Check out the 5:30am class on Todays WOD! Some nice work on the super high box jumps.
“Four Little P’s”
November 28, 2011 By
Welcome back after feasting on turkey and stuffing and whatever else your family eats over thanksgiving! Hope everyone enjoyed the holiday and nobody got hurt if you went shopping on Black Friday. Hybrid is making a few changes including to our website. The new and improved site should be coming live in the next week or two, so stay focused and let us know what you think when it’s live.
Strict Press 5-5-5-5-5
Then…
Pushups – 10 down to 1
Planks (side raises) – 20 down to 2 by 2′s
Pullups – 10 down to 1
Post your strict press weight HERE and your time to The Hybrid Scoreboard
“Just Work”
November 23, 2011 By
One of our members PROMISED his friends he’d be at the 7am class with them today. He did not show up. So, if you’ve seen this man, tell him that his friends are looking for him, and it’d be nice if he could show up next time 
This is what happens if not.
We are CLOSED tomorrow (Thursday) for the Holiday. Enjoy the Turkey! Friday, we will hold TWO classes. The first will be a 9am class. The second will be at 5pm. Saturday we will return to a normal schedule.
LOST! – One of our members lost a gold ring with diamonds shaped like a flower and a dark stone in the middle. If you have seen this ring at the gym, please leave it in the office. It is quite important to the one who lost it.
Todays WOD has no time nor score component. Sometimes it’s good to test your limits and just get the work done. We’re looking for some good amount of weight lifted. Your first round should be around 20 reps, 2nd round about 15, third round around 5-10. If you get 10 reps in your third round, do a 4th at your option at a heavier weight. If you don’t have double unders, this is a perfect WOD to practice them in!
Max rep back squat
Backwards tire drag x 2 lengths (100 ft total)
75 Double Unders
3 rounds (4th is optional)
Rest as needed between rounds
While there is no score, you can post your total weight lifted, or your weights and rep scheme to The Hybrid Scoreboard
Sign up for our weekly newsletter HERE
Hybrid Athletics Fall Competition Results:
November 22, 2011 By
Women’s Lightweight:
Men’s Lightweight:
Women’s Heavyweight:
Men’s Heavyweight:
“Turkey”
November 22, 2011 By
Another repeat WOD today, so check if you did this one last time and try and smoke that old score! This morning, several members beat their times by over a minute. Not bad for a few months work!
1000m row
80 KB Swings
50 Ring Pushups
30 Toes to Bar
Post KB weight and time to The Hybrid Scoreboard
“WOD Soup”
November 21, 2011 By
The Hybrid Fall Competition went off without a hitch! What an amazing time and congrats to all of the winners! Hybrid’s very own Kate Schuh took first place in every event but one to take the Womens Lightweight Division. Alex Dantec finished in the top 3 in all of the events to take the Womens Heavyweight Division. For the guys Ray Traitz came back from a slow start to finish first in the last 3 events to take the Mens Lightweight Division and Daniel Romano finished either 1st or 2nd in all but one event to take the Mens Heavyweight Division.
Sign up for our mailing list for details on the next competition (and other fun Hybrid events) as soon as they are released. In the meantime, sign up for one of our upcoming strongman seminars to ensure you’re not behind the 8 ball on the next go around!
10 Clean & Jerks
30 Box Jumps
10 Burpees
30 Air Squats
10 Burpees
3 Rounds
Post clean & jerk weight and time to The Hybrid Scoreboard
“Angel Hands”
November 18, 2011 By
Remember! Only ONE class tomorrow morning at 7:45am. It will be a quick gasser as registration for the competition begins at 8:30am.
Remember! The food drive is going on through next TUESDAY! Please bring in whatever you can for donations to help those in need this holiday season.
20 KB Halos
50 ft. weighted lunge
4 Handstand pushups
50 ft. weighted lunge
AMRAP 20 Minutes
Post your KB weight, rounds and reps to The Hybrid Scoreboard
“Bruce M”
November 17, 2011 By
Hybrid’s youngest member at the garage games! Learn his name, he will be the 2021 Crossfit Games Champion. Jack Higgins.
300m row
10 burpees
20 sledge hammer swings
300m run
4 rounds
rest 3 minutes between rounds
Post your time for each round to the notes of The Hybrid Scoreboard
“Turkey Jerky”
November 16, 2011 By
We have a few videos for you today, so take a minute and watch
Tim Burke – Round 3 of yesterdays WOD
Tim Burke – Round 5 of yesterdays WOD
We’ve fielded questions from members recently on why their body is not changing. They feel better, but they’re not getting the physical results they want. Our answer is simple and twofold. 1) Diet – Eat better, and you’ll see the results. 2) Ramp up the intensity - many of you push hard, or think you do, but end up doing 2+ WOD’s. Ramp up the intensity in the class WOD to the point where you can’t fathom doing another WOD after. This approach is not for everyone, but for those that are serious about making huge progression, watch round 5 of timmy doing yesterdays WOD. You can tell by his body language that he’s had enough and wants to quit…but he’s at the end, and he pushes through. This is why Tim competes at the level he does…always pushing himself past his mental limits. I always say, it’s amazing what the body can do if the mind gets out of it’s way.
Check out the first video of todays WOD. Some turkish getup practice is always good, but we have to remember to stay under control. the turkish getup is NOT a speed movement. It is easiest done when you hit every step of the movement, remain under control, and keep your eyes peeled on the bar or kettlebell. The morning class handled the last part great, but moved quickly and you can see the resulting wobble’s throughout the movement.
In the second video, Tim shows a perfectly executed Turkish Getup (there’s a reason he’s our head trainer). Watch how he methodically moves through each step of the movement, under control. He is always looking at the kettlebell, the movements are distinct and deliberate. Now he just needs to add some weight!!!
20 Turkish Getups (practice)
Then…
30 KB/DB single arm hang clean – right arm
30 KB/DB Single arm squat – right arm
75 Situps
50 side plank hip raises (25 each side)
30 KB/DB single arm hang clean – left arm
30 KB/DB Single arm squat – left arm
2 rounds
Post KB weight and time to The Hybrid Scoreboard
“Penalty Play”
November 15, 2011 By
At Hybrid, we typically don’t provide an “RX’ed” weight. Everyone has different abilities, and we like to get to know our members strengths and weaknesses, and push them where they need to be pushed. Today however, we’re telling you what weight you will do…and if you don’t do it, there’s a penalty. Have fun with it, push past your known limits, and git’r done!
40 Double Unders (120 singles)
7 Push Jerks (135# for me, 75# for women)
7 Chest to bar pullups (or 4 Muscle Ups, or 14 Ring rows)
5 rounds
For every drop of the bar on the jerks, or drop from the pullup bar/rings, it is a 1 length bear crawl penalty. For not doing the WOD as RX’ed, it is an automatic 5 bear crawl penalty.
Time stops after all penalties are completed.
Post your time to The Hybrid Scoreboard
