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
Friday, December 17, 2010
Thursday, December 16, 2010
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
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
Wednesday, December 15, 2010
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.
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.
Tuesday, December 14, 2010
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
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
Monday, December 13, 2010
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.
Friday, December 10, 2010
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
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
Thursday, December 9, 2010
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.
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.
Wednesday, December 8, 2010
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.
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.
Tuesday, December 7, 2010
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
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
Monday, December 6, 2010
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
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
Friday, December 3, 2010
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!!!
Thursday, December 2, 2010
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
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
Wednesday, December 1, 2010
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.
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
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