December 31, 2009

Two more days of holidays and training begins again. Saturday Jan. 9th following the workout I will be talking about the zone diet, the concepts of how it works, how to calculate blocks and sample meal planning. There is no additional charge, my holiday gift to you!

Workout:
Mark a spot 6" above reach. Perform 30 vertical jumps hitting the target then max hold pillar bridge aka plank. Perform 3-5 of this sequence, rest as needed between rounds.


Fact 1: About half of all Americans are on a diet on any given day
Fact 2: 96 billion pounds of food is wasted in the U.S. each year

December 29th, 2009

Training at 7am and 9am today

Tabata HEAVY Swings

On the minute:
Power Clean and Split Jerk
Complete as many reps on the minute, the drill is over when you can no longer complete the amount of reps for the minute.

Fact: Women wishing to enter Canada to work as strippers must provide naked photos of themselves to qualify for a visa. What do you think the application process is to be the one who screens the photos?

December 28th, 2009

Training on Monday and Tuesday this week at 7am and 9am, Saturday at 7:45am. Regular schedule will be back next year.


Warmup:
Knees to elbows
Back/Hip Extension

800m run

Three rounds for time of:
30 reps Box jump
20 Pullups
10 Deadlift, *bodyweight

Fact: Gardening is said to be one of the best exercises for maintaining healthy bones.

December 26th, 2009

Hope everyone had a great holiday.


For Time:
Run 1 mile, stop every minute and take 24 steps of walking lunges. *the longer it take to run the more lunges, vice versa.

Reminder next weeks schedule will be Monday and Tuesday (12/28&12/29) at 7am and 9am and Saturday Jan 2nd at the usual 7::45 time.


Boxing Day- December 26th
The name derives from the tradition of giving seasonal gifts, on the day after Christmas, to less wealthy people and social inferiors, which was later extended to various workpeople such as laborers and servants.
The traditional recorded celebration of Boxing Day has long included giving money and other gifts to charitable institutions, the needy and people in service positions.

December 24th, 2009

For time:
100 Squats
10-9-8-7-6-5-4-3-2-1
Body Blasters or Pushups
Situps
100 Jumping Jacks

The 10-1 is in a ladder format, 10 blasters/10 situps, 9 blaster/9situps....down to one. Couple options, you can do the body blasters without the pushup, you can do with the push up and if you want you an do a three part ladder body blaster, pushups, situps. 100 air squats should be done quickly, unbroken and always to full depth.

Reminder: The workouts posted over the break are suggested, if you need a break take the break there are plenty of days to workout. Breaks are needed and without them even the best athletes will burn out. Enjoy your holidays!!

FACT: Motorists who talk on cell phones are more impaired than drunk drivers with blood-alcohol levels exceeding .08! *Neither is recommended.

December 23rd, 2009

REST DAY

Hope you guys enjoy your rest days!
I will post an at home workout for Thursday, Friday and Saturday. Training in the gym will start back up Monday, December 28th.

December 22ND, 2009

For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Dumbbell thrusters
50 Burpees
50 Double unders

FACT: In Downtown Lima, Peru, There Is A Large Brass Statue Dedicated To Winnie-The-Pooh.

December 21th, 2009

20 Min AMRAP:
5 Dips
10 Single Leg Squats
15 Situps
5 Pullups
10 Pushups
15 Air Squats

For those on vacation most of this workout can be done anywhere.

FACT: The most pushups ever performed in one day was 46,001 (it was by Gayle..JK)

December 19th, 2009

UPDATE: NEXT WEEK THERE WILL NOT BE A 5:30AM CLASS, CLASSES ONLY AT 7AM AND 9AM.
*WE ARE ONLY TRAINING MONDAY AND TUESDAY NEXT WEEK (12/21 & 12/22)

Tabata Situps

400m Walking Lunge, for time and amount of steps


Julie has been killing workouts lately! Top times in the past two days, keep up the good work!

Fact: The Puritans forbade the singing of Christmas carols

December 18th, 2009

5 min of jump rope practice; practice double unders or max rep double unders

Make up workout from earlier this week:
7 Rounds:
5 Pullups
10 Push Jerk

FACT: When you walk down a steep hill, the pressure on your knees is equal to three times your body weight

December 17TH, 2009

Warm up:
4 Rounds:
25 Back Extensions
25 PVC Pull-Thru Curlups

Four rounds for time:
400m Run
30 Box Jumps
30 KB Swings

FACT: Months that begin on a Sunday will always have a 'Friday the 13th.'

12/17/1843 - Charles Dickens's: A Christmas Carol published.

December 16th, 2009

REST DAY

Congrats to Jen and Gayle for completing the CrossFit level 1 certification this weekend! Just as you are both awesome athletes you will excel as great coaches!

December 15TH, 2009

Deadlift 3x3


A bit about general physical preparedness, be prepared for anything and for the workout to change at anytime!

FACT: It takes about 63,000 trees to make the newsprint for the average Sunday edition of The New York Times.

December 14TH, 2009

Prowler Sprints

7 rounds for time of:
5 Reps Hang squat cleans
10 Pushups

FACT: In 1998, Sony accidentally sold 700,000 camcorders that had the technology to see through people's clothes.

12/14/1799 - George Washington died at Mt Vernon, VA.

December 13th, 2009

REST DAY

Thanks to everyone that came out to turf paradise yesterday it was a lot of fun!

Schedule for the remainder of the year
December 14-19th No changes (Mon, Tues, Thurs-Sat)
December 20-26th Classes only Monday 12/21 and Tues 12/22
December 27-Jan 2nd Classes Mon 12/28 and Tues 12/29 and Sat 1/2

As always your input is very important to me please let me know if you have any ideas or things you would like to see added to the programming. Enjoy the rest of your weekend!

December 12TH, 2009

Dumbbell Squat Clean and Thruster on the minute

3 Rounds:
12 KB Sumo DL High Pull
12 KB Swings

Turf Paradise today!! Races begin at 12:25 last race at 4:00pm. Horse racing is a fun event for all ages kids are welcome. Tomorrow is dollar day, $1 grandstand admission.

FACT: Racehorses can wear out new horse shoes in one race.

December 11TH, 2009

Please be prepared to be outside!!

"NANCY"
Five Rounds:
400m Run
15 OHS 65# Rx


FACT: Europe is the only continent without a desert.

December 10TH, 2009

Pull-up Ladders

800m Run

30 Knees to Elbows
30 Body Blasters
20 Kneeling Squat Jumps
20 PVC Pull Thru Sit-ups
10 Clapping Push-ups
10 Med Ball Squat Cleans


**Nothing today will be for time. Focus on form, depth and comprehension of skills.

FACT: Pollen never deteriorates. It is one of the few natural substances that lasts indefinitely.

Wednesday, December 9th

REST DAY

Ice your back if it is tight from the deadlifts yesterday.

Don't forget this Saturday at Turf Paradise. There are 9 races; first race is at 12:25 and the last race is at 4pm. Please bring your friends and family, kids are welcome. Here is the website if you would like more information TURF PARADISE.

Fact: Horse racing is the second most widely attended U.S. spectator sport, after baseball

Tuesday, December 8th

5 minutes of double unders max reps or practice

Five rounds for time of:
5 Deadlifts
10 Burpees


Fact: Each year, 30,000 people are seriously injured by exercise equipment.

December 7TH, 2009

Dip Ladders
Reverse Hypers/Back Extension

7 Rounds:
5 Handstand Push-ups
10 Strict sit-ups (no arms/feet flat to the ground)
15 Air squats



FACT: All coffee is grown within 1,000 miles of the equator.

12/7/1941 - Pearl Harbor attacked (a day that will live in infamy) 1st Japanese submarine sunk by American ship.

Happy Birthday Larry Bird 12/7/1956

December 5TH, 2009

800m run
21 Power cleans
21 Pull ups
15 Power cleans
15 Pull ups
9 Power cleans
9 Pull ups
800m run

FACT: There is more real lemon juice in Lemon Pledge furniture polish than in Country Time Lemonade.

December 4TH, 2009

Tabata KB/DB Swings

150 Double Unders/Box Jumps
*For every time DUs are broken, perform burpees. 1st break one thruster, 2nd break 2 thruster, 3rd break 3 thrusters.....
Workout will be for time and total number of thruster.
The better you are at double unders, the less thrusters. The worse you are a double unders, the better you will be at thrusters.


**WE WILL BE OUTSIDE DRESS ACCORDINGLY, GLOVES RECOMMENDED**



FACT: About 10% of Jewish households have Christmas Trees.

December 3RD, 2009

Tabata Sit-ups

Dynamic Effort Bench 6x3

12 min AMRAP:
Alley Run
12 Renegade Push-up Rows


FACT: The U.S. Government will not allow portraits of living persons to appear on stamps.

December 2ND, 2009

REST DAY



Great workouts the last few days. Enjoy the rest day. Make sure you are keeping up with tracking your diet, water and hours of sleep. All of these areas are crucial to health and fitness. If one area is lacking, they are all lacking. Keep that in mind.

FACT: Kite flying is a professional sport in Thailand.


Mark your calenders! Day at the races! Saturday December 12th at Turf Paradise. Races begin at 12pm.

December 1ST, 2009

Hang Power Clean 2-2-2

For time:
21-15-9
Pullups
Dips
Pushups

FACT: It takes 17 muscles to smile, 43 to frown.