +18 taking a 1st and second place in the scaled division therefore bumping the mens overall total rds to 71+25 and the women stayed at 68 +23.

This was enough to take 1 point from the Women and give 1 point to the men changing the score to Men 6 - Women 5.

To continue on it didn't finish right there:

Teresa and Erica were both able to pull the lead right back to the ladies by taking a number 1 and number 2 place on "Its your turn to take out the trash" in the Rx'd divsion. Teresa 12:46 and Erica 14:06. Cindy and Katy N. also add to the women by putting up a 1st and 3rd place in the scaled division on "Its your turn to take out the trash". Cindy finished 4rds in 15:23 and Katy finished in 16:19. This was enough to take 1 point from the Men and give 1 point to the Women changing the score back to Men 5 - Women 6.

Total Damage Done

Men gain 1 point and lose 1 point keeping them at 5 total points

Women gain 1 point and lose 1 point keeping them at 6 total points

It all comes down to MONDAY. What can the Men do?

9/15/12- Bar Crawl

5 rounds for time of:
15 Pullups
20m Bear Crawl (pull up rig to wall ball wall)

*15 min Cap

Scale:
Jumping pull ups or scale # of reps for pull ups
Bear crawl to end of mat

9/14/12- It's your turn to take out the trash!

5 rounds for time of:
400 m run
21 Push Press 65/45#
12 SDLHP 65/45#

*Time cap - 20 min

Scale:
4 rds
lighter weight (must use same weight for both exercises)

What's being said or thought by each of these athletes/trainers/spectators/mascots? 

You fill in the blank. Respond to comments.

9/13/12- Fran

APEX BEST
Reps of 21-15-9 for time:
Thrusters 95#/65#
Pullups

*10 min Cap

Scale:
Lighter weight on thrusters
Jumping pullups

9/12/12- Wedding Bells

3 rounds for total reps
1 min at each exercise

Deadlift 135/95#
Straight Leg Situp (may use ab mat)
Clean and Jerk 135/95#
Turkish Getups 35/26# (start from laying postion, finish in laying position)
Rest

Scale:
Lighter weight on DL, Cln and Jerk and TGU
*DL and C&J must be same wt

9/11/12- Never Forget

20:01 AMRAP of:
2 Front Rack Lunges 115/75#
9 hang power cleans 115/75#
11 box jumps 24/20"



Scale:
No weight on lunges
Lighter hang power clean
Lower box






Woman take another one! 5-3

9/10/12- Woke on the wrong side of the bed!

800 M Run with  Vest 45/20
30 Wallballs 20/14#
30 Single Arm db Snatch 35/26# (may use any arm)
30 T2B
30 Cal Row
30 Burpees

*20 min time cap

Scale
1/2 reps 
*if completed under 10 minutes begin again.
Lighter weight on WB, KB
Lay down TTB




Note: The next 5 week session of Apex Strength begins this Monday night, 7pm. Bring a little notebook.

Apex Women come to Open Gym Sunday morning with 

GUNS A BLAZZIN!

They flip the Battle of the Sexes scoreboard originally from Men 4 - Women 2  to now the Women 4 - Men 2.

How did this happen?

Sharon Saks and Jessica Reid both took on Saturday's Wod "What's for Dinner"
Sharon put up a new top Rx'd score for the women with 10 total rds +1 sled, 12 hammers
Jessica put up a new 2nd place Rx'd score for the women of 10 total rds + 1 sled
This was enough to take over the lead from the men in the Rx'd division.

To continue on it didn't finish right there:

Cindy Marlin and Melissa Bratina both took on Monday's Wod "Why can't you replace the toilet paper roll?"
Melissa put up a new top scaled time of 3:53 and Cindy put up a new 2nd place scaled time of 4:09. This pushed Missy C to 3rd place. The new total time of the females combined scaled times dropped from 16:28 to 12:47 giving them enough to take another point from the men and giving the girls another point in their favor.

Total Damage Done
Men lose 2 pts dropping from 4pts to 2pts
Women gain 2 pts increasing their score from 2pts to 4pts

Other additional stats from the day:
Teresa put up a new top time above Larynn on "Toilet seat up or down" with 3:23 however the women had already taken this wod therefore no points were exchanged.

Three more ladies took on Eva T. Shanna, Katy and Larynn all putting up times under 40minutes while completing the wod scaled. This was not enough to take over Eva T. Zimnock's Rx'd time was untouched therefore the Men keep this wod.

Boys if this is not a sign that the Ladies mean business you better get your rest tonight and have your "A" games ready because the women are not going down without  a major fight.

Great Work Apex Ladies.

Get ready for Monday this week could get interesting. Battle of the sexes continues through next Monday September 17th.

9/8/12- What's for Dinner?

RX
30 min AMRAP
Sled Pull 70/25#
30 Sledges (15 ea arm)
Loading Dock climb
1 Rope Climb
8' Handstand Walk

Scale
Rope- standing to lay down = 1(must complete 4)
Handstand walk = 2 Wall Climbs

9/7/12- Toilet Seat Up or Down?

RX
3 rds
10 Squat Snatch 75/35#
10 Burpees over the Bar (must jump off of 2  feet)

Scale
3rds
10 Squat Snatch- lighter
10 Burpees over the bar (may step over the bar)

5/6/12- Eva T

APEX BEST
RX
5rds
800 m run
30 KBS 70/53#
30 Pullups
*45 min cap


Scale
6rds
800 m Run on rds 1, 3 & 5
400 m Run on rds 2, 4, & 6
15 KBS - lighter
15 Pullups
* If you complete 6 rds in under 35 minutes must complete another round.

9/5/12- Who brings home the bacon?

RX
10 rds
10 back squats 95/65# (no racks)
20 DU's

Scale
10 rds
10 back squats 65/35# (no racks)
40 singles

Here is a little helper video for some strategy! 

9/4/12- Who has control of the TV remote?

25 Min AMRAP
1 C2B, Walking lunge across the mat, 1 MB Sqt clean WB 20/14#
2 C2B, Walking lunge across the mat, 2 MB Sqt cleans WB's 20/14#
3 C2B Walking lunge across the mat, 3 MB Sqt cleans WB's 20/14#
etc.........

Scale
1 Pullup or Jumping C2B, 1 MB Sqt Clean WB- lighter ball
etc.......

9/3/12- Why Can't you replace the toilet paper roll?

RX
5 Rds
10 Deadlifts 185/135#
10 Game Pushups
160' Sprint

Scale
5 Rds
10 DL 95/65#
10 pushups(any style)
160' Sprint


Who will take day 1?

Raffle Prize winners from the Grand Opening are:

$50 gift certificate Schuylkill Valley Sports - Michelle Fluck

$25 gift certificate to Schuylkill Valley Sports- Mark Brush

$25 gift certificate to Schuylkill Valley Sports- Mike Bangle

1 Fundamentals Seminar (Fri night, Sat morning) - Mike Bangle

1 hour personal training session - Hen Lukens

Schuylkill Valley Sports gift bag- Mark Brush

Congratulations!

First Saturday AM group at The NEW CrossFit Apex

Female Podium Winners of the CrossFit Apex Olympics

Male Podium Winners of the CrossFit Apex Olympics

9-1-12 OPEN HOUSE AT THE NEW APEX

*15 min to find 1 Rep Max Bear Complex(pwr clean, front sqt, jerk, back sqt, jerk)
WOD-SUP!
4 rds
10 T2B
10 Hang Cleans 95/75#
10 Box Jumps 24/20"
*on the top of the minute 5 pushups

Olympic Medal Ceremony

Adult Intro WOD
Hook, Line & Sinker
6 sets of Tabata for each excersise
Wallballs, Deadlift, Ab-mat situps, G.I.Janes

Jr's Intro WOD
Team Hook, Line & Sinker
(Team cannot advance to next move until all members complete their reps)
5 G.I.Janes
7 Wallballs
10 Deadlifts
15 Ab-mat situps

*Don't forget about Open Gym available on Sunday from 11-12.