Wednesday, December 31

50 Situps
50 double unders
50 situps
50 walking lunges
50 situps
50 burpees
50 situps

Happy New Year!!

Tuesday, December 30, 2008 WOD

Complete 5 rounds of the following:
400m Run
Max Handstand Pushups
Max Dips
Max Pushups
Max KTE

-Post greatest number acheived on each exercise and your best 400m run time.
-Possible tabata run excitement after resting.

Monday, December 29, 2008 WOD

"The Great White Hope"
5 Rounds for time of:
Deadlift 10
Reverse Grip Pullups 20
Lunges 30

-You may use 225, 185, 135, or whatever weight needed. Post your time and weight used for deadlifts to the comments section.
-Compare to Nov 11.

Saturday, December 27, 2008 WOD

9:00am at the Arlington Heights High School track!!!
If weather is bad it will be cancelled.
(Please get there early to get your bars situated. Workout will start promptly at 9:00.)

"Nancy"
5 Rounds for Time:
400m Run
15 Overhead Squats

Friday, December 26, 2008 WOD

Angie--"Mixed-up and confused"
Complete for time:
100 Jump Squat
100 Situps
100 Elevated Pushups
100 Jumping Pullups

Holiday Schedule

No Classes Wednesday or Thursday

Merry Christmas to everyone!
See you all on Friday at noon.

(Friday's session is free so bring friends!)

Tuesday, December 23, 2008 WOD

Thruster 1-1-1-1-1-1-1-1

plenty of warm-up sets.

Fun stuff after the thrusters!

Monday, December 22, 2008 WOD

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Post your choice of girls and rounds completed to comments.

---------------------------------------------------------------

Heather's handstands across Spain!

Where's Waldo?

Saturday, December 20, 2007 WOD

Complete the following for time:
10 Burpees
5 Deadlifts
9 Burpees
5 Deadlifts
8 Burpees
5 Deadlifts
7 Burpees
5 Deadlifts
...(continue to 1 Burpee).

Friday, December 19, 2008 WOD

Well, here it is folks...back by popular demand, by me...

Complete the following for time, focusing on survival:

"Tropic Thunder"
50 Thrusters (135 lbs)
50 Pullups
50 KTE

30 Hanging Power Cleans (135 lbs)
30 Pullups
30 KTE

20 Push Press (135 lbs)
20 Pullups
20 KTE
-----------------------------
If you missed the Downtown Crossfit social event tonight do not worry. I will post pictures soon!

Thursday, December 18, 2008 WOD

For time:
100 Squats
20 Pushups
80 Squats
40 Pushups
60 Squats
60 Pushups
40 Squats
80 Pushups
20 Squats
100 Pushups
-possible treadmill work after.
-----------------------------------
-Parkour/gymnastics skills and Hang. Power Clean practice for those that are on a rest day.
-----------------------------------
Noon Session meet upstairs!
-----------------------------------
Downtown CrossFit Happy Hour!
5-7pm at Daddy Jacks. Be there.

Wednesday, December 17, 2008 WOD

Stole this one from the Navy Seals website (all CrossFit WOD's). Hopefully they don't mind. Everyone can thank Mark M. for this one...he brought it to my attention. Be sure and click on my link for the Navy Seal page to view more of their CrossFit sessions.

Warm-up: Run 1.5 miles. 100 push-ups, 100 sit-ups and 20 dead hang pull-ups
(Warmup might be modified slightly from what is listed)

"10th day of Christmas"
AMRAP in 30 minutes:
10 SDHP (55lb KB)
9 push-ups
8 KB swing (55lb)
7 sit-ups
6 Burpee pull-ups

Downtown CrossFit Social Gathering!

Thursday, December 18
5-7pm at Daddy Jack's

(may move to another location at 7pm.)

Tuesday, December 16, 2008 WOD

NO 6am SESSION!

Power Clean 1-1-1-1-1-1-1
----------------------------
Burgener teaches the Power Clean
A few things to notice:
-hook grip!
-elbows up!
-bar on shoulders!
Clean catch heights tri-panel

Monday, December 15, 2008 WOD

"Happy Birthday Greg!"

Today is Greg's 43rd birthday...be sure and wish him a happy birthday and thank him for today's session.

Complete the following for time:
43 Pullups
43 KB Military Press (right arm)
43 KB Military Press (left arm)
43 KB Swings
43 KB Half Get-up
43 Pullups

Saturday, December 13, 2008 WOD

7 Rounds for time of:
3 Overhead Squats
10 KTE

-Individuals that are new to Overhead Squats and do not come to the regular sessions will use an empty bar or a stick.

-Please watch the following videos that demonstrates proper setup for an OHS.

Overhead Squatting Safely
Overhead Squat

Friday, December 12, 2008 WOD

Complete the following for time:

15 rounds:
7 reps Jump Squats
7 reps Pushups

15 rounds:
7 reps Squats
7 reps Inverted Burpees
---------------------------

"Catalina Wine-Mixer"
Post your ideas for a CrossFit happy-hour to the comments section. See comments for details.

Thursday, December 11, 2008 WOD

Row or Run 5k for time.

(Ab Circuit for those that have not completed yet.)

Noon Session meet by desk on fitness floor!

Wednesday, December 10, 2008 WOD

Front Squat 10-10-10-10-10
--------------------
5 Rounds for Time:
10 HSPU
10 Pushups
10 Pullups
--------------------
Ab Circuit

Wednesday, December 9, 2008 WOD

"Randy"

75 lb Power Snatch...75 reps for time.

Monday, December 8, 2008 WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge Steps
50 Knees to elbows
50 Push press, 45 lbs
50 Back extensions
50 Thrusters, 45 lbs
50 Burpees
50 Double unders

Post time to comments section

(compare to October 13.)

Saturday, December 6, 2008 WOD

Complete the following for time...
21 Thrusters
9 Burpees
15 Thrusters
15 Burpees
9 Thrusters
21 Burpees
-----------------------
Thruster Demo
Burpee Demo

Can't wait for our new pullups bars to try this one!
Looks like fun... Burpee-MuscleUp

Friday, December 5, 2008 WOD

Hmm...had a really tough workout planned for today but I feel like being nice. Well, nicer at least. Its been a tough week. But don't expect today's workout to be easy by any means.

Team Session!

Complete the following for time with a partner:
95 lb Overhead Squat 50 reps
Pullups 80 reps
95 lb Overhead Squat 40 reps
Pullups 60 reps
95 lb Overhead Squat 30 reps
Pullups 40 reps
95 lb Overhead Squat 20 reps
Pullups 20 reps
95 lb Overhead Squat 10 reps
-----------------------------------
1 minute timed situp
-feet anchored with arms crossed...take turns holding each others feet.

1 minute timed pushup
-chest to floor...full range of motion

Thursday, December 4, 2008 WOD

Complete AMRAP in 20 min of the following:
10 Pullups
20 Pushups
30 Squat

-L Sit and abwork after the workout

(Noon session will meet in the freeweight room!)
----------------------------------------------------------
Freerunning Session at 1pm...meet in CrossFit room first.

Wednesday, December 3, 2008 WOD

-Gymnastics and parkour techniques
--------------------------------------
Max rounds in 20 min of:
225 lb Deadlift 10 reps
Inverted Burpees 10 reps
Run up/down steps

Tuesday, December 2, 2008 WOD

Warmup:
Press Balance 3 reps
Snatch Balance 3 reps
High Hang Snatch 3 reps
-------------------------------
Workout:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Monday, December 1, 2008 WOD

Warmup:
-Gymnastics and funn stuff...possible obstacle course.

Workout:
3 Rounds for time of:
95 lb Squat Clean 30 reps
Elevated Pushups 30 reps
Walking Lunge 30 reps

Saturday, November 29, 2008 WOD

Meet at the Arlington Heights track at 8am for...

"Eva"
5 rounds for time:
Run 800m
2 Pood Kettlebell Swing, 30 reps
30 Pull-Ups

Everyone that can make it please show up. I will be visiting family in Oklahoma or else I would be there! Hopefully I can make it for the next 8am session.
Hope everyone has a great weekend.
KB

Friday, November 28, 2008 WOD

Free Session Today at noon!

-We will meet in the regular room then head to the Radioshack hill (weather permitting). Once we get there I will announce the details on the workout. I will offer a beginner, intermediate, and advanced version of the workout.

Happy Thanksgiving Day everyone!
KB

Wednesday, November 26, 2008 WOD

Free Session this Friday at noon!
(Bring friends and family...we will meet in the room then most likely head to the Radioshack hill.)

Also, there is not a class this Saturday at noon. However, there is a free session Saturday at 8:00am at Arlington Heights track. I would love to be there but will be with family in Oklahoma for the weekend.
-----------------------------------
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

-Post total to comments.
-Compare results to October 14.

(Please skim the article linked above for more information on the CrossFit Total.)

Tuesday, November 25, 2008 WOD

Practice form and technique of Back Squats, Military Press, and Deadlifts.
-Use 65lbs to practice the movements and I will be coaching on form.
----------------------------------
Workout:
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

-Post time to comments section

Monday, November 24, 2008 WOD

5 Rounds, not for time of the following:
Max Handstand Pushups
Max Ring Dips
Max Pushups

-add up all reps from each round and post your 5 scores.
----------------------------------------------------------
Time remaining will be spent practicing form and technique for the 3 CrossFit Total exercises (hint, hint!)

Saturday, November 22, 2008 WOD

"Little Ball of Hate"
2 Rounds: (1 Minute Each Station)
Squats
Push-Ups
Jumping Jacks
Sit-Ups
Box Jumps
Supermans
Lunges
Leg Lifts

Friday, November 21, 2008 WOD

Sorry I won't be there for this one. This one looks like way too much fun to watch!
Mitzi will be your instructor.

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Post time to comments section.

Thursday, November 20, 2008 WOD

Sorry for the late post!

Partner Session:
(2 people per team)
Complete the following for time:
100 Deadlifts (135 lbs)
100 Pushups on bar
100 Pullups

-Max laps around the rooftop track in 10 min

Wednesday, November 19, 2008 WOD

No 6am Class tomorrow morning! I have told some people and will keep announcing in class today.


-OHS Practice
-Handstands/Rolling Techniques

Workout:
21-18-15-12-9-6-3 reps of the following for time:
95 lb Overhead Squat
L-pull ups
Knees to elbows

Tuesday, November 18, 2008 WOD

"Fight Gone Bad"

Three rounds of:
Thruster (empty bar) (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Burpees (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

-Normally we would be using the row machine but cannot do so until the new room is ready, so burpees seemed like a fun alternative.

-The official substitution for wall-ball toss is thrusters with an empty bar...so don't blame me!

Monday, November 16, 2008 WOD

Meet in CrossFit room for the warmup, then we will head upstairs for...

"Lynne"
5 Rounds, not for time of:
Bodyweight Bench Press (max reps)
Pullups (max reps)
------------------------------
Tabata Sprints on Treadmill
-Incline set to 12, speed set between 7 and 8 mph.
-At least 4 rounds

Saturday, November 15, 2008 WOD

Lancaster Mile!

-Click the link to the right for more information.
-Wear your CrossFit shirts and run like mad!

Friday, November 14, 2008 WOD

Grab 15-45 lb dumbbells and head to the roof !

Workout:
(As many rounds as possible in 20 min of):
Hanging Squat Clean w/Dumbbell 10 reps
Man-Makers 10 reps
Waiter's Lunge 10 steps
2 Laps

(alternate hands on the waiters lunges each round)

--Partner Farmer Carry Race after !--

Thursday, November 12, 2008 WOD

---Noon class is meeting on the roof for a form/technique session!---

Workout:
"Angie"
Complete the following for time:
100 Pullups
100 Pushup
100 Situp
100 Squat

Wednesday, November 12, 2008 WOD

Today's Workout is split into 3 sections. We will start in the CrossFit room and end on the roof.

"Fran"
(21-15-9) for time of:
Thruster 95 lbs/65 lbs
Pullups
-----------------------
Max Pullups in 5 min.
-----------------------
Run 1 Lap
10 Pushups
Run 2 Laps
20 Pushups
Run 3 Laps
30 Pushups...
(Continue and post final round of pushups you manage to achieve in 10 min.)

-Post results from each section to comments.

Tuesday, November 11, 2008 WOD

Josh starts his training with the Dallas Fire Department on Wednesday. This workout was created in his honor. "Josh" has already been used for a CrossFit Hero workout. Therefore, prepare for...

"The Great White Hope"
5 Rounds for time of:
Deadlift 10
Reverse Grip Pullups 20
Lunges 30


-Deadlift with 225, 185, or 135. Post weight used along with time to comments section.
-Adds up to a total of 50 Deadlifts, 100 Pullups, and 150 Lunges. You may alter grip on the
pullups if needed...but don't you want to be like Josh?

Monday, November 10, 2008 WOD

Get ready for an upper body destroyer!

"JT"
(21-15-9)
Handstand Pushups
Ring Dips
Pushups
---------------------------
-Floor Wipers
-KTE
-Pushup contest on barbells

Sunday, November 9, 2008 Mud Run Fun

Here are some pics from yesterday's mudrun:

(Next time we need an official Downtown CrossFit team!)

Before:

After:

Saturday, November 8, 2008 WOD

4 Rounds for time of the following...
50 Squats
21 Ring Pushups
12 KB Swings

-Don't forget to register for the Lancaster Mile. Info is in the CrossFit room!

Friday, November 8, 2008 WOD

-Sorry for the late post everyone. Internet at home has been down.

-We will be meeting in the regular room today and then will head to Radioshack...not for shopping.

Team Workout at the hill!

Complete the following for time as a group (3 people per group):
300 Box Jumps
300 Elevated Pushups
300 Squats
8x Run down then back up the Radioshack hill

-while one person is performing an exercise, the other two are resting. The run must be completed as a team each time.

Thursday, November 6, 2008 WOD

Kyle's Classes:
-Rest Day! Unless you have missed a workout this week--if that's the case then it's a make-up session.
-Gymnastics and other excitement

Kristy's Classes:
As many rounds as possible in 20 min of...
Run 1 lap around building
15 Pullups
10 Situps

Wednesday, November 5, 2008 WOD

Everyone's favorite met-con session...

"Cindy"
Max rounds in 20 min of the following:
5 Pullups
10 Pushups
15 Squats

-Post your number of rounds and how it relates to the last attempt. If anyone beats 32 I will be jealous.

Tuesday, November 4, 2008 WOD

-Today is Mark M's 45th birthday...

Workout: "Happy Birthday, Mark"

-In honor, complete the following for time:
45 Handstand Pushups (strict form if possible--nose to floor)
45 Pushups
45 Pullups
45 Deadlifts (135 lbs)
45 KB Swings
45 Front Squats (135 lbs)
45 KTE
45 Situps

Monday, November 3, 2008 WOD

Warmup:
-Practice proper form on thruster and high-hang snatch.

Workout:

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments section.

I've been putting this off for a while...today is the day!

Saturday, November 1, 2008 WOD

Eight Tabata Rounds!
(20 seconds of work followed by 10 seconds of rest.)
Squats
Press
Overhead Squats (pvc bar only)
Push Press
Med Ball Cleans

Friday, October 31, 2008 WOD

Halloween Workout!
Don't forget we now meet in room 1 which is downstairs. Ask the front desk and they will point you in the right direction.

Check out this Halloween Workout.
Quite possibly the funniest thing I have ever seen. Looks so tough! Gotta love those pumpkin curls--and who needs kettlebells when you have pumpkins. Enjoy.

So here is the real Halloween Workout, for time...
10 Pullups
10 Pushups
10 Situps
10 Squats
5 laps around rooftop track

20 Pullups
20 Pushups
20 Situps
20 Squats
4 laps around rooftop track

30 Pullups
30 Pushups
30 Situps
30 Squats
3 laps around rooftop track

40 Pullups
40 Pushups
40 Situps
40 Squats
2 laps around rooftop track

50 Pullups
50 Pushups
50 Situps
50 Squats
1 lap around rooftop track

(Workout will start in Room 1 and will finish in room 1. Jog up the stairs to the roof each time for the run.)

And yes, you can carry a pumpkin during the run if you wish.

Thursday, October 29, 2008 WOD

The CrossFit room has moved temporarily!
Torture sessions will now take place in Room 1. If you do not know where that is please ask someone at the front desk. We really appreciate your patience during this time. Our new CrossFit facility is going to be amazing. Look forward to 30ft of pullup bars, more ropes, more rings, more rowing, and more torture. I will be posting pictures soon of the construction.

New unlimited monthly rate is $75 !
This is a really good deal so look forward to seeing some new faces.
------------------------------------------------------------------
Kristy's Classes:
10 Rounds for time of...
12 Burpees
12 Pullups

-bloody marvelous

Kyle's Classes:
-makeup session if you missed anything during the week.
-noon session will be meeting in the free-weight room on the fitness floor.
-If it is your scheduled rest day we will be practicing muscle ups and will possibly go outside.

Wednesday, October 29, 2008 WOD

Warmup: 3 Rounds
Snatch Balance 15
Situps 10
HSPU 5
-----------------
Workout:
"Josh"
95 lb Overhead Squat 21 reps
42 Pullups
95 lb Overhead Squat 15 reps
30 Pullups
95 lb Overhead Squat 9 reps
18 Pullups

Tuesday, October 28, 2008 WOD

Warmup:
5 Burpee Pullups
5 Push Press (Bar only)
10 Burpee Pullups
10 Push Press (Bar only)
15 Burpee Pullups
15 Push Press (Bar only)

Workout: Push Press 3-3-3-3-3-3-3

-Compare results to September 2, 2008.

Monday, October 27, 2008 WOD

Warmup:
3 Rounds with strict form of the following...
Military Press 10 reps
Push Press 10 reps
Overhead Squats 10 reps

-Use either a stick or an empty barbell for the warmup.
---------------------------------------------------------
Workout:
15o Pullups for Time!

-Compare results to October 1.

-Don't forget that we are still using a normal grip for the entire month.

Saturday, October 25, 2008 WOD

4 Rounds for time of:
25 Burpees
25 KB Swings
25 Pullups

-Don't forget to sign up for t-shirts. The sheets are in the CrossFit room and the shirts are going to rock!

-Also, Mitzi will be attending Level 1 Certification in Dallas this weekend. Im sure she will have some great stories for us next week about the experience. Good luck Mitz!

Friday, October 24, 2008 WOD

Here is a pictorial review of the rest day this week.
Rahul's hand no likey...




Gotta love that false grip excitement!

-----------------------------------------------------------------------

Workout:

Five rounds for time of:

135 pound Squat clean, 7 reps

15 Handstand push-ups

Post time to comments

-probably some partner exercises after the main workout.

Thursday, October 23, 2008 WOD

Kyle's Classes:
-Rest Day!
-Snatch variation, Clean and Jerk, Muscle-ups, fun stuff
--------------------------------
Kristy's Classes:
(As many rounds as possible in 20 minutes):
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift Highpull

(men 95 lbs/women 65 lbs)

Wednesday, October 22, 2008 WOD

Warmup:
-handstands, cartwheels, roundoffs, etc.

Workout: (modified from a July workout...this should be more fun!)
(Adds up to 150 reps of each...)
10 Squat Jump Tuck
50 Lunges
50 Elevated/Ring Pushups
50 Situps
----------
20 Squat Jump Tuck
40 Lunges
40 Elevated/Ring Pushups
40 Situps
----------
30 Squat Jump Tuck
30 Lunges
30 Elevated/Ring Pushups
30 Situps
----------
40 Squat Jump Tuck
20 Lunges
20 Elevated/Ring Pushups
20 Situps
----------
50 Squat Jump Tuck
10 Lunges
10 Elevated/Ring Pushups
10 Situps

-be strict with yourself on each tuck jump.

Tuesday, October 21, 2008 WOD

Warmup: (with empty bar) 3 Rounds
Snatch Balance 3
Press Balance 3
Overhead Lunges 3 steps each foot
Handstand Pushups 3
---------------------------------------
Workout: "Isabel"
For time:
Snatch 135 pounds, 30 reps
(Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.)

Monday, October 20, 2008 WOD

POST YOUR SIZE!
-Ashley is working on t-shirts so please post your size to the comments section today.

-meet in the regular room for...

"Lynne"
Complete 5 rounds of the following, not for time:
Bodyweight Bench Press (max reps)
Pullups (max reps)
-----------------------------
Grip Strength work and ab exercises after.

POST YOUR SIZE!
-Ashley is working on t-shirts, please post your size to the comments section today.

Saturday, October 18, 2008 WOD

"Carlos The Jackal"

21-15-9
Sumo Deadlift Highpull
Ring Pushups
Kettlebell Swings

Friday, October 17, 2008 WOD

Get ready for fun times.
This was supposed to be a team workout...but that would just make it too easy.

50 Thrusters (135 lbs)
50 Pullups
50 KTE
--------------------------------
30 Hang Power Cleans (135 lbs)
30 Pullups
30 KTE
--------------------------------
20 Push Press (135 lbs)
20 Pullups
20 KTE

Thursday, October 16, 2008 WOD

Kristy's Classes:

Complete the following for time:
800m Run
50 Double Unders
40 Med. Ball Cleans
30 Box Jumps
20 DB Thruster (20/30 lbs)
10 Burpees w/Tuck Jump
--------------------------------------

Kyle's Classes:
-Handstands/Handstand Pushups
-Barbell Snatch variations, including Snatch Balance and Press Balance.
-Muscle-up, Ring Dip, and Skin the Cat

-If you have not been in each day this week then it will be a make-up session.

Wednesday, October 15, 2008 WOD

Good Article on CrossFit and Functional Fitness Training found here

Workout...
Three rounds for time of:
Dumbbell overhead walking lunge, 100 ft.
21 Pull-ups

(Use 20, 30, or 40 pound dumbbell for lunges--you just need one dumbbell.)

Post load selection and time to comments.

Bottom to Bottom Tabata Squats
L-Sit competition

Tuesday, October 14, 2008 WOD

Meet upstairs in the freeweight room for...
.
.
.
The CrossFit Total!

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

-Post total to comments.

-We will be doing plenty of warmup sets you will get three attempts at max for each lift.
-I will be very strict on form so get ready! None of this half-squat business.

Monday, October 13, 2008 WOD

-Pracice double unders and lifting technique---10 minute circuit.

Workout:
Complete the following for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Saturday, October 11, 2008 WOD

Tabata Day!

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest.

Squats
Push-ups
Box Jumps
KB Swings

-no rest between exercises.

-handstand and kipping pullup practice before the workout.

Friday, October 10, 2008 WOD

-We will be meeting at the CrossFit room...bring a towel or two and good shoes. Concrete is no fun while doing situps, the towels will be needed!

-Discussion of running technique.

-Link: The Pose Running Method

Workout:
10 Pushups

10 Situps

10 Squats

Run down steps (8 floors)

Run up steps

----------------------

20 Pushups

20 Situps

20 Squats

Run down steps

Run up steps

----------------------

30 Pushups

30 Situps

30 Squats

Run down steps

Run up steps

----------------------

40 Pushups

40 Situps

40 Squats

Run down steps

Run up steps

---------------------

50 Pushups

50 Situps

50 Squats

-(Total of 150 pushups, situps, and squats...and a heck of a lot of stairs.)

-Remaining time will be spent practicing running technique.

Thursday, October 9, 2008 WOD

Kyle's Classes:
-Rest Day!!! Thank the Lord...this is much needed. Pracice of kipping motion, Snatch Balance, Press Balance, High Hang Snatch, and standard Snatch. We might review a few other lifts as well and I will be picky on technique.

Kristy's Classes:
"Grace"
135 lb Clean and Jerk
30 reps for time

Video: Clean and Jerk technique

Wednesday, October 8, 2008 WOD

Warmup: 5 Rounds
3 Barbell Snatch
2 Burpees
1 Handstand (hold for max time)

Here's a tasty morsel...

21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups

-post time to comments.
-------------------------
Grip strength work after workout.

Tuesday, October 7, 2008 WOD

1.) Official CrossFit Warmup
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds), Overhead Squat, Sit-up, Back-extension, Pull-up, Dip

-practice the Overhead Squat and the Barbell Snatch.
Video: Snatch Balance

Video: Pressing Snatch Balance

2.) Overhead Squat 3-3-3-3-3-3-3 reps

-If you finish and there is time left run as many laps as you can in the time available.

-Post loads to comments.

Monday, October 6, 2008 WOD

Warmup:
-pracice clean, push-press, and overhead squat technique.

Workout:
As many rounds as possible in 20 min of:
5 Pullups
5 Pushups
5 Situps
5 Squats

-Goal is to do at least 20 rounds in 20 minutes. Post number of rounds to comments section.

Saturday, October 4, 2008 WOD

21-18-15-12-9-6-3 reps for time of:
Heavy Kettlebell Swings
Pullups

Friday, October 3, 2008 WOD

Rooftop Workout!

Complete the following for time:
40 Weighted Squats
40 Weighted Lunges
Run 1 lap forwards
Run 1 lap backwards

30 Weighted Squats
30 Weighted Lunges
Run 1 lap forwards
Run 1 lap backwards

20 Weighted Squats
20 Weighted Lunges
Run 1 lap forwards
Run 1 lap backwards

10 Weighted Squats
10 Weighted Lunges
Run 1 lap forwards
Run 1 lap backwards

-chooses a dumbell no heavier than 40 lbs and hold it against your chest with both hands.

Thursday, October 2, 2008 WOD

Kyle's Classes:
-Rest Day or makeup session depending on how many times you have attended this week.

1:00 Class will be doing some freerunning.
--------------------------------------------
Kristy's Classes:

On the roof!
4 Rounds For Time:
400 m Run
30 KB Swings
KB Waiter's Walk (on stairs)

Wednesday, October 1, 2008 WOD

Warmup:
-handstands and gymnastics work.

Workout:
150 Pullups for time
-post time for 100 pullups and time for 150.

Video: Kipping Pullup Concepts

Tuesday, September 30, 2008 WOD

Warmup: 3 Rounds
-10 Shoulder Rotations w/stick
-10 OHS w/stick
-10 Handstand Pushups
-Practice Push Press (against wall) and Push Jerk
---------------------------------------

As many rounds as possible in 20 min:
Military Press 5 reps
Push Press 5 reps
Push Jerk 5 reps
Run 1 Lap

-95 lbs on each exercise

Monday, September 29, 2008 WOD

Deadlift 1-1-1-1-1-1-1
-post loads and height/weight (if comfortable) to comments section.
----------------------

5 Rounds:
10 Burpees
10 Box Jumps

Saturday, September 27, 2008 WOD

National Fight Gone Bad!

-In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions.

As RX'd:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Friday, September 26, 2008 WOD

Meet in CrossFit room and then we will grab kettlebells/dumbells and an abmat and head to the roof for...

3 Rounds for time:
Run 3 laps
Waiter's Carry Lunges 1 lap (1/2 lap with each hand)
10 Single Hand Overhead Squat (5 on each side)
10 Windmills (5 on each side)

Thursday, September 25, 2008 WOD

Kyle's Classes:
- Rest Day!
- Review of lifting technique and muscle-ups for most of the session.
- Wall run, kong vault, and parkour skill work.

If you did not make it in each day this week then pick the workout you missed and go crazy!

Kristy's Classes:
Deadlift 5-5-5-5-5
Burpee Progression
(1 the 1st minute, 2 the 2nd minute, 3 the 3rd minute, 4 the 4th minute........)

-Post number of burpees at which you reached failure to comments section.

Wednesday, September 24, 2008 WOD

"Happy Fun-run"

-jog to Radioshack hill for warmup.

3 Rounds for time:
4x Uphill sprint (walk/jog back to start line)*
20 Elevated Pushups
40 Squats

*distance is roughly 50 yards.

Tuesday, September 23, 2008 WOD

My fun in Galveston a week before the storm...
Warmup:
-gymnastics work
-skill development

"Barbara"
5 Rounds for time of the following:
20 Pullups
30 Pushups
40 Situps
50 Squats

Monday, September 22, 2008 WOD

Ripped up...

Practice Hang Squat Cleans for 5-10 min with light weight.
Video: Hang Squat Clean description

Warmup: 3 Rounds
10 OHS (bar only)
10 Pullups
Run 1 lap

Workout:
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Saturday, September 20, 2008 WOD

Meet at the Arlington Heights High School track at 9am for...


"Murph"

Complete the following for time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

(partition the pull-ups, push-ups, and squats as needed. Start and finish with one mile run.)

Friday, September 19, 2008 WOD

Partnered "Diane"

50-40-30-20-10 for time of the following:

- 185 lb Deadlift (lighter weight due to extra reps)
- Handstand Push-ups

Thursday, September 18, 2008

6:00 am Session:
- Make-up day

12:00 Session:
- Make-up day

1:00 Session:
- Rest Day!!!
- Well, not much of a rest day to be honest. We will be going to the radioshack hill for some fun and possibly doing some parkour work as well. I will tell you what the workout is when you arrive.
----------------------------------------------
Kristy's Classes:

Tabata Session
(20 seconds of work followed by 10 seconds of rest)

8 Rounds, alternating:
KB Swings
Pullups

- Tumbling skills and grip strength work afterwards.

Wednesday, September 17, 2008 WOD

Warmup: Practice the kipping motion and/or muscle-ups

Workout: Weighted Pull-ups 1-1-1-1-1-1-1

-post heaviest weight achieved and grip used.

Tuesday, September 16, 2008 WOD

50 Burpee-Thrusters for time (95 lbs)
Rest 3 minutes
50 Thrusters for time (bar only)
Rest 3 minutes
50 Burpees for time

Add times together and post your total to the comments section--and don't hate me!

Monday, September 15, 2008 WOD

Everyone's favorite...

"Cindy"
Max rounds in 20 min of the following:
5 Pullups
10 Push-ups
15 Squats

- Handstand and gymnastic work before workout.

Saturday, September 13, 2008 WOD

"Whiskey Tango Foxtrot"
AMRAP 20 min:
50 Box Jumps
50 KB Swings
50 Knees to Elbows
50 Overhead KB Lunges (Waiter's Lunges) (25 each arm)

-Tabata grip work after the excitement


- I just wanted to say that everyone did an amazing job in the tag-team workout. Keep up the hard work ! I have some great sessions planned for next week. Make sure you get plenty of rest.
KB

Friday, September 12, 2008 WOD

Tag-Team Partner Workout:

100 Pullups (or 50 plyometric grip-change pullups)
50 Thrusters (95 lbs)
100 Weighted Push-ups (45 lbs)
500 ft Overhead Lunges (45 lb barbell) (5 full lengths of basketball court)

-individual must comlete minimum of 50 ft of lunges before switching with partner.

Thursday, September 11, 2008 WOD

Kristy's Classes:

"Kelly"
Run 400 meters
30 Box Jump 24" box
30 Wall Ball shots

Five rounds for time.
------------------------

Kyle's Classes:
(Choose the appropriate time for you)

12:00 Session
-Make-up a workout that you missed from this week
-We will also work on flexibility

1:00 Session
Pool Workout... Bring your swimsuit!
Thanks to Crossfit Newcastle for some of the ideas for this workout.

Five Rounds for Time:
100 meter swim
20 Pushups
20 Half Get Up (25-55 lb kettlebell or dumbell)
20 Squats

Wednesday, Septemer 10, 2008 WOD

Warmup: 3 Rounds
15 OHS
10 HSPU
5 Rolling Burpees

-various skill development after warmup.

Workout:
21 - 18 - 15 - 12 - 9 - 6- 3 of the following:
95 lb Overhead Squat
L-pull ups
Knees to elbows

Compare to June 10.

Tuesday, September 9, 2008 WOD

Complete the following for time:
5 laps
50 Burpee-Deadlifts (135 lbs)
4 laps
50 Handstand Pushups
3 laps
50 Pullups
2 laps
50 Waiter's Lunges (25 lunges with each arm) (Heaviest weight you can manage)
1 lap
50 Knees to Elbows

Monday, September 8 2008 WOD

"Lynne"
5 Rounds of the following (no time component):
Bodyweight Bench Press (max reps)
Pull-ups (max reps)

Post number of reps in each set to comments section.
--------------------
1 min Pushups on barbell
1 min Burpees
1 min Knees to Elbows

Post reps to comments.

Saturday, September 6 WOD

"Meritorious"

For time:

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 pood
60 Sit-ups
70 Burpees

Friday, September 5 WOD

We'll meet in the Crossfit room for warmup then head to the rooftop track for the workout! It's great weather outside, let's take advantage of it.

4 rounds for time:

400 meter run
30 kettlebell swings
waiters walk upstairs w/ kettlebell

We'll do some ab work with any time left over.

Thursday September 4, 2008 WOD

Warmup:
-practice hang power clean and push jerk.

Complete the following for time:

(21-18-15-12-9)
95 lb Deadlift
95 lb Hanging Power Clean
95 lb Front Squat
95 lb Push Jerk

Compare to July 28.
------------------------------------
1:00 Session...bring your swimsuit:

Complete the following for time:
50 Squats
200 meters of kicking only
50 Pushups
200 meters of arms only
25 Burpees
200 meter swim

-Possible underwater kettlebell drills after the excitement.

Wednesday, September 3, 2008 WOD

Warmups:
-Gymnastics and skill work

Workout:
"Progressive Overload At It's Finest"

Complete the following for time:
10 Pullups
10 Pushups
10 Situps
10 Squats

20 Pullups
20 Pushups
20 Situps
20 Squats

30 Pullups
30 Pushups
30 Situps
30 Squats

40 Pullups
40 Pushups
40 Situps
40 Squats

(This adds up to 100 reps for each exercise. Compare to your "Angie" time. Angie is 100 of each, but completing each one before moving on to the next. Fun stuff!)

Tuesday, September 2, 2008 WOD

Warmup:
5 Burpee Pullups
5 Push Press (Bar only)
10 Burpee Pullups
10 Push Press (Bar only)
15 Burpee Pullups
15 Push Press (Bar only)

Workout: Push Press 3-3-3-3-3-3-3

(Compare results to Aug 4.)

Monday, September 1 WOD Labor Day, No Class!

No Class today due to the holiday. Enjoy your day of rest! We will catch up, don't worry.
---KB

Saturday, August 30 WOD

Tabata Something Else...

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.

The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and the last 8 intervals are squats.
There is no rest between exercises.

Friday, August 29, 2008 Workout of the Day

Can you believe this idiot?!?

Run 5k for time--fun stuff.

Tabata runs on treadmill for dessert!

Tabata Treadmill Video

If anyone is looking for a good resource on running technique, check this out.

Thursday, August 28, 2008 Workout of the Day

Kyle's Classes:
Rest Day !!! Of course it will be a make-up session if you haven't been in much this week.
1:00 class will be doing a freerun and the usual craziness.

Kristy's Classes:
"Diane" (21-15-9 for time)
225 lb Deadlift
HSPU

This is a benchmark workout and definitely one of my favorites.

August 27, 2008 Workout of the Day

Warmup:
- Practice Ring Dips

Workout: Complete the following for time -- Let's call it "Bruiser"
50 Squats
50 Pushups
50 Situps
1 Rope Ascent
5 Laps
---------------
40 Squats
40 Pushups
40 Situps
2 Rope Ascents
4 Laps
---------------
30 Squats
30 Pushups
30 Situps
3 Rope Ascents
3 Laps
---------------
20 Squats
20 Pushups
20 Situps
4 Rope Ascents
2 Laps
---------------
10 Squats
10 Pushups
10 Situps
5 Rope Ascents
1 Lap

August 26, 2008 Workout of the Day

---Official Crossfit Warmup---

Five Rounds, not for time:
Back Squat 5 reps
Burpees 10 reps


Any additional time leftover...
-Muscle ups
-Skinning the Cat
-Back Lever Practice

August 25, 2008

Warmup: 3 rounds
5 Push Press
5 Push Jerk
5 HSPU
5 Situps

Workout: "Fran"
(21-15-9)
95 lb Thruster
Pull-ups

Video: "Heavy Fran" with Greg Amundson

August 23, 2008 Workout of the Day

"FIGHT GONE BAD"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:
Wall-ball: 10 ft high target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for score. One point is given for each rep, except on the rower where each calorie is one point.

August 22, 2008 Workout of the Day

This is going to be way too much fun...

Team Workout Day!
Two people in each group. Take turns with your partner to achieve the final goal.
Complete one exercise then move on to the next.

Workout1:
135 lb Deadlift 100 reps
HSPU 100 reps

-----Rest 5 min-----

Workout 2:
200 Pullups
200 Pushups
200 Sit-ups

-----Rest 5 min-----

Workout 3:
Wheelbarrow Races
Reverse Wheelbarrow Races

August 21, 2008 Workout of the Day

Kyle's Classes:
-Rest Day!!!
-Classes will be a make-up session or a skill day depending on how many times you have been in this week. Look forward to more parkour/freerunning techniques. If weather permits, we will be doing an actual freerun for time and I will join in.

Kristy's Classes:
-Skill Day!
-kipping motion, rope climbs, skinning the cat, and v-ups.
-Sounds like an extremely fun day!

August 20, 2008 Workout of the Day

Hmmm...Leg day again!

(21-15-9)
135 lb Front Squat
Barbell Plyometric Squat
Lunges
3 laps around gym

August 19, 2008 Workout of the Day

"Grace"
135 lb Clean and Jerk
30 reps for time

(compare results to July 21)

Parkour Fundamental Practice after workout.

Front Handsprings/Front Flips/Rolling

August 18, 2008 Workout of the Day

Warmup:
-Rope Climb
-Bridges and Handstands
-Bridge pushups and rolling burpees

Workout: (max rounds in 20 min)
10 Burpee Pullups
10 Front Dips (can be modified with pushups)
10 KTE

August 16, 2008 Workout of the Day

9:00am at Arlington Heights Track!!!

"Helen" (3 rounds for time):

400m Run
21 Kettlebell Swings (53lbs men/36 women as RX)
Pullups 12 reps

August 15, 2008 Workout of the Day

Warmup: Practice the DB Snatch and the Palm Spin

Video: Palm Spin Tutorial

Video: Dumbell Snatch Instruction

------------------------

Workout:
"Dumbell Excitement" (Max rounds in 20 min)
10 DB Squat Snatch (5 each arm)
10 DB Pushup Walkover
10 Waiter's Lunge (5 each arm)
10 Weighted Situps (hold same dumbell)

(For this workout, choose a dumbell that suits you. You may not adjust the weight during the workout. A 45 lb dumbell is preferred for men and 25 lbs for women. Post the weight you chose and your time to the comments section.)
------------------------
Possible Burpee competition at end of class!!!
------------------------

August 14, 2008 Workout of the Day

Kyle's Classes:
Rest Day!!!
We will work on skill development. Handstands, parkour techniques, and possibly a freerun downtown. It will also be a make-up day for those that have not been in every day this week.
----------------

Kristy's Classes:
"Fran" (quite possibly my favorite workout)
(21-15-9 reps for time)
95 lb Thrusters
Pull-ups

August 13, 2008 Workout of the Day

Complete the following for time:
120 Dips
120 Pullups

(You do not have to complete one before moving on to the other exercise.)
-----------------------------------

Pull-up bar drills
Bridge pushups

August 12, 2008 Workout of the Day

Warmup:
3 rounds
5 Pull-ups
5 HSPU
10 Squats
10 Sit-ups

-------------
Workout:
Complete the following for time:
21 Thrusters
400m Run
15 Thrusters
400m Run
9 Thrusters

men: 135 lbs / women: 95 lbs

August 11, 2008 Workout of the Day

"Cindy"

5 Pull-ups
10 Push-ups
15 Squats

(As many rounds as possible in 20 min.)
--------------------------
Sorry I couldn't be there today everyone. I should be back full-force tomorrow morning at 6am. Well, maybe half-force, but I will be there. I apologize for the late post, my computer has been experiencing some problems. All seems well now. Keep up the hard work everyone!
--KB

August 9, 2008 Workout of the Day

"Angie"
(Complete the following for time. Finish each exercise before moving to the next.)
100 Pullups
100 Pushups
100 Situps
100 Squats
----------------

Everyone did an amazing job today on deadlifts! Please post your results for future reference. I hope everyone has a great weekend.
KB

August 8, 2008 Workout of the Day

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Video: Deadlift Anatomy from Mark Rippetoe

Video: Deadlift Intro Lecture Clip


I really encourage everyone to go to the CrossFit homepage and check out all of the exercise clips they have. However, I will continue to post videos on a regular basis.
--KB

August 7, 2008 Workout of the Day

Kristy's Classes:

"Nancy"
5 rounds for time of the following:

400m Run
95 lb Overhead Squat 15 reps

(Be sure and check out the Crossfit video on safe overhead squat technique from yesterday)
--------------------------------
Everyday Groups:

-Parkour/Gymnastics skill development in the CrossFit room.
-Parkour/Free-Running session through downtown.

Video: Free-Running Craziness

(This video will either inspire you or scare you half to death)

August 6, 2008 Workout of the Day

21-15-9

95 lb Overhead Squat

Burpees

(Post time to comments section.)

Video: Overhead Squatting Safely

August 5, 2008 Workout of the Day

Tabata Day

20 seconds of work followed by 10 seconds of rest.
8 rounds total of the following exercises:

Pullups
Pushups

Box Jumps
KTE

Handstands
Waiter Lunges

(Possible partner exercises at the end of the session.)

August 4, 2008 Workout of the Day

Warmup: 5 Burpee Pullups
5 Push Press (Bar only)
10 Burpee Pullups
10 Push Press (Bar only)
15 Burpee Pullups
15 Push Press (Bar only)

Workout: Push Press 3-3-3-3-3-3-3

(Post loads to comments)

August 2, 2008 9:00am Outdoor Session

There is no 11:00am session today.
However, I will be at North Hi Mount Elementary School for a workout at 9:00am for anyone that is interested. There is no charge for the session and you are welcome to bring friends and family. We will probably go for about an hour. We will be doing some obstacle course work and parkour training. I am not posting the workout. You will have to wait and see.

North Hi Mount Elementary School
3801 W. 7th Street
Fort Worth, TX 76107

There is some construction on 7th street. If you have any problems finding it please feel free to give me a call.

August 1, 2008 Workout of the Day

DON'T FORGET, NO CLASS TOMORROW!!

Warmup:
-Practice the Push Jerk, OHS, and discuss Waiter Carry.

Workout: (Begins in the Small Gym)
Max Rounds in 20 min of:
10 Pushups
15 Situps
20 Squats
Waiter Carry Up Steps (end on third floor)
Waiter Carry Down Steps

(Choose 15-45 lbs for the Waiter Carry and post amount of weight used to the comments section. Change hands each round for the waiter carry.)

July 30, 2008 Workout of the Day

NO SATURDAY CLASS THIS WEEKEND!
(Kristy and Mike will be attending the Crossfit Gymnastics Certification and will be gone.
I can't wait to see what knowledge they bring back.)


Everyday Group: Rest Day!!!
Parkour training and skill development. Jumping stairs and scaling buildings is always fun.
If you missed a session this week then it will be a makeup day.

Kristy's Classes: "Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Steps Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

(Don't forget to post your times!)
---KB

July 30, 2008 Workout of the Day

I told everyone today would involve pull-ups. I always keep my word. Enjoy!

Ten rounds for time of:
3 Weighted Pull-ups (45 lbs) (Weight will be modified accordingly)
5 Strict Pullups
7 Kipping Pullups

"For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. "

This workout is from Crossfit HQ and was posted in 2006. I do not expect everyone to do this workout as it is listed. Modified versions will be made.
KB

July 29, 2008 Workout of the Day

Warmup: Core Control Discussion
-Handstand Pushups/Inverted Burpee
-Rolling Techniques
-Lying to Standing Postition (no weight)

Workout:
(Adds up to 150 reps of each...)
10 Jump & Touch
50 Lunges
50 Elevated/Ring Pushups
50 Situps
----------
20 Jump & Touch
40 Lunges
40 Elevated/Ring Pushups
40 Situps
----------
30 Jump & Touch
30 Lunges
30 Elevated/Ring Pushups
30 Situps
----------
40 Jump % Touch
20 Lunges
20 Elevated/Ring Pushups
20 Situps
----------
50 Jump & Touch
10 Lunges
10 Elevated/Ring Pushups
10 Situps

July 28, 2008 Workout of the Day

Warmup:
- practice Hanging Power Clean, Front Squat, and Push Jerk

Workout: Light Weight but Serious Fun
(21-18-15-12-9 reps of:)
95 lb Deadlift
95 lb Hang Power Clean
95 lb Front Squat
95 lb Push Jerk

July 26, 2008 Workout of the Day

"Barbara"
20 Pullups
30 Pushups
40 Situps
50 Squats

5 Rounds for time

July 25, 2008 Workout of the Day

Warmup: Handstands, plyometric pullups, and Parkour rolling recovery techniques

Workout:
Max Rounds in 20 min of:

10 Plyometric Squats
10 Rotating Pushups (5 on each side)
10 Pullups
10 KTE

July 24, 2008 Workout of the Day

Today is a rest day for those that attend every day. We will be practicing muscle ups, handstands, and parkour techniques. Please be prepared for going outside. Others will be doing a makeup session.

Kristy's Groups:
Warmup: Med Ball Cleans

Workout: "Lynne"
5 Rounds, no time involved
Bodyweight Floor Press (max reps)
Pullups (max reps)

Additional Excitement:
L-Sits
KTE
Floor Wipers

July 23, 2008 Workout of the Day

Warmup:
-Practice Handstands and Inverted Burpees.
-Perform at least 20 Inverted Burpees with pushup (Advanced) or 20 Handstand pushup (Beginner)

Workout: Another oldie but a good one. Slightly modified from the last time. Hope you enjoy!!

Max rounds in 20 minutes of:
225 lb Deadlift 10
Burpees 10
Walking Lunge 10
1 lap around gym

July 22, 2008 Workout of the Day

Warmup:
Discussion and practice of Tabata technique and parameters on treadmill.

Workout: "Clay"
Tabata Treadmill (4 Rounds)
50 Pullups
50 Pushups
30 KTE

Tabata Treadmill (6 Rounds)
40 Pullups
40 Pushups
20 KTE

Tabata Treadmill (8 Rounds)
30 Pullups
30 Pushups
10 KTE

(Note: This workout is not for beginners. We will be discussing modified versions in class.
Tabata on treadmill means incline of 12 with speed at 7-8 mph. 20 seconds of work followed by 10 seconds of rest is one round. Take a shorter and faster stride than usual. Oh, and don't forget to ask Clay why I named this workout session after him!)

July 21, 2008 Workout of the Day

Warmup: 3 rounds
5 pullups
5 pushups
5 situps
5 squats

Skill Work: 3 rounds
Push Press (5 reps)
Push Jerk (5 reps)
Clean and Jerk (5 reps)
Samsom Stretch

Workout: "Grace"
135 lb Clean and Jerk (30 reps for time)

July 19, 2008 Workout of the Day

Today was our first Saturday session. 8 people attended and I heard everyone had a great time. I appreciate everyone giving Mike a warm welcome. Congrats to Mark on a new PR. At least I believe it was a PR (personal record). Please correct me if I am wrong.

Workout: "Cindy" (max rounds in 20 min of...)
5 Pullups
10 Pushups
15 Squats

July 18, 2008 Workout of the Day

Today will be an outdoor session at a different location. Bring water, lots of water, and a smile.

Warmup: Jog to location

Workout: Max rounds in 20 minutes of:
10 Box Jumps
10 Pushups
Run up steps (jump up for advanced)
10 Box Jumps
10 Pushups
Run Down steps (jump down for advanced)

Advanced individuals might do some climbing and parkour exercises during the workout.
If you do not know what Parkour is please click on my link to American Parkour in the links section.

If site is unavailable I will find an alternative.

July 17, 2008 Workout of the Day

(For those that attend class every day, today will be a rest day. We will be going to a new spot downtown to do parkour exercises.)

For those that have not been here every day, it will be a make-up session.

The following is for Kristy's classes:
Warmup: Deadlift and handstand practice

Workout: Complete the following for time
Run 400m
30 Thrusters (bar only)
Run 400m
50 Squats
Run 400m
30 Thrusters (bar only)
Run 400m
50 Squats

*****On a side note, Saturday classes start this weekend and 11am!!!*****
*****Don't forget to show up and give Mike a good welcome.*****

Everyone has been making tremendous progress--keep up the hard work.

July 16, 2008 Workout of the Day

Warmup: (5 reps of each exercise--at least 2 rounds)
Rolling Burpees
Backwards Roll to Standing
Single Leg Squats on Plyo Boxes

Workout: "Diane" (21-15-9 reps for time)
225 lbs Deadlift
HSPU

July 15, 2008 Workout of the Day

Today was going to be an outdoor session but I think we will wait until Friday for that much excitement. Enjoy!

Warmup: Practice Push Press/ Overhead Squat

Workout: Three Rounds for Time of:
Run 800m
95lb Overhead Squat 21 reps
30 L-Pullups

July 14, 2008 Workout of the Day

"Lynne"
5 Rounds of:
Bodyweight Bench Press (max reps)
Pullups (max reps)

Post number of reps and weight lifted to comments section.

July 11, 2008 Workout of the Day

Warmup:
OHS Technique
Wall Run

Workout:
(10 rounds for time of):
12 Burpees
12 KTE

Workout will be scaled for beginner, intermediate, and advanced level. Posted, of course, is for advanced level.

(Compare to results from June 18.)

July 10, 2008 Rest Day!

Finally a rest day! This week has been pretty rough. For those that have not made it in 3 days in a row expect to do a makeup session. Everyday group will do skill work and some fun stuff. Still expect to work. Might go outside.

July 9, 2008 Workout of the Day

Warmup:
Various skill work, including handstands.


Workout:
Mixed up "Cindy"
(Max rounds in 20 minutes of):
15 Pullups
10 Pushups
5 Squats

July 8, 2008 Workout of the Day

Warmup: 3x
10 Pullups
10 OHS
10 Situps
Samsom Stretch

Workout (for time):
(21-15-9)
135 lb Front Squat
Barbell Plyometric Squat
Lunges
3 laps around main gym

July 7, 2008 Workout of the Day

Warmup:
Practice Front Squats and Thrusters

Workout:
Complete the following for time (L-Pullups and Elevated Pushups may be mixed up as needed)
60 Dips
120 L-Pullups (strict form on the l-pullups!)
120 Elevated Pushups (feet elevated at least 24")
60 Situps

July 5, 2008 No Weekend Workout

Hope everyone is having a great weekend. I was really hoping to get a group together for a workout this weekend but it looks like it will have to wait. It is a bit short notice too. Lets all shoot for next weekend and I will organize the time and place early next week. I will be with family today and tomorrow. See everyone next week. Rest up for Monday!

July 4, 2008 Rest Day!

No classes today. Have a great 4th of July and be safe! I might be organizing a workout for the weekend and will announce the details as I know more. If everyone can post times of when they can meet to the comments section I will see what can be done. Meeting place will most likely be at a park.

July 3, 2008 Workout of the Day

"Fight Gone Bad"
Move from each of five stations after one minute.
We will be doing at least 3 rounds, maybe as many as 5.
A one minute break is allowed between rounds.

The stations are as follows:
Thruster (45 lb barbell)
75 lb Sumo Deadlift Highpull
Box Jump "20" box
75 lb Push Press
Row

(Add number of reps of each exercise and total calories burned during row and write down your score during the one minute rest.)

July 2, 2008 Workout of the Day

Warmup:
30 Front Squats with no weight.
1 lap
30 Shoulder Press with no weight.
1 lap
30 Thrusters with no weight.
1 lap


Workout:
"Fran"
(21-15-9)
95 lb Thrusters
Pull-ups

(More fun and excitement after workout once everyone is finished)

(No session on Friday!!!) I've announced it in each class but just want to make sure everyone remembers.

July 1, 2008 Workout of the Day

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps
(Post Deadlfit loads and number of HSPU of each round to comments.)

This is not a timed workout. Go heavy and be strong!

June 30, 2008 Workout of the Day

Warmup:
Skill work including lifting technique and handstands.

Workout:
"Nicole"
Run 400 meters
Max rep Pull-ups

(As many rounds as possible in 20 minutes. Note number of pullups completed for each round.)

June 27, 2008 Workout of the Day

Complete the following for time: (adds up to 150 of each exercise)
Run 1 Lap around building
10 Situps
50 KTE
--------------
Run 1 Lap around building
20 Situps
40 KTE
--------------
Run 1 Lap around building
30 Situps
30 KTE
--------------
Run 1 Lap around building
40 Situps
20 KTE
--------------
Run 1 Lap around building
50 Situps
10 KTE

June 26, 2008 Rest Day

Finally a rest day! Today is going to involve a lot of skill work but we will be working on grip strength as well. Enjoy!

June 25, 2008 Workout of the Day

Warmup:
Jumping Jacks 30 sec.
B.W. Squats 30 sec.
Mountain Climbers 30 sec.
Burpees 30 sec.

Workout:
3 Rounds for Time of:
135 lb Clean 15
Box Jumps 20
KB Swing 25
3 laps around gym

June 24, 2008 Workout of the Day

5 Rounds of:
Weighted Pushups
Weighted Pullups

(Multiply amount of weight to reps to find your score. Post your score for each exercise to the comments section.)

On a side note, everyone did an amazing job with "Cindy" earlier today. Hopefully everyone realizes the amount of improvement that has taken place. I am truly proud of everyone! Keep up the hard work!
KB

June 23, 2008 Workout of the Day

"Cindy" as many rounds as possible in 20 min of:
5 Pull-ups
10 Pushups
15 Squats

(post number of rounds under comments section)

June 20, 2008 Workout of the Day

Warmup: Kipping Pullup practice

Workout:
"Diane"
(21-15-9)
Deadlift 225 lbs
Handstand Push-ups

Tabata Jump Squats

100 Knees to Elbows (with partner)

June 19, 2008 Rest Day!

Today is for skill development. Look forward to muscle-up practice and the usual gymnastics work. Those that are not here every day can look forward to a killer workout.

June 18, 2008 Workout of the Day

10 Rounds for time of:
12 Burpees
12 Pullups

Happy fun time!
(Sorry for the late post--computer has been down)

June 17, 2008 Workout of the Day

Three rounds for time of:
Run 800 meters
50 Pushups
50 Situps
50 Squats

June 16, 2008 Workout of the Day

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Atomic Situp Instruction

June 13, 2008 Workout of the Day

Tabata Day!!!
(20 sec on, 10 sec off of 8 rounds of):
Pullup
Pushup
Situp
Squat
-----------
Team Workout (3 people per team):
150 Knees to Elbows
100 Burpees

June 12, 2008 Rest Day

Rest Day!!!
Gymnastics and skill development day. For those that have not done a workout three days in a row it will be a makeup day. Also look forward to L-sits.

June 11, 2008 Workout of the Day

Pretty fun stuff!
Five rounds for time of the following:
135 lb Squat Clean 7 reps
15 reps Handstand Push Ups

June 10, 2008 Workout of the Day

21 - 18 - 15 - 12 - 9 - 6- 3 of the following:
95 lb Overhead Squat
L-pull ups
Knees to elbows

(Will also be doing some mountain biking at Sansom Park around 5:15 pm. If anyone is interested please let me know. So far I have Sarah, Mitzi, Clay, Justin, and possibly Rahul attending.)

June 9, 2008 Workout of the Day

5 Rounds for Time:
95 lb Sumo Deadlift Highpull 15 reps
95 lb Push Press 15 reps
3 laps around track

Welcome to Downtown Crossfit!

This site is for members of Downtown Crossfit (located in the Downtown Fort Worth YMCA) or anyone interested in functional fitness training. I will be posting workout sessions daily. Please add your workout times and results to the comments section.