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!
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