1 minute - 1 Clean and Jerk
2nd minute - 2 Clean and Jerks
and so on until you can't complete a round.
If you did not finish through 10 rounds,
2 rounds
200M Run
10 Clean and Jerks
Roster:
Tracy, Leslie, Krista, Mike C., Rayne, Josh and Paul
Friday, July 31, 2009
Thursday, July 30, 2009
Thursday July 30, 2009
3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press (60#/95#)
Workout from Crossfit Phoenix Fire
Roster:
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press (60#/95#)
Workout from Crossfit Phoenix Fire
Roster:
Tracy, Leslie, Mike L., Dana, Rayne, Josh, Jen and Paul
Times:
Wednesday, July 29, 2009
Wednesday July 29, 2009
REST DAY
2 items to think about:
First I would like to have a family barbeque of some sort, at my house. After talking to most of you it seems that Saturday September 5, 2009 would be a good date. If this works for you please respond if you are in or not. If this is not a good date please let me know what day would be good for you. I think we can have a barbeque (chicken, hamburgers, steak, ect.), some sides, and of course drinks for all your hard work. It always works well if someone brings one thing (Side, hamburger, dessert, ect) like a pot luck. I will make some authentic margaritas and provide other stuff. We have a pool for the kids and spa for anyone that wants to take the edge off. I figure 4ish would be good and socialize, eat and drink until we can't take it anymore. Sound Good?
Also Mile C is very interested in the Falgstaff Run. I am too (although I have never done one) just to get away, exercise and to do it. None of us will have a problem. The site information is http://www.flagstaffnordiccenter.com/ I would like a count to see all that would be a deffinate YES. Most of us have family (kids) and think that there might be a spouse or several older kids that can watch all the younger kids while we run. Also this would be strickly for fun and can start and finish together. I like the fact that this is trail running and not a perfect setting. It is a real scenario, not flat paved surfaces. Let me know your thoughts.
Also I received a post on July 23, 2009 that reads:
Hi Paul! I met you and your wife at Legoland last week--it was so much fun talking to you about CF! I met a bunch of people in my travels from Sacramento to LA and on to San Diego--Crossfitters are a great group of enthusiastic people! If you are interested, you can check out our gym at crossfitpersevere.com--Kim Malz is the owner and there are some neat photos and a profile on her on the main site when you check out the Northeast Qualifier results. If you are ever in CT be sure to give us a call! Kathleen Crowell, Glastonbury, CT
I want to say thank you Kathleen for your comment and saying hi. You can always email me at the website link and I am sure if any of us athletes are in CT we will look up the Gym. Also I forgot to mention that most gyms will let you work out there while on vacation if you already belong to one. Sometimes it may be a donation of $5. Thanks again.
2 items to think about:
First I would like to have a family barbeque of some sort, at my house. After talking to most of you it seems that Saturday September 5, 2009 would be a good date. If this works for you please respond if you are in or not. If this is not a good date please let me know what day would be good for you. I think we can have a barbeque (chicken, hamburgers, steak, ect.), some sides, and of course drinks for all your hard work. It always works well if someone brings one thing (Side, hamburger, dessert, ect) like a pot luck. I will make some authentic margaritas and provide other stuff. We have a pool for the kids and spa for anyone that wants to take the edge off. I figure 4ish would be good and socialize, eat and drink until we can't take it anymore. Sound Good?
Also Mile C is very interested in the Falgstaff Run. I am too (although I have never done one) just to get away, exercise and to do it. None of us will have a problem. The site information is http://www.flagstaffnordiccenter.com/ I would like a count to see all that would be a deffinate YES. Most of us have family (kids) and think that there might be a spouse or several older kids that can watch all the younger kids while we run. Also this would be strickly for fun and can start and finish together. I like the fact that this is trail running and not a perfect setting. It is a real scenario, not flat paved surfaces. Let me know your thoughts.
Also I received a post on July 23, 2009 that reads:
Hi Paul! I met you and your wife at Legoland last week--it was so much fun talking to you about CF! I met a bunch of people in my travels from Sacramento to LA and on to San Diego--Crossfitters are a great group of enthusiastic people! If you are interested, you can check out our gym at crossfitpersevere.com--Kim Malz is the owner and there are some neat photos and a profile on her on the main site when you check out the Northeast Qualifier results. If you are ever in CT be sure to give us a call! Kathleen Crowell, Glastonbury, CT
I want to say thank you Kathleen for your comment and saying hi. You can always email me at the website link and I am sure if any of us athletes are in CT we will look up the Gym. Also I forgot to mention that most gyms will let you work out there while on vacation if you already belong to one. Sometimes it may be a donation of $5. Thanks again.
Tuesday, July 28, 2009
Tuesday July 28, 2009
3 Rounds
50 Jumprope (singles)
40 Squats
30 Situps
20 Pushups
10 Push Press
Then,
Run 1 mile (This is separate from the workout, but time your mile)
Roster:
Tracy, Leslie, Mike L., Krista, Dana, Josh and Paul
Times:
50 Jumprope (singles)
40 Squats
30 Situps
20 Pushups
10 Push Press
Then,
Run 1 mile (This is separate from the workout, but time your mile)
Roster:
Tracy, Leslie, Mike L., Krista, Dana, Josh and Paul
Times:
Monday, July 27, 2009
Monday July 27, 2009
"Jackie"
1000M Row
50 Thrusters (35lb./45lb.)
30 Pullups
This is a workout that you go all out on. Push yourselves.
*Start bringing a jumprope so we can start practicing with them.*
Roster:
Leslie, Mike l., Krista, Dana and Paul
Times:
1000M Row
50 Thrusters (35lb./45lb.)
30 Pullups
This is a workout that you go all out on. Push yourselves.
*Start bringing a jumprope so we can start practicing with them.*
Roster:
Leslie, Mike l., Krista, Dana and Paul
Times:
Sunday, July 26, 2009
Sunday July 26, 2009
REST DAY
Fitness Estrella has their first Row Machine. It is used but in great condition. I would like to purchase one more for now, and introduce many more fun workouts with them. I will keep you posted.
Fitness Estrella has their first Row Machine. It is used but in great condition. I would like to purchase one more for now, and introduce many more fun workouts with them. I will keep you posted.
Saturday, July 25, 2009
Saturday July 25, 2009
10 Rounds
200M Run (Sprint)
Rest 1 Minute in between Rounds.
Post all times for each Run.
Then,
Practice and work on any exercises needed.
(Squats, pushups, situps, burpees, lunges and deadlifts, cleans, jerks with a broomstick)
200M Run (Sprint)
Rest 1 Minute in between Rounds.
Post all times for each Run.
Then,
Practice and work on any exercises needed.
(Squats, pushups, situps, burpees, lunges and deadlifts, cleans, jerks with a broomstick)
Friday, July 24, 2009
Friday July 24, 2009
5 Rounds
Lunges 100 Feet
25 Double Unders (75 Singles)
10 Burpees
View Previous Times:
Friday June 19, 2009
Tracy replace Burpees with 10 Pushups (on knees) and 10 Squat Jumps.
Lunges 100 Feet
25 Double Unders (75 Singles)
10 Burpees
View Previous Times:
Friday June 19, 2009
Tracy replace Burpees with 10 Pushups (on knees) and 10 Squat Jumps.
Thursday, July 23, 2009
Wednesday, July 22, 2009
Wednesday July 22, 2009
2K Row for time.
Go as hard as you can. If you would like write down your time for a 2K and continue for a total of a 5K row. Document this time as well and see how close it is to a 5K run when you do that next. (5K Row is Optional)
Another option: 4 Rounds - 500M Row and 400M Run.
List which workout you did.
Do at the Starpoint. Find someone to go with you and do it together. There are 2 Row Machines.
*I am working on getting a Row Machine and hope to have one by the 27th. That'll be one down three to go.*
See previous times:
Thursday June 04, 2009
Go as hard as you can. If you would like write down your time for a 2K and continue for a total of a 5K row. Document this time as well and see how close it is to a 5K run when you do that next. (5K Row is Optional)
Another option: 4 Rounds - 500M Row and 400M Run.
List which workout you did.
Do at the Starpoint. Find someone to go with you and do it together. There are 2 Row Machines.
*I am working on getting a Row Machine and hope to have one by the 27th. That'll be one down three to go.*
See previous times:
Thursday June 04, 2009
Tuesday, July 21, 2009
Tuesday July 21, 2009
"Cindy"
AMRAP in 20 minutes
5 Pullups
10 Pushups
15 Squats
May continue for a total of 20 Rounds.
AMRAP = As many rounds as possible.
View previous times:
Saturday June 06, 2009
Roster:
Tracy, Leslie, Krista, Dana, Mike L., Sandra, Rayne and Paul
Times:
AMRAP in 20 minutes
5 Pullups
10 Pushups
15 Squats
May continue for a total of 20 Rounds.
AMRAP = As many rounds as possible.
View previous times:
Saturday June 06, 2009
Roster:
Tracy, Leslie, Krista, Dana, Mike L., Sandra, Rayne and Paul
Times:
Monday, July 20, 2009
Monday July 20, 2009
REST DAY
I had forgot to mention that the family and I are going to Legoland from the 22nd to the 25th. I appologize but promised the kids a trip there before school starts. I will make sure I have posted workouts that you individually can do or as a group. Please do not use this as extra rest days. Do the workout or do something else similar and stay active.
Also lets figure out a day we can all get together with our families and have a barbeque. Post some ideas.
On Duty:
15 Rope Climbs
(Practice)
I had forgot to mention that the family and I are going to Legoland from the 22nd to the 25th. I appologize but promised the kids a trip there before school starts. I will make sure I have posted workouts that you individually can do or as a group. Please do not use this as extra rest days. Do the workout or do something else similar and stay active.
Also lets figure out a day we can all get together with our families and have a barbeque. Post some ideas.
On Duty:
15 Rope Climbs
(Practice)
Wounds from Rope Climbs!
More wounds.
Sunday, July 19, 2009
Sunday July 19, 2009
400M Lunges
Anytime you stop for 5 seconds or more - Drop and do 5 Burpees.
Roster: 
Anytime you stop for 5 seconds or more - Drop and do 5 Burpees.
Roster:
Leslie, Mike L., Dana, John, Jen B. and Paul
This workout is not about time so much as about being able to continuously do walking lunges without stoping and still keeping great form. No one rested longer then 5 seconds (no burpees) therefor next time it will be Burpees if you stop period. Great Job.
Times:
Mike taking the lead.
Dana and John.
Dana and John.
Saturday, July 18, 2009
Saturday July 18, 2009
4 Rounds
100' Waiter Walk
100' Farmer Carry
15 Pullups
View similar workout from CrossFit Phoenix Fire.
Roster:
Leslie, Mike L., Dana, John, Jen and Paul
Times:
100' Waiter Walk
100' Farmer Carry
15 Pullups
View similar workout from CrossFit Phoenix Fire.
Roster:
Leslie, Mike L., Dana, John, Jen and Paul
Times:
Friday, July 17, 2009
Friday July 17, 2009
REST DAY
Just a Thought.
Jen came across a 10K, 1/2 or Full Marathon in Flagstaff on Saturday September 26, 2009. This marathon is completely off road and in the San Francisco Peaks. If there is anybody interested please post comments. We think it would be fun to get the ENTIRE group of athletes to participate together. Check out the website.
Flagstaff Marathon
Just a Thought.
Jen came across a 10K, 1/2 or Full Marathon in Flagstaff on Saturday September 26, 2009. This marathon is completely off road and in the San Francisco Peaks. If there is anybody interested please post comments. We think it would be fun to get the ENTIRE group of athletes to participate together. Check out the website.
Flagstaff Marathon
Thursday, July 16, 2009
Thursday July 16, 2009
2 Rounds
800M Run
30 Thrusters (45lbs./75lbs.)
30 SDHP (45lbs./75lbs.)
This workout is usually 3 rounds. We are slowly getting into more as we are getting stronger, faster, quicker.
Roster:
Mike C., Tracy, Leslie, Mike L, Sandra, Krista, Dana, Rayne, Josh and Paul
Times:
Thrusters and SDHP
Post Workout
Post workout conversation
800M Run
30 Thrusters (45lbs./75lbs.)
30 SDHP (45lbs./75lbs.)
This workout is usually 3 rounds. We are slowly getting into more as we are getting stronger, faster, quicker.
Roster:
Mike C., Tracy, Leslie, Mike L, Sandra, Krista, Dana, Rayne, Josh and Paul
Times:
Thrusters and SDHP
Post Workout
Post workout conversation
Wednesday, July 15, 2009
Wednesday July 15, 2009
200M Run, 10 Deadlifts
200M Run, 9 Deadlifts
200M Run, 8 Deadlifts
200M Run, 7 Power Cleans
200M Run, 6 Power Cleans
200M Run, 5 Power Cleans
200M Run, 4 Clean and Jerks
200M Run, 3 Clean and Jerks
200M Run, 2 Clean and Jerks
200M Run, 1 Overhead Squat
Roster:
Tracy, Leslie, Mike C., Mike L., Krista, Josh and Paul
200M Run, 9 Deadlifts
200M Run, 8 Deadlifts
200M Run, 7 Power Cleans
200M Run, 6 Power Cleans
200M Run, 5 Power Cleans
200M Run, 4 Clean and Jerks
200M Run, 3 Clean and Jerks
200M Run, 2 Clean and Jerks
200M Run, 1 Overhead Squat
Roster:
Tracy, Leslie, Mike C., Mike L., Krista, Josh and Paul
Times:
Nice Jerk Leslie.
Tuesday, July 14, 2009
Tuesday July 14, 2009
REST DAY
Crew at Station #37
10 Thrusters (135 lbs.)
50 Double Unders (150 Singles)
8 Thrusters (135 lbs.)
40 Double Unders (120 Singles)
6 Thrusters (135 lbs.)
30 Double Unders (90 Singles)
4 Thrusters (135 lbs.)
20 Double Unders (60 Singles)
2 Thrusters (135 lbs.)
10 Double Unders (30 Singles)
Crew at Station #37
10 Thrusters (135 lbs.)
50 Double Unders (150 Singles)
8 Thrusters (135 lbs.)
40 Double Unders (120 Singles)
6 Thrusters (135 lbs.)
30 Double Unders (90 Singles)
4 Thrusters (135 lbs.)
20 Double Unders (60 Singles)
2 Thrusters (135 lbs.)
10 Double Unders (30 Singles)
Steve on Jumprope!
Steve and the dread Thruster!
Paul at the bottom of the Truster!
Paul and the Jumprope!
Matt doing an excellent Thruster!
Monday, July 13, 2009
Monday July 13, 2009
20 - 15 - 10
100' Lunges
Wallballs
Pushups
Box Jumps (Step Ups)
Finish with 100' Lunge
Roster:
Tracy, Leslie, Jen, Dana, Sandra, Josh, Rayne and Paul
Times:
Lunges, lunges and lunges.
Rayne and Box Jumps!
Wallballs...
100' Lunges
Wallballs
Pushups
Box Jumps (Step Ups)
Finish with 100' Lunge
Roster:
Tracy, Leslie, Jen, Dana, Sandra, Josh, Rayne and Paul
Times:
Lunges, lunges and lunges.
Rayne and Box Jumps!
Wallballs...
Sunday, July 12, 2009
Sunday July 12, 2009
"Fran"
21 - 15 - 9
Thrusters
Pullups
View Previous Times:
Tuesday May 26, 2009
Roster:
Leslie, Mike L., Jen, Danny and Paul
Refer to Saturday July 11, 2009 for correct form of the Thruster. Thanks to Mike for taking great shots.
Times:
Mike and Jen doing Thrusters!
Mike and Jen doing Pullups!
Leslie with excellent form on the Thruster!
21 - 15 - 9
Thrusters
Pullups
View Previous Times:
Tuesday May 26, 2009
Roster:
Leslie, Mike L., Jen, Danny and Paul
Refer to Saturday July 11, 2009 for correct form of the Thruster. Thanks to Mike for taking great shots.
Times:
Mike and Jen doing Thrusters!
Mike and Jen doing Pullups!
Leslie with excellent form on the Thruster!
Saturday, July 11, 2009
Saturday July 11, 2009
REST DAY
The Thruster!
Pictures taken by Mike L. of Paul doing Fran.
Start standing straight up then squat parallel to the ground.
Thrust upward keeping weight midline and core tight.
Finish by fully extending arms above head and midline with the ears, then repeat.
The Thruster!
Pictures taken by Mike L. of Paul doing Fran.
Start standing straight up then squat parallel to the ground.
Thrust upward keeping weight midline and core tight.
Finish by fully extending arms above head and midline with the ears, then repeat.
Friday, July 10, 2009
Friday July 10, 2009
20 - 15 - 10
200M Run (Sprint)
Kettlebells
Burpees
Situps
Finish with a 200M Run (Sprint)
The athlete's today did yesterday's workout.
We can call this a make up day.
Roster:
Leslie, Krista, Danny and Paul
Times:
Awesome Burpee's!
Working Hard.
200M Run (Sprint)
Kettlebells
Burpees
Situps
Finish with a 200M Run (Sprint)
The athlete's today did yesterday's workout.
We can call this a make up day.
Roster:
Leslie, Krista, Danny and Paul
Times:
Awesome Burpee's!
Working Hard.
Thursday, July 9, 2009
Thursday July 09, 2009
20 - 15 - 10
200M Run (Sprint)
Kettlebells
Burpees
Situps
Finish with a 200M Run
Roster:
Tracy, Dana, Jen B., Danny, Josh and Paul
Times:
200M Run (Sprint)
Kettlebells
Burpees
Situps
Finish with a 200M Run
Roster:
Tracy, Dana, Jen B., Danny, Josh and Paul
Times:
Wednesday, July 8, 2009
Tuesday, July 7, 2009
Tuesday July 07, 2009
4 Rounds
15 Deadlifts
12 Hang Cleans
9 Front Squats
6 Push Jerks
View Previous Times:
Friday May 22, 2009
Mike C. Click below for your workout:
Friday June 19, 2009
Roster:
Mike, Tracy, Krista, Dana, Sandra and Paul.
Times:
Way to use the shoulders for your clean Mike!
Good form on your Front Squat Sandra.
Way to push Krista and Tracy.
POWER, way to explode on your clean Dana.
15 Deadlifts
12 Hang Cleans
9 Front Squats
6 Push Jerks
View Previous Times:
Friday May 22, 2009
Mike C. Click below for your workout:
Friday June 19, 2009
Roster:
Mike, Tracy, Krista, Dana, Sandra and Paul.
Times:
Way to use the shoulders for your clean Mike!
Good form on your Front Squat Sandra.
Way to push Krista and Tracy.
POWER, way to explode on your clean Dana.
Monday, July 6, 2009
Monday July 06, 2009
4 Rounds
400M Run
50 Squats
View Previous Times.
Wednesday May 20, 2009
Roster:
Mike L., Tracy, Leslie, Krista, Jen, Sandra, Megan, John, Dana and Paul
Times
Megan and Sandra doing 3 rounds of 400M Run, 21 KB, 12 Pullups.
400M Run
50 Squats
View Previous Times.
Wednesday May 20, 2009
Roster:
Mike L., Tracy, Leslie, Krista, Jen, Sandra, Megan, John, Dana and Paul
Times
Megan and Sandra doing 3 rounds of 400M Run, 21 KB, 12 Pullups.
Sunday, July 5, 2009
Saturday, July 4, 2009
Saturday July 04, 2009
"Helen"
3 Rounds
400M Run
21 Kettlebells
12 Pullups
View Previous Times.
Tuesday May 19, 2009
Roster:
Tracy, Leslie, Mike C., Rachel, Jen and Paul.
Jen powering the kettlebell.
Tracy and Rachel doing a previous workout.
Wednesday June 24, 2009
Mike's first crack at the kettlebell.
Paul pushing to get his Patron.
Finishing up to win my Patron. PR'd
3 Rounds
400M Run
21 Kettlebells
12 Pullups
View Previous Times.
Tuesday May 19, 2009
Roster:
Tracy, Leslie, Mike C., Rachel, Jen and Paul.
Jen powering the kettlebell.
Tracy and Rachel doing a previous workout.
Wednesday June 24, 2009
Mike's first crack at the kettlebell.
Paul pushing to get his Patron.
Finishing up to win my Patron. PR'd
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