December Birthdays at Apex:
Ryan Kramer
Matt Blankenstein
Hen Lukens
Lora Sigler
Go ahead and wish these fellow Crossfitters a Happy Birthday when you see them this month!
TRAIN TO LIVE- LIVE TO TRAIN TRAIN TO LIVE- LIVE TO TRAIN TRAIN TO LIVE- LIVE TO TRAIN TRAIN TO LIVE- LIVE TO TRAIN TRAIN TO LIVE
Apex Athlete Throwback
Guess Who?
C’mon
Apexers, dig out out those photos! This year at the Christmas party we will
have a photo board of pics of all of us through the years. Submit a photo
(please put your name on the back) in the next few weeks. There will be a
wrapped drop box labeled for the photo board. We will create the board and you
will guess who is in each photo at the party. It doesn’t matter when it was
from but please, no newborn pics. We need to at least have a shot at it! We’d
love to see four-year old Coach Bus in his plaid pants or Susan Z in her 1980’s
fitness instructor gear! So blow the dust off the albums and pick a good one.
You will get your photo back after the party.
*Do not forget to sign up for the Christmas Party! Sign up sheet is located on the check-in desk.
CHRISTMAS WISH
Reminder this is the last week to turn in story nominations for the first CrossFit Apex Christmas Wish. Apex will be giving away one full year FREE to TWO FAMILIES in need of fitness. Anyone with a current membership gets 1 nomination.Pick up your nomination form on the check in table at Apex. Nominations are due this Friday following the 5:30pm class.
Reminder this is the last week to turn in story nominations for the first CrossFit Apex Christmas Wish. Apex will be giving away one full year FREE to TWO FAMILIES in need of fitness. Anyone with a current membership gets 1 nomination.Pick up your nomination form on the check in table at Apex. Nominations are due this Friday following the 5:30pm class.
CrossFit Apex CHRISTMAS PARTY
When: Dec.14th 6:30pm-late (must RSVP, instructions below)
What: Christmas party and Polyanna
Where: The box
Dress Code: Dressier than workout gear, but not as formal as prom attire (we will have heat on :)
Who's invited: All Apex group class members and significant others are welcome.
Side note: This is a kid-free event at Apex! All attendees must have graduated from high school.
What: Christmas party and Polyanna
Where: The box
Dress Code: Dressier than workout gear, but not as formal as prom attire (we will have heat on :)
Who's invited: All Apex group class members and significant others are welcome.
Side note: This is a kid-free event at Apex! All attendees must have graduated from high school.
We
will host a dinner with the main entree will be from Melodia Grill. Please bring a side, dessert and/or a beverage to share.
The gift exchange will be apex style, sure to keep everyone on their toes (I mean in your heels) there will be an order that each person goes and picks a gift out of the pile, one at a time people will go get a gift, open the gift so everyone gets to see it, when it's the next person's turn they can either get a gift from the pile or "steal" one of the other gifts that were already opened, once a present is "stolen" from the owner, that person can now go steal another gift or go pick a new one out of the pile...but here's the twist each present will have a card on it with an exercise "10 burpees" "1 muscle up" etc...the only way you will be allowed to steal that gift is if you perform the exercise before the steal can take place :) ...you will have to choose is the gift worth the exercise or not :) This fun may also dictate your attire, or your attire may dictate what gifts you may have to pass up. Each turn will be ON THE CLOCK! All gifts should be $15-20 per participant.
Must RSVP by Nov. 28th
** RSVP includes sign into MindBody (click login, search CrossFit Apex, search your name, click- this is me) and create a profile with contact information. This will come in handy for current addresses just in case you need a shuttle home. (This will also help update our system for better communication throughout the year.) There will be a sign up sheet at Apex on the check in table for everyone attending the Christmas Party. Please fill out all info on the sheet. This is mandatory for all attendees and will help us know how much food to order. Anyone willing to be a designated driver please comment. There may be a breathalyser in the house just so everyone is on the safe side :) We want everyone to have a safe ride home so please make arrangements Now!
The gift exchange will be apex style, sure to keep everyone on their toes (I mean in your heels) there will be an order that each person goes and picks a gift out of the pile, one at a time people will go get a gift, open the gift so everyone gets to see it, when it's the next person's turn they can either get a gift from the pile or "steal" one of the other gifts that were already opened, once a present is "stolen" from the owner, that person can now go steal another gift or go pick a new one out of the pile...but here's the twist each present will have a card on it with an exercise "10 burpees" "1 muscle up" etc...the only way you will be allowed to steal that gift is if you perform the exercise before the steal can take place :) ...you will have to choose is the gift worth the exercise or not :) This fun may also dictate your attire, or your attire may dictate what gifts you may have to pass up. Each turn will be ON THE CLOCK! All gifts should be $15-20 per participant.
Must RSVP by Nov. 28th
** RSVP includes sign into MindBody (click login, search CrossFit Apex, search your name, click- this is me) and create a profile with contact information. This will come in handy for current addresses just in case you need a shuttle home. (This will also help update our system for better communication throughout the year.) There will be a sign up sheet at Apex on the check in table for everyone attending the Christmas Party. Please fill out all info on the sheet. This is mandatory for all attendees and will help us know how much food to order. Anyone willing to be a designated driver please comment. There may be a breathalyser in the house just so everyone is on the safe side :) We want everyone to have a safe ride home so please make arrangements Now!
We are looking forward to a fun evening with everyone!
2013 Harvest Rumble Results
HUGE THANKS TO MARK DEPIETRO FOR THE SCORING THIS WEEKEND!!
See the break down of times for each Wod Click here
Who's Ready to Rumble?
Rumble Updates:
Registration: 8:15-8:30 am
Format: Every athlete will compete in 5 WODS.
Judging: Will be done by fellow Apexers. This is a friendly and fun competition with a little bit of bragging rights attached.
Scoring: All MALES will be ranked out of all men, however you will be competing for top spots among your division. Same goes for Females.
WOD 1 - Pilgrims Escape:
For time - Run 600m carrying pumpkin, Row 500m*Its your choice as to what order you complete the Row and Run or Run and Row – 6 min time cap
*9 people per heat
WOD 2- Turkey Legs:
Front Rack Lunge with both legs for max weight (barbell must come from floor) 7 minute time cap
*15 people per heat
WOD 3- The Great Pumpkin:
For time reps of
*YOU MAY WANT TO BRING GLOVES .......YOU ARE GOING TO BE DOING WORK AT THE RUMBLE!
WOD 4- Plymouth Rock
Each Division gets 2-3 stones (Rx Men 65-95-115 Rx Women 45-65-95, Scale Men and 35+ men 45-65-95, Scaled Women and 35+ women 45-65)
Athletes have 3
minutes to move the most amount of weight from ground to shoulder.
Requirements must complete 3 lifts with each stone before continuing
towards your goal of most weight moved.
Scaled Females and 35+ females must move their 45 and 65lb stones 5x each before continuing towards more weight.
* 6 people per heat
On Site Vendors:
The Crafty Crossfitter
Simply Greater Baked Goods
Gentle Detox - Niki Weiss, Massage Therapist
Easy Clean Cuisine will be providing samples for your tasting pleasure
SORRY FOR SOME FORMATTING ISSUES. Judges are not set in stone.
HERE ARE YOUR HEATS FOR SATURDAY.
WOD 1 HEATS
WOD 2 HEATS
WOD 3 HEATS
WOD 4 HEATS
WOD 5 HEATS
WOD 3- The Great Pumpkin:
For time reps of
30-20-10
Deadlift (rx135/95 Scaled Men Women and 35+ 95/65)
Jumping Pullup (RX- pull ups, Scale and 35+ measurement will be wrist/mid forearm at the height of their pull-up bar)
Following the 30-20-10 athletes will crab walk 50' from pull up rig to the wallball wall. Pick up pumpkin and front squat the pumpkin for 50 reps. Following the 50th squat you must OH lunge your pumpkin back to the wall ball wall.
12 min time cape
*8-10 people heats
*YOU MAY WANT TO BRING GLOVES .......YOU ARE GOING TO BE DOING WORK AT THE RUMBLE!
WOD 4- Plymouth Rock
Each Division gets 2-3 stones (Rx Men 65-95-115 Rx Women 45-65-95, Scale Men and 35+ men 45-65-95, Scaled Women and 35+ women 45-65)
Athletes have 3
minutes to move the most amount of weight from ground to shoulder.
Requirements must complete 3 lifts with each stone before continuing
towards your goal of most weight moved.
Scaled Females and 35+ females must move their 45 and 65lb stones 5x each before continuing towards more weight.
* 6 people per heat
On Site Vendors:
The Crafty Crossfitter
Simply Greater Baked Goods
Gentle Detox - Niki Weiss, Massage Therapist
Easy Clean Cuisine will be providing samples for your tasting pleasure
SORRY FOR SOME FORMATTING ISSUES. Judges are not set in stone.
HERE ARE YOUR HEATS FOR SATURDAY.
WOD 1 HEATS
WOD 2 HEATS
WOD 3 HEATS
WOD 4 HEATS
WOD 5 HEATS
This Weekend
Jump Seminar Cancelled for Sat. Oct. 26th
This Saturday's Jump Seminar that was set for 10am has been cancelled. We know there were some schedule conflicts so we can try again in the future if there is enough interest. Stay tuned for the next seminar coming soon...
Girls Night Out Sat. Oct. 26th 7pm
Beads for Life Party
Girls Night Out!! Come to our BeadParty - Help Change Lives!! You can make a difference by purchasing BeadforLife's beautiful handcrafted bead jewelry. Everything is affordably priced between $4 and $25. Do some Christmas Shopping!! Saturday October 26th from 7pm - ?? Bring a friend and a bottle of wine to share. This is open to everyone, not just Apex members.
For more about this amazing organization please visit:
http://www.beadforlife.org
Two of your Trainers taking a Step in Faith
This Saturday's Jump Seminar that was set for 10am has been cancelled. We know there were some schedule conflicts so we can try again in the future if there is enough interest. Stay tuned for the next seminar coming soon...
Girls Night Out Sat. Oct. 26th 7pm
Beads for Life Party
Girls Night Out!! Come to our BeadParty - Help Change Lives!! You can make a difference by purchasing BeadforLife's beautiful handcrafted bead jewelry. Everything is affordably priced between $4 and $25. Do some Christmas Shopping!! Saturday October 26th from 7pm - ?? Bring a friend and a bottle of wine to share. This is open to everyone, not just Apex members.
For more about this amazing organization please visit:
http://www.beadforlife.org
Two of your Trainers taking a Step in Faith
This Sunday, October 27th at the 9am Service, Josh and Tanya will be baptized at LCBC-Branchcreek in Harleysville (on Rt. 63). We want to invite you to share in this exciting day with us. We know many of you have wanted to visit the church and we figured this might be a great opportunity to do so. If you've never been apart of an adult baptism, here is an opportunity to see what it's all about. LCBC is a very welcoming place and you will definitely run into many familiar Apexers who attend LCBC as well. If you are able to make it please plan to arrive 15 minutes early so you can have a front row view of the indoor pool. No guarantees you won't get wet! (seriously it's pool, no joke, you won't believe your eyes!)
FAQ's
Where is LCBC?
Here is a little information about LCBC. Yes they have a kids care area for all ages.
What is baptism at LCBC?
CrossFit Apex Christmas Wish
We are so excited to announce the first CrossFit Apex Christmas Wish. Apex will be giving away one full year FREE to TWO FAMILIES in need of fitness. Now through November 15th we will be accepting nominations for families in need. With every membership(s) purchased during the month of Oct-Nov 15th you will get 1 nomination. If you already purchased a membership earlier in October please fill out a nomination form.
Nomination forms are located on our check in table. We will be choosing our 2 families in 2 different ways. One will be drawn at random on the night of our Christmas Party (Dec. 14th) and the other will be chosen by the training staff based on stories/letters written by you and announced at the Christmas Party. You may choose how you want to nominate a family (raffle or story) on your nomination sheet. To be selected by the trainers there must be a story written, otherwise that nomination will go into the raffle. Additional raffles (only) may be purchased for $20 (unlimited number).
Please join in nominating a family you know who may not be able to afford CrossFit training and give them the gift of fitness for 2014.
Jumping Seminar
Jumping Seminar October 26, 10 a.m. with Coach Julia
An hour dedicated to jumping. We'll practice achieving and stringing together double unders. We'll also practice box jump technique to help with efficiency, height, cycling and safety and some other types of jumping if time permits. Explode!
Cost $10
Please comment below if you plan to attend this seminar.
Chat with a Former Champ
CrossFit Games page caught up with Tanya Wagner
Read the Full Article Here
Tanya Wagner is an OG.
The 2009 CrossFit Games champ first appeared on the competitive scene at the 2008 Games where she took second to Caity Matter Henniger. The next year, she returned to Aromas, Calif., and won.
Over the last six years, she has witnessed the evolution of CrossFit
and gained knowledge and experience few others have had the privilege to
share.
Wagner is still heavily involved in CrossFit, acting as a commentator
for the Games season. She also continues to compete, despite her
decision to pull out of Regionals this year because she is expecting her second child in December.
I talked with Wagner about the ever-more challenging Games programming, past champ invites, the future of CrossFit and more.
Read More by clicking the link above.
CrossFit Games Set to Air on ESPN
Who but your own Apex Owner/Trainer Tanya Wagner will be commentating all of the female events. Tanya Wagner First Time on the Big Stage of ESPN!! Congrats Tanya.
For the first time ever, the 2013 Reebok CrossFit Games recap shows will air initially on ESPN! In the previous two years, the shows debuted on ESPN2.
The Games took place at the StubHub Center in Carson, Calif., from July 24-28. With the exception of Row 1 and 2, every heat of every event was shown on ESPN3 live, and the final events were featured on ESPN News Live and ESPN2.
To watch for the first time or re-watch the Individual compeition, the schedule is as follows (All times Eastern):
ESPN Wed 10/2 8-8:30 p.m. Women's The Pool
ESPN Wed 10/2 8:30-9 p.m. Women's Burden Run
ESPN Wed 10/2 9-9:30 p.m. Women's Legless
ESPN Wed 10/2 9:30-10 p.m. Women's Clean and Jerk Ladder
ESPN Wed 10/2 8:30-9 p.m. Women's Burden Run
ESPN Wed 10/2 9-9:30 p.m. Women's Legless
ESPN Wed 10/2 9:30-10 p.m. Women's Clean and Jerk Ladder
ESPN Wed 10/9 8:30-9 p.m. Men's The Pool
ESPN Wed 10/9 8:30-9 p.m. Men's Burden Run
ESPN Wed 10/9 9-9:30 p.m. Men's Legless
ESPN Wed 10/9 9:30-10 p.m. Men's Clean and Jerk Ladder
ESPN Wed 10/9 8:30-9 p.m. Men's Burden Run
ESPN Wed 10/9 9-9:30 p.m. Men's Legless
ESPN Wed 10/9 9:30-10 p.m. Men's Clean and Jerk Ladder
ESPN2 Wed 10/16 8-8:30 p.m. Women's Sprint Chipper
ESPN2 Wed 10/16 8:30-9 p.m. Women's The Cinco 1 and 2
ESPN2 Wed 10/16 9-9:30 p.m. Men's 2007
ESPN2 Wed 10/16 9:30-10 p.m. Men's The Cinco 1 and 2
ESPN2 Wed 10/16 8:30-9 p.m. Women's The Cinco 1 and 2
ESPN2 Wed 10/16 9-9:30 p.m. Men's 2007
ESPN2 Wed 10/16 9:30-10 p.m. Men's The Cinco 1 and 2
Note: The final four shows are ESPN2.
by: CrossFit Games
Snatch Seminar - 9/29/13
Got Snatch?
Jump, shrug, pull, catch and stand!
Do those "calls/terms" make sense to you? No matter what your ability, if you want to improve your snatch, this seminar is for you.
Join Coach Chris G. & Bussom to improve your snatch: stance, bar path & catch.
Date: Sunday - 9/29/13
Time: 11:00 am
Cost: $10
Limited space, please sign up by posting "IN" to comments(15 person cap)
Hey everyone! Please check out my new blog "good eating. good living." by clicking the "Jane Says" tab above! Throughout the week, I'll be sharing information about some of our favorite healthy foods and highlighting some of the best tastes of the season. I'll also be posting tips for maintaining a healthy lifestyle. I'd love to hear your comments or suggestions!!
Blog by: Jane Taylor
Lurong PALEO Challenge
DON'T MISS OUT!
SIGN UP TODAY!
Don't forget to register for Lurong Challenge if you are going to participate. The Challenge starts in less than 2 weeks on Monday Sept. 16th. There is alot of buzz and excitement to start this year!
(click here for registration)
Join our FB group "Apex's Lurong Living Paleo Challengers" and stay connected with the other challengers. Remember, each week you will be allowed to the "Lurong WOD" during regular class times. We recommend that you do these with other challengers for the most push (and fun). Just let your trainer know that day.
Have fun and best of luck to everyone!
Lurong Living Paleo Challenge
It's year 2 of the Lurong Living Paleo Challenge
People saw great results and have requested that Apex take part again this year. Who is ready to take on the Challenge? See the link below for more details.
The challenge starts Sept. 16th.
Jane will be leading the group again this year as your "go to" person. You will be responsible to do the workouts during regular class times.
Please comment below if you are interested in taking part this year.
HOTSHOTS 19
Nineteen white roses. Nineteen rings of a bell. Nineteen pairs of empty boots and lonely black helmets. (click here for news report)
Date: Saturday, August 31st
Time: 9am
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
*Bring a Friend- $15 Donation (For a great cause)
Apex members not obligated to pay $15 donation
Apex members not obligated to pay $15 donation
On the Horizon, Mark your calendars!
Apex Social
September 6th (Note: Date changed)
7pm @ Greenhouse Tavern in Souderton (Reliance Rd)
A night to get out and spend some time socializing with your workout buddies. All Apex athletes encouraged to join the fun. The more the merrier.
OPEN GYM's
Coming back in September on Sundays. (12-1pm)
CrossFit Apex Harvest Rumble
FALL In house competition on November 2nd- Don't Miss it!
($50) Sign up prior to Oct 19th and receive a hooded sweatshirt for everyone competing.
(Sign up here!)
4th Annual Wing and Wod w/ CrossFit Delaware Valley
This year the Wing and Wod will take place at CrossFit Delaware Valley. This day is tons of fun mixed with a group style wod followed up with adult cocktails and lots of Wings. Participants are also encouraged to bring a side dish and or wings. More info to come.
November 16th
2nd Annual Apex Christmas Party
For those of you who attended last year you don't want to miss the fun once again. For those new comers its time to see how Apex plays late night.
When: Dec.14th 6:30pm-late
What: Christmas party and Polyanna
Where: The box
Dress Code: Dressier than workout gear, but not as formal as prom attire (we will have heat on if need be :)
Who's invited: All Apex group class members and significant others are welcome.
Side note: This is a kid-free and evening event held at Apex so line up the baby sitters !
What: Christmas party and Polyanna
Where: The box
Dress Code: Dressier than workout gear, but not as formal as prom attire (we will have heat on if need be :)
Who's invited: All Apex group class members and significant others are welcome.
Side note: This is a kid-free and evening event held at Apex so line up the baby sitters !
We will host dinner and supply the main meat and all beverages. Guests are asked to either bring a side or dessert to share. The gift exchange will be apex style, sure to keep everyone on their toes (I mean in your heels) there will be an order that each person goes and picks a gift out of the pile, one at a time people will go get a gift, open the gift so everyone gets to see it, when it's the next person's turn they can either get a gift from the pile or "steal" one of the other gifts that were already opened, once a present is "stolen" from the owner, that person can now go steal another gift or go pick a new one out of the pile...but here's the twist each present will have a card on it with an exercise "10 burpees" "1 muscle up" etc...the only way you will be allowed to steal that gift is if you perform the exercise before the steal can take place :) ...you will have to choose is the gift worth the exercise or not :) This fun may also dictate your attire, or your attire may dictate what gifts you may have to pass up.
We hope it's a fun evening for everyone!
Everyone interested in participating must bring their own gift. Gifts should be about $20 and the themes for gifts are wide open. Anything flies.
As the time gets closer we will catch a head count. Mark your calendars now.
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