6/1/2018


Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 1 SPOT LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – CrossFit

Warm-up

3 min Bike

dynamic…

Mobility

foam roll

Gymnastics

4 rounds

:60 handstand walks/holds

:60 hollow hold

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

10 deadlifts 255/165

20 situps
Newer athletes should reduce the load on the deadlift . The deadlift should be heavy yet manageable.

Rx+ GHD situp

DL 275/185

Weightlifting

Bench Press (10-10-10-10)

every 2:30-3

working between 50-65% increasing weight

5/31/2018


Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 1 SPOT LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – CrossFit

Warm-up

3 min Row

2 rounds

20 pvc pass through

10 pvc OHS

2 rounds

5 OHS

5 hang power snatch

5 snatch grip DL

5 snatch grip behind the neck press

Weightlifting

Mobility

couch stretch

banded shoulder

Snatch (7×2)

squat snatch

7 rounds

every 90sec 2 reps

2@55%

2@65%

2@75%

2@80%

2@80%

2@85%

2@85%

Metcon

Metcon (AMRAP – Reps)

3 rounds

AMRAP 3

6 bar over burpees

9 T2B

3 power snatches 145/103

rest 1 min

5/31/18


Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 1 SPOT LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – BOOTCAMP

Warm-up

Tabata

:20 work/:10 rest

Jump jacks

Toe touches

Squats

Core Conditioning

4 rounds

15 tuck ups

15 Superman

15 leg lifts

15 kb sumo deadlift

Metcon

6 Rounds

:40 row

:20 rest

:40 bike

:20 rest

:40 ski erg

:20 rest

*Meant to be max effort for the :40

Here’s What Happens When You Don’t Exercise


If you are a regular reader of our blog, you’ve come to the conclusion that we are big on urging people to become the most awesome version of themselves.

I mean, we own a CrossFit box, so of course we are all about fitness.

And, for the most part, we’ve talked about why it’s important to get bit. But we haven’t spent any time talking about what happens if you don’t go to the gym.

That changes with this post.

We’re not in the business of scaring you, but you should know what happens when you don’t engage in regular fitness.

Let’s examine your brain and body on no exercise.

Your Brain

Researchers once studied the brains of high intensity runners and asked them to move as little as possible for ten days. This inactivity slowed the flow of blood to eight regions of their brain. The hippocampus, the part of the brain responsible for memory formation, storage and retrieval – we talked about the hippocampus last week – was affected by the restricted blood flow.

While there were no solid results to report, we do know that the less blood that flows to the hippocampus, the more susceptible you become to poor memory.

Exercising on a regular basis also produces the “fun” chemicals like serotonin and endorphins. Since your body craves physical activity, these chemicals are released into the bloodstream so that your body tells you it wants you to continue to work out, even if your conscious brain is telling you that it hates when you do burpees.

Your Body

We don’t think it’s necessary to explain how your body benefits from exercise, but here is what is happening when you don’t exercise.

A few of the main reasons you exercise are to control your weight and blood pressure. When you don’t exercise, you burn fewer calories than you do if you do work out. (Duh.) The excess calories that don’t get burned off turn into extra weight, which goes straight to your midsection. This can turn into higher blood pressure and type 2 diabetes. Plus, it gets harder to work out when you start to become overweight because you start to put stress on your joints.

If you still don’t feel the need to exercise on a regular basis, know that your muscles become weak from a lack of use. Bones also lose density with age. Working out regularly helps to keep bones and muscles from deteriorating. Not only is this going to ward off Father Time for a bit, but those muscles will react positively when you’re using them for more than just holding a remote control.

Finally, a lack of exercise just makes life unbearable. If you work high up in a building, it’s tempting to always take the elevator to get to your office because you are short of breath if you take the stairs. But that’s your body telling you to get your butt moving! The more exercise you do, the more endurance you build up. This allows you to take the stairs instead of an elevator. And when you’re climbing flights of stairs, you’re exercising, so it’s a win-win.

The next time you get to the gym on a regular basis, take a minute to take stock of how great you feel.

It feels good, doesn’t it?

Whether or not you work at a desk or your profession takes you on a job site, we all need to exercise.

But you already knew that. Consider this our way of gently nudging you to the gym, if you aren’t on your way already.

Interested in trying out our gym? Schedule a free, no-sweat intro today!

5/30/2018


Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 1 SPOT LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – CrossFit

Warm-up

3 min cardio

dynamic…

Mobility

box hip

box shoulder

Weightlifting

Press Triplet (heavy 1 rep)

`1 push press + 1 push jerk + 1 split jerk

Metcon

Metcon (Time)

4 rounds

25 wall balls 20/14

20 DB hang clean and jerk 50/35
DB hang clean and jerk 10/ arm- split up however you feel fit

5/29/2018


Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 1 SPOT LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – CrossFit

Warm-up

100m run (dumpster and back)

dynamic…

Mobility

foam roll

Gymnastics

3 rounds

:30 Hollow hold

:15 rest

:30 parallette tuck hold

:15 rest

:30 straddled seated leg raise

:15 rest

Metcon

Metcon (AMRAP – Reps)

6 rounds

:40 Cal Row

:20 Rest

:40 Cal Bike

:20 Rest

:40 Cal Ski Erg

:20 Rest

:40 DU

:20 Rest

Happy Memorial Day


Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 1 SPOT LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – CrossFit

Warm-up

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5/26/2018


Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 1 SPOT LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Drop Snatch (5-5-5-5-5)

increase wt if it feels good

Weightlifting

Split Jerk (3-3-3-3-3)

3@60%

3@65%

3@70%

3@75%

3@75%

Weightlifting

Tempo Back squat (3-3-3-3-3-3)

3@60%

3@65%

3@70%

3@75%

3@75%

3@75%

Weightlifting

Romanian deadlift (RDL) (5×5)

increase wt if it feels good

Glute-Ham Raises (5×6)

5/26/18


Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 1 SPOT LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Reps)

AMRAP 22

teams of 2

400m Run

44 thruster 75/53

44 box jump 24/20

44 power snatch

5/25/2018


Announcements

Excited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 1 SPOT LEFT!
-M/W/F 3:45-4:30
-starts middle of June
-$89/month for first 6 teens for 1st 2 months

Let Diana or me know if you’re interested.

Grand Trunk CrossFit – CrossFit

Warm-up

4 min DU practice

dynamic…

Mobility

quad smash

trap smash

Weightlifting

Shoulder Press (6×4 across)

same wt across, all 6 sets of 4 reps

1 set every 2 min

increase 5 lb from last time we did this

Metcon

Metcon (AMRAP – Reps)

3 rounds

1 min SDLHP 95/63

1 min sit-up

1 min push press

1 min sit-up

1 min rest