2-29-12

Workout

Warm-up x 1

Mobility

Strength WOD

5 Rounds for Time
20 Double Unders
6   Pull ups (12 Ring Rows)

2-28-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Minute AMRAP
2      sDB Overhead Step Up
4     4 Pos sDB Bent Over Rows
120' Farmer's Carry

2-27-12

Let's Have a Great Week


One of the things that goes along with all of our challenges is the question, "Where can I find recipe's?"  Sara Fragoso author of Everyday Paleo just posted a recipe for a Southwestern Frittata (Egg Bake for us in Central Minnesota) that looks very good.  She has many great recipe's on her blog as well as ideas for eating healthy with a busy life.

She also happens to be one of the presenters on the Paleo Summit that is going on this week.  You can join in on watching and listening to these presentations by clicking the banner at the top of this page or here at Paleo Summit.



Workout

Warm-up x 1

Mobility

Strength WOD

Every Minute on The Minute for 12 Minutes
5 Sandbag Cleans
5 Sandbag Zercher Squats
5 Sandbag Push Press

Strength WODS for the Week:  Back Squat 3-2-1-1-1, Shoulder Press 3-3-3-3, sLeg Deadlift 3x5, Deadlift 3-3-3-3.

2-23-12

I posted a link about this earlier in the week. Sean Croxton of Underground Wellness set up a week long event that starts next week. Nationally recognized speakers will give power point video presentations. The videos are free to watch for 24 hours. When you sign up, there are two videos for you to watch. One by Mark Sisson and the other by Gary Taubes. Just click on the link above or click here to sign up. Sean Croxton also has an e-book "The Dark Side of Fat Loss" for sale on his website. I have not purchased it yet, but it looks like it might be interesting.

Workout

Warm-up x 1

Mobility

Strength WOD

10 Min AMRAP
5 Handstand Pushups
10 Bulgarian Split Squats (5/5)
15 KB Swings

2-22-12

Fitness Challenge Starts Today!

Remember to keep track of your bonus points as well as your penalty points.  You can use the Daily Tracking Sheet as well as the Weekly Summary sheet.  I have also added a Buy-In and Penalties Chart to the Have It Your Way Fitness Challenge page.

It has been pointed out to me that I should try to promote my Trinity Strength and Conditioning Facebook page.  I will be linking my blog posts there as well as posting other useful information.  If you use Facebook, I would appreciate it if you stop by my page and hit the Like button.

Once again, if you have not sent me an email with your Buy-In level from the email address that you would like me to send the link for the google doc, please do so.  Also, remember all contestants need to pay this week as well as get your measurements done and pictures taken.


Workout

Warm-up x 1
Mobility
Strength WOD

For Time:
21-15-9 
Thrusters (95/65)
Pull-ups

This workout is called "Fran" in the Crossfit world and is in the front of you record book as a benchmark workout.  I will put scaling options on the board.  The last time we did this workout was 1/24/2011.

2-21-12

Fitness Challenge Update!

Remember the "Have It Your Way Fitness Challenge" starts on Wednesday.  That means that your sleep points start counting on Tuesday night (Yes, you can count the hours that you sleep before midnight on Tuesday.)  Please email me at gajohnson27@gmail.com with the email address that you would like me to send your link to submit your points.  Also, please either post the level that you are committing to in the comments below or let me know via email.  Once again, here are the rules to the contest. 

I found some interesting information that I would like to share with you.  Starting this Sunday, February 26, Sean Croxton from Underground Wellness is hosting a Paleo Summit.  It is a week long event that will include multiple speakers on topics related to living a "Paleo" Lifestyle.  Some of the speakers include Robb Wolf, Mark Sisson, and Chris Kresser.

I also would like to point out that on the left side of this page there is a link to contest information.


Workout

Warm-up x 1
Mobility
Strength WOD

10 Min AMRAP
10   Knees to Elbows
10   Burpees
120' Waiter's Carry (Both hands carrying weight plate.)

2-20-12

Our "Have It Your Way Fitness Challenge" starts this Wednesday.  Start preparing now.  Here are the Rules for the contest as well as a Daily Log Sheet and  Weekly Summary Sheets that you can print out to help you keep track of your points.


Click Here! if you are interested in ordering Robb Wolf's 30 Day Total Transformation e-book.  For those of you who are looking for ideas for what to eat or how to plan meals this is for you.  Robb Wolf is becoming one of the "go to guys" in the fitness and nutrition community.  This would be useful to those of you who are in the contest as well as those of you who are not ready to join a contest, but would like to get the benefits of a healthy diet.

Workout

Warm-up x 1
Mobility
Strength WOD

Complete the following for 5 Intervals.  Continue each interval where you left off the previous one.  Complete as many rounds as possible:

3 Deadlift @ 50% of 1RM
6 Push ups
9 Lateral Bar Jumps

Strength WODs this week:  OHS 3-2-1-1-1, Push Press 3-2-1-1-1, sLeg Hip Bridges 3x5, and Power Clean 2-2-2-2-2.

2-16-12

Workout

Warm-up x 1
Mobility
Strength WOD

For Time:
10 Renegade Rows
1 Box Jump
9 Renegade Rows
2 Box Jumps
...
1 Renegade Rows
10 Box Jumps

See 1/3/12 for past results

2-15-12

Here is a link to our "Have It Your Way Fitness Contest".  Spread the word.  Contest starts next Wednesday, February 22.


Workout

Warm-up x 1
Mobility
Strength WOD

Every Minute on the Minute for 10 Minutes

10 sDB Lunges
10 sDB Ground to Overhead

2-14-12

I have a rough draft of the new "Have It Your Way Fitness Challenge" now available.  It should update as I make any necessary changes to it.  Take a look at it and let me know what you think.  Let's try to get as many people as possible involved in this challenge.


Workout

Warm-up x 1
Mobility
Strength WOD

"LA Baseline"
500 m Row
40 Squats
30 Sit-ups
20 Push ups
10 Pull ups

See 9/7/11 for past results

2-13-12

Workout

Warm-up x 1
Mobility
Strength WOD

10 Min AMRAP
3 Power Clean 70% 1RM
6 Ring Dips
9 Russian KB Swings

See 12/29/11 for past results

Strength WODs this week Front Squat 3-3-3-3, Bench Press 5-5-5, TGU, and Power Snatch 3-3-3-3.

2-9-12

Workout

Warm-up x 1
Mobility
Strength WOD

For Time:

500 m Row

Then...5 rounds of
10   Push ups
10   DB Front Squats
120' Farmer's Carry

2-8-12

Workout

Warm-up x 1
Mobility
Strength WOD

5 Rounds not for time

2 sDB Overhead Step Up
4 4 Pos sDB Bent over Rows
6 Turkish Get-ups (3 per side)

2-7-12

Workout

Warm-up x 1
Mobility
Strength WOD

Complete the following AMRAP.  Rest for 1 minute between rounds.  Continue each time period where you left off the previous one.
4:00, 3:00, 2:00, and 1:00
5   Burpees
10 Sandbag Cleans
15 Russian KB Swings

2-6-12

Workout

Warm-up x 1
Mobility
Strength WOD

10 Min AMRAP

5 dDB Push Press
10 Toes to Bar
20 Lunges

Strength WODS this Week:  Back Squat 3-3-3-3, Push Jerk 3-2-1-1-1, Weighted Pull ups 3-3-3-3, and Deadlift 5-5-5.

2-2-12

Workout

Warm-up x 1
Mobility
Strength WOD

5 Rounds for Time

6      Pull ups
9      Box Jumps
120' sArm Waiter's Carry (60'/60')

2-1-12

Workout

Warm-up x 1
Mobility
Strength WOD

Every Minute on the Minute for 15 Minutes

"DB Bear Complex"

5 DB Deadlift
5 DB Hang Power Clean
5 DB Thruster