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.