Monday, August 31, 2009

Sunday, August 30, 2009

Sunday August 30, 2009

Do a 10 mile Bike ride,
on your own.

Saturday, August 29, 2009

Saturday August 29, 2009

3 Rounds
500M Row
21 Burpees
400M Run

This is a similar workout to 50 SDHP, 21 Burpees and 400M Run. I am curious how close the times will be.

Previous Times for Similar Workout:
Thursday August 06, 2009

Roster:
Tracy, Leslie, Krista, Dana, Sandra, Jen, Mike l., Mike C., John and Paul

Times:



Friday, August 28, 2009

Thursday, August 27, 2009

Thursday August 27, 2009

7 Rounds
5 Thrusters
7 Hang Cleans
9 SDHP

Use the same weight for all exercises.
Prescribed weight is: Female = 65 lbs. Male = 95 lbs.
Use weight you have been using.

See previous times:
Monday June 30, 2009

Roster:
Tracy, Leslie, Krista, Dana, Jen, Mike l., Mike C. and Paul
Times:

Wednesday, August 26, 2009

Wednesday August 26, 2009

400M Run
50 Double Unders (150 Singles)
50 Situps
40 Double Unders (120 Singles)
40 Situps
30 Double Unders (90 Singles)
30 Situps
20 Double Unders (60 Singles)
20 Situps
10 Double Unders (30 Singles)
10 Situps
400M Run

Previous Times:
Wednesday June 24, 2009

Roster:
Tracy, Leslie, Krista, Mike L., Mike C, Jen and Paul

Times:

Tuesday, August 25, 2009

Monday, August 24, 2009

Monday August 24, 2009

20 - 15 - 10
400M Run
Deadlifts
Pullups

Ultimately we want to shoot for bodyweight deadlifts. Use weight that you feel comfortable with but not easy.

See Previous Times:
Wednesday June 10, 2009

Roster:
Tracy, Leslie, Sandra, Dana, Krista, Mike l., Mike C., Jen and Paul
Times:

Sunday, August 23, 2009

Sunday August 23, 2009

150 Wallballs

Roster:
Tracy, Leslie, Krista, Mike L., Mike C., Tom and Paul

Times:



Saturday, August 22, 2009

Friday, August 21, 2009

Friday August 21, 2009

7 Rounds
7 Thrusters
7 Pullups
7 Burpees

Thruster weight: RX'D weight is 75 lbs for Male and 53 lbs for Female. This is approximately 20% less weight for most other Thruster workouts. So when picking your weight you can stay at where you have been (up to 53 lbs) or reduce your weight by the same ratio (20%) for the weight used. Example: If you use 50 lbs for for a workout that has a RX'D weight of 65 lbs. (most thruster workouts) then 50 lbs minus 20% equals 40 lbs. You would then use 40 pounds for your workout, but nothing less. For male: If you use 65 lbs. then your ratioed weight to use is 52 lbs.

Roster:
Tracy, Leslie, Dana, Krista, Mike C. and Paul

Times:

Thursday, August 20, 2009

Thursday August 20, 2009

Max Reps:
2.5 Minutes Situps
2.5 Minutes Singles
2 Minutes Situps
2 Minutes Singles
1.5 Minutes Situps
1.5 Minutes Singles
1 Minutes Situps
1 Minute Singles
.5 Minutes Situps
.5 Minutes Singles

Practice Double Unders

Roster:
Tracy, Leslie, Dana, Sandra and Paul

Times:

Wednesday, August 19, 2009

Wednesday August 19, 2009

REST DAY

I am runing into a slight problem. As the kids are in school and sports are approaching, I need to make sure that I not only spend time with the kids but have them active in sports as they have in the past. (Good example: Jenna came in second last year in the triathalon and she was too yound (4 yrs old) to even enter. She competed in the 5 - 6 year old group) With this issue in mind it will be tough to do workouts in the evening. I have much time in the mornings to afternoon, but understand most of you will not be able to make it due to work.

I am so proud of everybody and want everybody to continue on the path they are on, therefore I would like some feedback and sugestions that would make staying active and continuing your program while allowing myself to focus some time on the kids.

One thing I will keep going is the website. I also can and will have available the equipment to use if time permits. I always am doing a workout at home and anyone is able to join. As I have mentioned before, A nice gym or facility would be ideal. I also think that if there is enough people behind to back it, we can get the Starpoint on board and provide space somehow. This will have to take some of our brain power and connections. I believe the Resisdent's club will have more of a showing and interest in this then what they have now.

So please if there is any ideas or thoughts please let me know.

Tuesday, August 18, 2009

Tuesday August 18, 2009

400M Run
15 Thrusters
150 Singles
12 Thrusters
120 Singles
9 Thrusters
90 Singles
6 Thrusters
60 Singles
3 Thrusters
30 Singles
400M Run

Roster:
Krista, Sandra, Mike C. and Paul

Times:
Nice Thrusters Sandra!
Great Extension.

Monday, August 17, 2009

Monday August 17, 2009

With a continuous clock do:
8 rounds of each of 20 seconds of work and 10 seconds of rest.
Count all reps.

Pullups
Pushups
Situps
Squats

Roster:
Leslie, Krista, Dana, Sandra, Mike l., Mike C., Josh, Jen and Paul
Times:

Sunday, August 16, 2009

Saturday, August 15, 2009

Saturday August 15, 2009

"Grace"

30 Clean and Jerks
Then,
5K Run

Roster:
Tracy, Leslie, Dana, Jen, Mike L. and Paul


Times:

Friday, August 14, 2009

Friday August 14, 2009

800M Run
Then,
20 - 15 - 10
Wallballs
Burpees

Roster:
Tracy, Leslie, Krista, Sandra, Dana, Mike C., Jen and Paul


Times:


Thursday, August 13, 2009

Wednesday, August 12, 2009

Wednesday August 12, 2009

"Fight Gone Bad"

3 X's 5 minute rounds with a 1 minute rest of

1 minute at each station

Wallballs (14/20)
SDHP (45/75)
Box Jumps (20")
Push Press (45/75)
Row (calories)

Count total reps and calories on row for total score.

Roster:
Tracy, Leslie, Krista, Rachel, Mike L., Mike C, Jen and Paul
Times:

Tuesday, August 11, 2009

Tuesday August 11, 2009

For 20 Minutes,
On the minute every minute do:
3 Burpees
Max Rep Deadlifts

Roster:
Tracy, Leslie, Mike C., Krista, Dana, Jen and Paul

Pray for Captain Rezzoniko, a sister co-worker who is in critical condition after responding to a fire.

http://www.abc15.com/content/news/phoenixmetro/central/story/Phoenix-FD-11-vehicle-crash-injures-fire-crew-10/AdBUMNgXqk2CvHxXGmHFgA.cspx

Times:

Monday, August 10, 2009

Monday August 10, 2009

REST DAY

I am considering another workout slot in the mornings at 10:00 AM. This time would work best for me but understand many people can not workout until the evenings. The only issue I have is if I do this, I would like to know which persons would come at what time and also know that I would have at least 2 persons for each workout. Please let me know who and what time each of you would come. Also the weekends would be still set for 1 workout time in the morning only.

I am currently thinking of more flexibility. As of right now and when I started this program, I wanted a limited number of motivated people (8 - 10) and provide them with the tools to accomplish the goals of this program. It seems to me that there can be and is several more interested people. As for now I want to purchase 1 more Rower, 6 - 8 boxes, a few more kettlebells or dumbells, 1 more bar and 1 more pullup bar. I would also like to get some matting as well. The point is we still will get what we want and need from the workout sessions but need to improvise. This is OK, especially to keep costs low.

My question to all of you is what is your goals and what do you want when you come to work out? It seems that most want to workout and go home within one hour. This is perfect but if you want any individual advice I want you know know I am here. Also I would love to have a small BOX (building, gym or even detached RV garage) that we can make a gym out of, only. I have thought of purchasing a custom lot and building a ome with a separate RV garage to allow in and out entry for those who want to come and get their workout in. But this would force us to sell this home which we really love. My issue is I think this can be huge up here in Estrella. I also want to provide a place to do the workouts with all the equipment and allow for 8 hours of open gym a day. How can we accomplish this? I need all your advice. I have my Certification in CrossFit and would like to be an affiliate which would allow for a mass influx of interested people. Does anyone have any idea's? All we would need is a 700 - 1000 square foot facility. My garage is 500 square feet if everything is removed. This is to the step up at the rear of the garage. A 750 sq ft place would allow for pullup bar system, a couple ropes, 5 rowers (that can be folded and stored, 10 ring attachments weights, boxes and storage with still allowing 10 people to workout at the same time. Many gyms are this size and have 50 members. We would need approximately 30 paying members at $150 each. This would be $4500 a month. We can employ a student or someone up here to keep the gym open for 8 hours a day at 20 days a month. This would be about $1280.

It is absolutely a real goal and adventure. As I have stated before I am not looking to make money, but the opportunity to provide something to a community that will be a big hit and success. Does anybody have ideas? Is anybody in on a joint venture to make this happen? I truly believe it will get big and we can ultimately have 50 + members, a paid position for someone and all the equipment and space needed to provide a great resource to us.

The cost of 1 employee at 40 hours a week, my certs, insurance, affiliate and website would be approx. $20,000 a year. At 30 people at $150 a month would create $54,000. This would give us about $2800 a month for rent and equipment. Give your thoughts.

Thanks.

Sunday, August 9, 2009

Sunday August 09, 2009

AMRAP in 20 Minutes
5 Pushups
7 Box Jumps
9 WallBalls

Roster:
Leslie, Mike L., Jen and Paul

Saturday, August 8, 2009

Saturday August 08, 2009

"Nicole"

AMRAP in 20 Minutes
400M Run
Max Rep Pullups

Roster:
Tracy, Leslie, Mike L., Jen and Paul

Times:

Friday, August 7, 2009

Thursday, August 6, 2009

Thursday August 06, 2009

3 Rounds
50 SDHP
21 Burpees
400M Run

See Previous Times:
Saturday May 23, 2009

Roster:
Leslie, Tracy, Krista, Dana, Sandra, Jen, Mike L., Mike C. and Paul

Times:

Excellent work everyone!
How many "uhhhhs" do you see?

Wednesday, August 5, 2009

Wednesday August 05, 2009

150 Kettlebells

Any time you stop swinging = 200M Sprint

See Previous Times:
Sunday June 07, 2009

Roster:
Tracy, Leslie, Krista, Dana, Mike C., Jen, Josh and Paul
Times:
Nice Shirt Jen!

Tuesday, August 4, 2009

Tuesday August 04, 2009

REST DAY

Wallball!

Holding the wallball close to your chest, start in the squating position.

Explode up from the squating position and begin to extend the arms completely throwing ball up to your target.

Extend arms fully thrusting yourself upward for maximum power.

Catch ball as it comes back from the wall, going back into the squating position.
This is 1 rep.

Monday, August 3, 2009

Monday August 03, 2009

4 Rounds
400M Run
30 Wallballs
30 Box Jumps

View Previous Times:
Tuesday May 28, 2009

This was one of our first workouts. The only difference is we only did 15 Wallballs and 15 Box Jumps each round. Also this workout is supposed to be 5 Rounds. We are slowly getting there!

Roster:
Leslie, Mike L., Mike C., Dana, John and Paul
Times:
Terry getting off his feet to hit above 10 feet.
Great Job Terry.

Sunday, August 2, 2009

Sunday, August 02, 2009

4 Rounds
400M Run
75 Jumprope
10 Ring Dips

Roster:
Tracy, Leslie, Sandra, Dana and Mike C.

Ring Dips!

Start fully extended at the top with a tight core.

Lower yourself keeping core tight and chest out.

Dip to the bottom until your upper arms are parallel with the ground and extend upward fully.
This is one Ring Dip.

Saturday, August 1, 2009