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