Auction / Fundraiser to Send CrossFit Inspire and CrossFit Exton’s Team to the 2012 “Life AsRx” Winter Open

On Friday, Jan 27th, we will be holding an “Auction” in order to raise funds to send Coach Michelle, Coach Casey (both will be competing) and Coach Matt to the 2012 “Life AsRx” Winter Open in Prescott Arizona from 2/9/12 – 2/12/12. Coach Michelle and Coach Casey edged out hundreds of other athletes to earn a spot in this year’s “Winter Open” and we are so proud of and excited for them both! However, in order to send our team to the “Winter Open”, we need your help….

This Friday, beginning at 7:15pm, we will be auctioning off individual lessons, instructed by members of our “world-class” coaching staff. You will have the opportunity to “bid” on private lessons that are designed to drastically improve your performance as well as your confidence in the many skills and exercises we regularly utilize at CrossFit Inspire.

This is an excellent opportunity to pick up the subtle nuances of a particular movement or exercise that you may be struggling with or would just like to be thoroughly introduced to a skill for the first time. Each lesson will be catered to you and your current ability. We will also have items that are designed to improve your diet as well as gaining an understanding of how to maintain a healthy eating regimen. We will even be auctioning off a “CrossFit Psychology” session!

This is sure to be a memorable event and it’s for a great cause. Doors will open at 7:15pm and the entrance fee is $10. The bidding will start at 8:00pm sharp! There will be beer and snacks available and we would love for you to bring in your favorite dishes and spirits! Please bring in your friends and family for there may be an item for auction that they may find attractive. Thank you for your support!

ITEM’S TO BE AUCTIONED OFF:

1. “Butterfly” Kipping Pull up Lesson with Coach Matt

2. “Pose” method running lesson with Coach Dylan

3. Conventional Kipping Lesson for Pull ups, T2B and KTE’s with Coach Darin

4. Sports / CrossFit Psychology session with Coach Michelle

- Your physical fitness won't ever improve or reach its highest level possible if you don't focus on obtaining peak "mental toughness"; the vital factor separating the best performers from the rest. Sport Psychology gives athletes the tools needed to reach optimal performance potential and at a consistency. Coach Michelle can help you become balanced on the inside by obtaining a mindset that enables you to thrive in your CrossFit performance and all other areas of life. Unlock your full potential... Master your mental side.

5. Personalized “Yo-bility” session with Coach Tara:

- Coach Tara will design a protocol utilizing Kelly Starretts Mobility teachings as well as specific Yoga poses and positions designed specifically to improve your personal weakness and areas of dysfunction.

6. Personalized “Paleo” Cooking Lesson with long time chef and aspiring trainer Mike Doyle:

- Mike will prepare a delicious and nutritious, “Paleo” based breakfast, lunch and dinner with you. Mike will also reveal many methods to “spice up” those sometimes “boring” meals and teach you how to quickly prepare mouth-watering, “paleo” approved snacks.

7. The Snatch and it’s progressions with Olympic Lifting Coach Jon Zajak

8. Personalized Hip & Shoulder mobility, flexibility and strengthening with Physical Therapist and CrossFit Coach, Sue McClain.

9. The Overhead Presses (Shoulder Press, Push Press, Push Jerk) and Handstand Push ups with Coach Michelle

10. Intro to Gymnastics Fundamentals with Coach Casey:

- Session will be performed at “Pancotts”. This session can be used by you, you and your child or for only your child. 11. The “Clean” and it’s progressions with Coach Michelle

12. Intro to Boxing Fundamentals with Coach Matt:

- Basic footwork, punches and defense will be covered and taught. If you have any interest in Boxing or MMA, this session would be a perfect introduction to the basics of effective striking.

13. “Real World Self- Defense”, with certified crisis prevention instructor and CrossFit Coach Mike Bradley.

- Basics of self-defense will be instructed and reviewed. You will learn how to handle various physical confrontations, knife and gun attacks and potientially life-saving, techniques to neutralize your attacker.

14. A lesson on performing a “Muscle up” and it’s progressions with Coach Matt.

15. “Rowing” technique and skill development with Coach Michelle

16. Speed and Agility training with Coach Matt

- Mechanics and technique will be taught and reinforced through drills that can drastically improve your speed and agility. This session is great for athletes at any level. This session may be bought for your child / children or yourself.

17. Personalized “Nutritional Consultation” with Dr. Kevin Turner

- Sit down with Dr. Kevin and put together a plan on how nutrition can help propel you to your fitness goals

18. “A la Carte” session with Coach Darin

- Take this opportunity to fine tune a number of skills or exercises of your choice with Coach Darin.

19. A lesson on “Double-unders” and “how to ‘pogo’ or ‘rebound’ Box Jumps” with Coach Matt

20. The Clean and it's progressions with Olympic lifting Coach Jon Zajak

 

“SPECIAL ITEMS UP FOR AUCTION”

1. Have a customized 3-sided Plyo Box built for your home gym.

2. Design a “benchmark WOD” and have it named after you. You get to design the WOD from start to finish, Coach Darin or Coach Matt will review to ensure the WOD is safe but that is the only involvement we will have in the design of your WOD.

Again, the festivities will kick-off at 7:15pm on Friday the 27th. Auction will begin at 8:00pm. Please, come out and support our team! Coach Michelle, Coach Casey and Coach Matt will be representing all of us at CrossFit Inspire and CrossFit Exton at the 2012 “Life AsRx” Winter Open! Contact Coach Matt or Coach Darin for any and all questions or concerns and we are looking forward to Friday… See you there!!

 

 

Coach Tara racking a Power Clean and a class hit's Pull ups!!

 

 

HEADS UP:

Pose Running Clinic Jan 28th at CrossFit Inspire

There will be a Pose Running clinic at 11:30 on Saturday January 28 following the Endurance class. If anyone is interested please contact Coach Dylan at any time. Bring your regular gym shoes and a jump rope!

Fish Oil Available!

We still have 4 bottles of Fish Oils by SFH available for only $35!  They normally go for $50!  See Coach Paul to pick up a bottle.

New Order is being placed for Protein Powders by SFH

There will be sign-up sheets available at both CrossFit Exton and CrossFit Inspire.  We will be placing the order on 2/6/12.  Please see Coach Paul for details!

Yo-bility Meets Tonight in our NEW STUDIO!

Tonights class will meet in our new studio at 6:15pm with Coach Lynda! (Coach Tara's on Vaca) There's plenty of room to "stretch-out" and "roll" around as we work to get the new studio space set up.  Over the up-coming weeks, we will be working towards completing the space but it is all set to begin holding classes in the meantime so... come and checkout the new diggs!

 

 

TODAY'S COMPETITOR TRAINING:

A. Squat Snatch – In 10mins build to a 1RM

B1. Bench Press (3011) – 3 x 3

+

B2 COVP (CHIN OVER VERTICAL PLANE) Pull ups 3 x 20 afap (2:00)

C. Complete AMRAP in 5mins of:

Hang Squat snatch (65, 95)

10 dubs

D. Static farmers plate hold – 3 attempts for total time

 

 

TODAY'S WOD:

Build to a 1 RM in 8mins with:

Clean & Jerk

Then, after about 10mins rest,

Complete Rounds with 15 - 12 - 9 reps of:

Clean & Jerks (95, 135)

C2B Pull ups

For Time!

 

STANDARDS:

Clean & Jerk

You may perform a "squat clean" or "power clean", which ever way you choose to get the bar from resting on the ground to the "rack position" across the upper body.  To take the weight overhead, you may perform a; Push Press, Push Jerk or Split Jerk.  Whichever you choose, you must finish each rep with your feet directly under your hips, knees locked, arms fully extended with your ears in front of your arms, or atleast ears covered by the arms.

Chest to Bar Pull ups

Any part of your body below your clavical is considered your chest for our purposes today.  You must make contact with you "chest" "touching" the bar.  Just being high enough doesn't count as a C2B Pull up.  Otherwise we'd call them "Chest as high as the bar Pull ups".  But we didn't.  Chest TO BAR.

 

 

 

Cathy on a Squat Snatch and Jim K hitting a Muscle up!

 

 

HEADS UP:

Fundraiser for "Life As Rx" Winter Open Next Friday

Coach Michelle and Coach Casey have won a spot in the 2012 "Life As Rx" Winter Open. We will be holding a fundraiser next Friday the 27th to help send them along with Coach Matt to compete in Tuscon Arizona on Feb 11th.  We will release the details of the fundraiser of the next few days but it promises to be a lot of fun and it will support our team... what more could you ask for?!  Mark your calenders, save the date and prepare yourselves, it's going to be a blast!

Fish Oil Available!

We still have 4 bottles of Fish Oils by SFH available for only $35!  They normally go for $50!  See Coach Paul to pick up a bottle.

New Order is being placed for Protein Powders by SFH

There will be sign-up sheets available at both CrossFit Exton and CrossFit Inspire.  We will be placing the order on 2/6/12.  Please see Coach Paul for details!

 

 

TODAY'S COMPETITOR TRAINING:

A. Split Jerk – Complete 3 reps every 2:30 for 5 sets

B. Bent over rows – 4 x 6 (1:30)

C. Good Mornings – 3 x 8 (1:00)

D. Complete amrap of unbroken wallballs in 7mins. Every break, stop and perfom 4 Lateral-hop burpees

 

 

TODAY'S WOD:

"Amanda"

Complete Rounds with 9 - 7 - 5 reps of:

Squat Snatch (95, 135)

Muscle ups

For Time

ATTENTION: OUR 7:00AM CLASS IS CANCELED DUE TO IN-CLIMATE WEATHER

We will still hold our 8:00am and 9:00am classes at CrossFit Inspire.  We are still holding a 10:30am class at CrossFit Exton.  If you're going to venture out, please be safe!

 

 

Allyssa racking a Clean and Dave El working hard on modified Ring Dips!

 

 

HEADS UP:

Fish Oil Available!

We still have 4 bottles of Fish Oils by SFH available for only $35!  They normally go for $50!  See Coach Paul to pick up a bottle.

New Order is being placed for Protein Powders by SFH

There will be sign-up sheets available at both CrossFit Exton and CrossFit Inspire.  We will be placing the order on 2/6/12.  Please see Coach Paul for details!

 

 

TODAY'S WOD:

Complete for Time:

1000m Row

50 Power Cleans (65, 95)

30 Ring Dips

 

 

S W O D:

"Strong Person Saturday"

 

 

E W O D:

ATTENTION:  WE ARE UNABLE TO OFFER AN EWOD TODAY.  Coach Dylan will return next week.

 

 

 

 

 

Ryan and Amanda on thrusters.

 

Today's WOD:

21-18-15-12-9-6-3 of,

GHD Sit Ups

Pull Ups

KB Swings 36/53

For time!!!

 

Don't forget about Sunday's rock climbing trip

On Sunday January 22nd between 2:00pm and 4:00pm we have reserved space at the Philadelphia Rock Climbing gym located in the Brandywine Valley. Anyone that is looking to get their climb on is welcome to join us. Cost is $20 per person and friends and family are welcome as well. We will have a signup sheet at the Box. Who's up for Victory brewery after?  Contact Coach Darin to register and for more details!