New equipment for December

Weight Vests, One hand D-Balls and reaction balls.

CrossFit 1700 12-2-05

Participants: 9

Ball Slams (# Various)
Front Squats
Elevated Push Ups (20" Box)

Chipper: 50 reps each exercise for time.

CrossFit Kids 1600 12-2-05

Participants: 5

CrossFit 1200 12-2-05

CF 1200 WOD

Ball Slams
Front Squats (# Choice)
KB Lunge 200 Feet (KB right 100 ft, KB Left 11 ft.)

21, 15, 9 for time.

Boot Camp 12-2-05 0930

Participants: 13

BC: WOD Same as 0600

Boot Camp 12-2-05 0600

Yoga - Boot Camp Style

Suicides

Participants: 15

Round 1

Suicides: 7
Push Ups: 10
Ball Slams: #30 - 5, #20 - 10, #15 -15, #10 - 20
Pull Ups: 20

Round 2:

Suicides: 4
Push Ups: 20
Ball Slams: #30 - 5, #20 - 10, #15 -15, #10 - 20
Pull Ups: 15

Round 3:

Suicides: 1
Push Ups: 30
Ball Slams: #30 - 5, #20 - 10, #15 -15, #10 - 20
Pull Ups: 10

For Time:

Boot Camp 12-1-05 1830

Participants: 32

BC WOD

Round 1:

• Suicides: 5
• Push Ups: 10
• D-Ball Slam #30 - 5, #20 - 10, #15 - 15, #10 - 20
• Pull Ups: 10

Round 2:

• Suicides: 3
• Push Ups: 20
• D-Ball Slam #30 - 5, #20 - 10, #15 - 15, #10 - 20
• Pull Ups: 10

Round 3:

• Suicides: 1
• Push Ups: 30
• D-Ball Slam #30 - 5, #20 - 10, #15 - 15, #10 - 20
• Pull Ups: 10

Three rounds for time.

CrossFit 1700 12-1-05

Participants: 6

Skill: Reaction ball

Warm Up:

Squats: 30
Roll Outs: 30
OHS: 30
Hand Stands: 5
Pull Ups: 30

WOD

Ball Slam
DB Clean and Press
Pull Up

21, 15, 9 for time.

CrossFit Kids 1600 12-1-05

Ball Slam
DB Clean
Pull Up

21, 15, 9

CrossFit 1200 12-1-05

Participants: 1

CrossFit style rehab work out.

Pull Ups - Reps 10
Ring Push Ups - Reps 10
L - Hold (10 Seconds)

Three rounds: No time for the broken person. :)

CrossFit 0930 12-1-05

CrossFit 0930

Participants: 1

New person to the class. Showed her what we do and why.

DECEMBER BOOT CAMP UPDATE

We broke 700 workouts for the first time this morning! We stand at 729 workouts for the month of November. The previous record was 613 last April. Here is the critical data:

Total Workouts: 729
Total Classes: 35
Average Attendance: 18.05 per class
Total Unique Participants: 145
Largest Class: 41
Smallest Class: 8
New people to class: 29
Year to date we have given 5862 Boot Camp workouts!

We will probably be closing the evening class to new enrollment in the second week of January. The morning and mid morning classes still have room for more participants. We will be adding a wait list for the evening class after we close the class to new enrollment. Just like when we outgrew Bally.

For December, we are holding 39 Boot Camp and 75 CrossFit classes this month. Total classes offered: 114 plus personal training. We will NOT be canceling any classes due to the holidays. The holidays are on weekends and will not interfere with our training. You will be able to get FULL BENEFIT the entire month so you can eat and drink what you want for the holidays. :) (Within reason)

Here is the schedule for the month: http://www.hyperfitusa.com/calendar.asp

OTHER STUFF: The web site has been updated. All the photos rotate each time your refresh the site. (I am a dork and think it’s pretty cool) Under “What’s New,” we have added video to the site. We are in the works of getting exercise clips so we don’t have to re-teach exercises and the people who copy what we do can do a better job of using our stuff. It is always bad when you get a copy of a copy; it is never quite as good as the original!

CrossFit 1700 11-30-05

Here is an honest question: How good is it to have your attorney come to your classes and suffer! Go Dan!

Skills:

Rings: Muscle Up (Skill Development)

WOD

D-Ball Slam
Dumb Bell Cleans
KG Swings

Reps: 21, 15, 9 for time.

CrossFit Kids 1600 11-30-05

Skills:
Rings
Break fall to feet.

WOD:

Wall Ball
D-Ball Slams
KB Dead Lift

Reps: 21, 15, 9 for time.

November Boot Camp Results

Total Workout: 729
Total Classes: 35
Average Attendance: 18.05
Total Participants: 145
Largest Class: 41
Smallest Class: 8

CrossFit Class 1200 11-30-05

Boot Camp 11-30-05 0930

Participants: 14

Boot Camp 11-30-05 0600

Participants: 21

WOD

Joanne smiles after push up. We should have done more if she can still smile!

Wendy is the 700th participant!

HYPERFIT USA BREAKS RECORD

We broke 700 workouts for the first time this morning! We stand at 715 leading into the 930 class. We will post photos this afternoon.

Great job all!

The previous record was 614 last June.

We are holding 37 classes in December for Boot Camp.

CrossFit Ann Arbor is holding 75 CrossFit Classes.

We will NOT be cancelling any classes due to the holidays. You will be able to get FULL BENEFIT the entire month so you can eat and drink what you want for the holidays. :) (Within reason)

You will be able to GET SOME all month long.

CROSSFIT NORCAL

From our brothers and sisters at CrossFit NorCal!

Great job to Rob and the crew!

Boot Camp 11-29-05 1830

Can all these people be wrong?

Well, a lot of push ups and they are thinking they are wrong.

Good old mountail climbers for motivation.

Participants: 41

BC WOD

Squat Thrusts: 75
Push Ups: 75
Crunches:75
Triceps Push Ups: 75
Plyos: 20
Pull Ups: 20

CrossFit 1700 11-29-05

Our warm ups are tougher than most people's work outs.

Warm Up:

Squats
Roll Outs
Plyos
OHS (Overhead Squats)
Pull Ups

30 Reps for all.

Work Out:

Pull Up: 50
One Arm Thruster: 50
D-Ball Slam: 50
Plyo: 50