Happy Halloween!
800M Run
400M Run Backwards
800M Run
400M Run Backwards
There is no class today!
Saturday, October 31, 2009
Friday, October 30, 2009
Thursday, October 29, 2009
Thursday October 29, 2009
10-9-8-7-6-5-4-3-2-1
Deadlifts (Body Weight)
Kettlebells (45/70)
Box Jumps (18"/24")
Roster:
Leslie, Krista, Odilia, Jen, Mike L. and Paul
Deadlifts (Body Weight)
Kettlebells (45/70)
Box Jumps (18"/24")
Roster:
Leslie, Krista, Odilia, Jen, Mike L. and Paul
Times:
Labels:
Box Jumps,
Deadlifts,
Gymnastics,
Kettlebells,
Weights
Wednesday, October 28, 2009
Wednesday October 28, 2009
3 Rounds
500M Row
21 Burpees
400M Run
View Previous Time:
Saturday August 29, 2009
Roster:
Leslie, Krista, Jen, Mike L. and Paul
Times:
500M Row
21 Burpees
400M Run
View Previous Time:
Saturday August 29, 2009
Roster:
Leslie, Krista, Jen, Mike L. and Paul
Times:
Tuesday, October 27, 2009
Monday, October 26, 2009
Monday October 26, 2009
4 Rounds
15 Squat Cleans (65/95)
20 Double Unders (80 Singles)
25 Pushups
Roster:
Leslie, Krista, Odilia, Jen, Mike L. and Paul
Times:
15 Squat Cleans (65/95)
20 Double Unders (80 Singles)
25 Pushups
Roster:
Leslie, Krista, Odilia, Jen, Mike L. and Paul
Times:
Labels:
Gymnastics,
Jumprope,
Metabolic,
Pushups,
Squat Cleans,
Weights
Sunday, October 25, 2009
Sunday, October 25, 2009
3 rounds
500m Row
21 Kettlebell Swings (35#/53#)
12 Push Press (60#/95#)
View previous times:
Thursday July 30, 2009
Roster:
Leslie, Dana, Mike L. and Paul
Times:
500m Row
21 Kettlebell Swings (35#/53#)
12 Push Press (60#/95#)
View previous times:
Thursday July 30, 2009
Roster:
Leslie, Dana, Mike L. and Paul
Times:
Labels:
Kettlebells,
Metabolic,
Push Press,
Row,
Weights
Saturday, October 24, 2009
Friday, October 23, 2009
Friday October 23, 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
View Previous Time:
Monday August 17, 2009
Roster:
Leslie, Jen, Mike L. and Paul
Time:
8 rounds of each of 20 seconds of work and 10 seconds of rest.
Count all reps.
Pullups
Pushups
Situps
Squats
View Previous Time:
Monday August 17, 2009
Roster:
Leslie, Jen, Mike L. and Paul
Time:
Labels:
Gymnastics,
Pullups,
Pushups,
Situps,
Squats
Thursday, October 22, 2009
Thursday, October 22, 2009
5 Rounds
21 SDHP (65/95)
7 Ring Dips
Roster:
Leslie, Krista, Jen and Paul
Times:
21 SDHP (65/95)
7 Ring Dips
Roster:
Leslie, Krista, Jen and Paul
Times:
Wednesday, October 21, 2009
Tuesday, October 20, 2009
Tuesday October 20, 2009
"Nancy"
5 Rounds
15 Overhead Squats
400M Run
View Previous Times:
Saturday September 05, 2009
Roster:
Leslie, Krista, Jen, Mike L., Mike C. and Paul
5 Rounds
15 Overhead Squats
400M Run
View Previous Times:
Saturday September 05, 2009
Roster:
Leslie, Krista, Jen, Mike L., Mike C. and Paul
Times:
Labels:
Metabolic,
Nancy,
Overhead Squats,
Run,
Weights
Monday, October 19, 2009
Monday, October 19, 2009
1000M Row
50 Thrusters (35/45)
30 Pullups
750M Row
30 Thrusters
20 Pullups
500M Row
25 Thrusters
15 Pullups
May substitute Sumo Deadlift High Pulls (35/45) for Rows. Do 10 SDHP for each 100M row.
Thanks to Crossfit Phoenix Fire for the workout.
Roster:
Leslie, Krista, Mike C. and Paul
50 Thrusters (35/45)
30 Pullups
750M Row
30 Thrusters
20 Pullups
500M Row
25 Thrusters
15 Pullups
May substitute Sumo Deadlift High Pulls (35/45) for Rows. Do 10 SDHP for each 100M row.
Thanks to Crossfit Phoenix Fire for the workout.
Roster:
Leslie, Krista, Mike C. and Paul
Times:
Sunday, October 18, 2009
Saturday, October 17, 2009
Friday, October 16, 2009
Friday, October 16, 2009
5 Rounds
15 Deadlifts
12 Hang Cleans
9 Front Squats
6 Push Jerks
View Previous Times:
Tuesday July 07, 2009
Roster:
Leslie, Krista, Dana, Jen, Mike L. and Paul
Times:
15 Deadlifts
12 Hang Cleans
9 Front Squats
6 Push Jerks
View Previous Times:
Tuesday July 07, 2009
Roster:
Leslie, Krista, Dana, Jen, Mike L. and Paul
Times:
Labels:
Cleans,
Deadlifts,
Front Squats,
Jerks,
Weights
Thursday, October 15, 2009
Wednesday, October 14, 2009
Tuesday, October 13, 2009
Tuesday, October 13, 2009
21 18 15 12 9 6
100' Lunges
Pullups
Situps
View Previous Times:
Tuesday September 01, 2009
Roster:
Leslie, Krista, Sandra, Jen, Mike L. and Paul
100' Lunges
Pullups
Situps
View Previous Times:
Tuesday September 01, 2009
Roster:
Leslie, Krista, Sandra, Jen, Mike L. and Paul
Times:
Labels:
Gymnastics,
Lunges,
Metabolic,
Pullups,
Situps
Monday, October 12, 2009
Sunday, October 11, 2009
Sunday October 11, 2009
20 - 15 - 10
400M Run
Deadlifts
Pullups
View Previous Times:
Monday August 24, 2009
Roster:
Leslie, Jen and Paul
400M Run
Deadlifts
Pullups
View Previous Times:
Monday August 24, 2009
Roster:
Leslie, Jen and Paul
Times:
Saturday, October 10, 2009
Saturday October 10, 2009
Cactus Cha Cha 7 Mile Trail Run.
(10K Run + .8 miles)
Set a goal for your time and make it happen.
You should be faster then ever before.
Post Times!
Roster:
Sandra, Jen, Mike C. and Paul
2009 Cactus ChaCha Trail Run Results
This was such a great experience for me. As you all know I have never competed in a race before. I also have not ran over 5 miles. After this 7 mile trail run, it has sold me to do it every year. I encourage all of you that did not participate in the run to do it next year. The best thing was being on trails and not that perfect flat surface. This was the real deal. Hills, washes, rocks, boulders, sand, narrow paths and deer. Not only was it true life, it was not ridiculously long. We train to be good at everything, not just one sport. We can still compete even though we do not train at a long slow pace with no variance in speed. Anything longer can be fun but needs a different training style, which ultimately makes us lack performance in stregnth, flexibility, coordination and ect. What a blast! Great job Sandra, Mike C. and Jen.
Times:
(10K Run + .8 miles)
Set a goal for your time and make it happen.
You should be faster then ever before.
Post Times!
Roster:
Sandra, Jen, Mike C. and Paul
2009 Cactus ChaCha Trail Run Results
This was such a great experience for me. As you all know I have never competed in a race before. I also have not ran over 5 miles. After this 7 mile trail run, it has sold me to do it every year. I encourage all of you that did not participate in the run to do it next year. The best thing was being on trails and not that perfect flat surface. This was the real deal. Hills, washes, rocks, boulders, sand, narrow paths and deer. Not only was it true life, it was not ridiculously long. We train to be good at everything, not just one sport. We can still compete even though we do not train at a long slow pace with no variance in speed. Anything longer can be fun but needs a different training style, which ultimately makes us lack performance in stregnth, flexibility, coordination and ect. What a blast! Great job Sandra, Mike C. and Jen.
Times:
Friday, October 9, 2009
Thursday, October 8, 2009
Wednesday, October 7, 2009
Wednesday, October 7, 2009
400M Run
25 Squat Cleans (60/95)
25 Double Unders/100 Singles
25 Knees 2 Elbows
25 Burpees
100' Overhead (weighted) Lunge (15/25)
Roster:
Leslie, Jen, Mike L. and Paul
Times:
25 Squat Cleans (60/95)
25 Double Unders/100 Singles
25 Knees 2 Elbows
25 Burpees
100' Overhead (weighted) Lunge (15/25)
Roster:
Leslie, Jen, Mike L. and Paul
Times:
Labels:
Burpees,
Gymnastics,
Jumprope,
Knees to Elbows,
Lunges,
Metabolic,
Squat Cleans,
Weights
Tuesday, October 6, 2009
Monday, October 5, 2009
Sunday, October 4, 2009
Sunday October 04, 2009
20 - 15 - 10
100' Lunge
Wallballs
Pushups
Box Jumps (Step Ups)
Finish with 100' Lunge
View Previous Times:
Monday July 13, 2009
Roster:
Leslie, Jen, Jenna and Paul
Times:
100' Lunge
Wallballs
Pushups
Box Jumps (Step Ups)
Finish with 100' Lunge
View Previous Times:
Monday July 13, 2009
Roster:
Leslie, Jen, Jenna and Paul
Times:
Saturday, October 3, 2009
Friday, October 2, 2009
Friday October 02, 2009
No Workout
20 - 15 - 10
100' Lunges
Wallballs
Pushups
Box Jumps (Step Ups)
Finish with 100' Lunge
View Previous Times:
Monday July 13, 2009
Roster:
Jen and Paul
20 - 15 - 10
100' Lunges
Wallballs
Pushups
Box Jumps (Step Ups)
Finish with 100' Lunge
View Previous Times:
Monday July 13, 2009
Roster:
Jen and Paul
Thursday, October 1, 2009
Thursday, October 1, 2009
25 Double Unders (100 Singles)
400M Run
25 Burpees
400M Run
25 Kettlebells
100' Lunges
25 Squats
400M Run
25 Situps
400M Run
25 Double Unders (100 Singles)
Roster:
Leslie, Krista, Dana, Sandra, Mike L., Mike C. and Paul
400M Run
25 Burpees
400M Run
25 Kettlebells
100' Lunges
25 Squats
400M Run
25 Situps
400M Run
25 Double Unders (100 Singles)
Roster:
Leslie, Krista, Dana, Sandra, Mike L., Mike C. and Paul
Times:
Labels:
Burpees,
Gymnastics,
Jumprope,
Kettlebells,
Lunges,
Metabolic,
Situps,
Squats,
Weights
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