December 17th, 2010

LAST DAY OF FITT QUEST!!! CROSSFIT FULL STRENGTH HERE WE COME!!!

WARM UP:
Squats
Tuck Jumps
Spilt Squat Jumps
Staggered squats
180 Squat Jumps
Sit ups

1 ROUND TO GO ALL OUT
60 s Rowing
60 s Rest
60 s Deadlift
60 s Rest
60 s Burpees
60 s Rest ss
60 s Kettlebell Swings
60 s Rest
60 s Thrusters
60 s Rest
60 s TRX Pull-Ups

Fact: Due to the time zones Santa has 31 hours to deliver gifts, 832 homes a second

December 16th, 2010

"12 DAYS OF CHRISTMAS"

FOR TIME:
12 Pullups
11 Box Jumps
10 Push Jerk
9 Push Press
8 Shoulder Press
7 Pullups
6 Burpees
5 Pullups
4 Push Jerk
3 Push Press
2 Shoulder Press
1 MILE RUN

REMINDER TRAINING TIMES ARE 5:30AM AND 7:00AM

Fact: The Christmas season begins at sundown on 24th December and lasts through sundown on 5th January. For that reason, this season is also known as the Twelve Days of Christmas

December 15th, 2010

ADDED TRAINING SESSION TODAY 9:15AM

Update on the NO SUGAR CHALLENGE!!

Both Afton and Sue have perfect so far. Sue has lost 10lbs!!!
Talk about motivation!! Keep up the solid work!

Update on Dayna: She was release from the hospital yesterday. Diagnosed with Hypothyroidism. Test will be coming back this week about her liver condition. She is feeling better and definitely glad to be home and wanted to thank everyone who sent her positive thoughts.

December 14th, 2010

For time:
21-15-9
Row (Calories)
Sumo DL High Pull KB
Med Ball Clean
PVC Situps
Burpees

SCHEDULE CHANGES FOR THE WEEK.
TRAINING TIMES WILL BE AT 5:30 AM AND 7AM ONLY
NO 9AM OR 5:15PM

December 13th, 2010

FOR TIME

21 Thrusters
21 Pullups
200m Run
15 Thrusters
15 Pullups
400m Run
9 Thrusters
9 Pullups
800m Run

THIS WORKOUT WILL BE 100% OUTSIDE!

FACT: Indiana has a town named Santa Claus. There is also a Santa, Idaho.

December 10th, 2010

FOR TIME:
30 Box jump
30 Jumping pull-ups
30 Kettlebell swings
30 Walking Lunge
30 Knees to elbows
30 Push press
30 Back extensions
30 DB Thruster
30 Sumo Deadlift High Pull
30 Burpees

REMINDER NO TRAINING TOMORROW 12/11

December 9th, 2010

Turkish Get Ups
5-4-3-2-1

"HELEN"
400m Run
21 Swings
12 Pullups


FACT: During the Christmas season, Visa cards alone are used an average of 5,340 times every minute in the United States.

December 8th, 2010

EVERYBODY KEEPING UP WITH THE NO SUGAR CHALLENGE?

Even if you are not participating the idea and goal of this challenge is to be more mindful around the holiday season.


SCHEDULE CHANGE: There will be no Saturday training 12/11, the gym is being painted.

December 7th, 2010

15 Minutes complete:
800m Run
Then AMRAP:
12 Muscle Snatch
12 Overhead Squats
12 Goodmornings
12 Barbell Jump Squats

FACT:
Animal Crackers are not really crackers, but cookies that were imported to the United States from England in the late 1800s. Barnum's circus-like boxes were designed with a string handle so that they could be hung on a Christmas tree

December 6th, 2010

TABATA THIS!!

Row
Squat
Inverted Row
Push-up
Sit-up

All 8 intervals will be performed 20 seconds of 100% maximal work followed by 10 seconds of rest. You will have 60 seconds of rest between each exercise.

Fact: Bing Crosbys' "White Christmas" is the largest selling Christmas single of all time

December 3rd, 2010

FOUR ROUNDS:
21 Body Blasters
15 Dumbbell snatch Right arm
15 Dumbbell snatch Left arm
9 Pull-ups


How are you doing on the challenge?
What have you discovered about you choices, mood and energy levels?

Metromint water is refreshing, comes in a variety of flavors and
contains no sugars and no sweeteners!!!

December 2nd, 2010

A)Every two minutes, on the minute..
Perform:
60 second pillar bridge aka plank
10 burpees (you only have 60 seconds)
You must complete the burpees in the amount of time allowed before going to the next round.

B) FOR TIME
3 rounds:
10 Box Jumps
10 Swings
10 Knees to elbows

REMINDER: BRING IN YOUR MONEY FOR THE NUTRITION CHALLENGE
FACT: A cubic mile of ordinary fog contains less than a gallon of water

December 1st, 2010

21 DAY NO-SUGAR CHALLENGE STARTS TODAY
Keep track of everything and be honest.
Bring your $10 buy in tomorrow and your name will be posted on the board.

REMINDER WE WILL BE TRAINING AT FITT QUEST THIS THURSDAY

November 30th, 2010

On the minute for 10 minutes:
5 Hang Power Snatch
5 Overhead Lunges

12 Minute AMRAP:
5 Renegade Rows
10 DB Squat Clean/Thruster
15 Squat Thrust and Jump


11/30/1893- Mark Twain birthday
FACT: Mark Twain didn't even make it through elementary school
"A man cannot be comfortable without his own approval" Mark Twain

November 29th, 2010

WELCOME BACK!

Complete for time:

400m Run
50 Pullups (Jumping 2:1)
75 Pushups
100 Squats
125 Situps

FACT: As one of the most major shopping days of the year, "Black Friday" sales can push retailers’ finances from the “red” to the “black”

November 25th- 28th

21 DAY NO SUGAR CHALLENGE

December 1st-21st

With the New Year just around the corner and the holidays among us, it's that time again! To help commit to your fitness-related goals and stay on track this challenge was created to promote mindful eating. Sugar comes in many forms and none will be allowed. Here are some names by which the S-word goes by:

• sugar (cane, brown, granulated, powdered, etc)
• high fructose corn syrup
• crystalline fructose
• honey
• maple syrup
• molasses
• rice syrup
  
• agave nectar
• maltodextrin
• sucrose
• glucose
  
• artificial sugars (aspartame, saccharin, sucrolose, Splenda, etc.)
• stevia
  
• sugar alcohols (maltitol, xylitol, and sorbitol)
• alcohol (beer, wine, liquor)

November 23rd, 2010

FOR TIME
6 Rounds:
6 Overhead Squats
6 Pullups
4 Rounds:
4 Hang Power Cleans
4 Pushups
2 Rounds:
2 Burpee Box Jumps
2 Burpee Pullups

FACT: Originally known as Macy's Christmas Parade—to signify the launch of the Christmas shopping season. 3 million people attend the annual parade and
another 44 million watch it on television.

SCHEDULE REMINDER: NO TRAINING 11/24-11/27

November 22nd, 2010

With a Partner 3 rounds:
5 deadlifts
10 floor press
20 medball situps each partner
200m run

REMINDER: NO TRAINING WED-SUN NEXT WEEK, REST AND ENJOY YOUR HOLIDAY

November 19th, 2010

FOR TIME:
20 Pullups
30 Pushups
40 Situps
50 Squats

Three Rounds:
400m Run
21 Swings
21 Sumo Deadlift High Pull

FACT: There are 143,781,202 cars in the United States (source: USDOT)

November 18th, 2010

ISOMETRIC WARM UP:
30 second Squat
30 second L-sit
30 second Chin over bar

2 ROUNDS:
10 Pull ups
10 Front Squats
10 Burpees

Yes it only two rounds this should be treated like a 40yd dash, fast and furious!!

FACT: According to the Children in Nature website, "Children can identify up to 1,000 corporate logos, but fewer than 10 plants or animals native to their backyards."

November 16th, 2010

WE WILL BE OUTSIDE FOR THE WORKOUT TODAY

12 minute AMRAP:
400 meter run
5 Deadlifts

FACT: Elephants, lions, and camels roamed Alaska 12,000 years ago

November 15th, 2010

Four rounds for time of:
100 foot Walking lunge (across backyard) with barbell overhead
30 Box jump
20 Thrusters
10 Shoulder Press

FACT: The normal static electricity shock that zaps your finger when you touch a doorknob is usually between 10,000 and 30,000 volts

11/15/1939 - Social Security Administration approves 1st unemployment check

November 13th, 2010

"HELEN"
3 Rounds
400m Run
21 Swings
12 Pullups

TOMORROW DAY AT THE RACES! TURF PARADISE first race at 1:20PM
Everybody is welcome, family friends kids

November 12th, 2010

For Time
30 Calorie Row
30 Stiff Leg DL
30 PVC pull thru
30 Turkish Getups
30 Pistols
30 Floor Wipers
30 Lunges

FACT: 11/12/1892 - Pudge Heffelfinger receives $500 becomes 1st pro football player

TRAINING AT 5:30 and 7:00AM ONLY NO 9AM. TRAINING ON SATURDAY AT 7:45AM

November 11th, 2010

3 Rounds:
25 Sumo Deadlift High Pulls
20 Push Press
15 Dips

FACT: First four countries to have television: England, the U.S., the U.S.S.R., and Brazil.

November 9th, 2010

Met-Con
Tabata Mashup
Squats "bottom to bottom" and Situps

STRENGTH
Clock Ladders
Pullups and Pushup one the minute,
two the second minute, three the third minute... continuing as long as you are able.

All reps will be performed in the most difficult performance application.

FACT: Approximately 70 percent of the earth is covered by water. Only 1 percent of this water is drinkable

November 8th, 2010

For Time:

200m Run
20 KB swings
200m Run
20 Overhead Squats
200m Run
20 Deadlifts
200m Run
20 Pullups
200m Run
20 Box jumps
200m Run
20 DB Squat Cleans
200m Run
20 Burpees

11/8/1793 - Louvre in Paris opens

10 Signs you're over exercising

November 5th, 2010

REMINDER 5:30 and 7Am only

For time:
800m Run
Ten Rounds of "CINDY"
5 Pullups
10 Pushups
15 Squats
800m Run

FACT: Chrysler built B-29's that bombed Japan, Mitsubishi built Zeros that tried to shoot them down. Both companies now build cars in a joint plant called Diamond Star.

November 4th, 2010

With one dumbbell
5 rounds
5 Snatch
5 Floor Press
5 Single leg squats
*repeat on the other arm
10 Bodyblasters

This is not for time, increase on each set

FACT: Antarctica is the only land on our planet that is not owned by any country

November 3rd, 2010

SCHEDULE REMINDER:
Friday: 5:30 and 7am ONLY, NO 9AM
Saturday: No training

Zenyatta will be on Saturday 3:30pm on ESPN defending her title

Last years breeders cup:

November 2nd, 2010

Tabata Swings

For Time:
20 Pullups
30 Pushups
40 Situps
50 Squats

PROWLER SPRINTS!!!

FACT: Spinach consumption in the U.S. rose 33% after the Popeye comic strip became a hit in 1931

November 1st, 2010

Warm Up:
Pullup Ladders
Tabata Dips

"GRACE"
30 Clean and Jerk for time (Rx 135/95)

FACT: The sun is 330,330 times larger than the earth

October 30th, 2010

TRAINING TODAY 7:45 AM

3 Rounds for time:
400m Run
12 Pullups
12 Burpees

NO TRAINING NEXT SATURDAY 11/6

October 29th, 2010

TRAINING IS ON TODAY AND TOMORROW AT 7:45AM

For time complete the two couplets:
30-20-10
Box Jumps
Swings
30-20-10
Stiff Leg Deadlifts
Situps


Fact: Every Halloween over 2 billion dollars is spent on candy

October 28th, 2010

GYM CLOSED TODAY 10/28 DUE TO ELECTRICITY PROBLEMS

With a running clock run one mile every minute stop and perform 30 walking lunges. Post times and total number of lunges to comments.



*This is one of Aftons favorites and her suggestion.

October 26th, 2010

MAIN SITE WOD
Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats


FACT:Ninety-nine percent of pumpkins sold in the United States are for the sole purpose of decoration

October 25th, 2010

20 Minute AMRAP

400m Run
15 Overhead Squats

*Prepare to use a challenging weight or prepare to run a lot


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

October 23rd, 2010

TRAINING TODAY 7:45 AM

FOR TIME
21-15-9

Row (calories)

Wall Ball

Sumo Deadlift High Pull

KB Swings

Knees to Elbows

October 22nd, 2010

3K or 5K RUN FOR TIME. MEET AT 5:45AM


3K Run-
Virginia to Central; Central North to Earl Dr; Earl West to 3rd St; 3rd St South to Thomas; Thomas West to 7th St; 7th South to FITT QUEST

5K
Virginia to Central; Central North to Earl Dr; Earl West to 3rd St; 3rd St South to Thomas; Thomas West to 7th St; 7th South to Virginia; Virginia East to 3rd St; 3rd St North to Thomas; Thomas West to 7th St; 7th St South to FITT QUEST

October 21st, 2010

Three Rounds For Time:
15 Push Press
15 Vertical Jumps

15 Thrusters
15 Standing Broad Jumps

15 Push Jerk
15 Leg Raises

FACT: Americans eat nearly 100 acres of pizza every day

October 20th, 2010

REMINDER THIS FRIDAY MEET AT 5:45 AM FOR A 3K OR 5K RUN. THIS IS ONLY TRAINING SESSION OF THE DAY. THIS WILL BE A TIMED RUN.

October 19th, 2010

COMPLETE FOR TIME:
21 Dumbbell Split Cleans
21 Seated L Press
15 Dumbbell Split Cleans
15 Seated L Press
9 Dumbbell Split Cleans
9 Seated L Press

FACT: The average U.S. farm has 467 acres; the average Japanese farm has 3 acres

October 18th, 2010

20 Min AMRAP:
20 Pull-ups
40 Push-ups
60 Squats
80 Situps


FACT: The word 'set' has more definitions than any other word in the English language

OCtober 16th, 2010

SATURDAY TRAINING 7:45 AM

Three Rounds:
400m Run
50 Squats
50 Good Mornings

October 15th, 2010

3 Rounds For Time

15 Power cleans
15 Burpees
10 Push Jerk
10 Knees to elbows

FACT: A pound of potato chips costs 200 times more than a pound of potatoes

October 14th, 2010

Warm Up: Pullups on the Minute

"Grizzly Bear"

Hang Snatch
Overhead Squat
Sots Press
Overhead Lunge

3 Cycles through the sequence repeat 4 times

FACT: The grizzly bear is the largest land carnivore in the world

October 12th, 2010

Pullup Ladders or Practice kipping pullups

DEADLIFT 5-3-3-1

FOAM ROLLING!!!!


10/12/1492 - Columbus arrives in the Bahamas; the real Columbus Day

October 10th, 2010

COLUMBUS DAY TRAINING AT 7AM ONLY

October 9th, 2010

TRAINING TODAY AT 7:45AM

"Barbell Mile"
15 Back Squats
15 Front Squats
15 Overhead Squats
Run 400m
15 Shoulder Press
15 Push Press
15 Push Jerk
Run 400m
30 Power Cleans
Run 400m
30 Power Snatch
Run 400m

COLUMBUS DAY TRAINING ONE SESSION "FIGHT GONE BAD" at 7AM

October 8th, 2010

21-15-9

Left Arm KB/DB Snatch
Left Arm Overhead Squat
Right Arm KB/DB Snatch
Right Arm Overhead Squat

buyout.. 30 Turkish Get-ups with same KB/DB

FACT:
In 1789, the total U.S. federal government debt was $190,000

October 5th/7th, 2010

15 MIN AMRAP
5 Renegade Manmakers
10 Situp to Stand
15 Lunges
And..one 500m Row for time
OR
20 MIN AMRAP:
400m RUN
Max Pullups

SCORE WILL BE NUMBER OF PULLUPS COMPLETED, NOT NUMBER OF ROUNDS.

FACT: Motorists who talk on cell phones are more impaired than drunk drivers with blood-alcohol levels exceeding .08

October 4th, 2010

BEAR COMPLEX

The Following sequence will be completed 5 times with 2-4minutes of rest between rounds:

7-Power Clean
7-Front Squat
7-Push Press
7-Back Squat
7-Push Press

No resting on the ground during rounds, not even to re-grip. You may start light to be at max load by the later sets.

10/4/1931 - The comic strip Dick Tracy debuts

October 3rd, 2010

ZENYATTA 19-19!! One of the greatest female athletes extends her perfect record!

October 1st, 2010

Cooper running test
To assess cardiovascular capacity

Kenneth Cooper - the man credited with inventing aerobics - developed his test in 1968, it is still used as a measure of cardiovascular fitness. It involves running or walking for 12 minutes.

Your distance will be measured and you can compare it to the values below.

1.46 miles or above - excellent; 1.33-1.45 miles - good; 1.32-1.26 miles - fair; 1.25 or below - poor.

Pushup Test-One max set performed in full range of motion

REMINDER! NO TRAINING TOMORROW! ENJOY THE WEEKEND!

September 30th, 2010

For Time:
50 Situps
21 Thrusters
21 Pullups
50 Situps
15 Thrusters
15 Situps
50 Situps
9 Thrusters
9 Pullups

NO TESTING TODAY BUT WE WILL HAVE 2 TOMORROW

September 28th, 2010

FITNESS TEST: Stork and Wall Sit


INTERVAL WORK
Three Rounds of 45:15
Rowing (distance)
Sumo Deadlift High Pulls
Push Press
Swings


WALL SIT:
Men: 76 seconds or more - very good; 58-75 seconds - average; 57-30 - below average; 29 or below - poor.
Women: 46 seconds or more - very good; 36-45 seconds - average; 35-20 seconds - below average; 19 or below - poor.

September 27th, 2010

WARMUP: Agility/Tabata Box Jumps

FITNESS TEST: Max Plank Hold


METCON:
AMRAP for 10 minutes:
3 Power Cleans
6 Pushups
9 Squats


Every day this week we are going to do a basic fitness test.

September 25th, 2010

Training today 7:45AM

NO TRAINING NEXT SAT.

September 24th, 2010

Warmup:
1 Mile Run

FOR TIME
15-12-9
Dumbbells split clean
Pull-ups

FACT: In 1859, 24 rabbits were released in Australia. Within 6 years the population
grew to 6 million

September 23rd, 2010

5 Min "CINDY"
AMRAP of
5 Pullups
10 Pushups
15 Squats
2 MINUTE REST
For Time:
50-40-30-20 -10
Box Jumps
Kettlebell Swings

FACT: Secretariats heart was twice the average size

September 21st, 2010

NOT FOR TIME:
9 Deadlift
21 Body Blasters
6 Deadlift
15 Body Blasters
3 Deadlift
9 Body Blasters

Try to increase weight on each set of deadlifts


FACT: Marlboro cigarettes sold in New York contain more tar and nicotine than those sold in all other states

September 20th, 2010

For Time:
800m Run
30 Waiter Carry Lunges
30 Floor Wipers
30 Manmakers
800m Run

REMINDER THE 9AM HAS CHANGED TIME, IT WILL NOW BEGIN AT 9:15AM. NOT 9:20 :)

9/20/1973 - Billy Jean King beats Bobby Riggs in battle-of-sexes tennis match

TODAY ONLY ON GROUPON 65% OFF YOGA CLASSES

September 17th, 2010

With one DB complete the following:
10 Right Arm DB snatches
10 Overhead Squats (right arm)
10 Left Arm DB snatches
10 Overhead Squats (left arm)
10 Turkish Getups (5 each side)

Repeat for 3 sets, increase weight on each round. Only increase if every exercise can be performed with that one Dumbbell.


Send positive thoughts: Injured jockey Mike Martinez Story and Fund

September 16th, 2010

Three rounds (60/45/30 seconds) of the following:
Rowing (distance)
Sumo Deadlift High Pulls
Push Press
Swings

Rest will be equal to the timed work, after each exercise.


TRIVIA: Name a sport where both men and women compete equally.

September 14th, 2010

HAVE A GREAT TIME IN HAWAII SHERRI!!!

Every minute on the minute for 10 minutes:
3 Power Cleans
6 Pushups
9 Squats

FACT: There are only 12 letters in the Hawaiian alphabet AEIOUHKLMNPW

September 13th, 2010

Starting off the week with the F-Word

"FRAN"
21-15-9
Pullups
Thrusters

Complete for time.

FACT: The average human will grow 590 miles of hair

September 11th, 2010

TRAINING 7:45 TODAY

Turkish Get Ups

10 Min AMRAP
800m Run
In the remaining time:
5 Squat Thrust and Jump
5 Manmakers
5 Sit-Up to Stand


FACT: Approximately one-third of the population can't snap their fingers

September 10th, 2010

Perform the triplet for time
10-9-8-7-6-5-4-3-2-1
Deadlift
Pushup
Clean

FACT: Business.com is currently the most expensive domain name sold for $7.5 million.
REMINDER: Training this Saturday 7:45AM

September 9th, 2010

Three Rounds for time:

400m Run
21 Swings
12 Pullups

FACT:

9/9/1850 - California becomes the 31st state
and
9/9/1999- Harmonys birthday

September 7th, 2010

For Time:
20 Shoulder to Overhead (Press/Push Press/Push Jerk)
40 Lateral Jump Burpees
60 Situps (weighted)

FACT: Cats make over 100 different vocal sounds; dogs can make about ten

September 6th, 2010

LABOR DAY WORKOUT 7AM!

4 Rounds For Time:
400m Run
15 Wallball
21 Box Jumps

FACT: 9/6/1620 - 149 Pilgrims set sail from England aboard the Mayflower

September 3rd, 2010

Three Rounds:

15 Overhead squat
15 KB Swings
15 Split-jerk
15 Knees to elbows
15 Hang Power clean
15 Back extensions weighted

FACT: Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.

September 2nd, 2010

MET CON: Sandbag relay

Five rounds for max reps of:
Pushups
Pullups

This is NOT for time. Rest as needed between sets.

FACT: Barbie's measurements if she were life size: 39-23-33

Lisa's BoobyTrap races today

August 31st, 2010

TABATA SOMETHING ELSE

8x 20:10 Pullups
8x 20:10 Pushups
8x 20:10 Situps
8x 20:10 Squats

Your score will be your lowest rep count during each set. Speed and consistancy are key.

FACT: Athletes using the Tabata method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO₂max) training 5 times per week. Also, only the Tabata group had gained anaerobic capacity benefits.

Monday August 30th, 2010

WARM UP: 200m Row 2x
MET CON: 500m Row for time

STRENGTH AND CONDITIONING:
50 Clean and Jerk


FACT: Word "Yahoo" is shortcut for "Yet Another Hierarchical Officious Oracle"

August 27th, 2010

NO TRAINING THIS SATURDAY 8/28

"Half GRIFF"

2X 400m Run/200m Backwards Run

BEAR COMPLEX

Clean/Front Squat/Press/Back Squat/Press

On the minute for 10 minutes

FACT: Honey is the only food that will not spoil

August 26th, 2010

NO TRAINING THIS SAT 8/28

FOR TIME:
21-18-15-12-9-6-3
Stiff Leg Deadlifts
Pushups

"Cash out"-Parking Lot Lunges for time and steps

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

August 24rd, 2010

For time:
50 Squat, Thrust, Jump
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

And then....
PROWLER SPRINTS!!!!


8/24/1949 - North Atlantic Treaty Organization (NATO) established

August 23rd, 2010

'HELEN'
Three Rounds
400m Run
21 KB Swings
12 Pullups

"The concept is interesting and well-formed, but in order to earn better than a 'C,' the idea must be feasible."

Yale University management professor in response to Fred Smith's paper proposing reliable overnight delivery service. (Smith went on to found Federal Express Corp.)

August 20th, 2010

21-18-15-12-9-6-3
Sumo Deadlift High Pulls
Thrusters

FACT: All the swans in England are property of the Queen

August 19th, 2010

Dip Ladders
Pullup Ladders

500m Row


Fact: Summertime fun! 71 straight days of triple digit (100+ degrees) heat and counting!

August 17th, 2010

For time:
Run 800 meters
30 Knees To Elbow
30 DB Snatch
30 Walking Lunge
30 Pull-ups
30 DB Swing
30 Box Jumps
30 DB Push Press
Run 800 meters

FACT: James Bond is also known as Mr. Kiss-Kiss-Bang-Bang

August 16th, 2010

7 Rounds:

10 Deadlifts
10 Pushups

August 14,2010

TRAINING AT 7AM TODAY
21-15-9
Left-arm Kettlebell snatch
Right-arm Kettlebell snatch
Overhead Squat w/ Kettlebell


FACT: Boxing is the most popular sport as a topic for a film

August 13th, 2010

FOR TIME
400m Run
50-40-30-20-10
Kettlebell Swings
Sit-ups
400m Run


REMINDER: 9AM is BACK!!!
This Saturday 7AM, next Saturday back to the regular 7:45AM time.


Friday the 13th , which superstition holds to be a day of bad luck. In the Gregorian calendar, this day occurs at least once, but at most three times a year. Any month's 13th day will fall on a Friday if the month starts on a Sunday.

August 12th, 2010

Warm Up:
Tabata Intervals
Rowing/KB Clean/Cycle/High Pull

AMRAP in 3 minutes:
3 Pullups
6 Pushups
9 Air Squats

Rest 60 seconds complete 3 rounds

FACT: Every gallon of sea water contains more than a quarter pound of salt

August 10th, 2010

PARTNER RELAY

Complete 3 Rounds:
10 Grounds to Overhead (snatch, clean/jerk, squat clean/thruster...)
1 "SUICIDE" sprint

each person will go three times and rest while their teammate is working

FACT: The giant squid has the largest eyes in the world

August 9th, 2010

REST DAY OR...

The gym is open from 6-10am. You are welcome to go in.
1)"BASELINE" 500m Row, 40 Squats, 30 Situps, 20 Pushups, 10 Pullups

From home:
2) SQUAT "BLACKJACK" 20 Squats/1 Situp, 19 Squats/2Situp, 18Squats/3Situps, continue to 1squat/20Situps

See you Tuesday!

August 8th, 2010

Weekend reading and inspiration:
A trainer that has a career of struggle takes his life savings of $2000 out from his boot and buys a young female racehorse. The seller is convinced this filly can simply not run not to mention blind in one eye has foot problems. This trainer has some special connection with her. On Friday, the filly ran her fourth career race dominating her competition at the more prestigious meet of the summer. What makes this 'spirited' filly so special?



Read more about her here LISAS BOOBY TRAP

August 7th, 2010

Every minute on the minute perform:
5 pull-ups
10 push-ups
15 squats

Can you continue for twenty minutes?












8/7/1974 - Philippe Petit walks tightrope strung between the twin towers

August 6th, 2010

Hang Squat Snatch on the minute

Perform one the first minute, two the second minute, three the third.. continue until you cannot complete the required reps.

And then, one mile run.


REMINDER: SATURDAY TRAINING 7AM

August 5th, 2010

3 Rounds, 60 seconds of max effort:

Row (calories)
DB Manmakers
Sumo DL High Pull
KB Swings
Knees To Elbows

90 second rest between rounds

Score is the total number of reps completed.


FACT: In the movie 'The Wizard Of Oz', Toto the dog's salary was $125 a week, while Judy Garland was $500 a week

August 3rd, 2010

Five Rounds:
5 Squat Clean Thrusters
10 Pullups

Reminder: Give yourself 5-10 mins post workout to use the foam roller

FACT: The symbol on the 'pound' key (#) is called an octothorpe

August 2nd, 2010

Starting on time Warmup:
5 Pullups
10 Dips
15 Squats
20 Situps

3 Rounds:
400m Run
21 Swings
12 Burpees

FACT: 8/2/1858 - 1st street mailboxes debut in Boston, Mass

July 31st, 2010

TRAINING TODAY 7 AM

Perform 2 Cycles:
4X20:10 (2:1 intervals)

Rowing (calories)
Push Press
Bike Sprints (tempo trainer)
Sumo DL High Pulls

REST 2 MINS BETWEEN EACH CYCLE

Fact: The temperature of the earth's interior increases by 1 degree every 60 feet down

July 30th, 2010

STRENGTH DAY

Choose a lift or exercise you would like to do, practice or learn.


REMINDER: This Saturday 7:00AM

July 29th, 2010

Warm up:
Half "Griff"
2x-400 m Run/200m backwards run


Another couplet....
7 Rounds:
3 Power Cleans (60-70% max)
7 Vertical Jumps 12"

FACT: Males sweat 40 times more than females

July 27th, 2010

Warm Up:
Turkish get-ups
Single Arm Snatch
Single Leg DL

Complete 10 Rounds:
5 Deadlifts
10 Pushups

FACT: The glue on Israeli stamps is certified kosher

July 26th, 2010

FARINA's FAVORITE

"FRAN"
21-15-9
Thrusters
Pullups

There will probably be another "F" word that could be used either during or after the workout.


FACT: Most car horns beep in the "f" key

July 24th, 2010

7AM TODAY!!!

4 Rounds:
400m Run
15 Overhead Squats


Thats it and do it FAST!!!!


ENJOY YOUR WEEKEND!!!

July 23rd, 2010

THIS SATURDAYS WORKOUT WILL BEGIN AT 7AM IT WILL INVOLVE RUNNING AND BEING OUTDOORS.


"TABATA MASHUP"

4 Cycles of 20:10
Right "Spider to Crab"
Air Squats
Left "Spider to Crab"
Air Squats

4 Cycles of 20:10
Rowing
Kettlebell Hold
PVC Pull Thru Situps

FACT: Antarctica is the only land on our planet that is not owned by any country

July 22st, 2010

7 Shoulder Press
7 Thruster
7 Situps
7 Burpees
7 Sumo Deadlift High Pulls
7 Swings
7 Pullups

**You will have 5 Minutes max to perform this circuit once. 2 Minute rest and repeat for 3 cycles.

FACT: The second hand on an authentic Rolex watch doesn't tick, it moves smoothly

July 20th, 2010

Warm Up:
Pullup Ladders
800m Run

12 Min AMRAP:
5 Front Squats
10 Pushups
15 Squat/Thrust and Jump


FACT: The only king without a mustache in a deck of cards is the king of hearts

July 19th, 2010

WELCOME BACK!!

Three Rounds For Time:
10 Pullups
10 Box Jumps
10 Swings
10 Cleans
30 Situps

FACT: You share your birthday with at least 9 million other people in the world

July 14th, 2010

For time:
20 Front or Back Squats
40 Toes to Bar
60 Swings

TRIVIA: The tradition of bridesmaids dressing the same as each other and in similar style to the bride comes from ancient days when it was believed that evil spirits have a more difficult time distinguishing which one is the bride and putting a hex on her

REMINDER: I will be out Thurs-Sat. Cem offered to train on Friday. Training resumes on Monday.

July 13th, 2010

2X 400 meter run

12 Min of SLOW Rounds:
12 Stiff legged deadlifts
12 Sit-up to Stand

FACT: Henry Ford, father of the Automobile, is also father of the charcoal briquette.

July 12th, 2010

5 ROUNDS FOR TIME:
5 Hang Power Snatch
5 Overhead squat
5 Overhead walking lunge
5 Turkish Get-Ups *each side

FACT: More steel in the United States is used to make bottle caps than to manufacture automobile bodies

July 10, 2010

TABATA!!!

8 Rounds Tabata Intervals (20:10) of the Following:

KB SWINGS
DOUBLE UNDERS/BOX JUMPS
KNEES TO ELBOWS

60 second rest between exercises

NEXT WEEKS SCHEDULE:
Mon & Wed 5:30am and 7am
Tuesday 5:30, 7am and 4:45pm

NO TRAINING Thursday-Sat, at home workouts will be posted daily.

July 9th, 2010

Clean & Jerk 15-12-9 reps

Sounds too easy?? Each set is performed "touch and go" you may not re-grip or set the bar down during each set. And yes there will be a penalty and it rhymes with slurpee. Rest as needed between sets.

THIS SATURDAY WORKOUT IS AT 7:45 AM

FACT: In 21 U.S. states, WALMART is the single largest employer

San Francisco Soda Ban

July 8th, 2010

Deadlift 3-3-3

Max Rep Handstand Pushups

500m Row for time

*The circuit will not be timed.


TODAY IN HISTORY:
1796 - 1st American Passport issued by US State Dept
1889 - Vol 1 # 1 of "The Wall Street Journal" published

July 7th, 2010

ACTIVE REST DAY!!

Meet at 5 AM at the Starbucks at Park Central Mall

There will be two courses one is just over 1.5 miles the longer is 2.5 miles.
**Since this is active rest the run will not be timed.

July 6th, 2010

FOR TIME COMPLETE WITH A PARTNER:

100 Pullups
125 Pushups
150 Situps
200 Squats

TOMORROW Wednesday July 7th. Optional 2-3 mile run. We will meet at the Starbucks at Park Central Mall at 5am. The run will start and end here. Park Central Mall is on the west side of Central, south of Osborn.

Fact: The United States has the highest minimum drinking age in the world

July 4-5th, 2010

Bike 30K (18.6 miles)

*workout courtesy of crossfit.com
Enjoy your holiday weekend and get on that bike!!!

7/4/1862 - Lewis Carroll began inventing the story of Alice in Wonderland for his friend Alice Pleasance Liddell during a boating trip

7/4/1884 - Statue of Liberty was presented to US in Paris

7/4/1959 - America's new 49-star flag (honoring Alaska statehood)

July 3rd, 2010

TODAYS WORKOUT 7AM!!

For Time:
50 Squats, alley run
40 Push-ups, alley run
30 Box Jumps, alley run
20 Pull-ups, alley run
10 Burpees, alley run

NO WORKOUT THIS MONDAY!! ENJOY THE LONG WEEKEND!!


Fact: The warmest temperature ever recorded on Antarctica was 3 degrees F

July 2nd, 2010

SQUAW PEAK HIKE 5AM
Meet at the Squat Peak Summit at 5am. Sherri and Laura will be leading this hike.
SQUAW PEAK click here for more info and directions.


REMINDER: I will not be in the gym today. Saturday 7am and this Monday 7/5 one training session at 7am.

July 1st, 2010

3,2,1 !!!


Perform on the Minute for 15 Minutes:
3 Snatch
2 Overhead Lunges (on each side)
1 Burpee

REMINDER OF THIS WEEKS SCHEDULE CHANGE!

FACT:

7/1/1943 - 1st withholding tax from paychecks

June 30th, 2010

REST DAY!!

This weeks schedule:
There will be NO training Thursday at 4:45pm, training will still be offered at 5:30 and 7am.
There will be NO training this Friday.

Saturday training session at 7am.

Enjoy your well deserved rest day.

June 29th, 2010

For time and load:
10 Power Clean
50 Sit-Ups
8 Power Clean
40 Sit-Ups
6 Power Clean
30 Sit-Ups
4 Power Clean
20 Sit-Ups
2 Power Clean
10 Sit-Ups

FACT: 6/29/1956 Charles Dumas makes the 1st high jump over 7 feet

June 28th, 2010

WARMUP:
1/2 GRIFF
400m Run
200m Backwards Run
400m Run
200m Backwards Run

"FRAN"
21-15-9
Pullups
Thrusters


FACT: 6/28/1820 - Tomato is proved to be nonpoisonous

Funny Quote: "Okay, everyone, now inhale... and then dehale!"-Maury Wills, Los Angeles Dodgers captain, leading his teammates through warm-up calisthenics

June 26th, 2010

SATURDAY 7:45AM

PARTNER WORKOUT!!

"PUSH AND PULL"
Working with a partner, alternate between the 4 couplets:
Dumbbell Thruster/ Renegade Rows
KB Swings / KB Sumo DL High Pull
Sit Ups / Body Blasters
Burpees / Pullups

In each station you will perform max reps for 45 seconds and rest for 15 seconds. Each couplet will be performed twice before moving on to the next station. Score is kept by the total number of reps performed by both partners.

Total workout time is 16 minutes.

FUNNY QUOTE: "You guys pair up in groups of three, then line up in a circle."-Bill Peterson, Florida State football coach

June 25th, 2010

In 15 minutes complete:

1 mile run
and...
AMRAP
9 Deadlifts
6 Hang Power Cleans
3 Front Squats

Score will be how many rounds completed following the mile run.

FACT: Each day, more than $40 Trillion Dollars changes hands worldwide

June 24th, 2010

7 Min AMRAP:
7 Pullups
15 Double Unders*

PROWLER SPRINTS!!!

FACT: 99% of people cannot lick their elbow.


EVENING TRAINING now begins at 4:45pm on Tuesday and Thursday

June 22nd, 2010

FOR TIME:
50 Unbroken Situps
21*-15*-9*-15*-21*
Push Press
Swings
*At the end of each round 5 RENEGADE MANMAKERS

50 Unbroken Situps

FACT:

When pitched, the average Major League baseball rotates 15 times before being hit

June 21st, 2010

"The Chief"

3 Min AMRAP:

3 Power Cleans

6 Push-ups

9 Squats

Rest 1 minute. Repeat for 5 Cycles!

FACT: Austria was the first country to use postcards

June 19th, 2010

7AM TODAY!!

FILTHY FIFTY
50 Reps of the following

Box Jumps
Jumping Pullups
Walking Lunges
KB Swings
Knees to Elbows
Push Press
Back Extensions
Wall Ball
Burpees
Double Unders

June 18th, 2010

For time complete:
21 Turkish get-ups, Right arm
21 Stiff-Leg Deadlifts
21 Overhead squats, Left arm
21 PVC Curlups
21 Overhead squats, Right arm
21 Stiff-Leg Deadlifts
21 Turkish get-ups, Left arm

FACT: A car traveling 100 mph would take more than 29 million years to reach the nearest star

June 17th, 2010

REMINDER!! This Saturday workout is at 7AM!!

21-15-9

Handstand Pushups
Dips
Pushups


FACT: There are 293 ways to make change for a dollar

June 15th, 2010

For time:

800m Run
50 Thrusters
400m Run
35 Thrusters
200m Run
20 Thrusters


Fact: New York's Central Park is nearly twice the size of the entire country of Monaco

June 14th, 2010

ANNIE
50-40-30-20-10
Double Unders
Situps

FACT: The only horse to win 17 times in a row is a female!!

June 12th, 2010

Back Extensions
Knees to Elbows
Double Unders
Wallball
Burpees

Just like last Saturday, you spend one minute at each of five stations for a five-minute round. One-minute break is given after each round. The clock does not reset or stop between exercises and your objective is to complete as many reps as possible for the minute.

**This Sunday we will be watching one of the greatest female athletes in an attempt to break the standing world record of 17 consecutive wins.

June 11th, 2010

3 Rounds:
400m Run
21 Swings
12 Pullups


Fact: The 'vintage date' on a bottle of wine indicates the year the grapes were picked, not the year of bottling

June 10th, 2010

Warmup/Skill:
Unilateral (one arm) DB snatch and overhead squat

For time complete three rounds:
21-15-9
Deadlifts
Squat, thrust and (jump 6")*

*these are just like burpees but there is no pushup you will have to jump up to a 6" target for the rep to count.

FACT: The are six fictional characters that have stars on Hollywood's 'Walk of Fame'

June 8th, 2010

Turkish Get-ups

Prowler Sprints


FACT: Flamingos can only eat with their heads upside down.

June 7th, 2010

"TEAMWORK"
For time complete the following:
30 Clean and Jerk..this will be heavy
30 Rounds of “Cindy” *5 Pull-Ups, 10 Push-Ups and 15 Squats

This workout is done in groups of two. Both teammates can work at the same time but not at the same station.


FACT:More steel in the United States is used to make bottle caps than to manufacture automobile bodies

June 5th, 2010

Box jumps
Jumping pull-ups
Kettlebell swings
Walking Lunge
Push press

In this workout you spend one minute at each of five stations, resulting in a a five-minute round. After each round is one-minute break. The clock does not reset or stop between exercises. The goal is to complete as many reps as possible in the given time.

FACT: Virginia extends farther west than West Virginia

June 4th, 2010

MEET AT THE NORTHEAST CORNER OF CENTRAL AND ENCANTO AT 5:45am

2.5 Mile Run

Central and Encanto to Central and Campbell


For those planning on parking at LUX and taking the light rail, the light rail departs Central/Campbell at 5:38 am. Make sure you are a few minutes early and a one way ticket is $1.75.

June 3rd, 2010

Warm Up: Running Skills

Every minute on the minute for 15 minutes:
"Bear" Complex
(Clean/Front Squat/Press/Back Squat/Press)

Warm Down: Ab work


FACT: A jiffy is an actual unit of time for 1/100th of a second

June 2nd, 2010

REST DAY

This Friday we are only having one training session at 6am. The workout is a 2.5 mile run, staring at Encanto/Central and ending at Lux coffee (Campbell and Central). This will be for time. The route is on the light rail line so you can park at either end. Modifications will be offered.

June 1st, 2010

Hope you had a great holiday weekend!!

Warmup: Run

Three Rounds:
5 Min Amrap
5 Pullups
10 Pushups
15 Squats
Rest 2 Minutes

Fact: Greyhounds have the best eyesight of any breed of dog

May 29th, 2010

Three Rounds:
21 Swings
15 Burpees
9 Pullups

Reminder: ENJOY YOUR HOLIDAY WEEKEND, NO TRAINING MONDAY!!


Fact: Arnold Schwarzenegger’s voice, in the movie 'Hercules', was dubbed

May 28th, 2010

Warmup

For time:
50-40-30-20-10
Box Jumps
Situps


FACT: Dragonflies have six legs but cannot walk

May 27th, 2010

Warm Up

Complete for time:
75 Power Snatch


REMINDER: No training on Memorial Day Monday May 31st


FACT: Almonds are a member of the peach family. And they are considered a fat not a protein or fruit (carb)

May 25th, 2010

Warm Up:
3X10 Pullups, Squats, Situps, Back Ext, Dips
Reminder this begins on time, if you are late just jump in.

In 15 Minutes complete a 1 mile run and as many Overhead Squats as possible.


Americas fittest cities

FACT: Over 90% of all fish caught are caught in the northern hemisphere

May 24th, 2010

Warm Up*
10X3
Squats, Back Ext, Pullups, Dips, Situps

"GRACE"
30 Clean and Jerk for time


*This is the warm up for the week. Warm up begins at the beginning of training class time, not one minute later. I need to be respectful of everyone's time and make sure we begin and end timely.

May 22nd, 2010

Saturday Workout! 7:45Am

BARBELL TECHNIQUE

We will go over a couple different lifts, very beneficial for the upcoming week.

If you have a friend or family member that is interested in trying this out Saturday is the best day and of course there is no charge!

May 21st, 2010

For time:

400 m Run
50 Squats
40 Burpees
20 Bar to Overhead*

*Use any method to get the bar overhead (proper form obviously) use the final weight used from Tuesdays workout.


FACT: The state with the longest coastline in the Continental U.S. is Michigan

May 20th, 2010

"METAL"
5 Rounds:
10 Deadlifts
10 Tire Jumps

10 Knees to Elbows
HEAVY AND FAST!!!!

FACT: During his lifetime, artist Vincent Van Gogh only sold one of his paintings

May 19th, 2010

Everyone enjoying their rest day?

Here is a headline article off yahoo showcasing couples that have lost weight. Out of the couples shown one couple stands out more than the others. The couple that stands out to me looks healthy and happy, the others look skinnier and that's about it (they also kinda look hungry). You might have something in common with their chosen method. Check out the pictures and post your comments or share your thoughts tomorrow.

See you tomorrow

May 18th, 2010

Five Rounds:

1 Press
3 Push Press
5 Push Jerk

*Increase load every round


5/18/1980 - Mt St Helens blows its top in Washington State

May 17th, 2010

"ANGIE"
100 Pullups
100 Pushups
100 Situps
100 Squats

Complete in order, for time.



Town Trek was a blast highly recommended
everyone participate in the next one. Sherri
and I finished in the top 40 of 150 teams!

FACT: A hard working adult sweats up to
4 gallons per day

May 15th, 2010

60 Seconds MAX REPS of the following:
Row (calories)
Wall Ball
Box Jumps
Rest 60 seconds, complete 3 rounds


PREAKNESS!! Second leg of the triple crown is today at 3:12PM on NBC.

Sherri and I will be in (and winning) a 5K race tonight wish us luck

FACT: Since 1919 there have been only been 11 triple crown winners. The last was Affirmed in 1978.

May 14th, 2010

Each group will tackles this for time with only one person working at a time:
100 Pullups
100 Pushups
100 Squats
100 Situps

FACT: People who are lying to you tend to look up and to the left

May 13, 2010

Warm up:
5 Minute AMRAP
5 DB Snatch
5 Pushups

FIVE ROUNDS FOR TIME:
300m Run
12 Overhead Squats


FACT: Americans spend more on cat food than baby food

May 11th, 2010

Pullup Ladders
Tabata KB Swings

10 Min AMRAP:
3 Deadlifts
6 Dips
9 Knees to Elbows

FACT: Due to gravitational effects, you weigh slightly less when the moon is directly overhead

May 10th, 2010

PARTNER WORKOUT
*in teams of two complete A,B & C for time

A)
60 Thruster
Row 300 meters
Rotate back and forth until all Thrusters are completed

B)
100 Situp
50 Pushup
Partners will work at the same time each responsible for total reps

C)
800m Run

QUOTE: "Listen, everyone is entitled to my opinion."- Madonna

May 7th, 2010

FOR TOTAL ROUNDS AND REPS

Seven minute AMRAP:
Alley Run
Max Rep Pullups
3 MINUTE REST
Seven minutes AMRAP:
10 Overhead Squats
20 Sit-ups


FACT?: Goodyear Rubber Company researched and concluded that shoes wear out faster on the right foot than the left

May 6th, 2010

Warm up: Movement Prep/3x "CINDY"

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds

Workout courtesy of CrossFit.com

Congrats Sarah on your first month. This hardworking mom of 6!! reported higher energy levels and has lost 10lbs!

**REMINDER NO 5PM TONIGHT!**

May 5th, 2010

EARLY POST


May 15th is the Phoenix Town Trek
Teams of two scavenge the city in a fun
5k adventure. TOWN TREK Check out the website for more details. Also here is a COUPON link for registration, expires today 5/4!!


Enjoy your rest day holiday!

5/5/1867 - Battle of Puebla-Mexicans defeat Maximilian's forces (Cinco de Mayo)

May 4th, 2010

HAPPY STAR WARS DAY!
"May the Fourth be with you"

4 rounds of:
Tabata Box Jumps-2x
30 seconds rest
Tabata Push Press-2x
30 seconds rest
Tabata Sumo Deadlift High Pulls-2x
30 seconds rest




5/3/1494 - Columbus discovers Jamaica
5/4/1871 - 1st pro baseball game played

STAR WARS DAY

May 1st, 2010

THE FIRST SAT IN MAY!!!
Lets celebrate with gambling.... ;)

"BLACKJACK"

Each Pair = 21

20 Push-Ups
1 Sit-Up
19 Push-Ups
2 Sit-Ups
18 Push-Ups
3 Sit-Ups
............Working your way down/up
3 Push-Ups
18 Sit-Ups
2 Push-Ups
19 Sit-Ups
1 Push-Up
20 Sit-Ups

This is a sleeper of a workout. Post times and comments.

FACT: Post position #15 has never produced a Kentucky Derby winner. Watch it on NBC 3:24PM.

April 30th, 2010

One mile run with 20 lunges every minute! Mapmyrun can help you find a mile from your house. Take a stopwatch or timer every minute it takes to run the mile stop and knockout 20 lunges. The faster you run the less lunges. Post times and sets to the comments.


FACT: The Friday before the first Saturday in May is the Kentucky Oaks. Derby’s sister event is as old as the “Run for the Roses” but features fillies and lilies. BRAVO will be televising the race today from 5-6pm.

April 29th, 2010

Closing off the week by putting it all together......

100m Run
20 Box Jumps
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings
60 Sit-ups
70 Burpees
800m Run

FACT: Kentucky Derby is referred to as "The Run for the Roses," because a lush blanket of 554 red roses is awarded to the winner each year

April 27th, 2010

Tabata Superman/Plank

"HELEN"
3 ROUNDS
400m Run
21 KB Swings
12 Pullups

FACT: The filming of the movie
'Titanic' cost more than the Titanic itself

April 26th, 2010

7 Min AMRAP
7 Handstand Pushups
7 Pullups
7 SL Squats


RENEGADE MANMAKERS
ON THE MINUTE!

Cool down: Situp Surprise


FACT: The Amazon rainforest produces more than 20% the world's oxygen supply

April 24/25th

SAT 4/24 FILTHY FIFTY WILL BE POSTPONED!

Schedule change for next week 4/26-5/1.
No training on Friday and Sat 4/30 and 5/1.

This will be a short week, filled with tough workouts and the extra recovery time will be much appreciated. On the days we normally train I will post workouts on this site that can be done at home with minimal or no equipment.

Hope you enjoyed your weekend and remember to say congrats to Sherri for completing her first 5K run.

April 23rd, 2010

21-15-9

Deadlifts
Seated L Shoulder Press


FACT: New Zealand is the first country to allow women to vote

April 22nd, 2010

3 Rounds:

400 m Run
40 Squats
30 Situps
20 Pushup
10 Pullups

**There will be a time limit for each round and a rest period between rounds


THERE WILL NOT BE A 5PM TONIGHT!!!

FACT: There is a city called Rome on every continent

April 20th, 2010

Skill: Knees to elbows
Strength: Pushup Ladders

Four rounds for time of:
20 Medicine ball squat cleans
20 Split squat jumps (10 each leg)
20 Dumbbell snatch 10 reps each side

FACT: A group of frogs is called an army

April 19th, 2010

Warm Up:

Body Blasters

Pillar Bridge

4 Rounds For Time
21 Box Jumps
15 SANDBAG Ground to overhead
9 Pullups

FACT: One million people each year are bitten by animals in the United States

April 17th, 2010

35 Swings
35 Back extensions
35 Overhead Squats
35 Strict Sit-ups
35 Renegade Rows
35 Burpees

This workout will be scored by the amount of "breaks" are taken during each block of exercises. Rest as needed between exercises


FACT: A cubic mile of ordinary fog contains less than a gallon of water

April 16th, 2010

25 Pullups
15 Shoulder Press
20 Stiff Leg Deadlifts
15 Push Press
20 Stiff Leg Deadlifts
15 Push Jerk
20 Stiff Leg Deadlifts
25 Pullups

FACT: The symbol on the 'pound' key (#) is called an octothorpe

April 15th, 2010

Warmup: 1 mile Run, 50-70% 1st 800m, 80% 2nd 800m

"The Taxman"

3 Min AMRAP:
3 Muscle Snatch
6 Barbell Lunges
9 Situps
Rest one minute, Complete 4 cycles

FACT: Americans are responsible for generating roughly 20% percent of the garbage in the world

April 14th, 2010

Great workout yesterday, I hope you had fun with it! As promised here are the results from yesterday:

Cassie/Sherri- 326 27:37
Farina/Molly- 257 25:57
Eva/Melissa- 244 25:17
John/Jennifer- 122 NT
Afton/Heather- 324 22:47
Casey/Korbi- 242 22:30
Korbi/Nicole- 227 22:52
Sarah/Erin- 249 19:53
Sue/Erin- 265 19:48

FACT: Today is Heathers Birthday!! Happy birthday Heather!

April 13th, 2010

Partner Workout!!

Todays workout is performed in five rounds with the following exercises:

Thrusters
Box Jumps
Wallballs
Burpees
Sandbag Cleans

Each round one person will run the alley while the other performs max reps of the set exercise.

Goal is to complete the most reps of every exercise while being the fastest team! Times and reps will be posted here Wednesday!

FACT: The weight of a carat (200 milligrams), standard unit of measurement for gemstones, is based on the weight of the carob seed

April 12th, 2010

Tabata HEAVY Swings

7 Minute AMRAP:
7 Hang Power Clean
7 Pullups

FACT: In the year 2000, Pope John Paul II was named an 'Honorary Harlem Globetrotter.'

April 10th, 2010

Dumbbell Bear on the minute!
One rep the first minute, 2 reps the second minute, 3 reps the third.... until reps cannot be completed in the allowed time.

Fact:The strongest human bite force ever recorded: 350 pounds. The strongest shark bite force ever recorded: 132 pounds

April 9th, 2010

92 Burpees
At Home:
Perform 10 Burpees (unbroken)
Take ten breath
Perform 10 Burpees
Take ten breaths
Perform 10 Burpees
Rest 3 Minutes; Repeat 3 Times

The purpose is to control your breath to aid in recovery time, this drill will transfer over to all workouts.

April 8th, 2010

For time:
400m Run
10 Burpees
10 Unilateral DB Complex (Clean, Push Press, Front Squat, Push Press, Front Squat) Right Arm
10 Burpees
10 Unilateral DB Complex Left
10 Burpees
400m Run


True or false? Pound for Pound, hamburgers cost more than new cars.

April 6th, 2010

"FRAN"
21-15-9
Thrusters
Pullups

Fact: Crushed cockroaches can be applied to a stinging wound to help relieve the pain

April 5th, 2010

WARM UP:
10 OHS
10 Back Ext/Rev Hyper
10 Pullups/Dips
10 Burpees

MET CON:
5 Rounds for time:
40 Double Unders*
30 Box Jumps
20 Swings

96- Burpees

FACT: 315 entries in Webster's 1996 dictionary were mispelled

April 4th, 2010

Happy Holiday!

Total number of burpees is 394 completed *including today. As sore as I am from this I strangely find them easier...
Post your thoughts to the comments.

If you miss a day, the number of missed burpees will be completed on the last day of the challenge. I strongly encourage you not to try to do 100+ in a day and have to do 90+ the next few days.

IMPORTANT!! NEXT WEEKS SCHEDULE!
Monday: Training; 5 Rounds: 40 Double Unders, 30 Box Jumps, 20 Swings
Tuesday: Training; FRAN 21-15-9 Pullups/Thrusters
Wednesday: REST DAY/Burpees
Thursday: Training; TBA
Friday: REST DAY/Burpees
Saturday: Training

April 3rd, 2010

Complete 1 round for time:
400 m Run
200 m Run Backwards
100 ft burpee broad jumps
100 ft walking lunges
200 m run backwards
400m Run


Derby Fever! NBC is broadcasting the Santa Anita Derby and The Wood Memorial from 2-3pm. The top two Derby prospects headline each race Lookin At Lucky at Santa Anita and Eskendereya in the Wood. My top choice for the derby is Caracortado he will be racing in the Santa Anita Derby he needs to place 1st or 2nd to have enough to make it to the first Saturday in May.

April 2nd, 2010

GOOD FRIDAY; NO 5:30AM.. 7am and 9am ONLY

Day 2 Burpees-99

Warmup- 5 min AMRAP Burpees

PROWLER SPRINTS

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

April 1st, 2010

10-9-8-7-6-5-4-3-2-1
Deadlifts
Burpees

Fact: Today is April Fools Day, here are some well known pranks:

• Left Handed Whoppers: In 1998, Burger King ran an ad in USA Today , saying that people could get a Whopper for left handed people whose condiments were designed to drip out of the right side.Not only did customers order the new burgers, but some specifically requested the "old", right handed burger
• Taco Liberty Bell: In 1996, Taco Bell took out a full-page ad inThe New York Times announcing that they had purchased the Liberty Bell to "reduce the country's debt and renamed it the "Taco Liberty Bell." When asked about the sale, White House press replied tongue-in-cheek that the Lincoln Memorial had also been sold and would henceforth be known as the Lincoln Mercury Memorial.

March 30th, 2010

Passover begins with the sunset on March 29, and continues through April 6

Warmup:
Situps/Pillar Bridge Complex

Seven Rounds for time:
7 Thrusters
7 Pullups


FACT: The word 'set' has more definitions than any other word in the English language

Happy Birthday SECRETARIAT (3/30/1970-10/4/89 R.I.P)

March 29th, 2010

Warmup:
Five minute "CINDY"

Met Con:
Five rounds for reps of:
60 Seconds Double-unders
60 Seconds Box jumps
60 Seconds Kettlebell swings

One minute rest between rounds


Fact: A spiders silk is stronger than steel



CONGRATULATIONS GAYLE! She finished 9th overall in the SD/AZ regionals to qualify for the CrossFit Games!

March 27th, 2010

Three Rounds for time:
400m Run
21 Swings
12 Burpees

Road to the derby: TODAY 2pm on USA, Lands End Stakes and Louisana Derby.

March 26th, 2010

1o Min AMRAP:
5 Pistols
10 Dips
15 Situp to Stand

2K Row if you didn't row it yesterday

Fact: The penguin is the only bird that can swim, but cannot fly

March 25th, 2010

Warmup: Tabata PVC Snatch

Met Con:
Annie 50-40-30-20-10 (Double Unders/Sit Ups)
OR
2 min Double Unders
2 min Sit ups
90 sec Double Unders
90 sec Sit ups
60 sec Double Unders
60 sec Sit ups
30 sec Double Unders
30 sec sit ups

FACT: The household wrench was invented by boxing heavyweight champion Jack Johnson in 1922