November 30TH, 2009

Shoulder Press 3-3-3

For Time:
50-40-30-20-10
Back Extension
Air Squats

Warm-up: Movement Prep
Cool Down: Stretching/MFR

*Homework continue to log diet, sleep and water intake. You are welcome to bring this in or keep it to yourself.

FACT: Most cell phone antennas have no purpose other than to make people believe that flipping up a 2 inch antenna just gave them better reception. They are not connected to any circuitry.

November 29TH, 2009

PREP DAY

Sounds like everyone had a great holiday and is ready to get back into the swing of things. Your homework is a journal either (mental or physical) your nutrition, water intake and hours of sleep.

Optional at home workout:
Burpee breathing ladder,
one burpee take one breath,
two burpees-two breaths
continue until you have to break a set or breathing becomes out of control

November 28th, 2009

For time:
400m Run
10 Pullups
20 Pushups
30 Situps
40 Squats

Rest 3 minutes, complete 3 rounds

Hope everyone had a great thanksgiving. Sara and Gayle ran the 10k in 53:00, check the comments on Thursday if you haven't already.

FACT: The can opener was invented 48 years after the can

HAPPY THANKSGIVING!!

THANKSGIVING DAY 10K TURKEY TROT FUN RUN/SKATE/BIKE

Thursday 10/26, 830 am. The race is 5.5 miles starting at 56th st and Indian School Rd, just north of the canal and ends at 20th St and Maryland. *Please have someone able to pick you up at the finish or prepare to turn around halfway. Food and drinks will be available at the end of the race.
Enjoy your holiday. Reminder there will no classes on Friday but I will post a workout for you to do at home. Saturday class at the usual 7:45am time, see you then.

FACT: Aoccdrnig to a rscheearch procejt at Cmabrigde Uinervtisy, it deosnt mttaer waht oredr the ltteers in a wrod are, the olny iprmoatnt tihng is taht the frist and lsat ltteer be in the rghit pclae. Tihs is bcuseae the huamn mnid deos not raed ervey lteter by istlef, but the wrod as a wlohe!

November 25TH, 2009

"Fight Gone Bad!"

Three rounds of:
(Dumbbell Thrusters) Wall-ball (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

FACT: More turkeys are raised in California than in any other state in the United States.

THANKSGIVING DAY 10K TURKEY TROT FUN RUN/SKATE/BIKE

Thursday 10/26, 830 am. The race is 5.5 miles starting at 56th st and Indian School Rd, just north of the canal and ends at 20th St and Maryland. *Please have someone able to pick you up at the finish or prepare to turn around halfway. Food and drinks will be available at the end of the race. Casey will be there and has done this in the past and recommends it highly.

November 24TH, 2009

20min amrap:
5 Pull-ups
10 Push-ups
15 Lunge each leg
20 Sit-ups

3 sets:
15 Back extensions
15 Reverse hypers
3 Turkish get-ups each side

Tabata swings

FACT: The Dallas/Ft. Worth airport is larger than New York City's Manhattan Island.

November 23RD, 2009

SCHEDULE THIS WEEK:
Monday, Tuesday, Wednesday and Saturday regular times
Rest days Thursday and Friday

15 min amrap:
200m Run
20 Squats
200m Run
10 Kb/Db Snatch

Pull-up Ladders

Prowler Sprints

FACT:
The American Automobile Association was founded for the sole purpose of warning motorists of police speed traps.

November 21ST, 2009

1 mile run for time


For Time:
7 Burpees
21 SDLHP
14 Burpees
14 SDLHP
21 Burpees
7 SDLHP

FACT: Even a small amount of alcohol placed on a scorpion will make it go crazy and sting itself to death.

November 20TH, 2009

Movement Prep/Dynamic Stretching

Gymnastic Skills
Rolls, Handstands, L sits

"HELEN"
Three rounds:
400m Run
21 KB Swings
12 Pull-ups

FACT: The word Tips is actually an acronym standing for 'To Insure Prompt Service.'

November 19TH, 2009

Trap Bar Deadlift 3 x 3 + 40' Farmer Carry

Six sets:

Muscle Snatch x 4
Lunge Overhead x 4
60 second rest between sets

FACT: The ball on top of a flagpole is called a 'truck.'

November 18TH, 2009

REST DAY

Enjoy your rest day, take the day to recover, play you favorite sport.. you have earned it. Realize that sometime one day is not enough. Take a look at your performance and gains. Are you making progress towards your goals? I've said it before and it can't be said enough; "work+rest=success". Work hard on your training days, recover on the rest days. Never feel guilty about taking a recovery day. Use that time to focus, think about your nutrition and what fitness means to you. Rest, recover and you come back stronger.

Here is a link to website worth checking out. SaveRacingHistory It's very sad that a huge part of American sports history (history in general) is at risk of being lost forever. Post comments about this or other events that have impact on you.

FACT: Happy Birthday Mickey Mouse, cartoon character 1928

November 17TH, 2009

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

FACT: Florida is not the southernmost state in the United States. Hawaii is farther south.

November 16TH, 2009

Double Unders Max Reps in 3 minutes
Warm-up:
30-20-10
Box Jumps
Sit-ups
Back Extensions

Met Con:
In 3 Minutes complete:
400m Run
Max Reps Handstand Push-ups
Rest 2 Minutes
Complete 5 cycles

Prehab/Cooldown
Y,T,W and MFR

FACT: Perspiration is odorless; it is the bacteria on the skin that creates an odor.

November 14TH, 2009

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

FACT: Sir Isaac Newton, discoverer of the principles of gravity, also invented the cat door.

November 13TH, 2009

Recovery and Assistance

Body Blasters
Reverse Hypers
X-Bandwalks

Turkish Get-ups 5 x 2

KB Juggling


FACT: If you stop getting thirsty, you need to drink more water. For when a human body is dehydrated, its thirst mechanism shuts off.

November 12TH, 2009

29 Double Unders
400m Run
11 DB Snatch Right
12 DB Snatch Left
19 PVC Pull-thru Abs
80-"DB Complex"*
400m Run
29 Burpees

*DB COMPLEX
20 Deadlift
20 Hang power clean
20 Front squat
20 Push Jerk
Perform this sequence for a total of 80 reps, 2 sets of ten, 4 sets of 5...

FACT: In 1980, a Las Vegas hospital suspended workers for betting on when patients would die.

November 11TH, 2009

REST DAY/VETERANS DAY




FACT: Termites eat wood twice as fast when listening to heavy metal music.

November 10TH, 2009

Squat 5 x 1

Breathing Ladder KB Swing

7 rounds for time:
3 Pull-ups
3 Dumbbell Thrusters
Do hard things! Strict or weighted pull-ups and make those thrusters heavy!!

FACT: The 7-Eleven Extreme Gulp is 50% bigger than the volume of the human stomach!

11/10/1969 - Sesame Street premiers

November 9TH, 2009

Power Clean 3 x 3

“Tabata Something Else"
Complete 32 intervals of 20:10 seconds of work to rest
8- 20:10 Pull-ups,
8- 20:10 Push-ups,
8- 20:10 Sit-ups,
8- 20:10 Squats.
All eight intervals of each exercise are completed before moving to the next. There is no rest between exercises. Total time 16 min for total reps completed.

FACT: Tug of war was an Olympic event between 1900 and 1920.

November 7th, 2009

Camelback Mountain
Meet at the Echo Canyon trailhead at 7:45am

Summit Trail (Echo Canyon)
Length: 1.2 miles one way
Elevation gain: 1,264 feet (summit is 2,704 feet)
Difficulty: Strenuous and difficult

Enter at Echo Canyon Parkway just east of Tatum Boulevard off of McDonald Drive. Parking is extremely limited at this trailhead and waits for a spot on weekends can be substantial.

This is a very strenuous trail recommended only for experienced hikers. The trail ascends through some spectacular sandstone rock formations and offers unparalleled views from the summit of the greater Phoenix area. The Echo Canyon area is open sunrise to sunset*
*from www.phoenix.gov/PARKS

If you would like to carpool meet at La Grande (40th/Campbell) at 7:20

FACT: One in three snake bites the victim is drunk. One in five is tattooed.

November 6TH, 2009

Half "GRIFF"
400m Run
200m Run Backwards
400m Run
200m Run Backwards

Chin and Dip Ladders

Renegade Manmakers on the minute

FACT: In 1938, Seabiscuit had more newspaper exposure then our president or Hitler; he was by far the most popular living creature in America.

Breeders Cup starts today!!

November 5TH, 2009

Dynamic Effort Squat 60%max x 2 x 10

Tabata Kettlebell Clean and Press

4 - 30yard Prowler Sprints



11/5/1875 - Susan B Anthony arrested for attempting to vote.

FACT: Nike Air Soles do not actually have 'air' in them.

November 4TH, 2009

REST DAY

In addition to your own goals, I am putting out a challenge for you and calling it 8/8. The guidelines are simple. Get 8 hours of sleep a night and max 8 hours of television a week.


A couple benefits to a good nights sleep
-Sleep is a significant stimulator of growth hormone release. In addition to acting to increase muscle mass, growth hormone also stimulates the immune system.
-Sleep deprivation raises levels of the stress hormone cortisol, which may interfere with tissue repair and growth and can contribute to weight gain.
-The very deep or REM sleep helps motor learning and acquiring new skills. Makes you "mentally alert" for daily activities, tasks and work.
-Lost sleep reduces the performance of the cerebral cortex in the frontal lobe of the brain which is responsible for the most important mental functions- focus, concentration, flexibility, decision making and information processing.


REMINDER: This Saturday 11/7 we will be hiking Camelback Mountain. Meet at the Echo Canyon trailhead at 7:45. Friends and family are welcome.

FACT: In the 1930's, American track star Jesse Owens used to race against horses and dogs to earn a living.

November 3RD, 2009

Bench Press 5 x 3

On the minute for 15 minutes:
2 Dips
4 Heavy KB/DB Swing
6 Box Jumps

FACT: If a surgeon in Ancient Egypt lost a patient while performing an operation, his hands were cut off.

November 2ND, 2009

Kneeling Squat Jumps
Eccentric GHR

Complete with a partner for time:
40 Overhead squats*
40 Pull-ups**
30 Overhead squats
30 Pull-ups
20 Overhead squats
20 Pull-ups
*Each person completes 20,15,10 Squats on their own, use only one bar
**Pull-ups will be completed collectively with only one person working at a time

FACT: Coffee beans aren't beans - they're fruit pits.

November 1st, 2009

Here is Gayle at the top of a muscle-up and by the look on her face the view is beautiful!

Today marks the beginning of our new years declaration. Choose goals based on fitness, nutrition, lifestyle...whatever it is take the steps towards that goal. When setting goals start out with smaller goals that will lead to the big picture. If your goal is to reduce body fat, and you have a hard time with accountability; your 1st week goal could be to commit to keeping a food journal. If you have a hard time with being prepared, go grocery shopping or cook a few days worth of meals to keep the right choices on hand. All those small steps will pay off and aid in your success.

To the early groups please remember to wear warm clothes the mornings have been chilly