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

March 23rd, 2010

Warm Up:
Lateral Lunges
Knees to Elbow
Lateral Flexion


100 Sumo Deadlift High Pulls
50 Thrusters
25 Pullups

FACT:
No one mentioned that I've been posting 2009, not 2010

March 22nd, 2009

Warmup::
Double unders
Medicine Ball Sit ups

For time
10-9-8-7-6-5-4-3-2-1
Deadlifts
Renegade Rows

FACT: During WWII, because a lot of players were called to duty, the Pittsburgh Steelers and Philadelphia Eagles combined to become The Steagles

March 21st, 2009

Hope everyone is enjoying their weekend!

Here are the results from yesterdays workout:

30 min AMRAP
Pam- 3 rounds
Molly- 3 Rounds
Sue- 3 Rounds+1 run

MURPH
Melissa- 30:30*
Casey- 25:10*
Afton- 40:27
Sara- 43:03
Sherri- 49:50
Erin- 47:33
Nicole- 47:05

FACT: A group of police officers is called a mess

March 20th, 2009

"MURPH"
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
*modifications will be available


FACT: Halle Berry’s stunt double, in the movie “Catwoman”, is a man

March 19th, 2009

REMINDER: SATURDAY WORKOUT ("MURPH") IS AT 7AM

WARM UP
3 Rounds:
10 OHS
10 Dips
10 Back Ext
10 PVC Situps

PROWLER SPRINTS 3x3
*down and back 3x

Today in history:
1918 - Congress authorizes time zones & approves daylight time
1931 - Nevada legalized gambling
1953 - 1st telecast of Academy Awards ceremony

March 18th, 2009

Turkish Get Ups
3x3

Tailpipe (with a partner)
3 Rounds:
Row 250 M
Double KB/DB Rack Hold

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

March 17th, 2009

HAPPY ST. PATRICK'S DAY

REST DAY


Reminder: This Saturdays workout is "MURPH" we will be starting at 7am!

Fact: Many people, regardless of ethnic background, wear green-colored clothing and items. Traditionally, those who are caught not wearing green are pinched affectionately.

March 16th, 2009

"TABATA FIGHT GONE BAD"

Perform 8 consecutive intervals of each of the following exercises:

Wall-ball (10 ft target)
Sumo deadlift high-pull
Box Jump
Push-press
Row (Calories)

60 second rest between exercises.

Each exercise is scored by the lowest number of reps/calories in each of the eight intervals. The score is the total of the scores from the five stations.

FACT: The revenue that is generated from gambling is more than the revenue that comes from movies, cruise ships, recorded music, theme parks, and spectator sports combined

March 15th, 2009

15 minute AMRAP:
12 Hang squat clean
7 Pull-ups-2X
7 Dips-2X

FACT: The practice of identifying baseball players by number was started by the Yankees in 1929

March 13th, 2009

REST DAY TODAY! Enjoy your weekend and safe travels to those getting away this weekend!

Two of the greatest female racehorses in the century are making their 2010 debut today, they have never faced each other and today is their prep race before they meet for a $5 million race April 19.
Their debut races will be airing on HRTV (Rachel at 4:15pm and Zenyatta at 4:30) text me for my password. Here is 90 second compilation video with footage of these great athletes!

FACT: All racehorses in the U.S. celebrate their birthday on January 1st

March 12th, 2010

REMINDER!! NO 9am TODAY and NO TRAINING THIS SAT 3/13. EVERYONE DESERVES THE REST AND RECOVERY TIME!!!

10 Rounds:
5 Press
5 Dynamic Back Squats

*this workout is not for time, rest aprox 60secs between rounds. 55-60%max load.


Fact: The earth rotates slower on its axis in March than in September

March 11th, 2010

21-15-9
Deadlifts
Weighted/Strict Pushups


FACT: Elephants are the only mammals that cant jump

March 9th, 2010

Warmup- (or posterior chain meltdown)
3 Rounds:
20 Hip/Back Extensions
20 Reverse Hyperextension
20 Face-down Arch rocks

MetCon-
For time complete:
800m Run
50 KB/DB Swings
25 Situps
400m Run
30 KB/DB Swings
25 Situps
200m Run
20 KB/DB Swings
25 Situps

FACT: The Muppet Show was banned from Saudi Arabian TV becuase one if its stars was a pig

March 8th, 2010

Warmup:
Pullup Ladders

Met Con:
TABATA (20 seconds on/10 seconds off) of THRUSTERS for 15 intervals.
*Scored as the least number of reps in any of the 15 intervals


FACT: 15 million gallons of wine were destroyed in the 1906 San Francisco earthquake

March 7th, 2010

This Sunday, Sue Johnson (aka Sara's Mom) is holding their annual raffle for her school, The Family School. Sue is the director of this not-for-profit preschool/kindergarten in central Phoenix. It is a wonderful thing they do for the community, here is the website to learn more THE FAMILY SCHOOL

The FAMILY SCHOOL Annual Raffle:
Sunday, March 7, 2010
2:00pm - 5:00pm
Sutra Midtown Yoga
2317 N. 7th St.

March 6th, 2010

PARTNER STYLE SATURDAY!!

Complete SEVEN rounds:
7- Muscle Snatch
7- Overhead Squats
7- Barbell Jump Squats

One person works while the other rests!

FACT: Bananas contain a natural chemical which can make a person happy. This same chemical is also found in Prozac

March 5th, 2010

Complete 5 rounds:

21 Double unders *unbroken (or box jumps, touch and go)
15 Power Clean
9 Pullups

TRIVIA: How many people died in the Boston Massacre, March 5th 1770?

I will do the amount of burpees equivalent to the correct answer if anyone can provide it.

DO NOT GOOGLE!

March 4th, 2010

Four rounds for time of:
20 Wall-ball shots
30 Sit-ups
400 meter run

FACT: March 4th, 1792 Oranges were introduced to Hawaii

March 3rd, 2010

Hope everyone is enjoying their well deserved rest day!

FACT: In 2004, The Japanese Ice Cream Association promoted “raw horse flesh” ice cream in hopes that it would boost the popularity of ice cream.

March 2nd, 2010

Skill:
Kettlebell Cleans

Accessory Work:
Band walks, band good mornings, pullups, reverse hypers

10 rounds for time of:
10 Stiff Leg Deadlifts (OUCH!)
10 Body Blasters

FACT: Unlike dogs, pigs, and some other mammals, humans cannot taste water. They taste only the chemicals and impurities in the water

March 1st, 2010

21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high-pull
Push-press

FACT: Ice isn't slippery. What makes people and things slip on ice is water. A thin layer of ice melts when pressure is applied to it and it is this wet layer on top of the ice that is slippery.