Wednesday, September 30, 2009
Tuesday, September 29, 2009
Tuesday September 29, 2009
50 Pullups
400M Run
21 Thrusters
800M Run
21 Thrusters
400M Run
50 Pullups
Roster:
Leslie, Krista, Dana, Jen, Mike L., John and Paul
Times:
400M Run
21 Thrusters
800M Run
21 Thrusters
400M Run
50 Pullups
Roster:
Leslie, Krista, Dana, Jen, Mike L., John and Paul
Times:
Monday, September 28, 2009
Monday September 28, 2009
10 Squat Cleans
50 Situps
8 Squat Cleans
40 Situps
6 Squat Cleans
30 Situps
4 Squat Cleans
20 Situps
2 Squat Cleans
10 Situps
Practice Double Unders
Roster:
Dana, Leslie, Krista, Jen, Mike C. and Paul
50 Situps
8 Squat Cleans
40 Situps
6 Squat Cleans
30 Situps
4 Squat Cleans
20 Situps
2 Squat Cleans
10 Situps
Practice Double Unders
Roster:
Dana, Leslie, Krista, Jen, Mike C. and Paul
Times:
Sunday, September 27, 2009
Saturday, September 26, 2009
Saturday September 26, 2009
No Class Today.
Jenna has a Triathalon.
"Well as a proud father I want to cry. Jenna did so well and she learned a great thing today. NEVER GIVE UP AND ALWAYS FINISH. Jenna ran hard and was in 7th place overall after the run. During the transition to bike she came out in 3rd. By the time she turned on the sidewalk on the lake, she was in 1st place. At about a third way around the lake she was a good 300 feet in front when her chain fell off. I put it back on and she took off. She had caught back up to the leader when her chain fell off again. I put it back on and within 100 feet it fell off again. It wouldn't go back on this time. I tried and tried and she was just going to run with the bike to finish, when I finally was able to get it back on. She then rode very slowly to make it in. She jumped into the pool and through the finish line. She did it. Although she wanted 1st overall and on a pace of about 11:00 minutes she learned she is to work hard and finish however she can. I am proud of her."
Make up a workout that includes Biking, Running and Swimming and time yourself.
Try to do all 3 and if you can't, do 2 of these and between the 2 exercises do a body weight exercise (gymnastics). Post workout and times. Make it a 30 - 60 minute workout (continuous).
Ex. - Run 2 Miles, Bike 5 Miles and Swim 400M.
Ex. - Run 2 Miles, do 50 Pushups and 50 Situps and Bike 5 Miles.
Ex. - Run 1 Mile, do 100 Box Jumps and Bike 3 Miles.
Jenna has a Triathalon.
"Well as a proud father I want to cry. Jenna did so well and she learned a great thing today. NEVER GIVE UP AND ALWAYS FINISH. Jenna ran hard and was in 7th place overall after the run. During the transition to bike she came out in 3rd. By the time she turned on the sidewalk on the lake, she was in 1st place. At about a third way around the lake she was a good 300 feet in front when her chain fell off. I put it back on and she took off. She had caught back up to the leader when her chain fell off again. I put it back on and within 100 feet it fell off again. It wouldn't go back on this time. I tried and tried and she was just going to run with the bike to finish, when I finally was able to get it back on. She then rode very slowly to make it in. She jumped into the pool and through the finish line. She did it. Although she wanted 1st overall and on a pace of about 11:00 minutes she learned she is to work hard and finish however she can. I am proud of her."
Make up a workout that includes Biking, Running and Swimming and time yourself.
Try to do all 3 and if you can't, do 2 of these and between the 2 exercises do a body weight exercise (gymnastics). Post workout and times. Make it a 30 - 60 minute workout (continuous).
Ex. - Run 2 Miles, Bike 5 Miles and Swim 400M.
Ex. - Run 2 Miles, do 50 Pushups and 50 Situps and Bike 5 Miles.
Ex. - Run 1 Mile, do 100 Box Jumps and Bike 3 Miles.
Friday, September 25, 2009
Friday September 25, 2009
20 - 15 - 10
200M Run (Sprint)
Kettlebells
Burpees
Situps
Finish with a 200M Run
See Previous Times:
Thursday July 9, 2009
Friday July 10, 2009
Roster:
Leslie, Krista, Dana, Jen, Mike C. and Paul
Times:
200M Run (Sprint)
Kettlebells
Burpees
Situps
Finish with a 200M Run
See Previous Times:
Thursday July 9, 2009
Friday July 10, 2009
Roster:
Leslie, Krista, Dana, Jen, Mike C. and Paul
Times:
Thursday, September 24, 2009
Wednesday, September 23, 2009
Wednesday September 23, 2009
200M Run, 10 Deadlifts
200M Run, 9 Deadlifts
200M Run, 8 Deadlifts
200M Run, 7 Full Cleans
200M Run, 6 Full Cleans
200M Run, 5 Full Cleans
200M Run, 4 Clean and Jerks
200M Run, 3 Clean and Jerks
200M Run, 2 Clean and Jerks
200M Run, 1 Overhead Squat (or Front Squat)
Try to use 1/2 - 3/4 of Body Weight.
View Previous Workout:
Wednesday July 15, 2009
Roster:
Leslie, Krista, Mike L., Mike C., Jen and Paul
200M Run, 9 Deadlifts
200M Run, 8 Deadlifts
200M Run, 7 Full Cleans
200M Run, 6 Full Cleans
200M Run, 5 Full Cleans
200M Run, 4 Clean and Jerks
200M Run, 3 Clean and Jerks
200M Run, 2 Clean and Jerks
200M Run, 1 Overhead Squat (or Front Squat)
Try to use 1/2 - 3/4 of Body Weight.
View Previous Workout:
Wednesday July 15, 2009
Roster:
Leslie, Krista, Mike L., Mike C., Jen and Paul
Times:
Paul's first attempt at heavy OHS. 140 lbs. 3 times.
Tuesday, September 22, 2009
Tuesday September 22, 2009
5 Rounds
20 Thrusters (45/75)
60 Singles (20 Double Unders)
View Previous Times:
Saturday June 13, 2009
Roster:
Leslie, Krista, Dana, Jen, Sandra, John, Mike L., Tom, Barry and Paul
Everyone did awesome!
Times:
Nice Job Mike.
The Kids are in AWE....
20 Thrusters (45/75)
60 Singles (20 Double Unders)
View Previous Times:
Saturday June 13, 2009
Roster:
Leslie, Krista, Dana, Jen, Sandra, John, Mike L., Tom, Barry and Paul
Everyone did awesome!
Times:
Nice Job Mike.
The Kids are in AWE....
Monday, September 21, 2009
Sunday, September 20, 2009
Sunday September 20, 2009
AMRAP in 15 Minutes (20 minutes)
100' Weighted DB Lunges (25/35)
25 Double Unders (75 Singles)
10 Ring Dips
View Previous Times:
Monday May 25, 2009
Roster:
Leslie, Jen, Mike l. and Paul
100' Weighted DB Lunges (25/35)
25 Double Unders (75 Singles)
10 Ring Dips
View Previous Times:
Monday May 25, 2009
Roster:
Leslie, Jen, Mike l. and Paul
Saturday, September 19, 2009
Saturday, September 19, 2009
No class today.
Choose a workout from the past on the website that you will be able to do on your own. Post your workout and times to comments.
Choose a workout from the past on the website that you will be able to do on your own. Post your workout and times to comments.
Friday, September 18, 2009
Thursday, September 17, 2009
Thursday, September 17, 2009
4 Rounds
10 Thrusters (75 lbs./45 lbs.)
10 Burpees
10 SDHP (75 lbs./45 lbs.)
Then, a 1 Mile Run
View Previous Times:
Friday July 03, 2009
Roster:
Leslie, Krista, Sandra, Dana, Jen, Mike L., Mike C. and Paul
Times:
10 Thrusters (75 lbs./45 lbs.)
10 Burpees
10 SDHP (75 lbs./45 lbs.)
Then, a 1 Mile Run
View Previous Times:
Friday July 03, 2009
Roster:
Leslie, Krista, Sandra, Dana, Jen, Mike L., Mike C. and Paul
Times:
Wednesday, September 16, 2009
Wednesday September 16, 2009
4 Rounds
400m run
50 squats
View previous times:
Monday July 06, 2009
Jenna did her own workout today.
2 Rounds
100M Row
5 Burpees
100M Run
400m run
50 squats
View previous times:
Monday July 06, 2009
Jenna did her own workout today.
2 Rounds
100M Row
5 Burpees
100M Run
Tuesday, September 15, 2009
Monday, September 14, 2009
Monday September 14, 2009
5 Rounds
15 Kettlebells (35/55)
15 Wallballs (12/20)
200M Run (Sprint)
View Previous Times:
Wednesday June 03, 2009
Roster:
Leslie, Krista, Jen, Mike L., Mike C. and Paul
Times:
Thanks to Crossfit Phoenix for the video.
15 Kettlebells (35/55)
15 Wallballs (12/20)
200M Run (Sprint)
View Previous Times:
Wednesday June 03, 2009
Roster:
Leslie, Krista, Jen, Mike L., Mike C. and Paul
Times:
Thanks to Crossfit Phoenix for the video.
Sunday, September 13, 2009
Sunday Septeber 13, 2009
21 - 15 - 9
Squat Cleans
Knees to Elbows
"2 New Exercises"
Roster:
Leslie, Dana, Mike L., Mike C., Jen and Paul
Squat Cleans
Knees to Elbows
"2 New Exercises"
Roster:
Leslie, Dana, Mike L., Mike C., Jen and Paul
Times:
Saturday, September 12, 2009
Friday, September 11, 2009
Friday September 11, 2009
10 Deadlifts, 200M Run
9 Deadlifts, 200M Run
8 Deadlifts, 200M Run
7 Deadlifts, 200M Run
6 Deadlifts, 200M Run
5 Deadlifts, 200M Run
4 Deadlifts, 200M Run
3 Deadlifts, 200M Run
2 Deadlifts, 200M Run
1 Deadlift, 200M Run
See Previous Times:
Wednesday July 01, 2009
Roster:
Leslie, Krista, Jen, Dana, Mike L., Mike C. and Paul
9 Deadlifts, 200M Run
8 Deadlifts, 200M Run
7 Deadlifts, 200M Run
6 Deadlifts, 200M Run
5 Deadlifts, 200M Run
4 Deadlifts, 200M Run
3 Deadlifts, 200M Run
2 Deadlifts, 200M Run
1 Deadlift, 200M Run
See Previous Times:
Wednesday July 01, 2009
Roster:
Leslie, Krista, Jen, Dana, Mike L., Mike C. and Paul
Times:
Wednesday, September 9, 2009
Thursday September 10, 2009
1000M Row
21 Thrusters
21 Pullups
750M Row
15 Thrusters
15 Pullups
500M Row
9 Thrusters
9 Pullups
Roster:
Sandra, Dana, Jen, Leslie, Krista and Paul
Tracy is having surgery today. Lets all wish her a speedy and painless recovery. We will miss you and hope you return soon.
Times:
21 Thrusters
21 Pullups
750M Row
15 Thrusters
15 Pullups
500M Row
9 Thrusters
9 Pullups
Roster:
Sandra, Dana, Jen, Leslie, Krista and Paul
Tracy is having surgery today. Lets all wish her a speedy and painless recovery. We will miss you and hope you return soon.
Times:
Tuesday, September 8, 2009
Monday, September 7, 2009
Monday, September 7, 2009
5 Rounds
20 Kettlebells
20 Burpees
20 Situps
Roster:
Tracy, Leslie, Krista, Dana, Mike and Paul
20 Kettlebells
20 Burpees
20 Situps
Roster:
Tracy, Leslie, Krista, Dana, Mike and Paul
View Similar Workout:
Thursday July 09, 2009 or Friday July 10, 2009
This workout was less then half of today with 2 X 200M run's (approx. 2 min)
Times:
Sunday, September 6, 2009
Saturday, September 5, 2009
Saturday September 05, 2009
"Nancy"
5 Rounds
15 Overhead Squats
400M Run
Try to use just the bar on this one.
Roster:
Tracy, Leslie, Mike C., Jen and Paul
5 Rounds
15 Overhead Squats
400M Run
Try to use just the bar on this one.
Roster:
Tracy, Leslie, Mike C., Jen and Paul
Times:
Friday, September 4, 2009
Friday, September 04, 2009
"Helen"
3 rounds
400 meter run
21 kettlebell swings
12 Pullups
View previous times
Saturday, July 4, 2009
Roster:
Tracy, Krista, Dana, Sandra, Jen, Mike C. and Paul
Times:
3 rounds
400 meter run
21 kettlebell swings
12 Pullups
View previous times
Saturday, July 4, 2009
Roster:
Tracy, Krista, Dana, Sandra, Jen, Mike C. and Paul
Times:
Thursday, September 3, 2009
Wednesday, September 2, 2009
Wednesday September 02, 2009
45 Thrusters
45 Burpees
Break this up any way you want to.
Roster:
45 Burpees
Break this up any way you want to.
Roster:
Leslie, Krista, Mike L., Jen and Paul
Times:
Tuesday, September 1, 2009
Tuesday September 01, 2009
21 18 15 12 9 6
100' Lunges
Pullups
Situps
See Previous Times:
Sunday May 31, 2009
Roster:
Tracy, Dana, Jen, John, Leslie, Krista, Sandra, Mike L., Mike C. and Paul
100' Lunges
Pullups
Situps
See Previous Times:
Sunday May 31, 2009
Roster:
Tracy, Dana, Jen, John, Leslie, Krista, Sandra, Mike L., Mike C. and Paul
Times:
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