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!
Click logo to register
INTRO TO PALEO WORKSHOP
Sunday, April 24, 2011
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.
Subscribe to:
Posts (Atom)