7-31-12

Workout
Mobility
Warm-up
Strength WOD

Seven Intervals of 1 Minute Work / 30 Seconds Rest for as many rounds/reps as possible

2 Power Cleans (75% of 1RM)
10 Lateral Bar Jumps

7-30-12

Remember it is not too late to get into our Fitness Challenge.

Workout
Mobility
Warm Up
Strength WOD

5 Rounds for Time

5 Pull ups
10 Push ups
15 Squats

Strength WOD's this Week Front Squat 3-3-3-3, Push Jerk 3-2-1-1-1, Hip Bridges 3 x 10, and Deadlift 2-2-2-2.

7-25-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds Not For Time

2  sDB Overhead Step-up complex
5  4 Pos sDB Bentover Row
Max L-Sit

7-25-12

Workout
Mobility
Warm Up
Strength WOD

5 rounds of 1 minute work / 1 minute rest for as many rounds and reps as possible

10 Double Unders
10 dDB Thrusters

7-24-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5      Handstand Push ups
10    Box Jumps
120' sArm Farmer's Carry (60/60)

7-23-12 30 Day Fitness Challenge

It's that time again.  I have been asked to do another fitness challenge.

We will begin this week.  I am allowing you to pick your start date.  You need to let me know your start date by this Wednesday July 25.  You will need to start by Wednesday August 1.  I did this in order to make sure that everyone had adequate time to prepare their pantries.  Your challenge will last 30 days from your start date.  This challenge will be primarily focused on eating real foods.  For the diet portion of the contest we are going to use the Whole 30 Program rules from Whole 9.  I will post these rules at the gym as well.

The contest will cost $20 to enter and will consist of 3 components.

Part One - Diet

Beginning with 1 point on day 1 you will continue to add a point for each additional day that you follow the rules listed on the link above.  For example, if you eat perfect for days 1 - 5 and then choose to eat something that is not allowed on day 6 you would get 1 point for day 1, 2 points for day 2, 3 points for day 3, 4 points for day 4, and 5 points for day 5 for a total of 15 points through day 6.  On day 7 you start over again at 1 point.

Bonus points:  I will award bonus points as follows.

• 1 point for 7 consecutive days.
• 2 points for 14 consecutive days.
• 3 points for 21 consecutive days.
• 4 points for 28 consecutive days.
• 5 points for 30 consecutive days.

Part Two - Sleep

You can earn 1 point for each day that you get at least 8 hours of sleep.  This starts with Tuesday night.

Part Three - Workouts

You can earn 1 point per workout at the gym up to a max of 4 points per week.

The scorecard that you will need to fill out will be simple and can be picked up at the gym.

Workout
Mobility
Warm Up
Strength WOD

4 Rounds for Time

5  dDB Ground to Overhead
10 Pull ups
15 Russian KB Swings

Strength WOD's this week:  Overhead Squats (3,3,3,3); Shoulder Press (5,5,5); sLeg Deadlifts (3x5 each leg); and Power Clean (3,2,1,1,1)

7-19-12

Workout
Mobility
Warm Up
Strength WOD

10 Min AMRAP

5      Burpees
10    Toes to Bar
120' Waiter's Carry

7-18-12

Workout
Mobility
Warm Up
Strength WOD


5 Cycles of 1 minute work / 1 minute rest for as many rounds and reps as possible

10 Weighted Lunges (dDB)
10 KB Clean and Press (5/5)

7-17-12

Workout
Mobility
Warm Up
Strength WOD

3 Rounds for Time

350 m Run
10 Sandbag Cleans
10 Ring Dips

7-16-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

10 DB Front Squats
10 Renegade Rows

Strength WOD's For Week:  dKB Goblet Squats 3-3-3-3 @ 3011, Push Press 3-3-3-3, TGU 20/side, and Power Snatch 3-2-1-1-1. 

7-12-12

There will be some schedule changes for this upcoming Friday and Monday.

On Friday there will not be a 6:00 am class.

On Monday there will not be a 6:00 am class or a 9:00 class for 7-12 grades.




Workout
Mobility
Warm Up
Strength WOD

3 Rounds for Time

350 m Run
10       Sandbag Zercher Squats
10       Knees to Elbows

7-11-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds NOT for Time

5         4 Pos sDB Bent over rows
Max    L-Sit
4         Turkish Get ups
120'    dKB Farmer's Carry

7-10-12

Workout
Mobility
Warm Up
Strength WOD

10 Min AMRAP

5   dDB Push Press
10 Bulgarian Split Squats
20 Double Unders

7-9-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds for Time

5   Box Jumps
10 Push ups
15 Russian KB Swings

Strength WOD's this week:  Back Squat (3-2-1-1-1), Bench Press (3-2-1-1-1), Weighted Pull-ups (3-3-3-3), and Deadlift (3-3-3-3)

The Gym is Closed...What Should I Do For A Workout?

 

Here are a couple of suggestions for you if you are wondering what to do for a workout while the gym is closed this week.

1.  Take a Walk  If you have been coming in 3-4 x a week for quite some time now, a little down time won't hurt.  In fact, it may be just what you need.  You will still want to remain active though.  Go for a hike in the woods or just a walk around town.

2.  Play a Sport  If you enjoy a sport, organize a game.  It could be beach volleyball, a pick up basketball game at a local outdoor court, golf, tennis, softball, or anything else that you enjoy doing.  Just make sure to have some fun.

3.  Enjoy the Water  For those of you with access to a boat, canoe, or even an inter-tube enjoy some time on a lake or river.  This could be water skiing, tubing, fishing, or floating down a river.  Just don't forget the sun screen.

4.  Make up your Own Workout  Some of the most enjoyable workouts that I have ever had came when I was away from a gym and just made something up.  I remember a workout done on vacation a year ago that included a short sprint up a hill, jumping on a tree stump, and doing pull ups from the limb of a tree.  That may sound lame to some of you but it was a blast.  Pair up a couple of movements and let your creativity flow.  If you just can't seem to come up with anything, check out the workouts for the road section and make some modifications from there.

Whatever it is that you decide to do with your time, enjoy yourselves and see you next week.

Workout
Mobility
Warm Up

 5 Rounds of 3 minutes of work and 1 minute of Rest for As Many Rounds As Possible
(This workout is known as "The Chief" in Crossfit circles.)

3 Power Clean (135/95)
6 Push ups
9 Squats

You will pick up where you left off each round.

7-2-12

Just a reminder, we will be closed from Wednesday to Sunday.  Enjoy some time away from the gym.

Workout
Mobility
Warm Up

 6 Rounds Using the Tabata Timer (:20/:10) for Max Reps

dDB Ground to Overhead
Pull ups
Lunges
Box Jumps

Do each exercise 6 times.  Take 2 cycle break after completing each exercise.  Make note of the total reps performed.