WOD
"Wilmot"
Six rounds for time of:
50 Squats
25 Ring dips
_______________
60 weighted abmat situps
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INTRO TO PALEO WORKSHOP
Tuesday, May 31, 2011
Monday, May 30, 2011
Tuesday
Regional WOD #4100 Pull-ups
100 KB Swings (53/35)
100 Double-Unders
100 Overhead Squats (95/65)
30 minute cap, scale reps as needed.
Awesome turn out Monday! I love holiday workouts. Some Crossfitter's from Lake Charles came workout with us and it was so motivating!
100 KB Swings (53/35)
100 Double-Unders
100 Overhead Squats (95/65)
30 minute cap, scale reps as needed.
Awesome turn out Monday! I love holiday workouts. Some Crossfitter's from Lake Charles came workout with us and it was so motivating!
Thursday, May 26, 2011
Friday-May 27th, 2011
* Memorial Day Madness: Only WOD @ 9am* Come and sweat it out- having fun!*
WOD
3 Rounds for time:
25 DU (sub: 100 singles)
15 Pushups
10 Thrusters (rx:125/95)
WOD
3 Rounds for time:
25 DU (sub: 100 singles)
15 Pushups
10 Thrusters (rx:125/95)
Wednesday, May 25, 2011
Tuesday, May 24, 2011
Wednesday May 25th, 2011- "If you don't mind, it doesn't matter"-Arnold S.
WOD
5 rounds for time:
15 burpees with a plate (over head)
10 Toes to bar
I think we can all agree Arnold was the "man" of bodybuilding. His focus was beyond anyone else's. Guys who worked out at his gym, said that you could not break his concentration. Arnold says that if you force yourself to focus, that's when results happen. I often said in personal training and instructing over the years," put your mind into your muscle" yet i can lead a class, coach technique, and be thinking of what i have to do when i leave the gym. I am sure you can recall working out and thinking of everything else but what you are doing. With Crossfit no one has to remind you to put your mind into your muscle. You are focused on the task at hand. Look at pictures of people in a WOD, watch them in a WOD.... They have their game face on. The intensity forces the focus. It is amazing to me. No one is worried about what the other person is doing. They are focused. They are CROSSFIT!
5 rounds for time:
15 burpees with a plate (over head)
10 Toes to bar
I think we can all agree Arnold was the "man" of bodybuilding. His focus was beyond anyone else's. Guys who worked out at his gym, said that you could not break his concentration. Arnold says that if you force yourself to focus, that's when results happen. I often said in personal training and instructing over the years," put your mind into your muscle" yet i can lead a class, coach technique, and be thinking of what i have to do when i leave the gym. I am sure you can recall working out and thinking of everything else but what you are doing. With Crossfit no one has to remind you to put your mind into your muscle. You are focused on the task at hand. Look at pictures of people in a WOD, watch them in a WOD.... They have their game face on. The intensity forces the focus. It is amazing to me. No one is worried about what the other person is doing. They are focused. They are CROSSFIT!
Monday, May 23, 2011
Tuesday
Crossfit Kids registration: June 11th, 2011 Saturday 8am-12
WOD:
For time:
10-9-8-7-6-5-4-3-2-1 Reps of:
Box Jumps
SDLHP ( sumo deadlift High pull)
_____________
3 rounds:( no time- your abs will thank you.....after!)
1 minute of mountain climbers
1 minute of situps
WOD:
For time:
10-9-8-7-6-5-4-3-2-1 Reps of:
Box Jumps
SDLHP ( sumo deadlift High pull)
_____________
3 rounds:( no time- your abs will thank you.....after!)
1 minute of mountain climbers
1 minute of situps
Sunday, May 22, 2011
May 23rd, 2011-Monday
" It doesn't get it easier, you just suck less!"
WOD
"Helen"
3 rounds for time:
400 meter run
21 KB swings
12 pullups
Lifestyle challenge week 7:
is to reevaluate the 6 healthy habits given:
at least 1/2 of your body weight in ounces of water, 7 hours of sleep daily, plan your workouts, food journal, Make 3 goals that your want to achieve by this time next year, and at least 10 minutes of exercise on rest days. Do you have all of these things down? which ones are you struggling with or have not done? Re Group and make it happen!
Crossfit Kids: registration June 11th- saturday 8-12
WOD
"Helen"
3 rounds for time:
400 meter run
21 KB swings
12 pullups
Lifestyle challenge week 7:
is to reevaluate the 6 healthy habits given:
at least 1/2 of your body weight in ounces of water, 7 hours of sleep daily, plan your workouts, food journal, Make 3 goals that your want to achieve by this time next year, and at least 10 minutes of exercise on rest days. Do you have all of these things down? which ones are you struggling with or have not done? Re Group and make it happen!
Crossfit Kids: registration June 11th- saturday 8-12
Thursday, May 19, 2011
Friday May 20th, 2011
Reminder: Lake charles Saturday 2:30 WOD civic center. you must register at http://www.sportsfest.com/
WOD
AMRAP in 20 minutes of:
12 Ring Dips
6 Burpees
3 Pullups
_______________
30 partner situps
WOD
AMRAP in 20 minutes of:
12 Ring Dips
6 Burpees
3 Pullups
_______________
30 partner situps
Wednesday, May 18, 2011
Thursday May 19, 2011
Don't forget pants or long socks for rope climbing practice
Lift: Push press 5-3-1 (65%,75%,85%)
WOD
"Annie"
For Time:
50-40-30-20-10 reps of double unders and abmat situps
Great Job on Baselines! you guys smoked your old times! Hard work pays off! I hope you are proud of yourself. I am so proud and excited for you all. Great things are yet to come through CrossFit!
Lift: Push press 5-3-1 (65%,75%,85%)
WOD
"Annie"
For Time:
50-40-30-20-10 reps of double unders and abmat situps
Great Job on Baselines! you guys smoked your old times! Hard work pays off! I hope you are proud of yourself. I am so proud and excited for you all. Great things are yet to come through CrossFit!
Tuesday, May 17, 2011
Wednesday; May 18th, 2011
* Wear long pants or long socks- we have a rope to climb*
WOD
For Time:
400 meter run
3 rounds:
20 box jumps
20 K2E
then ..
400 meter run
WOD
For Time:
400 meter run
3 rounds:
20 box jumps
20 K2E
then ..
400 meter run
Monday, May 16, 2011
Tuesday May 17th, 2011
Great Job on PR's for baseline! I hope you are impressed because you surely have impressed and inspired me!
WOD
"Diane"
21-15-9
Deadlifts (225/155)
Handstand Pushups
WOD
"Diane"
21-15-9
Deadlifts (225/155)
Handstand Pushups
Sunday, May 15, 2011
Monday
Lifestyle challenge week 6: 10 minutes of some exercise on rest days!! we are made to move so do something- anything you like. Consistency helps you not get off track.
Time to retest baseline!! but this time it's warm-up!
WOD
5 rounds:
25 Jumping pullups
15 Thrusters (95/65)
______________________
30 slam balls
______________________
Crossfit Kids Registration is June 11th; Saturday 8am-12 noon
I am so excited to bring such an incredible fun fitness program to our youth!
6 week program- 2 sessions a week
$120.00 per child (siblings are 1/2)
ages: 4-17
Time to retest baseline!! but this time it's warm-up!
WOD
5 rounds:
25 Jumping pullups
15 Thrusters (95/65)
______________________
30 slam balls
______________________
Crossfit Kids Registration is June 11th; Saturday 8am-12 noon
I am so excited to bring such an incredible fun fitness program to our youth!
6 week program- 2 sessions a week
$120.00 per child (siblings are 1/2)
ages: 4-17
Wednesday, May 11, 2011
Thursday May 12th,2011
Skill work: sit to stand
WOD
3 rounds for time
10 hang power clean( from lifting position)
10 ring dips
10 pullups
-----------
8x: alternating tabata
Flutter kicks
Plank
WOD
3 rounds for time
10 hang power clean( from lifting position)
10 ring dips
10 pullups
-----------
8x: alternating tabata
Flutter kicks
Plank
Tuesday, May 10, 2011
Wednesday May 11th, 2011
"We shall never have more time. We have, and have always had, all the time there is. No object is served in waiting until next week or even until to-morrow. Keep going day in and out. Concentrate on something useful. Having decided to achieve a task, achieve it at all costs."
- Arnold Bennett
WOD- Arnold Bennett
Back Squat
3-3-3-3
AMRAP in 15 minutes of:
7 HSPU
7 Box Jumps (24/22)
15 Abmat situps
Monday, May 9, 2011
Thursday, May 5, 2011
Wednesday, May 4, 2011
Thursday May 5th, 2011
WOD
5 rounds with decreasing reps for time:
200 meter run
30 reps of Pushups and Situps
200 meter run
25 reps of each
200 meter run
20 reps of each
200 meter run
15 reps of each
200 meter run
10 reps of each
5 rounds with decreasing reps for time:
200 meter run
30 reps of Pushups and Situps
200 meter run
25 reps of each
200 meter run
20 reps of each
200 meter run
15 reps of each
200 meter run
10 reps of each
Tuesday, May 3, 2011
Wednesday
WOD
21-15-9 reps of:
Box Jumps (24/20)
Front Squats (135/95)
Sumo Deadlift High pull (135/95)
21-15-9 reps of:
Box Jumps (24/20)
Front Squats (135/95)
Sumo Deadlift High pull (135/95)
Monday, May 2, 2011
Sunday, May 1, 2011
Monday; May 2nd, 2011
WOD
"Knee Kisses"
5 Rounds for time:
30 Double Unders (sub: 120 single unders)
10 Walking Lunges (35/25)
Lifestyle challenge:
Okay you know this was coming, the part where I mention FOOD. I want you to think of the word "diet" as the food you eat through out the day, your meal plan. I don't want you to think of restriction, boring, and something we don't want to do.
Do you know what you are eating through out the day?
I don't necessarily mean calories, carbs, protein, fat....I mean what you are eating, how much, and when?
This weeks challenge is to write it down. What you are eating about how much, and when.
If you never have energy or enough to get through your workouts, it;s your diet (you are not eating enough or not right foods). You think of eating for performance and health. If you have come to a stand still in your weight loss, it's your diet. If you can't get rid of your problem areas, it's your diet.... I think you get my point.
The foundation of your health, fitness, and way you look is NUTRITION. If you don't measure it , you can't manage it. So let's get this down. This time i want journals by next monday. I will help you take it to the next level if you are willing to make some changes. Rock It Out!
*May Schedule same as April*
"Knee Kisses"
5 Rounds for time:
30 Double Unders (sub: 120 single unders)
10 Walking Lunges (35/25)
Lifestyle challenge:
Okay you know this was coming, the part where I mention FOOD. I want you to think of the word "diet" as the food you eat through out the day, your meal plan. I don't want you to think of restriction, boring, and something we don't want to do.
Do you know what you are eating through out the day?
I don't necessarily mean calories, carbs, protein, fat....I mean what you are eating, how much, and when?
This weeks challenge is to write it down. What you are eating about how much, and when.
If you never have energy or enough to get through your workouts, it;s your diet (you are not eating enough or not right foods). You think of eating for performance and health. If you have come to a stand still in your weight loss, it's your diet. If you can't get rid of your problem areas, it's your diet.... I think you get my point.
The foundation of your health, fitness, and way you look is NUTRITION. If you don't measure it , you can't manage it. So let's get this down. This time i want journals by next monday. I will help you take it to the next level if you are willing to make some changes. Rock It Out!
*May Schedule same as April*
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