CrossFit Kids 1600 12-8-05

CrossFit Kids

Skills: Muscle Ups Rings/Bars

Ball Slams
Ring Push Ups
Plyo Hops

15, 10, 5

Three rounds for time.

Our Position on Personal Training

How Hyperfit USA does personal training:

Training is a SUPPLEMENT to our classes. Personal training fills the schedule gaps for people who need to develop the skills necessary to operate in our classes and need schedule help. Training develops the movement patterns and motor skills to easily execute our classes.

Hyperfit USA's goal is to provide the most affordable highest quality training available anywhere. We slackline, BOSU and teach movements that will help people do the classes we offer. If someone is able to be in a class they should be if for no other reason, cost.

Lauren is polishing her pull up form in a personal training session.

Kathy is holding a dumb bell overhead while she lunges to increase here sense of balance.

The training we do reinforces and polishes the performance of our people. Our people usually do personal training once per week and classes 3-4 times per week. It allows the our clients to make their dollar go A LOT farther.

Caveat: Some people need the one on one skill development and are not ready for classes. That is okay too. Those people's goal should be to graduate to the classes some time in the future. There are some people who do only want the one on one attention: That is okay too. It is the premium of the service offered.

Some food for thought.

CrossFit 1200 12-7-05

Doug and Shereef - Elevated Push Ups and Wall Ball

Sheriff Deputy Ring Dips
Plyo hops and more wall ball.

Participants: 2

Elevated Push Ups
Plyo Hops
Wall Ball #20 D-Ball
Overhead D-ball toss - 300 ft.

30, 20, 10

Three Rounds for time.

Instructor Jenn Cornell - Job Jenn! It was hard and good.

CrossFit 0930 12-8-05

Participants: 1 Broken Person

Pull Ups
Ab Mat
Push Up

21, 15, 9

Three rounds for time.

NEW BOOT CAMP T-SHIRTS

At last, the new Hyperfit USA Boot Camp T-Shirts are finished.

New Logo

Front - Logo

Back - Your Name

I know everyone wants one that says Kozian but it is impractile.

Cost per shirt: $18 - Checks payable to Hyperfit USA, LLC

Personal Training

CrossFit 1700 12-7-05

WOD: Same as 1200

CrossFit 1200 12-7-05

Jenn gets paid back for yesterday.

Shereef Pulls Up
Mom and Jenn Clean and Press

Participants: 4

WOD:

Clean and Press
Plyo (20" Box)
Ball Slam
Pull Up

21, 15, 9

Three rounds for time.

Boot Camp 12-7-05 0930

Group squat therapy.

Mike and Patty do negative dips.
Mike, Melissa, Mary and Madison. (This was random, weird)
Group less Melissa.

Participants: 16

WOD: Same as 0600 Class

Boot Camp 12-7-05 0600

PLEASE NOTE: Take a close look at the photos, you will see all ages and fitness levels. Our program is scaleable based on a person's fitness level.

Participants: 18

In Memory of Pearl Harbor...Lest we forget.

GEORGE: HEAD UP WHEN YOU SQUAT!

BC WOD:

Divided into groups of 3.

Six stations:

1. Sprint/Lunge Suicides: 3
2. Ball Squats: 30
3. Plyo (20" Box)
4. Ab Mat: 20
5. Pull Up: 20
6. Negative Dips (4 count neg)

Staggered start.

4 Rounds for time.

Boot Camp 12-6-05 1830

Participant: 41

WOD:

Push Ups: 100
Lunge Lap
Squats: 100
Lunge Lap
Pull Ups: 30
Lunge Lap
Suicides - Sprint/Lunge Combo 5x

For Time

CrossFit 1700 12-6-05

Participants: 1

WOD:

Pull Up
Plyo (20" Box)
Weighted Burpee
D-Ball Slam

21, 15, 9

Three rounds for time.

CrossFit Kids 1600 12-6-05

Participants: 3

CrossFit 1200 12-6-05

Aftermath.
Patty and Doug Thruster
Patty and Instructor Jenn

Instructor Workout

"Buddy"

Where your body goes, your weights go!

Weighted Burpees
Thrusters
DB Swings

21, 15, 9

Each round:
Lunge w/weights three courts.
Lunge w/weights backwards to starting point.

For Time.

Patty 15:05
Doug 16:43

This was an opportunity to pay back the instructor.

Boot Camp 12-05-05 1830

Participants: 23

Push Ups: 10
Arm Haulers: 10
Squats: 30

10 rounds to completion.

Partner Workout:

P1: Plyo Hops
P2: Crunched

30 Seconds each station, rotate places.
3 Rounds

P1: Plyo Hops :30
P1: Plyo Crosovers :30
P2: Flutter Kicks: 1:00

Rotate.
3 Rounds

Honor another fallen hero

From a letter to CrossFit by SSgt Pete Boby:

Dear Sirs,

I have a friend whose recently been killed in Iraq. His name is SSgt Daniel Clay of 2nd Battalion 7th Marine Regiment(29 Palms Ca.) We served in Marine Corps Security Force Training Company in Cheasepeake Virginia together. I can think of no other Marine that I've served with that lived the lifestyle and ideals of our Corps. He was an inspiring leader and a profiecent warrior. He was also a great athelete. We trained hard together constantly. Always pushing each other to go further.

I joined the Reconnaissance Community and Dan went back to the Meat and Potatoes of the Marine Corps; The Grunts. This was Dan's second tour as a Platoon Sergeant. He also served in the Fleet Anti-terrorsim Security Teams which frequently deployed to the Gulf; Dan was part of the Response to the U.S.S. Cole bombing.

The reason I've sent this is because Dan Clay led the kind of life and had the kind of philosphy runs parallel to your program. It would be a great honor to many of us who knew him, as well as his devoted wife Lisa Clay.

Semper Fi'

SSgt Peter J Boby Alpha Co. 3rd Recon Battalion(Okinawa Japan)
http://www.pensacolanewsjournal.com/apps/pbcs.dll/article?AID=/20051203/NEWS01/512030317/1006

Decmeber 6th 2005"There comes a time when every man feels the urge to spit on his hands, hoist the black flag, and start slitting throats." - H.L. Mencken

CrossFit 1700 12-5-05

Participants: 4

Ball Toss from Chair
Elevated Push Ups
Overhead Squat (dumb bells)
Pull Ups (Blue Band)

Ten reps per exercise.

Five rounds for time.

Crossfit Kids 12-5-05 1600

Participants: 3

CrossFit 1200 12-5-05

Participants: 3

D-Ball Toss From Chair (Catch optional)
Elevated Push Ups (20"Box)
Overhead Squat w/dumb bells.
Pull Ups

Ten reps each exercise.

Five rounds for time.

Boot Camp 12-5-05 0930

What is different about Boot Camp Class? Everyone pitches in at the end to encourage the best finish for one of our own. We train, cry and suffer together and everyone gets results. Good job team.

Participants: 13

Pays to be a winner races.

WOD

Burpees: 5
Squats: 20

or

8 Count Body Builders: 5
Squats: 20

Five rounds for time. Choice to participant.

Boot Camp 12-5-05 0600

Participants: 20

Pays to be a winner races.

WOD:

Burpee: 5
Squat: 20

Five rounds for time.