July 30, 2008 Workout of the Day

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

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

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

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

July 26, 2008 Workout of the Day

"Barbara"
20 Pullups
30 Pushups
40 Situps
50 Squats

5 Rounds for time

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

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

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

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!)

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)