WOD
4 rounds for time:
20 Pushups
15 Power cleans
Click logo to register
INTRO TO PALEO WORKSHOP
Thursday, April 28, 2011
Wednesday, April 27, 2011
April 28th,2011
WOD -Games Open 11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Tuesday, April 26, 2011
April 27th, 2011
WOD
3 rounds for time:
200 meter run
15 Deadlifts
10 Burpees
__________________
30 K2E (no time)
3 rounds for time:
200 meter run
15 Deadlifts
10 Burpees
__________________
30 K2E (no time)
Monday, April 25, 2011
April 26, 2011-"Tabata Something Else"
WOD
how about main site WOD from yesterday?!
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises
Reminder: Eunice sprint tri. this saturday and Sunday is wwiii obstacle course race in Orange, Tx
Let me know who all has signed up!
how about main site WOD from yesterday?!
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises
Reminder: Eunice sprint tri. this saturday and Sunday is wwiii obstacle course race in Orange, Tx
Let me know who all has signed up!
Sunday, April 24, 2011
April 25,2011" Double Trouble"
WOD
"Double Fran"
21-15-9
Thrusters (95/65)
pullups
21-15-9
Thrusters (95/65)
Pullups
Lifestyle Challenge:
Week 3: Plan your workouts! Sounds simple but here's the deal: if you do not write it down put on your calendar when you are going to make it to CrossFit then you will not show up. Think about your week and what you have going on. How many classes are you going to attend this week? Write down what time you are coming to class and make it happen. Pencil it in and schedule other things around it, if you have that liberty. So I wanna hear you,when are you going to make it to class this week?
I hope you all had a great Easter!
"Double Fran"
21-15-9
Thrusters (95/65)
pullups
21-15-9
Thrusters (95/65)
Pullups
Lifestyle Challenge:
Week 3: Plan your workouts! Sounds simple but here's the deal: if you do not write it down put on your calendar when you are going to make it to CrossFit then you will not show up. Think about your week and what you have going on. How many classes are you going to attend this week? Write down what time you are coming to class and make it happen. Pencil it in and schedule other things around it, if you have that liberty. So I wanna hear you,when are you going to make it to class this week?
I hope you all had a great Easter!
Wednesday, April 20, 2011
April 21st, 2011 5 Rounds of FUN!!
WOD
For time : 5 rounds of:
20 KB Swing
15 Front Squats
10 Overhead Walking lunge each leg (45/25)
5 pullups
-------------------
3 minute Plank hold (cumulative)
Don't Forget Friday 9:30 only and Saturday 9:30 only
Good Friday is gonna be Great "Team WOD"
For time : 5 rounds of:
20 KB Swing
15 Front Squats
10 Overhead Walking lunge each leg (45/25)
5 pullups
-------------------
3 minute Plank hold (cumulative)
Don't Forget Friday 9:30 only and Saturday 9:30 only
Good Friday is gonna be Great "Team WOD"
Tuesday, April 19, 2011
April 20th, 2011 Week 5 games- and a fun game it will be!
Games WOD
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs/14lbs to 10'/9' target)
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs/14lbs to 10'/9' target)
Monday, April 18, 2011
April 19th, 2011" Go Heavy or Go Home"
What does getting stronger mean to you? Do you care about getting stronger? Girls do you think being strong means being bulky and you will look like a man?
They say magic happens when you get stronger! Humm...You start to look the way you want, perform better.. I can assure you that getting stronger will not make girls big and bulky. Maybe it will get rid of fat in those hard to reach areas, getting your pullups unassisted, deadlifiting 2x your body weight, leaner, sculpted..... you interested? It is a critical part of your workouts. If you want to know there is only one way to find out: Show up, be consitent and Give your best!
WOD
Push Press
5-5-5-AMRAP
5 Rounds of:
100 meter run
max rep pushups
Score is total reps of pushups( hand release)
They say magic happens when you get stronger! Humm...You start to look the way you want, perform better.. I can assure you that getting stronger will not make girls big and bulky. Maybe it will get rid of fat in those hard to reach areas, getting your pullups unassisted, deadlifiting 2x your body weight, leaner, sculpted..... you interested? It is a critical part of your workouts. If you want to know there is only one way to find out: Show up, be consitent and Give your best!
WOD
Push Press
5-5-5-AMRAP
5 Rounds of:
100 meter run
max rep pushups
Score is total reps of pushups( hand release)
Sunday, April 17, 2011
Lifestyle Challenge- Week 2 "who's getting their water in?!"
Lifestyle challenge- Week 2
Ok so you may figured out to get your water in and great! What now? Continue to pay attention to your water intake and make it happen. It will be much easier this week, I promise.
This week challenge is a hard one for me and lots of you I'm sure: 7 hours of sleep/rest per day.
So if you do not get your 7 hours in at night then take a nap or lay there and literally rest. So you can be lying in bed awake but no distractions and resting... this time would count towards your sleep/rest time. Sleep is very important for recovery. We all know this! It recharges our minds and bodys.
So Let's first figure out how many hours of sleep you get and then plan for the 7.
I wanna hear if you are making it happen.
GOOD FRIDAY: ONLY 9:30 AM CLASS ( ITS GONNA BE A GOOD FRIDAY WORKOUT)
WOD
"The Count Down Begins"
10-9-8-7-6-5-4-3-2-1 Reps of
Squat cleans (135/95)
Box Jumps (24/20)
Ok so you may figured out to get your water in and great! What now? Continue to pay attention to your water intake and make it happen. It will be much easier this week, I promise.
This week challenge is a hard one for me and lots of you I'm sure: 7 hours of sleep/rest per day.
So if you do not get your 7 hours in at night then take a nap or lay there and literally rest. So you can be lying in bed awake but no distractions and resting... this time would count towards your sleep/rest time. Sleep is very important for recovery. We all know this! It recharges our minds and bodys.
So Let's first figure out how many hours of sleep you get and then plan for the 7.
I wanna hear if you are making it happen.
GOOD FRIDAY: ONLY 9:30 AM CLASS ( ITS GONNA BE A GOOD FRIDAY WORKOUT)
WOD
"The Count Down Begins"
10-9-8-7-6-5-4-3-2-1 Reps of
Squat cleans (135/95)
Box Jumps (24/20)
Wednesday, April 13, 2011
April 14th, 2011 Games WOD 11.4 How bad can 10 minutes be?!
Games WOD
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 90lbs)
10 Muscle-ups
Lifestyle challenge: have you figured out how much water you are drinking daily?
Are you reaching your goal?
Remember its progression...just like everything else. Add a bottle each day until you reach your goal.
30 Overhead squats (120lbs / 90lbs)
10 Muscle-ups
Lifestyle challenge: have you figured out how much water you are drinking daily?
Are you reaching your goal?
Remember its progression...just like everything else. Add a bottle each day until you reach your goal.
Monday, April 11, 2011
April 12th, 2011 Breaking Records...oh yeah!
So "Angie" came back to haunt us today...and you guys rocked it out! How exciting taking minutes off your time, using weaker bands on assisted pullups. Wade shaving the most time of 10 minutes with no assistance on pullups! Some who couldnt do 100 reps before - did it and in good time. I'm so excited I may not sleep tonight! It made me think how many people know how much they lift, run, times, etc. about their workouts? Never have i before Crossfit or most people im guessing kept such a detailed record of our workouts. This is what it is all about, this is why we keep personal records! To see your progression is an awesome thing! I hope you are as proud to be a part of CrossFit, as I am. This is just the beginning. It will only get better!
* So Glad to see so many signing up for the" lifestyle challenge": find out how much water you drink daily is the first goal this week and aim for 1/2 your body weight in ounces. Get it done!
WOD
For Time:
21 deadlifts
200 m run
18 deadlifts
200 m run
15 deadlifts
200m run
12 deadlifts
200 m run
_________________
1 minute: scissor kicks- 1 minute rest- 3x
* So Glad to see so many signing up for the" lifestyle challenge": find out how much water you drink daily is the first goal this week and aim for 1/2 your body weight in ounces. Get it done!
WOD
For Time:
21 deadlifts
200 m run
18 deadlifts
200 m run
15 deadlifts
200m run
12 deadlifts
200 m run
_________________
1 minute: scissor kicks- 1 minute rest- 3x
Sunday, April 10, 2011
April 11th, 2011 "lifestyle challenge"
We make a commitment to exercise, make better food choices, get more sleep, drink more water... then we are overwhelmed and forget it all! Does this sound familiar? Although very common, that is the exact thing we need to change. "Lifestyle Challenge" is a 12 week progression of healthy habits. Instead of all at once, we take one challenge a week. So how does that sound?
Sign up at the box to confirm your commitment.
Week 1 Challenge: Drink half of your body weight in ounces of water daily. (ex.: if you weigh 150lbs. then you drink 75 ounces of water daily).
Endurance athletes: go to http://www.crossfitendurance.com/ for daily wods check with me for answers to questions. ( this is for the athlete who is training for endurance sports)
*must be a 3 hour break between the two WOD's*
Oh and don't miss out on "Angie"
WOD: For tiime
100 Pullups
100 Pushups
100 Situps
100 Squats
Sign up at the box to confirm your commitment.
Week 1 Challenge: Drink half of your body weight in ounces of water daily. (ex.: if you weigh 150lbs. then you drink 75 ounces of water daily).
Endurance athletes: go to http://www.crossfitendurance.com/ for daily wods check with me for answers to questions. ( this is for the athlete who is training for endurance sports)
*must be a 3 hour break between the two WOD's*
Oh and don't miss out on "Angie"
WOD: For tiime
100 Pullups
100 Pushups
100 Situps
100 Squats
Thursday, April 7, 2011
April 8th, 2011 "Results are not guaranteed..... they are earned!"
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
Endurance WOD ( for athletes competing in upcoming events)
3+ Hours After Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
Endurance WOD ( for athletes competing in upcoming events)
3+ Hours After Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Wednesday, April 6, 2011
April 7th, 2011
WOD
For time 5 rounds of:
200 meter run
15 Deadlifts (145/115)
20 Knees to elbows (sub:30 abmat situps)
For time 5 rounds of:
200 meter run
15 Deadlifts (145/115)
20 Knees to elbows (sub:30 abmat situps)
Tuesday, April 5, 2011
April 6th, 2011
WOD
AMRAP in 15 minutes of:
7 Thrusters
7 Box jump Burpees
___________________
50 Slamballs ( not for time)
AMRAP in 15 minutes of:
7 Thrusters
7 Box jump Burpees
___________________
50 Slamballs ( not for time)
Monday, April 4, 2011
Tuesday April 5th, 2011
WOD
For time:
75 squats
50 pullups
20 ring dips
50 squats
35 pull-ups
15 ring dips
25 squats
20 pull-ups
10ring dips
For time:
75 squats
50 pullups
20 ring dips
50 squats
35 pull-ups
15 ring dips
25 squats
20 pull-ups
10ring dips
Sunday, April 3, 2011
April 4th, 2011 "It doesn't get easier, but you get better"
WOD
3 rounds for time:
15 Front Squats (165/115)
25 pushups
35 KB swings (25/15)
45 situps
55 Double unders
3 rounds for time:
15 Front Squats (165/115)
25 pushups
35 KB swings (25/15)
45 situps
55 Double unders
Subscribe to:
Posts (Atom)