Results Earned

December 17th, 2010

2010-12-17T00:00:00.000-07:00

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

2010-12-16T00:00:00.000-07:00

"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

2010-12-15T00:00:00.001-07:00

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

2010-12-14T00:00:00.000-07:00

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

2010-12-13T00:00:00.000-07:00

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

2010-12-10T00:00:00.001-07:00

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

2010-12-09T00:00:00.000-07:00

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

2010-12-08T00:00:00.000-07:00

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

2010-12-07T00:00:00.001-07:00

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

2010-12-06T00:00:00.000-07:00

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

2010-12-03T00:00:00.001-07:00

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

2010-12-02T00:00:00.000-07:00

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

2010-12-01T00:00:00.000-07:00

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

2010-11-30T00:00:00.001-07:00

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

2010-11-29T00:00:00.000-07:00

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

2010-11-25T00:00:00.000-07:00

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

2010-11-23T00:00:00.000-07:00

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

2010-11-22T00:00:00.000-07:00

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

2010-11-18T00:00:00.003-07:00

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

2010-11-18T00:00:00.002-07:00

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

2010-11-16T00:00:00.000-07:00

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

2010-11-15T00:00:00.000-07:00

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

2010-11-13T00:00:00.000-07:00

"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

2010-11-12T00:00:00.002-07:00

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

2010-11-11T00:00:00.001-07:00

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

2010-11-09T00:00:00.000-07:00

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

2010-11-08T00:00:00.001-07:00

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

2010-11-05T00:00:00.000-07:00

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

2010-11-04T00:00:00.000-07:00

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

2010-11-03T00:00:00.000-07:00

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

2010-11-02T00:00:00.000-07:00

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

2010-11-01T00:00:00.000-07:00

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

2010-10-30T00:00:00.000-07:00

TRAINING TODAY 7:45 AM

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

NO TRAINING NEXT SATURDAY 11/6

October 29th, 2010

2010-10-29T00:00:00.000-07:00

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

2010-10-27T06:40:00.000-07:00

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

2010-10-26T00:00:00.000-07:00

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

2010-10-25T00:00:00.000-07:00

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

2010-10-23T00:00:00.000-07:00

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

2010-10-22T00:00:00.000-07:00

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

2010-10-21T00:00:00.002-07:00

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

2010-10-20T00:00:00.000-07:00

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

2010-10-19T00:00:00.000-07:00

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

2010-10-18T00:00:00.002-07:00

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

2010-10-16T00:00:00.000-07:00

SATURDAY TRAINING 7:45 AM

Three Rounds:
400m Run
50 Squats
50 Good Mornings

October 15th, 2010

2010-10-15T00:00:00.000-07:00

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

2010-10-14T00:00:00.000-07:00

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

2010-10-12T00:00:00.000-07:00

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

2010-10-10T00:00:00.000-07:00

COLUMBUS DAY TRAINING AT 7AM ONLY

October 9th, 2010

2010-10-09T00:00:00.001-07:00

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

2010-10-08T00:00:00.000-07:00

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

2010-10-05T00:00:00.002-07:00

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

2010-10-04T00:00:00.001-07:00

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

2010-10-03T00:00:00.001-07:00

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

October 1st, 2010

2010-10-01T00:00:00.000-07:00

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

2010-09-30T00:00:00.000-07:00

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

2010-09-28T00:00:00.000-07:00

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

2010-09-27T00:00:00.001-07:00

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

2010-09-25T00:00:00.000-07:00

Training today 7:45AM

NO TRAINING NEXT SAT.

September 24th, 2010

2010-09-24T00:00:00.002-07:00

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

2010-09-23T00:00:00.000-07:00

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

2010-09-21T00:00:00.001-07:00

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

2010-09-20T00:00:00.003-07:00

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

2010-09-17T00:00:00.000-07:00

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

2010-09-16T00:00:00.000-07:00

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

2010-09-14T00:00:00.000-07:00

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

2010-09-13T00:00:00.000-07:00

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

2010-09-11T00:00:00.001-07:00

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

2010-09-10T00:00:00.000-07:00

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

2010-09-09T00:00:00.000-07:00

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

2010-09-07T00:00:00.000-07:00

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

2010-09-06T00:00:00.002-07:00

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

2010-09-03T00:00:00.000-07:00

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

2010-09-02T00:00:00.004-07:00

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

2010-08-31T00:00:00.000-07:00

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

2010-08-30T00:00:00.000-07:00

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

2010-08-27T00:00:00.006-07:00

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

2010-08-26T00:00:00.001-07:00

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

2010-08-24T00:00:00.001-07:00

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

2010-08-23T00:00:00.000-07:00

'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

2010-08-20T00:00:00.000-07:00

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

2010-08-19T00:00:00.002-07:00

Dip Ladders
Pullup Ladders

500m Row

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

August 17th, 2010

2010-08-17T00:00:00.001-07:00

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

2010-08-16T00:00:00.000-07:00

7 Rounds:

10 Deadlifts
10 Pushups

August 14,2010

2010-08-14T00:00:00.000-07:00

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

2010-08-13T00:00:00.000-07:00

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

2010-08-12T00:00:00.000-07:00

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

2010-08-10T00:00:00.000-07:00

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

2010-08-08T19:20:00.002-07:00

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

2010-08-08T00:00:00.001-07:00

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

2010-08-07T00:00:00.001-07:00

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

2010-08-06T00:00:00.001-07:00

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

2010-08-05T00:00:00.001-07:00

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

2010-08-03T00:00:00.000-07:00

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

2010-08-02T00:00:00.000-07:00

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

2010-07-31T00:00:00.000-07:00

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

2010-07-30T00:00:00.001-07:00

STRENGTH DAY

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

REMINDER: This Saturday 7:00AM

July 29th, 2010

2010-07-29T00:00:00.001-07:00

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

2010-07-27T00:00:00.000-07:00

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

2010-07-26T00:00:00.000-07:00

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

2010-07-24T00:00:00.002-07:00

7AM TODAY!!!

4 Rounds:
400m Run
15 Overhead Squats

Thats it and do it FAST!!!!

ENJOY YOUR WEEKEND!!!