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
Thursday, October 30, 2008
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.
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.
Wednesday, October 29, 2008
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.
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.
Tuesday, October 28, 2008
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
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
Monday, October 27, 2008
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.
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.
Sunday, October 26, 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.
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.
Friday, October 24, 2008
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!
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!
Thursday, October 23, 2008
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:
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.
Wednesday, October 22, 2008
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)
-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.
-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.
Monday, October 20, 2008
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.)
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.)
Sunday, October 19, 2008
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.
-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.
Friday, October 17, 2008
Saturday, October 18, 2008 WOD
"Carlos The Jackal"
21-15-9
Sumo Deadlift Highpull
Ring Pushups
Kettlebell Swings
21-15-9
Sumo Deadlift Highpull
Ring Pushups
Kettlebell Swings
Thursday, October 16, 2008
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
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
Wednesday, October 15, 2008
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.
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.
Tuesday, October 14, 2008
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
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
Monday, October 13, 2008
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.
.
.
.
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.
Sunday, October 12, 2008
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.
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
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.
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.
Thursday, October 9, 2008
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.
Workout:
10 Pushups
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.
Wednesday, October 8, 2008
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
-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
Tuesday, October 7, 2008
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.
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.
Monday, October 6, 2008
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
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.
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.
Sunday, October 5, 2008
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.
-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.
Friday, October 3, 2008
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.
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.
Wednesday, October 1, 2008
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)
-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)
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