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
Wednesday, July 30, 2008
Tuesday, July 29, 2008
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
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
Monday, July 28, 2008
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
-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
Sunday, July 27, 2008
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
- 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
Friday, July 25, 2008
Thursday, July 24, 2008
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
Workout:
Max Rounds in 20 min of:
10 Plyometric Squats
10 Rotating Pushups (5 on each side)
10 Pullups
10 KTE
Wednesday, July 23, 2008
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
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
Tuesday, July 22, 2008
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
-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
Monday, July 21, 2008
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!)
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!)
Sunday, July 20, 2008
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)
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
Workout: "Cindy" (max rounds in 20 min of...)
5 Pullups
10 Pushups
15 Squats
Thursday, July 17, 2008
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.
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.
Wednesday, July 16, 2008
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.
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.
Tuesday, July 15, 2008
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
Rolling Burpees
Backwards Roll to Standing
Single Leg Squats on Plyo Boxes
Workout: "Diane" (21-15-9 reps for time)
225 lbs Deadlift
HSPU
Monday, July 14, 2008
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
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.
5 Rounds of:
Bodyweight Bench Press (max reps)
Pullups (max reps)
Post number of reps and weight lifted to comments section.
Thursday, July 10, 2008
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.)
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.)
Wednesday, July 9, 2008
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.
Tuesday, July 8, 2008
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
Various skill work, including handstands.
Workout:
Mixed up "Cindy"
(Max rounds in 20 minutes of):
15 Pullups
10 Pushups
5 Squats
Monday, July 7, 2008
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
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
Sunday, July 6, 2008
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
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
Saturday, July 5, 2008
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!
Friday, July 4, 2008
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.
Wednesday, July 2, 2008
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.)
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.)
Tuesday, July 1, 2008
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.
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.
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