Workout
Warm-up x 1
Strength WOD
4 Rounds for Time
20 Double Unders
10 Toes to bar
Monday, October 31, 2011
Wednesday, October 26, 2011
Tuesday, October 25, 2011
10-25-11
Workout
Warm-up x1
Strength WOD
4 Rounds for Time
5 Renegade Rows
10 Russian KB Swings
15 Lateral Bar Jumps
Warm-up x1
Strength WOD
4 Rounds for Time
5 Renegade Rows
10 Russian KB Swings
15 Lateral Bar Jumps
Sunday, October 23, 2011
Paleo Pumpkin Muffins by Stephanie
1 1/2 c almond flour
3/4 c canned pumpkin
3 large eggs
1 tsp baking powder
1 tsp baking soda
1/2 tsp cinnamin
1 1/2 tsp pumpkin pie spice
1/8 tsp sea salt
1/4 c raw honey (optional)
2 tsp almond butter
1 Tbsp sliced almonds
1. Preheat oven to 350.
2. Coat 6 muffin tins with coconut oil OR use paper muffin cups and add 1/2 tsp melted coconut oil to batter.
3. Mix all ingredients and pour into tins.
4. Bake 25 minutes
5. Sprinkle almonds on top immediately after taking out of oven.
Enjoy!
1 1/2 c almond flour
3/4 c canned pumpkin
3 large eggs
1 tsp baking powder
1 tsp baking soda
1/2 tsp cinnamin
1 1/2 tsp pumpkin pie spice
1/8 tsp sea salt
1/4 c raw honey (optional)
2 tsp almond butter
1 Tbsp sliced almonds
1. Preheat oven to 350.
2. Coat 6 muffin tins with coconut oil OR use paper muffin cups and add 1/2 tsp melted coconut oil to batter.
3. Mix all ingredients and pour into tins.
4. Bake 25 minutes
5. Sprinkle almonds on top immediately after taking out of oven.
Enjoy!
10-24-11
Workout
Warm-up x 1
Strength WOD
10 min AMRAP
10 KB Clean and Press (5/5)
10 Goblet Squat
10 Supine Ring Rows
Warm-up x 1
Strength WOD
10 min AMRAP
10 KB Clean and Press (5/5)
10 Goblet Squat
10 Supine Ring Rows
Wednesday, October 19, 2011
10-20-11
Workout
Warm-up x 1
Strength WOD
Perform as many reps as possible of the following
3 Deadlifts at 75% of 3 rm
6 Box Jumps
9 Toes to bar
Rest 1 minute between rounds.
Round 1 = 2 minutes
Round 2 = 3 minutes
Round 3 = 4 minutes
Round 4 = 5 minutes
Warm-up x 1
Strength WOD
Perform as many reps as possible of the following
3 Deadlifts at 75% of 3 rm
6 Box Jumps
9 Toes to bar
Rest 1 minute between rounds.
Round 1 = 2 minutes
Round 2 = 3 minutes
Round 3 = 4 minutes
Round 4 = 5 minutes
Tuesday, October 18, 2011
10-19-11
Workout
Warm-up x 1
Strength WOD
3 Rounds for Time
12 Bent over Rows (12 each side)
12 Burpees
12 Sit-ups
Warm-up x 1
Strength WOD
3 Rounds for Time
12 Bent over Rows (12 each side)
12 Burpees
12 Sit-ups
Monday, October 17, 2011
10-18-11
Workout
Strength WOD
12 min every minute on the minute
5 DB Deadlift
5 DB Hang Power Clean
5 DB Push Press
Strength WOD
12 min every minute on the minute
5 DB Deadlift
5 DB Hang Power Clean
5 DB Push Press
10-17-11
New Paint Job
I would like to thank Alicia, Zach and Katie for helping out with our new look on the outside of the building.
Workout
Warm-up x 1
Strength WOD
10 min AMRAP
5 HSPU
10 Pull ups
15 Squats
I would like to thank Alicia, Zach and Katie for helping out with our new look on the outside of the building.
Workout
Warm-up x 1
Strength WOD
10 min AMRAP
5 HSPU
10 Pull ups
15 Squats
Thursday, October 13, 2011
10-13-11
Workout
Warm-up x 1
Strength WOD
12 minutes every minute on the minute
5 Burpees
5 Pull ups
If you can not finish on the minute, continue into the next minute and then rest the remainder of the minute.
Warm-up x 1
Strength WOD
12 minutes every minute on the minute
5 Burpees
5 Pull ups
If you can not finish on the minute, continue into the next minute and then rest the remainder of the minute.
Wednesday, October 12, 2011
10-12-11
I will put the prize structure on the board at the gym. There will be a prize for the weekly high score as well as for the overall winning team.
Workout
Warm-up x 1
Strength WOD
10 min AMRAP
4 Power Clean
8 TTB
16 Lateral Bar Jumps
See Aug 4 for comparison
Workout
Warm-up x 1
Strength WOD
10 min AMRAP
4 Power Clean
8 TTB
16 Lateral Bar Jumps
See Aug 4 for comparison
Tuesday, October 11, 2011
10-11-11
I had a request to still get into the contest. If we can get a couple of more people who are interested we would be able to make it work...Please pass the word to see if it will work out.
Workout
Warm-up x 1
Strength WOD
4 Rounds for Time
12 DB Push Press
12 Kettlebell Swings
Workout
Warm-up x 1
Strength WOD
4 Rounds for Time
12 DB Push Press
12 Kettlebell Swings
Monday, October 10, 2011
10-10-11
The Fall Fitness Challenge starts today. Teams will be listed on the board at the gym. I need a captain from each team who will need to submit scores to me on a weekly basis via an excel spreadsheet. I did put the first two champions on the same team...so I guess that makes them the team to beat.
For those of you who did not join this time, if you would like sheets to follow along with, I have extra at the gym. My goal with this challenge is to get everyone thinking about their overall health by coordinating solid nutrition, rest and exercise.
Workout
Warm-up x 1
Strength WOD
10 min AMRAP
20 Squats
10 Sit ups
5 Renegade Rows
Strength WODS this week
Front Squat, Shoulder Press, Power Snatch, and TGU
For those of you who did not join this time, if you would like sheets to follow along with, I have extra at the gym. My goal with this challenge is to get everyone thinking about their overall health by coordinating solid nutrition, rest and exercise.
Workout
Warm-up x 1
Strength WOD
10 min AMRAP
20 Squats
10 Sit ups
5 Renegade Rows
Strength WODS this week
Front Squat, Shoulder Press, Power Snatch, and TGU
Thursday, October 6, 2011
10-6-11
Sign up as soon as possible for the fitness challenge. I will try to have your teams ready by Sunday. The sooner I know who is in the sooner I can get the teams out. Pass the word to anyone who you think may be interested.
Workout
Warm-up x 1
Strength WOD
10 min AMRAP
10 DB Ground to over head (5/5)
10 Box Jumps
120' Farmer's Carry R Hand
120' Farmer's Carry L Hand
Workout
Warm-up x 1
Strength WOD
10 min AMRAP
10 DB Ground to over head (5/5)
10 Box Jumps
120' Farmer's Carry R Hand
120' Farmer's Carry L Hand
Tuesday, October 4, 2011
10-5-11
Workout
Warm-up x 1
Strength WOD
5 rounds max reps
30 seconds Pull-ups
30 seconds rest
30 seconds Handstand Pushups
30 seconds rest
30 seconds Russian KB Swings
30 seconds rest
Warm-up x 1
Strength WOD
5 rounds max reps
30 seconds Pull-ups
30 seconds rest
30 seconds Handstand Pushups
30 seconds rest
30 seconds Russian KB Swings
30 seconds rest
10-4-11
The information for the fitness challenge is up at the gym.
Workout
Warm-up x 1
10 min AMRAP
20 Lunges
10 Renegade Rows
5 Toes To Bar
Workout
Warm-up x 1
10 min AMRAP
20 Lunges
10 Renegade Rows
5 Toes To Bar
Monday, October 3, 2011
10-3-11
Sign up this week for our Fall Fitness Challenge. There are details at the gym or get ahold of me and I will send out the details. It will start next Monday!
Workout
Warm-up x 1
3 rounds for time
350 m run
15 Goblet Squats
**Strength WODS this week: Back Squats, Push Press, Deadlift, Weighted Pullups, L-Sit
Workout
Warm-up x 1
3 rounds for time
350 m run
15 Goblet Squats
**Strength WODS this week: Back Squats, Push Press, Deadlift, Weighted Pullups, L-Sit
Subscribe to:
Posts (Atom)