No Class today due to the holiday. Enjoy your day of rest! We will catch up, don't worry.
---KB
Sunday, August 31, 2008
Saturday, August 30, 2008
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.
There is no rest between exercises.
Thursday, August 28, 2008
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!
If anyone is looking for a good resource on running technique, check this out.
Wednesday, August 27, 2008
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.
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.
Tuesday, August 26, 2008
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
- 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
Monday, August 25, 2008
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
Five Rounds, not for time:
Back Squat 5 reps
Burpees 10 reps
Any additional time leftover...
-Muscle ups
-Skinning the Cat
-Back Lever Practice
Sunday, August 24, 2008
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
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
Friday, August 22, 2008
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.
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.
Thursday, August 21, 2008
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
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
Wednesday, August 20, 2008
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!
-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!
Tuesday, August 19, 2008
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
(21-15-9)
135 lb Front Squat
Barbell Plyometric Squat
Lunges
3 laps around gym
Monday, August 18, 2008
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
135 lb Clean and Jerk
30 reps for time
(compare results to July 21)
Parkour Fundamental Practice after workout.
Front Handsprings/Front Flips/Rolling
Sunday, August 17, 2008
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
-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
Friday, August 15, 2008
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
"Helen" (3 rounds for time):
400m Run
21 Kettlebell Swings (53lbs men/36 women as RX)
Pullups 12 reps
Thursday, August 14, 2008
August 15, 2008 Workout of the Day
Warmup: Practice the DB Snatch and the Palm Spin
Video: Palm Spin Tutorial
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!!!
------------------------
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!!!
------------------------
Wednesday, August 13, 2008
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
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
Tuesday, August 12, 2008
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
120 Dips
120 Pullups
(You do not have to complete one before moving on to the other exercise.)
-----------------------------------
Pull-up bar drills
Bridge pushups
Monday, August 11, 2008
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
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
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
Friday, August 8, 2008
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
(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
Thursday, August 7, 2008
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
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
Wednesday, August 6, 2008
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.
"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)
Monday, August 4, 2008
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.)
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.)
Sunday, August 3, 2008
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)
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)
Friday, August 1, 2008
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.
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.)
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.)
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