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CrossFit in State College - CrossFit Nittany RSS Feed

  • Saturday, June 24

    When thinking about your nutrition, something to consider is your end goal. Are you eating to fuel your body to perform well and recover through another training session or are you eating to look better or change your body composition? There is a difference between the two in terms of macronutrient choices and ratios. Here is an article with some recommendations for eating for performance. Once you know your goal you can then experiment to figure out what's right for you. http://www.heatherbauer.com/articles/quick-nutrition-tips-for-sports-performance
    Strength
    A) Snatch push press + OHS w/pause: E2MOM x10 minutes x4reps (building) *pause for a 2 count at the bottom of the squat ....

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  • CrossFit in State College - CrossFit Nittany - Friday, June 23rd

    Friday, June 23rd

    We talk a lot about positioning throughout movements and the positions we want to be in/create for proper and safe movement. With gymnastic movements you may have noticed that a lot of the same cues and positions are used. For many a tight engaged core (hollow body) and an active shoulder (Scapular depression and shoulder external rotation) are things you may have heard once or twice. Mastering these positions, knowing what they feel like, knowing when you are out of position and strengthening the muscles to get into and stabilize these positions are key components to progressing with our gymnastic skills. This is where the base of our movement is, having strong base not only keeps us safe ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, June 22nd

    Thursday, June 22nd

    Incase you missed the post on Facebook ( here is the link register ) we will be hosting the Festivus Competition this year and is a great opportunity for beginner to intermediate athletes that have been looking to try their first competition to pair up and have fun. Strength
    A) Deadlift 8/6/4/2/2 set 1 @45% set 2 @55% set 3 @65% set 4 @75% set 5 @85% rest 3 min b/t sets WOD
    10 min AMRAP Deadlift (225/155) 21-15-9 OHS (105/75) 21-15-9 DU x 50 ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, June 21st

    Wednesday, June 21st

    How much time are you spending in front of a screen? Not just a tv screen, any screen. In a world that is so technologically driven it is good to step away and disconnect every once in awhile. Limiting screen time is not only a good practice, but it forces us to incorporate new practices into our daily routines as well. Making just the smallest change, and adding a new healthy habit could be just what we need to get over that hump, and reach a new goal. Too much screen time has been shown to have negative effects on our health regardless of our age. From young children to adults we are all spending a lot of time in front of a screen whether that be a tv, phone, computer, tablet, etc. ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, June 20th

    Tuesday, June 20th

    How involved is a box step-up? What does it take to make that complete rep of an overhead squat? How does one throw a 90 mph fastball? From the simplest to the most complex, every bodily movement relies on three main components: mobility, strength, and motor control. Mobility
    is fairly straightforward: Can your body be adjusted to the positions you’re asking of it? Strength
    is another one: Can your muscles apply enough force or joints enough torque for the task at hand? Motor Control
    is not something we discuss much: Is your brain telling your various muscle groups to do the correct contractions during the different stages of the movement? The correct one is typically the ....

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  • CrossFit in State College - CrossFit Nittany - Monday, June 19th

    Monday, June 19th

    Meet new member Amanda Starck. How did you hear about CrossFit Nittany? Friends of people who already train at Crossfit Nittany, and from Instagram. If non-student: how do you spend your day (job, stay at home parent, etc)? I'm an X-ray Tech for Mount Nittany Medical Center What do you do for fun? What are your hobbies? Martial Arts, weight lifting, reading, horseback riding, cooking/baking, kayaking, road trips… so many things!! What is something most people don't know about you? That's a lot ;) I'm an amateur Muay Thai Fighter and a level two Muay Thai instructor under the World Thai Boxing Association. I don't eat meat or animal products, and ....

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  • CrossFit in State College - CrossFit Nittany - Friday, June 16th

    Friday, June 16th

    I am sure we have all seen the gym fail deadlift videos, likewise I am sure many of us have seen the videos of CrossFit Athlete Sam Dancer deadlifting a ridiculous amount of weight. Now I am sure that none of us aspire to become the next deadlift gym fail video and there are a few things we can do to make sure we don't and like most anything it starts with a good set up. With the right set up the lift can then be executed safely and effectively. In this video Sam Dancer goes through his bracing procedure and teaches how to engage properly in your set up to put you in position to make that heavy deadlift look easy. Strength
    A) Deadlift 8/6/4/2/2 set 1 @ 40% set 2 @ 50% set 3 @ 60% set ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, June 15th

    Thursday, June 15th

    One of the most important components of our health and fitness, which is often neglected, is our gut health. A happy and healthy gut is the gateway to better results. We can with great gut health feel recovered faster and workout harder all do to proper absorption and digestion of nutrients. With a healthy gut foods and the nutrients contained within them can be used properly. The following article has a few simple steps we can take towards bettering our gut health and getting the results we have been looking for. https://www.mindbodygreen.com/0-7799/boost-your-digestive-health-with-8-easy-practices.html Warmup
    10 min Ab/Run/Row 10 min crossover symmetry 10 min CGS 3 sets of 10 reps; ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, June 14th

    Wednesday, June 14th

    Since we are doing some work overhead, prior to getting into warm ups, most folks would benefit from some mobility work to help with proper rotation and stability. Spending 2- 3 minutes on mobility positions ahead of a workout will help you get more out of it. Here are a couple of good ones to work on… https://youtu.be/eveYJP1indI Strength
    A) Front Squat Clusters @75% 2-2-2 rest :10 b/t clusters rest :90 b/t sets x 4 sets WOD
    4 Rounds for times of 5 squat cleans 25 Wallballs (20/14) 50 DU rest 5 min Clean weight = set 1 @65%/set 2 @70%/set 3 @75%/set 3 @80% ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, June 13th

    Tuesday, June 13th

    Today for those of us that are ready to begin working on muscle up skills we will have a few drills to either help get that first muscle up or continue to build efficiency and capacity if muscle ups is something we are already able to do. Below is a link for each of today's drills from Invictus gymnastic coach Travis Ewart. https://www.facebook.com/CFInvictus/videos/10155300793178501/
    https://www.youtube.com/watch?v=i7i9ymvsoR4&feature=youtu.be&list=PLS5lovy8j9XaTsjSh9g3Ue7fEXD2oDDG9 https://www.youtube.com/watch?v=N4Q9JDRcAac&feature=youtu.be&list=PLS5lovy8j9XaTsjSh9g3Ue7fEXD2oDDG9 Skill
    A) 10 min handstand practice ***strict-kipping HSPU B) 10 min kipping/pull ....

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  • Monday, June 12th

    Some great mobility drills to prepare go overhead and snatch. https://youtu.be/HgEgIGE2ZI8 Strength
    A) Snatch balance + OHS E2MOM x 20 min perform 1 snatch balance + 3 OHS B) Snatch lift off + snatch high pull @65-70% WOD
    "GUS" 3 RFT 25 KBS (70/54) 25 Burpees ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, June 10th

    Saturday, June 10th

    If you haven't heard already, our member Zena Cardman, a member of the 2017 astronaut class for NASA is now and astronaut candidate. Congrats Zena on your accomplishment we are happy to have you as a part of our family and know you are going to great things. Strength
    A) FS x 3 @22x1 ***15 min build to todays heavy B) E90 x 6 sets (build based off feel and form) 1 clean lift off + 1 Low hang pause power clean ***for clean lift off-lift to knee and pause for 2 sec. then return to ground for hang clean-lift to knee and pause for 2 sec. then preform power clean WOD
    "OPEN 15.4" 8 min AMRAP 3 HSPU 3 cleans (185/125) 6 HSPU 3 cleans 9 HSPU 3 cleans 12 HSPU 6 cleans 15HSPU 6 cleans 18 ....

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  • CrossFit in State College - CrossFit Nittany - Friday, June 9th

    Friday, June 9th

    I am sure we have all seen a pair of weightlifting shoes, some prefer to use them some do not. If you are going to use them though it is good to know why you are using them. Putting on a pair of weightlifting shoes does not mean that it will fix all mobility and mechanical issues, so don't assume that by wearing them this is the missing link to a new PR lift, although, with that being said they do serve a purpose. Here is a blog post written by Cody Burgener at Invictus going into greater detail of the benefits of wearing a weightlifting shoe. If you are on the fence and curious it should give some insight on whether they may be beneficial to you or not. Warmup (GDS)
    5-10 min ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, June 8th

    Thursday, June 8th

    This Friday we will be having another free sample Friday, to give the opportunity to try out some of the products in our pro shop along with giving everyone a chance to ask any questions they may have about the product or supplementation in general. This week we will be sampling our Biocharge product. This is a great product to help reduce post workout muscle soreness and is recommended to be taken during your workout. We have a limited quantity in the gym currently so make sure to get in and give it a try while supplies last. Strength
    A1) CGBP @2010; 10x4 (65-70%) A2) RDL @41x1; 10x4 (moderate weight) B1) Sorenson Hold ***max effort hold for time B2) Side Plank (non-dominant) ***max ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, June 7th

    Wednesday, June 7th

    When it comes to nutrition and our training, there are many beliefs out there on how it should be done for optimal results. The truth is not one thing will work for every single person. Everyone has different goals surrounding their training and we must first define what it is that we are training for. Are we training for health and longevity to grow old and lead a long life or is the basis of our training improvement in performance for sport, where points, scores and money become involved? Once this has been defined we can they explore further what, how and when we should be eating. With the being said the Paleo Diet has gained a lot of popularity in the CrossFit world. The question is ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, June 6th

    Tuesday, June 6th

    So we all have deficiencies and imbalances, and for the most part we can compensate for them when going through a workout for time. To improve not just as an athlete but in health and fitness in general it is good to strive for balance. I am sure we have all come across a workout that requires single leg or single arm work and one side just wasn't happening. This is why we focus so much on single arm and single leg stability/strength and balance between sides to strive to improve across all areas. Strengthening or mobilizing (or both) these positions individually is only going to help when it comes to higher volume, more intense, dynamic movement. A great lower body single leg strength ....

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  • CrossFit in State College - CrossFit Nittany - Monday, June 5th

    Monday, June 5th

    Little breaks, big pay offs. At this point, I think that most of us agree that sitting at our desks for 8+ hours a day is not good for us. We end up sitting in positions that are as comfortable as possible but these positions cause us to have poor posture and movement patterns throughout the day. This follows us into the gym and whether we are conscience of it or not, some of these poor positions and movements show up during our workouts which can result in injuries. One thing that I like to do through out my day is get up from my desk and take a quick lap around the office or do a little stretching. When I do this a 3-4 times during the work day, my body feels nice and loose and happy ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, June 3rd

    Saturday, June 3rd

    I know it is still some time away, but there has been a lot of buzz about it already and a good group of members have already signed up. September 16th Central Bucks CrossFit will be holding their Rock of Ages competition. This is a team of three, same sex comp where one member of the team must represent each age category (under 29, 30-39, and 40+). It looks like it is going to be a great turnout and CrossFit Nittany will be well represented but more are always welcome to either participate or spectate. Warmup/Mobility
    5 rounds NFT Side elbow plank w/twist x 5/side Standing trunk circle x 10 Deck Squat x 5 Skiers x 10 Foot elevated bench dip x 5 prayer stretch x :30 WOD
    17 min AMRAP ....

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  • CrossFit in State College - CrossFit Nittany - Friday, June 2nd

    Friday, June 2nd

    We have talked in the past how we are creatures of habit and that our body craves routine. This is why we discuss our exercise, nutrition, and also our lifestyle and about creating healthy habits around them. Having a morning routine is a fantastic way to start your day, but having a night/bed time routine is a fantastic way to end your day and make sure you get the rest you need to set you up for success for that following morning. So, you can see, there is a pattern here if we start and end our day on a high note with a rock solid routine that includes our habits, nutrition, sleep, hydration, etc, all the things we discuss all arrows will begin to point towards success and reaching your ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, June 1st

    Thursday, June 1st

    I know we have a good group of individuals that have participated in and are interested in participating in obstacle course runs/races. Last year a group of CFN members got together and completed a few of the Spartan Races, and this year we have already have a couple members complete a Tough Mudder. These are great events to get together and have fun at, it is also a new way to challenge yourself. If you are interested in participating with a team of you friends Greg Reed is the man to talk to. He has preregistered spots for a couple races already and is looking for people to join him. Warmup
    5-10 min Aerobic warmup **break a sweat 5-10 Crossover symmetry activation protocol w/team of ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, May 31st

    Wednesday, May 31st

    I am sure that we have all had a bad experience with a pair of training shoes that just did not work out, they maybe fell apart or just didn't feel right, and that can ruin your workout. In a article , by Peter Verry that I was recently scrolling through, an interesting review was put together on a few common pairs of training shoes. In this article, titled "I Worked Out In 6 Training Sneakers That Are In Stores Now- Here 's How It Went", Peter decided to not only wear the sneaker but put them to the test. He took each pair of shoes and went through a training session in them. The article is his thoughts on how each shoe felt during training. Some may have different opinions but if you ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, May 30th

    Tuesday, May 30th

    Congrats to everyone that completed MURPH yesterday. We had a great turnout and everyone did a fantastic job pushing through to the end. Unfortunately some of us may have come away with some damage to our hands, with some rips and tears. Now is the best time to get on treating that and getting our hands healthy. Here is an article from the CRossFit Journal about hand care and rip treatment that could come in handy over the next couple weeks. Make sure you are smart in your training, a lot of you are probably sore as well, we want to continue to progress and not cause any set backs with all the hard work you have been putting in. Make sure you are drinking plenty of water and eating ....

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  • CrossFit in State College - CrossFit Nittany - Monday, May 29th

    Monday, May 29th

    Today we do MURPH and it may seem simple enough to just go right into a workout that consists of body weight and gymnastic movements but making sure you are properly warmed up and mobilized can be very important to maintaining go positioning as we get fatigued to keep us safe and free from injury. We need to make sure our shoulders are ready to go, and over the last month we have put a big emphasis on the usage of the crossover symmetry bands. This is a fantastic way to activate the shoulders and muscle groups being used to both perform movement and stabilize joints. Here is a quick video refresher Bryan posted awhile back on how to use the bands properly. WOD
    "MURPH" For time ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, May 27th

    Saturday, May 27th

    Today we get a chance to put all the rowing practice to the test. We have spent a good bit of time on the rower and talking about how to make it more efficient. The links below will have a few good tips/reminders for you before setting a new 2k row PR!! Common errors and drills on the concept 2 rower:http://www.concept2.com/indoor-rowers/training/technique-videos/common-errors Breathing patterns while rowing: http://www.concept2.com/indoor-rowers/training/tips-and-general-info/breathing-techniques Warmup
    5-10 min aerobic (run/row/bike/ski/jump rope) 5 min Crossover Symmetry Activation protocol with partner alternating 5-10 min power clean and close grip bench press prep/practice ....

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  • CrossFit in State College - CrossFit Nittany - Friday, May 26th

    Friday, May 26th

    Lt. Michael Murphy's Story/why we do the MURPH Challenge https://themurphchallenge.com/pages/lt-michael-p-murphy Strength
    A) OHS; 3x4 @64x1 B) Tempo FS; 2x4 @30x0 C) Stiff Legged DL; 3x6 @3111 WOD
    12 min AMRAP: 3 tire flips :30 weighted wall sit 8 toes to bar :20 L sit ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, May 25th

    Thursday, May 25th

    Our members have been seeing some really great success on our Balanced Habits program and have continued that into implementing in our Life program. If you are looking for more information on what the life program entails here is a link that you can explore to gain a greater knowledge if interested in improving yourself for the long run. http://crossfitnittany.balancedhabits.com/life/ Skill
    A) running drills and easy runs for 10 minutes along with bear crawls and handstand holds B) Muscle up strict negatives ***10 min to work, 3 reps at a time, 8 powell rasies/arm after each set WOD
    20 min AMRAP @ 80% run 200m :30 hs hold 20m weighted bear crawl 35 double unders 10 alt DB ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, May 24th

    Wednesday, May 24th

    When we talk about a healthy lifestyle we talk a lot about good habits. Habits involved in your nutrition, your activity level, your stress, your sleep, your hydration and digestion, these are are vital components to our health but another habit to consider is sitting. How much time of your day do you spend sitting in a chair and how does that compare to the time you spend participating in activities and movement? Sitting for long periods of time day to day can have ill effects to our health. In this article fromDr. Mercola we can take an in depth look at what sitting is doing to our bodies both internally and externally. Our bodies are designed to move and do work. So, next time you ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, May 23rd

    Tuesday, May 23rd

    TBT to last years MURPH. Getting excited for this years experience with new members giving it their first go and others continuing to challenge and better themselves from the year before. Strength
    A) L-sit ***set a 10 min clock and accumulate as much time in L-sit as possible. After every set perform 35 d/u WOD
    30 min AMRAP: 1 skin the cat 5 medball over shoulder 50m SA farmer carry each arm 20 slam/med ball russian twists (30/20) row 15 cals ....

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  • CrossFit in State College - CrossFit Nittany - Monday, May 22nd

    Monday, May 22nd

    The Piriformis: Tiny Muscle, Big Effects The piriformis is a small muscle that connects the top of the femur to the sacrum. It’s one of the muscles responsible for externally rotating the legs (twisting or pushing your legs out ). It can be a frequent problem for runners and other active people, as when it gets sore or overused, it can spasm and pinch the sciatic nerve, giving painful sensations down the leg. Additionally, it can pull on the sacrum, leading to SI joint, hip, or back pain. A good way to massage and release this muscle is with a lacrosse or tennis ball as shown in the following video. https://www.youtube.com/watch?v=YVCMzPJa8eY Strength
    A) DB OHS; 8x3 ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, May 20th

    Saturday, May 20th

    The sun is out and in full affect over the last few days, which means we may be outside more, especially when we are working out. The vitamin D we get from the sun can be very beneficial for us, so I highly encourage getting outside and getting your sweat on. Still I would advise to be smart and still protect yourself and your skin from damage. Here is an article with some tips from professional athletes that are regularly training and competing outside in the elements. Strength
    A) OH Squat; 3x4 @53x1 ***use narrow grip if possible B) Front Squat; 2x4 @30x0 C) Romanian Deadlift; 4x4 @41x1 D1) Lateral Walking lunges; 10x3 D2) BB seated Good Morning; 8x3 @3111 WOD
    run 10 ....

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  • CrossFit in State College - CrossFit Nittany - Friday, May 19th

    Friday, May 19th

    Just a little reminder to those that are currently participating in the Balanced Habits Kickstart program, we are at the end of week one and I am sure you are already starting to make big strides and changes in your life. I just want to remind you to stay on track I know week two can feel rough and it is tempting to give up on yourself, but don't, you owe it to yourself. With this program we are not looking to give a quick fix, there is no such thing, but rather learn how to make changes for the long haul. This is a lifestyle, you are building the one you want and the one that you deserve, so its up to you to pave the path to your successes or failures. Strength
    A)Kettlebell windmill; ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, May 18th

    Thursday, May 18th

    Do you warm up before you run, or do you just take off full speed and hope for the best? Just like any other movement we should properly activate the major muscle groups being used get your CNS primed, and blood flowing in a good proper warm up. This not only could be the difference in hitting a PR or not but it also could be crucial in making sure we get through our run healthy, nobody wants an injured hammy or achilles. Along with a good warm up there is form and technique to running as well. How many of you after running feel pain in your low back. This could be due to improper running form. In this article by Joe Uhan from irunfar.com key points are touched on in terms of proper ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, May 17th

    Wednesday, May 17th

    REMINDER: Memorial Day Murph Challenge!!! On May 29th we will be hosting our annual Murph workout followed by a cookout here at the gym. There will be sign up sheets in the 102 lobby on the bulletin board for time slots to come in and complete your workout. Make sure to sign up so we have an idea of who and how many people will be here at what time so we can plan accordingly. In addition the cookout will be potluck if you plan on bringing anything it would be appreciated if you could make a note of what you are bringing on the sheet next to the sign up sheet. We always have a great time and a lot of fun together with this event, all are welcome to come join us, its going to be a great ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, May 16th

    Tuesday, May 16th

    Shoutout to our very own Coach Kait for recently successfully completing her Level 1 Catalyst Athletics Certified Weightlifting Coach program. Kait has been a great help to everyone in the gym and especially to those that come to participate in the evening weightlifting class. Coach Kait has done a great job leading by example and showing that there is always ways to improve and learn and you have to be willing to put in the work to get to where you want to be as a coach or an athlete. Congrats again Kait we are all proud of you. Strength
    A) Cuban Rotation; 5x3 @4111 https://youtu.be/RcQogAS5638 B1) CGBP; 10x4 @40x0 B2) Strict Pronated Chin Up; 10x4 @2112 WOD
    15 minutes: 8 toes to ....

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  • CrossFit in State College - CrossFit Nittany - Monday, May 15th

    Monday, May 15th


    We have been doing a lot of pull ups and over head work to get ready for Murph. T-spine mobilization will keep usstretched and open. Using the bands routinely will help. To mix it up, you can also get a great stretch over a wallball.
    Position your back over a wall ball. Keep your ribcage in line with your pelvis, engage your core and have your shoulders back and in a good position.
    Reach arms overhead. Keep hands close together and lock out elbows. Position armpits forward.
    Keeping shoulders stable with your hands reaching overhead, elevate your hips and extend over the ball. Strength
    A) Turkish Get Up ***Work to heavy single on each arm in 12 min WOD
    30 Min AMRAP Easy 5 ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, May 13th

    Saturday, May 13th

    Have you given your gut a break? In training we all know it is important to take rest and deload, in a sense hit the reset button to come back stronger. Is this something you have thought about for your nutrition as well? This article from OPEX gives some great insight on why and how we should give our digestive system a break. The big things is hydration, digestion and absorption. Without optimal gut health these areasmay be lacking, which ultimately can affect how we feel, our performance and our recovery. Make sure you are taking care of yourself on the inside as much as you are on the outside. WOD
    A) 10 min RTW aerobic work work at 80% run 400m AB 20 cals easy DB OH carry 25m ....

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  • CrossFit in State College - CrossFit Nittany - Friday, May 12th

    Friday, May 12th

    Priorities. What does that word mean to you? What are your priorities in life? Do you know? Take some time today to ask yourself what it is that you value in your health and fitness experience. If it is important, truly important, to you there is always a way to prioritize it. I recently read an interesting quote from one of the best in the sport of wrestling, Dan Gable. He said "if it is important, do it everyday. If its not, don't do it at all". Simply put, don't waste your time micromanaging and putting a large emphasis on things that aren't going to help you move forward. Find whats important to you, prioritize it, and make an effort to get better at it ever single day. Strength
    A) ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, May 11th

    Thursday, May 11th

    Around a CrossFit box you can often here the question, as someone points out another's shorts, "hey where did you get those?". There are some great shorts from all kind of different brands and everyone has their favorite, but maybe you have not settled on a pair or a brand. Well here is an article full of reviews and recommendations on the perfect shorts for you this summer. Skill
    A) 10 min of running drills B) 10 min practice headstand to handstand C):20/:10 x 8 rounds "L-sit on the wall" WOD
    :30 on/:30 rest on rower x 20 minutes you must hit same meters per round at same SPM consistently across all rounds ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, May 10th

    Wednesday, May 10th

    At CFN we have some of the very best members, every class is full of great attitude and spirit. Heres a little dose of awesome for your daily read. Kevin joined us in August 2016 and started out in pretty good shape from his experience in motocross but discovered he had a lot of room to improve his fitness. Since day one, Kevin has been methodical and focused, giving it 1% more every day and putting extra time into good form and movement, particularly on pull-ups and squatting movements. Bright and early at 6am each day, Kevin comes in with a positive, "go get it" attitude and his progress has been very evident. He recently achieved new PRs on his power clean squat clean, and can ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, May 9th

    Tuesday, May 9th

    There are many views and opinions on nutrition and what the right way is to go about it. The fact is there are many great diets and nutrition plans out there but there is not one perfect, one size fits all plan. Many people see great results using specific plans but as humans we are all very uniquely different in the way that we function and the way that we need to fuel ourselves. Even if you are following a certain prescription simple tweaks here and there to make it more personal to you can be made. (EX: Marco percentages, food quality/source, self prepared/eating out, eating for health vs. performance, food hygiene, etc.) With that in mind, do not try to compare yourself and your ....

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  • CrossFit in State College - CrossFit Nittany - Monday, May 8th

    Monday, May 8th

    Easy Shoulder Maintenance With Murph coming up, we have been hitting the pullups and pushups hard. This means our upper bodies are working really hard and that we need to take care of them. Here are two very easy shoulder stretches that you can do at any point throughout your day to keep your shoulders happy by using a door jam or squat rack post. Stretch 1 (picture on the left): Place your arm along the post vertically. Start with your elbow at 90* from your body (you can play around with this to see where you feel the best stretch). Lean forward and turn your torso away from your arm while maintaining an upright posture. You should feel a deep stretch in your pec and shoulder. Hold ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, May 6th

    Saturday, May 6th

    How many of us when performing a movement feel like, in one or more areas, something just isn't right. Maybe our knees keep coming together when driving out of the bottom of a squat, our shoulders are internally rotating in and overhead position, we have a lot of pressure on the inner half of our foot when trying to perform an overhead squat. These are all areas that can be addressed but implementing one simple word, torque. Being able to create torque at our ankle, hips, and shoulders is what gives a stable and strong base of support under heavy loads. Being able to produce torque in the joints at these areas can be the difference between a failed and a successful lift. To practice and ....

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  • CrossFit in State College - CrossFit Nittany - Friday, May 5th

    Friday, May 5th

    Last minute reminder our Balanced Habits Kickstart begins next week May 12th. If there is anyone still interested please let a coach know so we can get the material needed for you to participate and succeed. Strength
    Power Clean - 10 minute EMOM **start at 50% and do 1 Power Clean every minute building by feel WOD
    Partner AMRAP 20 minute AMRAP with a partner *one partner holds a wall sit while the other is working 5 pullups 10 pushups 15 row calories ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, May 4th

    Thursday, May 4th

    How bad to you wanna be successful? Are you living the life you were destined to live? How far are you willing to go to get what you know you deserve? Eric Thomas, motivational speaker, author and minister, gives us 10 tips to be success and send chills down your spine when he speaks. https://www.youtube.com/watch?v=9AEigQYfhJw Skills/Drills
    running drills and easy runs for 10 minutes Strength
    Muscle up strict negatives ***10 min to work on very strict negative muscle ups lowering as slowly as possible from the top of a dip through the transition and through the eccentric portion of the strict ring pull-up... use assistance to get to top of dip or use lower rings and lower to ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, May 3rd

    Wednesday, May 3rd

    Meet Jen Wiley. Jen is a regular at the 6am class, heres a little bit about her and how she ended up a part of the CFN family. How did you hear about CrossFit Nittany?


    My crazy shoeless, boyfriend Jack Craig If non-student: how do you spend your day (job, stay at home parent, etc)?


    I work as a preschool teacher at Easter Seals What do you do for fun?/What are your hobbies?



    I love to take my dog Bentley hiking and drink wine. What is something most people don't know about you?


    I just moved to State College 6 months ago from Chicago. Strength
    A) Turkish Get Up; work toptough single on each arm in 12 min WOD
    45 min AMRAP easy pace 3 wall walks ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, May 2nd

    Tuesday, May 2nd

    With all to beautiful trails and mountains here in State College we are blessed with a plethora of opportunity to get out and enjoy the great outdoors, which means plenty of opportunity to go hiking. We have a large crowd that regularly hikes and would be great resources for where to go and what to have on hand when going for those of us that are new to the area or new to hiking in general and are looking to maximize our experience. In terms of gear when reading through article a few common must haves kept popping up.The following article gives us an extensive but not exhaustive list of some gear to make sure to have on your next trip. Some of us may see this as common sense but to ....

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  • Monday, May 1st

    Having trouble getting into or maintaining proper position in your squat? This could be a problem for a number of reasons. To find out what to do we must first assess then address then problem. In the article below from juggernaut strength by Dr Quinn Henoch we get some great information on assessing our squat, common faults, what they might mean and how to address them. http://www.jtsstrength.com/articles/2014/09/04/best-damn-squat-mobility-article-period/ Strength
    A) Paused Front Squat;2/2/2/2/1/1/1; @22x1 WOD
    GTOH/quickjump/AB pain intervals 4 rds starting every 6:00 3 GtOh 115/75 10 lateral box jump overs 20/16 :35 AB hard ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, April 29th

    Saturday, April 29th

    Now a days a lot of people are looking for the magic pill or supplement that is gonna make them bigger, stronger, faster, thiner, a better athlete, etc, basically anything they think will give them an advantage. Nothing can replace the health benefits of a well balanced nutritional profile with a variety of macronutrient and micronutrient sources but in some cases supplementation can be beneficial as well. In the following article from the National Institutes of Health things that are important to know before experimenting with supplements are covered. The most beneficial thing any individual can do if they are thinking about using a supplement is educate themselves, learn about the ....

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  • CrossFit in State College - CrossFit Nittany - Friday, April 28th

    Friday, April 28th

    So lets take some time to explore how much we are really eating, this is a challenge to everyone to hold yourself accountable and record the data to get the results you want. Before doing so lets take some time to talk about calories and how many are accounted for per gram of each macronutrient. As most of us know the three macronutrients that make up the largest percentages of the foods we eat are carbohydrates, proteins, and fats. These three are listed on nutritional labels in grams per serving. So how do we know how many calories per gram we are consuming? To figure that out we need to know and remember three numbers 4,4,and 9. These numbers are the calories per 1 gram of each macro (4 ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, April 27th

    Thursday, April 27th

    Bar muscle up and ring muscle up, do you have one or the other, do you have both, frustrated why one seems harder then the other? Well there is a reason for that, they are two different pulls. For example when we are performing a bar muscle up a couple cues you may hear for a coach are "belly to the bar", "stay back", or "push away on the bar". These cues sound more comparable to a T2B. On the other side, with the ring muscle up, cues you may hear are "keep you knuckles close and pull to your sternum", "trace your ribs and keep the rings tight to your sides", and "head through the rings on the transition". These cues have similarities to a strict C2B and a dip. So we can see even in the ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, April 26th

    Wednesday, April 26th

    Next week on Monday, May 1st, anyone interested in learning more about Balanced Habits and eating for fat loss, we will be holding a very informative seminar on both topics. Come join us and learn what and how to make changes that can be implemented in your daily nutrition and lifestyle habits to help you reach your physical and fitness goals. This is a great opportunity to get your questions answered by our knowledgable coaches, we are all here to help you be the best you that you can be so why not use the resources available to do so. Hope to see everyone there. Strength
    A) Paused Front Squat; 2x5; @22x1 WOD
    4 rds starting every 6:00: 5 PC 5 burpee + squat jump :30 AB hard ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, April 25th

    Tuesday, April 25th

    Are you truly living the life that you want to have. If not it is time to figure out why you are not and how you can start. A few simple steps we can take towards truly living the life we want and deserve are are highlighted in the following article. Sometimes in life we need to be selfish and put ourselves first build the life we want then we can help others do the same. Have a vision and a plan to get to that vision, when you can put your head on your pillow every night and wake up every morning with a smile on your face, look yourself in the mirror and say, with honesty, "I am truly happy" then we know we are moving in the right direction. Here is an article from ....

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  • CrossFit in State College - CrossFit Nittany - Monday, April 24th

    Monday, April 24th

    So Sunday was a beautiful day, hopefully y’all got outside and enjoyed yourselves. Did you know it can do you a lot more good than you think? One study in the Journal of Extreme Physiology and Medicine found very significant differences in a person’s self-esteem when taking a walk outdoors versus indoors. It’s a great idea to take your work breaks outside too for a quick jaunt if at all possible. It’ll help your self-esteem, not to mention it’ll fight the bad health consequences of lack of movement and sitting a chair too often. Strength
    A) Jefferson Deadlifts; 8x3; RAN *work up to tough 3 rep pull in 8-10 sets divided evenly side to side WOD
    40 min ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, April 22nd

    Saturday, April 22nd

    Meet our new member Martha Ridd. She frequents the evening classes, so make sure to say hi when you get a chance to meet her. How did you hear about CrossFit Nittany?

    Googled for a local Crossfit gym. I have friends in Scranton who had been crossftters and loved it, so had been thinking about trying it for some time. How do you spend your day (job, stay at home parent, etc)? job
    - IT at Mount Nittany Medical Center What do you do for fun? What are your hobbies?

    Reading, home improvement projects, DIY projects, outdoor things - kayaking, etc. What is something most people don't know about you?

    I once worked as a hooker (at my brother's fishing lure ....

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  • CrossFit in State College - CrossFit Nittany - Friday, April 21st

    Friday, April 21st

    When it comes to gear we all know we just have to have the best stuff, but what gear is the right gear to have? Now I am all about the look good, feel good, perform good mental aspect of athletics and fitness but what gear should be have or be using to get the most out of or training sessions. In this article from BOX ROX competitive fitness magazine, a discussion can be formed around what is the top 10 best pieces of CrossFit gear to have. This article covers what those top 10 are according to author Beth Conlin. WOD
    Cindy Like 15 min AMRAP: 1 person working at a time but all runs are together: EACH partner completes ALL of the work run 200m 5 pull ups 10 push ups 10 AB cals each 10 ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, April 20th

    Thursday, April 20th

    In terms of nutritional information there is a ton out there from all kinds of different sources. One of the better ones out there is Pure Pharma. In order to learn we must read and question. It is in our human nature to wonder why and everyone is looking for great information on how to be healthier and how to make nutrition easier. Most of us are still in the process of figuring it out and that could stem back to the fact that we may have not done as well when we were younger with building a solid nutritional base. This does not mean we can not learn and educate our children and those younger than us. Here is an article with some great nutritional information about childhood nutrition ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, April 19th

    Wednesday, April 19th

    Beginning May 12th we will be kicking off our second Balanced Habits Kickstart 28 day Challenge. There has been a lot of interest and there is still time to sign up if you would like to participant. The knowledge gained from a month of dedication to your nutrition is something that you will take away and be able to implement immediately into your daily eating regiment. To get a little familiar with the numbers behind the program, if you are interested or already plan on participating the numbers 9,7, and 3 are ones you should familiarize yourself with. These are the numbers in balanced habits that make up a single unit for meals. The main focus is macronutrients with the 9 corresponding ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, April 18th

    Tuesday, April 18th

    Running, seems simple enough, right? Although it may seem, but running is not just 3,2,1 go and you'll get faster or better. There are actually ways we can get better and faster at running though positioning and technique drills. Also with mastering technique and position we need to have the capacity to make running aerobic . Have you ever woken up the day after a long run and your legs felt like you have done a ton of heavy squats. This is due to the fact that the running we did was not actually aerobic training but it was muscular endurance training. With each foot strike as our foot lands it does so with 4-7x our body weight of force which can be a lot of load for us if we have not ....

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  • CrossFit in State College - CrossFit Nittany - Monday, April 17th

    Monday, April 17th

    Let’s start with some mental mobility. Question of the day…… How many Lowe’s can Rob Lowe rob, if Rob Lowe can rob Lowe’s? Now that your brain is clicking, lets talk about mobility. The goal is to keep you all functional and improve range of motion, positioning, and technique. According to Dr. Kelly Starrett, the author of Becoming a Supple Leopard, and basically the GURU of mobility, there are seven rules of mobility. Here is a quick review/summary:
    Test and Retest. This is how we measure improvement in the context of movement or reduction of pain. The best way to do this is to have someone observe you get into a position, say ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, April 15th

    Saturday, April 15th

    Don't forget to come and have some fun before the holiday festivities. Hope everyone has a Happy Easter and the Easter bunny brings lots of treats. Enjoy this time with your families. For everyone that is traveling over the weekend have a safe trip, and we will see everyone when you are back. "Helenish" 1 person working at a time but all runs are together: EACH partner completes ALL of the work run 400m 20 FR step ups (20/16") 15 KB swings 10 pull ups 15 AB cals 20 sit ups ....

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  • CrossFit in State College - CrossFit Nittany - Friday, April 14th

    Friday, April 14th

    Here is a great article and video from Pure Pharma with information that can be implemented into our lifestyles. https://www.purepharma.com/blog/2017/03/22/latest-research-vitamin-d3 (article) https://www.purepharma.com/blog/2017/03/30/food-affects-your-gut (video) Strength
    A) KB Overhead Squat; 6x3 @32x1 B) Back Squat; 6x4; @41x1 C) Romanian Deadlift; 6x4; @41x1 D1) WTD Cossack Squats; 16x3; @2110 D2) L-sit; :30-:40x3 WOD
    run 10 minutes at a low heart rate and a pace you could sustain for 30-60 minutes ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, April 13th

    Thursday, April 13th

    At times staying focused and committed to your training can be tough, we all go though it. There is always something we would rather be doing, but whether you know it or not there is a reason you get out of bed early in the morning to come in, there a reason you come in after a long stressful work day and that is your why. Each of us have set our own personal goals, but in order to have validation we must know our why. What is the reason why you don't walk away from a workout when it is kicking your butt. What is the reason why you decided to come in after looking at the workout and seeing how grueling it may be or how it may be filled with skills or lifts that are not in your wheel house. ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, April 12th

    Wednesday, April 12th

    Finally the warmer weather come and fingers crossed its here to stay, and there is no better way to enjoy the weather then in some new CFN workout gear. With that being said that means we need to clear the shelves to make room for new CFN apparel. To help we will be having a t-shirt sale. All available t-shirts will be sold for $10.00. Keep in mind sizes are not guaranteed and they will be first come first serve as soon as we are out of a size of a specific shirt that shirt will no longer be available and we have limited sizes and quantity left. Strength
    A) Turkish Get up *work up to a tough single on each arm in 12 minutes WOD
    B) 30 min AMRAP easy: 5 heavy medball over shoulder 50 m ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, April 11th

    Tuesday, April 11th

    Many of you have tried out, over the last couple Fridays, a few of our new supplement products and we hope that you enjoyed them. We now carry Spark, Rehydrate, Biocharge and Meal Replacement shakes in individual packages as well. These are all great products that cover you before during and after your workout. A great basic bundle to start with would be Spark pre-workout, Biocharge during and Rehydrate post. As for the the meal replacement packets these are not just for dieting and can also be used as a great post workout drink. One packet contains 24g of carbohydrates to replenish glycogen stores to have the energy to crush your next workout, along with 24g of pre digested protein ....

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  • CrossFit in State College - CrossFit Nittany - Monday, April 10th

    Monday, April 10th


    T-spine rolling – are you doing it correctly?

    T-spine mobility is incredibly important and has been talked about a lot on our CFN mobility blog. Having good mobility in the middle of your back helps you stand and sit with natural correct posture. In the gym, it helps keep your chest up during squats, cleans and when you pick things up off the ground. It also helps keep your low back and shoulders healthy and pain free. And I see a lot of people grabbing a roller before or after a workout and rolling on their backs which is great but like most things in life, rolling on your t-spine has to be done correctly in order for it to do any good. Most people will arch ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, April 8th

    Saturday, April 8th

    Who wouldn't love a nice cool refreshing smoothie. They are fast and easy and can pack all your nutrients in them while on the go or recovering after a grueling workout. Here are a few post workout recovery recipes to try out. Warmup
    RTW alternating 3-4 exercises for 10 minutes partner med ball tosses alternating with Crossover Symmetry Iron Scap protocol set up and practice each exercise for 10 minutes while discussing plan of attack WOD
    For time with two people dividing work as needed: 30 burpee box jump overs 60 power cleans (135/95) 90 row calories 120 wall balls 150 AB cals
    ....

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  • CrossFit in State College - CrossFit Nittany - Friday, April 7th

    Friday, April 7th

    Todays workout has a good bit of pull up work in it. I know this is something we are all always trying to make easier and more efficient. At the elite level we see athletes doing butterfly pull-ups and stringing large sets together in short amount of times. This obviously is the most time efficient way to do pull ups in a work out. The butterfly pull-up, though, is not something you just pick up over night, along with technique work we must have the requisite amount of strength to even attempt performing the butterfly movement. This approach puts a lot more stress on our shoulders. For those of us that are beginning to work on the butterfly pattern here is a video with some technique ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, April 6th

    Thursday, April 6th

    For those of us that still have that competitive itch, here is a competition not to far from home. This is a competition that many of our members have done in the past and have a lot of fun participating in. This year it will be held at the Harrisburg Farm show Complex. This year it will be a two day event with team RX and Scaled divisions (team of 4-two male/two female) along with individual RX and scaled divisions both male and female. For further information and standards here is a link to the competition site. Warmup
    Crossover symmetry plyo protocol 3 rounds easy Alt w/partner 100m run :30 Hollow Hold **Partner A does two crossover sym movements while partner B does a round of ....

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  • Wednesday, April 5th

    As we get into the spring and summer months, there is no better time then now to take a look at your lifestyle habits and make the necessary adjustments to strive for your goals. We will be having a new Balanced Habits Kickstart happening, and this will begin on May 12th. With that being said here are a couple good articles from balanced habits. The first is an article titled 7 Causes of Obesity, with some good information of practices to avoid in our lifestyles. The second has some information on food labels. It is always a good idea to learn how to read food labels so we know what is going into our food. Warmup
    10 min of easy run, double unders & Assault bike lacrosse ball smash ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, April 4th

    Tuesday, April 4th

    Wanted to give a big shout out to those that traveled and competed this past Sunday at CrossFit Delaware Valley in their Big Gay WOD event. Meg Perdew, Tabitha Goetz, Cybbi Barton, Cat Rainone, and Laura Futrell went and represented CFN well. Meg came away with a 3rd place finish in the RX division and Tabitha a 2nd in the scaled division. Congrats ladies! Warmup
    10 min AB or row at easy pace; last :10 of every minute begin to add speed thoracic flow Crossover Symmetry plyo protocol with partner alternating Strength
    A) Split Jerk; take 20 min to work up to 1RM off of blocks or out of rack rest as needed WOD
    3 sets for MAX EFFORT: row 250m 15 kbs 32kg 25 burpees 15 kbs row 250m ....

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  • CrossFit in State College - CrossFit Nittany - Monday, April 3rd

    Monday, April 3rd

    Mobility Monday brought to you from WOD Recovery Yoga Suggestion is to run through this sequence a few times, in the days following your workout. This video is shorter than the last round of WOD Recovery Yoga videos so you can take more or less time during each pose if you need to. You'll need quiet space, an AbMat and about 10 minutes to complete this routine. Enjoy! Warmup 5-10 min aerobic (run/row/bike/ski/jump rope) 5 min Crossover Symmetry Activation protocol with partner alternating 5-10 min power clean and close grip bench press prep/practice Strength A1) Power Clean; Build to 1RM A2)Close Grip Bench Press; Build to 1RM B) 1 Arm DB Powell raise; 1 AMRAP set/arm ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, April 1st

    Saturday, April 1st

    As our training cycle turns its sights on preparation for Murph hand and foot care becomes very important. As running and pull up work become a more dominant aspect it would be a good time to explore a good pair of running shoes and gymnastic grips. In this article there is a list of some of the top running shoes this year. Here is a list of some quality grips. A) 20 min EMOM: 1 - 10 step down box jumps 2 - :30 hollow rocks 3 - 2 rope climbs 4- 5 Kang squat @33% BS ....

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  • CrossFit in State College - CrossFit Nittany - Friday, March 31st

    Friday, March 31st

    Supplements, when it comes to taking them everyone wonders if they should be taking them, what they should be taking, and when they should be taking them. This is all relative to the person and what they are training for and their daily lifestyle. I want to make it simply for us though, supplementation, should be something we earn and add to our diet. It is not a way out and will not fix having a bad diet. So, first and foremost look at your food profile, if that is not in order then we should not be worrying about supplementation at this point. On the other hand if we have a very proficient food profile supplementation is something that can be explored. When we begin to take supplements, ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, March 30th

    Thursday, March 30th

    So you have just eaten 20 minutes ago and your hungry again? This is a problem that I am sure almost everyone has run into at some point in their diet and exercise journey. A question to ask yourself, that may help resolve this issue, is how much protein are you consuming. Getting enough quality protein in throughout your day will help with satiety (the feeling of being full). So how much protein should we be eating? Well that will differ from person to person. A good jumping off point is try to consume you body weight in grams of protein. Over the next week challenge yourself to track your meals and see how much protein you are truly consuming, you may be surprised with the answer. Here ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, March 29th

    Wednesday, March 29th

    So you want to clean more weight? Just simply doing cleans alone will not get us where we want to be. There is so much more that goes into performing a clean then just picking the barbell up off the ground and catching it on your shoulders. In order to improve we need to find where we have deficiencies, prioritize weaknesses, and then break the movement apart piece by piece in order to strive to obtain perfect movement patterns. This will require mobility and strength in each position. That being said, as we become more mobile we then need to become stronger in the new positions we can get into, simply get yourself into proper positioning then get strong in that position. This article ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, March 28th

    Tuesday, March 28th

    Posterior Shoulder We do a lot of strength work that hits the arms and front of the shoulders, but like anything in life, there needs to be balance. Unbalanced strength often leads to bad movement habits and can even lead to injury. Some excellent and quick methods for activating and strengthening the back of the shoulder are:
    Banded face pulls ( https://www.youtube.com/watch?v=IndIttUTNMU ), which can be done with a band or with the Crossover Symmetry set
    Banded crossover face push ( https://www.youtube.com/watch?v=2toEzivTFUM ) Both of these can be done while you’re warming up, out of the way of the general class activities. Do three sets of 8-12 with a band that gives you ....

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  • CrossFit in State College - CrossFit Nittany - Monday, March 27th

    Monday, March 27th

    There are many factors that come into play when attempting to get your first muscle up or learning to string multiple together. Having a good upper body pushing and pulling strength base is one of those factors. Anotheris the ability to get a the proper postion safely and maintain that postion throughout each phase of the movement. Here in this video are some good mobilization drills to help us better prepare ourselves. 20 minutes to prepare for snatching A) Snatch; work up to a heavy single in 15 minutes B) 16 min EMOM 1 - 1 arm DB press x 8 @21x1 2 - 1 arm DB press x 8 @21x1 3 - med ball to shoulder x 4-5 4 - strict knees to elbow x 5-8 @3111 ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, March 25th

    Saturday, March 25th

    The 2017 CrossFit Open has now come to and end. Congratulations to everyone for completing the five weeks and attacking each workout and making this year a great and inspiring time. With that being said its time to set our sights on our next goals. There is no better time then now to sit down and ask yourself what it is you really want, and once that goal is in mind we can lay out a plan on how you are going to achieve that goal and a timeline of how long it may take. Not only having a goal but having a plan to go with it keeps us focused. So a challenge to everyone, write down your top three goals and put them in a place where you see them everyday so you have a constant reminder of why ....

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  • CrossFit in State College - CrossFit Nittany - Friday, March 24th

    Friday, March 24th

    Meet our new member Bill Ryan!!! How did you hear about CFN?
    -I heard about Crossfit Nittany through our friend Marc McMullin. How do you spend you days?
    -Currently a student of Environmental Resource Managment at Penn State. What are some of you hobbies/interests?
    -When I’m not studying I play music (guitar/banjo), or I’m hiking/backpacking. What is something most people don't know about you?
    -Something that most don’t know about me: I’m 29 (although most think I’m 20 haha) and I was a Firefighter in the Marines for 8 years before coming to Penn State. 17.5 10 rounds for time of: 9 thrusters 35 double-unders M95lb. F65lb. ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, March 23rd

    Thursday, March 23rd

    Who doesn't love shoes, am I right? Nothing better then finding the perfect workout/lifting shoe. There are many different opinions on what is the best. In this article there we have a list of what some people feel are the best as of 2017, based off of some different criteria. A) 4 rounds easy row 1:30; rest walk :30 + 4 round easy: 10 ghd sit ups 10 lunges x :20 10 double kB swings + 4 rounds easy: AB 1:30; rest walk :30 + 4 rounds easy: :20 seated OH BB hold :20 hollow body rocks 10 alternating 1 leg rdl ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, March 22nd

    Wednesday, March 22nd

    For any of you that may have interest or questions about some of the new Advocare supplements that have been on the shelves at that gym, here is a testimonial on a couple of the products from Coach Ann. ''A few weeks ago, I did an AdvoCare cleanse with some of our boot campers. One of my goals during the cleanse was to reduce my coffee consumption. I LOVE the taste of coffee and although I wake up feeling rested each day, I used to consume 4+ cups a day...before 7am ! Yikes. I still enjoy one cup of coffee when I first wake up, but the next thing I drink is 1 Spark mixed with a scoop of AdvoGreens. Spark has the same amount of caffeine as a cup of coffee but also has B vitamins that ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, March 21st

    Tuesday, March 21st

    With nutrition there is a lot of talk around macronutrients. Proteins, fats and carbyhydrates are the three macronutrients that are the structure of meals and the food that are contained within them. Paying attention to the percentages of each macronutrient is a good way to keep things balanced. Those percentages vary from person to person based on the function they are eating/training for i.e. performance, weight loss, weight gain, lean muscle gain, etc. After looking at macros and the training function we can then begin the discussion around micronutrients, nutrient density and food quality. Yes fitting meals into specific macros will have an effect, but it will only go so far and then ....

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  • Mobility Monday, March 20th

    We should all be able to perform basic maintenance on ourselves. ~Kelly Starrett, DPT Monday A) 10 min EMOM: Clean x 1-2 reps building B) Back Squat @20x1; 3 reps x 3 sets; rest as needed C) 4 rounds: AB 20/15 cals 10 DB thrusters (50/35) 2-5 ring muscle ups/ pull-ups 30 double unders - rest 2 min- ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, March 18th

    Saturday, March 18th

    Too busy too eat? With most people leading busy lives with jobs, families, social experiences, workouts, etc. it feels like there is never enough time to eat the way we would like. Proper nutrition is vital to recovery and performance, and I am not saying that it is not gonna take a little effort, but there are ways to make it easier. Setting aside some time on a weekend or an off day to prepare meals that can be packed and taken to work or the gym helps in a big way. Here in this article are a few recipes that are easy to make and easy to take on the go. If you are interested in having assistance in this area our Balanced Habits Kickstart and Life programs are great for creating ....

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  • CrossFit in State College - CrossFit Nittany - Friday, March 17th

    Friday, March 17th

    Time for the final push we are down to two workouts left in the 2017 CF Open. Everyone has done a great job so far, keep your goals in mind and have fun with this weeks workout. 17.4
    Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
    ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, March 16th

    Thursday, March 16th

    At times in life it can seem like we are on a rollercoaster of events. It is important to learn how to manage these highs and lows and a good way to do that is with having a healthy mental state and out look on situations. The awesome thing about our community is that we never have to go through anything alone, but it is also important to recognize when we are sharing struggles or just complaining. In this article from mentalitywod.com the difference between the two are looked at. With a healthy mind a healthy body will follow. A) 4 rounds easy
    row 1:00; rest walk 1:00 + 4 rounds:
    bar hang x :20 wall sit x :20 farmer carry x 60m + 4 rounds easy:
    AB 1:00; rest walk 1:00 + 4 rounds ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, March 15th

    Wednesday, March 15th

    Meet our new member!!
    Grace Fontanez

    How did you hear about CrossFit Nittany?
    I found you guys online in a google search. I've done a few crossfit classes and have been interested in crossfit for a long time. I was really excited when I found you guys so close to me. What are you studying/what's your career plan?
    I am a grad student studying blindness rehabilitation. I'll work with people who are blind and visually impaired to regain independence in all aspects of their life. What do you do for fun? What are your hobbies?
    I like to read, binge watch netflix, and walk/play with my dog. I also am a big foodie and love to cook. ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday March 14th

    Tuesday March 14th

    Welcome to the newest member of the CrossFit Nittany family... Olivia Lynn Borigo 7 lbs 5 ozs - 19.75" long born last Tuesday, 3/7/17 to Cody & Jen Borigo. Both our first member and our newest member are doing well! Tuesday A) Deadlift to Knee -work up to 125% of Clean (technical MAX) in 8 sets with :03 pause at knee FLAT BACK!
    B) 10 minutes of ring practice - build upon previous week C) 5 rounds: 12 AB cals 10 KB swings 8 ring dips 6 strict chin ups -rest/walk 1 min- ....

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  • CrossFit in State College - CrossFit Nittany - Monday, March 13th

    Monday, March 13th

    Thinking of redoing 17.3? Maybe not but maybe it exposed some glaring weaknesses in our mobility. Remember there are so many ways that we can get stronger and improving our mobility is one way to do so. For those of us still struggling with the overhead position along with working on getting that first chest to bar pull up here are a few drills to add in to help get us into proper position. Snatches and pull-ups – love ‘em? Hate ‘em? Need to work on them? I have heard quite a few people talking about redoing 17.3. I’ve also heard people talking about how this last Open workout exposed some weaknesses in the snatch/overhead position. Regardless if you are redoing ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, March 11th

    Saturday, March 11th

    A) 16 min EMOM: 1: AB 11/8 Cal 2: 4-5 HSPU 3: 60 DU 4: 2-3 ring muscle ups then... B) Partner WOD: 40 Row cals 35 Wall balls 30 AB cals 25 Toes to bar 20 DB thrusters (50/35) 15 burpee box overs 10 PC & J (155/105) *partner B holds hollow body position while partner A works ....

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  • CrossFit in State College - CrossFit Nittany - Friday, March 10th

    Friday, March 10th

    Welp week three of the CF Open is here, seems like deja vu right? WORKOUT 17.3 Rx’d (Ages 16-54) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.) *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.) Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.) *If ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, March 9th

    Thursday, March 9th

    We are in week three of the 2017 CrossFit Open, and are bodies are probably feeling the brutality of the workouts. Over the next few weeks, as we push ourselves to our limits, we want to be able to stay healthy mentally and physically. Here are a couple articles with some good tips on staying healthy through the back half of the open. Staying physically healthy/avoiding injury Nutritional tips to avoid illness REMINDER!!-
    Open workout 17.3 viewing party at 8PM, everyone is welcome. A) box jump; 10 min to work up to a tall box jump for the day B) 20 min practice skills: ring muscle ups rowing double unders shoulder to overhead cycling ....

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  • Wednesday, March 8th

    Aright time for a serious talk with ourselves. Leading a healthy life has to do with so much more then just a good workout routine. We are creatures of habit and having healthy routines in all aspects of our lives is very important. I want you to ask yourself, am I really do all can can do to be all I can be? What am I doing good and what could I be doing better to go above and beyond my goals? This is a great opportunity to be brutally honest with ourselves. A good place to start is with a rock solid morning routine. Getting the day started right sets us up for success for the rest of the day. Here are a few helpful tips that we could all add to our morning routines. A) Split Jerk; 2 ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, March 7th

    Tuesday, March 7th

    Member Shoutout!!! Wanted to take this time to give a shoutout to our whole CFN family. As coaches we really do appreciate every single member. This community is what makes waking up for work everyday enjoyable and feel as if it is not work at all. Everyone is putting in some amazing work that is inspiring to watch and fun to be a part of. So as you early morning people wake up and read this, as you afternooners step away from your work day to come join us, and as you in the evening who decide every day to end your day with us, just know that we appreciate you and thank you for making what we do so amazing. A) Clean technique work work on turnover of elbows under bar; hold bar at ....

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  • Monday, March 6th

    Mobility Monday!! Crossfit legend and all-around badass Julie Foucher dropped into MWOD HQ for a quad smasherama secret self-torture session. Between deep breaths and a lot of twisting and flexing Foucher talks about life after Crossfit competing. Turns out "retirement" ain't easy. With a heavy ball and some heavy breathing they work 4 minutes on each quad, winding up and getting some time under tension before moving onto a lunge position that ties in our Overhead Archetype A) snatch technique work focus on segmented pulls positions for a bit to practice as warm up into a snatch high pull 10 minutes B)Power Snatch + OH Squat; 1+2, 6 sets building to 90%; rest 2:00 ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, March 4th

    Saturday, March 4th

    Some good tips for getting that first bar muscle up. EMOM 16 1: AB 10/7 Cal 2: 4-5 HSPU 3: 60 DU 4: 10 SupermansPartner WOD 40 KBS 35 Row cals 30 DB Z-Press 25 AB cals 20 Alt Power Snatch (95/65) 15 DIps 10 Shoulder Taps *partner holds side plank while partner works (alt R/L every round) ....

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  • CrossFit in State College - CrossFit Nittany - Friday, March 3rd

    Friday, March 3rd

    Week two is here. After all the awesome performances last week this week is sure to be exciting. Here are a few tips on staying calm throughout the open. and 17.2 is..... Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. M 50-lb. dumbbells F 35-lb. dumbbells ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, March 2

    Thursday, March 2

    warm up with bulletproof shoulders A) Sumo Deadlift High Pull @26x1 x 1.1.1; (rest :06 between reps to reset) x 6 sets; every :90 B1) single arm barbell press x 8 each arm @3010; rest :45; 3 sets each B2) Meadows row x 8 each arm @2111; rest :45; 3 sets each C) 10 minutes to find all 3 of the following in order... 2 DB/KB Goblet Squat 6RM @40x0 1 or 2 DB/KB Goblet Squat 12RM @20x0 DB/KB Goblet Squat 25RM @10x0 12 min AB with :30work/:30rest at consistent rpm -rest 3 min- 12 min row with :30work/:30rest at consistent spm & speed ....

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  • Wednesday, March 1st

    Warming up through all positions of our olympic lifts can be crucial in how we feel in performing the lift and the success of the lift. Here is a nice little dynamic barbell warmup to prime us for our working sets. Breaking apart the lift piece by piece can also be important to show us where we may be faulting at. If you have some extra time before class give this a try and focus on good posture through each position and proper movement. https://www.youtube.com/watch?v=eJCv59wjysM A) Split Jerk;8 min EMOM building B) Power Clean; work up to tough single in 10 min C) 3:30 min AMRAP: row 20/15 cals 10 HSPU -rest 3:30 min- 3:30 min AMRAP: AB 15/10 cals 8 DB burpee step ups 24/20 ....

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  • Tuesday, February 28th

    Staying healthy throughout the CF OPEN has a lot to do with nutrition and how we are fueling our bodies before and after workouts to perform at its very best. Here is a few strategies for an easy post workout meal.
    Post Workout MealIdeas

    1. Sweet Potato + Ground Beef
    Toss a whole sweet potato in the microwave for 8-10 minutes. While that is cooking, sauté some ground beef with spices (such as chili powder for some heat) on the stove top and voila! You have the perfect combination of protein and carbs. The mix of sweet potato and beef also offers a powerful dose of vitamins and minerals including vitamin B, vitamin C and iron.
    2. Fruit + Greek Yogurt + Protein Powder
    ....

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  • CrossFit in State College - CrossFit Nittany - Monday, February 27th

    Monday, February 27th

    Psoas that’s what it’s for When we do the Spealler warm-up, one part involves a lunge position with the purpose of stretching out the hip flexors (iliopsoas, etc.). It’s often overlooked as an important stretch, but for many of us it can be an essential part of maintaining health and mobility (especially for those whose jobs put us in the seated position for a good part of the day). In the seated position, the muscle group is slack, and extended sitting tends to naturally shorten it. Then, when extended (standing, walking, laying down), it can place excessive tension on the lower back. To properly stretch the iliopsoas group in the Spealler routine, keep your torso ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, February 25th

    Saturday, February 25th

    Great Job to everyone that completed 17.1! There was a lot of hard work done yesterday and today is all about moving, blood flow and making yourself feel better after a tough workout. So have fun with this one. EMOM 16 min 1 - banded V-UPS x 8 min 2 - Run 100+m min 3 - pullups x 6 min 4 - AB 8/6 cals Partner Workout For Time 40 Air Squats 35 AB cals 30 wall balls 25 row calories 20 CTB pullups 15 hspu 10 pistols *partner must alternate between holding a plank or a wall sit while the other partner is working ....

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  • CrossFit in State College - CrossFit Nittany - Friday, February 24th

    Friday, February 24th

    The 2017 Reebok CrossFit Games Open is HERE!!
    Open season has officially begun. You have done the work and now it is time to have fun, test your fitness, and see how far you have come. WORKOUT 17.1 Rx’d (Ages 16-54) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M 50-lb. dumbbell / 24-in. box F 35-lb. dumbbell / 20-in. box Time cap: 20 minutes Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, February 23

    Thursday, February 23

    #tbt to last year's Open Viewing Party with Sarah's Superheroes! REMINDER: Viewing Party tonight at 8PM!! Come find out what it's store for us tomorrow with Workout 17.1!
    THURSDAY

    Today's workout is an INTRO to the OPEN 2017 SURPRISE...we promise you won't be running 4 miles... ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, February 22

    Wednesday, February 22

    Some tips on handstand push ups from Chris Spealler!
    WEDNESDAY
    A) Row: 3 min on/3 min off x 3 rds @90% aer B) 3 min AMRAP: 10 DB snatches 50/35 10 HSPU -rest 3 min- 3 min AMRAP: 10 DB snatches 50/35 10 step ups 24/20 -rest 3 min- 3 min AMRAP: 10 DB snatches 50/35 10 toes to bar ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, February 21

    Tuesday, February 21

    Team Name: I Don’t Trust Anyone Who Eats Bread Team Captain: Kyle Shoulders Assistant Captain: Micah Gregory Hey all! If you work out in the morning, you have probably met me :) I moved to State College about a year and a half ago from Edinboro, PA to work at the University. Those who know me have seen me work out with an on-call phone because myjob is to make sure the on-campus students are nice and cozy in their dorms. I started at CFN soon after moving here with no CrossFit experience, and was hooked from day one! If you come in after the 6am class you can find me and a group of dedicated ROMWODers on a pretty regular basis… and YES, Rebound does ....

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  • CrossFit in State College - CrossFit Nittany - Monday, February 20

    Monday, February 20

    MOBILITY MONDAY
    With competition upon us, let's take a minute to talk about your warm up. While we don't know what will be thrown at us, it is important to get our bodies ready to perform. Plan to really open and activate the muscles you will be using, for example if there are squatting movements be sure to work on your hips, knees and ankles. Get some light lifting in as well as heavier stuff. And don't forget your engine. Get your heart rate up beforehand. Most importantly have fun with it all!! ~Mama

    Warm-up: 3 rounds of Cindy A) Barbell Thruster: 12 minutes to work up to tough 2 TNG B) For Time: 10 m/u 15 DB thrusters 50/35 60 d/u -rest 5 min- 10 bar ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, February 18

    Saturday, February 18

    It's Graduation Day for our World's Best Boot Camp Troopers! 6 participants will be joining CrossFit classes next week! If you know someone who'd be a good fit for boot camp, our next session starts in one week (February 25)!
    SATURDAY

    Warm-up: 3 rounds of Cindy Coach-led mobility A) For Time: AB 55/40 calories, then: 10-9-8-7-6-5-4-3-2-1 DB Snatch alternating Barbell Back Squat (135/95) B) For Time: Row 55/40 calories, then: 10-9-8-7-6-5-4-3-2-1 chest to bar box jumps ....

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  • CrossFit in State College - CrossFit Nittany - Friday, February 17

    Friday, February 17

    FRIDAY
    Warm-up: 3 rounds: Bear Complex x 5 (can add weight each round) burpees x 5 hollow hold x :10 A) Squat Clean Thruster: Build to a 3RM TNG in 6-8 sets B) 15 min AMRAP: Row 100 cals 75 double unders 50 wall balls 25 muscle ups ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, February 16

    Thursday, February 16

    Meet Our Intern: Levi Veneziano
    My name is Levi Veneziano. I graduated from Bald Eagle Area high school and I am 21 years old. I am an exercise science student at the Pennsylvania College of Technology in WIlliamsport. I am expecting to graduate at the end of the spring semester with an Associates of Applied Science. As part of my schooling I need 215 hours of fieldwork which I chose to perform at Crossfit Nittany because of the awesome experience I had working out here last summer. When I am not in class or at Crossfit Nittany I enjoy being active with my friends. One of my favorite activities is Acro Yoga. After graduation I hope to put my skills into practice through personal ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, February 15

    Wednesday, February 15

    CFN OPEN TEAM: Snatchue of Liberty Captain: Cybbi Barton I'm a loud Texan that has recently moved to State College, but I have a louder passion for people in CrossFit. I've been in CrossFit for a year (The Open is my anniversary. So cute) and I've been in love ever since. I'm stoked to be a Captain (America) this year and I'm looking forward to see how I can help each person on my team push their limits. WEDNESDAY
    Warm-up: 50 KB Swings Then, 2-3 rounds: 10 GHD extensions or supermans 10 step down box jumps 10 lunge with pass through A) Conventional Deadlift: Build to a 3RM over 6 sets B) 15 min AMRAP: 4/4/4, 8/8/8, 12/12/12... box jump overs HSPU hang squat snatch ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, February 14

    Tuesday, February 14

    TUESDAY

    A) AB: 3:00 on/3:00 off x 3 rounds @90% aerobic B) Row:3:00 on/3:00 off x 3 rounds @90% aerobic C) 4 rounds for time: 12 pulls ups 40 double unders ....

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  • CrossFit in State College - CrossFit Nittany - Monday, February 13

    Monday, February 13

    Mobility Monday - No mice on myshoulders, there are too many traps...and knots
    I work at a computer or lab bench at my day job and tend to have dominant trap muscles. This causes my traps to get pretty junky and achy, depending on the day. When I get stressed, my traps also get sore. One way I get rid of the achiness is work on them with a lacrosse ball. My favorite mobilization is an oldie but a goodie and can be done anywhere, like work (yes, I’m mobilizing at work in the picture). Put the lacrosse ball on top of your shoulder, between your neck and shoulder. Then lean against the ball using a door jam or the rig if you are at the gym. You can push against the ball ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, February 11

    Saturday, February 11

    Meet Our Intern: Cat R.
    Cat resides in Delaware County, Pennsylvania. She is a current undergraduate student enrolled at Penn State, receiving a bachelors of science in kinesiology. In addition, she's also a four-year member of the Penn State Women’s lacrosse program. She's been doing CrossFit for about two years between lacrosse training and recently received her L1 certification with the hopes to coach after college while also attending an accelerated nursing program in the fall. Cat helps out with our 5am, 6am, and 8am classes. SATURDAY
    Warm-up: 3 rounds: 10 prisoner squats 1 min AB/Row 10 burpees A) Front Squat: @22x1; 3, 2, 1; rest as needed *Adhere to tempo and go ....

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  • CrossFit in State College - CrossFit Nittany - Friday, February 10

    Friday, February 10

    What I Learned During CFN's IM Open Last Year...by Lauren Beek

    The CrossFit Open. Woah. When first thinking about signing up for the Open it can be very intimidating and daunting. About one year ago, I transitioned from being an intern, going one hour each week to a full time member coming six or seven times per week and it was just around open season. Not knowing exactly what the open was, I decided to take a chance and sign up for it not knowing what I was getting myself into besides the fact that everyone at the box was so excited for it. I decided to do both the intramural (IM) and the actual online open. Going into the open, I was unable to perform many of the movements, ....

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  • Thursday, February 9

    THURSDAY
    Warm-up: Thoracic Flow Movement practice and continue warming up A) 20 mins: 120m shuttle run 4 wall walks Row 300m 10 KB swings B) 20 mins easy: 10 dips 15/10 AB cals 10 HSPU 20 burpees over paralette ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, February 8

    Wednesday, February 8

    We will be rolling out the Balanced Habits LIFE program next week. This is a 6-month program that includes: -Complete nutrition assessment -Body fat/lean mass assessment -Individual protein/carbohydrate/fat breakdown -6-month subscription to Balanced Habits recipe site -Bi-weekly Progress Assessments with a Certified Food Coach -Cardio and strength training recommendations -6 months of support and accountability This program is open to members and non-members. KICKSTART participants join at a discount. Talk to Bryan or Ann if interested. WEDNESDAY
    Warm-up: 5 min Zone 1 Movement practice and set up A) 5 rounds @80/85/90/95/100 Row 20/15 cals 7 chest to bar pull ups 15 burpees 8 toes ....

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  • Tuesday, February 7

    TUESDAY
    Warm-up: Movement practice and set up for 10 mins A) 8 round easy: Row 150m 1 power clean + 5 push press 10m HS walk/20 shoulder taps AB 8 calories 8 KB swings 10 step ups B) Cool down (if time remains): 10-15 mins AB or bike ....

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  • Monday, February 6

    Mobility Monday
    Wrist Mobility
    I've been fighting wrist and elbow issues lately and I've been utilizing the gemni / lacrosse ball on my forearm. Here is a quick video from CrossFit Games Champion Ben Smith as he demonstrates easy exercises to help prevent and alleviate wrist pain. By incorporating stretching and lacrosse ball exercises into your routine, you can improve your range of motion and stability. (The bloopers at the end are funny too!) ~Coach Mary Ann
    MONDAY
    Warm-up: 3 mins Zone 1 Single arm (with KB/DB) Burgener Complex (snatch, OH squat, sott's press, TGU, sott's press, OHS stand up) x 5/side A) Snatch: every :90 for 12 mins x 2 reps @75-80% B) Clean & Jerk: ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, February 4

    Saturday, February 4

    SATURDAY
    Warm-up: Hoover Ball! A) Back Squat: @22x1; 4, 3, 2, 1; Rest as needed Adhere to tempo and go conservative on build B) Row 500m; rest 5 mins x 5 rounds @90-95% hard C) 12 min AMRAP easy: 2 bulletproof shoulder/Crossover Symmetry exercises :30 side plank 1 min hip flow :30 side plank 1 min row/AB/ski ....

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  • CrossFit in State College - CrossFit Nittany - Friday, February 3

    Friday, February 3

    Balanced Habits KICK START participants it is time for Week 3 Weigh-ins!! Let's do this!
    FRIDAY
    Warm-up: 3 mins AB/Row/Ski/Jump Rope then, 2-3 rounds: 10 DB thrusters 10 scapular pull ups 10 lunge with pass thru 10 scorpions Take 10 minutes to work up to your power clean & push jerk weight for the EMOM. A) 10 min EMOM: odd - 4 power clean and push jerks (155/105) even - 8-12 pull ups Take 10 minutes to get warmed up for the AMRAP. B) 9 min AMRAP: 3 bar muscle ups 6 thrusters (115/75) 9 burpees over the bar 12 HSPU ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, February 2

    Thursday, February 2

    This article discusses the importance of flexibility and touches on the fact that a certain amount of flexibility is helpful when trying to gain strength or even build muscle mass.
    THURSDAY
    Warm-up: 3 rounds: 10 DB push press :20 hollow hold 30 jumping jacks A) Push Jerk: work up to a tough single in 15 minutes B) 20 mins @80%: 120m shuttle run 4 wall walks Row 300m 10 push press C) 20 mins easy: 10 power cleans (or heavy KBS) 20 cal AB :30 wall sit 40 push ups ....

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  • Wednesday, February 1

    WEDNESDAY
    Warm-up: 5 mins Zone 1 Movement Practice
    5 rounds @80/85/90/95/100: Row 20/15 cals 7 squat cleans (135/95) 15 burpees 30 double unders 10 AB Cals Rest 2:00 ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, January 31

    Tuesday, January 31

    This is a youtube video showing how to trim a jump rope to fit you. Although this video is about a specific product, the information should carry over to most speed ropes.
    TUESDAY
    Warm-up: 3 rounds: 10 light wall balls 10 Russian twists 10 split squat jumps Workout movement practice/warm-up A) 8 rounds easy: Row 150m 5 deadlifts (205/145) 10m HS walk/20 shoulder taps AB 8 cals 8 toes to bar 8 step down box jumps ....

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  • CrossFit in State College - CrossFit Nittany - Monday, January 30

    Monday, January 30

    MOBILITY MONDAY
    Do your knees hurt when you squat?
    I can’t recall how many times I’ve heard this, but it’s been quite a few: “squatting heavy hurts my knees.” More often than any other (i.e. medical) reason, it’s because of poor form, and it starts at the very beginning of the squat movement due to lack of glute-hamstring tension. If you start the very beginning of a squat by bending your knees, you tend to use mainly your quadriceps to counter the resistance (the barbell). Having the quads do all of the work tends to put significant lateral (back & forth) force on the knee joint and ligaments and can lead to pain. However, if you start the ....

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  • Saturday, January 28

    SATURDAY

    Warm-up: Partner Medball Warm-up A) Split Jerk at 70% of C&J x 2 reps x 4 sets; rest 2:30 B) Close Grip Bench Press @75-80%: 5-6 reps x 4 sets; Rest :30 C) For Time: row 1000m 20 CTB pullups row 750m 40 burpees row 500m 20 pull ups row 250m ....

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  • CrossFit in State College - CrossFit Nittany - Friday, January 27

    Friday, January 27

    Balanced Habits KICK START Participants - it is time for Week 2 Weigh-ins! Woo!
    FRIDAY

    Warm-up: 2-3 rounds: :30 AB :30 wall sit ATYT with resistance bands x 5 scapular pull ups x 8-10 A) Barbell Thruster: 12 mins to build to a heavy single for the day B) 30 min EMOM: 1 - 3 Power Clean (185/135) 2 - 5 HSPU 3 - 7 wall balls ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, January 26

    Thursday, January 26

    THURSDAY
    Warm-up: 3 rounds of Cindy A) KB OH Squat @32x1: Take 12 mins to find 3RM on each arm B) 20 mins at 70%: 6 min AB 6 min Row 4 min plank hold in as few sets/little time as possible *Every transition 20 weighted or GHD sit ups C) 20 mins easy: 5 box jumps 10/8/6/4/2 @40/50/60/70/80 Deadlifts building1 min jump rope :60 side plank each side ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, January 25

    Wednesday, January 25

    Here's an interesting read on the amount of time that children spend sitting...and what that is doing to their health.
    WEDNESDAY
    Warm-up: 5 mins Zone 1: row/ski/bike/jump A) 9 min EMOM: 1 - BWT RFESS x 6/leg 2 - side plank with powell raise x 6/arm 3 - KB SDHP x 10 B) 3 Min AMRAP row 500m then max d/u rest 3 min 3 Min AMRAP AB 30 calories then max burpees rest 3 min 3 Min AMRAP 1 min wall balls 1 min KB swing 1 min sit-ups rest 5 min and repeat *second round should be higher RPE and a few more reps than first round ....

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  • Tuesday, January 24

    This double under tutorial might come in handy before today's workout!
    TUESDAY
    Warm-up: 10 minutes: :20 handstand hold 4 Curtis P's with BB 6 Sit ups 8 Prisoner Squats A) OPEN WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 ....

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  • CrossFit in State College - CrossFit Nittany - Monday, January 23

    Monday, January 23

    MOBILITY MONDAY
    Once again I am going to use this platform to talk about something a little different than mobility. Many of you have started to pay attention to new ways of balancing your nutrition and others of you are just joining us to improve your fitness. Even if you have been here a while, you may have set your sights on new achievements or PR's in the coming year. Maybe you'll register for the Open for the first time. Whatever you hope to attain, it is important to use the resources around you to stay motivated and keep yourself accountable. The coaches here all do this because they want to help others succeed. Your fellow members can help, many may share similar experiences. ....

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  • Saturday, January 21

    SATURDAY

    Warm-ups: 3 rounds: AB/Ski/Row for 1 minutes Inchworm + push up down the gym Bear crawl back Banded shoulder stretch A) Close Grip Bench Press @75-80% @30x1; 5-6 x 4 sets; rest :30 B) Split Jerk @70% Clean & Jerk 2 reps x 4 sets; rest :30 C) Row Intervals withPartner: row 500m x 10 rounds @ exact same pace (2k row pace +3-5 sec) Rest 1:1 After 5 rounds rest 5 minutes ....

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  • CrossFit in State College - CrossFit Nittany - Friday, January 20

    Friday, January 20

    KICK START Participants: It's weigh in time for Week 1. Stop by anytime today until 7pm or Saturday morning between 8am-11am. FRIDAY
    Warm-up: KB complex x 3/side: DB Snatch + Sott's Press + TGU + Sott's Press + Stand up A) Front Squat: to heavy 2 in 12 min B) 4 rounds: 1 min AB Rest :45 1 min burpees Rest :45 1 min step down box jumps (24/20) Rest :45 1 min wall balls Rest 2 min ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, January 19

    Thursday, January 19

    THURSDAY
    Warm-up: Zone 1 - 5 mins A) TGU: 12 minutes to work up to a tough Barbell TGU weight on both sides B) 20 minutes: 6 min row 5 min AB 4 min row 3 min AB *Every transition do :60 weighted/unweighted plank C) 20 mins easy: 1 box jump (building) 5 SDHP (reset every rep) 1 min jump rope :20 L-sit 30m Farmer Carry ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, January 18

    Wednesday, January 18

    Five Apps to Improve Your Health from our friends at PurePharma. WEDNESDAY
    Warm-up: 9 min EMOM: 1 - BW RFESS x 6 each 2 - side plank with powell raise x 6 each 3 - KB SDHP x 10 A) Power Snatch + OH Squat: 12 minutes to build to a moderate/tough weight B) 3 min AMRAP: 8 AB calories 16 OH walking lunges Rest 3 min 3 min AMRAP: 10 Power Snatch (75/55) 30double unders Rest 3 min 3 min AMRAP: Row 250/200m 20 pistols 20 DB snatch Rest 5 min and repeat * *second round should be higher RPE and reps than first round ....

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  • Tuesday, January 17

    Warm-up: 2 rounds with PVC: 20 lunge with pass through PVC shoulder stretch x :20/side PVC around the world x 10/side 20 jumping jacks high knees down, skip back Power Clean Prep A) 20 min AMRAP at 70%: 4 power cleans 2 muscle ups 4 heavy med ball to shoulder 8 HR push ups 20 cal row 50 double unders B) 2 rounds for time: 25 cal row 20 wall balls 15 pull ups 10 10m shuttle runs 5 HSPU ....

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  • Monday, January 16 - Mobility Monday


    Why do my feet turn out after I squat? The ankle mobility discussion continues…
    You may have noticed that when you squat, after a few reps your feet have started to turn outwards. The foot should not move as you squat and the entire foot should stay connected to the floor during the range of motion of the squat. This movement can be caused by issues with ankle mobility and foot stability. Ankle mobility has been discussed a lot recently in the mobility blog and you can find the previous posts in these links: http://crossfitnittany.com/blog/60007/Monday-December-19-Mobility-Monday http://crossfitnittany.com/blog/59680/Monday-December-5-Mobility-Monday On days that I ....

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  • Saturday, January 14

    Warm-up: Coach Choice 3 sets: A1) Close Grip Bench Press @75-80%: 6-8 reps @30x1; rest :30 A2) GHD hip extension: 6-8 reps @2013; rest :30 A3) Powell Raise: 6-8/arm @3010; rest :60 B) Rowintervals with a partner: row 200 @ 90% rest 1:1 row 300 @ 90% rest 1:1 row 400m @ 90% rest 1:1 row 500m @ 90% rest 4 min x 2-3 rounds ....

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  • CrossFit in State College - CrossFit Nittany - Friday, January 13

    Friday, January 13

    Balanced Habits KICK START Participants: Orientation takes place tonight at 6:30PM or tomorrow (Saturday) at 11AM. See you there! Warm-up: 5 minutes Zone 1 Burgener A) Snatch: build to 87.5% for 1 then drop and perform 7/7/7/7 unbroken @55% B) 3 rounds (EXACT same score each time): 1 Min WB 1 min Rest 1 Min double unders 1 Min rest 1 Min DB Snatch 1 Min Rest 1 Min AB rest 3 Min ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, January 12

    Thursday, January 12

    A) 13 min AMRAP @70%: 10 TGU 8 DBall to shoulder jog 90m (door to door 3 times) Rest 2:00 13 min AMRAP: 21-15-9 AB ROW *at the end of Every round do 1 rope climb B) 15 min skill practice: double unders, m/u transitions, HS work ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, January 11

    Wednesday, January 11

    Meet the Coach: Cait Baker ! WEDNESDAY
    A) 9 min EMOM: 1 - BB hip thrusts x 10 2 - :30 plank 3 - DB external rotation x 8/side B) 2 high hang clean + 2 push jerks @75% (pause 2 sec at top of press) 4 sets; rest 2:00 C) 5 min AMRAP: AB 8 calories 5 DL (115/75) 5 HPC 5 PJ rest 3 min 5 Min AMRAP 10 step down box jumps 10 KB Swings 30 double unders rest 3 min 5 Min AMRAP row 200m 10 KTE 10 burpees ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, January 10

    Tuesday, January 10

    It's not too late to get in on our 28-Day Challenge! Initial Weigh-ins are taking place Monday-Wednesday this week. Orientation is Friday at 6:30PM or Saturday at 11AM! Click here to register! TUESDAY
    Warm up: AB/Row/Erg/Jump Rope 5 mins Build up to 70-75% Power Clean & Split Jerk A) 25 mins at 70-75%: PC + split jerk @ 70-75% candlestick to lever x 5 @3111 PC + split jerk @ 70-75% 8 ring push ups PC + split jerk @ 70-75% 18/15 cal AB B) 2 rounds for time: 21 cal row 18 wall balls UB (20/14) 15 burpees 12 KB Snatch from floor (16/12) 9 CTB pull-ups 6 deadlifts (185/135) 3 m/u ....

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  • Monday, January 9 - Welcome back students!

    MOBILITY MONDAY
    Busy with work, kids and short on time, or you just feel a little low energy? Instead of skipping your yoga class (stretching) altogether, squeeze in a little something that'll make you grateful for sticking with it. A little is better than nothing! This easy video is only a 6 minute class. Enjoy! Warm-up: AB/Row/Ski/Jump 3 mins 3 rounds: swivel hips with extension x 10 roll to split x 10 scorpions x 10 A) Back Squat: 62.5/72.5/82.5/67.5/77.5/87.5 6/4/2 @2010; rest :60 B) Supinated Barbell Bent Over Row: 4-5 reps @2112 x 3 sets; rest :45 *Try for a little heavier than last week C) 3 rounds every 4 mins: 8 KB swings 4 KB facing burpees :25 AB Sprint ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, January 7

    Saturday, January 7

    Warm-up: Coach Choice 3 sets: A1) Close Grip Bench Press @75%: 6-8 reps @30x1; rest :30 A2) GHD hip extension: 6-8 reps @2013; rest :30 A3) Powell Raise: 6-8/arm @3010; rest :60 B) 3 rounds: 1 min wall balls; 1 min rest 1 min no push up burpee box jump, 1 min rest 1 min KB swing, 1 min rest 1 min AB, 3 min rest Rest 3 minutes Repeat ....

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  • CrossFit in State College - CrossFit Nittany - Friday, January 6

    Friday, January 6

    Follow Nittany Barbell Club on Instagram! @nittanybarbell To support Jake LaNasa's qualification to compete as an individual at Wodapalooza next weekend we will be taking donations of any amount today. Cash or check can be donated in the Reebok Shoe box by the whiteboard and electronic donations can be made via paypal to bryan@crossfitnittany.com. The class will be performing a spicy little rendition of Fran + Assault Bike partner workout today in class to get a taste of what goes into a modern Functional Fitness Competition. FRIDAY
    Warm-up: 5 minutes Zone 1 Burgener A) Snatch: build to 85% for 1 then drop and perform 6/6/6/6 unbroken @55% B) Front Squat: 2-2-2 x 3 (rest :15 ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, January 5

    Thursday, January 5

    Our next troop starts this Saturday, January 7 at 11AM! If you want to refer someone to this program, please have them contact Ann (ann@crossfitnittany.com or the boot camp phone # 814-470-0709). THURSDAY
    A) 15 min AMRAP @70%: Half TGU + Full TGU x 2/side DBall to shoulder x 8 Walking lunge x 40m 15 minutes @70%: AB 15 minutes *Every 3 minutes get off and do 1 rope climb B) Row 3000m; Rest 3:00; Row 3000m ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, January 4

    Wednesday, January 4

    It's not too late to sign up for Balanced Habits KICK START beginning January 13th! Click here to learn more and to register! WEDNESDAY
    A) 9 min EMOM: 1 - BB hip thrusts x 10 2 - :30 plank 3 - DB external rotation x 8/side B) 1 high hang clean + 3 push press @70% (pause 2 sec at top of press) 4 sets; rest 2:00 C) 5 min AMRAP: Hang Cleans x 5 (115/85) Chest to bar pull ups x 10 Double unders x 20 Rest 3 min 5 min AMRAP: Push Jerk x 5 (135/95) Pull ups x 10 Double unders x 20 Rest 3 min 5 min AMRAP: Front Squat x 5 (155/105) Knees to elbows x 10 Double unders x 20 ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, January 3

    Tuesday, January 3

    Weekly Dose of Awesome: Meg Perdew
    Meg has been attending the weightlifting class regularly for a few months and during that time, she has dedicated herself to working on movements and positions rather than loads. This has paid off! By coming in and putting in the work, all of her lifts have gotten much more fluid and technically better. She has been working really hard on the timing of the 2 nd pull and with her jerk footwork. Now she has more power and aggressiveness during her pull and is landing her feet consistantly in the split jerk. When a lift is feeling off, she will ask for help and then go back to basics and practice until it feels better. I’m really excited to see what ....

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  • Monday, January 2 - Mobility Monday

    The 15-Minute Mobility Program
    Everyone has their mobility weaknesses, typically specific muscle groups that don’t have the range of motion to do that things we want to do or prevent injury in future movement. Most of your mobility time (60-80%) that you put in should be directly addressing these issues, with a smaller portion (20-40%) being applied to more general mobilizations. I recently heard a physical therapist talking about how much mobility homework can be given to a patient that they will actually end up doing, and it turns out it was typically not more than about 15 minutes, otherwise they would start getting excuses that they “did not have time.” So ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, December 31

    Saturday, December 31

    SCHEDULE REMINDER: There will be no 5:30PM class tonight. NO yoga class tomorrow. There WILL BE Open Gym. SATURDAY
    A1) Close Grip Bench Press: @ 3010; 6-8 reps; 3 sets; rest :45 A2) Strict Pull up: hardest version you can do for 6-8 reps; 3 sets; rest :45 B) 10 min EMOM: Hang Squat Clean - 40-50% x 3 unbroken reps C) 5 rounds for time: 1 rope climb 10 chest to bar pull ups 1 squat clean thruster 4 HSPU 10 goblet squats Row 500m ....

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  • CrossFit in State College - CrossFit Nittany - Friday, December 30

    Friday, December 30

    Group Warm-up: 5 mins Zone 1 A) Power Clean Work to 90% of your 1RM C&J for a single, then decrease 20-30# andperform 2 sets of 3 reps. B) Push Press Work at 65% of your 1RM Clean & Jerk x 3, 3, 3, 3 C) Back Squat Work to a 5RM Back Squat. Then decrease weight 35-45# for Drop Set 1x5. *Try for 5# more than last week. D) 7 min AMRAP: 30 AB calorie buy in Then, with remaining time: 5 power snatch (95/65) 30 double unders ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, December 29

    Thursday, December 29

    A) 10 minutes: Row, bike, jump rope at 80% with a friend. Switch as you like. B) 3 rounds: Bent Hollow Body Holds x :20-:30 Cat-Cow x 5 reps C) 10 minutes: TGU x 6 (3/side) KB swings x 10 AB 12 cals D) 3 rounds: 1-arm DB Thrusters x 5/side Sit ups with plate (look through hole) x 10 E) 10 minutes: FLR Hold x :30 reps Swivel Hips w/ hip ext. x 10 reps Roll to pistol x 8 (4/leg) Double KB Front Rack Carry x 40m F) 3 rounds: Straddle up x 10 reps Jefferson Curl x 5 reps ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, December 28

    Wednesday, December 28

    Each week when I sit down to plan our dinner menu, I jump on to the blogs below to choose the recipes I'm going to make. These blogs offer simple, healthy, and satisfying recipes. Check them out and if you want to learn HOW MUCH of each recipe you should eat, consider signing up for our Balanced Habits KICK START program beginning on January 13. Click here to learn more and sign up. Here are my faves in no particular order: Wicked Spatula PaleOMG Civilized Caveman Well Fed ENJOY! ~Ann WEDNESDAY
    Warm-up: 5 min AB/Run/Row Down Dog Series Snatch Complex practice A) Power Snatch + Hang Snatch Complex: 10 mins to build to first complex then 5 min to complete all sets. 1st ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, December 27

    Tuesday, December 27

    MEET OUR NEW MEMBER: ANGEL MARIOTTI
    Angel usually attends our noon class or one of our afternoon classes. Get to know her better! How did you hear about CrossFit Nittany? My boyfriend Jason Olcese is a member and talkedme into giving crossfit a try. How do you spend your day? I'm a bedroom accessories consultant who focuses on women's entertainment, empowerment and education. What do you do for fun? What are your hobbies?I waitress on the side and love that. I also enjoy going out to see my boyfriend’sshows and occasionally travel around to different cities. What is something most people don't know about you?I have six sisters TUESDAY
    A) Partner ....

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  • CrossFit in State College - CrossFit Nittany - Monday, December 26 - Mobility Monday

    Monday, December 26 - Mobility Monday

    SCHEDULE REMINDER: NO 5AM or 6AM CLASSES TODAY. Happy last week of the year. Let’s think about additional ways to get strong and feel awesome in 2017. It always helps if you can hold on to your lifts and pull ups... so let’s start there…..Grip strength, simply put, according to Travis Azzopardi, C.P.T., “makes it easier to apply your strength from the gym to the real world.” Need to open a jar, move a heavy table, or carry a stroller up a flight of stairs? All of this requires grip strength. And while resistance training can help build strength in the fingers, wrists and forearms, it won’t always challenge the muscles enough to adapt and be able to ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, December 24

    Saturday, December 24

    “12 Days of Christmas” 1 Man maker 2 Ground to OH (135/95 lbs) 3 Muscle-Ups/wall walks 4 DB snatches 5 Burpees 6 Toes to Bar 7 Chest-to-Bar Pull-Ups 8 Kettlebell Swings 9 Box Jumps 10 Handstand Push Ups 11 Thrusters (135/95 lbs) 12 AB cals ....

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  • CrossFit in State College - CrossFit Nittany - Friday, December 23

    Friday, December 23

    Group Warm-up: 5 mins Zone 1 A) Power Clean Work to 87.5% of your 1RM C&J for a single, then decrease 20-30# andperform 2 sets of 3 reps. B) Push Press Work at 62.5% of your 1RM Clean & Jerk x 3, 3, 3, 3 C) Back Squat Work to a 5RM Back Squat. Then decrease weight 35-45# for Drop Set 1x5. *Try for 5# more than last week. D) 6 min AMRAP: 20 burpees to target buy in Then, with remaining time: 5 hang power cleans (135/95) 20 double unders ....

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  • Thursday, December 22 - SATURDAY HOURS

    There will be no evening class this Saturday, December 24. A) 10 minutes: Row, bike, jump rope at 80% with a friend. Switch as you like. B) 3 rounds: Bent Hollow Body Holds x :20-:30 Cat-Cow x 5 reps C) 10 minutes: KB Sotts press x 10 reps KB swings x 10 AB 10 cals D) 3 rounds: Stiff-legged windmills with DB x 5/side Russian twists x 10 E) 10 minutes: Scapular Shrugs x 10 reps Swivel Hips x 10 reps Roll to pistol x 6 (3/leg) Bear hug heavy med ball x 40m F) 3 rounds: Straddle up x 10 reps Jefferson Curl x 5 reps ....

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  • Wednesday, December 21

    WEEKLY DOSE OF AWESOME - MATT FRY
    Matt Fry has been a regular at the weightlifiting class ever since it moved to Monday, Wednesday, Friday at 6:30pm. As a result of his consistency, he has PR’d his clean and worked out some of the kinks in his jerk. He has been focusing on the dip of the jerk and now it’s smooth and vertical instead of tilted forward and choppy. He also makes a point to stay until 8pm to work on mobility which is helping him get into better positions. Matt comes into class everyday ready to work on the little things that pay off in the long run. It has been exciting and fun to watch him grow as a lifter in the short time that I’ve been working with him. ....

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  • Tuesday, December 20

    TUESDAY
    A) Row: 750m x 3 rounds @80-90% alternating with a partner Mobilize during rest! 4 Sets: B1) Conventional Deadlift: 6 reps @ 31x1; rest :45 B2) Half-Kneeling KB See Saw Press: 16 reps alt; rest :45 B3) 1-arm KB Row: 6-9 reps/ arm @2112; rest :15/rest :45 B4) A lternating DB Curls Standing: @2012; 8-10reps; rest :45 B5) Bilateral Upright Row: @2012; 12reps; rest :45 ....

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  • CrossFit in State College - CrossFit Nittany - Monday, December 19 - Mobility Monday

    Monday, December 19 - Mobility Monday

    Squats and the Forgotten Ankle
    A few months ago, at a weightlifting seminar I heard that the ankle is most overlooked mobility target. They also said that lots of squat issues can start at the ankles. I think this is true. Until that moment I hadn’t really ever mobilized my ankle because I was always about to squat below parallel and knew that I had hip issues. So I started to mobilize my ankles a little bit and then a few weeks later, my chiropractor and Bryan both made comments about some ankle stiffness. So bring on the ankle mobility! This is a stretch that I do 2-4 times a week. I place my foot a thumb and foot’s distance away from a wall or post (like in the picture ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, December 17

    Saturday, December 17

    How do you stack up on the 7 Secrets of Healthy People ? SATURDAY
    Group Warm-up: Spikeball! A1) Dual Dumbbell Neutral Grip Bench Press: @ 3010; 8-10 reps; 3 sets; rest :45 A2) Strict Pull up: hardest version you can do for 8-10 reps; 3 sets; rest :45 A3) Hang Squat Clean : 35-45% x 8-10 UB reps; rest 2:00 B) 5 rounds for time: 1 rope climb 8 CTB pull ups 1 wall walk 8 supinated push ups 1 ground to overhead 8 HSPU 15 air squats Row 500m ....

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  • CrossFit in State College - CrossFit Nittany - Friday, December 16

    Friday, December 16

    Since we'll be tackling toes to bar in our workout today, here are some tips for learning how to string them together. FRIDAY
    Group Warm-up: 5 mins Zone 1 A) Power Clean Work to 85% of your 1RM C&J for a single, then decrease 20-30# andperform 2 sets of 3 reps. B) Push Press Work at 60% of your 1RM Clean & Jerk x 3, 3, 3, 3 C) Back Squat Work to a 5RM Back Squat. Then decrease weight 35-45# for Drop Set 1x5. D) 6 min AMRAP: 3, 3, 6, 6, 9, 9, 12, 12.... Toes to bar Power Clean (135/95) ....

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  • Thursday, December 15

    A) 10 minutes: Row, bike, jump rope at 80% with a friend. Switch as you like. B) 3 rounds: Bent Hollow Body Holds x :20-:30 Cat-Cow x 5 reps C) 10 minutes: Snatch drop + Sotts press x 5-6 (or alternating DB Sotts press) toes to bar 6-8 Row or Ski 250m D) 3 rounds: Stiff-legged windmills with DB x 5/side Russian twists x 10 E) 10 minutes: Scapular Shrugs x 10 reps Swivel Hips x 10 reps Roll to pistol x 6 (3/leg) Bear hug heavy med ball x 40m F) 3 rounds: Straddle up x 10 reps Jefferson Curl x 5 reps ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, December 14

    Wednesday, December 14

    Weekly Dose of Awesome: Lauren Abbott
    This week’s Dose of Awesome comes to us in the form of Lauren Abbott (LA to most of us). When she is not backpacking in the Rockies or working on her PhD in RPTM you can find her busting her butt in one of our classes. LA comes to us via Chicago, and Colorado State University, and has been with us for quite some time. She has been able to excel athletically despite having major ankle surgery, and I don’t think I’ve ever heard a complaint out of her. Her friendly smile, open attitude and willingness to be coached makes her a welcomed addition to all the classes she attends. What jumps out at me is that I have recently noticed a ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, December 13

    Tuesday, December 13

    Meet Our New Member: Morgan Foster
    How did you hear about CrossFit Nittany? I recently graduated from Temple and moved to the area to start my new job! I was looking for a new gym and had always wanted to give CrossFit a try. How do you spend your day? I work at the Meadows Psychiatric Center as a music therapist! What do you do for fun? What are your hobbies? I enjoy playing the guitar and occasionally the piano, but my first love is singing. What is something most people don't know about you? I love experiencing different cultures and seeing things from different perspectives. TUESDAY
    A) Row 600m x 4rounds at 85% alternating with a partner During rest, ....

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  • Monday, December 12 - Mobility Monday

    Feel uncomfortable in down dog? Not sure if you are doing it correctly? Wish you could get this most out of this pose? Here is a quick video explaining in detail how you should be positioning yourself in Down Dog. The instructional piece of the video is the first 9 minutes of the 13 minute video. Enjoy! ~Coach Mary Ann Group Warm-up: 10 minutes: 3 bear complex with bar inchworm down, spiderman crawl back 10 burpees bear crawl down, crab walk back 10 hollow rocks A) Clean Complex: 1 clean + 2 front squats + 3 thrusters *Work at 65% 1 RM clean & jerk for 5 complexes *Must make 4/5 attempts to increase weight next week B) Back Squat: Work up to 90% 1RM back squat for a single, ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, December 10

    Saturday, December 10

    Group Warm-up: 2 rounds: 5 1-arm DB thrusters R 5 1-arm banded rows L 5 1-arm DB thrusters L 5 1-arm banded rows R 10 supermans A) Squat Clean Thruster: work up to 85-90% 1RM C&J for a single, then drop 20# and perform 2, 2 B) Front Squat: work up to 95% 1RM front squat for a single, drop 20# and perform 3, 3 C) Pick Your Poison... 2000m row for time 50 ski calories for time 50 AB calories for time 50 row calories for time 8 min AB max calories ....

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  • CrossFit in State College - CrossFit Nittany - Friday, December 9 - HOLIDAY PARTY TONIGHT

    Friday, December 9 - HOLIDAY PARTY TONIGHT

    This CFN Holiday Party is tonight at 7PM! Be there!! FRIDAY
    Group Warm-up: 2-3 rounds: 10 reverse lunge with DB curls :20 hollow hold on pull up bar 40m mixed carry Bulletproof Shoulders A1) Strict Press x 3 reps x 3 sets *Women = 40-42% 1RM C+J; Men = 55-57% of 1RM C+J A2) Strict Pull ups (add resistance if necessary) x 8-10 reps x 3 sets B) 5 rounds: :15 chin over bar hold 12 bent over DB rows 9 toes to bar 6 HSPU C) 2 rounds: :30 starfish side plank each side 15 lat pull downs with twist on pull up bands 20-30 Russian twists strict ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, December 8 - Delicious side dish recipe

    Thursday, December 8 - Delicious side dish recipe

    Maple Roasted Butternut Squash, Brussels Sprouts, & Bacon: This is a recipe for a quick and easy side dish perfect for a holiday meal or as a dish to take to a potluck party. Enjoy! THURSDAY
    Group Warm-up: 5 mins Zone 1 A) Jerk Balance: 2, 2, 1, 1, 1, 1 B) Split Jerk at 65-75%: 1, 1, 1, 1, 1 C) Tall Clean: 3, 3, 2, 2, 2 D) Hang muscle clean + hang clean: 1, 1, 1, 1, 1, 1 E) 20 minutes: 1 clean & jerk at 75% with perfect technique 10m inchworm with max extension 2 rounds MD lunge per leg 3 skin the cat ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, December 7

    Wednesday, December 7

    Group Warm up: 3 mins Zone 1 Barbell Complex A) Snatch + Power Snatch Cycling: work up to 85% of 1RM snatch for a single, then drop to 50% of single weight and perform 5, 10, 15 power snatches unbroken B) Back Squat: work up to 90% 1 RM back squat for a single, drop 30# and perform 5, 5 C) 3 sets at 80-90% every 5 mins: 10 DB power snatch heavy 10 burpees 20 row calories ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, December 6 - CFN Holiday Party on Friday at 7PM!!

    Tuesday, December 6 - CFN Holiday Party on Friday at 7PM!!

    Bring a dish to share and a white elephant gift if you want to participate ($15 limit). Friends and family are invited to join you! TUESDAY
    Group Warm-up: 5 mins AB, run, row, ski Bicep Openers A) 12 min EMOM: 1 - Rope foot lock hold :30 or 2 rope climbs (advanced) 2 - Foot lock and pull up :30 or 6-8 strict toes to bar (advanced) B) 9-6-3 bar muscle ups deadlifts at 65% tall step down box jumps C) 3 rounds: Garhammer Raises x 10 GH raise x 8-10 ....

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  • Monday, December 5 - Mobility Monday

    Do You Floss Every Day?
    Many different normal body and strength building movements can be compromised by insufficient ankle mobility. They primarily involve the squat, as you probably have already guessed. In back and front squats, it can sometimes lead to “butt-wink,” which is where the bottom of the spine tucks under at the bottom, breaking the neutral, fixed spine we’re always trying to maintain. In Olympic weightlifting movements, it can make the bottom position difficult to get into as well. We’ve looked at a few other stretches such as plate-holds in the past, here is a good video that describes how to floss up your ankles to loosen up your tendons and ....

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  • Saturday, December 3

    Group Warm-up: Coach Choice! A) Squat Clean Thruster Work up to 85-90% 1RM C+J, then drop 20# and perform 2, 2 B) Front Squat Work up to 95% 1RM front squat, then top 20# and do 3, 3 C) 2 rounds: 50 burpees to a target 50 AB cals 50 Row cals Rest 5 minutes ....

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  • CrossFit in State College - CrossFit Nittany - Friday, December 2 - One Week until the CFN Holiday Party!

    Friday, December 2 - One Week until the CFN Holiday Party!

    Our annual holiday party is ONE WEEK away! Make plans to attend with your family and/or friends. When: Friday, December 9 at 7PM Where: CrossFit Nittany What: Potluck holiday party with optional white elephant participation ($15 limit) Be there! Group Warm-up: 2-3 rounds: 10 lunge with DB bicep curls :20 hollow hold on pull up bar 40m mixed carry Bulletproof Shoulders A1) Strict Press x 3 reps x 3 sets *Women = 40-42% 1RM C+J; Men = 55-57% of 1RM C+J A2) Strict Pull ups (add resistance if necessary) x 8-10 reps x 3 sets B) 5 rounds: :12 chin over bar hold 15 step down box jumps 2 rope climbs 15 AB cals C) 2 rounds: :30 starfish side plank/side 10 KB suitcase deadlifts band twists x ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, December 1

    Thursday, December 1

    Group Warm-up: 3 rounds: 1 min AB, row, ski 10 DB push press (light) :20 bar or ring hang 10 lunge with pass through 20 scorpions A) Jerk Balance: 2, 2, 2, 2, 2 B) Split Jerk @60-70%: 1, 1, 1, 1, 1 C) Tall Clean: 3, 3, 3, 3 D) Hang muscle clean + hang clean: 1, 1, 1, 1, 1, 1, 1 E) 20 minutes: 1 clean & jerk at 75% with perfect form 2 KB Front Rack Carry 20m 3 skin the cat 5 reverse lunge to RDL ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, November 30 - Tips for Storing Your Produce to Keep it Fresh

    Wednesday, November 30 - Tips for Storing Your Produce to Keep it Fresh

    Here are 15 tips to help keep your produce fresh longer from our friends at LifeHack.org . Group Warm-up: 3 mins Zone 1 Burgener Warm-up A) Snatch + Power Snatch Cycling Work up to 85-90% 1RM Snatch for a single snatch; then drop weight to 50% of snatch single and perform 5, 10, 15 power snatches unbroken B) Back Squat Work up to 90+% of your 1RM back squat for a single rep; then drop 30# and perform 5, 5 C) 3 sets at 80-90% every 5 minutes: 10 power snatch (75/55) 30 double unders 20 row calories ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, November 29 - Active Recovery Event this Sunday!

    Tuesday, November 29 - Active Recovery Event this Sunday!

    Milton Rock Gym onDecember 4:
    This month for Active Recovery we will be heading out to the Milton Rock Gym. The cost is will be $14 per person. There is bouldering and top roping available. Harnesses would be free, but if you want/need to rent climbing shoes, you would have to do that on your own. If you have any questions about indoor climbing, please talk to Coach Jen! Family members and friends are welcome to join you. RSVP to Jen by December 1. Warm-up: 5 mins Zone 1 Bicep Openers A) 12 min EMOM: 1 - Hinge row x 5-6 reps 2 - Foot lock and pull up 3 - Rope foot lock hold :30 or 1-2 rope climbs B) 5-4-3-2-1 muscle ups deadlifts at 65% 3 rounds: C1) Strict toes to bar x 8-10 x ....

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  • CrossFit in State College - CrossFit Nittany - Monday, November 28 - Mobility Monday

    Monday, November 28 - Mobility Monday

    Dear Fellow CrossFitters, Instead of taking time today to talk to you about different ways to mobilize and stretch before or after a workout, I want to spend just a few minutes really talking to you about self-care. Many of you may know that when I am not coaching CrossFit I work at the counseling center at Penn State. And while it would be a conflict of interest to prescribe CrossFit to my clients, I’m very tempted to do so because of all of you. What I see CrossFit teaching you is how to value yourselves. Every day I see members coming in with enthusiasm for doing something for themselves. You test your strength, learn your weaknesses, allow yourself to be vulnerable, take risks, ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, November 26

    Saturday, November 26

    THE 5:30PM CLASS TONIGHT IS CANCELLED. Group Warm-up: 2x through: 5 single arm DB thrusters R 5 single arm banded rows L 5 single arm DB thrusters L 5 single arm banded rows R 10 supermans A) Squat Clean Thruster: Work up to 85% 1RM Clean & Jerk for a single, drop 20# and perform 2, 2 B) Front Squat: Work up to 90-95% 1RM front squat for a single, then drop 20# and perform 3, 3 C) 4 rounds alternating with a partner: Row 500m 20 KB swings :30 double KB front rack wall squat ....

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  • Friday, November 25

    Normal class schedule resumes today! Group Warm up: 2-3 rounds: 10 lunge with DB Bicep curls :20 hollow hold on pull up bar 40m mixed carry Bulletproof Shoulders A1) Strict Press: Work up to 38-40% (women) or 53-55% (men) of 1RM Clean and Jerk for 3 sets of 3 reps A2) Strict Pull ups: 8-12 reps (add resistance if necessary) x 3 sets B) 4 rounds: 7 power snatch (95/65) 11 toes to bar 30 double unders C) 2 rounds: :45-1:00 side plank/side 20 floor wipers Crossbody 1/2 kneel KB press x 6/side ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, November 24 - Happy Thanksgiving!

    Thursday, November 24 - Happy Thanksgiving!

    The gym will be open from 7AM-9AM today. Come tackle the 12 Days of CrossFit at 7AM & 8AM! 12 Days of CrossFit: 1 - 50m Farmer Carry 2 - HSPU 3 - pull ups 4 - burpees 5 - ring dips 6 - knees to elbow 7 - wall balls (20/14) 8 - weighted lunges (4 L, 4 R) (55/35 each hand) 9 - KB swings (24/16) 10 - step down box jumps 11 - hang power clean (135/95) 12 - front squats (135/95) ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, November 23 - CFN Holiday Party

    Wednesday, November 23 - CFN Holiday Party

    The Annual CFN Holiday Party is not to be missed! Mark your calendars now! When: Friday, December 9 at 7PM Where: CFN Who: Members and invited guests What: Bring a dish to share and a White Elephant gift ($15 limit) Group Warm up: 3 mins Zone 1 Snatch Complex: With empty barbell: 5 snatch grip RDLs 5 hang muscle snatch 3 high hang power snatch 3 hang power snatch 3 low hang power snatch 5 squat snatch 5 overhead squats A) Snatch + Power Snatch Cycling: Work to 80% 1RM Snatch for a single, then drop weight to 50% of single and perform 5, 10, 15 power snatches unbroken B) Back Squat: Work up to 90% of 1RM back squat for a single, drop 30# and perform 5, 5 C) 3 sets at 80-90% every 5 ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, November 22 - Thanksgiving Day Hours

    Tuesday, November 22 - Thanksgiving Day Hours

    On Thanksgiving Day (Thursday, November 24) we will be open from 7am-9am. Come experience the "12 Days of CrossFit" workout at 7am or 8am! TUESDAY
    Group Warm up: 5 mins Zone 1 Bicep Opener A) 12 min EMOM: 1 - Rope foot lock hold :30 2 - Foot lock and pull up :30 3 - :15 ring hang/arm B) Muscle Up Practice C) 3 rounds steady walking through: 6 barbell floor press 12 standing DB curls 18 reverse flyes :20-:25 L-sit ....

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  • CrossFit in State College - CrossFit Nittany - Monday, November 21 - Mobility Monday

    Monday, November 21 - Mobility Monday

    Work for it, don’t wish for it – the Mobility Edition
    That perfect overhead squat. A beautiful squat clean. A smooth, effortless looking muscle up. The posed handstand hold. These are things that we strive for at the gym. However, these are very complex movements that are difficult to perform without the needed mobility. Mobility is not as cool as weightlifting, gymnastics or conditioning but it is a very important part of your fitness if you are serious about being healthy and improving movement in the gym and in everyday life. I’ve heard mobility described as the broccoli of fitness – something that’s good for you but you might not like eating it. But if ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, November 19

    Saturday, November 19

    TODAY'S SCHEDULE: 8:00AM: Group Class 9:00AM: Turkey Day Challenge 10:00AM: Group Class 5:30PM: Group Class All members, friends, family are invited to cheer on our competitors at 9:00am! SATURDAY
    Warm-up: Coach Choice A) Squat Clean Thruster: work up to 82.5% 1RM clean and jerk, then drop 20# and perform 2, 2 B) Front Squat: up to 92.5%, then drop 20# and perform 3, 3 C) Row: 600m x 4 rounds each, alternating with a partner ....

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  • CrossFit in State College - CrossFit Nittany - Friday, November 18

    Friday, November 18

    Group warm-up: 2-3 rounds: 10 lunge with pass thru bear crawl down/inchworm back :20 HS hold Bulletproof shoulders A1) Strict Press: Work up to 35-38% (women) or 50-53% (men) of 1RM clean and jerk for 3 reps x 3 sets A2) Strict Pull-ups: 8-12 reps (add resistance if necessary) x 3 sets B) 3 rounds: 12 pull ups 6 HSPU 12 bent over rows 12 floor presses 20/14 AB cals C) 2 rounds: 20 side over arch 10 hanging leg raises with twist 40m mixed KB carry ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, November 17 - TURKEY DAY CHALLENGE

    Thursday, November 17 - TURKEY DAY CHALLENGE

    It's not too late to sign up! Click this schedule link and pick your time slot! Warm-up: Partner shoulder hang with push Partner bully stretch KB arm bar :05/arm x 3 sets Bear crawl down, reverse bear crawl back Walking perfect stretch down and back A) Jerk Balance: 3, 3, 3, 3 B) Tall Clean: 5, 5, 5, 5, 5 C) 20 minutes: 1 clean & jerk at 75% (perfect form) Handstand/bridge up hold: 20 10m lateral lunges/leg 3 skin the cat ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, November 16 - How to Grill Anything Safely

    Wednesday, November 16 - How to Grill Anything Safely

    Even though the weather is turning colder, it's still perfectly fine to grill outside. Here is a guide on how to grill anything safely from Lifehack . Warm-up: 3-5 mins Zone 1 Burgener A) Snatch + Power Snatch Cycling: Work up to 85% 1RM Snatch for a single; then drop weight 50% of snatch single and perform 5, 10, 15 power snatches unbroken B) Back Squat: Work up to 90-92% 1RM back squat for a single; then drop weight 30# and perform 5, 5 C) 3 rounds starting every 5 minutes: AB 20/14 cals 20 KB swings 40 double unders ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, November 15 - Meet Our New Member: John Howell

    Tuesday, November 15 - Meet Our New Member: John Howell

    John hits up our afternoon classes. Get to know him better! How did you hear about CrossFit Nittany? I have a friend that started doing CrossFit in Utah and I started hearing him talk more about it. I decided to give it a try and found CrossFit Nittany online. How do you spend your day? I’m a professor of Marketing at Penn State. What do you do for fun? What are your hobbies? I recently started woodworking and making furniture. If I’m not hanging out with my wife and three kids, I usually in my workshop trying to make something. What is something most people don’t know about you? There is a reason that most people don’t know about it! ^_^ ....

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  • Monday, November 14 - Mobility Monday

    More free yoga on mobility wod . In this 9 minute clip Debbie covers a lot of the same movements we do as a part of the warm up in the beginning of class. (So no excuses about it being too hard or I don't understand what to do) A little stretching every day goes a long way to making every workout a great workout! ~Mary Ann Warm-up: 3 rounds: 5 kneeling KB halos 5 straight leg KB windmills A) Jerk Complex: 1, 1, 1, 1, 1, 1 building to last 4 sets at 75-77%; rest as needed B) 10-8-6-4-2 Heavy wall balls (30/20) KB swings Toes to bar C) Hollow rock to L-sit x 8-10 reps x 3 sets; rest as needed ....

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  • Saturday, November 12

    It’s easy to feel like you are the only one who experiences anxiety in situations ranging from getting criticized, feeling envy for friend’s success, or having to talk to people at a party. This short video by School of Life shows us that we are all abnormal in the best way possible. (From our friends for Intelligent Change at the Five Minute Journal .) Enjoy! :) SATURDAY
    Group Warm-up: Coach choice A1) Close grip bench press x 6 reps @70% x 4 sets; rest 1:00 A2) 1-arm DB row x 5-8 reps @2111 x 4 sets; rest 1:00 B) 4 rounds: 15 AB cals 15 pull ups 15m weighted bear crawl 15 Russian KB swings 15 push ups C) 2-3 rounds: 20 floor wipers 5 ....

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  • CrossFit in State College - CrossFit Nittany - Friday, November 11

    Friday, November 11

    Group Warm-up: 2 rounds: 5 bear complex 10 step down box jumps 5 face pulls with band A) Squat Clean Thruster: work up to 80% 1RM clean and jerk, then drop 20# and perform 2, 2 B) Front Squat: up to 90%, then drop 20# and perform 3, 3 C) 4 rounds each: Row 500m alternating with a partner (rest while partner rows) ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, November 10

    Thursday, November 10

    A good read from one of our supplement partners PurePharma : 10 Ways to Build Muscle Starting Today . This article includes key information about building muscle inthe kitchen to exercise to rest. THURSDAY
    Group Warm-up: Partner shoulder hang and push Partner bully stretch 3-part TGU x 5 per side Bear crawl down, reverse bear crawl back Walking perfect stretch down and back A) Tall Jerk: 5, 5, 5, 5, 5 B) Tall Clean: 5, 5, 5, 5, 5 C) 20 minutes: 1 clean & jerk at 75% (perfect form) Handstand/bridge up hold :20 2 sets MD lunges per leg 3 ring dips ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, November 9

    Wednesday, November 9

    TURKEY DAY CHALLENGE! When: November 19 at 8am, 9am, 10am, 5:30pm What: CFN In-house Competition How: Click here , navigate to November 19 and pick your time slot! This promises to be a fun (and safe) opportunity to see what a CrossFit competition is like. If you're on the fence about signing up, talk to a coach! WEDNESDAY
    Group Warm-up: 2-3 rounds: 10 GHD back extensions 20 lunge with pass through 10 burpees Hip Flow A) Box Squats: 5, 5, 5 @31x1 at 60% 1RM back squat B) Seated good morning: 6-8 reps x 3 sets; rest as needed C) 4 sets @80-90% starting every 5 minutes: 20 row calories 20 step down box jumps 20 DB snatches (55/35) ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, November 8

    Tuesday, November 8

    Meet Our New Member: Cheri Du Preez
    How did you hear about CrossFit Nittany? I was mountain biking with Mary Ann and going to physio where Sally works. When both recommended the same place, I knew I had to check out CrossFit Nittany. How do you spend your day? I’m a marine biologist at the university (yes, I’m painfully aware State College has no ocean). What do you do for fun? What are your hobbies? In State College, I keep myself happy (and healthy) playing rugby, mountain biking, and adventuring with my sidekick (a little white dog named Pops). When I travel, I usually make a mission to dive, surf, kiteboard… something on or in the ocean. Oh, I ....

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  • CrossFit in State College - CrossFit Nittany - Monday, November 7 - Mobility Monday

    Monday, November 7 - Mobility Monday

    Everyday Mobility
    How often do you think of your range of motion outside of the gym? Turns out you can get a good bit of improvement if you work some mobility in throughout your day. For example, next time you need work on the ground, try doing a squat instead of resting on your knees (like me below bottling some wine). Another example: Next time you have to take a walk, work on actively pulling your shoulders back to open up your pecs. You can probably think of lots of easy little mobilizations you can include in your everyday life, give it a shot! ~Micah Group Warm-up: 3 rounds: 5 KB halos/direction 5 KB windmills/side A) Jerk Complex: 1, 1, 1, 1, 1, 1 building to last 4 sets at 70% ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, November 5

    Saturday, November 5

    Group Warm-up: Partner Medball warm-up with core A) Strict pull-ups: 5-8 @20x1 x 4 sets; rest 2:00 B) 5 rounds: 10 pull ups 5 handstand push ups 10 ring rows 5 strict dips 20 AB cals ....

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  • CrossFit in State College - CrossFit Nittany - Friday, November 4

    Friday, November 4

    Group Warm-up: Hip Flow Burgener A) Swing out high hang pull + swing out hang snatch: 2.1 x 5 sets @50-65% 1RM snatch B) Back Squat: up to 80% x 3 reps, then drop down 5% and do 5 reps C) 2-3 rounds: 20 strict russian twists 5 straight leg windmills/side 40m 1-arm farmer carry with KB ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, November 3 - Slow Cooker Recipe

    Thursday, November 3 - Slow Cooker Recipe

    Slow Cooker Pot Roast with Easy Gravy from Paleomg.com - I make pot roast in the slow cooker on a regular basis and am usually disappointed by the end result. This recipe surprised me though - super simple and the overall flavor was great! I served it with mashed potatoes. The picture above it what it looked like on my plate. Give it a try! ~Ann THURSDAY
    Group Warm-up: Bulletproof shoulders A) Tall Jerk: 3, 3, 3, 3 B) 20 minutes: :20 handstand bridge up hold 10 Cossack squats 3 skin the cat 50m 1-arm front rack KB carry/side 10 reverse lunge to RDL C) Front Squat: 2, 2, 1, 1, 1 @6310 up to 50-60%; rest as needed *Work on perfect positioning with full ROM ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, November 2

    Wednesday, November 2

    Group Warm-up: 2 rounds: 7 Kang squats 7 face pulls with band 7 light KB swings Thoracic Flow A) Clean grip Deadlift: 5, 5, 5, 5 @75-80% of 1RM deadlift B) Jumping Good Mornings: 5, 5, 5, 5 @less than 33-50% of bodyweight C) 3-4 sets at 80-90% starting every 5 mins: AB 20/14 cals 20 no push up burpees 30 double unders ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, November 1 - Meet Our New Member: Shawn Sebora

    Tuesday, November 1 - Meet Our New Member: Shawn Sebora

    Shawn and her family recently moved to State College and she is excited to be trying out CrossFit for the first time. Get to know Shawn! How did you hear about CrossFit Nittany? Once I knew I was moving to the area, I googled CrossFit 'boxes' in State College. Of the two I found online, CrossFit Nittany was the impressive one (I made sure to look at every coach’s background). Upon doing my research, I read that Bryan has a background in kinesiology and holds the coaches working at his gym to a high standard. This gave me the assurance that I am unlikely to sustain an injury while training at this gym. This also gives me the confidence to refer my patients to it. How do you ....

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  • CrossFit in State College - CrossFit Nittany - Monday, October 31 - Happy Halloween & Mobility Monday

    Monday, October 31 - Happy Halloween & Mobility Monday

    Happy Halloween! Costumes are encouraged in class today! Mobility
    Hi folks, this week I am borrowing some thoughts from two recent articles I read on the Invictus blog. Both are related to neck positioning and how that impacts, balance, strength and proper form during movements. They are also related to neck strain, because of holding ones head in the wrong position while lifting, squatting and doing other movements. Essentially both articles emphasized keeping your neck neutral. What we often see in squats, is folks looking up and tilting chins up when trying to ascend from a squat. This puts a strain on the neck, creates a weird torque in your shoulders and also impacts posture and ....

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  • Saturday, October 29

    Warm-up: Coach Choice! A) AB - bodyweight in calories for time Rest as needed when done (at least 10-15 minutes) B) 5 rounds with a partner: Row 500m 15 toes to bar :30 side plank/side *Partner B completes toes to bar & side planks while Partner A is rowing, then switch ....

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  • CrossFit in State College - CrossFit Nittany - Friday, October 28

    Friday, October 28

    Group Warm-up: 2 min AB, run, row Then, 3 rounds: 5 bear complex with bar bear crawl down, reverse bear crawl back A) Power Clean & Push Jerk: 10 minutes to work up to a moderate single for the day B) For Time: 1 round of DT 3 rounds of Cindy 1 round of DT 1 round of Helen 1 round of DT 3 rounds of Cindy ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, October 27

    Thursday, October 27

    Halloween Party this Saturday!
    We hope to see you at the CFN Halloween Party at the Radzwich Farm this Saturday, October 29 at 6:30pm. Please bring a dish to share. (4104 W Whitehall Rd, Pennsylvania Furnace, PA 16865). Group Warm-up: 3 rounds: 10 explosive squat jumps 10 lunge with pass thru 10 PVC OH Squats 10 scorpions A) Snatch Balance: 1 rep x 8 sets; every :90 B) Hang Snatch: work up to a tough single in 15 minutes C) Segmented Clean Grip Deadlift: 1, 1, 1, 1, 1 up to 120% of clean; rest 2:30 2 rounds not for time: 10 glute ham raises 10 cossack squats :20 star side plank ....

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  • Wednesday, October 26

    Turkey Day Challenge
    Don't forget to sign up for the Turkey Day Challenge on Saturday, November 19! You can sign up via this link . Navigate to November 19 and click on the time slot you want!Workouts will be announced soon! WEDNESDAY
    Group Warm-up: Down Dog Series 5 min Squat Hold A) Front Squat: 2-3 reps @20x1 at 60-75% x 4 sets; rest as needed B) 12 min AMRAP: Row 2000m 50 push press (115/75) AB 100 cals ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, October 25

    Tuesday, October 25

    Meet Our New Member: Michele Bove Smith
    Michele recently moved to State College with her family and she rarely misses a noon class. Get to know Michele! How did you hear about CrossFit Nittany? Saw it while driving by How do you spend your day? Going to the gym to work out, bible study and taking care of my family What do you do for fun? What are your hobbies? Going to the gym, going out on our boat, shooting with my family and scrapbooking What is something most people don't know about you? I'm an Eagles fan. TUESDAY
    Group Warm-up: Spealler A) 45 min AMRAP: Row 1300m 15 wall walks 200m Farmer Carry with KB 42 double unders ....

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  • CrossFit in State College - CrossFit Nittany - Monday, October 24 - Mobility Monday: A Book Review

    Monday, October 24 - Mobility Monday: A Book Review

    The review of “ The Story of the Human Body by Daniel E. Lieberman” by Kaitlin McDaniel… This book was recommend by Roop Sihota from San Francisco CrossFit and MobilityWOD at my mobility seminar 2 years ago and I finally read it. Starting with the evolution of the human body, the author discusses how humans ended up walking on two legs instead of four, the shift from hunter gather to farming and how societal revolutions like the Industrial Revolution affect the human body. Rating: 4 out of 5 stars. Great information, some dry moments. Would I recommend this book: Yes! It was really interesting for me because I like science and I wanted to know more about ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, October 22

    Saturday, October 22

    Group Warm-up: Coach Choice - Partner Game A) Single Arm DB Row: 5-6 reps/arm @21x1 x 4 sets; rest :90 between arms B) HR Push up x 15 reps x 4 sets C) 20 min AMRAP with partner: 20 HSPU 20 pistols 20 pull ups 20 wall balls Rest 5 min 20 min AMRAP with partner: 1:00/1:00 on AB with partner, same calories every round ....

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  • CrossFit in State College - CrossFit Nittany - Friday, October 21 - Halloween Party Next Weekend!!

    Friday, October 21 - Halloween Party Next Weekend!!

    Halloween is almost here again! This year we have decided to take a break from our haunted barn tour, but we will still be decorating the garage down at Bob and Maddi's farm nice and spooky for you! This will be a potluck style event. If you can, please bring your favorite dish to share and wear your best costume. Adults only this year. If you have and questions, please ask Bob, Maddi or Jen. When: Saturday,October 29 at 6:30PM Where: 4104 W. Whitehall Rd, Pennsylvania Furnace , PA 16865 Group Warm-up: Skill Stations: 15 minutes Double under practice Kipping pull up/muscle up practice Handstand practice Mobility work - splits A) 4 rounds: 1 ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, October 20

    Thursday, October 20

    Group Warm-up: Thoracic Flow Burgener Warm-up A) Snatch Balance + Overhead Squat: 12 minutes to work up to a tough 1.1 B) Hang Snatch: 2 reps x 5 sets; rest as needed C) Segmented Clean Grip Deadlift: 2 reps @100-110% of 1RM clean x 4 sets; Rest 2:30 D) 2 Rounds Not For Time: 10 weighted GHD extensions 10 cossack squats 10 side over arch/side ....

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  • Wednesday, October 19

    Group Warm-up: 3 rounds: 20 walking lunges 10 KB swings 20 jumping jacks 5 KB windmills/side A) Front Squat: 5 reps @20x1 x 5 sets; rest as needed B) 20 min AMRAP steady: 25 cal row 50 double unders 25 burpees ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, October 18 - Meet Our New Member: Whitney Dudek

    Tuesday, October 18 - Meet Our New Member: Whitney Dudek

    Whitney is a regular at our noon class! Get to know her better... How did you hear about CrossFit Nittany?
    I was here in Jan 2014 to watch a college friend compete in the Bar Tour competition. How do you spend your day?
    I am a process development engineer at Restek. What do you do for fun? What are your hobbies?
    I coach diving at Williamsport high school. I also like to design and sew clothes. What is something most people don't know about you?
    I'm a hippie at heart. Group Warm-up: Agility Ladder Drills A) 45 min AMRAP @75%: 50m slam ball/sandbag carry 50m sled drag (heavy) 4 pistols 20 AB cals 50m Farmer Walk with handles 20 shoulder taps 50mdouble KB front ....

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  • Monday, October 17 - Mobility Monday


    12 minutes of Hip Opening Goodness!
    I've just discovered these free yoga clips on MobilityWOD.com and wanted to share it with everyone! This 12 minute class is aimed at opening up your hips. She works through Down Dog, Warrior 2, Triangle and a low lunge in this super easy but effective session. ~Coach Mary Ann Group Warm-up: 2-3 rounds: :30 FLR 20 scorpions 10 roll to split 10 jump squats A) Single Arm KB Push Press: 5 reps/arm x 4 sets; Rest 1:00 B) 10 min EMOM: 3 thrusters, 3 burpees, 3 strict/tough pull ups C) 4 rounds, starts every 5 minutes: 15 row cals 15 wall balls 10 toes to bar ....

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  • Saturday, October 15

    Group Warm-up: Coach Choice A) Single Arm DB Row: 6-8 reps/arm @21x1; rest :90 between arms B) Push up & Twist: 12 reps alternating C) 21 min AMRAP with a partner: 100 AB Cals 80 hang power snatch (75/55) 60 wall balls 40 pull ups 20 HSPU Rest 5 min 21 min AMRAP with a partner: :45/:45 on rower with partner. Same calories/meter every round. ....

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  • CrossFit in State College - CrossFit Nittany - Friday, October 14

    Friday, October 14

    Group Warm-up: 3 rounds: 10 GHD back extensions @2020 10 kip swings (try a pull if feeling fluid with your swings) 20 double unders Handstand kick up practice or Handstand walk practice A) 4 rounds: 1 round of Cindy 1 round of DT 1 round of Cindy Rest 3:00 between rounds ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, October 13

    Thursday, October 13

    Group Warm-up: Spealler Burgener A) Snatch Balance + Overhead Squat: 12 minutes to work up to a touch 1.1 B) Power Snatch + Hang Snatch: 1.1 x 5 sets C) Segmented Clean Grip Deadlift: 2-3 reps @95-105% of 1RM clean x 4 sets; rest 2:30 D) 2 Rounds Not For Time: 10 staggered Good Mornings each leg 10 barbell glute bridges from floor :20-:30 star side plank ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, October 12

    Wednesday, October 12

    Group Warm-up: 2 rounds: 20 KB Swings 20 lunge with pass through 20 light wall balls Down Dog Series as a group A) Back Squat: 1-10-1-20-1-30 B) 20 min AMRAP Steady: 20 cal row 50 double unders 20 step down box jumps 12 shoulder to overhead ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, October 11 - Meet Our New Member: Scarlett Berrones

    Tuesday, October 11 - Meet Our New Member: Scarlett Berrones

    Scarlett is a student at Juanita College and drives over the mountain to attend our 8am class 2x per week. Get to know Scarlett! How did you hear about CrossFit Nittany?
    I learned about Crossfit Nittany online when I was searching crossfit gyms in the area. W
    hat are you studying? What's your career plan?
    I'm studying Multimedia Communication and Production at Juniata College and hope to be a film editor. What do you do for fun? What are your hobbies?
    I love knitting, make videos, watching movies and tv shows, hiking, and sleeping. What is something most people don't know about you?
    Most people don't know that I've traveled quite a bit. I've been to 22states ....

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  • CrossFit in State College - CrossFit Nittany - Monday, October 10 - Mobility Monday

    Monday, October 10 - Mobility Monday

    A Friendly Posture Reminder
    It’s best if you can keep on your feet or laying down for most of the 24 hours of the day, however, some of us have jobs that make that difficult (constant air or ground travel comes to mind). If you have to sit, try to do it in a way that doesn’t lead to tight hip flexors and a constant anterior pelvic tilt (shown in the picture), which can lead to diminished athletic performance and other problems. In this article , Kelly Starrett describes some techniques to avoid problems associated with long periods of sitting, one of the best is to do four minutes of hip and leg mobility for every half-hour you’ve sat . Give it a shot! ~Micah Group ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, October 8 - Partner Fun!

    Saturday, October 8 - Partner Fun!

    Group Warm-up: Partner Medball A) 1-arm DB row: 8-10 reps @21x1 x 3 sets; rest :90 between arms B) 20 min Partner AMRAP (divide reps as you choose): 100 double unders 80 Russian KB Swings 60 wall balls 40 burpees 20 toes to bar Rest 5 mins 20 min Partner AMRAP: :30/:30 on AB with partner, same calories every round ....

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  • CrossFit in State College - CrossFit Nittany - Friday, October 7

    Friday, October 7

    Group Warm-up: 3-4 rounds: 2 mins double under practice 3 bear complex with bar :40 plank hold 5 kip swings A) 5 rounds: AB 20 cals 15 push ups 9 deadlifts 6 hang power cleans 3 shoulder to overhead Rest 2:00 ....

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  • Thursday, October 6

    Group Warm-up: RFESS x 8/leg (bodyweight or light) 10 step down box jumps 20 mountain climbers A) Snatch Balance: 12 mins to work up to a heavy single B) Power Snatch + Hang Snatch + Overhead Squat: 1.1.2 x 5 sets C) Segmented Clean Grip Deadlift: 3 reps @90-100% of clean x 4 sets; rest 2:30 D) 2 Rounds Not For Time: 20 alternating 1-leg RDL 10 good mornings 10 swiss ball hamstring curls ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, October 5 - WBBC Platoon 019 starts Saturday!

    Wednesday, October 5 - WBBC Platoon 019 starts Saturday!

    Our next boot camp session starts THIS SATURDAY at 11am and runs until Saturday, November 19. This is the last one during the year 2016 so if you know someone who might want to join in, have them contact Ann (ann@crossfitnittany.com OR via the boot camp phone #: 814-470-0709). Group Warm-up: 10 mins easy - AB, row or run Every 2 minutes stop and side plank x :30 (alternate sides every 2 mins) A) 45 minutes at 75% (aerobic): 10 medball clean & jerk 50m sled drag (heavy) 10 DB step ups (moderate) 20 row cals 50m Farmer Walk with handles 10m HS walk 50m double KB front rack carry 10 GHD sit ups 20 AB cals ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, October 4 - Meet Our New Member: Jaclyn Alderman

    Tuesday, October 4 - Meet Our New Member: Jaclyn Alderman

    Jaclyn recently found CrossFit and wanted to continue her training when she came back to school at Penn State this fall. She usually attends the evening & Saturday morning classes. Get to know Jaclyn! How did you hear about CrossFit Nittany?
    I found CFN online during the summer. What are you studying? What's your career plan?
    I'm a sophomore at Penn State studying Advertising. I'm definitely interested in the rebranding aspect of advertising and would love to be involved with a rebranding agency post grad. What do you do for fun? What are your hobbies?
    I love being home in West Virginia to spend time with my friends and family. I'm the editor of Spoon University ....

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  • Monday, October 3 - Mobility Monday

    Hi all, w ith Halloween right around the corner, here is the Batman hip opener . It'sa great way to get working on your hip mobility. Always warm them up with some good stretches before squats. ~Coach Cathie Group Warm-up: AB/Run/Row 2 mins 5 strict 1-arm DB press/arm 10 air squats 10 hollow rocks A) Single Arm Kettlebell Push Press 8-10 reps/arm x 3 sets; rest 1:00 B) 10 min EMOM: odd - 3 thrusters even - 3 muscle ups C) 4 rounds, start every 5 minutes: AB 15 cals 15 wall balls 8 toes to bar ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, October 1 - Recipe: Czech Meatballs

    Saturday, October 1 - Recipe: Czech Meatballs

    This recipe is an oldie but a goodie. Super easy to whip together and delicious! These taste great warm or cold. Group Warm-up: Coach Choice! A) DB Squat Snatch: 10/side x 3 sets; rest 1:00 B) Front Squat: 1 rep @5350; 3 sets of 1 rep x 3 sets C) 18 min AMRAP: 15 step down box jumps 12 shoulder to overhead (115/75) 9 toes to bar ....

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  • CrossFit in State College - CrossFit Nittany - Friday, September 30

    Friday, September 30

    Group Warm-up: 3 rounds: Row 1 min 10 DB push press (light) 10 DB bent over row (light) 10 split squat jumps A) Split Jerk: Take 15 minutes to work up to a heavy single B) Weighted pull ups: 2-3 reps @21x1 x 3 sets; rest :90 C) For Time: 45 AB cals 45 pull ups D) 10 minute Cool Down @70%: Row/AB/Ski/Run ....

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  • Thursday, September 29

    Group Warm-up: 2-3 rounds: Run 200m 3 hang power snatch with BB 6 air squats 9 burpees Thoracic Flow A) Snatch Drop: 2, 2, 2 B) Power Snatch + OHS: 1+2 x 5 sets; rest 1:30 *2 sec pause at bottom C) Segmented Snatch Grip Deadlift - 3 pauses: 1, 1, 1, 1, 1, 1 rep every 2:00; pause 2 counts at each position D) Partner Glute Ham Raises on floor: 8-10 reps x 2 sets; kneeling on sandbag or abmat ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, September 28

    Wednesday, September 28

    Group Warm-up: Medball partner warm up with core Down Dog Series A) Back Squat x 3-5 reps @75-85% x 4 sets; rest 3:00 B) "Helen" 3 rounds for time: Run 400m 21 KB Swings (24/16) 12 pull ups ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, September 27 - Meet Our New Member: Cybbi Barton

    Tuesday, September 27 - Meet Our New Member: Cybbi Barton

    Cybbi recently moved to State College to take a job at Penn State. She frequents the evening classes and can most often be heard cheering for her classmates. Get to know her better... How did you hear about CrossFit Nittany?
    The wonderful World Wide Web! The reviews were awesome so I had to check it out. Best decision I've made so far in PA! How do you spend your day?
    I'm the Club Sports Coordinator at Penn State so I spend my day thinking of fundraising ideas so I can to move to Hawaii. What do you do for fun? What are your hobbies?
    Anything outdoors! I love playing sports even if I'm there only to hustle and to be comic relief. I love going to the movies! I usually ....

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  • CrossFit in State College - CrossFit Nittany - Monday, September 26 - Mobility Monday

    Monday, September 26 - Mobility Monday

    Snatches, Squats and Singlets – My first weightlifting competition
    Have you ever been curious about a weightlifting competition? It can be intimidating to think about training and competing in a sport where you walk up to an unforgiving barbell alone and lift it in front of a crowd. But guess what? It can be a lot of fun! Here is my story… I started focusing on weightlifting in January as a way to workout that wouldn’t aggravate previous injuries. I was able to stay healthy and get stronger by weightlifting. I really started to enjoy the entire process of weightlifting and decided to start training for a meet. The meet in York, PA looked good to me so I signed up and ....

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  • Saturday, September 24

    SATURDAY
    Warm up: Coach Choice! A) KB Snatch x 10/side x 3 sets; rest :60 B) Front Squat x 1 rep at 10 seconds down, 5 second pause at the bottom, 10 second up x 3 sets C) Dual KB OH Carry x 30m x 3 sets; Rest 2:00 D) 15 min AMRAP: 5 HSPU 10 lateral box jump overs (20/16) 100m carioca 10 lateral box jump overs (20/16) 2 rope climbs ....

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  • CrossFit in State College - CrossFit Nittany - Friday, September 23

    Friday, September 23

    FRIDAY
    Warm-up: 2-3 rounds Run 200m 10 light DB thrusters 10 split squat jumps 5 pull ups A) Split Jerk Practice: work up to a moderate triple in 12 minutes B) 2 rounds: 20 row cals 30 wall balls 20 pull ups ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, September 22

    Thursday, September 22

    THURSDAY
    Warm up: Pigeon hold 1:00/leg Low lunge hold 1:00/leg Squat hold 3 mins PVC back squat practice PVC OH Squat practice Burgener with PVC A) Snatch Drop: 2, 2, 2 B) Power Snatch + Overhead Squat (1+3) x 5 sets; rest 1:30 *2 sec pause at the bottom of each squat C) Segmented Snatch Grip Deadlift - 3 pauses: 2, 2, 2, 1, 1; Rest 3:00 *Pause 2 seconds at each position D) With a partner, complete 3 rounds each: One partner rows 500m, while other partner holds a side plank (switch sides at 250m) ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, September 21 - Bring a Friend Day Reminder

    Wednesday, September 21 - Bring a Friend Day Reminder

    BRING A FRIEND DAY is this Saturday, September 24 at 11am! All members are invited to bring a guest and join in this workout. Email ann@crossfitnittany.com if you're planning to attend! WEDNESDAY
    Warm up: 2 rounds: 5 burpees 10 step down box jumps 15 air squats Hip Flow A) Box Squats: 2-3 reps x 10 sets @65-85%; Rest :60 B) 3 rounds at 80-85%: Run 400m 15 KB Swings 10 burpees box jump overs (20/16) Rest 2:00 ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, September 20

    Tuesday, September 20

    Couldn'tresist this throwback picture of Coach Kait & Coach Dan. Get inspired for your shoulder taps in the warm up today! TUESDAY
    Warm up: 2-3 rounds: 20 shoulder taps or 10m HS walk 10 GHD situps or sit ups 20 scorpions 10 roll to split Partner Bully Stretch A) E2MOM x 10 mins (5 sets) Muscle ups x 3 B) 4 rounds: 30 AB cals 12 TTB 6 dips 12 2 KB bent over rows Rest walk 3:00 between rounds ....

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  • CrossFit in State College - CrossFit Nittany - Monday, September 19 - Mobility Monday

    Monday, September 19 - Mobility Monday

    Congratulations to our athletes who competed in Mountain Melee 2016 onSaturday! CrossFit Poconos always does a great job with this team event. CFN was represented by 4 teams. Shout-out to Tabitha Goetz & Sarah Koch for doingtheir first competition and Lindsay Snyder for doing her first Rxcompetition. Team Bringing Flexy Back (Coach Kait, Lindsay, Megan - Matt Vail's sister-in-law) made the finals. Woo! ~Coach Ann
    30 Minute Mobility - Non Discrete Low Back Pain
    Sadly way too many people in our world suffer from Low Back Pain. At times there is no clear mechanism of injury, which can be really frustrating. Did you bend wrong, twist wrong, sleep wrong?! It is not ....

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  • Saturday, September 17

    Group Warm-up: Funnel Tag! Group Mobility: Bully Stretch, Shoulder stretches A) KB Snatch: 10/arm x 3 sets; Rest 1:00 B) Front Squat x 1 reps @10 sec down, pause 5 at bottom, 10 sec up x 3 sets C) Dual KB Overhead Carry x 40m x 4 sets; rest 2:00 D) 12 min AMRAP: 5 box jumps (30/24) 10 bent over double KB row 15 AB cals 20 push ups ....

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  • CrossFit in State College - CrossFit Nittany - Friday, September 16

    Friday, September 16

    Group Warm-up: 3 rounds: 10 DB thrusters 5 pull ups 10 roll to split 5 burpees A) Split Jerk Practice - take 12 minutes to build to a moderate 3 reps B) Strict Pull ups x -2 reps to max effort x 3 sets @21x1 C) 15-12-9-6-3 toes to bar burpees wall balls ....

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  • Thursday, September 15

    Warm-up: Run/Row/AB 5 minutes Burgener Warm-up A) Snatch Drop: 2, 2, 2; rest 1:30 B) Power Snatch + OH Squat: 1+3 x 5 sets *2 second pause at the bottom of each OH squat *try for a little heavier than last week C) Segmented Snatch Grip Deadlift (3 pauses) x 2, 2, 2, 1, 1; rest 3:00 D) Tabata: hanging leg raise with twist (alternate sides with every rep) ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, September 14 - Slow Cooker Sausage, Pepper & Onions

    Wednesday, September 14 - Slow Cooker Sausage, Pepper & Onions

    I've been hooked on the blog Wicked Spatula lately. Her recipes are super easy and delicious. As the weather turns cooler, it's the perfect time to get out the slow cooker and have dinner waiting for you when you get home. We tried this recipe and it turned out great! ~Ann WEDNESDAY
    Group Warm-up: 2-3 rounds: Row 150m 10 light KB swings 10 lunge with pass thru 10 light wall balls Hip Flow A) Box Squat x 2-3 reps x 10 sets @65-85%; rest :60 B) 4 rounds at 80-85%: Run 200m 10 KB swings 10 burpees Rest 2:00 between rounds ....

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  • Tuesday, September 13

    TUESDAY
    Group Warm-up: 4-5 rounds of Cindy Banded Shoulder Stretches A) Muscle ups: 3, 2, 1, 3, 2, 1; rest :75 B) 4 rounds: Row 600m 12 DB shoulder to overhead 12 pull ups 12 renegade rows Rest walk 3:00 between rounds ....

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  • CrossFit in State College - CrossFit Nittany - Monday, September 12 - Mobility Monday

    Monday, September 12 - Mobility Monday

    Swanky Ankle
    Back in January we covered some ankle mobility tricks along with testing to observe your progress. As it happened we have a good candidate for some ankle work that’s a regular of the 6:00am class, Kyle Shoulders. Seeing in how his last name is Shoulders, you can see why his ankles need work; it’s a bit of a problem for getting a proper squat, in his case. Here, we had him sit on the bench with his butt in a fixed position (marked with chalk), mark where the balls of his feet just come off the ground as he moves his feet back, then perform an ankle mobilization, and retest. Before, I’d sit leaning against a wall with several plates on my thighs to force ....

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  • Saturday, September 10 - Active Recovery Reminder

    ACTIVE RECOVERY SUNDAY: Join us tomorrow, Sunday, September 11 at 10AM. This month for Active Recovery we will be doing a fun out and back hike along the Mid State Trail. We will start at the Little Flat Fire Tower and hike to Indian Wells Vista before turning back. This will be 4.4 miles long and is estimated to take 2.5 hours. That does not count stopping and checking out nature. We will be planning on leaving the fire tower at 10am, but if you would like to carpool I will be leaving from the gym at 9:15 to head over. As always, feel free to bring your friends! Here is a link for more trail information... http://www.pahikes.com/ trails/ mid-state-trail-state-colle ....

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  • CrossFit in State College - CrossFit Nittany - Friday, September 9

    Friday, September 9

    Group Warm-up: 2 rounds: Run 400m 10 DB 1-arm thrusters (5/arm) 10 hollow rocks 10 supermans A) KB Clean & Jerk: 10 per side x 3 sets; Rest 1:00 B) Front Squat: 1 reps at 10 sec down, 5 sec hold at bottom, 10 sec up x 3 sets; Rest 2:00 C) Dual KB OH Carry: 50m x 4 sets; Rest 2:00 D) 12 min AMRAP: 5 wtd box jumps @30% BW combined 8 bent over rows 8 alternating DB squat snatch 8 ring dips ....

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  • Thursday, September 8


    Group Warm-up: 3 rounds: 5 burpees 10 PVC lunge with pass thru 10 scorpions/side 10 roll to split Burgener as a group A) Snatch Drop: 3, 3, 3 B) Power Snatch + OHS (1+3) x 5 sets; rest 2:00 (2 sec pause at the bottom of each OHS) C) Segmented Pause Snatch Grip Deadlifts (3 pauses) 2, 2, 2, 2; Rest 3:00 D) Tabata: Side over arch ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, September 7

    Wednesday, September 7

    WEDNESDAY
    Group Warm-up: Agility Ladder Drills A) Box Squat: 2-3 reps x 10 sets @60-80% 1RM back squat; rest :60 B) Hill Runs (VERY EASY): Run :60 up, Rest :60 down x 5 rounds Rest 3:00 and repeat ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, September 6 - Penang Curry Recipe

    Tuesday, September 6 - Penang Curry Recipe

    If you are a fan of Thai food, this Penang Curry recipe is an outstanding make-at-home option. TUESDAY
    Group Warm up: 2-3 rounds: Row/AB/Run 1 min :20 HS hold or HS Walk 10 air squats 5 ring rows Bulletproof Shoulders A) Half Turkish Get up: 5/arm x 3 sets; Rest :45 between arms B) Clean & Double Jerk (1+2) at 75% 1RM Clean & Jerk x 4 sets C) Paused Front Squat x 2 reps @22X1 at 75% 1RM Front Squat x 4 sets D) 3 rounds easy: 10 front rack reverse lunges with barbell :20 top of dip/l-sit hold 25 double unders ....

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  • Monday, September 5 - Happy Labor Day & Mobility Monday!

    TODAY'S CLASS SCHEDULE: 8:00AM, 9:30AM, 5:30PM Glute Stretch

    With all the squats and testing of late, it makes sense to pay attention to your gluteus. Watch " How to Do the Glute Stretch " on YouTube. ~Coach Cathie
    MONDAY
    Group Warm Up: Partner Medball Warm Up Thoracic Flow A) Muscle Up 10 minute EMOM: 1 strict muscle up B) "Danny" 20 min AMRAP: 30 box jumps (24/20) 20 push press (115/75) 30 pull ups ....

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  • Saturday, September 3

    SATURDAY
    Warm up: Coach Choice A) Overhead Squat - take 15 minutes to work up to a 1RM B) Romanian Deadlift: 5, 5, 5RM @31x1; Rest 3:00 C) For time: Row 2000m 100 wall balls (20/14) ....

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  • CrossFit in State College - CrossFit Nittany - Friday, September 2 - Labor Day Hours

    Friday, September 2 - Labor Day Hours

    LABOR DAY CLASS SCHEDULE: 8:00AM, 9:30AM, 5:30PM
    FRIDAY
    Warm-up: 3 rounds: 10 AB cals 10 GHD sit ups 1-2 muscle ups (or strict pull ups) Bulletproof Shoulders A) 30 muscle ups for time with max unbroken set to start *Scaling options will be available for athletes still learning the muscle up. B) RFESS - 8, 8, 8RM @3010; rest :90/leg C) AB - 50 calories for time ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, September 1

    Thursday, September 1

    THURSDAY
    Warm-up: 3-4 mins double under practice 3 rounds: Row or AB 1 min (can alternate each round) 10 alternating DB snatches Run 50m 10 push ups Thoracic Flow A) Box Squat x 2-3 reps @55-75% x 10 sets; rest :60 B) Hill Runs (not sprints) - :45 up, :45 rest down x 10 sets C) "Annie" 50-40-30-20-10 Double Unders Sit ups ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, August 30 - Meet Our New Member: Sophia Mostafa

    Tuesday, August 30 - Meet Our New Member: Sophia Mostafa

    Sophia started with us this summer and usually hits the noon class, sometimes an evening class. Once school starts, she'll probably be an evening regular. Get to know her... How did you hear about CrossFit Nittany?
    I have followed the CrossFit Games for several months and found YouTube videos about CrossFit. I was immediately interested and it seemed like a wonderful way to improve my fitness. I then searched the internet for the closest box and found CrossFit Nittany! What are you studying? What's your career plan?
    I am currently in high school, but I know I love helping others as well as medicine so I hope to one day become a nurse. I plan to attend college somewhere and ....

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  • Monday, August 29 - Mobility Monday

    Un-corkscrew your squat

    There are a lot of us at the gym favor one side in a squat. Some of us know that we do it – some of us don’t. There can many different reasons for an uneven squat and this drill that I do during my warmup to helps build awareness of my weak left side. Before I started doing this drill (about 6 months ago), I didn’t realize how crooked my squat was because favoring my left side felt comfortable. I’ve kept this drill in my warmup routine because it reminds me to train my squats symmetrically so I don’t create abnormal stress to my hips, knees and ankles which could lead to an injury in an area where I am already weak. In the video, ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, August 27

    Saturday, August 27

    SATURDAY
    A) 2-3 rounds in any order: Bike/Row 2 mins 10 lunge with pass through 10 scorpions 10 roll to split B) Split Jerk - find 1RM in 15 mins C) "The Chief" 5 rounds: 3 min AMRAP: 3 power cleans (135/95) 6 push ups 9 squats Rest 1 min ....

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  • CrossFit in State College - CrossFit Nittany - Friday, August 26

    Friday, August 26

    FRIDAY
    A) 3 rounds: 20 jumping jacks 20 air squats 10 burpees 2 TGU/arm Burgener (to prep for OH Squats) B) Overhead Squat - Work up to a 5RM in 15 minutes C) 1-arm Overhead Walk - max weight for 100m/arm x 2 sets D) AB - Max cals in 10 minutes ....

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  • Thursday, August 25

    THURSDAY
    A) AB/Row/Ski/Run easy for 5 mins Bulletproof Shoulder B1) Weighted Strict Supinated Chest to Bar Pull up x 1, 1, 1, 1, 1 B2) Weighted Strips Dip x 1, 1, 1, 1, 1 C1) Behind the Neck Strict Press x 8, 8, 8RM C2) Bilateral Upright Row x 8, 8, 8RM D) Weighted Pistol - find 1RM per leg (front rack or goblet touching chest) E) Bent over Barbell Row x 6, 6, 6RM F) Row 500m for time ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, August 24

    Wednesday, August 24

    WEDNESDAY
    A) 50 KB Swings - go for unbroken 5 min squat hold Down Dog Series B) Box Squat x 2-3 reps x 10 sets @50-60% 1RM Back Squat; rest :60 C) Hill Runs (not sprints) - Run :30 up; Rest :30 down x 10 rounds D) Tabata Hollow Rocks ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, August 23 - Meet Our New Member: Meg Perdew

    Tuesday, August 23 - Meet Our New Member: Meg Perdew

    Meg doesn't miss a morning class. Get to know her better... How did you hear about CrossFit Nittany?
    A fellow CrossFit enthusiast, Cybbi Barton. What are you studying? What's your career plan?
    I am studying Nutrition at PSU. I plan on specializing in community nutrition with an emphasis on child and adolescent health. I plan on earning my masters degree after graduation and I am hoping to eventually work within a community to improve nutrition offered for children in preschool and elementary school. What do you do for fun? What are your hobbies?
    I am currently a member of the Penn State Equestrian team and I have been riding horses since I was 7! I enjoy road cycling, ....

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  • CrossFit in State College - CrossFit Nittany - Monday, August 22 - Mobility Monday & Welcome back PSU students!

    Monday, August 22 - Mobility Monday & Welcome back PSU students!

    Shoulder
    Mobility - This will help you with your Overhead Squat!
    It's been five weeks since my last post, have you tried the mobility video from Jagroop Sihota? Here is a second chance at trying his mobilizing techniques. This 30-minute video focuses on your ability to get your arms overhead without arching your back or making any other compensations in your body. Nothing new or crazy and lots of stuff we already do in class. For example, h e does do a lot of simply hanging from the bar (pictured above) in this video.Enjoy! ~Coach Mary Ann MONDAY
    A) 3 rounds: Run 200m Samson stretch back to rig 10 DB thrusters Banded Shoulder Stretches B) 1-arm OH KB Squat ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, August 20

    Saturday, August 20

    World's Best Boot Camp - Central PA Platoon 018 kicks off today at 11am and runs through October 1. Contact Ann (ann@crossfitnittany.com) if you know someone who might want to jump in on this platoon...they have until Tuesday, August 23 to sign up. SATURDAY
    A) Partner Medball Warm up B) At 0:00 Row 1000m 15 Ground to Overhead (135/85) 60 double unders At 10:00 3 Rounds: AB 20 Calories 20 DB snatch 10 ring dips At 20:00 Run 800m 40 KB swings (32/24) 20 pull ups ....

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  • Friday, August 19

    FRIDAY
    A) 3 sets: 5 bear complex with bar or PVC Run 200m B) Practice DT Complex *Work up to heavier than workout weight C) "DT" 5 Rounds for Time (155/105): 12 deadlifts 9 hang power cleans 6 shoulder to overhead ....

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  • Thursday, August 18

    THURSDAY
    A) Down Dog Series AMRAP movement review & set up B) 40 min AMRAP @70%: 10 DB Chest Press off swiss ball or in bridge off of bench 100ft sled drag hand over hand AB 20 calories 100m farmer carry 10 OH reverse lunges with BB or plate ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, August 17

    Wednesday, August 17

    WEDNESDAY
    A) 3 rounds of Cindy (5 pull ups, 10 push ups, 15 squats) Review & practice Z-press & Pendlay Row B1) Z-Press x 5-6 reps x 5 sets; Rest :90 B2) Pendlay Row x 5-6 reps x 5 sets; Rest :90 C) For Time: 75 wall balls 75 double unders 75 row calories ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, August 16 - Meet Our New Member: Marty Rogers

    Tuesday, August 16 - Meet Our New Member: Marty Rogers

    Marty is a regular at our evening classes. Get to know him better... How did you hear about CrossFit Nittany?
    I actually found out about CFN when I started searching internship opportunities. What are you studying?
    I'm currently pursuing a bachelor's in Kinesiology at Penn State with the new Applied Health/Strength and Conditioning track. I'm looking to help people (like myself) achieve their fitness and athletic potentials. Whether that's training an organized sports team or average Joe's at a gym, I haven't figured that out yet. What do you do for fun? What are your hobbies?
    I like reading. Just about any genre. I also like camping a lot, and with all the wilderness ....

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  • CrossFit in State College - CrossFit Nittany - Monday, August 15 - Mobility Monday

    Monday, August 15 - Mobility Monday

    #SocialMediaMobility
    Nearly everyone here has facebook, and quite a few people use Instagram. I’d wager if every day we summed up the time using our phones and computers on social media, it’s quite likely an order of magnitude more than what we spend mobilizing. Might as well make the most of it, in this case, consider following these great mobility resources:
    The Barbell Physio: https://www.facebook.com/thebarbellphysio/ , @thebarbellphysio
    MobilityWOD: https://www.facebook.com/Mobility-Wod-155425314471727/ , @mobilitywod
    The Functional Chiro: @thefunctionalchiro
    Squat University: @squat_university … and then try to get in a solid 20 minutes of mobility every ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, August 13

    Saturday, August 13

    SATURDAY
    A) Run 800m Burgener Warm-up B) 10-15 mins to work on snatch practice C) Open Workout 14.4 14 min AMRAP: 60 row calories 50 toes-to-bar 40 wall balls (20/14) 30 cleans (135/95) 20 muscle ups Scale to: 14 min AMRAP: 60 row calories 50 wall balls 40 toes to bar 30 medball to shoulder 20 man makers ....

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  • CrossFit in State College - CrossFit Nittany - Friday, August 12

    Friday, August 12

    FRIDAY
    A) Thoracic Flow as agroup AMRAP movement review & set up B) 40 min AMRAP: 5 bench press @50% 200m farmer carry 10m lateral lunge (L) 10m lateral lunge (R) 20 AB cals 40 double unders ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, August 11

    Thursday, August 11

    Best wishes, Sky! We'll miss you. Come back to visit anytime.
    THURSDAY
    A) Double under practice mixed in with bulletproof shoulders Bulletproof shoulders as a group with 20 double-unders between exercises B) 30 burpee bar muscle ups for time Scale to: 30 burpee pull ups for time 30 burpee jumping pull ups for time C) 3 rounds: Row 6 minutes Rest 4 minutes D) 8 minutes of splits: 2 min front split (L) 2 min front split (R) 2 min standing straddle 2 min seated straddle ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, August 10 - 10 Tips to Declutter Your Home

    Wednesday, August 10 - 10 Tips to Declutter Your Home

    Recently, I've heard some of you mention spending some of your free time deep cleaning areas of your home or apartment. Here are 10 easy tips for decluttering from Life Hacker. I hope you find these useful. ~Ann WEDNESDAY
    A) 2-3 rounds: bear crawl down/inchworm back 10 perfect air squats lunge with twist down/skip back :30 perfect plank from elbows B)12 min EMOM: Power Clean & Push Jerk building to 85% 3 rounds: C1) 1 & 1/4 Back Squats @ 50% x 5 reps C2) wtd back extensions @ 2020 x 10 reps C3) 1 leg RDL's x 5 each leg C4) toes to bar x 8-10 reps D) tabata hollow rocks ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, August 9

    Tuesday, August 9

    TUESDAY
    A) Medball Partner Warm-up B) 3 rounds: Run 400m Rest 3 min Rest 5-10 mins C) 15 min AMRAP: 20 calorie row :20 L-sit 6-10 ring dips @21x1 10 deadlifts @40% 10 burpee box jump overs ....

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  • Monday, August 8 - Mobility Monday

    Callous Care
    Summer heat and humidity are tough on hands. Lots of tears going on good hand care a must. Here is preventive stuff. Once you do get tears cover well with padding tape and gloves until healed. ~Coach Cathie
    MONDAY
    A) Hip Flow as a group Banded hip stretches B) Establish a 20RM DB Goblet Squat C) 9 rounds: 5 thrusters 5 pull-ups ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, August 6

    Saturday, August 6

    SATURDAY
    A) Coach Choice! B) Every 6 minutes for 4 rounds: 5 chest to bar pull ups 6 burpee box jumps :15 AB hard Rest 5-10 mins C) 20 minutes: Prowler Push x 50m Battle ropes x :15-:20 Medball over shoulder x 8 Run 400m ....

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  • CrossFit in State College - CrossFit Nittany - Friday, August 5

    Friday, August 5

    Congratulations to our first boot campers who will be finishing up their 6-week camp tomorrow! Our next camp starts August 20 and is already 50% full. If you know anyone who might want to try our boot camp, please have them call (814-470-0709) or email me (ann@crossfitnittany.com). FRIDAY
    A) Row/AB/Run easy - 10 mins B) Strength Day 3 C) 3 rounds: Run 400m 30 wall balls 30 burpees ....

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  • Thursday, August 4

    THURSDAY

    A) 3-5 mins AB/Row Crossover symmetry Thoracic Flow as a group B) 16 min EMOM: odd - pulling movement (see below) x 3-4 even - hang squat clean x 2 (building) Pulling Options: Ring muscle ups Bar muscle ups Muscle up transitions Butterfly pull ups Chest to bar pull ups Strict pull ups Kipping pull ups C) For Time: 5-4-3-2-1 Hang squat clean @80% Strict chin up
    ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, August 3

    Wednesday, August 3

    WEDNESDAY
    A) 30 minutes @70%: Partner carry x 50m Partner double unders x 100 Alternating partner planks ups x 30-50 Partner TGU x 8 * Do 1 rope climb each during transitions B) Strength Day 2 ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, August 2

    Tuesday, August 2

    TUESDAY
    A) Plank and air squat practice as a group B) 3 rounds: 2:00 AMRAP: 4 pistols 8 push ups 12 KB swings Rest 2 min 2:00 AMRAP: 5 HSPU 10 air squats 150m row Rest 2 min 2:00 AMRAP: 6 DB thrusters 12 toes to bar/V-ups 18/13 AB cals Rest 4 min ....

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  • CrossFit in State College - CrossFit Nittany - Monday, August 1 - Mobility Monday

    Monday, August 1 - Mobility Monday

    Old School Shoulder Mobility
    You may have seen some people during the warm up doing a weird looking arm stretch. They are working on their shoulder mobility, something that we used to frequently do but haven’t done it for a while. Taking care of our shoulders is important because we ask them to do a lot of different things in and outside of the gym. Healthy shoulders are happy shoulders and using the PVC to work on external rotation of the shoulder is a great, simple way to work on overhead and front rack positions. To do this mobilization, grab a PVC. Put it behind your right shoulder, like in the above picture on the left. Then take your right hand and grab the PVC below ....

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  • Saturday, July 30

    SATURDAY
    A) 3 rounds: 3 bear complex 6 roll to split 9 supermans 12 scorpions B) Front Squat + Push Jerk complex: 2 front squats + 1 push jerk x 5-6 sets. Work up to a heavy complex for the day. Rest as needed. C) Working with a partner: Row 8000m switching every 1000m. While one partner rows, the other partner completes: 6 candlestick to levers 6 side over arch/side 6 glute ham raises OR Run 6400m switching every 800m. While one partner runs, the other partner completes: 6 candlestick to levers 6 side over arch/side 6 glute ham raises ....

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  • CrossFit in State College - CrossFit Nittany - Friday, July 29

    Friday, July 29

    FRIDAY
    A) Row/AB/Run 5 mins Crossover symmetry Pigeon pose x 1 min/leg Thread the needle x 1 min/arm B) Strength Day 3 C) 20 min EMOM: odd - 4-5 strict dips even - 4-5 strict pull ups OR 10 min EMOM: 2-3 muscle ups 10 min EMOM: odd - 4-5 strict dips even - 4-5 strict pull ups ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, July 28

    Thursday, July 28

    THURSDAY
    A) 2 rounds: 5 burpees 10 ring rows 15 air squats 20m bear crawl 20m skip Down dog as a group B) Double Under practice for 15 minutes C) "Annie" 50-40-30-20-10 Double Unders Sit-ups ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, July 27 - Must Try Recipe...

    Wednesday, July 27 - Must Try Recipe...

    Dan and I recently discovered this chicken recipe and we wanted to share it with all of you. It's a jalapeño dijon chicken recipe that calls for chicken thighs, but we make it with chicken breasts. It's so good! Give it a try and let us know what you think! ~Dan & Ann WEDNESDAY
    A) 2 rounds: Row/AB 2 minutes 20 sit ups Row/AB 2 minutes (choose other) 10 push ups BP Shoulders at 10:00 B) 2 Rounds: 2:00 AMRAP Row 15/12 Cals 20 shoulder taps 10 ball slams Rest 2:00 2:00 AMRAP 8 DB strict press 8 DB bent over row 8 burpees Rest 2:00 2:00 AMRAP Run 50m 20 lunges 10 push ups Rest 4:00 Run 10 minutes easy ....

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  • Tuesday, July 26

    TUESDAY
    A) 2-3 rounds: 20 lateral leg swings carioca down & back 10 supermans Hip Flow as a group B) Strength Day 2 C) Every 5 minutes for 4 rounds: AB 15/12 cals 15 KB swings 15 box jumps ....

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  • CrossFit in State College - CrossFit Nittany - Monday, July 25 - Mobility Monday

    Monday, July 25 - Mobility Monday

    30-Minute Mobility for T-Spine, Upper Rib Cage, and Hip Flexors
    About a year ago, several of us from CFN attended a Crossfit Mobility class taught by Jagroop Sihota. You might not recognize his name but if you've watched Kelly Starrett on Mobility WOD you've most likely seen him. Jagroop offers free mobility videos that support and expand upon the topics covered in the day long Crossfit mobility class. What is great about his video is that he leads your through each mobilization doing them with you and offering variations. So yes this video is 30 minutes, but you are mobilizing with him the entire time. There were several videos released in July. The link in this article is for ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, July 23

    Saturday, July 23

    SATURDAY
    A) Partner Medball Warm up B) Double Helen 5-6 rounds: Run 400m 21 KB Swings 12 pull ups Rest 2 min between rounds ....

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  • CrossFit in State College - CrossFit Nittany - Friday, July 22

    Friday, July 22

    FRIDAY
    A) 5 min AB or Row 3 rounds of Cindy (5 pull ups, 10 push ups, 15 squats) Thoracic Flow as a group B) Strength Day 3 C) 20 min EMOM: 1 - 3 muscle ups or dips 2 - 3 wall walks 3 - 3 pistols on your non-dominant leg 4 - 3 DB squat snatches on your non-dominant arm ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, July 21 - Power Snatch & Power Clean Practice!

    Thursday, July 21 - Power Snatch & Power Clean Practice!

    THURSDAY
    A) Run 800m Bulletproof Shoulders as a group B) 15 mins to work up to a heavy power snatch for the day C) 15 mins to work up to a heavy power clean for the day D) 2 rounds: :60 FLR; Rest :60 :60 side plank (L); Rest :60 :60 side plank (R); Rest :60 ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, July 20

    Wednesday, July 20

    WEDNESDAY
    A) 3 rounds: 5 bear complex with BB 8 external rotation with DB per arm @3010 tempo 200m run B) Strength Day 2 C) 20 minutes at 70%: 50m 1-arm Farmer Carry (L) 50 air squats 50m 1-arm Farmer Carry (R) 50 double unders 5-7 strict toes to bar ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, July 19

    Tuesday, July 19

    TUESDAY
    A) 3 rounds: Row 1000m at 80-90% Rest 1:1 Rest 10 minutes B) 3 rounds: 60/45 AB Cals Rest 1:1 ....

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  • CrossFit in State College - CrossFit Nittany - Monday, July 18 - Mobility Monday

    Monday, July 18 - Mobility Monday

    The Shins (Not the Band)
    With warm weather brings a newfound love (or hate) of running. Sometimes this relationship comes down to how your feet fare with the thousands of taps on asphalt, concrete, dirt, or an electronic and rubber whirleygig that keeps you in place. Tight shins can lead to running with an open foot position, leading to all kinds of trouble for your feet and legs (i.e. planter fasciitis). Keep them loose by rolling on your shin muscles (just to the outsides of your shin bones) with a lacrosse ball like in the photos below. Roll across the muscle fibers, find the tight spots and focus in on them. ~Micah MONDAY
    A) 3 rounds: AB 1 min 10 light KB Swings :20 HS ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, July 16

    Saturday, July 16

    SATURDAY
    A) Partner Medball Warm up B) With a partner, complete the following work in any order and any rep scheme: Run 1 mile (800m each) 10 rope climbs (5 each) 60 medball over shoulder (30 each) 100 AB cals (50 each) 20 man makers (55/35) (10 each) ....

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  • CrossFit in State College - CrossFit Nittany - Friday, July 15

    Friday, July 15

    FRIDAY
    A) 3 rounds: 15 jumping jacks 10 ring rows 5 DB push press 10 supermans :15 max squeeze plank B) Strength Day 3 C) For Time: 20 row cals 15 power clean + push jerk (135/95) 10 burpee box jumps 10 wall walks 15 power clean + push jerk (135/95) 20 row cals ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, July 14 - Easy Summer Salad with Homemade Dressing

    Thursday, July 14 - Easy Summer Salad with Homemade Dressing

    Here's a simple salad recipe from PaleoLeap...perfect for any weeknight or to take to a potluck event. Yum! THURSDAY
    A) AB/Row 5 mins Crossover Symmetry Group Mobiilty: Twisted Cross x 1 min/side Eagle Arms in Saddle x 1 min/side Archer in Saddle x 1 min/side B) Split Jerk Practice C) 10 mins at 80-90% 400m Run 3-5 dips 10 wall balls Rest 5 mins 10 mins at 80-90%: AB 2 minutes 10 KB swings 3-5 bent over rows ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, July 13

    Wednesday, July 13

    WEDNESDAY
    A) 30 mins at an easy pace: 3-5 strict T2B 50m front rack carries 12 good mornings with barbell 6 bent over reverse flyes Row 25/20 cals B) Strength Day 2 ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, July 12

    Tuesday, July 12



    TUESDAY
    A) 3 rounds (10 mins): 10m Bear Crawl 10 air squats 10m Spiderman Crawl 10 Lateral Leg Swings (per leg) 10m Carioca 10m Skip Thoracic Flow as a group B) 15 min EMOM: 1 - 1-arm KB OH Squat (Left) x 5 reps 2 - 1-arm KB OH Squat (Right) x 5 reps 3 - Hamstring Curls on TRX, Swiss ball, or furniture sliders x 10 C) 20 min EMOM: 1 - 8 tough pistols 2 - 7 clapping push ups 3 - 6 C2B pull ups 4 - 5 DB thrusters ....

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  • Monday, July 11 - Mobility Monday

    Shoulder
    Stretches
    These are 3 great, simple stretches to do at home or after a workout with dips/pull-ups etc that tax the pecs or the front of the shoulder. Do a few sets throughout the course of the day to keep things from tightening up. ~Coach Cathie MONDAY
    A) Run 1 mile Banded shoulder stretches as a group B) Strength Day 1 C) Time to Double Down from Friday's AMRAPs... 3:00 AMRAP/3:00 Rest Run 400m ME burpees 3:00 AMRAP/3:00 Rest Row 500m ME step down box jumps 3:00 AMRAP/3:00 Rest AB 30/24 Cals ME KB Swings ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, July 9 - Pan-Roasted Pork Tenderloin and Peppers

    Saturday, July 9 - Pan-Roasted Pork Tenderloin and Peppers

    Here's a great weeknight meal to try from myrecipes.comYou can sub in arrowroot flour for the corn starch and omitthe anchovies, if you'd like.
    SATURDAY
    A) Spike Ball!! B) AB - :30 on/:30 off with a partner x 20 minutes Rest 10 minutes (mobilize!) C) Not for time, work with a partner to complete: 200m walking lunges (switch every 10 steps) 100 TGU (alternate after each rep) 50 heavy slam balls (alternate after each rep) ....

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  • CrossFit in State College - CrossFit Nittany - Friday, July 8

    Friday, July 8

    FRIDAY
    A) 5 mins Zone 1 Run/Row/AB Hip Flow as a group B) Strength Day 3 C) 3:00 on/3:00 off 10 power snatch (115/75) ME pull ups 3:00 on/3:00 off 20 burpee box jumps ME wall balls (20/14) 3:00 on/3:00 off Row 500m ME double unders ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, July 7

    Thursday, July 7

    THURSDAY
    A) 3 rounds: 10 supermans 10 roll to split 10 lunge with pass through 5 bear complex with bar Group Mobility: Banded arm and hip stretches Couch stretch B) 10-15 minutes to work on toes to bar progressions Seated straddle with leg lifts (hip flexor activation) L-sit on wall Tuck sit on paralette L-sit on paralette V-ups Strict toes to bar Kipping toes to bar C) For Time: 25-20-15-10-5 Toes to Bar 5-10-15-20-25 KB Swings Run 100m after each exercise (Perform 25 toes to bar, run 100m, perform 5 KBs, run 100m... ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, July 6

    Wednesday, July 6

    WEDNESDAY
    A) 30 minutes: 6 HSPU 6 Bent over KB or DB rows 50m Double KB carry AB 20/15 cals 12 moderate step ups B) Strength Day 2 ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, July 5 - Mobility: Adductor Destructor Part 2

    Tuesday, July 5 - Mobility: Adductor Destructor Part 2

    Adductor Destructor Part 2
    About a month ago, Micah showed me a stretch for my adductors. OH MAN, does it work! I have noticed a difference in my hips when I squat since I’ve been doing it. He wrote about it in a previous blog post . Working on adductor mobility helps us get into better positions at the bottom of squats. If your feet start to flare out more as you get into a full squat, you can benefit from working on your adductors. Picture above is a new take on this stretch that I saw from @thefunctionalchiro. Loop a band around the rig and step into it. Place the band high in your hip crease (yes – it gets personal) and take a big step forward. Then get into the adductor ....

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  • CrossFit in State College - CrossFit Nittany - Monday, July 4 - Happy Independence Day!

    Monday, July 4 - Happy Independence Day!

    Have a happy and safe 4th of July! We'll be open for classes at 8AM & 9:30AM. MONDAY
    A) 2 rounds: 200m run 30 sledgehammer hits on tire 100m run 20 box jumps 50m run 10 bridge ups B) "1776" Run 1 mile Then, 7 rounds: 7 clean and jerks (155/105) 6 burpees over bar ....

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  • Saturday, July 2

    SATURDAY
    A) Coach Choice! B) Partner Chipper (divide evenly): 60 AB cals 40 pull ups 20 deadlifts 10 man makers 20 deadlifts 40 pull ups 60 AB cals *Run 200m together after each exercise ....

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  • CrossFit in State College - CrossFit Nittany - Friday, July 1

    Friday, July 1

    FRIDAY
    A) Run 400m Then, 2 rounds of Cindy (5 pull ups, 10 push ups, 15 squats) AB for 2 min Then, 2 rounds: Lunge 40m 8 V-ups 10 alternating 1-arm KB swings B) Strength Day 3 C) Granite Games Workout 5 NOTE: Anyone completing this workout as Rx will skip the strength work today. Rx: 14 min AMRAP: 70 double unders 7 ring muscle ups 7 snatches (155/105)

    Scaled: 14 minute AMRAP: 70 single unders 7 pull ups 7 snatches (75/55) ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, June 30

    Thursday, June 30

    THURSDAY
    A) 15 min continuous: 20m HS walk or :20 HS hold 10 sit ups 1-arm OH KB lunge x 6 steps Run 200m B) 10-15 minutes to build to a heavy 3 rep power clean C) Drop to 70% of heavy 3 and complete the following complex every 2 minutes for 14 minutes (7 sets): 1 power clean + 1 hang power clean + 1 front squat + 1 thruster + 1 push jerk * Goal is to hold on to the bar the entire complex ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, June 29 - Monday, July 4 Class Schedule

    Wednesday, June 29 - Monday, July 4 Class Schedule

    Monday, July 4 Class Schedule:
    8:00am & 9:30am
    WEDNESDAY
    A) 5 min Z1 run/row/bike/ski Hip Flow as a group B) Strength Day 2 C) 300 WOD 25 pull ups 50 deadlifts (135/95) 50 push ups 50 box jumps 50 floor wipers with floor press (135/95) 50 KB clean and press 25 pull ups ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, June 28: Meet Our New Member: Dave Desiderio

    Tuesday, June 28: Meet Our New Member: Dave Desiderio

    Dave recently moved to State College from DC and can be spotted during our evening classes. Get to know Dave... How did you hear about CrossFit Nittany?
    I looked up affiliates in the area on the Crossfit main site, then tried Lionheart and Nittany and felt that Nittany was a better fit. How do you spend your day?
    I moved to the area for work; I am the managing the ABC Supply in Pleasant Gap, PA where we sell roofing/building materials. What do you do for fun? What are your hobbies?
    Are there fun things to do other than working out? Outside of the gym, I enjoy swimming, going to the beach, and spending time with family/friends. What is something most people don't know ....

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  • CrossFit in State College - CrossFit Nittany - Monday, June 27 - Mobility Monday

    Monday, June 27 - Mobility Monday

    Best wishes to Ryan Pollock and Rachel Gabelman, two of our OG members, who are moving from State College to pursue careers in Tennessee. We'll miss you! Yoga Fix for your Back
    Hopefully you enjoyed the 1 minute video I offered you on my last mobility post. A few moments of stretching can really can impove your mood! This session focuses on loosening tight back muscles. A quick 15 minute class will take care of all those aches, pains, and tightness in the lower back. No special props are needed and you can work through these easy poses anywhere. Give it a try!! ~Coach Mary Ann MONDAY
    A) 5 mins Z1 run/row/bike/ski Thoracic Flow as a group B) Can you do it in 4 minutes? ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, June 25 - WBBC - Central PA Enlistment Day

    Saturday, June 25 - WBBC - Central PA Enlistment Day

    Worlds Best Boot Camp - Central PA kicks off today at 11am with Enlistment Day. The gym will be open to boot camp participants only between 11am-1pm. SATURDAY
    A) 3-4 rounds: AB 2 min 5 YTI or ATYT Row 2 min :20 L-sit Lunge down and back Medball Tic-Tac-Toe B) 20 min AMRAP: In team of 4: Partner A = Run 200m Partner B = Wall balls (20/14) Partner C = Burpees to a plate Partner D = Rest *Rotation of movements is based of Partner A's run time. Partners B & C work until Partner A returns. *Team score is total number of burpees and wall balls at the end of the 20 minutes. ....

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  • CrossFit in State College - CrossFit Nittany - Friday, June 24

    Friday, June 24

    FRIDAY
    A) Run 800m Then 2-3 rounds: :20 handstand hold 20 Russian twists 4 RFESS/leg @3010 (light) B) Strength Day 3 C) 12 minute AMRAP: 12 chest-to-bar pull-ups 8 deadlifts (245/165) 12 HSPU 8 deadlifts (245/165) ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, June 23 - "Cool" Recipes for Summer

    Thursday, June 23 - "Cool" Recipes for Summer

    Cool down with these dairy-free ice cream recipes from Paleo Grubs . Yum! THURSDAY
    A) 10 minutes: Run 1 minute 20 walking lunges AB 1 minute :20-:30 tabletop hold 10 light wall balls Then, thoracic flow as a group B) 10-15 minutes to practice handstand progressions or handstand walks Kick up to wall Wall walk Handstand hold Alternating hand lifts Shoulder taps Balance with one foot on wall Walk away from wall Kick up free standing and walk attempts C) 2 Rounds: 2 min AMRAP: Run 200m Max KBs in time remaining Rest 2 min 2 min AMRAP: Row 250m Max double unders in time remaining Rest 2 min 2 min AMRAP: 20/15 AB cals Max squat jumps in time remaining Rest 6 minutes ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, June 22

    Wednesday, June 22

    WEDNESDAY
    A) 5 mins AB, run, row Then, Hip Flow Warm-up as a group B) Strength Day 2 C) 3 rounds (18 minutes): :40 on/:20 rest Wall walks AB or Row DB Shoulder Press AB or Row (whichever you didn't already do) Plank Rest 1 minute ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, June 21 - Meet Our New Member: Christine Rosini

    Tuesday, June 21 - Meet Our New Member: Christine Rosini

    Christine has been attending our evening classes for a few months now. And, I think I see a bowling active recovery event in our future! Get to know Christine... How did you hear about CrossFit Nittany?
    My long-time boyfriend Daniel Nosko has been going to CrossFit Nittany for a little over a year now. He always talked about the work-outs he completed but I never understood fully until I decided to join in the fun. Now we can get strong together and mutually complain about the attack bike! How do you spend your day?
    I work for Penn State in the Student Health Center as an Administrative Assistant to the Senior Associate Director. There is lots of sitting involved; CrossFit ....

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  • CrossFit in State College - CrossFit Nittany - Monday, June 20 - Mobility Monday

    Monday, June 20 - Mobility Monday

    Adductor Destructor
    Part of a good bottom position on the clean and snatch is being able to keep your torso upright, and part of being able to keep your torso upright is keeping your knees out. Check out the photos of Maddie and Kendrick in the bottom of their snatch and clean, and look how keeping the knees out lets their torso be nearly upright and in line with their feet and the barbell. This makes the overhead positon a lot more stable and achievable without having the shoulders bent behind the lifter in the snatch, and is a much less compromising positon (in terms of falling forward) for the lifter in the clean. In basic front and back squats as well, being able to keep ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, June 18 - Must Make: Grilled Chicken with a Warm Cherry Dressing Salad

    Saturday, June 18 - Must Make: Grilled Chicken with a Warm Cherry Dressing Salad

    This is a refreshing, simple, and delicious summer salad from The Wicked Spatula. Enjoy!! ~Ann SATURDAY
    A) Coach Choice! 5 Rounds: B1) Bench Press x 6-8 reps @21x1; Rest :45 B2) Deadlift x 6-8 reps @30x1; Rest :45 B3) Double KB Front Squat x 6-8 reps @40x0; Rest :45 B4) Supinated Chin-ups (can be weighted) x 6-8 reps @1010; Rest :45 B5) DB Flyes x 6-8 reps @21x1; Rest :45 *Shoot to leave 2 reps in the tank each round of each movement (aka use your 10RM weight) C) This is where you add in your bicep curls and ab roll-outs... ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, June 16 - Honoring LTjg Brandan McCombie

    Thursday, June 16 - Honoring LTjg Brandan McCombie

    Please join us to honor Penn State graduate & US Navy Lt.(jg) Brandan “Pup” McCombie. Brandan and his crew lost their lives when their S-3 Viking aircraft, callsign “Vidar 705”, was lost at sea on 10 September 2002. Two of our members, Kevin Chris Redmond & Bryan Smithweretherecipients ofthe McCombie Award this year at Penn State. If you'd like to make a gift to support this award, click here . THURSDAY
    A) Partner Medball Warm-up B) Running Practice (Carioca, lean and run, skipping, intervals - increasing speed each time) C) "Pup" 3 rounds for time: Run 200m with sandbag 22 wall balls 22 burpees 22 KB swings 22 pull ups ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, June 15

    Wednesday, June 15

    WEDNESDAY

    A) AB, Row or Run 3-5 minutes, then Thoracic Mobility routine (as a group) B) 40 minutes at an easy pace: Row/Ski 2 minutes Farmer Carry 100m Side plank x :30/side Reverse burpees x 5 ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, June 14 - Meet our New Member: Jane Adams

    Tuesday, June 14 - Meet our New Member: Jane Adams

    Jane hits the 5am or 6am class as many days a week as she can; and when the planets align, she hits a Saturday AM class as well. Find out how Jane found CrossFit Nittany: How did you hear about CrossFit Nittany?
    A Facebook post about the Devils Tricycle class. I started in there but it didn't work well for my work schedule and we had a nasty bug in our house when it started. Plus...I wanted more! How do you spend your day?
    I'm a happy and grateful realtor with Keller Williams, wife and mom to four kiddos 13 months-8 years old. What do you do for fun? What are your hobbies?
    Ha. See above...four kids!! Crossfit is my commitment to something fun for me right now. We love to ....

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  • Monday, June 13 - Mobility Monday

    Strengthening Your Wrists and Forearms
    I see a lot of wrist guards in use around the gym. We all need that stability when putting things overhead. Yet we do not often spend time in actually trying to strengthen our wrists and forearms. Here are some exercises that will help with that aspect. These are also helpful for those who have overuse issues (carpal tunnel-like). Nice thing is, most of these can be done at home watching TV! Enjoy! ~Coach Cathie MONDAY
    A) 2 rounds: 20 leg swings/leg bear crawl down 10 push ups Skip back 10 hollow rocks B) Strength Day 1 C) 7 minute AMRAP: 7 toes to bar 7 push press (115/75) 7 step down box jumps ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, June 11

    Saturday, June 11

    SATURDAY
    A) Spikeball Tournament B) 10-15 minutes to work on a gymnastics skill of your choice. C) Partner Workout! Partners choose how to divide up the work. 200 AB cals 100 Medball over shoulder 50 C2B Pull ups ....

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  • CrossFit in State College - CrossFit Nittany - Friday, June 10 - 2016 Kill Cliff Granite Games

    Friday, June 10 - 2016 Kill Cliff Granite Games

    Repost from Coach Aaron: Anyone looking to do some competing this summer or just have another way to have fun challenging yourself the 2016 Kill Cliff Granite Games online qualifier starts June 9, 2016 (today!). I have registered CFN as a community and everyone is welcome to register and join in the fun. If you are looking to register go to the following link and make sure to sign up under the community Saint Trained https://wodscores.io/ Granite_Games _2016_Qualifier/rgstr.php Oh and if we can get 25 or more individuals registered our community has the opportunity to win some pretty cool prizes. We'll be doingthe Granite Games workouts on Fridays during our group ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, June 9

    Thursday, June 9

    THURSDAY
    A) Spend 30 minutes on Rowing Skills and Drills B) For Time: Row 1000m 75 wall balls Run 800m ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, June 8 - World's Best Boot Camp - Central PA

    Wednesday, June 8 - World's Best Boot Camp - Central PA

    Know someone who is interested in CrossFit, but scared to give it a try? Check out the World's Best Boot Camp Central PA Facebook page. It will be a perfect gateway for all of your friends who say things like, "I don't know how you do it...I could never do CrossFit." Please like and share the page with them. Call 814-470-0709 for more info. First camp starts on June 25th! WEDNESDAY
    A) 2-3 rounds: 20 jumping jacks 10 lunge with pass through :20 bar hang 1:00 pigeon pose/leg B) Strength Day 2: 5-3-1 3-Day - Day 2 BBWOD 3-Day - Day 2 C) With a partner, alternate 5 rounds each: 2 min AB 2 min rest ....

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  • Tuesday, June 7

    TUESDAY
    A) 15 minute Warm-up: Run 400m easy Toes to bar x 10 Barbell landmines x 15-20 Isometric back extension hold x :20 B) 10 minutes @80-90%: 7 power snatch 7 HSPU (scale to wall walks) 14 pistols Rest 5 minutes 10 minutes @80-90%: 7 pull ups 7 box jumps 14 slam balls Rest 5 minutes 10 minutes @80-90%: Run 200m 10 V-ups or sit-ups 10 KB high pulls ....

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  • CrossFit in State College - CrossFit Nittany - Monday, June 6 - Mobility Monday

    Monday, June 6 - Mobility Monday

    Real Life Mobility – Stuck at the Office, Literally
    Since I left grad school and started an adult job, I sit a lot more at work than I would like. We all know that sitting is bad for us but sometimes it can’t be helped. In addition to getting up and walking around my office or taking the long way around to talk to somebody, I try to do as much mobility as I can at my desk. In addition to keeping a lacross ball at work, I’ve started to do this stretch for my hips from Supple Leopard (see above photo). Any time you’re in a chair, like in being a passenger in a car or on an airplane, you can do this. It’s kinda like Pigeon Pose for chairs and while it doesn’t fix the damage caused ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, June 4

    Saturday, June 4

    SATURDAY
    A) Partner Medball Warm-up B) In teams of two, with only one partner working at a time complete: 100 burpees 100 DB ground to overhead 100 box jump overs While one partner is working, the other is: -holding DBs overhead during burpees -hanging from a pull-up bar during DB G2OH -planking from elbows during box jump overs ....

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  • CrossFit in State College - CrossFit Nittany - Friday, June 3

    Friday, June 3

    FRIDAY
    A)3 rounds: Run 200m 5 T2B 10 push ups 5 light wall balls 10 hollow rocks B) Strength Day 3 5-3-1 3 Day - Day 3 BBWOD 3 Day - Day 3 C) "Nancy" 5 rounds for time: Run 400m 15 OH Squats (95/65) ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, June 2 - GHD & KB How-To!

    Thursday, June 2 - GHD & KB How-To!

    THURSDAY
    A) 3 rounds: 4 pull ups 6 burpees 8 roll to split 12 scorpions B) GHD How-To: Sit-ups Back extensions Hip extensions Glute Ham Raise C) Kettlebell How-To: Swing Clean Jerk Snatch Windmill Halos ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, June 1 - Fast & Fresh Food with Amber Concepcion: "Veggie Pie"

    Wednesday, June 1 - Fast & Fresh Food with Amber Concepcion: "Veggie Pie"

    Veggie Pie
    Small bunch of green onions Big bunch of rainbow chard Bunch of parsley 3-4 sprigs of fresh dill weed 8 eggs 1/2 cup whole milk (optional) Salt and Pepper, to taste - OR - use Trader Joe's Everyday Seasoning in grinder 1/2 cup or so of grated or diced cheese (optional) We used sheep milk feta cheese, but a good cheddar or a smaller amount of freshly grated parmiggiano would also be good. Directions
    : Preheat oven to 425. Wash greens well and spin dry in salad spinner or pat dry with towels. Pull the stems out of the chard and set the leaves aside. Dice the stems. Chop onions. In a large skillet over medium heat, add 2-3 Tbsp extra virgin olive oil (or butter). ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, May 31 - One-Minute Yoga Routine

    Tuesday, May 31 - One-Minute Yoga Routine

    No time for a one hour yoga class? No need to stress, you can find tons of free classes on YouTube from 1 minute to 2 hours. Here is a one minute yoga video by Bad Yogi. She also has a YouTube channel where you can find 10 to 15 minute videos, I enjoy her classes because she uses plain English and she never says breathe through your knee caps! This routine is for stretching out your upper back and shoulders, you might find this helpful post Murph. ~Coach Mary Ann TUESDAY
    A) 3 rounds: 1 min - easy AB, run, row :20 tabletop hold 20 leg swings/side Down Dog Series as a group B) Strength Day 1 5-3-1 - Day 1 BBWOD 3 Day - Day 1 C) 15 minutes at 70%: Sledgehammer to tire x 3-5/arm :20 ....

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  • CrossFit in State College - CrossFit Nittany - Monday, May 30 - Memorial Day Murph

    Monday, May 30 - Memorial Day Murph

    TODAY'S SCHEDULE: 7AM, 8AM, 9AM, 10AM 11AM-ish - Memorial Day Picnic in the parking lot (or inside if it is raining). MONDAY
    "MURPH" Run 1 mile 100 pull ups 200 push ups 300 squats Run 1 mile *Break up middle part into 20 rounds of 5 pull ups, 10 push ups, 15 squats. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, May 28

    Saturday, May 28

    SATURDAY
    A) 2-3 rounds: Run 200m 5 Kang squats with PVC or bar Low dragon x :60/leg 12 shoulder taps 4 Sets: B1) Power Clean 1.1.1; rest :60 B2) 100m sled push; rest :60 B3) Tuck hold x :30-:60; rest :60 C) 4 rounds with a partner (one partner works while the other rests): :30 battle ropes; rest :30 :30 sit ups; rest :30 :30 KB swings; rest :30 :30 mountain climbers; rest :30 :30 DB push press; rest :30 ....

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  • CrossFit in State College - CrossFit Nittany - Friday, May 27

    Friday, May 27

    FRIDAY
    A) 2 rounds: 10 scorpions 10 roll to split MD KB lunges x 2 rounds/side B) Strength Day 3 C) Split Jerk: Drills as a class Take 10 minutes to work up to a heavy split jerk for the day ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, May 26

    Thursday, May 26

    THURSDAY
    A) 4 rounds: Barbell rollouts x 6-8 40m mixed carry Barbell hip thrust x 6-8 40m mixed carry (switch arms) B) 15 minutes to work on double unders C) 3 rounds: Run 800m 3 rope climbs 20 GHD sit ups ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, May 25 - Memorial Day Schedule

    Wednesday, May 25 - Memorial Day Schedule

    Since we'll be doing the Murph on Monday, we'll be holding class at 7AM, 8AM, 9AM, 10AM then having a Memorial Day potluck picnic in our parking lot starting around 11AM. Also, please be sure to sign up for a time slot on the sheet in the lobby! WEDNESDAY
    A) 2-3 rounds: 10 burpees 10 calorie row 10 pull ups B) Strength Day 2 C) 3-4 rounds: AB 3 minutes Rest 3 minutes ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, May 24 - Fast & Fresh Food by Amber Concepcion

    Tuesday, May 24 - Fast & Fresh Food by Amber Concepcion

    Delicious Kale Salad:
    I used baby kale/chard blend, and chopped up the leaves. Added green onion, cucumbers, red peppers, carrots, apples, blood oranges (all diced), craisins, and feta cheese (the Israeli feta from Wegmans or TJs is by far the best) or goat cheese would be good as well. The dressing is done in a mini-food processor: juice and pulp of 1 lemon, equal amount olive oil, handful of parsley, handful of dill, couple of green onions, salt, pepper, and a little honey. Oh, and I also tossed the zest from the lemon and blood orange in the salad. Enjoy! TUESDAY
    A) 2 rounds: 1 min AB 5 bear complex :30 bridge hold 5 T2B B) Strength Day 1 C) 15 min EMOM: 1 - :30 ....

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  • Monday, May 23 - Mobility Monday

    Real Life Mobility: Part 2
    George F. wanted to work on his shoulders, particularly his internal rotation. His shoulders, like most peoples, roll in or forward which predisposes him to having his shoulders rolled in during most movements in gym. This results in the shoulders always wearing on the front of the shoulders instead of being centered and having very tight and sometimes weak scapular strength. He asked for something that he could do at his standing desk throughout his day. The one thing that I was able to give him was the bracing sequence from Becoming a Supple Leopard. This is something that all of us can do throughout our day to help reset our bodies from the damage of ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, May 21

    Saturday, May 21

    SATURDAY
    A) Coaches Choice! 4 sets: B1) Russian step-ups x 8-10/leg; rest :60 B2) DB Bench Press x 8-10 reps @2011; rest :60 B3) Side Plank x :30-:45/side; rest :60 C) In teams of two, alternate tasks to complete a 15 min AMRAP of: 20 KB Swings 10 burpees 200m run ....

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  • CrossFit in State College - CrossFit Nittany - Friday, May 20

    Friday, May 20

    FRIDAY
    A) 5 mins AB or easy run banded shoulder stretches banded hamstring/hip stretches B) Take 20 minutes to work up to a 1RM clean C) Individualized Strength Program BarbellWOD 3-Day - Day 3 5-3-1 3-Day - Day 3 D) With any time remaining, 10 minute easy run or AB ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, May 18

    Wednesday, May 18

    WEDNESDAY
    A) 3 rounds: AB or row 1 minute 10 scapular pull ups 15 med ball sit ups :20 glute bridge hold B) 10 minutes to work up to a heavy snatch balance C) 10 minutes of snatch instruction/practice D) Every 2 minutes for 16 minutes (8 rounds): 3-position snatch (high hang, above the knee, floor) ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, May 17 - Memorial Day Murph sign up reminder

    Tuesday, May 17 - Memorial Day Murph sign up reminder

    Don't forget to sign up to participate in the Memorial Day Murph and make plans to stick around for our BBQ. It's always a really fun way to spend Memorial Day. For our newer members, we break up the pull-ups, push ups, and squats into rounds of 5 pull ups, 10 push ups, 15 squats so it is completely doable for everyone. Come give it a try! The sign up sheet is in the 102 lobby. TUESDAY
    A) Rowing Intervals: With a partner, alternate so each person rows: 300m 600m 900m 600m 300m One partner works while the other rests. OR Running Intervals: With a partner, alternate so each person runs: 200m 400m 800m 400m 200m One partner works while the other rests. B) Individualized Strength ....

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  • Monday, May 16 - Mobility Monday

    Unglue Your Sticks!
    This is a great tip for mobilizing your lower legs to stay healthy on your runs and rows. ~Coach Cathie MONDAY
    A) 5 mins AB, row, run, ski erg Spealler as a group B) Individualized Strength Program BarbellWOD 3-Day - Day 1 5-3-1 3-Day - Day 1 C) Half-"Chelsea" 15 min EMOM: 5 pull ups 10 push ups 15 squats ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, May 14 - Member Menu Feature

    Saturday, May 14 - Member Menu Feature

    Bob & Maddi's Saturday morning breakfast: farm fresh eggs, freshly picked asparagus from their garden, bacon, and grape tomatoes. Yum!
    SATURDAY
    A) Spikeball! Spealler Dynamic Warm-up as a group B) 15 minutes to work on a skill of your choice C) 10 min AMRAP: 30 double unders 12 lunges Rest 5 minutes Adam's Alive Day 10 min AMRAP: 5 medball over shoulder 14 alternating DB snatches (7/arm) :20 L-sit 13 HSPU Today's second AMRAP is to honor Adam Hartswick's 4 fellow soldiers who lost their lives in Afghanistan on May 14, 2013. Today, we celebrate Adam's Alive Day. Here is more information on the 4 fallen soldiers: Cody Towse was a medic like ....

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  • CrossFit in State College - CrossFit Nittany - Friday, May 13

    Friday, May 13

    FRIDAY
    A) 5 minutes Z1 - run, ski, row, bike Crossover symmetry B) Individualized Strength Program: BBWOD 3 Day - Day 3 5-3-1 3 Day - Day 3 C) Some Friday the 13th torture... With a continuously running clock, complete 5 thrusters every minute: 0:00-5:00 use 75/45 5:00-10:00 use 95/65 10:00-15:00 use 115/85 Continue adding 20# every 5 minutes for as long as you are able. ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, May 12

    Thursday, May 12

    THURSDAY
    A) Run 800m (easy) 5 rounds of Cindy (easy pace) Down Dog as a group B) 15 minutes of handstand or HSPU practice C) 20 minutes @70%: sledgehammer to tire x 5/arm 50m prowler push 200m easy run or 250m easy row 4 wall walks suspension trainer hamstring curls x 15 ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, May 11 - Everyone loves The Gussy Dog

    Wednesday, May 11 - Everyone loves The Gussy Dog

    WEDNESDAY
    A) 3 rounds: Skip down and back 10 DB thrusters Carioca down and back 20 hollow rocks B) Individualized Strength Program: BBWOD 3 Day - Day 2 5-3-1 3 Day - Day 2 C) "Gus" 3 rounds for time: 25 KB Swings (32/24) 25 burpees
    ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, May 10 - Paleo Mayo Recipe

    Tuesday, May 10 - Paleo Mayo Recipe

    This mayo recipe is made from avocado oil--a heart healthy oil that is about 70% monounsaturated fats. These "good fats" help the body regulate cholesterol levels and increase the absorption of antioxidants and other nutrients. Every dollop of this mayo is so good for you act you can use it lavishly to upgrade the flavor (and nutrition!) of your meal. It is absolutely delicious in everything from homemade ranch and Caesar dressings to potato and chicken salads to fresh dips and sauces. Enjoy! Chris Kresser's Paleo Mayo Recipe
    2 egg yolks 1.5 C avocado or macadamia nut oil 1 Tbsp Dijon mustard 1/2 tsp salt 1/8 tsp white pepper 2 Tbsp lemon juice Directions: 1. All ingredients and ....

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  • CrossFit in State College - CrossFit Nittany - Monday, May 9 - Mobility Monday

    Monday, May 9 - Mobility Monday

    Real Life Mobility
    I recently worked with Svend on his shoulder mobility and guess what? There was a difference after we worked on his shoulders! As you can see in the before picture (above left), the mobility in his right shoulder is much different than the mobility in his left shoulder. The difference between arms can make doing anything overhead very difficult, especially all of the overhead movements that we do at the gym. So…MOBILITY WORKS!!! You just have to take the time to do it whether its ROMWOD or smashing on your tissues to work on your problem areas. Here is the mobility that I programmed for Svend to work on his shoulder mobility. We spent about 15 minutes together and ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, May 7 - Congratulations graduates!

    Saturday, May 7 - Congratulations graduates!

    Congratulations to all of our members graduating from Penn State this weekend! And, congratulations to Coach Aaron who is graduating from Lock Haven University this weekend! SATURDAY
    A) Coach Choice! B) In teams of 3, complete for time: Row 1600m (divided anyway) - one person must be in a plank, side plank or pancake split the whole time 20 wallballs each (20/14) - 10' target 40 unison sit ups (arms interlaced) 20 pull ups each (relay style) 40 unison KB swings (24/16) 3 x 200m sprint 40 squat cleans (155/105) (divided anyway) -one person must be in a plank, side plank or pancake split the whole time 20 unison burpees ....

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  • CrossFit in State College - CrossFit Nittany - Friday, May 6 - Tips for perfectly grilled vegetables

    Friday, May 6 - Tips for perfectly grilled vegetables

    It's grilling season! Here are some tips to help you grill up some veggies from Eating Well magazine. FRIDAY
    A) 3 rounds: 6 burpees 8 lunge with pass through 100m row/ski B) Individualized Strength Program BBWOD (3 Day) - Day 3 5-3-1 (3 Day) - Day 3 C) 2 rounds: 1:00 on/1:00 off (stations) Double Unders Push ups DB snatches Weighted plank AB cals ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, May 5

    Thursday, May 5

    THURSDAY
    A) 2 rounds: 8 powell raise/arm 8 external rotation/arm Barbell hip bridges x 10 GHD extensions x 10 (scale to supermans) B) 15 minutes to work on muscle ups or pull ups *transitions, kipping, strict C) "Helen" 3 rounds for time: Run 400m 21 KB Swings (24/16) 12 pull ups ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, May 4 - Member Menu Feature

    Wednesday, May 4 - Member Menu Feature

    Kate Geier rocks the pistols in class and on mountains...and knows how to whip up a healthy lunch. Here is how she describes what is in her food photo: Made night before - kale (massage with EVOO, splash of apple cider vinegar, salt, pepper), diced apple, diced cucumber, shaved almonds, pomegranate seeds, squeeze of lemon and add salt & pepper before eating. Can add chicken if desired. Smoothie is frozen strawberries and banana, vanilla almond milk, handful spinach, scoop of vanilla protein powder. Cheers! WEDNESDAY
    A) Row or AB or Ski - 5 min Banded hip stretches Banded arm stretches B) Individualized Strength Day BBWOD (3 Day) - Day 2 5-3-1 (3 Day) - Day 2 C) ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, May 3 - Meet Our New Member: Jack Craig

    Tuesday, May 3 - Meet Our New Member: Jack Craig

    Jack recently moved to State College to take a job with Penn State. He is a regular at our 6AM class. Get to know Jack... How did you hear about CrossFit Nittany?
    Well I was moving here from Illinois and used the Google Machine to find CrossFit gyms in State College.After looking at what I could find on programming, I emailed CrossFit Nittany to find what additional information was out there and it’s been a great fit. How do you spend your day?
    I work at Penn State in the athletics department doing event management; game day logistics – ranging from coordinating visiting teams/officials to parking to scoreboard operator etc. What do you do for fun? What are your hobbies?
    ....

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  • Monday, May 2 - Mobility Monday

    Calf Mobility
    I heard through the grapevine several people had sore calf muscles after completing the workouts this week. After running a particularly rocky trail race on Sunday I really needed this calf / lacrosse ball action too. Check out Kelly and his tips on how to work on ungluing your tissues! ~Coach Mary Ann
    MONDAY
    A) 3 rounds: 10-12 medball sit ups 20m OH carry L, R 10-12 single leg RDL with KB (5-6/leg) B) 3 min AMRAP: 5 G2OH (135/95) 8 burpees 3 min rest 3 min AMRAP: 8 KB Swings 8 step down box jumps Rest 3 min 3 min AMRAP: Row for calories Rest 6 minutes REPEAT ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, April 30 - Reminder! Active Recovery on Sunday!

    Saturday, April 30 - Reminder! Active Recovery on Sunday!

    ACTIVE RECOVERY SUNDAY: Ultimate Frisbee!! on May 1 at 2pm at Circleville Park. Feel free to bring friends and family members. Be there! SATURDAY
    A) Partner Medball Warm-up B) "Filthy Fifty" For Time: 50 box jumps (24/20) 50 jumping pull ups 50 KB Swings (24/16) 50 walking lunges 50 knees to elbows 50 push press (45/35) 50 back extensions 50 wallball shots (20/14) 50 burpees 50 double unders ....

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  • CrossFit in State College - CrossFit Nittany - Friday, April 29 - Get ready for this amazing chicken recipe!!

    Friday, April 29 - Get ready for this amazing chicken recipe!!

    Fasten your seatbelt and make this chicken recipe next week...wow. So simple. So delicious. It's from Juli Bauer of Paleomg. Enjoy!! FRIDAY
    A) 5 min Zone 1 - run/AB/Row/Ski easy B) Individualized Strength Program: Barbell WOD 3 Day - Day 3 5-3-1 - Day 3 C) On a running clock: 10 medball Curtis P's (pick up, lunge L, lunge R, over shoulder) Rest 1 min 10 min AMRAP: 2 muscle ups 4 HSPU 8 KB Swings Rest 1 min 10 medball Curtis P's ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, April 28

    Thursday, April 28

    THURSDAY
    A) 4 rounds: RFESS x 8/side @3010 Bulletproof shoulder reach x :15/side Floor wipers x 20 B) 40 min AMRAP @70%: 5 wall walks 50m OH carry L 10 no push up burpee box jumps 50m OH carry R 50 double unders 400m medball carry ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, April 27 - Member Menu Feature

    Wednesday, April 27 - Member Menu Feature

    This week, we take a look at Sky's weekly meal prep. She spends time on Sunday preparing her food for the week so she can stay on top of her nutrition. This is a great way to ensure she always has a healthy lunch or dinner at the ready. In the photo above, each meal consists of salmon, brown rice, and broccolini. Yum! WEDNESDAY
    A) 2-3 rounds: 10 light KB swings 5 ATYT 10-15 suspension trainer pike-ups Bulletproof shoulders B) Individualized Strength Day: Barbell WOD 3 Day - Day 2 5-3-1 - Day 2 C) 3 rounds: Run 400m 15 pull ups 30 push ups

    ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, April 26 - Meet Our New Member: Raylee Giles

    Tuesday, April 26 - Meet Our New Member: Raylee Giles

    Raylee can most often be seen at one of theevening classes. Get to know her... How did you hear about CrossFit Nittany?
    My cousin Stew Borst :) How do you spend your day?
    I work at Vairo Village leasing apartments & also work at Diamonds & Lace Bridal part time. What do you do for fun? What are your hobbies?
    I enjoy anything outdoors, crafting, planning my wedding, spending time with my family & now Crossfit! What is something most people don't know about you?
    I was a dancer (ballet,jazz & pointe)for years & miss it very much! TUESDAY
    A) 4 rounds: :30 hollow rock 10 barbell hip thrusts @20x1 8 KB windmills/side B) 5 rounds at 80-90%: AB ....

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  • CrossFit in State College - CrossFit Nittany - Monday, April 25 - Mobility Monday

    Monday, April 25 - Mobility Monday

    Straight Up, Overhead
    In the jerk, thruster, press, etc., your arms should finish in a straight line, with your back in that same line. If you have limited shoulder mobility and your back is straight (top photo), your arms will tend to point forward, which won’t allow you to support the weight overheard. To compensate, your lower back will tend to curve in to keep the weight over your feet (bottom photo). A good stretch to fix this is called the prayer pose. Find a platform about knee height ( i.e. box, coffee table, ottoman), put your elbows on it just enough that your head is nearly touching (top photo). With your arms straight forward and hands supporting each other, ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, April 23

    Saturday, April 23

    SATURDAY
    A) 3-5 minutes Double Under Practice Partner Medball Warm-up (with core) B) 25 minutes Individualized Program C) For Time: 25 AB Cals 50 KBS 100 Push ups 50 KBS 25 AB Cals ....

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  • CrossFit in State College - CrossFit Nittany - Friday, April 22 - Recipe: Chocolate Chunk Cookie Dough Bites

    Friday, April 22 - Recipe: Chocolate Chunk Cookie Dough Bites

    A quick and easy treat to try out this weekend from paleogrubs.com ! FRIDAY
    A) 2-3 rounds: Row/Ski 1 min :20 HS hold or 10m HS walk 10 light wall balls Spealler B) 25 minutes Personalized Program C) 5 rounds, work up to a heavy complex for the day: 3 Bear complex + 10 back squats (on 3rd bear complex) ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, April 21 - Member Menu Feature

    Thursday, April 21 - Member Menu Feature

    Kyle is a regular 6AM'er as well as a nutrition client working with Dan Lehman. He works for Penn State in Residence Life and lives in one of the dorms. Part of his job requires that he eat in the dining hall with students as well as shop at the campus convenience stores. He and Dan worked together to come up with food options that will allow him to make the best food choices possible in both the dining hall and convenience store so he can achieve his goals. Here is what his breakfast looks like on most days: coffee, banana (from the dining hall), 3 scrambled eggs (store bought & prepared in his apartment), and a Muscle Milk (purchased in the campus convenience store). Kyle is living ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, April 20

    Wednesday, April 20

    WEDNESDAY
    A) 10 min AMRAP: bear crawl down, inch worm back 15 jumping jacks spiderman crawl down, duck walk back 15 air squats Banded hip stretches, hamstring stretch with band B) 25 minutes Individualized Program C) 15 min EMOM: 1 - 12 alternating pistols 2 - 20/15 row cals 3 - :20 supinated chin-over-bar hold ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, April 19 - Meet Our New Member: Christina Zoll

    Tuesday, April 19 - Meet Our New Member: Christina Zoll

    Christina rarely misses a day at the gym and she's hit just about every class time we offer. Get to know Christina... How did you hear about CrossFit Nittany?
    I heard about CFN through my best friend Kate Baile What are you studying? What's your career plan?
    I am a senior graduating in May and I am going to be a Nurse in the US Army with hopes of getting stationed in Hawaii. What do you do for fun? What are your hobbies?
    For fun I love to eat, make, and try out different foods and restaurants. I am a total beach bum and love swimming, surfing, snorkeling, and scuba diving. I am a firm believer in retail therapy as well. What is something most people don't know about ....

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  • Monday, April 18 - Mobility Monday

    Given all the lunging and squatting we've been doing, unlocking the posterior chain is going to keep us all functioning. Here is Kelly Starrett talking about this in relation to deadlifts. Applies well... ~Coach Cathie MONDAY
    A) 5 minutes AB/Run/Row Bulletproof Shoulders B) 25 minutes Individualized Program C) 5 min AMRAP: strict pull ups Rest 10 minutes 5 min AMRAP: strict HSPU ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, April 16 - Delicious Dinner Option

    Saturday, April 16 - Delicious Dinner Option

    I made this short rib recipe from paleomg.com for dinner the other night and it was tasty! I served it with some roasted vegetables and sweet potatoes. ~Ann SATURDAY
    A) Spikeball Tournament! B) 25 minute Personalized Program C) Partner Workout! 3 Rounds Each: One partner rows 500m While partner is rowing, other partner does AMRAP of double KB cleans Rest 1:1 and switch Then, 100 pushups alternating Run 800m together twice from gym to Kissell and back ....

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  • CrossFit in State College - CrossFit Nittany - Friday, April 15

    Friday, April 15

    FRIDAY
    A) Partner Medball Warm up B) 25 minute Individualized Program C) For Time: 21-15-9 medball over shoulder pull ups ....

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  • CrossFit in State College - CrossFit Nittany - Thursday, April 14

    Thursday, April 14

    THURSDAY
    A) 10-15 minutes of Running Drills B) 25 minute Personalized Program C) 5 rounds: 50m lunge 20 row cals ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, April 13 - Member Menu Feature

    Wednesday, April 13 - Member Menu Feature

    On Matt Shaffer's dinner plate: spaghetti squash with ground beef and Simply Enjoy tomato sauce, chopped zucchini with Trader Joe's lemon pepper seasoning, and a glass of red wine. WEDNESDAY
    A) Warm-up: 5 min run/row/AB/ski + crossover symmetry or banded arm and hip stretches B) 25 minute Personalized Program C) 10 minute EMOM: 2-3 muscle ups (strictest possible) Work on transitions Work on pull-ups + dips (as a scaling option) ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, April 12 - Meet Our New Member: Lauren Blankenship

    Tuesday, April 12 - Meet Our New Member: Lauren Blankenship

    Lauren recently moved to the area with her boyfriend, Patrick Knox. They both usually attend evening classes. Get to know Lauren... How did you hear about CrossFit Nittany?
    I heard about CrossFit Nittany from by boy friend, Patrick. He moved here two months before I did, so he had already joined. I hadbeen doing CrossFit for a little over a year in Knoxville, TN. I have always been active in some way or another with sports, but was always bored with going to a traditional gym.I love the variety of workouts and the support CrossFit offers. How do you spend your day?
    I am an Independent Associate with LegalShield. I spend my day meeting with individuals, families, and business ....

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  • Monday, April 11 - Mobility Monday

    Improving Your Overhead and Front Rack Position
    Some people are not blessed with beautiful innate overhead or front rack positions (you know who you are!). One of the reasons these positions are hard is because of limited range of motion of the shoulder and lat. Here is a great shoulder and lat opener that I saw on The Functional Chiro Instagram feed (follow him @thefunctionalchiro). Start with a band about 6 feet up the rig (try an old green one). Loop your wrist in the band and step back into a full squat. Keep your back/chest more upright than I did in the video. Resist the band from pulling your shoulder forward for 30 seconds, then rotate your shoulder 5-10 times, keeping your ....

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  • CrossFit in State College - CrossFit Nittany - Saturday, April 9

    Saturday, April 9

    SATURDAY
    A) Partner medball warm up B) 25 minute personalized programs - most people will be on Day 3 BBWOD, Day 3 or 4 of 5-3-1, Day 3 Aerobic Capacity C) With a partner: 50 push press 100 toes to bar 150 wall balls 200 KB swings
    ....

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  • CrossFit in State College - CrossFit Nittany - Friday, April 8

    Friday, April 8

    FRIDAY
    A) 3 rounds: 1 min double unders KB arm bar x 5 reps (5 second hold) banded hip stretch (1 min/leg) B) 25 minute personalized program - most people will be on Day 3 of BBWOD, Day 3 or 4 of 5-3-1, Day 3 Aerobic Capacity C) For Time: AB 50 Cals 200m walking lunges
    ....

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  • CrossFit in State College - CrossFit Nittany - Wednesday, April 6 - Member Menu Feature

    Wednesday, April 6 - Member Menu Feature

    What 2016 Master's Regionals qualifier Tom Ring ate for lunch: Whole Life Challenge beef stew with brown rice. WEDNESDAY
    A) 15 min AMRAP: Staggered good mornings x 10/side "Hot Potato" BB landmines x 20 Bulletproof shoulders B) 25 minute personalized programs - most people will be on Day 2 of BBWOD, Day 2 or 3 or 5-3-1, Day 2 Aerobic Capacity C) 12 min EMOM: odd - 5-10 strict dips @21x1 even - 20 KB snatches (10L/10R) @13:00: 21-15-9 push ups KB SDHP
    ....

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  • CrossFit in State College - CrossFit Nittany - Tuesday, April 5 - Meet Our New Member: Daniel Song

    Tuesday, April 5 - Meet Our New Member: Daniel Song

    Daniel joined in January 2016 and usually hits up the afternoon classes. Get to know Daniel... How did you hear about CrossFit Nittany?
    I started CrossFit in July 2015 in Phoenixville, while I was doing a co-op. After returning to school, I wanted to continue with CrossFit. After a while of online searching and googling, I decided that CrossFit Nittany would be the best fit!
    What are you studying? What's your career plan?
    I am currently a senior at Penn State majoring in biomedical engineering. I still haven't decided what I want to do after graduation. What do you do for fun? What are your hobbies?
    I love to run. I was on the track and field and cross country ....

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  • Monday, April 4 - Mobility Monday

    Now that the Open is over, time to work on fixing up all those little aches and pains. I'm currently working through some hamstring issues on my left leg and those 55 deadlifts didn't help me out! Here is a video from Kelly on some flossing techniques I'll be giving a try over the next few days. ~Coach MaryAnn MONDAY
    Warm up 5 min Row/Run/AB/Ski then 10 min Down dog as group A) Personalized Section: Day 1 (25 min) BBWOD 3/5, 531, or Aerobic B) 12 min AMRAP: 10 pullups 10 burpees 10 row/AB/Ski cals

    ....

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  • Saturday, April 2 - Active Recovery Sunday Reminder!

    1,000 Steps Hike! Meet at the gym at 10:30am on Sunday, April 3 to carpool to the trailhead near Huntingdon, PA. A) 15 minutes of Spike Ball tournament as warm up B) 15 min AMRAP: 10 alternating split squat jumps :15 max effort squeeze on a plank bulletproof shoulders C) 15 minutes to work on learning to snatch with... Hang snatch x 1 up to 85%, then drop 20# and perform 2, 2, 2 D) Front Squat + Jerk: After 2 quick warm up sets, then every 2:30 for 10 minutes, perform: Front Squat + Jerk (2+1) x 4 sets; up to 80% of C&J E)Deadlift @60% 1RM Deadlift, 5, 5, 5, 5; rest 3:00 *this may be performed at a deficit if you can deadlift over 2x bodyweight with strict form ....

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  • CrossFit in State College - CrossFit Nittany - Friday, April 1 - Member Menu Feature

    Friday, April 1 - Member Menu Feature

    On Linda's Dinner Plate: c oleslaw with homemade mayo dressing; o rganic chicken thighs cooked with onions, mushrooms and garlic; and f resh cut baked sweet potato fries FRIDAY
    Since we didn't get to perform 15.5 as 16.5 last week, let's do it this week... CrossFit Open Workout 15.5 27-21-15-9 Row for calories Thrusters (95/65) Hahahaha, April Fool's Day! I'm just kidding... or am I. I guess you'll have to come in to train & find out!!! OK, OK fine... 21-15-9 row cals (40/25) thrusters (24/20) step down box jumps then rest as needed and run 10 minutes continuously at an easy pace ....

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  • Thursday, March 31

    A) 3 rounds at 80%: 5 min AB easy 2 min rest (TGU, mobility holds, crossover symmetry) B) Back Squat @30X1 5, 5, 5+; Rest 3:00 C) RFESS @3010 x 7-8 reps x 2 sets + For Time: 10 burpee muscle ups 100 double unders 10 wall walks 100 double unders 10 wall walks 100 double unders 10 burpee muscle ups ....

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  • Thursday, March 24 - Active Recovery

    16.5 will be announced tonight at 8PM! Join us for a viewing party following the 6:30PM Yoga Class. THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * Assault Bike (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be ....

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  • Wednesday, March 23 - #Repost Crossfit is a Cult. So what. By Bevin Hernandez.

    For those of you who may not have seen this awesome post by our member, Bevin Hernandez, it is definitely worth the read! Bevin has been a member since late December and is a regular at our 4:30PM class (even schedules it in her day so she doesn't miss it). I love hearing member success stories. Share yours with us too! ~Coach Ann WEDNESDAY
    A) Overhead Squat @30x1 x 3 reps x 5 sets; Rest 3:00 B) 4 rounds: 10 Overhead Squat (135/95) 3 Muscle-up + dip or 10 dips C) GHD sit ups x 15 reps x 2-3 rounds ....

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  • Tuesday, March 22 - Meet Our New Member: Jocie Bassler

    Jocie usually hits up the evening classes and jumped right in to participate in our IM Open as a member of Danny's Favorite. Get to know Jocie... How did you hear about CrossFit Nittany?
    I moved here recently from Lancaster where I trained at CrossFit Collective for the last three years.  I was looking for a box in the area and my friend Brett (from CFC) recommended CrossFit Nittany.  Good call, Brett! How do you spend your day?
    I'm a senior biological researcher with a small company that specializes in nanoparticle delivery of drugs and other compounds (mostly for the treatment of cancer). What do you do for fun? What are your hobbies?
    I play roller derby!  It has pretty much ruled ....

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  • Monday, March 21 - Mobility Monday

    Proper Warmups
    This week, we share some great information from Coach Robin Lyons of OPEX Fitness: Does your warmup set you up for success? Wait... Warm up? You mean I need to warm up? I still find it interesting when athletes know they "should" warm up... But end up just picking up the barbell or jumping on the rower to get to what they feel is "most" important... What does a good warm up do?
    1) enhances performance 2) prevents injury 3) mental readiness for workout How does it enhance performance?
    10-15min of light aerobic activity (rower, abike, run) ---> this increases blood flow and elevates core temperature, this gets hemoglobin in your blood starts to release oxygen more ....

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  • Thursday, March 17 - Active Recovery

    16.4 will be announced tonight at 8PM! Join us for a viewing party following the 6:30PM Yoga Class. THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative ....

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  • Wednesday, March 16 - Dinner Tonight

    Try this one on for size... Crispy Orange Beef from Juli Bauer of PaleOMG. WEDNESDAY
     A1) Ring rows x 8-10 @21x1 x 3 sets; rest :90 A2) Pistols x 8-10 alternating x 3 sets; rest :90 B) 5 min AMRAP at 80%: 6 candlestick to lever 30 double unders C) 3 min AMRAP: 8 step down box jumps 6 toes to bar Rest 3 min 3 min AMRAP: AB 8 cals 8 hang power cleans (115/75) Rest 3 min 3 min AMRAP: 1-arm DB/KB squat clean thrusters alternating (32/24) ....

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  • Tuesday, March 15 - Meet Our New Member: Matt Fry

    Matt usually hits up the evening classes and can always be seen with a smile on his face...like in the photo above. Get to know Matt... How did you hear about CrossFit Nittany?
    I have known about CF Nittany since I started doing Crossfit about 7 months ago, however at the time I was going to another box in town. I ran into a long time friend of mine whom some of you may know, his name is Tyler Young. He suggested I come check out Nittany and since then I haven't gone anywhere else to train. How do you spend your day?
    I spend most of day being Jake from State Farm. I work for a local agent in Bellefonte as an Account Manager. I am in charge of over 600 households in centre county and ....

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  • Monday, March 14 - Mobility Monday

    Post 16.3 Mobility – Smoked Shoulders
    First off, CONGRATULATIONS to everybody who surprised themselves in 16.3! I know that there were a lot of first bar muscle-ups and first Rx Open workouts this weekend. And because you all did so awesome, your shoulders are probably brutally sore. We did a lot of pulling with the snatches and bar muscle-up/pull ups so lets take care of them. This is a trap scrub. Our traps stabilize our shoulders and neck so taking care of them will not only help us in the gym with any overhead movements, but will also help those of us that have to sit at a desk most of the day. Take a lacrosse ball and put it under your trap and lift your arm up. Keeping your arm up ....

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  • Saturday, March 12

    A huge shout out to this crazy strong girl, Michelle Kracaw, for rocking a scaled 16.3, then deciding to try a bar muscle up just for fun. You guessed it, she did 3...and there were all strict bar muscle ups to boot! Way to go, Michelle!! SATURDAY
    First and foremost anyone is welcome to tackle 16.3. If you've put that one in your rear view and want to move on then... A) Build up to a moderate Power Clean in 15 minutes B) Death by Power Clean + Front Squat at bodyweight up to 12 minutes: Min 1 - 1 PC + 1 FS Min 2 - 1 PC + 2 FS Min 3 - 1 PC + 3 FS... C) Whole Life Challenge Workout 10 min AMRAP: 10 burpees 10 KBS 10 AB cals *WLC participants should perform part C, then A & B. ....

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  • Friday, March 11 - 16.3

    FRIDAY
    Rx
    Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Scaled
    Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb. ....

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  • CrossFit in State College - CrossFit Nittany - Active Recovery

    Active Recovery

    16.1 will be announced tonight at 8PM! Join us for a viewing party following the 6:30PM Yoga Class. THURSDAY A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice… it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be ....

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  • CrossFit in State College - CrossFit Nittany - Open Workout 16.1

    Open Workout 16.1

    FRIDAY **Since this workout is long and we only have space for a few people to be going at one time, please plan to arrive early to class to warm-up if possible.** WORKOUT 16.1 Rx Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Scaled Complete as many rounds and reps as possible in 20 minutes of: 25-ft. front rack walking lunge 8 burpees 25-ft. front rack walking lunge 8 jumping chin-over-bar pull-ups Men lunge 45 lb. Women lunge 35 lb. Masters Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees ....

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  • CrossFit in State College - CrossFit Nittany - Saturday

    Saturday

    SATURDAY **If you performed 16.1 on Friday, you can come in and do some active recovery and/or ROMWOD during class times today. Your legs and shoulders will thank you for taking it easy!** WORKOUT 16.1 Rx Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Scaled Complete as many rounds and reps as possible in 20 minutes of: 25-ft. front rack walking lunge 8 burpees 25-ft. front rack walking lunge 8 jumping chin-over-bar pull-ups Men lunge 45 lb. Women lunge 35 lb. Masters Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead ....

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  • CrossFit in State College - CrossFit Nittany - Mobility Monday

    Mobility Monday

    Congrats to everyone who completed 16.1! I thought this Mobility WOD video was perfect for recovering from all the overhead work this weekend. Kelly uses a lacrosse ball on the soft tissue of the shoulder to release trigger points and gain mobility. Give it a try, it’s easy and only takes a few minutes per shoulder. ~Coach MaryAnn MONDAY A) Power Clean + Jerk to a heavy single in 12 minutes B) 10 min EMOM: odd – toes to bar x 8-10 even – wall balls x 12-15 C) 3 rounds: 7 ground to OH (135/95) 20 calorie row at 90% Rest 1 minute, then: Hold :45 weighted plank Rest 2-3 minutes between rounds ....

    Read more
  • CrossFit in State College - CrossFit Nittany - Meet Our New Member: Mark Wooster

    Meet Our New Member: Mark Wooster

    Mark is a regular at the 12pm class with Coach Jen. He always brings his best effort and is seeing amazing results so far! Get to know Mark… How did you hear about CrossFit Nittany? My friend had been doing CrossFit for about a year and she said how much she liked it, so I had did some research on the internet and decided to give it a try. So I did and CrossFit Nittany was where it happened, now I have found a new passion. How do you spend your day? When not at CrossFit Nittany I’m a maintenance mechanic. What do you do for fun? What are your hobbies? For fun I enjoy the outdoors and doing OCR races such as Spartan races, Battle Frog Races, and numerous other races, with my wife and two ....

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  • CrossFit in State College - CrossFit Nittany - WLC Approved (All Levels) Chocolate Pudding Recipe

    WLC Approved (All Levels) Chocolate Pudding Recipe

    Try this recipe for a satisfying chocolate pudding treat! We’re on the home stretch now! Less than 2 weeks to go! WEDNESDAY A) Power Snatch +2 OHS: Build to a touch single in 10 minutes B) 20 minutes at 80%: AB 15 cals 1 rope climb Row 15 cals :20 L-sit 4 heavy medball to shoulders C) 3 rounds: 20m Farmer Carry Side plank with twist x 12/side ....

    Read more
  • CrossFit in State College - CrossFit Nittany - Active Recovery

    Active Recovery

    16.2 will be announced tonight at 8PM! Join us for a viewing party following the 6:30PM Yoga Class. THURSDAY A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice… it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. ....

    Read more
  • CrossFit in State College - CrossFit Nittany - 16.2

    16.2

    CrossFit Games Open Workout 16.2 Rx Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat ....

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  • CrossFit in State College - CrossFit Nittany - Saturday

    Saturday

    First and foremost anyone is welcome to tackle 16.2. If you’ve put that one in your rear view and want to move on then… A1) Bench Press @21×1 x 8-10 reps x 4 sets; Rest :90 A2) 1 leg RDL with barbell @3011 x 5-6 reps x 4 sets each leg; rest :30 between legs; :90 to switch back to Bench B) 3 rounds: 5 muscle ups/wall walks 15 burpee box jump overs (24/20) 15 GHD extensions/KB Swings C) AB 5 min easy, then get off and accumulate :60 FLR on rings x 3-4 rounds ....

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  • CrossFit in State College - CrossFit Nittany - Mobility Monday

    Mobility Monday

    Special ROMWOD Programming for the 2016 CrossFit Games Open Dubbed the Open Series, ROMWOD is releasing a special episode each week during the CrossFit Games Open that is geared toward getting you ready for and/or recovering from that week’s Open WOD. I used ROMWOD’s 16.1 routine the day after I performed the Open WOD and I think it helped to reduce the soreness I would have expected to experience. For 16.2, I used ROMWOD’s 16.2 routine prior to performing a redo of the Open WOD and I feel it better prepared me to push farther into the 4-minute periods than I got my first time around. You won’t find this special programming in the main programming section. ROMWOD, like the rest of the ....

    Read more
  • CrossFit in State College - CrossFit Nittany - Meet Our New Member: Ty Hollett

    Meet Our New Member: Ty Hollett

    Ty recently moved here from Tennessee to take a faculty position at Penn State. He usually attends class in the evening. Get to know Ty… How did you hear about CrossFit Nittany? When I first moved here in the fall, I worked out regularly at the YMCA. After about 5 months of going in, working out, and leaving, I saw a guy wearing a crossfit shirt and asked him about it. I had been curious about crossfit for years. We joked about never talking to anyone at the YMCA and he said that he spoke to more people at crossfit on his first day than he ever did at the Y. I went home, did some searching, and found CrossFit Nittany. The dude was totally right–I talked to more people on my first day at ....

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  • CrossFit in State College - CrossFit Nittany - Whole Life Challenge Final Days

    Whole Life Challenge Final Days

    The Whole Life Challenge ends this Friday, March 11! We’ll be taking measurements and retesting the workout on Saturday, March 12. If you are unable to make it to one of the Saturday classes, please talk with Ann or Jen to make alternate arrangements. HOME STRETCH! WEDNESDAY A) For time @80-90%: 100 AB cals 100 no push up burpees 100 sit ups 100 double unders B) Take 12 minutes to work up to a moderate power clean & push jerk ....

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  • CrossFit in State College - CrossFit Nittany - Active Recovery

    Active Recovery

    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice… it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should ....

    Read more
  • Thursday, March 10 - Active Recovery

    16.3 will be announced tonight at 8PM! Join us for a viewing party following the 6:30PM Yoga Class. THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative ....

    Read more
  • Wednesday, March 9 - Whole Life Challenge Final Days

    The Whole Life Challenge ends this Friday, March 11! We'll be taking measurements and retesting the workout on Saturday, March 12. If you are unable to make it to one of the Saturday classes, please talk with Ann or Jen to make alternate arrangements. HOME STRETCH! WEDNESDAY
    A) For time @80-90%: 100 AB cals 100 no push up burpees 100 sit ups 100 double unders B) Take 12 minutes to work up to a moderate power clean & push jerk ....

    Read more
  • Tuesday, March 8 - Meet Our New Member: Ty Hollett

    Ty recently moved here from Tennessee to take a faculty position at Penn State. He usually attends class in the evening. Get to know Ty... How did you hear about CrossFit Nittany?
    When I first moved here in the fall, I worked out regularly at the YMCA. After about 5 months of going in, working out, and leaving, I saw a guy wearing a crossfit shirt and asked him about it. I had been curious about crossfit for years. We joked about never talking to anyone at the YMCA and he said that he spoke to more people at crossfit on his first day than he ever did at the Y. I went home, did some searching, and found CrossFit Nittany. The dude was totally right--I talked to more people on my first day ....

    Read more
  • Monday, March 7 - Mobility Monday

    Special ROMWOD Programming for the 2016 CrossFit Games Open
    Dubbed the Open Series, ROMWOD is releasing a special episode each week during the CrossFit Games Open that is geared toward getting you ready for and/or recovering from that week's Open WOD. I used ROMWOD's 16.1 routine the day after I performed the Open WOD and I think it helped to reduce the soreness I would have expected to experience. For 16.2, I used ROMWOD's 16.2 routine prior to performing a redo of the Open WOD and I feel it better prepared me to push farther into the 4-minute periods than I got my first time around. You won't find this special programming in the main programming section. ROMWOD, like the rest of the ....

    Read more
  • Saturday, March 5

    SATURDAY
    First and foremost anyone is welcome to tackle 16.2. If you've put that one in your rear view and want to move on then... A1) Bench Press @21x1 x 8-10 reps x 4 sets; Rest :90 A2) 1 leg RDL with barbell @3011 x 5-6 reps x 4 sets each leg; rest :30 between legs; :90 to switch back to Bench B) 3 rounds: 5 muscle ups/wall walks 15 burpee box jump overs (24/20) 15 GHD extensions/KB Swings C) AB 5 min easy, then get off and accumulate :60 FLR on rings x 3-4 rounds ....

    Read more
  • Friday, March 4 - 16.2

    FRIDAY
    CrossFit Games Open Workout 16.2 Rx
    Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 ....

    Read more
  • Thursday, March 3 - Active Recovery

    16.2 will be announced tonight at 8PM! Join us for a viewing party following the 6:30PM Yoga Class. THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative ....

    Read more
  • Wednesday, March 2 - WLC Approved (all levels) Chocolate Pudding Recipe

    Try this recipe for a satisfying chocolate pudding treat! We're on the home stretch now! Less than 2 weeks to go! WEDNESDAY
    A) Power Snatch +2 OHS: Build to a touch single in 10 minutes B) 20 minutes at 80%: AB 15 cals 1 rope climb Row 15 cals :20 L-sit 4 heavy medball to shoulders C) 3 rounds: 20m Farmer Carry Side plank with twist x 12/side ....

    Read more
  • Tuesday, March 1 - Meet Our New Member: Mark Wooster

    Mark is a regular at the 12pm class with Coach Jen. He always brings his best effort and is seeing amazing results so far! Get to know Mark... How did you hear about CrossFit Nittany?
    My friend had been doing CrossFit for about a year and she said how much she liked it, so I had did some research on the internet and decided to give it a try. So I did and CrossFit Nittany was where it happened, now I have found a new passion. How do you spend your day?
    When not at CrossFit Nittany I'm a maintenance mechanic. What do you do for fun? What are your hobbies?
    For fun I enjoy the outdoors and doing OCR races such as Spartan races, Battle Frog Races, and numerous other races, with my wife ....

    Read more
  • Monday, February 29 - Mobility Monday

    Congrats to everyone who completed 16.1! I thought this Mobility WOD video was perfect for recovering from all the overhead work this weekend. Kelly uses a lacrosse ball on the soft tissue of the shoulder to release trigger points and gain mobility. Give it a try, it's easy and only takes a few minutes per shoulder. ~Coach MaryAnn MONDAY
    A) Power Clean + Jerk to a heavy single in 12 minutes B) 10 min EMOM: odd - toes to bar x 8-10 even - wall balls x 12-15 C) 3 rounds: 7 ground to OH (135/95) 20 calorie row at 90% Rest 1 minute, then: Hold :45 weighted plank Rest 2-3 minutes between rounds ....

    Read more
  • Saturday, February 27

    SATURDAY
    **If you performed 16.1 on Friday, you can come in and do some active recovery and/or ROMWOD during class times today. Your legs and shoulders will thank you for taking it easy!** WORKOUT 16.1 Rx
    Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Scaled
    Complete as many rounds and reps as possible in 20 minutes of: 25-ft. front rack walking lunge 8 burpees 25-ft. front rack walking lunge 8 jumping chin-over-bar pull-ups Men lunge 45 lb. Women lunge 35 lb. Masters
    Complete as many rounds and reps as possible in 20 minutes of: ....

    Read more
  • Friday, February 26 - Open Workout 16.1

    FRIDAY
    **Since this workout is long and we only have space for a few people to be going at one time, please plan to arrive early to class to warm-up if possible.** WORKOUT 16.1 Rx
    Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Scaled
    Complete as many rounds and reps as possible in 20 minutes of: 25-ft. front rack walking lunge 8 burpees 25-ft. front rack walking lunge 8 jumping chin-over-bar pull-ups Men lunge 45 lb. Women lunge 35 lb. Masters
    Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking ....

    Read more
  • Thursday, February 25 - Active Recovery

    16.1 will be announced tonight at 8PM! Join us for a viewing party following the 6:30PM Yoga Class. THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative ....

    Read more
  • Wednesday, February 24 - WLC Approved Chicken Salad

    Props go to Kate Geier for this simple recipe: chicken salad made with canned chicken, Trader Joe's salsa verde, olives, salt & pepper to taste. She recommends scooping it up with these plantain chips! Thanks for sharing this recipe, Kate! WEDNESDAY
    A) Front Squat x 2-3 reps x 4 sets; Rest 2:00 B) 4 sets: 5-8 dips @21x1 Rest :15 12-15 wall balls C) 12 minutes at 80%: Row 20 cals 10 V-ups or suspension pike ups Bear crawl 40m ....

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  • Tuesday, February 23 - Meet Our New Member: Lauren Beek

    During the fall semester, Lauren interned with us on Mondays during the 8AM class. She enjoyed her experience so much that she decided to join for the spring semester! Lauren attends a variety of class times depending on her schedule and always ends up leaving feeling better than when she walked in the door. Her positive attitude is contagious! Get to know Lauren... How did you hear about CrossFit Nittany?
    I heard of Crossfit Nittany through Penn State as an opportunity to be an intern. What are you studying? What's your career plan?
    I am majoring in Athletic Training and taking prerequisites for physical therapy. I plan on going to grad school for physical therapy and if ....

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  • Monday, February 22 - Mobility Monday

    Hamstrings Anonymous
    I have terrible hamstring mobility. There, I said it. The first step to fixing a problem is to admit you have it, and I think a lot of people have the same issue. At yoga and when doing near-daily ROMWODs, I cringe a bit when the forward folds get thrown in. Especially for the seated fold, I don’t think I get much out of it because it requires so much effort just to lean forward enough to stretch the hamstrings. For every other stretch, if you can get comfortable and let your body relax, the stretch will come. So, I came up with this little helpful pose: the banded seated fold. Wrap a band around your feet and shoulders. Depending on your height and flexibility, you ....

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  • Saturday, February 20

    SATURDAY
    A) Every 2 minutes for 16 minutes (8 sets) of Chin ups (weighted) x 2-3 reps @20x1 *Build over first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps. B) 5 rounds for time: 10/7 dips 15 step down box jumps 30 double unders ....

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  • Friday, February 19 - Dawn's Strawberry Shortcake Recipe*

    Strawberry Shortcake
    Cake
    2 cups Just like Sugar Table Top Sweetner (not baking) 2 cups Medium Shredded unsweetened coconut flake 6 Tbl. Arrowroot powder 1 tsp baking soda 1 tsp baking powder ½ tsp salt 1 cup thick unsweetened coconut milk 1 tsp vanilla extract ½ tsp almond extract 10 Large Egg Whites
    Preheat oven to 350 cut parchment paper circles to line 3 – 8in round cake pans
    In dry food processor fitted with the “s” blade, grind sweetener to a very fine powder
    Add the shredded coconut to the sweetener in the food processor, spin it for a minute until a very fine powder. Open lid, stir the bottom, replace the lid, and grind again until the powder is uniformly fine.
    To the ....

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  • Thursday, February 18 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, February 17

    WEDNESDAY
    A. 12 min EMOM: Clean x 2 reps *Build over the course of the 12 sets to today's heavy double. -Rest 3 min- B. 12 min EMOM: 10 KB Swings + 5 burpees or 5 HSPU -Rest 3 min- C. For 12 minutes: Row :30 for max meters at 90% -Rest :30 between rounds- ....

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  • Tuesday, February 16 - Meet Our New Member: Henry Margusity

    Henry is a regular at the 4:30PM class and often shows up early to work on some skills and drills. Get to know Henry... How did you hear about CrossFit Nittany?
    I heard about CFN for several years but it was Mary Ann Hanlon and Ann Lehman that brought me into CFN. The coaches are fantastic, Bryan is wonderful as a leader and the members are very supportive. I enjoy the team and competitive atmosphere of CFN. How do you spend your day?
    I am meteorologist with AccuWeather, Inc. I have been with the company for 29 years now. My main job is to analyze web traffic based on world-wide weather patterns. I also have a blog and do expert videos on extreme weather. I have been featured on the ....

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  • Monday, February 15 - Mobility Monday

    Shoulder Stretches
    Hi folks. As we get ready to participate in the CFN Open crazy fun, you can count on a workout or two that loads your shoulders. To prepare, make sure you are getting them opened up by stretching and rolling EVERY DAY!!! Here are two great stretches to incorporate into your routine. ~Coach Cathie MONDAY
    A. 12 min EMOM: odd: 3-5 muscle-ups/pull-ups even: 3 candlestick to lever @30x0 + 30 double unders B. CrossFit Games Open Workout 13.4: 7 min AMRAP: 3 Clean & Jerk (135/95) 3 Toes to Bar 6 Clean & Jerk 6 Toes to Bar 9/9, 12/12... ....

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  • Saturday, February 13

    SATURDAY
    A) Deadlift x 3 reps x 5 sets; Rest 2:00 Perform working sets at 80% of your 1RM deadlift. B) In teams of 3, complete 5 rounds each for time of: Row 500m 25 goblet squats or double-KB front squats 5 wall walks *Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds. ....

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  • Friday, February 12 - WLC Recipe Resource!

    Looking for more compliant recipes? Check out this recipe section on the Whole Life Challenge website. FRIDAY
    A) Front Squat x 3 reps x 4 sets; Rest 2:00 Perform working sets at 80% of your 1RM front squat. B) 3 sets @80/90/100% (focus on pacing): 50 double unders 20 burpees to 6" target 25 power snatch (75/45) Rest 4 min between sets ....

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  • Thursday, February 11 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, February 10 - Skill Day - Rowing!

    WEDNESDAY
    A1) 15 minutes of rowing drills alternating with a partner A2) Weighted plank: work up to heavy set for :30 during partner's row practices B) For time: 50 push ups Row 500m 50 push ups C) "1/2 hour of Power" Partner AB intervals for 30 minutes :25 on with :05 transition x 30 each alternating ....

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  • Tuesday, February 9 - Meet Our New Member: Amanda Homan

    Amanda usually rolls into the noon class and often shows up on Thursdays to work on various skills. Get to know Amanda... How did you hear about CrossFit Nittany?
    I heard about CFN from a bartender downtown quite a few years ago. I went in to have a drink, and she looked amazing. She had obviously lost some weight from the last time I had seen her. I asked her what she had been doing, and she pulled out a Crossfit Nittany business card. It took me a few years to actually sign up, but I knew that I wanted to end up there. How do you spend your day?
    What do you do for fun? What are your hobbies?
    I am no longer a student. Graduated in 2009 from Penn State. I am a dog trainer in the area. ....

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  • Monday, February 8 - Mobility Monday

    Ok, lets be honest CrossFit Nittany, how many of you despise pull ups? I’ll be the first to raise my hand… Crossover Symmetry to the rescue!! Using this system helps us activate the muscles in the back of our shoulders. It also trains our brain to use these muscle properly so that we can find that correct position better when we’re under the barbell or holding a pull up bar. I personally use the activation section of Crossover symmetry almost every day and my shoulders can tell a difference between the days that I use it and days that I don’t, particularly when there are snatches or pull ups in a workout. Pull ups and snatches are not my strongest movements so Crossover Symmetry is ....

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  • Saturday, February 6 - CrossFit Games Open & IM Challenge

    The CrossFit Games season kicks off on February 25, 2016 with the announcement of the first Open workout, 16.1. CrossFit Nittany will again be holding our Intramural Challenge, our community's way to participate in this global event. Watch for sign up sheets in the lobby on Monday and team assignments will be announced by mid-February. All members are encouraged to participate. The 5 weeks of the Open are guaranteed to be awe-inspiring, challenging, and personally fulfilling. You will not want to miss out on this experience! SATURDAY
    A) Spend 15 minutes working on a gymnastics skill of your choice. B) AB for 60 calories right into... 5 rounds for time: 15 HSPU 15 Deadlifts (light) 60 ....

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  • Friday, February 5 - WLC Recipe (all levels): Moroccan Grilled Salmon

    This is an easy and delicious salmon dish  from Mel Joulwan of Well Fed. Simply sub in lemon juice for the orange juice to make it WLC compliant for all levels. Enjoy! FRIDAY
    A) Take 15 minutes to complete the following work: Clean - Work up to a heavy single at 90% 1 RM C+J Then drop to 60% 1RM C+J for 2 sets of Max Effort Hang Power Cleans in 30 seconds B) 3 sets @80/90/100%: 20 cal row 15 squat cleans (135/95) 15 CTB pull-ups 25 step down box jumps (24/20) Rest 4:30-5:30 between rounds ....

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  • Thursday, February 4 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, February 3 - Meet Kiki Myshko, Spring Intern

    I am a senior Kinesiology student at Penn State. In high school I ran cross-country and track in the fall and spring, and swam in the winters. In college I ran to stay in shape my freshman year, until I found rowing and fell in love the minute I picked up an oar. I am excited to be an intern at CrossFit Nittany to get back into shape and learn as much as I can about the program. I would like to pursue a career as a physician assistant but never want to lose sight of my fitness and staying healthy. My goals are to become knowledgeable about personal training and weight lifting so that I could become a coach one day. WEDNESDAY
    A1) RDL x 3-4 reps @30x1 x 4 sets; Rest 1:30 A2) Push Jerk ....

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  • Tuesday, February 2 - Meet Our New Member: Patrick Knox

    How did you hear about CrossFit Nittany?
    Well after finding a place to live in Port Matilda that would fit me and my girlfriend Lauren’s needs, the next thing I did was look up all the Crossfit boxes in the area. After looking at the website, I felt that Crossfit Nittany was the right fit. How do you spend your day?
    I just took a new contract job with NRG doing Project Management and Project Controls. The project is converting the old coal plant in Shawville into a new Natural Gas plant that will be better for the environment, not to mention cheaper to run. What do you do for fun? What are your hobbies?
    Well both Lauren and I enjoy leading an active lifestyle, so we like to go hiking, ....

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  • Monday, February 1 - Mobility Monday

    Finding mobility imbalances with ROMWOD
    I've been doing ROMWOD 5-7 days each of the last several weeks. I went in to it knowing I was fairly mobile and I thought that I was pretty well balanced between my left and my right side. But, ROMWOD has demonstrated this is not the case. Sure, I am fairly mobile, but boy do I have some major differences between left and right. The Half Seated Frog pose in particular has made this perfectly clear; as it turns out, my right hamstring and my left outer hip are both very tight, making this pose on that side difficult. As GI Joe says, "knowing is half the battle." Now that I know my imbalances, I can work to correct them. For the next few weeks, ....

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  • Saturday, January 30

    SATURDAY
    Four sets of: A1. Front squat x 3-5 reps; rest :10 A2. Tall box jumps x 1.1.1.1.1 (rest 5-7 seconds between singles) Rest 3:00 B. For Time: 1000m Row Immediately followed by: 5 rounds of: 15 power snatch (75/55) 30 double unders ....

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  • Friday, January 29 - WLC Recipe (all levels)

    I make these meatballs every week as part of Dan's lunch salad. They are super easy and taste great warm or cold. I use a blend of ground beef and pork, but they are good as all pork or all beef. It's up to you! ~Ann REMINDER:
    WLC Potluck Event tonight at 7PM at CFN. All are welcome! Please bring a WLC compliant food to share. FRIDAY
    A) 3 sets @80/90/100%: Row 500m 25 chest-to-bar pull ups 20 thrusters (100/70) Rest 5-6 minutes between sets ....

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  • Thursday, January 28 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, January 27 - Meet Aaron McKinney, Spring Intern

    My Name is Aaron McKinney and I am currently a fifth year senior in my last semester at Lock Haven University doing my final internship here at Crossfit Nittany. While studying at LHU I have also competed on the varsity wrestling team over the last five years. Crossfit has become a huge passion in my life over the years and I have been participating as an athlete since my sophomore year of high school, starting by following the workouts on crossfit.com. The summer after my freshman year in college I finally got involved at a Crossfit Affiliate, named RAW Training in the Pittsburgh area and that’s where things started to really take off for me and my passion really began to grow. Upon ....

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  • Tuesday, January 26 - Meet Our New Member: Bevin Hernandez

    Bevin is a regular at the 4:30pm class and is loving every minute of her sweat sessions at CrossFit Nittany. Get to know Bevin... How did you hear about CrossFit Nittany?
    I never really considered myself an athlete, but I was on the cross-country team in high school and I also rode hunters (horses).  After I had kids I ended up in the cycle of just working and taking care of kids, and though I’d tried many times to start running/working out again, I found that I really needed that community/team aspect to the workout to be able to push myself at all. A colleague of mine started going to Railhouse in Altoona and really talked about how the community helped him, and I thought…well, maybe ....

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  • Monday, January 25 - Mobility Monday

    Overhead Squat Mobility
    If you are forced to use an extremely wide grip when Overhead Squatting and find it challenging to get in a good overhead position even when standing at the top of the squat, your upper back, chest and shoulders may be so tight as to not allow for good OHS movement. This video from Kelly (you can skip the first minute) describes some methods for working on your thoraic spine to loosen up your tight muscles. We usualy spend the first 5 minutes of yoga class doing much of the same movements he recommends in this video. Give it a try, especially after a long day sitting at your desk. ~Coach MaryAnn MONDAY
    Four sets: A1. Seated overhead press with DB x ....

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  • Saturday, January 23

    SATURDAY
    A) Take 20 minutes to work up to a 3RM deadlift. B) Work with a partner (one works, one rests) to complete four sets for max reps of: 1:00 row for calories 1:00 rest 1:00 jump squats 1:00 rest 1:00 strict pull-ups 1:00 rest 1:00 sit-ups 1:00 rest ....

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  • Friday, January 22

    FRIDAY
    A) Work up to a heavy Snatch single for the day. B) Work up to a heavy Strict Press single for the day. C) CrossFit Open Workout 13.1 17 minute AMRAP: 40 burpees 30 snatches (75/45) 30 burpees 30 snatches (135/75) 20 burpees 30 snatches (165/100) 10 burpees snatch amrap for remainder of time (210/120) ....

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  • Thursday, January 21 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, January 20 - WLC Approved Recipe (all levels)

    By now, you may be fighting your sweet tooth. Here is a raw brownie recipe that'll help. Be careful not to overdo it eating these! Everything in moderation and stay the course. As Bryan says, "the juice is always worth the squeeze!" WEDNESDAY
    A) Take 20 minutes to work up to a heavy Clean & Jerk single for the day. B) AB 50 calories for time. C1) Farmer Carry 50m x 2 sets C2) Side over arch x 6-10 reps/side x 2 sets C3) Medball twists x 10 x 2 sets ....

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  • Tuesday, January 19 - Meet Our New Member: Alanna Rudolph

    Alanna and her boyfriend, Sean, hit whatever class best fits their schedules. They've probably tried every class time we offer! Welcome to CrossFit Nittany, Alanna! How did you hear about CrossFit Nittany?
    I came to CrossFit Nittany for an orientation session about 4 years ago when I was a Freshman at Penn State and loved it. Unfortunately, as a "poor college kid", I was unable to afford membership. Fast-forward to November 2015 - Sean & I were looking for more intensity in our workouts. I remembered the kick-ass WOD Bryan put me through a few years back. So, we came to CrossFit Nittany and both of us were instantly hooked! How do you spend your day?
    I graduated from Penn State in ....

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  • Monday, January 18 - Mobility Monday

    Calf and Ankle Mobility Part 2: The Reckoning
    Call me lazy (among other things), but I’ve found that stretches that don’t require you to continuously exert yourself to hold a position are the most effective in actually getting you to stretch. Last time on Calf and Ankle Mobility , I mentioned testing your before and after mobility, well here is a simple way to do it, and a good, lazy stretch technique to get at it too. Find a bench and sit your butt on it such that only your butt is making contact (no hammies) and your legs can hang free. Put your feet parallel to each other and scoot them in until when your muscles are at rest, your heels are about an inch off the ground. Either ....

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  • Saturday, January 16 - Whole Life Challenge Kickoff!

    It's not too late to join in on this round of the Whole Life Challenge. Register here . Be sure to select team "CrossFit Nittany". SATURDAY
    A1) Dips x 3 reps @3010 x 4 sets; rest 1:00 A2) RDL x 3 reps @30X1 x 4 sets; rest 1:00 B) WLC Baseline Workout 10 min AMRAP: 10 burpees 10 KBS 10 AB cals ....

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  • Friday, January 15

    FRIDAY
    A) Clean + 2 Jerks Work up to 82.5% of 1RM clean and jerk Then, perform 5 sets of 1 complex; Rest 2:00 between working sets B) 3 rounds @80/90/100%: Row 400m 12 burpees over erg 25 toes to bar 25 wall balls (20/14) Rest 3-4 minutes between rounds ....

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  • Thursday, January 14 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, January 13 - Whole Life Challenge Approved Recipe (all levels)

    Slow Cooker 3-Bean Chili
    Ingredients:  
    1 lb ground turkey or beef 1 small onion, chopped 1 28oz can diced tomatoes 1 16oz tomato sauce 1 4.5oz can chopped chilies 1 15oz can chickpeas, undrained 1 150z can black beans, undrained 1 15oz can red kidney beans, undrained 2 Tbsp chili powder Directions: Brown meat and onion in a medium skillet over medium high heat until cooked through. Drain any fat remaining and transfer to a slow cooker. Add the beans, chilies, chickpeas tomatoes, tomato sauce and chili powder mixing well. Cook on high for 6-8 hours. Enjoy! WEDNESDAY
    A1) Push Press x 3 reps x 4 sets; rest 1:30 *Try to add 5# over last week A2) Pistols x 5-7/leg x 4 sets; rest 1:30 B) ....

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  • Tuesday, January 12 - Meet Our New Members: Mark Maney & Kendra Black

    Mark & Kendra are regular 5am-ers, but hit yoga and Open Gym as often as they can. How did you hear about CrossFit Nittany?
    After years of lifting and running, we felt like we hit a plateau so we decided to research crossfit and crossfit gyms. CrossFit Nittany just seemed like the right fit. How do you spend your day?
    We both work for University Orthopedics Center. Mark is a Physician Assistant and Kendra is an X-ray technologist. What do you do for fun? What are your hobbies?
    We like to travel, spend time with our families, and stay active. Mark enjoys playing golf and Kendra enjoys running. What is something most people don't know about you?
    That Mark can quote almost every ....

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  • Monday, January 11 - Mobility Monday

    Squat Mobility
    Whether you are doing BBWOD or class, our squats are getting heavier and we need to be opening up to prepare for them! These are good warm-ups and make sure you use the new ROMWOD set up to get enhanced stretching and mobility. You will be less sore and generally better at all things! ~Coach Cathie MONDAY
    3 min AMRAP @80%: 7 wall balls 2 muscle ups or 5 dips 10 calorie row Rest :60 3 min AMRAP @85%: 5 power cleans (135/95) 5 burpees 25 double unders Rest :60 3 min AMRAP @85%: 1 min alternating DB snatches 1 min C2B pull ups 1 min AB cals Rest 2:30 Repeat - beat your score from the first time through! ....

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  • Saturday, January 9

    SATURDAY
    A) Clean + 2 Jerks: Work up to 80% of 1RM Clean & Jerk Then, perform 5 sets of 1 complex (1 Clean + 2 Jerks); rest 2:00 between sets B) 5 sets for times: 10 1-arm DB snatch + 2 lunge steps w/DB overhead 15 pull ups Run 400m/Row 500m/AB cals 25/20 Rest 3-4 minutes between sets ....

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  • Friday, January 8

    FRIDAY
    4 sets at 90%: 1 min toes to bar Rest :45 1 min step down box jumps (24/20) Rest :45 1 min KB swings (32/24) Rest :45 1 min row cals Rest 2 min ....

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  • Thursday, January 7 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, January 6 - Whole Life Challenge

    Get 2016 started off right by participating in the Whole Life Challenge starting on January 16, 2016. It's an 8-week challenge that includes nutrition, sleep, hydration, mindfulness, exercise & mobility components. Several coaches have participated in this challenge before, so please talk to Bryan, Ann, Jen, Cody, or Dan if you have specific questions. This challenge is definitely worth trying out! Register online here . Be sure to join the team "CrossFit Nittany" after you register. We'll be posting more information about this challenge on Facebook and around the gym leading up to the start on January 16. WEDNESDAY
    A1) Push Press x 3 reps x 4 sets; Rest :30 A2) Pistols x 4-6/leg x ....

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  • Tuesday, January 5 - Meet Our New Member: Shelby Kline

    How did you hear about CrossFit Nittany?
    My crazy crossfit mom, Eileen How do you spend your day?
    Sales Manager at the Best Western Plus What do you do for fun? What are your hobbies?
    Eye guzzling Netflix & napping with my cat What is something most people don't know about you?
    I like to collect vinyl records TUESDAY
    A) Back Squat: Work up to 70% of your 1RM back squat Then, perform 4 sets of 5 reps at 20X1; rest 2:00 between sets B) Every 6 minutes for 4 rounds: 5 TnG power snatch 8 burpees AFAP :35 AB sprint hard ....

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  • Monday, January 4 - Mobility Monday

    The Poster Hall and Overhead Tissue Smash
    Sometimes, “mobility on your own” is written into the warm up. This gives us the chance to work on whatever muscle group we need to get ready for the workout but sometimes, this results in a “Uhhhhhh, what should I do for mobility” moment? Lucky for us, in addition to our awesome coaches whom you can always ask for suggestions, we have mobility posters! Above the kettlebells are posters that have lots of mobility suggestions based on movement patterns. So if we are overhead squatting in the workout, picking a mobilization from the overhead/pressing poster is a great option. Checking out these posters on free-range mobility days are a great way to ....

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  • Saturday, January 2

    SATURDAY
    A) Deadlift: Work up to 85-90% of your 1RM deadlift for a triple. Drop weight by 40-50# and perform 2 sets of 5 reps; Rest 2:00 B) 3 rounds for time: 20 pull-ups 40 box jump overs (20/16) ....

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  • Friday, January 1 - Happy New Year!

    Reminder: 
    The first class today will be at noon. FRIDAY
    A) 4 rounds at 90%: 1 min burpees Rest :45 1 min air squats Rest :45 1 min power clean singles (50% 1RM) Rest :45 1 min double under Rest 2 minutes ....

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  • Thursday, December 31 - Active Recovery & New Year's Eve Hours

    CrossFit Nittany will be open until 2PM today with Endurance Class at 6AM and Open Gym at 12PM.
    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for ....

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  • Wednesday, December 30

    WEDNESDAY
    A) Power Clean: Work up to 70-75% of your 1RM power clean and perform 5 sets of 3 reps; rest 2:00 B) 10 minutes at 80%: 5 muscle ups or man-makers 3 wall walks 8 step down box jumps (30/24) Rest 5 min 10 minutes at 80%: 25m 1-arm OH carry per arm :20 L-sit 10m handstand walk or :15 handstand hold ....

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  • Tuesday, December 29 - Meet Our New Member: Sara Bordack

    How did you hear about CrossFit Nittany?
    My boyfriend Adam Hartswick told me about CrossFit Nittany. I think there was a fundraiser done for him or some of the members of CrossFit Nittany had helped him after he lost his legs above the knees while serving as an Army Combat Medic in Afghanistan, and he had great things to say about this place. How do you spend your day?
    I graduated from Penn State and am currently a preschool teacher at Park Forest Preschool! I'm the lead teacher for the 4-5 year old class and it keeps me on my feet, but I'm always having a fun time at work and find my job very rewarding! What do you do for fun? What are your hobbies?
    I love being outdoors, taking ....

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  • Monday, December 28 - Mobility Monday

    ROMWOD
    CrossFit Nittany is pleased to announce that we have subscribed to ROMWOD, an online resource that helps boost performance, optimize range of motion, and accelerate recovery. Using ROMWOD is easy and customizable; you can follow the programmed version of ROMWOD (released a week at a time) or you can customize your journey for what fits your needs. There are a two ways to utilize this new resource. The first is to visit Jen's massage studio upstairs on the 102 side of the gym. There is a TV hanging on the wall and there will be an iPad signed into ROMWOD from which you can project the movements. Consider dropping in to the space before the day's workout or hang out after your ....

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  • Saturday, December 26

    SATURDAY
    A) Alternate with a partner to complete 4 sets each at 90%: 1 min T2B 1 min rest 1 min wall balls (20/14) 1 min rest 1 min KB swings (24/16) 1 min rest 1 min row cals 1 min rest Rest 2 min after each round ....

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  • Friday, December 25

    There are no scheduled classes today. However, please check Facebook for last minute Open Gym opportunities that might pop up throughout the day. ....

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  • Thursday, December 24

    We'll be open from 6am-2pm today. Organized classes are at 6AM, 9AM, and 12PM. THURSDAY
    "12 Days of Christmas" 1 Lap (Run 200m or Row 250m) 2 Snatches 3 Thrusters 4 Muscle-Ups or Wall Walks 5 Burpees 6 Toes to Bar 7 Chest-to-Bar Pull-Ups 8 Kettlebell Swings (24/16) 9 Box Jumps (24/20) 10 Handstand Push-Ups 11 Ground to Overhead 12 Man-Makers (55/35) Perform as the song is sung... ....

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  • Wednesday, December 23 - Holiday Schedule

    We'll be open on December 24 from 6am-2pm. Stop in for a special Santa WOD! We'll be closed on December 25. WEDNESDAY
    A) Push Press + Push Jerk (2+2) Work up to at 70-75% of your 1RM clean & jerk for the push press + push jerk complex. Then, perform 5 sets of 2 push press + 2 push jerks; rest 2:00 B) 8 min AMRAP @80%: 3 burpee bar muscle ups or 1 rope climb 10m HS walk or :15 HS hold 4 power clean singles Rest 5 min 8 min AMRAP @80%: 50m 1-arm Farmer walk each arm 2 rounds MD KB lunges 5 wall walks ....

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  • Tuesday, December 22 - Meet Our New Member: Maggie Takach

    How did you hear about CrossFit Nittany?
    I was part of a box in Houston Texas for 3 years. I took a 2 year hiatus from Crossfit and moved to PA during that time. Recently I decided to get back on the Crossfit horse. A fellow Co-worker Liz (Soroka) mentioned she did Crossfit in passing so I stalked her and asked her where she went and how she liked it. She of course raved about Crossfit Nittany. I checked it out and liked the vibe of the box! One week in, I am enjoying myself! I forgot how much I loved doing WODs. How do you spend your day?
    I work in the Marketing Department at AccuWeather. I am also a fulltime Mom/Wife to a 22-month old Samantha and hubby Jay. What do you do for fun? ....

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  • Monday, December 21 - Mobility Monday

    Scapular & Neck Mobility
    Shoulder and neck mobility are near and dear to me. In the last year I've developed some bulging disks in my neck and now I deal with sore and tight neck muscles all the time. The foam roller, lacrosse balls and stretching really help me feel better. I love this video as it works on the shoulder and neck. Give it a try and see if you feel better too! ~Coach MaryAnn MONDAY
    3 min AMRAP @80%: 6 chest to bar pull ups 12 wall balls (20/14) 40 double unders Rest 2 min 3 min AMRAP @85%: 8 toes to bar 10 burpees 15 AB cals Rest 2 min 3 min AMRAP @85%: 1 min row cals 1 min step down box jumps (24/20) 1 min KB clean & OH (:30/arm) Rest 4 min REPEAT Beat your ....

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  • Saturday, December 19

    SATURDAY
    A) Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on. Examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc. B) Four sets of 3-minute AMRAPs of either: "Cindy" 5 pull ups 10 push ups 15 air squats OR "Mary" 5 HSPU 10 pistols (alternating) 15 pull ups Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed. ....

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  • Friday, December 18

    Congratulations
    to our members graduating from Penn State this weekend! FRIDAY
    A) Complete 4 rounds of: 1 min row cals 1 min rest 1 min burpees 1 min rest 1 min double KB cleans 1 min rest 1 min AB cals Rest 2:30 ....

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  • Thursday, December 17 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, December 16

    I've gone to this simple salmon recipe several times over the past few months when I haven't wanted to eat the leftovers in our fridge and needed a quick replacement meal. It takes only a few ingredients and you don't even have to wait for the oven to heat up before you start cooking it! If you try it, let me know what you think. ~Ann WEDNESDAY
    Spend part of your warm-up practicing push press + push jerk. Build up to 65% 1RM clean and jerk for the push press + push jerk in A). A) 4 rounds: 2 push press + 2 push jerks (at 65% 1RM CJ) 3 rounds multidirectional KB lunges 4 KB TGU :20 L-sit rest 3 min after each round B) "Annie" 50-40-30-20-10 double unders sit ups ....

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  • Tuesday, December 15

    TUESDAY
    A) Back Squat: Work up to 70-75% of your 1RM back squat. Then, perform 4 sets of 3 reps at 20x1. Rest 2:00 between sets. B) Every 6 minutes for 4 rounds: 4 TnG power snatch 5 burpees AFAP :25 AB sprint hard Rest walk, plank, mobilize during rest periods. ....

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  • Monday, December 14 - Mobility Monday

    Calf and Ankle Mobility Part 1
    Have trouble keeping your feet flat on the floor during squats? Toes flaring out when you run or walk? You might have tight calves and Achilles tendons. A quick stretch is to use the small angle blocks by the sink in 102. A more thorough way is to smash those tissues using a lacrosse ball in between your calf muscles and the floor, or the band and barbell technique that Kelly illustrates in this video . Be sure to test your before and after flexibility using the angle blocks to see how your mobility has improved. It’s much easier to stay mobility-motivated if you’ve got proof that it’s making a difference! Get smashing! ~Micah MONDAY
    3 min AMRAP @80%: 2 ....

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  • Saturday, December 12

    SATURDAY
    A) Conventional Deadlift: Work up to 80% 1 RM deadlift for a triple Drop weight by 40-50# and perform 5 reps x 2 sets; rest 2:30 between sets B) In teams of three, with only one work station per team, and only one partner working at a time: Complete as many wall balls shots as possible in 6 minutes. Rest/Transition 1 minute. Row for as many calories as possible in 6 minutes. Rest/Transition 1 minute. Accumulate 6 minutes of side planks. ....

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  • Friday, December 11 - CFN Holiday Party Tonight!

    Join us tonight at 7PM for the annual CFN Holiday Party! Bring a dish to share as well as a wrapped inexpensive gift if you'd like to participate in the White Elephant Exchange. FRIDAY
    Work with a partner to complete 4 rounds each of: 1 min AB cals 1 min rest 1 min HR push ups 1 min rest 1 min KB swings (32/24) 1 min rest 1 min double unders 1 min rest Rest 3 minutes after each round ....

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  • Thursday, December 10 - Active Recovery

    The Paradox that is CrossFit.
    By Don Page, Owner/Therapist, DFP Counseling Services Paradox: “A statement that seems contradictory or absurd but is actually valid or true.” Check your ego at the door. A phrase that seemingly permeates the sport of CrossFit. So, what exactly does it mean to check your ego at the door? I’m going to give you my best supposition. Being a thinker and a feeler, both at depths that scare even me sometimes, I’ve come to the conclusion that our egos, if we are to believe that they exist, are proverbial double-edged swords. Suppose we were to view the ego in concrete black and white terms, and leave it at the door as we enter the gym. Where would we summon the ....

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  • Wednesday, December 9 - Guess the Member

    Month and year you started CrossFit?
    Dunno. Sometime in 2013 though you wouldn’t know it by my 50 First Date mentality where every day is brand new (keeping it fresh)! I think I blocked out those first few months in a haze of exhaustion & muscle soreness & my work travel continues to make my attendance sporadic…but as difficult as it is to show up sometimes, I never regret it, and always leave feeling a thousand times better than when I arrived. What is your biggest CrossFit strength and biggest CrossFit weakness?
    T-Rex don’t chaturanga…or do pullups or handstand push-ups. Being tall, tackling rowing & wall balls are in my wheelhouse…and generally enjoy cardio AMRAP ....

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  • Tuesday, December 8 - Meet the Coach: Bien Concepcion

    Sport(s) or fitness background:
    High School: 1 season of football (freshman year), 3 years of track and field (50m, shotput, discus) College: Ran recreationally, nutrition and strength training courses Post college: 4 half-marathons, 1 10-miler, ran regularly CrossFit Strength: 
    Double-unders, rowing, tire flips, deadlifts, and pull-ups. CrossFit Weakness:
    Flexibility, snatching and overhead squat. The best part of CrossFit Nittany: 
    I really love the people. We have a wonderful, supportive community of members and I really enjoy spending time with them both inside and outside of the box. Fran or Helen? 
    Helen! TUESDAY
    3:00 AMRAP at 80% 5 unbroken C2B chin ups 30 double unders 10 ....

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  • Monday, December 7 - Mobility Monday

    With the holidays upon us and the end of the year festivities, we may not even realize how much we are adding to our own stress levels. While you are making all these great choices to exercise and be fit, don't forget about rest. Bodies and minds need restoration! Make sure you are listening to your body and backing off and resting as required. The most fundamental way of rest is getting quality sleep at night. This short article reviews things you may already know, but it is a good reminder of how to set yourself up for a good night of rest. ~Coach Cathie MONDAY
    A) Front Squat: Work up to 80% 1RM front squat, then perform 2 reps @20x1 x 5 sets Rest 2:00 between sets. B) Every 6 ....

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  • Saturday, December 5

    SATURDAY
    A) Sumo Deadlift: 5 @70-75% 3 @80-85% 1@90-95% 5 @75-80% 3 @85-90% 1 @95-100% Rest 2 minutes between sets B) Teams of three must complete a total of 4 sets each as quickly as possible of: Row 500m 5 hand release push ups 10 hang power snatch (75/55) 5 hand release push ups 10 hang power snatch (75/55) 5 hand release push ups 10 hang power snatch (75/55) Run 400m or 30/25 AB cals ....

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  • Friday, December 4

    FRIDAY
    Work with a partner to complete 4 rounds each of: 1 min row cals 1 min rest 1 min no push up burpee box jumps (20/16) 1 min rest 1 min step down box jumps (24/20) 1 min rest 1 min AB cals 1min rest rest 3:00 ....

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  • Thursday, December 3 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, December 2 - Guess the Member

    Month and year you started CrossFit? 
    November 2012 What is your biggest CrossFit strength and biggest CrossFit weakness?
    Strength: Anything that requires resting or thrusters (aka humpies) Weakness: PVC pipes, brooms, and motorcycles Advice for someone new to or thinking about starting CrossFit: 
    Just do it already. The people here are very loving. What do you like best about CrossFit Nittany? 
    I love when my buddy, Ev, visits and we go on adventures out back, then ignore our people when they call us to come back. When I’m not CrossFit-ting, I’m: 
    Up in the office, laying in a pool of sunshine or under a desk. I’m also probably floating some air biscuits and stinking up the joint. ....

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  • Tuesday, December 1 - Weightlifting Seminar

    Need to improve your Snatch and Clean & Jerk? Whether you are an experienced weightlifter or a beginner, this seminar is for you. Join us and Josh Arcona to brush up on your technique and prepare for our in house PR Challenge in January! It's happening this weekend on Saturday, December 5 from 12-4pm. It's $20 for members, $30 for non-members. Click here to register. TUESDAY
    3 min AMRAP at 80-85%: 7 chest to bar pull ups 35 double unders 9 good mornings with plate Rest 3:00 3 min AMRAP at 80-85% 6 step down box jumps (30/24) 5 toes to bar 4 thrusters (95/65) Rest 3:00 3 min at 80-85%: 1 min KBS (24/16) 1 min wall balls (20/14) 1 min row for calories Rest 5:00 3 min AMRAP at ....

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  • Monday, November 30 - Mobility Monday

    WAKE UP YOUR BUTT!
    One of the best warm up exercise you can do before any type of squatting are monster walks and monster squats. When done correctly, these exercise turn on your butt muscles (gluteus medius and maximus). Turning these muscles on can help prevent injury and also be used as rehab exercises for people with hip and knee injuries to increase glute strength and knee stability. First, Monster Walks … Wrap a small band or blue fuzzy band just above your knees, parallel with your feet. Then reach your butt backwards lowering into about a ¼ of a squat. Then walk forward heel to toe while keeping tension in the band and keeping your knees tracking directly over the feet. I ....

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  • Saturday, November 28

    SATURDAY
    A) Sumo Deadlift: 6 @65-70% 4 @75-80% 2 @85-90% 5 @75-80% 3 @85-90% 1 @92-97% Rest 4:00 between sets. Use that time to work on appropriate skill work on the rings: muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc. B) 3 rounds for times: 20/15 AB cals 20 DB snatches (55/35) 20/15 AB cals rest 3-4 minutes between sets ....

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  • Friday, November 27

    In a food coma? Row it off today! FRIDAY
    A) 10 rounds: :90 on/:90 off on rower Rest 5:00 Repeat ....

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  • Thursday, November 26 - Happy Thanksgiving!

    THURSDAY
    "12 Days of Thankfulness" 1 - 100m run 2 - burpee box jump overs 3 - push-ups 4 - toes to bar 5 - burpees 6 - DB ground to overhead 7 - sit-ups 8 - split squat jumps 9 - KBS 10 - shoulder to overhead 11 - goblet squats 12 - pull-ups ....

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  • Wednesday, November 25

    Thanksgiving Day Schedule Reminder:
    6:00AM, 9:00AM, 11:00AM WEDNESDAY
    A) Clean: work up to 95% of 1RM clean and jerk, then drop 25# and do 1, 1 B) "Fran" 21-15-9 Thrusters (95/65) Pull-ups ....

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  • Tuesday, November 24

    TUESDAY
    A) Tall Snatch + Hang Snatch x 6 sets; Rest 1:30 B) Back Squat x 5 reps @20x1 @77-82% of 1RM x 5 sets; Rest 2:30 C) Yates Row x 10 reps @1010 x 3 sets; Rest 1:30 + 20 minutes, not for time (easy pace): Standing box jump x 5 Sorenson hold (weighted) x :30 AB 30 cals FLR on floor x :45 Standing alternating bicep curls x 16-20 ....

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  • Monday, November 23 - Mobility Monday

    An Injury, Lessons (Re)Learned, and the Pec Smash
    The past couple months have been bad for me with respect to an injury. While doing “JT” at the beginning of October, I strained my pecs doing dips while fatigued. I rested a bit that week. At the end of the week, our workout included 10 rounds of two muscle-ups. Though my pecs were a little sore, I pushed through a few rounds of muscle ups and in the fifth round, caught a muscle up really low and pulled my right pec badly; the pain was sufficient to cause me to quit the workout entirely. Ten days later, we did some bench press work and yep, you guessed it, I reinjured my right pec. Four days later, more muscle ups and while they felt a ....

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  • Saturday, November 21

    SATURDAY
    A) Jerk (from the rack) x 2 reps x 4 sets; Rest 2:00 B) In teams of 2 or 3, alternate whole rounds to complete 4 each of: 500m row 5 man makers 10 burpee box jump overs ....

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  • Friday, November 20 - Thanksgiving Turkey Recipe

    This is our go-to turkey recipe when we host Thanksgiving Dinner. This recipe has never failed us. If you're hosting this year and are looking for a turkey recipe that will "wow" your guests, give this one a try. Enjoy! ~Coaches Dan & Ann FRIDAY
    A) Sumo deadlift: 6, 4, 2, 6, 4, 2 Try for slightly heavier weights in second wave Rest 4:00 between sets. Use that time to work on appropriate skill work on the rings: muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc. B) 3 rounds for unbroken sets: 20 OHS 20 pull ups *rest as needed to go unbroken again in same time frame ....

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  • Thursday, November 19 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, November 18 - Guess the Member

    Month (if you know it) and year you started CrossFit? 
    December 6, 2012 What is your biggest CrossFit strength and biggest CrossFit weakness?
    Strength = Things that are good for long arms: deadlifts, rowing, double unders Weakness = Things that are bad for long arms: pull ups, bench press, thrusters Advice for someone new to or thinking about starting CrossFit:
    Stop thinking about it and just try it! You've read articles and think you know what CrossFit is about, but you don't. Come to a class and see for yourself! And for those who are new, don't be discouraged by what you see others doing. Everyone has to start somewhere! What do you like best about CrossFit Nittany?
    The ....

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  • Tuesday, November 17 - Meet Our New Member: Kyle Shoulders

    Kyle usually hits the 6AM class to get his WOD on before his ( sometimes crazy) day really gets going...and, he always brings this smile. Get to know Kyle: How did you hear about CrossFit Nittany?
    I became interested in CrossFit because I had recently gotten back into running and was looking to mix it up a bit. Just moving to this area, I did not know much about what was out there, so decided to try the closest one to me! I am really enjoying the workouts and the people at CFN! How do you spend your day?
    Most of my day is spent working at Penn State University as a Residence Life Coordinator. I just moved to Happy Valley from Erie, PA where I previously worked at Penn State Behrend in ....

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  • Monday, November 16 - Mobility Monday

    Text Neck
    So we've all heard of text neck, how about a sore neck from sitting all day? Or as Kelly calls it in this YouTube video "The neck of a desk warrior poet". I've picked this topic since it is something that I have problems with and I regularly do the first two movements he outlines in this video. Here is a summary of the 6 minute video:
    He describes the changes that happen in your neck and muscles with bad posture and rounded shoulders.
    The movements he demonstrates can help/alleviate headaches, TMJ and pain in the scaplula area. I have the scapular pain he descripes in the video from sitting at my desk all day.
    The first movement is to help open up your neck, this ....

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  • Saturday, November 14

    SATURDAY
    A) Sumo Deadlift: work up to 80%, then perform 1 set of 3 reps at 80% Then, drop 40-50 lbs and perform 2 sets of 8 reps B) In teams of two, move through 5 stations trying to score as many reps/points as possible in the following movements (each partner will cycle through until they complete each station three times): 1 min wall balls 1 min rest 1min push-ups 1 min rest 1 min box jumps 1 min rest 1 min push press (75/53) 1 min rest 1 min anchored sit ups 1 min rest One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. ....

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  • Friday, November 13 - Guess the Member

    Month and year you started CrossFit?
    I started Crossfit around January 2013 at a gym in Oklahoma, then signed up with CFN a year later once I moved to the area. What is your biggest CrossFit strength and biggest CrossFit weakness?
    I’d say my biggest strength is running. I’m all about workouts with some running in them. Rope climbs and pull-ups are closely behind running. Snatches are my biggest weakness, which is entirely my fault. I don’t practice them because I’m not good, and I’m not good because I don’t practice them. (Sorry Coach) Advice for someone new to or thinking about starting CrossFit:
    First, take some time researching and looking for a gym to join, and make sure it’s ....

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  • Thursday, November 12 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, November 11 - Special Veterans Day Event

    On this Veterans Day, we are raising money for the IM Able Foundation . In 2007, the  IM ABLE
     Foundation was created by Chris Kaag (pictured above), a disabled United States Marine. The idea was to build and support active lifestyles for individuals with disabilities. IM ABLE’s goal is to help all individuals realize the potential to go further and push harder than their preconceived limits, because once this potential is realized, the possibilities are endless. With handcycles, racing chairs, adaptive skis and other advancements in technology, it is possible for anyone who has a disability to increase their fitness level. Never forget to appreciate what you CAN do and  GET UP AND MOVE!
    ....

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  • Tuesday, November 10 - Meet Our New Member: Madison Woomer

    How did you hear about CrossFit Nittany?
    I heard about CrossFit Nittany from one of the families that I babysit for in State College. They are both avid CrossFit Nittany fans! What are you studying?
    I am a junior Supply Chain major in the Smeal College of Business and am interning for Boeing in Seattle this summer. What do you do for fun? What are your hobbies?
    I love exploring new workouts and making new friends through them. I enjoy relaxing and spending time with my rescue dog. You can also find me anywhere in the sun! What is something most people don't know about you?
    I am a certified scuba diver and have a 6 year old little brother (just two of us)! TUESDAY
    A) Clean - take ....

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  • Monday, November 9 - Mobility Monday

    When is the best time to mobilize?
    With every WOD posted to the whiteboard in the morning, there’s a mobility assignment given right near the warm-up. While the mobility work here is a good idea, a little bit more on your own time is even better. One recommended mobility homework assignment is soft tissue massage (using the rolling utensils below), and it is a great tool at your disposal for avoiding soreness and speeding muscle recovery. For me personally, one of the best times that I’ve found to do this is shortly after a workout, before the onset of soreness and pain that usually makes rolling difficult. Later that evening is recommended as well. It’s not always convenient, but it ....

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  • Saturday, November 7

    SATURDAY
    A) Spend 10-15 minutes on kipping practice B) "Broken-up Barbara" 15 minutes at 80-90%: Row 1000m, then AMRAP: 20 pull ups 30 push ups 40 sit ups 50 air squats -Rest 5 mins- 15 minutes at 90%: AB 80/60 cals, then AMRAP: 20 pull ups 30 push ups 40 sit ups 50 air squats **There is a 4 round limit on the AMRAP reps total.** ....

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  • Friday, November 6 - Healthier Ice Cream Recipe

    Check out these recipes for healthier ice cream courtesy of Precision Nutrition. FRIDAY
    "Nate" 20 min AMRAP: 2 muscle ups 4 HSPU 8 KBS (24/16) *Scale muscle ups to 1 rope climb + 1 wall walk OR 5 1-arm ring rows + 15 suspension trainer knees to chest per round B1) GHD sit ups x 15-20 x 3 sets B2) GHD extensions x 15-20 (weighted) x 3 sets ....

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  • Thursday, November 5 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, November 4 - Meet the Coach: Dan Lehman

    Sport(s) or fitness background: 
    Soccer from 5 years old into sophomore year of college. CrossFit Strength:
    my range of mobility for squats. CrossFit Weakness:
    anything related to front squats and especially thrusters. The best part of CrossFit Nittany: 
    The community. Bryan has built something truly special at CrossFit Nittany and demands that as coaches, we continue to foster a strong, supportive community. I have visited a handful of other boxes and can safely say that we have one of the best communities out there; and athletes who drop in to CFN have said the same. Fran or Helen?
    Fran, definitely Fran. It was my first ever WOD and it beat me mercilessly. I’ve been fascinated ....

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  • Tuesday, November 3 - Meet Our New Member: Donald Leveille

    Donald and his wife, Stacy, can be regularly seen at the 8am or 12pm classes with Coach Jen. They're relatively new to the area and are excited about getting back to exercise. Get to know Donald... How did you hear about CrossFit Nittany?
    I Googled State College/CrossFit and after reading the reviews I decided to contact CrossFit Nittany. After meeting Ann for my assessment, it was a done deal!!! How do you spend your day?
    I recently graduated from my medical residency and am currently looking forward to joining a practice that fits my lifestyle (including CrossFit). ;) What do you do for fun? What are your hobbies?
    I consider myself a professional hobbyist. I love photography, ....

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  • Monday, November 2 - Mobility Monday

    Sore from sit-ups?
    Here is a post workout mobility to help with that and so much more. The Global Gut Smash hits all the abdominal musculature surrounding your psoas. We use these muscles to stabilize our core and strengthen our trunk. This is also a great mobilization if you have had any kind of abdominal surgeries that leave behind scar tissues. Also works well for those who sit all day or have low back pain. In other words, good for all of us! Happy smashing! ~Coach Cathie MONDAY
    A) Power Clean - Take 15 minutes to work up to a heavy single B) Bench Press x 4 reps @85% x 6 sets; Rest 2:00 C) Find max broad jump Try to match your max broad jump distance with a handstand walk ....

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  • Saturday, October 31 - Happy Halloween!

    Scary Reminder:
    The Haunted Barn Party is tonight at 6PM at the Radzwich Farm! See Facebook for more details. SATURDAY
    A) 10-15 minutes of handstand and/or handstand push up practice B) 20 minute AMRAP: 5 HSPUs 10 pistols 15 sit-ups 200m run ....

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  • Friday, October 30

    What costumes will we see today? FRIDAY
    A) Overhead Squat: Take 15 minutes to work up to a heavy single B) :20 AB for max watts/cals every 3:40 for 4 rounds ....

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  • Thursday, October 29 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, October 28 - Guess the Member

    Month and year you started CrossFit?
    May 2013 What is your biggest CrossFit strength and biggest CrossFit weakness?
    Strength: Not giving up and not letting those around me give up either. When I started at CFN, people who had finished the workout would come back and get me on a run or catch their breath and jump in on the workout to finish up with me. That meant a lot to me. They didn’t let me give up and now I can do that for other members and encourage them along the way. Weakness: Running. I hate running. Or maybe it’s catching the lift in a squat. It’s a toss up. I struggle with both. Advice for someone new to or thinking about starting CrossFit:
    Don’t be scared to walk in the ....

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  • Tuesday, October 27 - Meet Our New Member: Dave Williams

    Dave has quickly become a regular face during the evening classes. He has a great sense of humor and can often be seen mobilizing his shoulders or hips...1% better every day. Get to know Dave... How did you hear about CrossFit Nittany?
    Through Sarah and Sky. Sarah helpfully suggested that I stop being a lowly, mincing, candy ass power lifter and try something difficult (I "might" be paraphrasing here slightly). Now I spend my days trying not to embarrass myself and attempting to hang tough with people who are much fitter than I am. How do you spend your day?
    I work at a chemical company troubleshooting analytical chemistry and chromatography applications for researchers around the ....

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  • Monday, October 26 - Mobility Monday

    Lat mobility
    This last week, we’ve been hitting the shoulders hard with bench presses, pull ups, wall walks, muscle ups and rope climbs. For some of you, those movements are in your wheelhouse but for some of us, those movements spell out tight shoulders. One way to get ready for any overhead movement is to loosen up your lats. Your lats are a major muscle group in your upper body and mainly help move the shoulder joint and arm but as the picture above shows, is also connected to the pelvis, spine and scapula. Working on your lats before a workout can help you with any overhead movement, like overhead squats, jerks, pullups and toes to bar. Give these two mobilizations from Kelly ....

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  • Saturday, October 24

    One week
    until the Haunted Barn Halloween Party at the Radzwich Farm! The party starts at 6:00pm on October 31. Bring a dish to share. Costumes are encouraged. Talk to Bob, Maddi, or Jen B for more info. SATURDAY
    30 minute AMRAP: With a partner, complete the following: Row 1000m 60 toes to bar 20 TGU 60 squat cleans @55% 100 AB cals ....

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  • Friday, October 23

    FRIDAY
    A) RDL x 5 reps @30x1 @80% x 5 sets; Rest 2:00 B) 9-6-3 Wall Walks Muscle Ups* Double Unders x 10 (90-60-30) *If you are unable to do muscle-ups, scale to the following: 1 rope climb per round (3 total) OR 5 1-arm ring rows + 15 suspension trainer knees to chest per round ....

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  • Thursday, October 22 - Active Recovery

    It's opening night! Good luck to Coaches Bien & Matt this weekend during the performances of Jekyll & Hyde: The Musical at The State Theatre. Bien plays Simon Stride and Matt is the Music Director for the production. If you want to see what these two are capable of outside of the gym, get your tickets here . THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and ....

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  • Wednesday, October 21 - Guess the Member

    Month and year you started CrossFit?
    January 2012 - my wife found this thing called CrossFit and encouraged me to sign up. What is your biggest CrossFit strength and biggest CrossFit weakness?
    Biggest weakness – Flexibility Biggest strength – Leg power Advice for someone new to or thinking about starting CrossFit:
    When you first come for a tour don’t be intimidated. The biggest obstacle you face isn’t physical, it is mental. We all didn’t start out this way, you are seeing the end result of lots of hard work. Most of all have fun, trust me, this will become the best part of your day. What do you like best about CrossFit Nittany?
    Definitely the people, 200 lbs is 200 lbs no matter ....

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  • Tuesday, October 20 - Meet Our New Member: Sarah Abu Bakr

    When Sarah returned to State College after her summer at home in Kuwait, she decided it was time to get her fitness and weight loss back on track. She went through her consultation and assessment and signed up right away. She's another regular at the 8am class with Coach Jen. We love the energy she brings to class every day. Keep up the great work, Sarah! How did you hear about CrossFit Nittany?
    Working out alone at the gym was not motivating enough for me, I was searching for a new approach. I read about the CrossFit method online and became very attracted to the idea of working out in a group. I found CrossFit Nittany on Google maps and one day just dropped in! What are you ....

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  • Monday, October 19 - Mobility Monday

    Just where the heck is the Psoas?
    In these mobility blog posts as well as during group instruction, we refer to various anatomical entities or regions. But, if you've never taken an anatomy course (or you don't remember the lessons learned), you may be left wondering, just where the heck is that thingy located. Enter the Biodigital Human . This free service allows you to drill down through the anatomical systems, toggling the display of groups of or individual items, and zooming and rotating the model to get a good look at the item of interest. So, just where the heck is the Psoas? Here it is... ~Coach Dan MONDAY
    A) Split Jerk: Take 15 minutes to work up to a moderately tough single ....

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  • Saturday, October 17

    Good luck to Matt Vail, Lydia Myers, Kristi Barr & Danielle Toniatti who are all competing at Festivus today at CrossFit Lionheart! That event will be going on all day, so stop in to cheer them on. SATURDAY
    4 rounds: 5 deadlifts (225/155) 10 tall box jumps (30/24) 15 OH walking lunges (45/25) 20 KBS (24/16) 50m Farmer Carry (24/16) ....

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  • Friday, October 16 - Delicious Grain-Free Brownies

    I made these brownies for Game Night/Froning Movie Night last Friday and they were legit. Easy to make and delicious. Enjoy! ~Ann FRIDAY
    A) Overhead Squats: 2, 1, 1, 1, 1 @30x1; Rest 2:00 B) :18 AB for max watts every 3:20 for 4 rounds ....

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  • Thursday, October 15 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, October 14 - Did you know?

    We now offer an Individualized Program Design membership. With this membership, you'd meet with Bryan or Ann to go through an assessment & movement screen, anthropocentric screening, goals sheet, and nutritional break down. Your coach will then devise a personal program for you based off your goals and the results of your assessment & movement screen. You would then be responsible for executing the program on your own schedule at the gym. John Mullen (pictured above) is working on some axle bar curls as part of his individualized program. If you'd like to learn more about this membership, talk to Bryan or Ann. WEDNESDAY
    For Time: 400m sandbag run/carry 80 wall balls 40 KB ....

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  • Tuesday, October 13 - Meet Our New Member: Andre Nguettia

    Andre tried CrossFit back in 2012 with former members Rahul and Dilip. He loved his experience but decided he needed to lose weight before he joined. Fast forward 3 years, he's 85 pounds lighter and so excited about everything he can make his body do now that once seemed impossible. He started in the Fundamentals program with Coach Ann in August and has been a constant at the 6am or 5am classes since early September. Get to know Andre... How did you hear about CrossFit Nittany?
    I heard about CrossFit from colleagues who had joined. They had very positive reviews and I decided to check it out. What's your day job?
    I work as a Software Developer at Penn State. What do you do for fun? ....

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  • Monday, October 12 - Mobility Monday

    Hip Mobility for Improved Squatting
    Our favorite mobilizer Kelly Starrett demos a great way to open your hips and improve your squat. Take 15 minutes at the end of your day to unwind and prep for the next day's WOD. He utilizes the same pose we do in yoga class but bumps up the variety and length of stretch. ~Coach MaryAnn MONDAY
    A) Spend 10 minutes working on rowing skills and drills B) 3-position clean every :90 for 14 minutes Move from the ground up (hang clean below knees, hang clean above knees, high hang clean) C) Front Squat x 5 reps @80% at 2111 x 4 sets; Rest 2:00 ....

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  • Friday, October 9 - Okay, one last pumpkin recipe...

    This recipe for Pumpkin Sausage Soup is an oldie, but a goodie and one of Bryan's fave Fall dishes. Enjoy! FRIDAY
    A) RDL x 6 reps @30x1 @75% x 4 sets; Rest 2:00 B) 10 rounds: 2 muscle-ups (scale to 1 rope climb + 1 wall walk) 3 squat cleans @65% 1RM 30 double unders Or, scale to: 3 rounds: 10 ring rows 10 squat cleans 75 single unders ....

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  • Thursday, October 8 - Active Recovery

    I had the opportunity to represent CrossFit Nittany at the Entrepreneurial Women's Expo yesterday. More than 150 women attended this inspired day of connecting and learning. I was in some great company too with some of our very own entrepreneurial members: Lydia Myers - Pick 'em Up Productions  & Rugrats Resale Liz Moriarta - Lion Blue Cleaning Crew  & Silpada Designs Denise Meyer - Restitch Studio Kris Hanahan (not pictured) - Re/MAX Centre Realty "Find that one thing in you that really wants to live, and water that one seed." -Paula D'Arcy Make time for YOU on this active recovery day. ~Ann THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a ....

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  • Wednesday, October 7 - Meet the Coach: Kaitlin McDaniel

    Sport(s) or fitness background: 
    In high school, I played tennis and was a cheerleader. In college, I ran recreationally (a few 10ks and half marathons) and worked out at campus gyms. CrossFit Strength:
    I like cleans, wall balls, overhead squats and Assault Bike. I’m not sure they are strengths but I like them. CrossFit Weakness:
    High volume gymnastics movements (lots of pull-ups/HSPU/T2B) and THE SNATCH… The best part of CrossFit Nittany: 
    I love our community. Everyday the people around me push me to be better. I have been able to grow and learn at CrossFit Nittany in a way that I couldn’t have imagined three years ago. The community and the work build me up and push me outside of ....

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  • Tuesday, October 6 - Meet Our New Member: Denise Meyer

    Denise started working with Coach Ann in the Fundamentals program, then moved into group classes last month. She is another 8am-er with Coach Jen! If you see her, be sure to introduce yourself. Get to know Denise... How did you hear about CrossFit Nittany?
    From Lydia and Amber, who always encourage me during workouts! What is your day job?
    I make original & custom dresses and gowns, my business is Restitch Studio . Check it out, I always love new fans! What do you do for fun? What are your hobbies?
    For fun, I love to hang out with my family which includes my better half, Joe and our daughter, Greta. We also have a fish named "Daniel Fish" I also like to bake and eat, hence, ....

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  • Monday, October 5 - Mobility Monday

    Day After the Deadlifts
    If you’ve ever deadlifted, or your job requires long periods of sitting, chances are you’ve experienced lower back pain. Allowing your back to round or collapse under load is a sure way to ensure soreness, and should generally be avoided to protect your spinal column (keep that back flat!). Your spinal erectors are the primary muscles for keeping your lower back straight. They’re those vertical protrusions on either side of your spine, and here we’re going to go over an easy way to massage those muscles to help with mobility and recovery. A rumble roller (those spikey foam rollers in the lobby) are often used to break up sore, tight muscle tissue to allow for ....

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  • Saturday, October 3

    SATURDAY
    4 Rounds: 2 rope climbs 4 wall walks 15 step down box jumps :60 KB deadlift hold (at top) ....

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  • Friday, October 2 - Pumpkin Chili Recipe

    #FBF to last year's Halloween Party at the Radzwich Farm. Barbara Wechter made this delicious chili . So many of us asked her for the recipe that she posted it on the CrossFit Nittany Members Only website. Speaking of Halloween, our annual costume party is set for Saturday, October 31 at the Farm. Event details can be found on Facebook in CrossFit Nittany Members Only or talk to Jen B! FRIDAY
    CrossFit Total Back Squat - take 15 minutes to work up to a 1RM Strict Press - take 15 minutes to work up to a 1RM Deadlift - take 15 minutes to work up to a 1RM ....

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  • Thursday, October 1 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, September 30 - Weekly Dose of Awesome: Barbara Wechter

    This month Barb celebrated 2 years as a member of CFN! She is a staple at the  6:30  evening and weightlifting classes, more often than not her fiancé, Dave, attends classes with her! If you didn't know Barb when she first started CrossFit, you probably wouldn't recognize her. She has made tremendous progress in CrossFit to weightlifting to nutrition.  She even competed in the in-house weightlifting competition last year! Barb tends to be more on the quieter side but strike up a conversation with her and she has a lot to share about her hobbies such as forging knives and sculpting Viking combat weapons. Not what you expected. So get to know her and you'll learn a lot! Every time ....

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  • Tuesday, September 29 - Meet Our New Member: Allyna May

    Allyna comes to us from CrossFit Hershey & is a regular at the 8am class with Coach Jen. If you see her around, be sure to introduce yourself. Get to know Allyna... How did you hear about CrossFit Nittany?
    I heard about CrossFit Nittany through CrossFit Hershey. I worked there over the summer while babysitting for the mothers who were working out. It inspired me to give CrossFit a try for myself. Hershey recommended CrossFit Nittany for when I returned to PSU and had so many wonderful things to say about it. What are you studying?
    I am a student here at Penn State studying Early Childhood Education with a minor in Special Education. What do you do for fun? What are your ....

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  • Monday, September 28 - Mobility Monday

    Wrist mobility or keep me holding on...
    Our wrists are a joint that we use (and abuse) daily. Keyboards and phones have us using our thumbs and wrists in awkward positions. Then, we try to hold heavy things over our heads and feel unstable. Think about those long farmer carries we did the other week. What got tired? Our forearms, wrists, and grip. We want our wrists to be healthy and flexible to perform even the simplest of movements. Taking time to stretch and roll those tissues and joints will help us maintain function and reduce strain. Taking the lacrosse ball and getting into the tissue on your forearms and around your thumb is a great start. Fast forward to 3:05 in this video for ....

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  • Saturday, September 26

    SATURDAY
    A) 20 minutes to practice rowing and pistols B) 4 rounds: Run 400m ME pull-ups Rest 2:00 ....

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  • Friday, September 25 - Recipe: DIY Pumpkin Spice Latte

    Yep, you can make a cleaner version of this treat at home. Follow this recipe  from Stupid Easy Paleo to get your fix. Congratulations to Coach Ashley for completing the 18-week Precision Nutrition Level 1 certification course! FRIDAY
    A) 2 swing out hang snatch high pull + 1 swing out hang snatch @60% x 5 sets; rest 2:00 B) "Amanda" 9-7-5 Muscle ups Snatch (135/95) Scale to "Elizabeth" 21-15-9 Cleans (135/95) Ring Dips ....

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  • Thursday, September 24 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, September 23 - Weekly Dose of Awesome: Jeff Beck

    It’s my pleasure to introduce Jeff Beck. I have had the pleasure of working out with Jeff for several months and his progress has been nothing short of extraordinary. A staple of the 4:30 class, Jeff comes prepared to work in his all black attire. He has affectionately been nicknamed the Johnny Cash of CrossFit Nittany (he’s also a talented musician). Over the past few months, Jeff’s dedication to improving his overall fitness has led him to make incredible gains in his endurance, strength, and mobility. When he started Jeff spent a lot of time focusing on form leading him to gradually get stronger and improve his overall performance in the RX workouts. What’s most incredible is Jeff’s ....

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  • Tuesday, September 22 - Meet Our New Member: Mackenzie Sternberg

    Mackenzie started at Railhouse CrossFit in Altoona about a year ago, but had to stop once she got a job in State College because her commute stole her workout time. She recently moved to State College and couldn't wait to get back at it! She's a regular at the 6am class. Get to know Mackenzie: How did you hear about CrossFit Nittany?
    I recently moved here from Altoona and was looking for a new crossfit gym. I found CrossFit Nittany online and read over each trainers bios and thought it was a great fit for me! How do you spend your day?
    I am currently a leasing consultant at Briarwood apartments. This is my first job out of college and am still figuring out what I want to do. I hope to ....

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  • Monday, September 21 - Mobility Monday: Adductors

    As a person who defaults to using their quads for every possible movement, I’m always looking for ways to help me learn to engage as much of my legs as possible. One thing that I have been playing around with recently is some adductor mobility. The adductors are the muscles on the inside of your thighs. This muscle group is important for stabilizing your back and they pull your knees back to center when you stand up a squat (think ADDuctors ADD your knees together). They also are important stabilizing muscles when you’re standing on one leg. These muscles often get overlooked when we work on squat mobility but sometimes issues with these muscles are what’s causing us to have a hard time ....

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  • Saturday, September 19

    SATURDAY
    A1) Deadlift 4-6 reps @20x1 x 4 sets; rest :45 A2) Single arm DB strict press x 6-8 reps/arm x 4 sets; rest :45 A3) DB alternating reverse lunges x 10 reps/ leg x 4 sets; rest :45 B) 3 rounds for time: AB 20 calories (or 400m run) 20 Russian KBS 10 strict HSPU (scale to L-seated DB presses) ....

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  • Friday, September 18 - Slow Cooker Jalapeño Popper Chili Recipe

    Holy smokes! This  Slow Cooker Jalapeño Popper Chili  from Juli Bauer is delicious! I made this for dinner the other night and served it over some rice. The flavor is balanced and the chili is not super spicy. I love using the slow cooker a few nights a week to do the heavy lifting when it comes to dinner preparation. Give it a try and let me know what you think of it. ~Ann FRIDAY
    A) Spend 10 minutes working on a gymnastics skill of your choice (kipping, toes to bar, muscle ups, handstands, etc). B) Overhead Squats: 2, 2, 2, 2, 2 @30x1; Rest 2:00 C) :14 AB for max watts every 2:40 for 5 rounds ....

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  • Thursday, September 17 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, September 16 - Weekly Dose of Awesome: Jose Aviles

    I nominated Jose Aviles for the Weekly Dose of Awesome as he represents someone who truly uses CrossFit to challenge himself. Jose comes in the evenings, mostly  6:30PM . He is the epitome of the "strong, silent type," as Jose is a man of few words. He comes in and quietly gets to work. He has an awesome smile and friendly manner, once you get him talking. When Jose first started, he really worked at learning the basics and doing them scaled. Two years ago, during the  open, he got his first unassisted pull ups. Now he strings together strict pull ups like a champ. He entered Festivus last spring and did really well. He keeps getting stronger, and challenging himself to do a little ....

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  • Tuesday, September 15 - Meet Our New Members: Mike Daley & Meredith Stille

    Mike and Meredith generally attend the early morning classes, but do hit the evening classes when they feel like sleeping in. They're getting married this December, so they are well on their way to looking their best on their big day! Keep up the great work you two! Learn more about Mike and Meredith: MIKE How did you hear about CrossFit Nittany? 
    We wanted to join a CrossFit gym and saw this one which was not downtown and off the beaten path a little bit so we checked it out. What is your day job?
    I am the Central Competition Director for Special Olympics Pennsylvania. What do you do for fun? What are your hobbies?
    I enjoy playing sports, traveling, and love music and movies. ....

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  • Monday, September 14 - Mobility Monday

    Lacrosse Ball Rolling to Combat Plantar Fasciitis
    I've been dealing with foot pain over the past few weeks. This is nothing new--I've had episodes of what one could ascribe to plantar fasciitis for the past few years--but where this was new was that it was painful to walk for the first few minutes after waking. I know what I should have done as soon as the pain set in, but I'm a little stubborn and didn't make the effort to correct the issue. A couple Saturdays ago, we did some sprint work and as a result my foot pain went from annoyingly uncomfortable to somewhat debilitating (I didn’t run at all last week because of the pain). I needed to take action, to do what I should have done weeks ....

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  • Saturday, September 12

    SATURDAY
    A) For Time (50/50 with a partner): 100 pull-ups 100 KBS (24/26) 100 double unders 100 overhead squats (95/65) *partition as needed when sharing **if attempting individual scale this in multiples of 25. There are about 5-10 people that can safely perform this entire old regionals WOD safely. If you have to ask you aren't one of them. ....

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  • Friday, September 11 - 9/11 Memorial WOD

    FRIDAY
    For Time: 2001m row or run 11 box jumps (30/24) 11 thrusters (125/95) 11 burpee chest to bar pullups 11 power cleans (175/115) 11 HSPU 11 KBS (32/24) 11 toes to bar 11 deadlifts (175/115) 11 push jerks (125/95) 2001m row or run The WOD itself is completely symbolic of 9/11. The 2001m row or run represents the year the attack took place. The 11 reps of 9 exercises represent the date. Even the weights have meaning. The 125b thrusters represents the number of deaths that occurred at the Pentagon. The 175b power clean symbolizes AA Flight 175 that hit the South Tower. The 170lb deadlift is symbolic of Flight 77 and Flight 93 combined. The 110b push jerk represents the number of ....

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  • Thursday, September 10 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, September 9 - My CrossFit Nittany Story: Susie Walker

    (Pic on the left is from our honeymoon January 2007, pic on the right is from Murph 2015) When I first started coming to CFN in Feb 2013, I was super excited because I thought it would finally bring me to my goal weight of 114lbs. I’m not sure where that number came from but shortly after I had Nolan that was the number I just had to hit. I went to an intro session with Bryan thinking, “I’m a runner, I’m in great shape – this will be easy.” I got my butt kicked, but I knew this was the ticket; I had to come back for more! I learned I was very weak and this was going to be a struggle for me. For an example, some initial numbers for me were – back squat 73lbs, front squat 66lbs, clean ....

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  • Tuesday, September 8 - Meet Our New Member: Brooke Pabst

    Brooke can be seen working out in the evening classes or sneaking in her workout at noon. She has a great sense of humor and always comes in ready to get to work. If you see her, be sure to introduce yourself. Learn more about Brooke: How did you hear about CrossFit Nittany?
    From my Crossfit Hershey friends and my husband What are you studying?
    Third year Medical Student at Penn State, either Emergency or something surgical. What do you do for fun? What are your hobbies?
    I love to cook and make messes. My dad is a retired cop and introduced me to guns at a pretty young age. I was four the first time I shot a gun (with his assistance lol). I haven't been able to hunt that much these ....

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  • Monday, September 7 - Mobility Monday

    5-Way Shoulder Stretch
    I've found the banded shoulder stretches have helped me reduce shoulder pain and recover from injury. My favorite stretch that I learned while at the CrossFit Mobility Seminar involves the whole side of you body from you hip to your shoulder and has has done wonders for me.
    Loop the band overhead and wrap you arm around the band.
    Take that same leg back into a low lunge, keeping your knee off the ground and your chest up.
    Hold for 90 seconds each side. You should feel this stretch from your shoulder down through the side of your body into your hip flexors. ~Coach MaryAnn Labor Day Class Schedule:
    6:00am, 8:00am, 12:00pm; Open Gym until 3:30pm ....

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  • Saturday, September 5 - Partner Workout!

    SATURDAY
    Complete the following for time: 1PW = one person working at a time 800m run together 50 partner med ball pass sit-ups (20/14) 75 box jump overs (1PW) 50 deadlifts (315/225) (1PW) 75 partner wall balls (20/14) 50 synchronized KB swings (24/16) 800m run together ....

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  • Friday, September 4 - Italian Sausage Soup Recipe

    Here's a delicious and easy soup recipe  perfect for Fall. It's one of Jen and Cody's favorite dishes and it's now on my "must make" list. ~Ann **Labor Day Schedule:
    There will be class at 6:00am, 8:00am, and 12:00pm with Open Gym in between classes until 3:30pm. All other classes are canceled for the day. FRIDAY
    A) 10 minutes to practice toes to bar, muscle ups, and/or skin the cat. B) Overhead Squats: 3, 3, 2, 2, 2 at 30x1; Rest 2:00 C) AB :12 for max watts Every 2:20 mins for 6 rounds ....

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  • Thursday, September 3 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, September 2 - Weekly Dose of Awesome: Jen Vandevort

    Jen is a vital part of the early morning classes. She always shows up with a huge smile on her face ready to tackle whatever is on the whiteboard that day. She knows every member who attends the 5am or 6am class and always checks in on how they're doing that day or asks them about something going on in their lives. She is caring, thoughtful, determined, committed, and stylish (her outfits ALWAYS match, just like the one above). She is also more than happy to partner with new members on the warm-up or the class work. Jen is our sunshine during the dark wee hours of the morning. Thanks for looking out for us all, Jen, and keep up the great work in class! ~Coaches Ann & Shannon Do you ....

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  • Tuesday, September 1 - Meet Our New Member: Lisa Pellicciotta

    Lisa is completing her first month as a regular at the 5am class. She has a fantastic sense of humor and surprises herself during every class session with what she is able to do. Her can-do attitude allows her to keep reaching for the stars. If you see her, be sure to say hi! Get to know Lisa: How did you hear about CrossFit Nittany?
    Kristi Barr...after months of her asking me to join, telling me how much I would love it, I finally gave in, and she was right, I do love it! How do you spend your day?
    I work for a shopping center developer, so I spend a lot of time in shopping malls. Sometimes its a good thing, sometimes, it costs me a lot of money to go to work! What do you do for ....

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  • Monday, August 31 - Mobility Monday

    It's T-Spine Time!
    If you're anything like me, you might have the upper body mobility of an old oak tree. Overhead squats and snatches don’t come easy, and that can be caused by a number of factors, one being a tight thoracic spine (commonly called the t-spine). We’ve touched on this before, and there are many different exercises and stretches available to get at the area. Sometimes you have equipment specific for a stretch, and other times it helps to improvise. Kelly Starrett recommends a keg as a fulcrum for laying on and bending backwards over to get the upper back in extension with a large arc. We don’t keep kegs around, but there are plenty of medballs that make a suitable fulcrum ....

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  • Saturday, August 29

    SATURDAY
    "Double Helen" Run 1200m 63 KBS 36 Pull-ups Run 800m 42 KBS 24 Pull-ups Run 400m 21 KBS 12 Pull-ups Scale to "Double Helen" with a partner or "Helen" on your own: 3 rounds for time: Run 400m 21 KB Swings (24/16) 12 Pull-ups ....

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  • Friday, August 28 - Step up your meatloaf game

    From Jen B:
    Cody and I were looking for a way to get some organ meat into our diet. Beef heart and tongue were not too hard, but I am not a fan of liver and onions like Cody, so we needed to figure something out in that department. We came across this recipe for meatloaf that was perfect! She gives instructions on how you can gradually increase the amount of liver into your meatloaf to accommodate your taste buds. I also know that if you soak liver in milk, it takes the blood/liver taste down a few notches. Veal liver can also be a good option if you need a milder version of liver. This is a easy recipe to follow. The consistency of the meatloaf is slightly different compared to ....

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  • Thursday, August 27 - 10 Tips to Relax on Rest Days

    Note from Ann: OPEX Fitness posted this last weekend and I thought it contained valuable information about stress as well as great suggestions to help overcome stress in our everyday lives. I never used to take a rest day, but a few months ago decided to make Thursdays and Sundays my rest/active recovery days. I attend yoga on Thursdays at 6:30pm and if I feel up to it on Sundays, I take our dog, Sarah, for a short and slow run around our neighborhood. I've noticed a huge difference in my performance in the gym and in my overall well-being since incorporating rest days. I hope you find this post informative too. 10 Tips to Relax on Rest Days Stress can be brutal, heck it could even kill ....

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  • Wednesday, August 26 - Weekly Dose of Awesome: Skyra Blanchard

    Skyra
    has been busy working on some personal goals of her own and has been spending less time in our regular scheduled classes, so some of you newer members may have not met her yet, but when you do meet her, you will know.  Skyra can be heard laughing as you are pulling into the parking lot. She brings a fun loving energy with her each time she comes to the gym. She says she is a "completer not a competitor", but you would not think that when you see her in action. Personally, I do not believe this to be true.  Over the past few months I have watched her set goals and achieve them. Stringing together pull-ups and dialing in squat snatches, she takes what she hates, puts in the work and ....

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  • Tuesday, August 25 - Meet our New Member: Reni Elewonibi

    Reni is in her first month as a member here and is a regular at the 8:00am class with Coach Jen. She comes in ready to work hard every day and always sports this million dollar smile. Get to know Reni: How did you hear about CrossFit Nittany?
    I heard about CrossFit from several friends who joined it in various different cities across the U.S. Google told me about CrossFit Nittany. As a student, what are you studying?
    I am getting a dual PhD in health policy and demography. Generally, my research focuses on the influence of place on health. Not so much proximity to environmental pollution or toxins but geographic location. The differences in health outcomes between those living in ....

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  • Monday, August 24 - Mobility Monday + Welcome Back Students!

    Low Back Pain: Oh, my aching back!
    You hear a lot about "back problems" in  the world both inside and outside of CrossFit. Today we are going to focus on the lower back. Sitting too much, tweaking your back, poor core strength, and improper posture/technique are just some of  the reasons for low back pain. We often see folks, myself included, mindlessly rolling their back to "stretch" for a warm up. Becoming more mindful and targeted may help to really address areas that need work. Follow the instructions below or watch this video  for the LOW BACK SMASH: 1. Place a lacrosse ball on your low back just above your pelvis and position your feet up on a box.  Focus on keeping your ....

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  • Saturday, August 22

    SATURDAY
    With a partner, complete: For time: Buy in: 4:00 accumulated hollow rock 120 sit ups 60 alternating pistols 80 sit ups 40 alternating pistols Buy out: 4:00 accumulated hollow rock ....

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  • Friday, August 21 - Meet the Coach: Cody Borigo

    Sport(s) or fitness background:
    In high school I wrestled and ran cross country. In college I trained at getting fat. CrossFit Strength:
    Pull-ups and squats. CrossFit Weakness:
    Anything requiring ankle or hamstring flexibility, like snatches and pistols. The best part of CrossFit Nittany:
    We have excellent programming, coaching, and community comparable to any CrossFit (or other) gym in the country. While CrossFit sometimes receives criticism for poor instruction and oversight, that surely doesn’t apply to CrossFit Nittany. Fran or Helen?
    FRAN You can catch Cody coaching on Friday mornings. Learn more about Cody here . FRIDAY
    A) Overhead Squats x 3 @30x1 x 4 sets; Rest 2:00 B) ....

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  • Thursday, August 20 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, August 19

    WEDNESDAY
    A) For Time: 60 hand-release push ups Run 800m 60 wall balls Row 1000m 60 toes to bar Run 800m 60 KB swings ....

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  • Tuesday, August 18 - Meet Our New Members: Kathy & Jerry Kelley

    Kathy & Jerry Kelley are celebrating their first week as members of CrossFit Nittany. They participate in our Private Group Training membership option working with Ann, but can be seen in class once a week either in the early morning or early evening. Get to know Kathy & Jerry: Kathy How did you hear about CrossFit Nittany?
    I read about CrossFit in a book about businesses that excel at customer loyalty, and then I searched online and found CrossFit Nittany How do you spend your day?
    I am a faculty member at Penn State. I teach two classes in the fall and co-teach a class in the spring with an international travel component. My research focuses on wine, tree fruit, and ....

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  • Monday, August 17 - Mobility Monday

    Keeping the barbell close to you when you lift
    One of the key components of moving with a barbell is keeping the bar close to you. The farther away the barbell gets, the harder it is to control and move. When the bar is close to your body, you have better control of the load and increased efficiency. Shoulder mobility plays a large role in helping keep the bar close to you. If you have a hard time keeping the bar close to you, the front of your shoulders and traps may be tight which limits your internal rotation (that’s a fancy way to say the ability to keep your shoulders in good position while rotating your thumbs toward your body). Mobilizing the front of your shoulders is great for ....

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  • Saturday, August 15

    SATURDAY
    A) 15 mins of toes to bar practice B) CrossFit Open Workout 12.3 Complete as many rounds and reps a possible in 18 minutes of: 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toes-to-bar ....

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  • Friday, August 14 - Healthy Dinner Option: Salmon Summer Salad

    This  Salmon Summer Salad  is on Bryan's "must make" list. Give it a try this weekend and let us know what you think! Also,  congratulations
    to Coach Dan for successfully completing the 18-week Precision Nutrition Level 1 certification course! FRIDAY
    A) Take 20 minutes to work up to a heavy clean & jerk for the day B) Take 10 minutes to work up to a heavy front squat for the day + Row 500m for time -rest :90 in saddle- Row 500m for time *score is combined times as fast as possible ....

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  • Wednesday, August 12 - Weekly Dose of Awesome: Zach Zimbler

    Many of you might not know Zach, but anyone who comes to the  12 o'clock  class regularly has definitely seen his smile. That is what sets Zach apart from any regular member of the  noon  crew, his easy going nature and his smile. It is one of the things I most look forward to when heading to the gym. He is there ready to put in work and have a good time. Zach is the first to offer anyone his equipment, space, or rack to work in with him. No matter how inconvenient it may be for him he is always willing to help. His growth has been amazing to watch. He came in barely able to squat or do a pull-up to now back squatting more than his body weight and unassisted pull-ups. I look ....

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  • Tuesday, August 11

    TUESDAY
    A) Back Squat - 1RM 4 @ estimated 40%, rest 10 secs 4 @ estimated 40%, rest 10 secs 3 @ estimated 60%, rest 30 secs 2 @ estimated 75%, rest 60 secs 1 @ estimated 80%, rest 2 min 1 @ estimated 85%, rest 2 min 1 @ estimated 90%, rest 3 min 1 @ estimated 95%, rest 4 min 1 @ estimated 100% B) Max AB calories in 5 minutes ....

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  • Monday, August 10 - Mobility Monday

    Yet another premium upgrade to your experience at CrossFit Nittany...daily MobilityWOD programming. You now have the ability to push play at any time and follow along with Dr. Kelly Starrett to do the daily MobilityWOD prescription. Let's all be supple leopards this year! MONDAY
    A) Take 10 minutes to work up to a 1RM Strict Press B) Take 10 minutes to work up to a 1RM Weighted Chin-up *It would be good to note your bodyweight before coming to class. + 5 min AMRAP: Strict Chin-ups (pronated, must complete each eccentric portion before releasing from bar, 36" width allowance) Rest exactly 10 minutes 5 min AMRAP: Strict HSPU ....

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  • Saturday, August 8

    SATURDAY
    A) Front Squat + Split Jerk x 5-6 sets Work up to a heavy complex for the day Rest as needed between sets B) 6000m partner row One partner rows while the other completes 1 round of: Hanging leg raise x 5 Barbell ab rollouts x 5 Side plank x :45/side ....

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  • Friday, August 7 - More Overheard at CFN...

    Overheard at CFN: Installment 2 By: Brad Yeckley If you missed Installment 1, check out Wednesday's post. NOTE: All parties granted permission to share these conversations. Son: "Dad, can we go already?" Dad: "As soon as I'm done learning how to kip these handstand push ups." Son: "Holy crap - I'm calling mom to come get me." Girl 1: "I weigh like 156." Girl 2: "That’s more than my brother." Girl 1: "I could totally beat his ass." Girl 2: "That’s what he said too." Athlete 1: "That guy's a train-wreck" Athlete 2: "That guy has come a long way though..." Athlete 1: "Ok, I guess you could say he is a minor derailment now." Rita: "I don't know what my back squat PR is." Me: "Well, load up ....

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  • Thursday, August 6 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, August 5 - Overheard at CFN...

    Overheard at CFN: Installment 1 By: Brad Yeckley I am a people watcher. There is something about witnessing the nuances of human interactions that just intrigue me. As a coach I am given the opportunity to observe closely, listen intently and basically eavesdrop around the box without any one thinking it’s creepy. What I have found is that some of the most hilarious, inspiring, and downright strangest things I have ever heard people say happen while I am coaching. I have decided that some of these are too good not to share. Welcome to my first installment of: Overheard at CFN... Names have been changed to avoid the shaming. Tank top Guy: "My back is killing me. I should take it easy" ....

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  • Tuesday, August 4

    TUESDAY
    A) Back Squat: 2.1.1 x 3 sets; Rest :35-:45/3:00 *Try for heavier than last week on your last set B) RFESS x 8, 8RM; Rest :90 between legs C) 12 min AMRAP at 80%: Run 200m FLR (on rings) x :20-:30 Broad jumps x 8 2 TGU + 1 rope climb D1) GHD sit ups x 20-30; rest as needed D2) Landmine twists x 20-30; rest as needed D3) Good mornings with band at waist x 20-30; rest as needed ....

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  • Monday, August 3 - Mobility Monday

    Traveling can be a real pain in the ass
    ...and the neck, and the back, and the hips, and the shoulders... Whether by planes, trains, or automobiles, your travels will likely involve sitting for extended periods of time, perhaps even longer than being trapped behind a desk at work. Today’s post contains some tips and tricks to minimize the pain you must endure while traveling. Tip #1: Take frequent breaks
    If you are in control of the method of conveyance (e.g., car, motorcycle, equine), stop to take a 10-15 minute break every 1 ½ to 2 hours. If you aren’t in control (e.g., plane, train, bus) and if possible, get up and move around when possible and at least every 1 ½ to 2 hours. While ....

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  • Saturday, August 1 - Homemade electrolyte drink recipes

    It's hot out...stay hydrated with these easy electrolyte drink recipes you can make at home. SATURDAY
    A) Deadlift: 50% x 4 60% x 3 70% x 2 75% x 1 80% x 1 85% x 1 88% x 1 91% x 1 94% x 1 Alternate rep scheme: 4, 3, 3, 2 B) Run 1 mile Rest 1:1 Run 1 mile ....

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  • Friday, July 31

    Reminder:
    CrossFit Kids and Teens classes on Sunday, August 2 are cancelled. FRIDAY
    A)Front Squat + Push Jerk + Split Jerk x 5-6 sets Rest as needed between sets Work up to a heavy complex for the day B) Every 6 mins for 4-5 rounds: 8 toes to bar 6 no push up burpee box jumps :30 AB hard *Recovery walk between rounds With ring (or floor) FLR x :30 - :60 C1) GHD sit-ups x 20-30 x 2 sets; rest as needed C2) Good mornings with band at waist x 20-30 x 2 sets; rest as needed C3) Landmine twists x 20-30 x 2 sets; rest as needed ....

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  • Thursday, July 30 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, July 29 - My CrossFit Nittany Story: Tom Ring

    I have always been an athletic person in life. I had played football, ice hockey, softball and weightlifting. You name it and I could do it. Then came CrossFit Nittany… My wife Dawn was fed up with trying to lose weight about as much as I have seen anyone be fed up. She told me she was going to try this new thing called CrossFit. I said let me know what you think. I was getting fed up with my lack of results and the YMCA and my yo-yoing of weight
    over the past 10 years or so climbing to as much as 230#. I had thought I had been in good shape with some decent cardio in my background. Hell I just finished a half marathon the February before joining at CrossFit Nittany. Little did I know I ....

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  • Tuesday, July 28

    TUESDAY
    A1) Bench Press x 3-4 reps x 8 rounds A2) RDL x 3-4 reps x 8 rounds B) 12 min AMRAP at 80%: 100m farmer carry (no dropping KBs in the parking lot!) Overhead ball toss with slam ball x 10 Burpee muscle-ups x 3 (or muscle up transitions) Chinese plank x :45 C1) Hanging leg raise x 5 reps x 2 sets C2) Side plank :45 left x 2 sets C3) Side plank :45 right x 2 sets C4) BB ab rollouts x 5 x 2 sets ....

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  • Monday, July 27 - Mobility Monday

    Stress Mobility
    We live in a very stressful society – we are busy people! But we are lucky enough to come to CrossFit Nittany and de-stress. Even though we get to do this and make balancing our lives a priority, our bodies can still hold onto that stress. One of the more common places for stress to hang out is in the neck. This can result in restricted shoulder and spinal mobility. Working on these tissues can be painful but will be very helpful in the long run. Who doesn’t want full range of motion of your neck and arms? Work on your stress spots, your body will thank you and so will your workouts. ~Coach Kait MONDAY
    A) Every :90 for 30 minutes: 1 - Hang Clean (below knee) x 2 2 - ....

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  • Saturday, July 25 - 2015 CrossFit Games Masters Workouts

    Today we're taking on two of the workouts Cathie performed during the 2015 CrossFit Games...3-2-1-Go! #GRANNYSTRONG SATURDAY
    A) 1 RM Thruster Take 10-15 minutes to warm up, then find your 1RM in the 5-minute time cap. B) The Sandwich *Choose your own adventure from the options below or find a partner and share the work. Time cap: 15 minutes Masters 40-44, Masters 45-49 For time: 80-calorie row 40 shoulder-to-overheads (155 / 105 lb.) 80 deadlifts (155 / 105 lb.) Masters 50-54 For time: 80-calorie row 40 shoulder-to-overheads (135 / 95 lb.) 80 deadlifts (135 / 95 lb.) Masters 55-59 and  Masters 60+ For time: 80-calorie row 40 shoulder-to-overheads ....

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  • Friday, July 24

    Here's our Games athlete hanging with her girls after the last event. FRIDAY
    A) Deadlift: 50% x 4 60% x 3 70% x 2 75% x 1 80% x 1 85% x 1 88% x 1 91% X 1 Drop back 5% to 86% and perform max reps Alternate rep scheme: 4, 4, 3, 3, 3 B) Every 6 minutes for 4-5 rounds: 6 CTB pull ups 6 step down box jumps :25 AB ....

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  • Thursday, July 23 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, July 22 - Weekly Dose of Awesome

    For those of you that may not know Amber Concepcion, she is patient, kind, and works hard inside the gym and outside the gym with her 3 kids, 4 if you count Bien. ;)When Amber first started coming to CrossFit Nittany, it was the first time I have ever seen an adult not able to jump rope. I thought everyone learned this as a kid, and like learning to ride a bike, you do not forget. Amber since has learned to jump rope, but that is just one of the many accomplishments she has made since joining. She is now stringing together pull ups, along with doing weighted strict pull ups. She is completing workouts Rx and has been on a steady pace with setting personal records. My favorite thing about ....

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  • Tuesday, July 21 - We are #GRANNYSTRONG!

    "Believe deep down in your heart that you're destined to do great things." ~Joe Paterno Dear Mama Saint, Good luck this week at the 2015 CrossFit Games! Don't worry, we'll be cheering so loudly you'll hear us all the way out in Cali.We are so proud of you, Cathie! Love, Your CFN Family **Don't miss Cathie competing in the 2015 CrossFit Games today through Thursday. Here are details on how to watch her and here is the official competition schedule .Let's go Cathie! #GRANNYSTRONG TUESDAY
    A) For Time: 5-4-3-2-1 Hang Squat Clean @ 80% Strict Weighted Chin-up (+10% bodyweight) B) Not For Time @80% effort: Partner Carry x 50m Partner Double Unders x 100 Alternating Partner Plank-ups ....

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  • Monday, July 20 - Mobility Monday

    Hamstring Mobility
    The hammies have been barking lately! We’re working on a deadlift cycle so we’ve been working our hamstrings hard, making them stronger. Strong hamstrings not only give you a killer deadlift but will help with any Olympic lift, squat movement and running. They are the second largest muscle group in your legs so if your legs are working, your hamstrings are involved. In addition to targeting these muscles in your workout, it's important to work on their mobility. This video talks about rehab for torn hamstrings but this banded hamstring work is good for activating and strengthening the hamstrings before a workout. Rolling on the hamstrings with a lacross ball is a great ....

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  • Saturday, July 18 - Reasons to eat nuts

    What do studies show us about eating nuts? Loads of research has revealed that nuts can help defend against age-related chronic diseases in these ways: Heart Health - Nuts can help lower LDL cholesterol (considered the dangerous kind) and improve HDL cholesterol (the "good" kind). They contain special phytosterol compounds which play an important structural role in cell membranes where they stabilize cells and interfere with cholesterol absorption. Weight Loss - Nuts have a high total fat content, but they are also very nutrient-dense and provide a lot of important minerals and fatty acids that support weight loss. Nuts can help you to feel more full after a meal which is beneficial for ....

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  • Friday, July 17

    Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on February 13, 2008. FRIDAY
    A) Partner "Tommy V" With a partner, perform the following for time: 21 thrusters (115/75) 12 15 ft rope climbs* 15 thrusters (115/75) 9 15 ft rope climbs 9 thrusters (115/75) 6 15 ft rope climbs *Scale rope climbs to jumping pull ups + knees to elbow in the same rep scheme (12, 12, 9, 9, 6, 6) B1) GHD sit ups x 20-30 x 3 sets; rest as needed B2) Good mornings with band at waist x 20-30 x 3 sets; rest as needed B3) Landmine twists x 20-30 x 3 sets; rest as needed ....

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  • Thursday, July 16 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, July 15 - Quick breakfast idea when you're on the road

    Quick tip from Ann: Dan is getting ready to leave on a two-week motorcycle camping adventure to Billings, MT and back (at least I hope he comes back!). Since he'll be eating breakfast at a campsite most mornings, he wanted an alternative breakfast option to the dehydrated meal packs. In a matter of minutes on Saturday morning, I put together these instant protein oatmeal packets assembly-line style. You can mix and match any flavor combo you like, but here's what is inside each snack-size zip top bags in the above photo: 1/2 C quick oats 1 scoop protein powder (any flavor) pinch salt dash cinnamon dried fruit (blueberries or cranberries) or dehydrated fruit (bananas) walnuts To prepare: ....

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  • Tuesday, July 14

    TUESDAY
    A) Back Squats: 3.3 x 4 sets; rest (:20-30)/3:00 *try for heavier than last week on your final set B) RFESS @3010; 6-7 reps x 2 sets each leg; rest :90 between legs C) 10 min AMRAP @80%: 5 man makers (55/35) 6 hurdles FLR on floor or rings x :20-:30 Row 250m ....

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  • Monday, July 13 - Mobility Monday

    Elbow pain during pullups
    I have heard some people talk about elbow pain that they’ve been experiencing after pullups. Kelly Starrett, the founder of Mobility Wod, explains the mechanics behind strict pullups, butterfly pullups and chest to bar pullups that might explain why your elbows have been giving you trouble. He talks about lots of things but the main point of the video is to generate a stable spine and shoulder position. Try thinking about how stable your spine and shoulders are the next time you jump up on the pullup bar. Becoming more stable may be the key to getting rid of those achy ‘bows. This week, we’ll be using our shoulders a lot, so here’s some dip mobility prep work ....

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  • Saturday, July 11 - Benefits of Apple Cider Vinegar

    Apple cider vinegar is made by a process of natural fermentation, which means combining yeast with sugar, in this case in the form of apple juice. During fermentation the yeast and sugar interact to create a very beneficial compound called acetic acid. Acetic acid contains beneficial enzymes that promote healthy bacteria growth in the digestive tract while also reducing harmful bacteria. Therefore apple cider vinegar is a great way to boost immunity, fight inflammation and improve digestive health. Studies have shown that apple cider vinegar can help:
    Kill "bad bacteria" in the gut and promote the growth of "good bacteria"
    Act as an anti-microbial that helps increase immunity and ....

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  • Friday, July 10 - Recipe

    Coconut Chocolate Energy Truffle FRIDAY
    A) Deadlift: Note: New members have different training needs compared to more experienced members. An alternate rep scheme will be included each week with these deadlift workouts to help newer members develop their technique and strength. 50% x 4 60% x 3 70% x 2 75% x 1 80% x 1 85% x 1 Drop back 5% to 80% and perform max reps Alternate rep scheme: 5, 5, 5, 5 B) Every 6 mins for 4-5 rounds: 5 CTB pull ups 6 burpee box jump overs :15 AB hard ....

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  • Thursday, July 9 - Active Recovery

    THURSDAY
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, July 8 - Meet the Coach: Ashley

    Sport(s) or fitness background:
    Competitive & All American Swimmer. One season of track & field in high school (sprinter & pole vaulting). Had my rounds working out at conventional gyms. Grew up being active. CrossFit Strength:
    Olympic lifts and squats. CrossFit Weakness:
    Gymnastics – muscle-ups. The best part of CrossFit Nittany:
    Positive supportive driven community. Fran or Helen?
    FRAN You can catch Ashley coaching on Wednesday and Friday evenings. Learn more about Ashley here . WEDNESDAY
    A) Back Squat: 3.3.3 x 3 sets; :15/2:30(try to hit same weight as 5RM set last week by 3rd set) B)RFESS x 7-8 reps x 2 sets; rest :90 btw legs C) 2:00 AMRAP @ 80%: 4 pistols 8 ....

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  • Tuesday, July 7

    TUESDAY
    A1) Bench Press x 5-8 reps x 5 sets; rest 2:00 A2) RDL x 5-8 reps x 5 sets; rest 2:00 B) 10 min AMRAP @80%: Run 200m Wall Walks x 2 Broad Jumps x 6 Hollow Rocks x 15 C1) GHD sit ups x 20-30 x 2 sets C2) landmine twists x 20-30 x 2 sets C3) good morning with band at waist x 20-30 x 2 sets ....

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  • Monday, July 6 - Mobility Monday

    IT Band Hell, And Help...
    We're just into Summer and prime running season and thus we're seeing more running in the warm-ups and WODs (like 1776 from Saturday) at the gym and you might be doing some additional work outside of the gym. An area that can use some attention as you run more is the Iliotibial band (IT band). I was kicking around ideas for a long post about various movements, but then I found this video from Kelly Starrett in which he explains a little about the IT band and gives you some movements for homework. He does a better job of it than I can and there are some 4th of July hot dogs are calling my name. ~Coach Dan MONDAY
    A) 21 minute EMOM: 1 - Hang Clean (above knee) ....

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  • Saturday, July 4 - Happy Independence Day!

    SATURDAY
    A) work up to a moderate 3 reps on Deadlift in 12 minutes B) “1776” 1 Mile run then complete... 7 rounds of: 7 Deadlifts (155/105) 6 burpee over the barbell *yes this is a different twist than past years ....

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  • Friday, July 3 - Workouts you can do at your desk...

    Ever feel like you could be doing "more" to stay healthy at work? Instead of just sitting at your desk, here are several things you can do to throughout the day to stay fit. - Leg extensions. While sitting at your desk, try lifting your feet off of the ground until your legs are completely straight. - Raises. While you are standing in line to use the microwave, try standing on your tip toes and going up and down. - Upright crunch. While you are working, keep your back straight and lift your knees up above the chair and hold them until you can't hold them anymore. - Place your palms on the bottom of your desk and push up. Place them on the top and push down. - While you are sitting at ....

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  • Thursday, July 2 - Active Recovery

    Saturday July 4th the regularly scheduled evening class will be an open gym from 5:00-6:00pm. The morning classes will be on at the regularly scheduled times.
    Thursday
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ....

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  • Wednesday, July 1 - My CrossFit Nittany Story: Kelly Felix

    Prior to walking through the doors of CrossFit Nittany the most work I had ever done at a gym was making the monthly payment. I had set up for autodraft so I was more embarrassed to cancel than anything. And you never know, next month might be the month I really get at it.... Growing up I never played any sports and was the farthest thing from being athletic, or coordinated for that matter. As a kid I was almost always the shortest and smallest in class. Certainly not strong. I didn't hit 100lbs until my last year of college.  At that time potato chips, Captain Morgan and cigarettes seemed to flow well with my metabolism. At some point that college education must have kicked in and it ....

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  • Tuesday, June 30

    TUESDAY
    A. Press - 1RM B. Weighted Chin-up - 1RM + 5 min AMRAP: strict chin-ups - pronated, must complete each eccentric portion before releasing from the bar, 36" width allowance -rest exactly 10 minutes- 5 min AMRAP: strict HSPU - max hand allowance box 36" x 24" *it would be good to note your bodyweight in the morning ....

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  • Monday, June 29 - Mobility Outside of the Gym

    How many of you think about how your body is moving throughout the day? The gym is our playground where we can focus on our health and movement. However, when we leave the gym, it’s very easy to fall into unhealthy movement patterns, like sitting slumped over in your desk chair or walking about with your back arched. Moving with poor form throughout the day detracts from the hour of hard work you put in at the gym. Here are some suggestions from our friends at MobilityWod and CrossFit San Francisco about how to continue to move better throughout your day so you don’t take away from the work you put in at the gym. Sitting at your desk:
    For those of us who spend most of our day sitting at ....

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  • Saturday, June 27 - Recipe

    Basil Lime Marinade and Sauce (Perfect for chicken or pork loin)
    Zest and juice of 4 limes 2 cloves crushed garlic 1 Tbsp Dijon mustard 1/3 cup walnut oil (can sub for Extra Virgin Olive Oil) 1/4 cup coconut aminos (or wheat free tamari) 2 Tbsp minced/finely chopped fresh basil or to taste Mix all above ingredients together in a bowl. Reserve 1/3 of marinade for the sauce. Pour the other remaining 2/3 of marinade over your desired meat and marinade for approximately 24 hours. The more time the meat has to marinade the better the flavors will develop and soak in. However, don’t like time step in the way. If you only have an hour, just go for it! Grill meat (discard marinade the meat ....

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  • Friday, June 26 - Some insight into the way we do things here...

    Repost from Bryan The was in the Facebook group: I figured some of you would be interested in reading this . James has been my coach for the past nine months(I believe everyone can benefit from coaching, myself included and not just with exercising competitively). He has a lot of influence over how your workouts look, how & why I continually reshape and reinvent things here at CrossFit Nittany, why the most senior (in terms of time with us) of you continue to progress after 4+ years of training as our clients, and James is a just a really good guy that e verybody in CrossFit should know. He has either "coached the coach of" or still directly works with approximately 2/3 of all ....

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  • Thursday June 25 - Try Cryotherapy on your Rest Day


    Whole Body Cryotherapy: Recovery in 2-3 minutes
    "There's a new form of athletic recovery and pain management that's spreading throughout the country and it's called  Whole Body Cryotherapy . It's an innovative cold therapy that uses a nitrogen gas to lower the temperatures ranging between -166 F and -275 in a stand-up chamber called a cryosauna. Sessions last a brief 2-3 minutes. Sound crazy? Believe it or not, everyone from grandmas to LeBron James are using it to treat different health issues. Benefits include reduced pain and inflammation, increased energy, better sleep, burning hundreds of calories, post-surgery recovery, immune system boost, better skin, and an overall ....

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  • Tuesday, June 23

    TUESDAY
    A) 6 rounds starting every :90 for 9 minutes: Hang power snatch x 2 @ 60-70% B1) good mornings x 3-4 reps @ 30x1 x 3 sets; rest 1:30, building upon last week B2) DB push press x 4-5 reps @ 21x1 x 3 sets; rest 1:30 + C) 4 rds for time: 15 cal row 10 alternating DB snatch (55/35) 5 strict hspu ....

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  • Monday, June 22 - Thank You + Mobility Monday

    A special message from Cathie:
    CrossFit Nittany members ~Once again I am overwhelmed by your generosity and support. Not only have you given financial support, but many of you are still speaking to me after Sexy 61! This community continually amazes and inspires me. So many of you volunteer your time, baking skills, energy and ideas to make this box one of the best places to spend time. The genuine encouragement and help you offer me and each other every day is admirable. I am proud to be "Mom" or "Granny Saint" to each of you. I am excited to be able to return to Carson and will try and represent your incredible spirit well.I need to give a special shout out to Elise Geier for her ....

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  • Saturday, June 20 - Send Cathie to Carson Fundraiser!

    Sexy 61 workout crafted by Mama Saint
    For time or fun: Run 600m 1 man-maker (55/35) 60 wall balls (20/14) 1 wall walk 60 double unders 1 man-maker 60 toes to bar 1 wall walk 60 weighted OH alternating lunges (55/35) 1 man-maker 60 burpee box jump (20/16) 1 wall walk 61-minute time cap... but I'm quite sure you won't need that... *Bonus round - add 6o AB or ROW cals & 1 more man-maker ....

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  • Friday, June 19 - Happy Father's Day!

    With Father's Day on Sunday, we thought it would be fun to give a shout-out to some CFN dads! Alan's
    two wonderful kids graduating with honors is a testament to his awesomeness as a dad.  A testament to his functional fitness is the endless shopping runs laden with packages so his daughter Ann can stun at prom, or standing for hours in the broiling sun or freezing weather to be there for the moment his son Brian took 4th in state for his record breaking 4:19 run in the 1600 event. His hard work & devotion to his family are clearly evident in his two amazing kids...all the while maintaining a wicked sense of humor both in & out of the gym. We couldn't be prouder of him as a dad ....

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  • Thursday, June 18 - Active Recovery

    Thursday
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, June 17 - 5 Reasons to Clear Mental Clutter

    This short article is filled with great points. A must-read:  5 reasons to clear all the mental clutter at regular intervals and some tips on how to actually do it. WEDNESDAY
    A) "Elizabeth" 21-15-9 Squat clean (135/95) Ring dips ....

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  • Tuesday, June 16

    TUESDAY
    A) 5 min EMOM Hang power snatch x 3 B1) good mornings x 4-5 reps @ 30x1 x 3 sets; rest 1:30, building upon last week B2) DB push press x 6-8 reps @ 21x1 x 3 sets; rest 1:30 B) 4 rds for time: Run 200m 15 KBS 10 chest to bar pull ups ....

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  • Monday, June 15 - Mobility Monday

    You and Your Shoulders – Relationship Status: It's Complicated
    Over the last two weeks, we have been using our shoulders a lot. Overhead squats, jerks, pull ups, push ups, and snatches have been performed and all of these movements require full use of the shoulder joint. As you were performing these movements, you may have noticed that your shoulders as well as other muscles in your arms, neck, upper back and chest are sore. That is because shoulder movements involve more muscles than the deltoids. If your shoulders are sore or you are lacking range of motion, it might involve more muscles than you think. This video with Kelly Starrett talks about the relationship between the muscles ....

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  • Saturday, June 13 - Dinner Tonight

    Spring Chopped Salad from Melissa Joulwan of Well Fed 2
    Serves 4 | Prep 15 minutes | Whole30 compliant Ingredients: 1 large seedless cucumber, diced 2 cups snap peas, chopped 4 large scallions, white and green, thinly sliced 1 cup fresh parsley leaves, minced (about 1/4 cup) 2 tablespoons extra-virgin olive oil 2 tablespoons lemon juice salt and ground black pepper, to taste Directions: 1. Place the cucumbers, snap peas, scallions, and parsley in a large mixing bowl. Add the oil and lemon juice, then sprinkle with salt and pepper. 2. Toss with two wooden spoons for about 2 minutes until the vegetables are coated. Taste and adjust seasonings. Community Event Today:
    2015 Ferguson ....

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  • Friday, June 12 - #FBF

    Tom Ring working on some clean progressions during Weightlifting Class. Friday
    A) Back Squat x 4-5 reps at 20x1 x 3-4 sets; Rest 3:00 B1) Front Rack Lunges x 2-3 per leg x 3 sets: Rest :90 B2) DB Skull Crushers x 8-10 x 3 sets; Rest :90 C) #FBF WOD from 9/26/11: 3 Rounds for Time: 5 burpees 10 sit-ups 15 box jumps (24/20) ....

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  • Thursday, June 11 - Active Recovery

    Thursday
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, June 10 - Why Sitting Kills

    There's an article hanging on the board in the lobby of 102 about this topic, but this infographic  provides additional useful information about prolonged sitting. WEDNESDAY
    A.) 10 minutes to work up to a moderate split jerk B.) 3 rounds for time: run 400m 21 AB calories 12 push press (115/75) C1)  OH Carry x 50m x 2 sets each; rest 2:00 between arms C2) GHD sit ups x 20-25 reps x 2 sets; rest 2:00 *1/2 the group do B while other half does C then switch to accommodate AB ....

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  • Tuesday, June 9

    TUESDAY
    A) 5 min EMOM Hang muscle snatch x 1 + hang power snatch x 3 *scale to DB bent press practice if unable to perform snatch due to mobility B) 10 min EMOM Odd - 5-6 strict CTB pull ups Even - 3 wtd. pistols each leg + For time: 12-9-6 OH Squat (135/95) Deadlift (135/95) toes to bar ....

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  • Monday, June 8 - Mobility Monday - Outside of the Gym & Hip Mobility

    Squatting is possibly the most fundamental movement humans perform. The hip joint is one of the major players involved in the squat whether it is used to sit down on a chair, bend over to pick something up or back squat 400 pounds. Many among us have hip issues in either our range of motion or our movement patterns that affect how we squat. These issues follow us throughout our day so if we squat poorly at the gym, we’re probably sitting down in chairs poorly too. By doing pre- and post-workout hip mobility, we can improve our movement during our workouts and in our daily lives. This week, we have a pre-workout mobility hip sequence that is a great prep for squats, a post-workout mobility ....

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  • Saturday, June 6 - Gettin' Down on the Farm

    Bob and Maddi Radzwich are hosting a potluck gathering at their farm this afternoon beginning at 4pm. Doan's Bones will be catering, but please bring a dish or beverage to share. All are welcome! Radzwich Farm address: 4104 West Whitehall Road, Pennsylvania Furnace, PA 16865 Also Saturday
    A) deadlift up to a tough set of 3 reps in 5 sets B) deadlift @ 31x1 x 3 x 2-3 Sets at -5% of A + 5 rounds not for time 8 hspu 50 m farmer carry 50 d/u 2 hard rope climbs 200m Sandbag carry ....

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  • Thursday, June 4 - Active Recovery

    Thursday
    A. Aerobic Restoration: 25-40 minutes of one or a mixture of the following performed at 50-60% effort – easy, restorative & conversational pace: * Swim (this is my first choice... it is what I do all summer weather permitting) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort ....

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  • Wednesday, June 3 - To Exercise Or Rest When Sick? This Infographic Will Tell You

    Click here to check out the infographic. WEDNESDAY
    A.) 10 minutes to work up to a moderate squat snatch B.) For time: run 800m to Kissell's 30 OHS (95/65) 60 med ball sit ups (20/14) 90 double unders 30 KB swing high pulls (32/24kg) 60 box jump overs (20/16) *if you're up for it scale up to 2/3 reps of the full on regionals workout with the run to Kissell's ....

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  • Tuesday, June 2

    A) 5 min EMOM Hang muscle snatch x 2 + hang power snatch x 2 *scale to DB bent press practice if unable to perform snatch due to mobility B) 10 min EMOM Odd - 6-8 CTB pull ups Even - 6-8 pistols + For time: 20-15-10 AB Wall balls Toes to bar ....

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  • Monday, June 1 - Mobility Monday

    Time management and pre-workout mobility
    Ideally, each of us would have 30 or more minutes set aside each day for pre- and post-workout mobility. However, given demands on our time it just isn't possible for the majority of us. This isn't a pass to skip pre- and post-workout mobility; rather, it forces us to be efficient with what little time we do have and to prioritize mobility work that will maximize results. You can get some pretty good results with just a few minutes of focused pre-workout mobility performed consistently before each workout. For example, in the video below notice how Diane Fu's front rack position improves after just a minute of smashing her right triceps (starts at ....

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