Back at it!!!!

Wednesday, September 20, 2017

Strength

Deadlifts

3-3-3-3-3

*5-10 Ring Dips after each set

WOD

4 Rounds

20 Wall Balls (20/14 to 10′)

10 Deadlifts (225/155)

Christy dbs

We are excited to let you know that Molly Metz, World Jump Rope Champion and owner of JumpNRope will be holding a double under seminar on Monday, October 16th from 5:30-7:30pm at CFHY. The cost is $50 and space is limited to 12 participants. This will be on first come, first serve basis- so if you are interested e-mail katie@crossfithyannis.com ASAP to ensure your spot.
 
Check out http://jumpnrope.com/ for more info on Molly!
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CRUSH IT!

Tuesday, September 19, 2017

Strength Balance/Stability

3 Sets

A. 1 Arm DB Press, 10 each side

B. 10 Kip Swings or :20 Hold on Bar

WOD

5 Rounds, 1 min rest between

AMRAP 3

6 Hang Power Snatch (95/65)

8 Push Ups

10 Alt. Pistols

Igor pull up

It’s not too late to sign up for the Fulfill Your Potential Nutrition Challenge!  Weigh in today or tomorrow and CRUSH IT!!!!

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Fulfill Your Potential Nutrition Challenge Starts Today!

Monday, September 18, 2017

Strength

Every :30 for 6 minutes:

1 Clean and Jerk

WOD

21 Clean and Jerks (115/75)

21 Lateral Barbell Burpees

21 Pull ups

400m Run

15 Clean and Jerks (135/95)

15 Lateral Barbell Burpees

15 Pull ups

400m Run

9 Clean and Jerks (165/115)

9 Lateral Barbell Burpees

9 Pull Ups

400m Run

FYOP LogoWeigh ins for the Challenge start today (you have until Wednesday to do it)!  We will try to do them all before class.

See below for more info, and remember this challenge is FREE and for EVERYONE.  Whether you want to lose weight, get stronger, or just feel like you want to be in more control of your nutrition- let’s get after this together!

What: A way to recommit to yourself by dialing in your nutrition and training, with the help and support of the CrossFit Hyannis community.

When: Monday September 18th- October 31st

Our goal is to make this as easy as possible for everyone to get on board with, while offering support and guidance along the way.  We will have a shared Facebook group to help keep everyone accountable, offer and share recipes and tips, and share highs and lows as you work toward being your best you and reaching your potential.

This challenge is for anyone and takes out all excuses that people have had in the past. 

We are making it as easy as possible to dive in and do the work to reach your potential.

There are only three steps:

  1. Weigh in at the gym between September 18th- September 20th
  2. Crush it at the gym and with your nutrition from September 18th-October 31st
  3. Weigh in again between October 30th-31st

At the end of the Challenge there will be three winners:

  1. The male and female who lost the biggest percentage of body weight. They will each receive one-month free membership at CrossFit Hyannis.
  2. The “Spirit of the Challenge” winner. This will go to the person who fully commits to the journey of working toward fulfilling their potential. This includes commitment to diet, attendance at the gym, and a general spirit and excitement as they work on bettering themselves and supporting those around them.  This person will receive a gift card to Red Line apparel.

No matter where you are on your fitness and nutrition journey we hope you join us for the challenge.  There is strength in numbers, and we are stronger as community!  We recognize that not everyone wants or needs to lose weight, but no matter who you are this is an opportunity to refocus and recommit to fulfilling your potential inside of the gym and out.

There is flexibility in how you choose to approach the nutrition piece of this-  we have partnered with Isagenix to offer streamlined solutions to help you on your journey, you can track your macros/flexible dieting, you could do the Lurong Challenge (more structured format, track all food, etc.), or you could solely focus on making better decisions at each meal.  If you’re not sure where to start or how to approach the nutrition piece of things- see Katie for guidance and join the Facebook group for tips, recipes, and support.

There is no cost for this Challenge.

No excuses.  Take control.  Be your best you.

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Need more nutritional guidance?

Just in time for the Fulfill Your Potential Nutrition Challenge…

CrossFit Hyannis is excited to offer Nutrition Coaching to its members! This is an opportunity to work one-on-one with a coach to address nutritional goals and get you on the right track.
Included in this service is:
One 30-45 Minute initial consult which will include:
-Explain and review the basic principles of flexible dieting and eating real food in proper quantities to support your lifestyle and activities
-Current weight, goal weight
-Non-scale goals (performance, etc.)
-What does your current diet look like?
-Why do you want to better your nutrition?
-What is your level of commitment and expectations.
-Baseline macros for rest day and workout days.

This initial consult will be followed up with two 30 minute meetings at two weeks and four weeks. At this time we will  adjust macros as necessary.

You will also receive a packet of resources, topics to include information on:
-Pre and post workout meal ideas
-Meal timing (including intra/post workout)
-Micronutrients
-The importance of meal prep and having healthy options available at all times
-How does My Fitness Pal work- tips and tricks
-List of good sources of protein, carbs, and fat
-Fiber/Sugar/Sodium
-Articles, books, podcast suggestions

Cost is $75.  If you’re interested or have questions e-mail bridget@crossfithyannis.com

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Fulfill Your Own Potential Nutrition Challenge STARTS ON MONDAY!!!

Friday, September 15, 2017

WOD

Kelly
5 Rounds
Run 400m
30 Box Jumps (24/20)
30 Wall Balls (20/14 to 10′)

Fulfill Your Own Potential Nutrition Challenge STARTS ON MONDAY!!!

What: A way to recommit to yourself by dialing in your nutrition and training, with the help and support of the CrossFit Hyannis community.

When: Monday September 18th- October 31st

Our goal is to make this as easy as possible for everyone to get on board with, while offering support and guidance along with way.  We will have a shared Facebook group to help keep everyone accountable, offer and share recipes and tips, and share highs and lows as you work toward being your best you and reaching your potential.

This challenge is for anyone and takes out all excuses that people have had in the past. We are making it as easy as possible to dive in and do the work to reach your potential.

There are only three steps:

  1. Weigh in at the gym between September 18th- September 20th
  2. Crush it at the gym and with your nutrition from September 18th-October 31st
  3. Weigh in again between October 30th-31st

At the end of the Challenge there will be three winners:

  1. The male and female who lost the biggest percentage of body weight. They will each receive one-month free membership at CrossFit Hyannis.
  2. The “Spirit of the Challenge” winner. This will go to the person who fully commits to the journey of working toward fulfilling their potential. This includes commitment to diet, attendance at the gym, and a general spirit and excitement as they work on bettering themselves and supporting those around them.  This person will receive a gift card to Red Line apparel.

No matter where you are on your fitness and nutrition journey we hope you join us for the challenge.  There is strength in numbers, and we are stronger as community!  We recognize that not everyone wants or needs to lose weight, but no matter who you are this is an opportunity to refocus and recommit to fulfilling your potential inside of the gym and out.

There is flexibility in how you choose to approach the nutrition piece of this-  we have partnered with Isagenix to offer streamlined solutions to help you on your journey, you can track your macros/flexible dieting, you could do the Lurong Challenge (more structured format, track all food, etc.), or you could solely focus on making better decisions at each meal.  If you’re not sure where to start or how to approach the nutrition piece of things- see Katie for guidance and join the Facebook group for tips, recipes, and support.

There is no cost for this Challenge.  Sign up is at the gym.

No excuses.  Take control.  Be your best you.

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He was a chihuahua before he started CrossFit…

Thursday, September 14, 2017

Strength

Back Squat

4-4-4-4

w/ 43×1 tempo

*5-10 Strict Pullups between each set

WOD

AMRAP 12

12 DB Shoulder to Overhead (50/35)

40 Double Unders

Please don’t do this :)

IMG_9558

It is our philosophy that whoever walks in the door at CrossFit Hyannis gets a clean slate- no matter where you’ve been or what you’ve been up to- you are welcome at CFHY and we are GLAD YOU ARE HERE RIGHT NOW!

You get a clean slate every time you walk in the door- an opportunity to show up and get after it.  Today is a new day- and it’s yours to reach toward your potential.

The floor, however, is not your slate to write on.  We provide boards for you to track your rounds- please use them.  THANKS GUYS.  Duke will be heavily enforcing this new policy, so watch out.

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Grab a buddy and get after it!

Wednesday, September 13, 2017

WOD

With a partner:

80 Wall Balls (20/14 to 10′)

80 Pull Ups

800m Run

80 Wall Balls

80 T2B

800m Run

100 Burpees

*One person working at a time (with the exception of the run- both partners will do the full run together), all other work is shared.

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Nutrition Kick Off and Isagenix Follow Up

A huge thanks to everyone who came out to hear Joe and Laura! Hopefully it helped get you fired up to get on track with nutrition, and reemphasized the importance of having a good game plan for your nutrition!  Remember that our in house “Fulfill Your Potential” Nutrition Challenge is kicking off NEXT MONDAY, September 18th!!!

I am excited for CrossFit Hyannis to be partnering with Isagenix to provide our members access to some of the best supplements and weight management products on the market.  The standards of Isagenix products are “Quality and Integrity” and they select the highest quality ingredients for all of their products, which are backed by science.

At CrossFit Hyannis we believe that there is no supplement for hard work- both inside the gym and out.  The reality is, however, that no matter how hard you work in the gym if you are not taking care of your diet, nutrition, supplementation and hydration you will never maximize your potential.  Working hard for an hour in the gym is a big part of the equation, but how you fuel yourself the other 23 hours is also of supreme importance.

We offer Isagenix products as a service to our members so that they can more fully benefit from the work that they do in the gym and to live healthy lives.  In addition to providing our members with an optimal training experience, our goal is to educate our members on the importance of sound nutritional strategies and the benefits that appropriate supplementation can do for them as they work toward their goals.

The first key is having a solid nutritional strategy based on real, whole foods in appropriate quantities.  Second to that there are many benefits to appropriately supplementing your training- including aiding in recovery, helping build lean muscle mass, managing your weight, etc.

Over the last six years members have regularly asked me for advice on what supplements to take, and I feel confident in directing people to Isagenix products to meet their needs and help them reach their goals.

Below are some of the paks that Joe and Laura mentioned tonight, and you can check out more products at www.kfalfun.isagenix.com If you have any questions or would like to place an order see Katie at the gym or e-mail her at katie@crossfithyannis.com

 

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Off and Rolling.

Tuesday, September 12, 2017

Strength

Press

8-6-4-2

WOD

AMRAP 12

3 Power Cleans (155/105)

6 HSPU

9 KBS (55/35)

Fulfill Your Own Potential Nutrition Challenge STARTS NEXT MONDAY!!!!

What: A way to recommit to yourself by dialing in your nutrition and training, with the help and support of the CrossFit Hyannis community.

When: Monday September 18th- October 31st

Our goal is to make this as easy as possible for everyone to get on board with, while offering support and guidance along the way.  We will have a shared Facebook group to help keep everyone accountable, offer and share recipes and tips, and share highs and lows as you work toward being your best you and reaching your potential.

This challenge is for anyone and takes out all excuses that people have had in the past. We are making it as easy as possible to dive in and do the work to reach your potential.

There are only three steps:

  1. Weigh in at the gym between September 18th- September 20th
  2. Crush it at the gym and with your nutrition from September 18th-October 31st
  3. Weigh in again between October 30th-31st

At the end of the Challenge there will be three winners:

  1. The male and female who lost the biggest percentage of body weight. They will each receive one-month free membership at CrossFit Hyannis.
  2. The “Spirit of the Challenge” winner. This will go to the person who fully commits to the journey of working toward fulfilling their potential. This includes commitment to diet, attendance at the gym, and a general spirit and excitement as they work on bettering themselves and supporting those around them.  This person will receive a gift card to Red Line apparel.

No matter where you are on your fitness and nutrition journey we hope you join us for the challenge.  There is strength in numbers, and we are stronger as community!  We recognize that not everyone wants or needs to lose weight, but no matter who you are this is an opportunity to refocus and recommit to fulfilling your potential inside of the gym and out.

There is flexibility in how you choose to approach the nutrition piece of this-  we have partnered with Isagenix to offer streamlined solutions to help you on your journey, you can track your macros/flexible dieting, you could do the Lurong Challenge (more structured format, track all food, etc.), or you could solely focus on making better decisions at each meal.  If you’re not sure where to start or how to approach the nutrition piece of things- see Katie for guidance and join the Facebook group for tips, recipes, and support.

There is no cost for this Challenge.  Sign up will be at the gym.

No excuses.  Take control.  Be your best you.

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9/11 Memorial WOD, and 6:30 Talk tonight with Joe and Laura!

*Reminder there will be NO 6:30pm class tonight- instead Joe Ames and Laura Thompson will be sharing about their experiences training, balancing life, how they handle nutrition, and the role that supplements play in all of that. 

Monday, September 11th, 2017

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WOD

2001m Row

THEN:

For each of the following 9 movements complete 11 reps:

Box Jumps (36/30)

Thrusters (125/85)

Burpee Chest to Bar Pull Ups

Cleans (175/120)

Hand Stand Push Ups

KB Swings (70/55)

Toes to Bar

Deadlifts (175/120)

Push Jerk (125/85)

THEN:

2001m Row

Time Cap: 35 Minutes

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