Emmy Simpkins

Happiest of birthdays to our Token Ginger.

• Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
• THIS Saturday, Aug. 29th at Monmouth Racetrack. Please comment on the Facebook post on your preference of clubhouse or picnic area!
• On Saturday, Sept. 5th we will be hosting a “Bring Your Friends For Free” day during our 10AM class. Immediately following the class, we will be revealing all of the information for our upcoming Nutrition Challenge. This challenge IS open to the public. So if you’re friends are interested in joining in on the fun, bring them to class and have them stick around for the Nutrition seminar. We are teaming up with Nutrishop in Wall to bring you guys our best challenge yet. You don’t want to miss out!

Today’s Workout: Open Gym

Today is a scheduled rest/active recovery day. If you have come to the gym every day this week, please use today as an opportunity to mobilize, row/run/bike, etc. If you missed any workouts from the week that you would like to make up, grab a buddy and hit one of the weeks workouts! Work on a skill or strength. OR if you have no idea what to do, be sure to ask a coach for some advice. Please sign in to classes and show up on time. There will still be a class warm up and instruction on how Open Gym is utilized. Have fun! 

This event was a ton of fun last year. Be sure to check it out!

• Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
• THIS Saturday, Aug. 29th at Monmouth Racetrack. Please comment on the Facebook post on your preference of clubhouse or picnic area!
• On Saturday, Sept. 5th we will be hosting a “Bring Your Friends For Free” day during our 10AM class. Immediately following the class, we will be revealing all of the information for our upcoming Nutrition Challenge. This challenge IS open to the public. So if you’re friends are interested in joining in on the fun, bring them to class and have them stick around for the Nutrition seminar. We are teaming up with Nutrishop in Wall to bring you guys our best challenge yet. You don’t want to miss out.

Today’s Workout

Strength:

• Take 15 minutes to build to a heavy set of 5 Sumo Deadlift High Pull (SDHP)

Conditioning:

• Emom21
  • 1st minute- 150m Row Sprint
  • 2nd minute- 10 Burpees 
  • 3rd minute- 2 Cleans (build)

*If a 150m row sprint is not in the cards for you today, decrease the distance to something manageable. The cleans are FULL cleans. They do not have to be touch and go style. You may drop and reset after every one. 

Cooldown:

• 2 minute couch stretch each leg
• 2 minute KB Hang stretch 

Alright, who wants one?

• Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
• THIS Saturday, Aug. 29th at Monmouth Racetrack. Please comment on the Facebook post on your preference of clubhouse or picnic area!
• On Saturday, Sept. 5th we will be hosting a “Bring Your Friends For Free” day during our 10AM class. Immediately following the class, we will be revealing all of the information for our upcoming Nutrition Challenge. This challenge IS open to the public. So if you’re friends are interested in joining in on the fun, bring them to class and have them stick around for the Nutrition seminar. We are teaming up with Nutrishop in Wall to bring you guys our best challenge yet. You don’t want to miss out.

Open Gym: 2:30PM-4:00PM

Today’s Workout

Speed + Agility:

• Speed Ladders

Conditioning:

• 5 Rounds, 2 min rest between rounds:
  • 100m Run
  • 10 Box Jumps (24/20)
  • 10 Pistols
  • 30 Double Unders

*Score= Fastest and Slowest intervals

We have had a lot of inquiries about this Comp, make sure you sign up!

• Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
• Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.

On Saturday, Sept. 5th we will be hosting a “Bring Your Friends For Free” day during our 10AM class. Immediately following the class, we will be revealing all of the information for our upcoming Nutrition Challenge. This challenge IS open to the public. So if you’re friends are interested in joining in on the fun, bring them to class and have them stick around for the Nutrition seminar. We are teaming up with Nutrishop in Wall to bring you guys our best challenge yet. You don’t want to miss out. 

Today’s Workout

Strength:

• 5×5 Back Squat at 90% of 8/21

Oly:

• EMOM6: 2 TnG Power Snatches (Build)

Conditioning:

• AMRAP7:
  • 15 C2B Pull Ups
  • 10 Deficit HSPU (8″/5″)

Cooldown:

• :90 Twisted Cross Stretch each side
• T-Spine smash + Roll out forearms

Please be sure to check your emails for an important message from Rob and I (Sent Friday evening). If you did not receive an email, please notify us at your earliest convenience! Thanks. 

Coming up this week

Monday- Squats, Snatches and AMRAP

Tuesday- Speed Ladders

Wednesday- Heavy SDHP + EMOM

Thursday- HS Practice + Open Gym

Friday- Squats + “F***”

Saturday- Endurance 

• Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
• Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.
• Barbell Club will be starting a NEW cycle TODAY, 8/23. Get in to work percentages, work from pulling/jerk blocks, and apply the squat cycle we are currently in to your oly lifts!

Please be sure to check your emails for an important message from Rob and I. If you did not receive an email, please notify us at your earliest convenience. 

Today’s Schedule:

8AM– CFSE Kids 

9AM- Barbell Club, NEW Cycle starts today. Come in to test the Snatch and Clean & Jerk.

10-12PM– Open Gym

• Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
• Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.
• Barbell Club will be starting a NEW cycle TOMORROW, 8/23. Get in to work percentages, work from pulling/jerk blocks, and apply the squat cycle we are currently in to your oly lifts!

Endurance Class- 8AM

Run 1 mile, Rest 1:1

2x800m, Rest 1:1

4x400m, Rest 1:1

2 Hypoxic Runs- Run as far as you can while holding your breath. Rest as needed between efforts.

Today’s Workout- 9 and 10AM

Team “Linda”

In teams of 3, you will take the AVERAGE weight of all three athletes- that will be the weight on the barbell. The barbells will be set according to the average weight. For example…Athlete A is 180 pounds. Athlete B is 190 pounds. Athlete C is 200 pounds. The bars will be set up at the team’s average weight…190 pounds. Squat Clean will be 143, Bench will be 190, Deadlift will be 285.

Athlete A will start at the squat clean station. Athlete B will start at the Bench Press station. Athlete C will begin at the Deadlift station. 3,2,1 go…each athlete must complete 10 reps of that particular movement. Once they have all completed 10 reps they each rotate one station where they begin to perform 10 reps of that movement. After they’ve done 10 reps they rotate one more time and perform 10 reps at the 3rd station. At this point they are back where they began the wod. This is the start of round 9. They will repeat the process until they have all gone from 10 down to 1.

There is a 40min time cap to this workout. There will not necessarily be a class “warm up” today, just enough time to warm up each lift. 

What a turnout.

• Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
• Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.
• Barbell Club will be starting a NEW cycle 8/23. Get in to work percentages, work from pulling/jerk blocks, and apply the squat cycle we are currently in to your oly lifts!

Open Gym 6:15-8:00AM

Today’s Workout

Strength:

• 1×5 Back Squat- HEAVIER than Monday 8/17

*Build to ONE set of 5 back squat. This does not need to be your recent 5RM, but it does need to be heavier than the 5×5 we performed on Monday. If you were not here last week to test your 5RM, find it today. 

Conditioning:

• 3 Rounds for time:
  • 15 Hang Power Cleans (135/95#)
  • 15 Burpees 

Time Cap= 8 minutes

Cooldown:

• 100 single unders, 200m walk/jog, 75 single unders, 100m walk/jog
• 2 minute pigeon stretch each leg

Kat getting some AIR

Important Announcements:

• Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
• Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.
• Pre-order your SPEAK EASY GO HARD Female Crop tops/Tees, and your Male Tees today! Pre-order ends this FRIDAY, 8/21. See images below. $25 Email: emmy@crossfitspeakeasy.com with your quantity and size.
• Barbell Club will be starting a NEW cycle 8/23. Get in to work percentages, work from pulling/jerk blocks, and apply the squat cycle we are currently in to your oly lifts!

Female Crop Top.

Men’s Tee.

Female Tee Shirt. Note: Logo is not that large.

Today’s Workout

Strength:

• Take 20min to build to a heavy 50′ sled push

Test– For time (each):

• 50 Box Jumps (24/20″)

Rest as needed

• 50 Toes to bar

Rest as needed

• 5 Rope Climbs (SX= 30 Strict Pull ups)

Ivy being…well, Ivy.

Important Announcements:

• Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
• Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.
• Pre-order your SPEAK EASY GO HARD Female Crop tops/Tees, and your Male Tees today! Pre-order ends this FRIDAY, 8/21. See images below. $25 Email: emmy@crossfitspeakeasy.com with your quantity and size.
• Barbell Club will be starting a NEW cycle 8/23. Get in to work percentages, work from pulling/jerk blocks, and apply the squat cycle we are currently in to your oly lifts!

Female Crop Top.

Female Tee Shirt. Note: Logo is not that large.

Men’s Tee Shirt.

Today’s Workout 

Conditioning:

• 5x400m Sprints
  • Rest 2 minutes between efforts
• IMMEDIATELY following your final 400m effort, you must do 1 minute max effort on the Assault Bike/Airdyne for total distance OR calories. 

Finisher:

• 100 Abmat sit ups for time