101231: Happy New Year's Eve!!!

______________________________

WOD#1: "2011" (12 Minute Cap)
First you must choose your weight.
       Male: (65/95/135/185/225)
       Female: (45/65/85/105/135)
Next choose your range of motion and weight to be reached. (Male/Female)
ROM:  Snatch or Clean & Jerk (2,011/1,341 lbs)
                Male Reps: (31/22/15/11/9)
                Female Reps: (30/21/16/13/10)
           Clean or Sumo Deadlift High Pull (4,022/2,682 lbs)
                Male Reps: (62/44/30/22/18)
                Female Reps: (60/42/32/26/20)
           Deadlift (6,033/4,022 lbs)
                Male Reps: (93/66/45/33/27)
                Female Reps: (90/63/48/39/30)

WOD#2: For Time: (20 Minute Cap)
-20 Push Ups (New Standard)
-11 Pull Ups
-20 Air Squats
-11 Knees to Elbow
-20 Mountain Climbers (L + R = 1 Rep)
-11 Hand Stand Push Ups
-20 Straight Leg Sit Ups
-11 Jumping Lunges (L + R = 1 Rep)

-20 Kettle Bell Swings (53/35)
-11 Burpees

101230: New Year's Resolutions

The New Year's Resolution, most never make it past the first month. Would you like to be the exception? Starting January 3, 2011 Fivestar Nutrition Journals, no need for pens or paper. You will be blogging everything you consume on a daily basis. No need for a computer, you can text in your entries. First week of the new year everyone paticapating will have measurements taken, weigh in, and PR's recorded. There will be a $20 entry fee, half of which will go to the winners. Yep, Cash Prizes!!! The Winners will be announced Saturday April 2nd, 2011 at our One Year Anniversary/Competition. Mark your calendars, get out your Paleo/Zone recipes, and hit the WODs harder than ever! 2011 you will not only keep your resolution, you will be part of the fitness Revolution!
______________________________

STRENGTH: OHS 5,3,3,1,1,1

WOD: Complete as many rounds as possible in 20 Minutes of:

-30 second Handstand hold
-30 second Squat hold
-30 second L-sit hold
-30 second Chin over bar hold

101229: "Total Chaos"

We are all so use to our routines and surroundings, wow it gets boring! Sometimes it gets so bad that you literally go into auto pilot. We have all done it, got into the car to started driving and realized we were enroute to work or another everyday destination, when you were trying to go food shopping. You have driven these roads so much, you probably could do it blind folded. This is your wake up call! You are missing out on the little things in life. Find a new route/method/path and change it up as frequently as possible, you will be amazed at all the new things you find! Prescribe to this method in other areas of your life you may even find some enjoyment out of the oddest or boring tasks.

Try on the WOD below it is bound to break you out of the monotony!

________________________________

STRENGTH: Bench Press 5,3,3,1,1,1

WOD: For time of:
(NO ORDER, Complete each exercise in what ever order you desire!)

-30 Pull ups
-30 Wall ball (20/14)
-60 Double Unders
-6 Snatches (95/65/35)
-12 Front Squat (135/95/65)
-18 Push Jerk (95/65/35)
-200m Row
-20 Ring Dips
-20 Burpees

101228: Carb Comma?

The Holidays has hopefully treated you well, and the "Carb Comma" is starting to wear off. Some are already wishing the foods/sweets would just go away, and not sure what to do about the damage it is leaving behind. But wait, we still have a few more days until New Years and you are bound to fall off the nutrition path again. But don't get discouraged, the new year is going to be bringing us our most beneficial food challenge to date. Keep your eyes right here for more detailed information COMMING SOON!
______________________________

STRENGTH: Push Press 5,3,3,1,1,1

WOD: 15 Min AMRAP:
-21 Push Ups(Odd Rounds)/V-Ups(Even Rounds)
-15 Box Jumps (24/20)
-9 Push Press (95/65)

101227:

ATTENTION: Due to the weather the 10:00am Class is Canceled!
                      5:30 + 6:30pm are still  ON!!!

____________________________

STRENGTH: Squat Clean 5,3,3,1,1,1 (New 1RM)

                     (50%,65%,75%,90-95%,100%, New 1RM)

WOD: Seven Rounds For Time of:

-5 Handstand Push-ups
-10 Deadlift (185/95)
-10 Chest to Bar Pull-ups
-20 Double-Unders

101224: "12 Days of Christmas FiveStar Style"

Come dresses in your festive attire, Santa hats and all!

See you at 10 AM!!!
______________________________

WOD: "12 Days of Christmas" For Time:
Just like the song goes, start with 1, then 2-1, then 3-2-1, and then 4-3-2-1, and then 5-4-3-2-1, YOU GET THE POINT! All the way up to 12-11-10-9-8-7-6-5-4-3-2-1
-1 Snatch (95/65)
-2 Push Press (95/65)
-3 Cleans (95/65)
-4 Deadlifts (95/65)
-5 Golden Ring Dips
-6 Pull ups
-7 Air Squats
-8 Push ups (New Standard)
-9 Straight Leg Sit Ups
-10 Box Jumps (24/20)
-11 Burpees
-12 OHS (95/65)

101223: Who Calls YOU Out?

Who Calls You Out?

by Kenny Eller on November 23, 2010
Who cares about you so much that they will speak up, even if uncomfortable, to help you maximize your potential?

Who will shake you and help you see your abilities even if your vision is clouded?

Who will encourage you when you need motivation?

Who will be honest with you?

Who will help make you better?

Who will be selfless?

Who will call you out?

______________________________

SKILL: GHD Situps

WOD: 21-15-9 For Time:
- SDHP (95/65)
- HSPU

101222: Drive?

What drives you? Were do you pull motivation to stick with it, hold on, or go for one more? Is it the little voice inside your head, or the eyes of your peers, maybe even the sound of your coaches and friends. What ever it is you need to get as much of it as possible! Once again, take a good hard look in your head, and find out what drives you.

Then, TURN IT UP A NOTCH!
(You will be amazed by the results)
____________________________

STRENGTH: Front Squats 5,3,3,1,1,1
       (50%,65%,75%,90-95%,100%, New 1RM)

WOD : For Time:
-30 Double Unders
-9 Thrusters (135/95)
-9 Lateral Lateral Burpees (Over Bar)
-20 Double Unders
-6 Thrusters (135/95)
-6 Lateral Lateral Burpees (Over Bar)
-10 Double Under
-3 Thrusters (135/95)
-3 Lateral Lateral Burpees (Over Bar)

101221: Balance

In all walks of life you must have balance, fitness is no exception. It actually may be the balance you have been looking for the whole time. Balance occurs when all the parts of your life fit together. As a result the sum of these parts are far greater than any individual. CrossFit provides an excellent platform to strengthen one's mental, physical abilities and much more! While at the same time creating a new appreciation for this balance that exists between the them.
Lets try it out! Check out the WOD below.

________________________________

SKILL: Midline Stabilization Progression

WOD: 5 Rounds For Time:
- 10 Alternating Pistols
- 20 Alt. One Handed KBS (53/35)
- 20 Alt. Kettllebell Push ups
- 10 Floor Wiper (95/65)

101220: 3,2,1, Plan?

It is time to start thinking about the New Year! There are many changes in the works for the Gym, details to come soon. (Little Hints: Paleo, Team, New Classes, Zone, New Look, and a New YOU!)

Any ideas, comments or anything for the good of CrossFit FiveStar, email  SButler45@gamil.com or Post Comments Below!
______________________________

STRENGTH: Shoulder Press 5,3,3,1,1,1 (Find New 1RM)

WOD: 21-18-15-12-9 rep rounds of:

-Power snatch (115/75)
-Wallball shots (20/14 @10ft)
-Knees to elbows
MobilityWOD: Shoulders/Hips

Holiday Hours

Friday,           Dec 24th - 10:00am (No Evening Classes)
Saturday,      Dec 25th - No Classes (Merry Christmas)
Sunday,         Dec 26th - No Classes
Monday,        Dec 27th - 10:00am, 5:30 + 6:30pm
Tuesday,       Dec 28th - 5:30 + 6:30pm
Wednesday,  Dec 29th - 10:00am , 5:30 + 6:30pm
Thursday,      Dec 30th - 5:30 + 6:30pm
Friday,            Dec 31st - 10:00am only
Saturaday,     Jan 1st    - No Classes (Happy New Year)

101216: What Motivates You?

Some Good Quotes, What do you Got? (Comment below)

Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.

-- Author Unknown

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.

-- Arnold Schwarzenegger

Our strength grows out of our weaknesses.

-- Ralph Waldo Emerson
______________________________

GOAL: Attack One or Two of your goals.

WOD: 21-15-9 For Time:
-Sumo Deadlift High Pull (95/65)
-Push Press (95/65)
-Air Squats

101215:

Reminder: Holiday Challenge and Bowling - Friday Dec 17th 5:30pm

Challenge: Detail to come soon!
Bowling: Around the Corner "Happy Tymes" ~ 7:00pm - ?:??
Bring Your Favorite Foods or Treats!
Please Sign-Up at the Box


______________________________

STRENGTH: Deadlift 5,3,3,1,1,1 (Find New 1RM)

WOD: 20 min AMRAP:
-10 Ring Rows
-10 Ring Pushups
-10 Wallball
-10 Jumping Lunges

MobilityWOD: Calves/Shoulders

101214: Motivation

Holiday Extravaganza! This Friday Dec 17th 5:30pm @ the Box then Bowling
Sign up at the Box.

Visit sicfit.com for more Videos

Tough Mudder, Bear Creek PA


Sunday, April 10th, 2011

Please come join the 5Star team and complete the Tough Mudder Challenge!

Registration is $110 until January 9, 2011. The bigger our team is the bigger the refund we'll receive the week of the race.

To access the 5Star team page click on the link below and click on "Join an Existing Team"
https://www.raceit.com/register/groups/default.aspx?newgroup=true&event=2936

Team Name: 5Star
Password: tough

All are welcome to join the 5Star team!

To learn more about the Tough Mudder, check out there webiste:http://toughmudder.com/info/

Please email Meghan with any questions: hamilton.meghan@gmail.com

_______________________________

SKILL:Before or After the WOD, Row 500m for Time.

WOD: "Suffocation" For Time:

-50 Thrusters (135/95)
-At the top of each minute complete 3 KTE and 3 Burpees.



101213: Thank You!

Shawn,
I wanted to take a moment to thank you for introducing me to crossfit. Today alone I had no less then 8 people tell me how much my appearance has changed. What I wanted to say was, "so has my mind and thoughts on fitness!"
When I was talking to Mike tonight I was telling him how I was going to the gym 6 days a week (for many years) and gained weight doing so. I have lifted, boxed, stepped, zumba 'd, tae bo'd, personal trained and never saw the results I have seen in such a short period of time with crossfit.

You are a motivating instructor and everyone in the class is a pleasure to be around and are also very encouraging. I wish I could send them all a thank you note too. You put the fun back into exercise for me and I look forward to every class.

Thank You!

Kitty Jo Johnson
 

______________________________

 
STRENGTH: Box Squats 5,3,2,1,1,1 (Find 1RM)
 
WOD: For Time:
-100 DU
-20 HSPU
Then right into 7 rounds of:
-5 Power Cleans (75% of your 1RM)
-10 Box jumps (24/20)

MobilityWOD: Hips and Hammies

101210:

Holiday Challenge and Bowling - Friday Dec 17th 5:30pm

Challenge: Detail to come soon!
Bowling: Around the Corner "Happy Tymes" ~ 7:00pm - ?:??
Bring Your Favorite Foods or Treats!
Please Sign-Up at the Box



Saturday's WOD: Paintball for Time (Skirmish)

Or Run 5k on your own!

Call Out! Anyone who would like to still go paintballing, there are a few spots that opened up last minute!

Let me know if you are interested ASAP!!!

Consequences of YES

Posted by Andy Petranek

How many times every day do you say, "YES"? Do you think it's actually possible to get all the things done that you say, "Yes" to every day? Do you say, "Yes" to avoid having to making choices about how you're going to spend your time and energy? Do you get that by saying "Yes" you are actually making choices, albeit unconsciously? Who's in charge, anyway? Are all the things you're saying "yes" to running your life, or are you? What about all the things that you actually WANT to get done for yourself - eating well, working out, getting to bed by 10, drinking water, daily reading, writing, spending time with family, kids, etc… things that both feed your soul… and take time. When do these get done? By saying "Yes" to everything else, who is paying the price?

So as you go through your day today… when you hear yourself say, "Yes" - whether to yourself, a colleague, your wife or your kids - make sure you really mean it. And if your, "Yes" should really be a, "No"… try THAT on.

______________________________

STRENGTH: Floor Press Week 4
WOD: Five Rounds of 3 Min AMRAP's and 1 Min Rest:
-3 Squat Clean Thruster (95/65)
-6 Burpees
-9 St Leg Sit up

MobilityWOD: Calves/Forarms

101209: Got Em!

Saturday's WOD: Paintball for Time (Skirmish)

Or Run 5k on your own!

Call Out! Anyone who would like to still go paintballing, there are a few spots that opened up last minute!

Let me know if you are interested ASAP!!!

Fugitive Apprehended!

Charged with impersonating an officer.

_______________________________

STRENGTH: Make Up Day!

WOD: 15 Min AMRAP:

-5 Ring Dips

-7 Pull ups

-10 KB Thrusters (53/35) (5 on each Arm)

SKILL: Rope Climb!



101208: Have you seen these Men?

WANTED

Two men seen flailing bodies around local warehouses and breathing heavily!

Authorities are still on the look out for one or possibly two red haired male, any pictures please send to SButler45@gmail.com



________________________________

STRENGTH: Full Snatch Week 4

WOD: For Time:

-25 Double Unders

-25 HSPU

-25 Straight Leg Sit ups

-25 Snatches (75/55)

-25 Cleans (75/55)

-25 Deadlifts (75/55)

MobilityWOD: Hamstrings

101207: "CrossFit Scouting Report"

FiveStar in the CrossFit Media: CrossFit Souting Report
http://games2010.crossfit.com/blog/2010/12/crossfit-scouting-report,952/

_______________________________

STRENGTH: Push Jerk Week 4

WOD: Four Rounds For Time:

-20 Push Ups (New Standard)

-20 Box Jumps (24/20)

-20 Toes to Bar

-20 Air Squats

SKILL: Muscle Up

101206: "Pennsylvania's Fittest Competition WOD #2"

Holiday Challenge and Bowling - Friday Dec 17th 5:30pm
     Challenge: Detail to come soon!
     Bowling: Around the Corner "Happy Tymes" ~ 7:00pm - ?:??
     Bring Your Favorite Foods or Treats!
     Please Sign-Up at the Box

______________________________

STRENGTH: Overhead Squat Week 4
                     (40% x 5, 50% x 5, 60% x 5)

WOD: Pennsylvania's Fittest Competition WOD #2
21-15-9 Reps For Time:
-Deadllift (225/135)
-Pullups (Chest to Bar/Chin)
-Burpees

MobiltyWOD: Upper Back/ Shoulders

101203:

NO Class Saturday Morning! CrossFit FiveStar is Sending athletes to compete!
CROSSFIT 610 and CROSSFIT ADVANCED are excited to host THE PENNSYLVANIA'S FITTEST COMPETITION this DECEMBER 4TH 2010. This event will be a one day challenge of a series of physical tests consisting of 3 events.

All are welcome to come and check out the FUN!
Location: 57 S. COMMERCE WAY. SUITE 140. BETHLEHEM, PA 18017

_____________________________

STRENGTH: Floor Press Week 3

WOD: 5 Rounds For Time:
-7 Push Jerks (95/65)
-7 KBS (53/35)
-7 Burpees

MobilityWOD: Lower Back/ Hips / Calves

101202: "STRICT FORM!!!"

DO NOT GIVE UP FORM FOR SPEED!!! Compromising your form for speed will in the end result in a slower time or lower score. If that wasn't enough of a deterrent, you are also walking a fine line with a pulled muscle or even an injury. Which ultimatly will lead to missed workouts and a possible decline in in your progress, that could last months.

Q: So what are the benefits of using stricter form?

A: Improvements in all 10 Compentents of Fitness. Which ultimatly will lead to much faster times, higher scores, more weight lifted across the board!

10 Components of Fitness:
1.Cardiovascular/Respiratory Endurance - The ability of the body systems to gather, process, and transport oxygen.

2.Stamina - The ability of the body to process, store, deliver, and utilize energy.
3.Strength - The ability of a muscular unit, or combo of muscular units to apply force.
4.Flexibility - The ability of maximizing range of motion at a given joint.
5.Power - The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
6.Speed - The ability to minimize the time cycle of a repeated movement.
7.Agility - The ability to minimize transition time between one movement pattern to another.
8.Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
9.Balance - The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.
10.Accuracy - The ability to control movement in a given direction or at a given intensity.

______________________________

STRENGTH: Make Up Day!

WOD: "Mr. Cleans"

-75 Hang Power Cleans (75/55)

SKILL: Tababa Push Ups

MobilityWOD: Rack Position

Refer back to 100527