Saturday October 31, 2009

Happy Halloween!

800M Run
400M Run Backwards
800M Run
400M Run Backwards

There is no class today!

Friday October 30, 2009

REST DAY

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

Times:

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:

Tuesday October 27, 2009

REST DAY

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:

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:

Saturday October 24, 2009

REST DAY

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:

Thursday, October 22, 2009

5 Rounds
21 SDHP (65/95)
7 Ring Dips

Roster:
Leslie, Krista, Jen and Paul

Times:

Wednesday October 21, 2009

REST DAY

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

Times:

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

Times:

Sunday October 18, 2009

REST DAY

Saturday October 17, 2009

100 Burpees

View Previous Times:
Friday May 29, 2009

No Class Today.
Soccer games and Jenna's Birthday.

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:

Thursday October 15, 2009

REST DAY

Wednesday October 14, 2009

Make Up Day.
Pick a previous workout and do on your own.

No Class Today.

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

Times:

Monday October 12, 2009

REST DAY

Sunday October 11, 2009

20 - 15 - 10
400M Run
Deadlifts
Pullups

View Previous Times:
Monday August 24, 2009

Roster:
Leslie, Jen and Paul

Times:

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:

Friday October 09, 2009

REST DAY

Thursday October 08, 2009

4 Rounds
500M Row
25 Box Jumps (18/24)
400M Run

Roster:
Leslie and Paul

Times:

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:

Tuesday October 06, 2009

REST DAY

Monday October 05, 2009

21-18-15-12-9-6-3
Power Cleans (95/60)
Pushups
Situps

Roster:
Leslie, Jen, Mike C. and Paul

Times:

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:

Saturday October 03, 2009

REST DAY

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

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

Times: