Monday

Warm up

400m run

Inch worm (keep palms flat)

Reverse hyper

GHD sit ups

Strict pull ups

Skill

Deadlift

WOD

Deadlift

3-3-3-3-3

Open Mens @ Warwick

MENS OVERALL

• 1

  KEVIN JOHNS
  19
• 2

  ANDREW DAVIE
  23
• 3

  DAVID DESANGES
  26
• 3

  BRANDON SAUERS
  26
• 4

  CHRIS GUERRERO
  27
• 5

  MICHAEL KIM
  39
• 6

  JOEL WILLIS
  49
• 7

  RAY TRAITZ
  51
• 8

  FRANK VOLPE
  55
• 9

  HAROLD FRAGA
  61
• 10

  VICTOR EBERT JR.
  65
  

AMRAP Masters @ Warwick

MENS OVERALL

• 1

  VIC MYERS
  10
• 1

  CJ RUSSO
  10
• 2

  BILL CONNORS
  14
• 3

  RICH MASCALI
  16
• 4

  TODD WALDO
  20
• 5

  JAMES DEMARIA
  22
• 6

  CRAIG KARDELL
  23
• 7

  MIKE FERRANTE
  28
• 7

  RUSSEL GURA
  28
• 8

  DAN SMITH
  36
• 9

  MICHAEL FAUST
  40
• 10

  LAWRENCE SLATTERY
  42
  

What Is Food?

If you believe government has no role in helping people — including encouraging us to act in our own best interests by doing things like not smoking, wearing seat belts and getting exercise — you’re probably no fan of New York’s mayor, Michael R. Bloomberg. The mayor, who has already banned smoking in bars and transfats from restaurant food,  has created more bike lanes in his administration than all other administrations combined and forced the posting of calorie counts in fast food restaurants, added to his sins by proposing to ban the sale of sugar-sweetened beverages (SSBs) over one pint (16 ounces) in a variety of venues.

The arguments against this ban mostly come from the “right.” (There actually is no right and left here, only right and wrong.) We’re told, as we almost always are when a progressive public health measure is passed, that this is “nanny-statism.” (The American Beverage Association also argues that the move is counterproductive, but the cigarette companies used to market their product as healthful, so as long as you remember that, you know what to do with the A.B.A.’s statements.) On a more personal level, we hear things like, “if people want to be obese, that’s their prerogative.”

Certainly. And if people want to ride motorcycles without helmets or smoke cigarettes that’s their prerogative, too. But it’s the nanny-state’s prerogative to protect the rest of us from their idiotic behavior. Sugar-sweetened beverages account for a full 7 percent of our calorie intake, and those calories are not just “empty,” as is often said, but harmful: obesity-related health care costs are at $147 billion and climbing.

Its on!

AMARP Fitness is CrossFit Warwick for the summer challenge!!!


Stay tuned for details...


NO mobility or class today!

Friday

Partner warm up

MB partner sit ups

MB chest pass

MB hip toss

Partner wall ball

Skill

Floss hamstring

Partner WOD

15 minute AMRAP

“Tag”

Partner  #1 run 200m

Partner #2 max effort double unders until you get tagged

SATURDAY coach's advice

Hello all:

If you didn't already know there will be a number of us competing this Saturday at CrossFit Warwick for the Summer Challenge. 

We are hoping some of you will come spectate. Check out the link for more information: http://www.eventbrite.com/event/2734042595

For those competing there area number of thing to consider:

• starting tonight... Get hydrated... drink at least 10 ounces of coconut water and tomorrow drink 1/2 your body weight + 60 of ounces of water... 

• eat normally tonight.... tomorrow (Friday) eat lean protein, sweet potato, and high quality fat (avocado)... Saturday morning eat breakfast because the 1st heat doesn't start till 9am... eggs, fruit (berries), avocado... another 10 ounces of coconut water and keep drinking water... 

• During the event have a post WOD shake (protein/chocolate milk, etc) don't for get to bring food... grilled chicken, jerky, dried fruit, apples, berries, almond butter, nuts, and avocados... bring water and coconut water to put in your post WOD shake... 

• stay out of the sun!!! AMRAP will have a tent so bring some foam rollers, lacrosse balls, awn chairs,sunglasses, and sun block... 

• mobilize during your down time and ask me of fellow competitors for help with stretching, taping, etc.
• KICK SOME ASS!!!

• have FUN!!!

• & KICK some more ASS!!!

Contact me for any questions or concerns. 

Thursday

Warm up

KB around the world

KB H2H swing

KB high handle

KB under hand pass

Skill

KB snatch to windmill

WOD

15 minute AMRAP

Air squats, 20 reps

KB snatch to windmill, 6 reps

Wednesday

Warm up

Keg carry

Single arm DB shoulder to overhead

Push ups

Strict toes to bar

Skill

Keg ground to shoulder

WOD

Complete the following:

Box jump 5-10-15-20

Keg ground to shoulder 20-15-10-5

Burpees 5-10-15-20

Tuesday

Warm up

Dips

GHD sit up

GHD back ext or reverse hyper

Walking Sampson

Skill

Back squat

WOD

20 minute AMRAP

3 back squats

Run 400m