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Emmy Simpkins

Sunday Update

By AnnouncementsNo Comments

Several congratulations are in order for this weeks Sunday Update.

 

1. Congrats to all of our Warrior Challengers who competed yesterday. Thanks to all of our CFSE athletes who went to support. We have such an awesome community.

Jacked.

Jacked.

2. Congratulations to Ari and Alex (Sinko) on their wedding day. We are so lucky to have you guys at our gym, and we wish you nothing but success and happiness in this next chapter of your lives! 

 

The upcoming week:

  • Wednesday (7/22) is the start of the 2015 Reebok CrossFit Games. For those of you familiar with the CrossFit Games, you know how exciting a time this can be for competitive crossfitters. Back in March, our gym competed in the 2015 CrossFit Open which was the first stage of the CrossFit Games. Following the Open, only 20 males and 20 females from each respective “Super Region”, advanced to Regionals. For three grueling days, these athletes battled through numerous workouts to fight for an invitation to the CrossFit Games. Out of 20 males and 20 females, only 5 each were invited. And now, they have the opportunity to fight for the title “Fittest on Earth”. If you are unfamiliar with the CrossFit Games, you have a chance to watch LIVE on ESPN this Friday, Saturday and Sunday. Schedule of events can be found here.
  • All teams for the 3rd annual CrossFit for a Cause must be registered by Monday (7/20) to guarantee an event tee-shirt. Register HERE today. 

 

– Monday:

Meathead Monday

– Tuesday:

Gymnastics and AMRAP

– Wednesday:

Heavy Cleans

– Thursday:

Burner

– Friday:

OH Squats and Chipper

– Saturday:

Endurance Class + Partner workout

July 19, 2015

7.18.15- Good Luck Warrior Challengers!

By WODNo Comments
Dad of the year.

Dad of the year.

Good luck to our CFSE athletes competing at the Annual Warrior Challenge on the beach today. If you are around, be sure to go support them!

 

Today’s Workout

Endurance Class- 8am

1×800 rest:work 1:1 
2×400 rest:work 1:1 
4×200 rest:work 2:1 
6×100 rest:work 2:1 
Rest 3min
3min max distance hypoxic run
Hypoxic running = running effort can only be performed with breath held

*Borrowed from athletecell.com*

 

Speakeasy Workout of the Day- 9am and 10am

Teams of 3, AMRAP18:

  • Pace Setter (Partner 1)= 300m medball run (20/14)
  • Partner 2= AMRAP:
    • 2 Rope Climbs (Sx= 12 Ring Rows)
    • 8 Toes to Bar
    • 10 Air Squats
  • Partner 3= Rest

*Pace Setter – AMRAP – Rest — This is the order you will follow. Pick up where your partner left off. 

**IMMEDIATELY following the 18 minute AMRAP- As a team, complete 150 wallballs for time

July 17, 2015

7.17.15- Fridaze and Deads

By WODNo Comments
That was anything but easy.

That was anything but easy.

Additional Open Gym hours starting THIS week:

– Tuesday afternoons from 2:30-4:00PM

– Friday mornings from 6:15-7:45AM. **This is the time that I will be training. These open gym hours will not be necessarily “coached”.**

Sunday Open Gym is still available to those members who do not have an unlimited membership.

 

Today’s Workout

Strength

  • Deadlift 5×5 @70% of 1RM

Conditioning

  • Open Workout 14.1
    • Complete as many reps as possible in 10 minutes of:
      • 30 Double Unders
      • 15 Power Snatches (75/55#)

 

July 16, 2015

7.16.15- EMOM

By WODNo Comments
ash p

Ash P just casually floating.

Additional Open Gym hours starting THIS week:

– Tuesday afternoons from 2:30-4:00PM

– Friday mornings from 6:15-7:45AM. **This is the time that I will be training. These open gym hours will not be necessarily “coached”.**

Sunday Open Gym is still available to those members who do not have an unlimited membership.

 

Today’s Workout

Conditioning

  • EMOM21
    • 1st min- 10 Burpees
    • 2nd min- 3 Backsquats (start at 70% and build)
    • 3rd min- 15 Hollowbody rocks 

*Max burpees on final round*

 

Finisher

  • 2min couch stretch each leg
July 15, 2015

7.15.15 – Time Trial and Kettlebells

By WODNo Comments
hollowbody

Hollowbody’s, but not hollowbodies

There have been several inquiries about staying before/after classes to work on skills, or to sharpen up your Oly lifting. While we are always trying to support you guys in wanting to be better and doing whatever it takes to get better, some times these things can be an inconvenience to classes that may be going on. We offer a Barbell Club class that is designed specifically for Oly lifts, and we have a 2 hour Open Gym slot on Sundays. However…because Rob and I love you guys just so much, we are going to offer 2 additional Open Gym time slots. These time slots are only available to those athletes that have an unlimited membership AND are doing the Speakeasy Workout of the Day during a regular class time that day. If these time slots begin to get abused by members that cannot follow the rules, they will no longer be available. Here are the additional Open Gym hours starting THIS week:

– Tuesday afternoons from 2:30-4:00PM

– Friday mornings from 6:15-7:45AM. **This is the time that I will be training. These open gym hours will not be necessarily “coached”.**

Sunday Open Gym is still available to those members who do not have an unlimited membership.

Tuesday night Barbell Club will be cancelled for the time being while our CFSE Teens program is running.

Thank you,

Rob and Emmy

 

Today’s Workout

Test:

  • 2 Mile Time Trial

 

Conditioning Part 2:

For Time

  • 400m double KB OH Carry (you choose the weight)
    • *12 KB Swings every time you drop*
July 14, 2015

Updates at CFSE

By Announcements, WODNo Comments
ari

This kid is getting married this weekend. Congrats Ari and Sinko

 

Hey all,

      Rob and I just wanted to update you all on some of the “changes” that are taking place at the gym. Obviously, by walking in to the gym today, you noticed some aesthetic changes. We have rearranged the wallballs, barbells, airdynes, boxes, abmats, etc. to make them more accessible for everyone. These are where these items will remain and stay. Please take note of where everything goes. We are trying our best to make the gym the best for you, and all we ask is a little help in return with keeping things clean and organized.

The office area has/is being cleaned out for our CFSE DayCare services. These are offered Monday, Wednesday, and Friday mornings at our 8AM class. As of right now, these are the only days/times. Feedback is important, so please let us know your thoughts.

Speaking of kids- our CFSE kids/teens program begins this week! Our CFSE Teens (ages 10-15) program will run Tuesday evenings from 7:45-8:30PM. Our CFSE kids (ages 5-9) program will run Sunday mornings from 8:00-8:45AM. Pricing and more information can be found on our website. If you have any additional questions, be sure to ask.

Also, there have been several inquiries about staying before/after classes to work on skills, or to sharpen up your Oly lifting. While we are always trying to support you guys in wanting to be better and doing whatever it takes to get better, some times these things can be an inconvenience to classes that may be going on. We offer a Barbell Club class that is designed specifically for Oly lifts, and we have a 2 hour Open Gym slot on Sunday’s. However…because Rob and I love you guys just so much, we are going to offer 2 additional Open Gym time slots. These time slots are only available to those athletes that have an unlimited membership AND are doing the Speakeasy Workout of the Day during a regular class time that day. If these time slots begin to get abused by members that cannot follow the rules, they will no longer be available. Here are the additional Open Gym hours:

– Tuesday afternoons from 2:30-4:00PM

– Friday mornings from 6:15-7:45AM. **This is the time that I will be training. These open gym hours will not be necessarily “coached”.**

Sunday Open Gym is still available to those members who do not have an unlimited membership.

Tuesday night Barbell Club will be cancelled for the time being while our CFSE Teens program is running.

Thank you,

Rob and Emmy

Today’s Workout

Strength/Skill:

EMOM12:

  • Odd: 50 Double Unders
  • Even: 2-4 Bar Muscle Ups
    • If you do not have Bar Muscle Ups, do Strict Chest to bar pull ups or regular strict pull ups.

Conditioning

For Time: 

800m Run

21 Pull ups

42 Wallballs (20/14#)

600m Run

15 Pull ups

30 Wallballs 

400m Run

9 Pull ups

18 Wallballs 

  • CRX= Chest to Bar Pull ups
July 13, 2015

Friday 4.17.15

By WODNo Comments

Strength:
5 Rounds (not for time)
10 Pendlay Rows
:30 Plank Hold

Metcon:
40-20-10
T2B
Burpees
10-20-40
Box Jumps (24″/20″)
Wall Balls (20#/14#)

April 16, 2015

LOCATION
702 8th Ave, Belmar, NJ

CONTACT
info@crossfitspeakeasy.com
(908) 452-1345