Warmup:
-Practicing proper handstand technique
-Burpee Variations
Workout: All hail...
"The Chief"
Max rounds in 3 minutes:
135 lb Power Clean 3 reps
Pushups 6 reps
Squats 9 reps
(Rest 1 minute then repeat for a total of 5 cycles)
post rounds completed for each of the 5 cycles
Sunday, May 31, 2009
Friday, May 29, 2009
Saturday, May 30, 2009 WOD
Finally, Tropic Thunder strikes again!
10:00 Advanced Session:
"Tropic Thunder"
50 Thrusters (135 lbs)
50 Pullups (chest to bar)
50 KTE
----------
30 Hanging Power Cleans (135 lbs)
30 Pullups (chest to bar)
30 KTE
----------
20 Push Press (135 lbs)
20 Pullups (chest to bar)
20 KTE
Post time to comments
---------------------------------------------
11:00 Regular Session:
Max rounds in 20 min of:
5 Rolling Burpees
15 Situps (anchored is acceptable)
45 Squats
Post time and compare to February 11, 2009
10:00 Advanced Session:
"Tropic Thunder"
50 Thrusters (135 lbs)
50 Pullups (chest to bar)
50 KTE
----------
30 Hanging Power Cleans (135 lbs)
30 Pullups (chest to bar)
30 KTE
----------
20 Push Press (135 lbs)
20 Pullups (chest to bar)
20 KTE
Post time to comments
---------------------------------------------
11:00 Regular Session:
Max rounds in 20 min of:
5 Rolling Burpees
15 Situps (anchored is acceptable)
45 Squats
Post time and compare to February 11, 2009
Thursday, May 28, 2009
Friday, May 29, 2009 WOD
Team Session!
Complete the following for time with a partner (switch when needed):
135 lb Deadlift 100 reps
100 Pullups
100 Wall Ball Tosses
100 Pushups
100 Burpees
135 lb Deadlift 100 reps
Complete the following for time with a partner (switch when needed):
135 lb Deadlift 100 reps
100 Pullups
100 Wall Ball Tosses
100 Pushups
100 Burpees
135 lb Deadlift 100 reps
Wednesday, May 27, 2009
Thursday, May 28, 2009 WOD
"Isabel"
135 lb Barbell Snatch
30 reps for time
post time and weight used to comments
135 lb Barbell Snatch
30 reps for time
post time and weight used to comments
Tuesday, May 26, 2009
Wednesday, May 27, 2009 WOD
Max rounds in 20 min of:
135 lb Barbell Thruster 7 reps
50 lb Weighted Pullups 7 reps
135 lb Barbell Thruster 7 reps
50 lb Weighted Pullups 7 reps
Friday, May 22, 2009
Saturday, May 23, 2009 WOD
No 10:00am Advanced Session!
11:00 will still be held and will be run by Kristy.
Don't forget...no classes on Monday!
From the CrossFit Football site...
"Sidelines"
2 Rounds for time of:
20 Pushups
Sprint the Sideline - 100 yards (2 laps on track)
Walk the Endzone - 53 yards (1/2 lap)
20 Burpees
Sprint the Sideline - 100 yards (2 laps)
Walk the Endzone - 53 yards (1/2 lap)
20 Situps
Sprint the Sideline - 100 yards (2 laps)
Bearcrawl the Endzone - 53 yards (1/2 lap)
Sprint the Sideline - 100 yards (2 laps)
post time to comments
11:00 will still be held and will be run by Kristy.
Don't forget...no classes on Monday!
From the CrossFit Football site...
"Sidelines"
2 Rounds for time of:
20 Pushups
Sprint the Sideline - 100 yards (2 laps on track)
Walk the Endzone - 53 yards (1/2 lap)
20 Burpees
Sprint the Sideline - 100 yards (2 laps)
Walk the Endzone - 53 yards (1/2 lap)
20 Situps
Sprint the Sideline - 100 yards (2 laps)
Bearcrawl the Endzone - 53 yards (1/2 lap)
Sprint the Sideline - 100 yards (2 laps)
post time to comments
Thursday, May 21, 2009
Friday, May 22, 2009 WOD
"Fran"
(21-15-9)
95 lbs Thruster
Pullups
or...
Advanced Crew:
(12-9-6)
155 lb Thruster
Pullups
post time to comments
(21-15-9)
95 lbs Thruster
Pullups
or...
Advanced Crew:
(12-9-6)
155 lb Thruster
Pullups
post time to comments
Wednesday, May 20, 2009
Thursday, May 21, 2009 WOD
Jon's birthday isn't really until Friday, but we celebrate today...
Parkour Obstacle Course Warmup
Workout:
"Jon's Birthday Workout"
5 Rounds for time of:
18 Pullups (chest to bar)
18 Pushups (chest to floor)
18 Deadlift 135 lbs
18 Situps (anchored but shoulder blades must touch floor)
18 Squats (bottom to ball)
(Any rest on any exercise earns you 3 muscle-ups. Individuals who cannot perform a muscle-up do 5 strict dips or ring dips.)
post time and number of muscle-ups/dips to comments
Parkour Obstacle Course Warmup
Workout:
"Jon's Birthday Workout"
5 Rounds for time of:
18 Pullups (chest to bar)
18 Pushups (chest to floor)
18 Deadlift 135 lbs
18 Situps (anchored but shoulder blades must touch floor)
18 Squats (bottom to ball)
(Any rest on any exercise earns you 3 muscle-ups. Individuals who cannot perform a muscle-up do 5 strict dips or ring dips.)
post time and number of muscle-ups/dips to comments
Tuesday, May 19, 2009
Wednesday, May 20, 2009 WOD
Really enjoying the CrossFit Football website...so let's give this one a go!
(21-15-9)
Power Snatch 135 lbs
Bench Press 185 lbs
Box Jump
post time to comments
--------------------------
Aquatics Session:
AMRAP in 30 min of:
120m Swim
10 Get-Ups
post rounds completed to comments
(21-15-9)
Power Snatch 135 lbs
Bench Press 185 lbs
Box Jump
post time to comments
--------------------------
Aquatics Session:
AMRAP in 30 min of:
120m Swim
10 Get-Ups
post rounds completed to comments
Monday, May 18, 2009
Tuesday, May 19, 2009 WOD
5 rounds, not for time:
Push Press 5 reps
Walking Lunge 10 steps (with barbell)
(move from the push press to behind the back position with bar and lunge without resting)
then...
10 Rounds for time of:
5 HSPU
7 Box Jumps
9 KTE
post time to comments
(Beginners do 5 rounds, intermediate do 7 rounds)
Push Press 5 reps
Walking Lunge 10 steps (with barbell)
(move from the push press to behind the back position with bar and lunge without resting)
then...
10 Rounds for time of:
5 HSPU
7 Box Jumps
9 KTE
post time to comments
(Beginners do 5 rounds, intermediate do 7 rounds)
Sunday, May 17, 2009
Saturday, May 16, 2009
Saturday, May 16, 2009 WOD
10:00 Advanced Session:
"Linda"
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Deadlift 1.5 x Bodyweight
Benchpress 1 x Bodyweight
Clean .75 x Bodyweight
-----------------------
11:00 Regular Session...
"Helen"
3 rounds for time of:
400m Run
21 KB Swings (1.5 pood)
12 Pullups
"Linda"
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Deadlift 1.5 x Bodyweight
Benchpress 1 x Bodyweight
Clean .75 x Bodyweight
-----------------------
11:00 Regular Session...
"Helen"
3 rounds for time of:
400m Run
21 KB Swings (1.5 pood)
12 Pullups
Thursday, May 14, 2009
Birthday Celebration!
Kyle's birthday celebration will be held on the Cafe Aspen patio Saturday evening at 7pm. Anyone interested is welcome to attend!
-Sarah
Friday, May 15, 2009 WOD
Workout at the Radioshack Hill...fun times!
Phase 1:
150 Pushups
(perform 3 uphill sprints upon each rest)
Phase 2:
Tabata Box Jumps
Phase 3:
Stretch
(uphill sprints will be a short distance...promise)
Phase 1:
150 Pushups
(perform 3 uphill sprints upon each rest)
Phase 2:
Tabata Box Jumps
Phase 3:
Stretch
(uphill sprints will be a short distance...promise)
Wednesday, May 13, 2009
Thursday, May 14, 2009 WOD
Today is my birthday and some of the advanced CrossFit crew put this together in order to celebrate. So none of this is my fault, promise...
"The Godfather"
28 OHS (95 lbs)
28 Overhead Lunges (95 lbs)
28 Hanging Squat Cleans (95 lbs)
28 Pullups (Chest to Bar)
28 HSPU
28 Inverted Burpees
28 Deadlifts (95 lbs)
(If you set the bar down or have to rest on any exercise then you must immediately do 5 Burpees. Advanced individuals do 3 muslce-ups! A rest on the pullups, hspu, or any other exercise leads to punishment.)
This workout will be done in each class of the day. Weight can be scaled to suit the individual.
"The Godfather"
28 OHS (95 lbs)
28 Overhead Lunges (95 lbs)
28 Hanging Squat Cleans (95 lbs)
28 Pullups (Chest to Bar)
28 HSPU
28 Inverted Burpees
28 Deadlifts (95 lbs)
(If you set the bar down or have to rest on any exercise then you must immediately do 5 Burpees. Advanced individuals do 3 muslce-ups! A rest on the pullups, hspu, or any other exercise leads to punishment.)
This workout will be done in each class of the day. Weight can be scaled to suit the individual.
Wednesday, May 13, 2009 WOD
Warmup:
Sotts Press...revisited
Workout:
Power Clean to Push Press
1-1-1-1-1-1-1
compare to April 29, 2009
post load for each set to comments
-more fun after main workout
----------------
Aquatics Session:
21-15-9
KB Swings
200m Swim
Sotts Press...revisited
Workout:
Power Clean to Push Press
1-1-1-1-1-1-1
compare to April 29, 2009
post load for each set to comments
-more fun after main workout
----------------
Aquatics Session:
21-15-9
KB Swings
200m Swim
Monday, May 11, 2009
Tuesday, May 12, 2009 WOD
As many rounds as possible in 20 min of:
Burpee Box Jumps 5 reps
95 lb Thruster 7 reps
KTE 9 reps
------------
Tabata Sprints after the workout...maybe
Burpee Box Jumps 5 reps
95 lb Thruster 7 reps
KTE 9 reps
------------
Tabata Sprints after the workout...maybe
Monday, May 11, 2009 WOD
"The Mongoose"
(This workout was influenced by the 2009 NorCal Qualifier Day 2 workout. The reps were modified from 22 to 24 in honor of Josh's 24th birthday.)
Happy Birthday Josh!
24 Deadlifts (315/185 lbs)
Farmer Carry Up Steps to roof (45/25 lb dumbbells)
24 Thrusters (45/25 lb dumbbells)
Farmer Carry Down Steps (45/25 lbs dumbbells)
24 Chest to Bar Pullups
Run Upstairs
24 OHS (95/65 lbs)
Run back down to CrossFit room
(This workout was influenced by the 2009 NorCal Qualifier Day 2 workout. The reps were modified from 22 to 24 in honor of Josh's 24th birthday.)
Happy Birthday Josh!
24 Deadlifts (315/185 lbs)
Farmer Carry Up Steps to roof (45/25 lb dumbbells)
24 Thrusters (45/25 lb dumbbells)
Farmer Carry Down Steps (45/25 lbs dumbbells)
24 Chest to Bar Pullups
Run Upstairs
24 OHS (95/65 lbs)
Run back down to CrossFit room
Friday, May 8, 2009
Saturday, May 9, 2009 WOD
Advanced Class:
"The Pirate"
Max rounds in 30 min:
5 Deadlifts (2x bodyweight)
Deadlift Carry (down and back)
7 Pullups (chest to bar)
9 Box Jumps (hip extension!)
(each rest on the carry, box jumps, or pullups earns you 10 Burpees!)
post number of rounds to comments
-------------------------------------------
Regular Session:
Rounds for time of:
10 Pullups
20 Pushups
30 Squats
(*beginners do 5 rounds, intermediate do 7 rounds, advanced do 10 rounds)
"The Pirate"
Max rounds in 30 min:
5 Deadlifts (2x bodyweight)
Deadlift Carry (down and back)
7 Pullups (chest to bar)
9 Box Jumps (hip extension!)
(each rest on the carry, box jumps, or pullups earns you 10 Burpees!)
post number of rounds to comments
-------------------------------------------
Regular Session:
Rounds for time of:
10 Pullups
20 Pushups
30 Squats
(*beginners do 5 rounds, intermediate do 7 rounds, advanced do 10 rounds)
Thursday, May 7, 2009
Friday, May 8, 2009 WOD
Today we will be doing the first workout from last weekend's qualifier.
3 Rounds for time of...
155 lb Clean and Jerk 10 reps
500m row
(full squat clean and anyway overhead. You may also sub a 400m run for the 500m row.)
post time to comments
-------------------------
Advanced Crew:
Pulled this one from the CrossFit Football site...pretty good stuff...
6 Rounds for Time of...
3 Reps Locked Overhead (anyway possibile) 185 lbs
6 Pull Ups (Chest to Bar)
9 Push Ups (Clapping)
post time to comments
3 Rounds for time of...
155 lb Clean and Jerk 10 reps
500m row
(full squat clean and anyway overhead. You may also sub a 400m run for the 500m row.)
post time to comments
-------------------------
Advanced Crew:
Pulled this one from the CrossFit Football site...pretty good stuff...
6 Rounds for Time of...
3 Reps Locked Overhead (anyway possibile) 185 lbs
6 Pull Ups (Chest to Bar)
9 Push Ups (Clapping)
post time to comments
Wednesday, May 6, 2009
Thursday, May 7, 2009 WOD
Clean and Jerk practice (squat clean and anyway overhead)
Rowing technique practice
WOD:
"Annie"
(50-40-30-20-10 rep)
Double Unders
Situps
(anchoring on situps will be allowed today)
post time to comments
Video: Speal does "Annie" in 4:33
------------------------------------------
2:00 Advanced Session:
"Annie" and then...
Parkour Session...
(wall climbs, running, vaulting, and a short workout that will actually aid in recovery. All will be done at a top-secret magical location.)
------------------------------------------
2:00 Advanced Session:
"Annie" and then...
Parkour Session...
(wall climbs, running, vaulting, and a short workout that will actually aid in recovery. All will be done at a top-secret magical location.)
Tuesday, May 5, 2009
Wednesday, May 6, 2009 WOD
Mitzi will be the ringleader for the lunch classes! I will be teaching the aquatic sessions today. Fun times.
Today we will be doing the second workout from the CrossFit Games Qualifier that took place last weekend...
Complete the following for time:
50 Chest to bar Pullups
50 Burpees
-full downward extension and chest must hit the bar on pullups
-chest to floor, hip extension on jump, and overhead clap on burpees
post time to comments
----------------------------------
Aquatics Session:
5 Rounds for time of...
10 Single Arm KB Presses (10 each arm)
10 SDHP
80m Swim (any style) (2x down and back)
post time to comments
----------------------------------
2:00 Advanced Session:
"JT"
(21-15-9)
HSPU
Ring Dip
Pushups
post time to comments
Today we will be doing the second workout from the CrossFit Games Qualifier that took place last weekend...
Complete the following for time:
50 Chest to bar Pullups
50 Burpees
-full downward extension and chest must hit the bar on pullups
-chest to floor, hip extension on jump, and overhead clap on burpees
post time to comments
----------------------------------
Aquatics Session:
5 Rounds for time of...
10 Single Arm KB Presses (10 each arm)
10 SDHP
80m Swim (any style) (2x down and back)
post time to comments
----------------------------------
2:00 Advanced Session:
"JT"
(21-15-9)
HSPU
Ring Dip
Pushups
post time to comments
Monday, May 4, 2009
Tuesday, May 5, 2009 WOD
-clean and jerk practice
4 Rounds for time:
400m Run
(rest 2 min in between)
post all four run times
4 Rounds for time:
400m Run
(rest 2 min in between)
post all four run times
Monday, May 4, 2009 WOD
Great job to all the competitors from the games this weekend!
11:30 class will be moving equipment back into the room
"Diane"
(21-15-9)
Deadlift (225 lbs)
HSPU
-----------------
-plate carry/burpees after Diane
11:30 class will be moving equipment back into the room
"Diane"
(21-15-9)
Deadlift (225 lbs)
HSPU
-----------------
-plate carry/burpees after Diane
Friday, May 1, 2009
Saturday, May 2, 2009
Regional Qualifier at GSX Athletics !
No classes today due to the events. Come out and support all of the athletes. I will be arriving early so feel free to contact me if you have any questions about specific event times for athletes.
Here are the events...
WOD 1: Saturday
10 Clean and Jerk (155lbs)
500m Row
WOD 2: Saturday
50 Pullups
50 Burpees
Friday, May 1, 2009 WOD
Today at 11:30 we will be moving some equipment into Kristy's car to be transferred to GSX Athletics for the Regional Qualifier this weekend. Please come this weekend to support all of the athletes competing. Bring friends and family and spread the word of what true fitness is.
Warmup: 3 Rounds (slow pace)
15 Push Jerk (increase weight each round)
3 laps
-----------------------
Tabata Your Face Off !
Complete 20 sec of work at maximum intensity, followed by 10 seconds of rest for each exercise for 8 rounds. One minute of rest between each exercise will be allowed. Remember that this is maximum intensity...go crazy!
Burpees
Pullups
Pushups
Anchored Situps
Squats
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