3 Rounds
15 Thrusters (60#/95#)
30 Situps
View Previous Times:
Sunday July 04, 2010
Friday, December 31, 2010
Thursday, December 30, 2010
Wednesday, December 29, 2010
Wednesday December 29, 2010
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
View Previous Times:
Thursday July 01, 2010
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
View Previous Times:
Thursday July 01, 2010
Tuesday, December 28, 2010
Tuesday December 28, 2010
For time:
1.25 mile run (around North Lake)
25 Pushups
25 Burpees
25 Squats
25 Situps
You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.
View Previous Times:
Saturday July 10, 2010
1.25 mile run (around North Lake)
25 Pushups
25 Burpees
25 Squats
25 Situps
You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.
View Previous Times:
Saturday July 10, 2010
Monday, December 27, 2010
Sunday, December 26, 2010
Saturday, December 25, 2010
Friday, December 24, 2010
Thursday, December 23, 2010
Thursday December 23, 2010
12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)
Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.
View Previous Times:
Thursday December 24, 2009
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)
Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.
View Previous Times:
Thursday December 24, 2009
Times:
Wednesday, December 22, 2010
Tuesday, December 21, 2010
Monday, December 20, 2010
Monday December 20, 2010
3 Rounds
20 Box Jumps (20"/24")
20 Kettlebells (35#/53#)
20 Thrusters (45#/75#)
200M Sandbag Run (25#/40#)
20 Box Jumps (20"/24")
20 Kettlebells (35#/53#)
20 Thrusters (45#/75#)
200M Sandbag Run (25#/40#)
Times:
Sunday, December 19, 2010
Sunday December 19, 2010
1 Mile Run
Rest 3 Minutes
1200M Run
Rest 2 Minutes
800M Run
Rest 1 Minute
400M Run
Time each run!
Rest 3 Minutes
1200M Run
Rest 2 Minutes
800M Run
Rest 1 Minute
400M Run
Time each run!
Saturday, December 18, 2010
Friday, December 17, 2010
Thursday, December 16, 2010
Wednesday, December 15, 2010
Tuesday, December 14, 2010
Monday, December 13, 2010
Monday December 13, 2010
5 Rounds
50 Jump and touch (12"/18")
40 Squats
30 Situps
20 Pushups
10 Pullups
Note: For "jump and touch" measure 12 or 18 inches above your normal reach. Place tape on a wall or hang something from ceiling at this height to jump and touch.
50 Jump and touch (12"/18")
40 Squats
30 Situps
20 Pushups
10 Pullups
Note: For "jump and touch" measure 12 or 18 inches above your normal reach. Place tape on a wall or hang something from ceiling at this height to jump and touch.
Sunday, December 12, 2010
Saturday, December 11, 2010
Saturday December 11, 2010
4 Rounds
20 Back Squats (85#/135#)
10 Box Jumps (24"/30")
50 Double Unders (150 Singles)
We are now doing 3X's for sub
20 Back Squats (85#/135#)
10 Box Jumps (24"/30")
50 Double Unders (150 Singles)
We are now doing 3X's for sub
Friday, December 10, 2010
Thursday, December 9, 2010
Wednesday, December 8, 2010
Tuesday, December 7, 2010
Tuesday December 07, 2010
30 Box Jumps (20"/24")
30 Push press/jerk (85#/135#)
200m Sandbag Run (25#/40#)
20 Box Jumps
20 Push press/jerk
400m Sandbag Run
10 Box Jumps
10 Push press/jerk
600m Sandbag Run
30 Push press/jerk (85#/135#)
200m Sandbag Run (25#/40#)
20 Box Jumps
20 Push press/jerk
400m Sandbag Run
10 Box Jumps
10 Push press/jerk
600m Sandbag Run
Monday, December 6, 2010
Sunday, December 5, 2010
Saturday, December 4, 2010
Saturday December 04, 2010
5 Rounds
500m Row
7 Thrusters (85/135#)
Add 20-30% of normal thruster weight
View previous times: January 30, 2010
500m Row
7 Thrusters (85/135#)
Add 20-30% of normal thruster weight
View previous times: January 30, 2010
Friday, December 3, 2010
Thursday, December 2, 2010
Wednesday, December 1, 2010
Tuesday, November 30, 2010
Monday, November 29, 2010
Sunday, November 28, 2010
Sunday November 28, 2010
AMRAP in 10 minutes
6 Squat Cleans (125/75#)
12 Pullups
24 Double Unders * (72 Singles - 96 Singles)
View Previous Times:
Friday August 06, 2010
*Sorry I meant to tell you to multiply DU's by 3 instead of 4 to allow for higher intensity.
6 Squat Cleans (125/75#)
12 Pullups
24 Double Unders * (72 Singles - 96 Singles)
View Previous Times:
Friday August 06, 2010
*Sorry I meant to tell you to multiply DU's by 3 instead of 4 to allow for higher intensity.
Saturday, November 27, 2010
Friday, November 26, 2010
Thursday, November 25, 2010
Thursday November 25, 2010
HAPPY THANKSGIVING!
"Nancy"
5 Rounds
400m Run
15 Overhead Squats (60/95#)
View Previous times: Sunday April 18, 2010
"Nancy"
5 Rounds
400m Run
15 Overhead Squats (60/95#)
View Previous times: Sunday April 18, 2010
Wednesday, November 24, 2010
Tuesday, November 23, 2010
Tuesday November 23, 2010
500M Row
Max Rep Clean and Jerks (80#/135#)
400M Run
Finish at 10 Minutes
Penalty for finishing 10 Seconds or more too fast or too slow = 30 Burpees
It works like this: Row 500M and get all the C&J possible until you have to start your run.
For example if it takes 2 minutes to Row and think it will take 2 minutes to run, then there is only 6 minutes to do Max C&J (between minutes 2 and 8). Another approach would be to want 40 total C&J and at 8 minutes have only 38, therefore doing 2 more (may only give 1:30 left to run) having less time to complete the run in 10 minutes. Enjoy and have fun.
Max Rep Clean and Jerks (80#/135#)
400M Run
Finish at 10 Minutes
Penalty for finishing 10 Seconds or more too fast or too slow = 30 Burpees
It works like this: Row 500M and get all the C&J possible until you have to start your run.
For example if it takes 2 minutes to Row and think it will take 2 minutes to run, then there is only 6 minutes to do Max C&J (between minutes 2 and 8). Another approach would be to want 40 total C&J and at 8 minutes have only 38, therefore doing 2 more (may only give 1:30 left to run) having less time to complete the run in 10 minutes. Enjoy and have fun.
Monday, November 22, 2010
Monday November 22, 2010
7 Rounds
5 HSPU
10 Deadlifts (110/185#)
10 Pullups
20 Double Unders (80 singles)
5 HSPU
10 Deadlifts (110/185#)
10 Pullups
20 Double Unders (80 singles)
Sunday, November 21, 2010
Saturday, November 20, 2010
Saturday November 20, 2010
AMRAP in 10 Minutes*
10 Thrusters (45#/75#)
5 Burpees
*If you do not get 10 rounds, keep going until you do and post both how many round in 10 minutes as well as your final time for 10 rounds.
10 Thrusters (45#/75#)
5 Burpees
*If you do not get 10 rounds, keep going until you do and post both how many round in 10 minutes as well as your final time for 10 rounds.
Friday, November 19, 2010
Thursday, November 18, 2010
Wednesday, November 17, 2010
Wednesday November 17, 2010
AMRAP in 10 Minutes
10 Jumping Squats
10 Mountain Climbers
10 Pushups
10 Situps
10 Jumping Squats
10 Mountain Climbers
10 Pushups
10 Situps
Tuesday, November 16, 2010
Tuesday November 16, 2010
21-15-9
L. Arm KB Snatch (35#/53#)
R. Arm KB Snatch (35#/53#)
Pullups
If you do not have a KB use a Dumbbell
L. Arm KB Snatch (35#/53#)
R. Arm KB Snatch (35#/53#)
Pullups
If you do not have a KB use a Dumbbell
Monday, November 15, 2010
Sunday, November 14, 2010
Saturday, November 13, 2010
Friday, November 12, 2010
Thursday, November 11, 2010
Thursday November 11, 2010
10 Power Cleans (90#/155#)
2 HSPU
8 Power Cleans (90#/155#)
4 HSPU
6 Power Cleans (90#/155#)
6 HSPU
4 Power Cleans (90#/155#)
8 HSPU
2 Power Cleans (90#/155#)
10 HSPU
2 HSPU
8 Power Cleans (90#/155#)
4 HSPU
6 Power Cleans (90#/155#)
6 HSPU
4 Power Cleans (90#/155#)
8 HSPU
2 Power Cleans (90#/155#)
10 HSPU
Wednesday, November 10, 2010
Tuesday, November 9, 2010
Monday, November 8, 2010
Monday November 08, 2010
4 Rounds
10 Power Cleans (85#/135#)
10 Pullups
10 Burpees
10 Kettlebells (35#/53#)
10 Power Cleans (85#/135#)
10 Pullups
10 Burpees
10 Kettlebells (35#/53#)
Sunday, November 7, 2010
Sunday November 07, 2010
3 Rounds
10 Front Squats (85#/135#)
50 Double Unders (200 Singles)
10 Power Snatches (85#/135#)
25 Double Unders (100 Singles)
Paul Practicing a MU HSPU!
10 Front Squats (85#/135#)
50 Double Unders (200 Singles)
10 Power Snatches (85#/135#)
25 Double Unders (100 Singles)
Paul Practicing a MU HSPU!
Paul Practicing another MU HSPU!
Saturday, November 6, 2010
Friday, November 5, 2010
Thursday, November 4, 2010
Wednesday, November 3, 2010
Tuesday, November 2, 2010
Tuesday November 02, 2010
GET OUT AND VOTE!
5 Rounds
100' Bear Crawl
100' Broad Jumps*
*Every 5 broad jumps, drop and do 3 burpees.
Bear Crawls are walking on all 4's with legs and arms stiff (no bending kness and elbows).
5 Rounds
100' Bear Crawl
100' Broad Jumps*
*Every 5 broad jumps, drop and do 3 burpees.
Bear Crawls are walking on all 4's with legs and arms stiff (no bending kness and elbows).
Monday, November 1, 2010
Monday November 01, 2010
400M Run
40M Lunges (130 feet)
25 Knees to Elbows
25 Pushups (chest 2 ground)
25 Burpee Pullups
40M Lunges (130 feet)
25 Knees to Elbows
25 Pushups (chest 2 ground)
25 Burpee Pullups
Sunday, October 31, 2010
Saturday, October 30, 2010
Saturday October 30, 2010
7 Rounds
7 Snatch Grip Deadlifts (45#/75#)
7 Hang Power Snatches (45#/75#)
7 Overhead Squats (45#/75#)
The weight is really 60#/95# but I think it is best to decrease the weight on this and get good form while learning and still going hard.
7 Snatch Grip Deadlifts (45#/75#)
7 Hang Power Snatches (45#/75#)
7 Overhead Squats (45#/75#)
The weight is really 60#/95# but I think it is best to decrease the weight on this and get good form while learning and still going hard.
Friday, October 29, 2010
Thursday, October 28, 2010
Wednesday, October 27, 2010
Wednesday October 27, 2010
10 Rounds
1 Clean and Jerk (95#/155#) or as heavy as you can.
5 Pullups
10 Pushups (Chest 2 Ground)
15 Air Squats
*Heather Bergeron did this in 12:45 with 155#. Yes 155#.
1 Clean and Jerk (95#/155#) or as heavy as you can.
5 Pullups
10 Pushups (Chest 2 Ground)
15 Air Squats
*Heather Bergeron did this in 12:45 with 155#. Yes 155#.
Tuesday, October 26, 2010
Tuesday October 26, 2010
7 Rounds
7 Hang Cleans
7 Front Squats
7 Push Press
Rx'd weight is 70/115# for all exercises.
7 Hang Cleans
7 Front Squats
7 Push Press
Rx'd weight is 70/115# for all exercises.
Monday, October 25, 2010
Sunday, October 24, 2010
Saturday, October 23, 2010
Friday, October 22, 2010
Thursday, October 21, 2010
Wednesday, October 20, 2010
Wednesday October 20, 2010
5 Rounds
10 Power Cleans (80#/135#)
25 Double Unders (100 Singles)
10 Deadlifts (135#/225#)
10 Ring Dips
Max on Overhead Squats
10 Power Cleans (80#/135#)
25 Double Unders (100 Singles)
10 Deadlifts (135#/225#)
10 Ring Dips
Max on Overhead Squats
Tuesday, October 19, 2010
Monday, October 18, 2010
Sunday, October 17, 2010
Sunday October 17, 2010
5 Rounds
10 Overhead Squats (60#/95#)
10 Handstand Pushups
10 Burpees
20 Double Unders (80 Singles)
10 Overhead Squats (60#/95#)
10 Handstand Pushups
10 Burpees
20 Double Unders (80 Singles)
Saturday, October 16, 2010
Friday, October 15, 2010
Friday October 15, 2010
10 Rounds
15 Deadlifts (80#/135#)
15 Pushups (make sure chest hits ground - no need for hand release)
View Previous Time:
Friday March 12, 2010
15 Deadlifts (80#/135#)
15 Pushups (make sure chest hits ground - no need for hand release)
View Previous Time:
Friday March 12, 2010
Thursday, October 14, 2010
Thursday October 14, 2010
500m Row
then 5 rounds
20 Box Jumps (16"/20")
10 KB SDHP (44#/70#)
10 Kettlebell Swings (44#/70#)
10 Pullups
Finish with a 500m Row
If you do not have a 44# KB, use a 40# dumbbell.
then 5 rounds
20 Box Jumps (16"/20")
10 KB SDHP (44#/70#)
10 Kettlebell Swings (44#/70#)
10 Pullups
Finish with a 500m Row
If you do not have a 44# KB, use a 40# dumbbell.
Wednesday, October 13, 2010
Tuesday, October 12, 2010
Sunday, October 10, 2010
Monday October 11, 2010
25 Pullups
50 Deadlifts (80#/135#)
50 Pushups
50 Box Jumps (20"/24")
50 Knees to Elbows
50 Kettlebell Swings (35#/53#)
25 Pullups
50 Deadlifts (80#/135#)
50 Pushups
50 Box Jumps (20"/24")
50 Knees to Elbows
50 Kettlebell Swings (35#/53#)
25 Pullups
Saturday, October 9, 2010
Saturday October 09, 2010
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!
View Previous Times:
Saturday October 10, 2010
2009 Cactus Cha Cha Results
2010 Cactus Cha Cha Results
(10K Run + .8 miles)
Set a goal for your time and make it happen.
You should be faster then ever before.
Post Times!
View Previous Times:
Saturday October 10, 2010
2009 Cactus Cha Cha Results
2010 Cactus Cha Cha Results
Friday, October 8, 2010
Friday October 08, 2010
200M Run
50 Wallballs
200M Run
40 Push Press (30#/45#)
200M Run
30 Kettlebell Swings (35#/53#)
200M Run
20 Broad Jumps (2.5'/3')
200M Run
10 Prowler Pushes (100') or 10 Tire Drags (100') or 10 Sandbag Carries (100M)
50 Wallballs
200M Run
40 Push Press (30#/45#)
200M Run
30 Kettlebell Swings (35#/53#)
200M Run
20 Broad Jumps (2.5'/3')
200M Run
10 Prowler Pushes (100') or 10 Tire Drags (100') or 10 Sandbag Carries (100M)
Thursday, October 7, 2010
Wednesday, October 6, 2010
Wednesday October 06, 2010
AMRAP in 15 Minutes
200M Run
10 Jumping Air Squats
10 Jumping Lunges
10 Burpees
Paul Power Cleaning 225#, twice. PR by 30#
200M Run
10 Jumping Air Squats
10 Jumping Lunges
10 Burpees
Paul Power Cleaning 225#, twice. PR by 30#
Tuesday, October 5, 2010
Tuesday October 05, 2010
40 Deadlifts (135#/225#)
400m Run
20 Handstand Pushups
800m Run
10 Muscle-ups (4 Pullups/4 Ring Dips per MU)
1200m Run
2 Prowler Pushes or 2 Tire Drags or 200m Sandbag run (25#/40#)
400m Run
20 Handstand Pushups
800m Run
10 Muscle-ups (4 Pullups/4 Ring Dips per MU)
1200m Run
2 Prowler Pushes or 2 Tire Drags or 200m Sandbag run (25#/40#)
Monday, October 4, 2010
Sunday, October 3, 2010
Saturday, October 2, 2010
Saturday October 02, 2010
40 Box Jumps (20"/24")
20 Thrusters (70#/115#)
30 Box Jumps
10 Thrusters
20 Box Jumps
5 Thrusters
10 Box Jumps
20 Thrusters (70#/115#)
30 Box Jumps
10 Thrusters
20 Box Jumps
5 Thrusters
10 Box Jumps
Friday, October 1, 2010
Thursday, September 30, 2010
Thursday September 30, 2010
5 Rounds
6 Bench Press (120#/205#)
10 KB SDHP (44#/70#)
25 Situps
25 Air Squats
or
Make Up Day
or
Active Rest Day
6 Bench Press (120#/205#)
10 KB SDHP (44#/70#)
25 Situps
25 Air Squats
or
Make Up Day
or
Active Rest Day
Wednesday, September 29, 2010
Wednesday September 29, 2010
25 Lunges
20 Pullups
50 Box Jumps (16"/20")
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebells (44#/70#)
30 Situps
20 Hang squat cleans (20#/35# Dumbells)
25 Good mornings (30#/45#)
30 Wallballs (12#/20#)
3 Rope Climbs or 10 Towel Pullups
20 Pullups
50 Box Jumps (16"/20")
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebells (44#/70#)
30 Situps
20 Hang squat cleans (20#/35# Dumbells)
25 Good mornings (30#/45#)
30 Wallballs (12#/20#)
3 Rope Climbs or 10 Towel Pullups
Tuesday, September 28, 2010
Monday, September 27, 2010
Sunday, September 26, 2010
Saturday, September 25, 2010
Friday, September 24, 2010
Friday September 24, 2010
9-6-3
Thrusters (100#/165#)
Muscle Ups
Sub 2-4 pullups and 2-4 ring dips for each muscle up.
Thrusters (100#/165#)
Muscle Ups
Sub 2-4 pullups and 2-4 ring dips for each muscle up.
Thursday, September 23, 2010
Thursday September 23, 2010
"Michael"
3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps
3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps
Wednesday, September 22, 2010
Tuesday, September 21, 2010
Monday, September 20, 2010
Monday September 20, 2010
2 Rounds
800m Run
15 Snatches (60#/95#)
30 Back Extensions or Good mornings (30#/45#)
30 Wallballs (12#@9'/20#@10')
30 Box Jumps (20"/24")
100m Sandbag Run (25#/40#) or 2-75' Tire Pulls
800m Run
15 Snatches (60#/95#)
30 Back Extensions or Good mornings (30#/45#)
30 Wallballs (12#@9'/20#@10')
30 Box Jumps (20"/24")
100m Sandbag Run (25#/40#) or 2-75' Tire Pulls
Sunday, September 19, 2010
Saturday, September 18, 2010
Friday, September 17, 2010
Friday September 17, 2010
7 Rounds
7 Handstand Pushups
7 Thrusters (70/115)
7 Knees to Elbows
7 Deadlifts (Body weight)
7 Burpees
7 Kettlebell swings (53/70)
7 Pullups
View Previous Times:
Tuesday June 01, 2010
7 Handstand Pushups
7 Thrusters (70/115)
7 Knees to Elbows
7 Deadlifts (Body weight)
7 Burpees
7 Kettlebell swings (53/70)
7 Pullups
View Previous Times:
Tuesday June 01, 2010
Thursday, September 16, 2010
Wednesday, September 15, 2010
Wednesday September 15, 2010
3 Rounds
50 Double Unders (200 Singles)
25 Wallball 2-fer-1's (12#/20#)
For the 2-fer-1's you may have to use a lighter WB. 2-fer-1's are just that. With the WB in your hands squat down completely and back up thrusting WB to your mark on the wall. As the WB leaves your hands complete another squat (down and up). As you are finishing your 2nd squat (w/o the WB) catch the WB and repeat. HAVE FUN!
50 Double Unders (200 Singles)
25 Wallball 2-fer-1's (12#/20#)
For the 2-fer-1's you may have to use a lighter WB. 2-fer-1's are just that. With the WB in your hands squat down completely and back up thrusting WB to your mark on the wall. As the WB leaves your hands complete another squat (down and up). As you are finishing your 2nd squat (w/o the WB) catch the WB and repeat. HAVE FUN!
Tuesday, September 14, 2010
Tuesday September 14, 2010
50 Pullups
100 Pushups (regular)
5K Run
Do this together as one workout. Do not rest before your 5K Run.
100 Pushups (regular)
5K Run
Do this together as one workout. Do not rest before your 5K Run.
Monday, September 13, 2010
Sunday, September 12, 2010
Sunday September 12, 2010
500M Row
then,
21-15-9
Kettlebell Swings (44#/70#)
Box Jumps (20"/24")
then,
500M Row
then,
21-15-9
Kettlebell Swings (44#/70#)
Box Jumps (20"/24")
then,
500M Row
Saturday, September 11, 2010
Saturday September 11, 2010
5 Rounds
250M Row
10 Back Squats (85#/135#)
15 Situps
20 Box Jumps (20"/24")
10 Pullups
250M Row
10 Back Squats (85#/135#)
15 Situps
20 Box Jumps (20"/24")
10 Pullups
Friday, September 10, 2010
Thursday, September 9, 2010
Thursday Septamber 09, 2010
21-15-9
Turkish Get Ups (25#/45#) Alternate arms
SOTS Press (25#/45#)
Google SOTS Press and watch the demo. If you have a 25-30# bar use that for both exercises. If not you can use a dumbbell or kettlebell for the Turkish Get Ups and use 2 - 10#/15# dumbbells for the SOTS Press. Enjoy!
Turkish Get Ups (25#/45#) Alternate arms
SOTS Press (25#/45#)
Google SOTS Press and watch the demo. If you have a 25-30# bar use that for both exercises. If not you can use a dumbbell or kettlebell for the Turkish Get Ups and use 2 - 10#/15# dumbbells for the SOTS Press. Enjoy!
Wednesday, September 8, 2010
Tuesday, September 7, 2010
Monday, September 6, 2010
Sunday, September 5, 2010
Sunday September 05, 2010
"Linda"
3 Bars of Death
10-9-8-7-6-5-4-3-2-1
Deadlifts (1.5X's BW)
Bench Press (1X's BW) or Chest to Ground Pushups w/ Hand Release
Squat Cleans (.75X's BW)
View Previous Times:
Wednesday March 03, 2010
3 Bars of Death
10-9-8-7-6-5-4-3-2-1
Deadlifts (1.5X's BW)
Bench Press (1X's BW) or Chest to Ground Pushups w/ Hand Release
Squat Cleans (.75X's BW)
View Previous Times:
Wednesday March 03, 2010
Saturday, September 4, 2010
Friday, September 3, 2010
Thursday, September 2, 2010
Wednesday, September 1, 2010
Tuesday, August 31, 2010
Monday, August 30, 2010
Monday August 30, 2010
4 Rounds
9 Cleans (85/135#)
6 Handstand pushups
then,
30 Hang power snatches (45/75#)
30 Pullups (chest-to-bar)
750m Row
9 Cleans (85/135#)
6 Handstand pushups
then,
30 Hang power snatches (45/75#)
30 Pullups (chest-to-bar)
750m Row
Sunday, August 29, 2010
Saturday, August 28, 2010
Saturday August 28, 2010
15 Rounds
20 Second Run (Sprint)
40 Second Rest
Sprint for 20 seconds and stop on a dime. Rest 40 seconds. At the minute start your sprints again and continue through 15 rounds. Post total distance to comments.
20 Second Run (Sprint)
40 Second Rest
Sprint for 20 seconds and stop on a dime. Rest 40 seconds. At the minute start your sprints again and continue through 15 rounds. Post total distance to comments.
Friday, August 27, 2010
Friday August 27, 2010
10 Rounds
10 Thrusters (60#/95#)
10 Ring Pushups*
* Ring Pushups should consist of your chest at or below the bottom of the rings and of course, then fully locked out for 1 Rep. If these are too hard or you do not have appropriate tools to do this, do regular pushups with hand release at the bottom position.
If your rings do not extend completely to the ground from the pullup bar, you may use plyo boxes for your feet (toes) to raise yourself to a parallel height for your ring pushups.
10 Thrusters (60#/95#)
10 Ring Pushups*
* Ring Pushups should consist of your chest at or below the bottom of the rings and of course, then fully locked out for 1 Rep. If these are too hard or you do not have appropriate tools to do this, do regular pushups with hand release at the bottom position.
If your rings do not extend completely to the ground from the pullup bar, you may use plyo boxes for your feet (toes) to raise yourself to a parallel height for your ring pushups.
Thursday, August 26, 2010
Wednesday, August 25, 2010
Wednesday August 25, 2010
500M Row
then,
4 Rounds
10 Pullups
15 Box Jumps (20"/24")
10 SDHP (60#/95#)
25 Situps
then,
500M Row
then,
4 Rounds
10 Pullups
15 Box Jumps (20"/24")
10 SDHP (60#/95#)
25 Situps
then,
500M Row
Tuesday, August 24, 2010
Monday, August 23, 2010
Sunday, August 22, 2010
Sunday August 22, 2010
5 Rounds
20 Pullups
20 Pushups (with hand release)
20 Situps
20 Air Squats
View Previous Time (W/O Breaking it up):
Wednesday November 18, 2009
20 Pullups
20 Pushups (with hand release)
20 Situps
20 Air Squats
View Previous Time (W/O Breaking it up):
Wednesday November 18, 2009
Saturday, August 21, 2010
Saturday August 21, 2010
AMRAP in 20 minutes
2 Muscle Ups (2 - 4 Pullups and 2 - 4 Ring Dips per MU)
4 HSPU
8 Kettlebell Swings (44#/70#)
2 Muscle Ups (2 - 4 Pullups and 2 - 4 Ring Dips per MU)
4 HSPU
8 Kettlebell Swings (44#/70#)
Friday, August 20, 2010
Thursday, August 19, 2010
Wednesday, August 18, 2010
Tuesday, August 17, 2010
Monday, August 16, 2010
Monday August 16, 2010
3 Rounds
10 Ground to Overhead (60#/95#)
200M Run
Then continue for 3 more rounds and post times for 3 rounds and 6 rounds completed.
10 Ground to Overhead (60#/95#)
200M Run
Then continue for 3 more rounds and post times for 3 rounds and 6 rounds completed.
Sunday, August 15, 2010
Sunday August 15, 2010
AMRAP in 20 Minutes
7 Back Squats (110#/185#)
10 Right Handed Overhead Walking Lunges (25#/45#)
7 Burpees
10 Left Handed Overhead Walking Lunges (25#/45#)
7 Back Squats (110#/185#)
10 Right Handed Overhead Walking Lunges (25#/45#)
7 Burpees
10 Left Handed Overhead Walking Lunges (25#/45#)
Saturday, August 14, 2010
Friday, August 13, 2010
Thursday, August 12, 2010
Thursday August 12, 2010
2 Rounds
24 Deadlifts (175#/295#)
24 Box Jumps (20"/24")
24 Wallballs (12# @9, 14# @8/20# @ 10')
24 Bench Press (115#/195#)
24 Box Jumps
24 Wallballs
24 Cleans (90#/145#)
The fastest time on this WOD is 21:59 by Mikko Salo and Peter Egyed did this in 28:28.
24 Deadlifts (175#/295#)
24 Box Jumps (20"/24")
24 Wallballs (12# @9, 14# @8/20# @ 10')
24 Bench Press (115#/195#)
24 Box Jumps
24 Wallballs
24 Cleans (90#/145#)
The fastest time on this WOD is 21:59 by Mikko Salo and Peter Egyed did this in 28:28.
Wednesday, August 11, 2010
Tuesday, August 10, 2010
Tuesday August 10, 2010
3 Rounds
500M Row
20 Kettlebell Swings (35#/53#)
20 Knees to Elbows
20 Pushups (hand release at ground)
500M Row
20 Kettlebell Swings (35#/53#)
20 Knees to Elbows
20 Pushups (hand release at ground)
Monday, August 9, 2010
Sunday, August 8, 2010
Saturday, August 7, 2010
Saturday August 07, 2010
3 Rounds
500M Row
30 Box Jumps (20"/24")
25 Back Extensions (30#/45# Good Mornings)
20 Deadlifts (120#/205#)
If you can't do back extensions then place a bar on your shoulders (as if you were doing back squats) and do Good Mornings. They are basically straight legged deadlifts (standing back extensions).
500M Row
30 Box Jumps (20"/24")
25 Back Extensions (30#/45# Good Mornings)
20 Deadlifts (120#/205#)
If you can't do back extensions then place a bar on your shoulders (as if you were doing back squats) and do Good Mornings. They are basically straight legged deadlifts (standing back extensions).
Friday, August 6, 2010
Friday August 06, 2010
AMRAP in 10 minutes
6 Squat Cleans (120/75#)
12 Pullups
24 Double Unders
or
3 Rounds
1 Snatch
1 Clean & Jerk
6 Squat cleans
12 Pullups
24 Double Unders
24 Situps
6 Squat Cleans (120/75#)
12 Pullups
24 Double Unders
or
3 Rounds
1 Snatch
1 Clean & Jerk
6 Squat cleans
12 Pullups
24 Double Unders
24 Situps
Thursday, August 5, 2010
Wednesday, August 4, 2010
Tuesday, August 3, 2010
Monday, August 2, 2010
Sunday, August 1, 2010
Sunday August 01, 2010
10 Thrusters (85#/135#)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
Substitute 4 times Double Unders for Singles. (40 DU's = 160 Singles)
View Previous Times:
Thursday March 18, 2010
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
Substitute 4 times Double Unders for Singles. (40 DU's = 160 Singles)
View Previous Times:
Thursday March 18, 2010
Saturday, July 31, 2010
Saturday July 31, 2010
5 Rounds
8 Thrusters (60#/95#)
8 Box Jumps (20"/24")
8 Pullups
8 Kettlebell Swings (35#/53#)
8 Thrusters (60#/95#)
8 Box Jumps (20"/24")
8 Pullups
8 Kettlebell Swings (35#/53#)
Friday, July 30, 2010
Thursday, July 29, 2010
Wednesday, July 28, 2010
Wednesday July 28, 2010
25 Back squats
25 Front squats
25 Overhead squats
25 Shoulder press
25 Push press
25 Push jerk
25 Deadlifts
25 Cleans
25 Snatches
Prescribed weight is 95# for men and 60# for women for each exercise.
25 Front squats
25 Overhead squats
25 Shoulder press
25 Push press
25 Push jerk
25 Deadlifts
25 Cleans
25 Snatches
Prescribed weight is 95# for men and 60# for women for each exercise.
Tuesday, July 27, 2010
Monday, July 26, 2010
Monday July 26, 2010
Active Rest Day.
Rest but keep active or practice something you suck at!
Pushups - Hands released from ground before pushing body up.
Towel Pullups!
Rest but keep active or practice something you suck at!
Pushups - Hands released from ground before pushing body up.
Towel Pullups!
Sunday, July 25, 2010
Sunday July 25, 2010
3 Rounds
30 Pushups (body to ground, release hands from floor and back up)
5 Towel Pullups
21 OH Squats (60#/95#)
5 Towel Pullups
30 Pushups (body to ground, release hands from floor and back up)
5 Towel Pullups
21 OH Squats (60#/95#)
5 Towel Pullups
Saturday, July 24, 2010
Friday, July 23, 2010
Friday July 23, 2010
7 Rounds
3 Power Cleans (135#/205#)
4 HSPU (Ring HSPU for men)
This was another event at the CF Games. Graham Holmberg was first at 4:26 and Chris Spealer was second with 4:27 for the men. Kristan Clever was first for the women with a time of 3:37.
3 Power Cleans (135#/205#)
4 HSPU (Ring HSPU for men)
This was another event at the CF Games. Graham Holmberg was first at 4:26 and Chris Spealer was second with 4:27 for the men. Kristan Clever was first for the women with a time of 3:37.
Thursday, July 22, 2010
Thursday, July 22, 2010
Continuing with the spirit of CF games:
1200m Run
63 Kettlebell swings (55/35#)
36 pullups
800m Run
42 Kettlebell swings
24 pullups
400m Run
21 Kettlebell swings
12 pullups
This was to be completed in 24:00 at the games. The best time for men was 16:59 by Graham Holmberg and 17:53 for women by Annie Thorisdotter.
This is a double Pyramid Helen.
View Previous Times (Helen):
Sunday January 17, 2010
1200m Run
63 Kettlebell swings (55/35#)
36 pullups
800m Run
42 Kettlebell swings
24 pullups
400m Run
21 Kettlebell swings
12 pullups
This was to be completed in 24:00 at the games. The best time for men was 16:59 by Graham Holmberg and 17:53 for women by Annie Thorisdotter.
This is a double Pyramid Helen.
View Previous Times (Helen):
Sunday January 17, 2010
Wednesday, July 21, 2010
Tuesday, July 20, 2010
Tuesday July 20, 2010
9-7-5
Muscle Ups (sub 2-4 Pullups and 2-4 Ring Dips for each MU)
Squat Snatches (95#/135#)
This was the first event in the CF Games.
The fastest time was Chris Spealer at 3:29.
5 men and 30 women did not complete it in the required 12 minutes.
Muscle Ups (sub 2-4 Pullups and 2-4 Ring Dips for each MU)
Squat Snatches (95#/135#)
This was the first event in the CF Games.
The fastest time was Chris Spealer at 3:29.
5 men and 30 women did not complete it in the required 12 minutes.
Monday, July 19, 2010
Monday July 19, 2010
2 Rounds
400m run
15 Box Jumps (24"/20")
15 Dumbell Squat Cleans (45#/25#)
30 Double Unders (120 singles)
15 Pushups
15 GHD (Situps)
100 ft. Lunges
This was one of the CF Games team events. Box Jumps required you to jump from 1 side to the other.
Pushups = Lower body completely on the ground, lift both hands from the ground (can be an inch), then place hands back on ground and push up. This is 1 pushup and go as fast as you can.
400m run
15 Box Jumps (24"/20")
15 Dumbell Squat Cleans (45#/25#)
30 Double Unders (120 singles)
15 Pushups
15 GHD (Situps)
100 ft. Lunges
This was one of the CF Games team events. Box Jumps required you to jump from 1 side to the other.
Pushups = Lower body completely on the ground, lift both hands from the ground (can be an inch), then place hands back on ground and push up. This is 1 pushup and go as fast as you can.
Sunday, July 18, 2010
Saturday, July 17, 2010
Saturday July 17, 2010
5 Rounds
200M Run
3 Muscle Ups (2-4 pullups and 2-4 dips for each MU)
5 Deadlifts (110#/185#)
3 Cleans (110#/185#)
2 Jerks (110#/185#)
Watch the CrossFit Games live. Support Peter from Avondale and CF Fury.
200M Run
3 Muscle Ups (2-4 pullups and 2-4 dips for each MU)
5 Deadlifts (110#/185#)
3 Cleans (110#/185#)
2 Jerks (110#/185#)
Watch the CrossFit Games live. Support Peter from Avondale and CF Fury.
Friday, July 16, 2010
Friday July 16, 2010
3 Rounds of 5 minutes (1 minute each exercise for 5 minutes)
Wallballs (12#/20#)
SDHP (45#/75#)
Box Jumps (16"/20")
Push Press (45#/75#)
Row (Calories)
Rest 1 minute between rounds and count total reps.
Do not stop time between exercises.
Previous Times:
Wednesday August 12, 2009
Wallballs (12#/20#)
SDHP (45#/75#)
Box Jumps (16"/20")
Push Press (45#/75#)
Row (Calories)
Rest 1 minute between rounds and count total reps.
Do not stop time between exercises.
Previous Times:
Wednesday August 12, 2009
Thursday, July 15, 2010
Wednesday, July 14, 2010
Wednesday July 14, 2010
Dan and Mendi's WOD
10-9-8-7-6-5-4-3-2-1
Deadlifts (Body Weight)
Kettlebell (44#/70#)
Box Jumps (20"/24")
Pushups
Knees to Elbows
10-9-8-7-6-5-4-3-2-1
Deadlifts (Body Weight)
Kettlebell (44#/70#)
Box Jumps (20"/24")
Pushups
Knees to Elbows
Tuesday, July 13, 2010
Tuesday July 13, 2010
20-15-10
200M Run
Kettlebells
Burpees
Situps
Finish with a 200M Run
View Previous Times:
Tuesday November 24, 2009
200M Run
Kettlebells
Burpees
Situps
Finish with a 200M Run
View Previous Times:
Tuesday November 24, 2009
Monday, July 12, 2010
Sunday, July 11, 2010
Saturday, July 10, 2010
Saturday July 10, 2010
For time:
1.25 mile run (around North Lake)
25 Pushups
25 Burpees
25 Squats
25 Situps
You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.
View Previous Times:
Saturday February 20, 2010
1.25 mile run (around North Lake)
25 Pushups
25 Burpees
25 Squats
25 Situps
You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.
View Previous Times:
Saturday February 20, 2010
Friday, July 9, 2010
Thursday, July 8, 2010
Thursday July 08, 2010
For 20 Minutes, do the following on the Minute every Minute adding 1 rep each, the following minute:
1 Squat, 1 Pushup, 1 Situp
2 Squats, 2 Pushups, 2 Situps
3 Squats, 3 Pushups, 3 Situps
...........
...........
19 Squats, 19 Pushups, 19 Situps
20 Squats, 20 Pushups, 20 Situps
If you can not complete the round in the minute drop the end exercise.
Example:
Round 12 (minute 12) - If you complete 12 Squats, 12 Pushups and 10 Situps drop Situps the next round.
Round 13 (minute 13) - 13 Squats, 13 Pushups
If on round 15 (minute 15) you did 15 Squats and 14 Pushups, drop the pushups for the remainder of the workout.
If it takes 46 seconds to do a round you have 14 seconds of rest.
View Previous Times:
Friday January 08, 2010
1 Squat, 1 Pushup, 1 Situp
2 Squats, 2 Pushups, 2 Situps
3 Squats, 3 Pushups, 3 Situps
...........
...........
19 Squats, 19 Pushups, 19 Situps
20 Squats, 20 Pushups, 20 Situps
If you can not complete the round in the minute drop the end exercise.
Example:
Round 12 (minute 12) - If you complete 12 Squats, 12 Pushups and 10 Situps drop Situps the next round.
Round 13 (minute 13) - 13 Squats, 13 Pushups
If on round 15 (minute 15) you did 15 Squats and 14 Pushups, drop the pushups for the remainder of the workout.
If it takes 46 seconds to do a round you have 14 seconds of rest.
View Previous Times:
Friday January 08, 2010
Wednesday, July 7, 2010
Wednesday July 07, 2010
3 Rounds
25 Double Unders (100 Singles)*
40 Squats
30 Situps
20 Pushups
10 Push Press (60#/95#)*
*Previously only 50 Singles and Push Press was only 45#/75#.
View Previous Times:
Wednesday December 09, 2009
25 Double Unders (100 Singles)*
40 Squats
30 Situps
20 Pushups
10 Push Press (60#/95#)*
*Previously only 50 Singles and Push Press was only 45#/75#.
View Previous Times:
Wednesday December 09, 2009
Tuesday, July 6, 2010
Monday, July 5, 2010
Monday July 05, 2010
5 Rounds
100' Lunges
25 Double Unders (100 Singles)
10 Burpees
View Previous Times:
Wednesday March 24, 2010
100' Lunges
25 Double Unders (100 Singles)
10 Burpees
View Previous Times:
Wednesday March 24, 2010
Sunday, July 4, 2010
Sunday July 04, 2010
HAPPY 4TH OF JULY
3 Rounds
15 Thrusters (60#/95#)
30 Situps (or GHD)
Then, Run 1 Mile.
3 Rounds
15 Thrusters (60#/95#)
30 Situps (or GHD)
Then, Run 1 Mile.
Saturday, July 3, 2010
Friday, July 2, 2010
Friday July 02, 2010
AMRAP in 15 Minutes
200M Run (Sprint)
10 Kettlebells (35#/53#)
10 Box Jumps (20"/24")
View Previous Times:
Tuesday January 26, 2010
View Previous Times in Jackson:
Sunday June 21, 2009
200M Run (Sprint)
10 Kettlebells (35#/53#)
10 Box Jumps (20"/24")
View Previous Times:
Tuesday January 26, 2010
View Previous Times in Jackson:
Sunday June 21, 2009
Thursday, July 1, 2010
Thursday July 01, 2010
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
View Previous Times:
Friday May 21, 2010
Previous Time in Auburn:
Wednesday June 24, 2009
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
View Previous Times:
Friday May 21, 2010
Previous Time in Auburn:
Wednesday June 24, 2009
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Tuesday June 29, 2010
Go for a Hike and make it a long tough hike.
Maybe even something like Half Dome!
Maybe even something like Half Dome!
Monday, June 28, 2010
Monday June 28, 2010
4 Rounds
400M Run
50 Air Squats
View Previous Times:
Monday February 01, 2010
400M Run
50 Air Squats
View Previous Times:
Monday February 01, 2010
Jen's Brother, Joey's first workout!
Sunday, June 27, 2010
Saturday, June 26, 2010
Saturday June 26, 2010
AMRAP in 10 Minutes
5 Ring Dips
10 Knees to Elbows
5 Burpees
then do 4 rounds of 1 of the following with a rest period. Rest periods should be the same legnth it took to complete 1 round. Example: If it took 50 seconds to do a 200M row, rest 50 seconds before you start the next round.
200M Row X 4
200M Run X 4
100' Prowler Push X 4
100' Sled Drag X 4
This was another great workout and experience at CFSC. We are going to make our entire vacation here at CFSC. Thanks again.
5 Ring Dips
10 Knees to Elbows
5 Burpees
then do 4 rounds of 1 of the following with a rest period. Rest periods should be the same legnth it took to complete 1 round. Example: If it took 50 seconds to do a 200M row, rest 50 seconds before you start the next round.
200M Row X 4
200M Run X 4
100' Prowler Push X 4
100' Sled Drag X 4
This was another great workout and experience at CFSC. We are going to make our entire vacation here at CFSC. Thanks again.
The WOD:
Friday, June 25, 2010
Friday June 25, 2010
5 Rounds
200M Run
6 Thrusters (70#/115#)
24 Kettlebells (35#/53#)
*This was the WOD at CrossFit Santa Clara yesterday. Jen, Danny and I did this at CFSC and what a great time. This was an amazing place and amazing people. Thank you Jason and CFSC!
200M Run
6 Thrusters (70#/115#)
24 Kettlebells (35#/53#)
*This was the WOD at CrossFit Santa Clara yesterday. Jen, Danny and I did this at CFSC and what a great time. This was an amazing place and amazing people. Thank you Jason and CFSC!
Post WOD
Thursday, June 24, 2010
Wednesday, June 23, 2010
Tuesday, June 22, 2010
Tuesday June 22, 2010
10 Muscle Ups
15 Handstand Pushups
20 Squat Cleans (95#/155#)
800M Run
Sub MUs with 2, 3 or 4 each of Pullups and Dips for every 1 Muscle Up.
15 Handstand Pushups
20 Squat Cleans (95#/155#)
800M Run
Sub MUs with 2, 3 or 4 each of Pullups and Dips for every 1 Muscle Up.
Monday, June 21, 2010
Sunday, June 20, 2010
Sunday June 20, 2010
HAPPY FATHER'S DAY!!!!
"Elizabeth"
21-15-9
Power Cleans or Squat Cleans* (85#/135#)
Ring Dips
View Previous Times:
Thursday September 03, 2009
*Chose whether you do Power Cleans or Squat Cleans in this workout and post to comments.
"Elizabeth"
21-15-9
Power Cleans or Squat Cleans* (85#/135#)
Ring Dips
View Previous Times:
Thursday September 03, 2009
*Chose whether you do Power Cleans or Squat Cleans in this workout and post to comments.
Jen Squat Cleaning and Jerking 80# (70% of BW) a couple weeks ago.
Saturday, June 19, 2010
Saturday June 19, 2010
AMRAP in 30 minutes
5 Deadlifts (body weight)
13 Pushups
9 Box Jumps (20/24")
5 Deadlifts (body weight)
13 Pushups
9 Box Jumps (20/24")
Jenna getting it on!
Friday, June 18, 2010
Thursday, June 17, 2010
Wednesday, June 16, 2010
Tuesday, June 15, 2010
Monday, June 14, 2010
Sunday, June 13, 2010
Sunday, June 13, 2010
21-15-9
400m Run
Kettlebell swings
Burpees
Pullups
View previous times:
Monday, March 01, 2010.
Note that we did fewer reps on this date (15-12-9).
400m Run
Kettlebell swings
Burpees
Pullups
View previous times:
Monday, March 01, 2010.
Note that we did fewer reps on this date (15-12-9).
Saturday, June 12, 2010
Friday, June 11, 2010
Friday June 11, 2010
3 Rounds
500M Row
25 Push Press (60#/95#)
25 Box Jumps (20"/24")
25 Situps
Yes, blame Robby again.
500M Row
25 Push Press (60#/95#)
25 Box Jumps (20"/24")
25 Situps
Yes, blame Robby again.
Thursday, June 10, 2010
Thursday, June 10, 2010
4 Rounds
400m Run
15 Kettlebell Swings (35/53)
10 Deadlifts (80/135)
5 Squat Cleans (80/135)
Use same weight for DLs and SCs
View previous times: Thursday, March 25, 2010
400m Run
15 Kettlebell Swings (35/53)
10 Deadlifts (80/135)
5 Squat Cleans (80/135)
Use same weight for DLs and SCs
View previous times: Thursday, March 25, 2010
Wednesday, June 9, 2010
Tuesday, June 8, 2010
Tuesday June 08, 2010
21-15-9
Overhead Squats (60#/95#)
Bench Press (Body Weight)
Knees to Elbows
For ladies or others that do not have a Bench Press, Do FULL ROM (range of motion) Pushups. That means thighs and chest make contact with the ground and extend arms all the way up.
This workout was another Robby workout.
I am having him learn how to formulate workouts and he has been doing well with it, This one is different but good.
Overhead Squats (60#/95#)
Bench Press (Body Weight)
Knees to Elbows
For ladies or others that do not have a Bench Press, Do FULL ROM (range of motion) Pushups. That means thighs and chest make contact with the ground and extend arms all the way up.
This workout was another Robby workout.
I am having him learn how to formulate workouts and he has been doing well with it, This one is different but good.
Monday, June 7, 2010
Monday, June 07, 2010
"NUTS"
10 Handstand pushups
15 Deadlifts (150#/250#)
25 Box Jumps (24"/30")
50 Pullups
100 Wallballs ((12#@ 9'/14#@ 8')/20#@ 10')
200 Double Unders (800 singles)
400m Run with 25 or 40# sandbag
Try for bodyweight on deadlifts and notice the higher height on box jumps.
10 Handstand pushups
15 Deadlifts (150#/250#)
25 Box Jumps (24"/30")
50 Pullups
100 Wallballs ((12#@ 9'/14#@ 8')/20#@ 10')
200 Double Unders (800 singles)
400m Run with 25 or 40# sandbag
Try for bodyweight on deadlifts and notice the higher height on box jumps.
Sunday, June 6, 2010
Saturday, June 5, 2010
Saturday June 05, 2010
500M Row
20 SDHP (60/95)
20 Burpees
20 Situps
500M Row
15 SDHP
15 Burpees
15 Situps
500M Row
10 SDHP
10 Burpees
10 Situps
500M Row
5 SDHP
5 Burpees
5 Situps
Another workout made up from Robby.
20 SDHP (60/95)
20 Burpees
20 Situps
500M Row
15 SDHP
15 Burpees
15 Situps
500M Row
10 SDHP
10 Burpees
10 Situps
500M Row
5 SDHP
5 Burpees
5 Situps
Another workout made up from Robby.
Friday, June 4, 2010
Friday June 04, 2010
200M Run, 10 Deadlifts
200M Run, 9 Deadlifts
200M Run, 8 Deadlifts
200M Run, 7 Cleans
200M Run, 6 Cleans
200M Run, 5 Cleans
200M Run, 4 Clean and Jerks
200M Run, 3 Clean and Jerks
200M Run, 2 Clean and Jerks
200M Run, 1 Overhead Squat
Use 80#/135# for entire workout.
View Previous Times:
Sunday February 14, 2010
200M Run, 9 Deadlifts
200M Run, 8 Deadlifts
200M Run, 7 Cleans
200M Run, 6 Cleans
200M Run, 5 Cleans
200M Run, 4 Clean and Jerks
200M Run, 3 Clean and Jerks
200M Run, 2 Clean and Jerks
200M Run, 1 Overhead Squat
Use 80#/135# for entire workout.
View Previous Times:
Sunday February 14, 2010
Thursday, June 3, 2010
Wednesday, June 2, 2010
Wednesday June 02, 2010
4 Rounds
400M Sandbag Run (25/40)
25 Double Unders (100 Singles)
500M Row
If no sandbag ladies use 2 10# DB and men use 2 20# DB.
Please row and do not Sub SDHP for Row. If no row machine, just run 400M without a Sandbag.
400M Sandbag Run (25/40)
25 Double Unders (100 Singles)
500M Row
If no sandbag ladies use 2 10# DB and men use 2 20# DB.
Please row and do not Sub SDHP for Row. If no row machine, just run 400M without a Sandbag.
Tuesday, June 1, 2010
Tuesday, June 01, 2010
7 Rounds
7 Handstand Pushups
7 Thrusters (70/115)
7 Knees to Elbows
7 Deadlifts (Body weight)
7 Burpees
7 Kettlebell swings (53/70)
7 Pullups
7 Handstand Pushups
7 Thrusters (70/115)
7 Knees to Elbows
7 Deadlifts (Body weight)
7 Burpees
7 Kettlebell swings (53/70)
7 Pullups
Monday, May 31, 2010
Sunday, May 30, 2010
Saturday, May 29, 2010
Saturday May 29, 2010
30 Calorie Row
30 Thrusters (60/95)
3 Muscle Ups
30 KB (35/53)
20 Calorie Row
20 Thrusters (60/95)
2 Muscle Ups
20 KB (35/53)
10 Calorie Row
10 Thrusters (60/95)
1 Muscle Up
10 KB (35/53)
On the row do exactly that. Row until you hit the target calories.
To sub Muscle Ups do 2 to 4 times the amount of pullups and dips. Example: 2 Muscle Ups at 4 times = 8 pullups and 8 dips.
30 Thrusters (60/95)
3 Muscle Ups
30 KB (35/53)
20 Calorie Row
20 Thrusters (60/95)
2 Muscle Ups
20 KB (35/53)
10 Calorie Row
10 Thrusters (60/95)
1 Muscle Up
10 KB (35/53)
On the row do exactly that. Row until you hit the target calories.
To sub Muscle Ups do 2 to 4 times the amount of pullups and dips. Example: 2 Muscle Ups at 4 times = 8 pullups and 8 dips.
Friday, May 28, 2010
Thursday, May 27, 2010
Wednesday, May 26, 2010
Wednesday, May 26, 2010
10-9-8-7-6-5-4-3-2-1
Clean & Jerks (85/135)
with
5 Pullups
10 Pushups
15 Squats
after each set of C&Js
View previous times: Wednesday, January 27, 2010 (the only difference is this time we are going down in reps instead of up).
Clean & Jerks (85/135)
with
5 Pullups
10 Pushups
15 Squats
after each set of C&Js
View previous times: Wednesday, January 27, 2010 (the only difference is this time we are going down in reps instead of up).
Tuesday, May 25, 2010
Monday, May 24, 2010
Sunday, May 23, 2010
Saturday, May 22, 2010
Friday, May 21, 2010
Friday May 21, 2010
400M Run
50 Double Unders (200 Singles)
50 Situps
40 Double Unders (160 Singles)
40 Situps
30 Double Unders (120 Singles)
30 Situps
20 Double Unders (80 Singles)
20 Situps
10 Double Unders (40 Singles)
10 Situps
400M Run
View Previous Time:
Saturday February 13, 2010
50 Double Unders (200 Singles)
50 Situps
40 Double Unders (160 Singles)
40 Situps
30 Double Unders (120 Singles)
30 Situps
20 Double Unders (80 Singles)
20 Situps
10 Double Unders (40 Singles)
10 Situps
400M Run
View Previous Time:
Saturday February 13, 2010
Thursday, May 20, 2010
Thursday May 20, 2010
10 Snatches (80/135)
20 Pullups (C2B)
30 Box Jumps (20/24)
40 Wallballs (14/20)
30 Box Jumps (20/24)
20 Pullups (C2B)
10 Snatches (80/135)
Wallballs are at 9 feet for ladies, 10 feet for men.
20 Pullups (C2B)
30 Box Jumps (20/24)
40 Wallballs (14/20)
30 Box Jumps (20/24)
20 Pullups (C2B)
10 Snatches (80/135)
Wallballs are at 9 feet for ladies, 10 feet for men.
Wednesday, May 19, 2010
Tuesday, May 18, 2010
Tuesday May 18, 2010
5 Rounds
5 Muscle Ups
10 Power Cleans (85/135)
200M Run
1 Muscle Up = 4 Pullups and 4 Dips
5 Muscle Ups
10 Power Cleans (85/135)
200M Run
1 Muscle Up = 4 Pullups and 4 Dips
Monday, May 17, 2010
Monday May 17, 2010
3 Rounds
500M Row
12 OH Squats (70/115)
50 Double Unders (200 Singles)
Check my brother out at Crossfit Santa Clara.
Here is the Picture: Danny
*Note: Please please try and do this at the Starpoint. Jump on the row machine, grab your bar for OHS (or use the smith machine) and bring your jumprope. Watch everybody stare at you in amazement. This will get people talking and want them to start doing it.
Also some words of encouragement. Keep up the great work. It has been a year for most of you and most of us can say, including me, "I am in the best shape of my life". Some may ask the question why? There are many reasons but to keep it simplified, it is because CrossFit does not cater to you. It does not hold your hand. It does not alter your workout. It does not make you THINK you can't do it. It does not let you criticize anyone. It does not say, "you can't do it". What it does do is COACH you. It is the conservative methodology. Everyone can do it! It's up to you! We have become so liberal that we as coaches have allowed society to get over weight. We cater to the obese. We hold their hand. We alter the workout so much that the client is not getting results.
Remember the begining? Some of you were 2, 3, 4 times slower (times) and only using half the weight. But what were you doing the same when compared to me? You were giving 100%. Everybody can give 100%! Just because you are overweight, out of shape and every other excuse, does not mean you can not give 100%. This is the key to the success. And it works.
I have seen 56 year old overweight clients do crossfit and now are ripped and competing in the games. I have seen crippled clients with many diseases do crossfit and are no longer crippled nor have some of the diseases once had (diabetes). It is not about how much weight you can throw above your head. It is about how much work you can do in the littlest time. It is called PRODUCTION! Something America has lost. Work, Produce and get RESULTS! It is about being Healthy! IT IS ABOUT BEING FIT!! Keep up the Great Work and encourage all to learn how to work again.
Remember my brother from California? Remember when he joined us? Remember he was going to do well, since he was a runner? Remember when he took three times as long in a running workout? Remember he puked all over? Now look at him. He has made it on the main site webpage. He also has made it on the CrossFit Santa Clara Website. Check it out. 
500M Row
12 OH Squats (70/115)
50 Double Unders (200 Singles)
Check my brother out at Crossfit Santa Clara.
Here is the Picture: Danny
*Note: Please please try and do this at the Starpoint. Jump on the row machine, grab your bar for OHS (or use the smith machine) and bring your jumprope. Watch everybody stare at you in amazement. This will get people talking and want them to start doing it.
Also some words of encouragement. Keep up the great work. It has been a year for most of you and most of us can say, including me, "I am in the best shape of my life". Some may ask the question why? There are many reasons but to keep it simplified, it is because CrossFit does not cater to you. It does not hold your hand. It does not alter your workout. It does not make you THINK you can't do it. It does not let you criticize anyone. It does not say, "you can't do it". What it does do is COACH you. It is the conservative methodology. Everyone can do it! It's up to you! We have become so liberal that we as coaches have allowed society to get over weight. We cater to the obese. We hold their hand. We alter the workout so much that the client is not getting results.
Remember the begining? Some of you were 2, 3, 4 times slower (times) and only using half the weight. But what were you doing the same when compared to me? You were giving 100%. Everybody can give 100%! Just because you are overweight, out of shape and every other excuse, does not mean you can not give 100%. This is the key to the success. And it works.
I have seen 56 year old overweight clients do crossfit and now are ripped and competing in the games. I have seen crippled clients with many diseases do crossfit and are no longer crippled nor have some of the diseases once had (diabetes). It is not about how much weight you can throw above your head. It is about how much work you can do in the littlest time. It is called PRODUCTION! Something America has lost. Work, Produce and get RESULTS! It is about being Healthy! IT IS ABOUT BEING FIT!! Keep up the Great Work and encourage all to learn how to work again.
Remember my brother from California? Remember when he joined us? Remember he was going to do well, since he was a runner? Remember when he took three times as long in a running workout? Remember he puked all over? Now look at him. He has made it on the main site webpage. He also has made it on the CrossFit Santa Clara Website. Check it out.
Sunday, May 16, 2010
Saturday, May 15, 2010
Saturday May 15, 2010
3 Rounds
25 Snatches (45#/75#)
25 Burpees
My brother Danny made the Main Site Page on Saturday May 15, 2010. (100515)
Check out the picture, Worldwide Handstands 2. He is the one labled Moscow.
25 Snatches (45#/75#)
25 Burpees
My brother Danny made the Main Site Page on Saturday May 15, 2010. (100515)
Check out the picture, Worldwide Handstands 2. He is the one labled Moscow.
Friday, May 14, 2010
Friday May 14, 2010
4 Rounds
100M Sandbag Run (25#/40#)
15 OH Squats (60#/95#)
15 Deadlifts (135#/225#)
15 Burpees
I want to get back to just body weight deadlifts. I see much benefit with this and the opportunity to ramp up your intensity. Therefor deadlifts should not be more than your body weight.
100M Sandbag Run (25#/40#)
15 OH Squats (60#/95#)
15 Deadlifts (135#/225#)
15 Burpees
I want to get back to just body weight deadlifts. I see much benefit with this and the opportunity to ramp up your intensity. Therefor deadlifts should not be more than your body weight.
Thursday, May 13, 2010
Wednesday, May 12, 2010
Wednesday May 12, 2010
1 Mile Run
2K Row
1 Mile Run
Please go to the gym and do this. Do not sub SDHP for the row. I really want to get you away from that and use the rower. The time on the Main site was 22:19 by Eric Seigel.
2K Row
1 Mile Run
Please go to the gym and do this. Do not sub SDHP for the row. I really want to get you away from that and use the rower. The time on the Main site was 22:19 by Eric Seigel.
Tuesday, May 11, 2010
Tuesday, May 11, 2010
50 Wallballs
10 Muscle ups
40 Wallballs
8 Muscle ups
30 Wallballs
6 Muscle ups
20 Wallballs
4 Muscle ups
10 Wallballs
2 Muscle ups
Substitute 4 pullups/4 dips = 1 muscle up
10 Muscle ups
40 Wallballs
8 Muscle ups
30 Wallballs
6 Muscle ups
20 Wallballs
4 Muscle ups
10 Wallballs
2 Muscle ups
Substitute 4 pullups/4 dips = 1 muscle up
Monday, May 10, 2010
Sunday, May 9, 2010
Saturday, May 8, 2010
Saturday May 08, 2010
Happy 4th Birthday Shea!
I would like to revisit this workout. I thought it was a great one and enjoyed doing it.
Lumberjack 20
20 Deadlifts (275/165) / 400M Run
20 Kettlebells (70/45) / 400M Run
20 Overhead Squats (115/65) / 400M Run
20 Burpees / 400M Run
20 Pullups (C2B) / 400M Run
20 Box Jumps (24"/20") / 400M Run
20 Dumbbell Squat Cleans (45x2/25x2) / 400M Run
Thanks to Crossfit Lumberjack for this WOD.
View Previous Times:
Sunday December 06, 2009
I would like to revisit this workout. I thought it was a great one and enjoyed doing it.
Lumberjack 20
20 Deadlifts (275/165) / 400M Run
20 Kettlebells (70/45) / 400M Run
20 Overhead Squats (115/65) / 400M Run
20 Burpees / 400M Run
20 Pullups (C2B) / 400M Run
20 Box Jumps (24"/20") / 400M Run
20 Dumbbell Squat Cleans (45x2/25x2) / 400M Run
Thanks to Crossfit Lumberjack for this WOD.
View Previous Times:
Sunday December 06, 2009
Friday, May 7, 2010
Thursday, May 6, 2010
Thursday May 06, 2010
21-15-9
Squat Snatches (60/95)
Pullups (Chest to Bar)
Squat Snatches can be performed by snatching into a squat, then up into a standing position. Then bring weight to the ground and do again. You can also do a power snatch then go into an overhead squat. Then weight needs to hit ground again.
Learn and get into a squat as you snatch the weight. It became easier for me and forces you to learn the movement in both the snatch and overhead squat.
Squat Snatches (60/95)
Pullups (Chest to Bar)
Squat Snatches can be performed by snatching into a squat, then up into a standing position. Then bring weight to the ground and do again. You can also do a power snatch then go into an overhead squat. Then weight needs to hit ground again.
Learn and get into a squat as you snatch the weight. It became easier for me and forces you to learn the movement in both the snatch and overhead squat.
Wednesday, May 5, 2010
Wednesday May 05, 2010
25 Burpees
100M Walking Lunges
then,
5 Rounds
15 Dumbbell Push Press (25/40)
100M Farmer Carry (25/40)
then,
25 Burpees
500M Row
400M Run
You are to complete the burpees and lunges then go into 5 rounds of push press and farmer carries. Once completed 5 rounds then finish with burpees, row then run.
Farmer carries are carrying the dumbbells at your side and walking with them. Use the same dumbbells used for your push press.
This workout may be done at the Starpoint.
100M Walking Lunges
then,
5 Rounds
15 Dumbbell Push Press (25/40)
100M Farmer Carry (25/40)
then,
25 Burpees
500M Row
400M Run
You are to complete the burpees and lunges then go into 5 rounds of push press and farmer carries. Once completed 5 rounds then finish with burpees, row then run.
Farmer carries are carrying the dumbbells at your side and walking with them. Use the same dumbbells used for your push press.
This workout may be done at the Starpoint.
Tuesday, May 4, 2010
Monday, May 3, 2010
Monday May 03, 2010
3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press (60#/95#)
View Previous Times:
Monday March 15, 2010
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press (60#/95#)
View Previous Times:
Monday March 15, 2010
Sunday, May 2, 2010
Saturday, May 1, 2010
Friday, April 30, 2010
Thursday, April 29, 2010
Thursday April 29, 2010
10-9-8-7-6-5-4-3-2-1
Thrusters (60/95)
Burpees
SDHP (60/95)
View Previous Times:
Wednesday February 10, 2010
Robby's third workout, done on 2/09/10. Lets see your improvement. Oh and no pukie this time.
Thrusters (60/95)
Burpees
SDHP (60/95)
View Previous Times:
Wednesday February 10, 2010
Robby's third workout, done on 2/09/10. Lets see your improvement. Oh and no pukie this time.
Wednesday, April 28, 2010
Tuesday, April 27, 2010
Monday, April 26, 2010
Monday April 26, 2010
5 Rounds
3 Back Squats
20 Ring Dips
You can probably do this at any gym. Use the Smith Machine or squat rack. Go as heavy as you can with the back squats. Do regular dips if you do not have rings. If you do not have rings, think about making some soon.
3 Back Squats
20 Ring Dips
You can probably do this at any gym. Use the Smith Machine or squat rack. Go as heavy as you can with the back squats. Do regular dips if you do not have rings. If you do not have rings, think about making some soon.
Sunday, April 25, 2010
Saturday, April 24, 2010
Friday, April 23, 2010
Friday April 23, 2010
Filthy Fifties
50 Box Jumps (20"/24")
50 Jumping Pullups
50 Kettlebell Swings (26#/35#)
50 Lunges (Steps)
50 Knees 2 Elbows
50 Push Press (30#/45#)
50 Back Extensions
50 Wallballs (14#@ 8'/20# @ 10')
50 Burpees
50 Double Unders (200 Singles)
May substitute Situps with Back Extensions.
View Previous Times:
Tuesday June 16, 2009
Tuesday November 10, 2009
50 Box Jumps (20"/24")
50 Jumping Pullups
50 Kettlebell Swings (26#/35#)
50 Lunges (Steps)
50 Knees 2 Elbows
50 Push Press (30#/45#)
50 Back Extensions
50 Wallballs (14#@ 8'/20# @ 10')
50 Burpees
50 Double Unders (200 Singles)
May substitute Situps with Back Extensions.
View Previous Times:
Tuesday June 16, 2009
Tuesday November 10, 2009
Thursday, April 22, 2010
Wednesday, April 21, 2010
Tuesday, April 20, 2010
Tuesday April 20, 2010
15 Thrusters (75/115)
200M Run
15 Kettlebell Snatch (35/53) - each arm separately
200M Run
100 Double Unders
200M Run
15 Kettlebell Swings (35/53)
200 Feet Farmer Walk (35/53) - each hand
15 Snatches (75/115)
200M Run
15 Kettlebell Snatch (35/53) - each arm separately
200M Run
100 Double Unders
200M Run
15 Kettlebell Swings (35/53)
200 Feet Farmer Walk (35/53) - each hand
15 Snatches (75/115)
Monday, April 19, 2010
Sunday, April 18, 2010
Saturday, April 17, 2010
Saturday April 17, 2010
30 KB and 5 WB
25 KB and 10 WB
20 KB and 15 WB
15 KB and 20 WB
10 KB and 25 WB
5 KB and 30 WB
KB = Kettlebells (50#/70#)
WB = Wallballs (14#/20#)
25 KB and 10 WB
20 KB and 15 WB
15 KB and 20 WB
10 KB and 25 WB
5 KB and 30 WB
KB = Kettlebells (50#/70#)
WB = Wallballs (14#/20#)
Friday, April 16, 2010
Thursday, April 15, 2010
Thursday April 15, 2010
AMRAP in 7 Minutes
7 clapping Pushups
7 jumping Air Squats
7 Thrusters (60/95)
Clapping Pushups - Lower to ground completely with chest and thighs touching ground and up into a clapping pushup. Ladies concentrate on full pushups, completely on the ground and back up.
Jumping Air Squats - Squat into the sitting position with pelvic crease below knee and explode up with both feet leaving ground. Feet must leave the ground at 1 inch or more.
Thank you to Crossfit Santa Clara and Jason Khalipa for this weeks challenge.
7 clapping Pushups
7 jumping Air Squats
7 Thrusters (60/95)
Clapping Pushups - Lower to ground completely with chest and thighs touching ground and up into a clapping pushup. Ladies concentrate on full pushups, completely on the ground and back up.
Jumping Air Squats - Squat into the sitting position with pelvic crease below knee and explode up with both feet leaving ground. Feet must leave the ground at 1 inch or more.
Thank you to Crossfit Santa Clara and Jason Khalipa for this weeks challenge.
Wednesday, April 14, 2010
Wednesday, April 14, 2010
400m Run
16-12-8-4
Deadlifts (225/135)
Burpees
Thrusters (135/80)
Pullups
400m Run
(start and end with the run, no run between sets)
16-12-8-4
Deadlifts (225/135)
Burpees
Thrusters (135/80)
Pullups
400m Run
(start and end with the run, no run between sets)
Tuesday, April 13, 2010
Monday, April 12, 2010
Monday April 12, 2010
50M Weighted Sled Pull or Tire Drag Forward (50/90)
21 Burpees
50M Weighted Sled Pull or Tire Drag Backwards (50/90)
15 Burpees
50M Weighted Sled Pull or Tire Drag Backwards (50/90)
9 Burpees
50M Weighted Sled Pull or Tire Drag Forward (50/90)
21 Burpees
50M Weighted Sled Pull or Tire Drag Backwards (50/90)
15 Burpees
50M Weighted Sled Pull or Tire Drag Backwards (50/90)
9 Burpees
50M Weighted Sled Pull or Tire Drag Forward (50/90)
Sunday, April 11, 2010
Sunday, April 11, 2010
2 Rounds
50 Double Unders (200 singles)
40 Box Jumps (20"/24")
30 Knees to Elbows on rings
10 Snatches (80#/135#)
5 Muscle-Ups
200m Weighted Run (25#/40# sandbag)
Subs:
1 muscle up = 4 pullups/4 ring dips
Use anything you have for the weighted run (dumbells or weight vest)
50 Double Unders (200 singles)
40 Box Jumps (20"/24")
30 Knees to Elbows on rings
10 Snatches (80#/135#)
5 Muscle-Ups
200m Weighted Run (25#/40# sandbag)
Subs:
1 muscle up = 4 pullups/4 ring dips
Use anything you have for the weighted run (dumbells or weight vest)
Saturday, April 10, 2010
Friday, April 9, 2010
Thursday, April 8, 2010
Thursday, April 08, 2010
5 Rounds
40 Double unders (160 singles)
30 Box Jumps (24/20")
20 Kettlebell swings (53/35)
40 Double unders (160 singles)
30 Box Jumps (24/20")
20 Kettlebell swings (53/35)
Wednesday, April 7, 2010
Tuesday, April 6, 2010
Monday, April 5, 2010
Sunday, April 4, 2010
Saturday, April 3, 2010
Friday, April 2, 2010
Friday April 02, 2010
200M Run
25 Snatches (75/45)
25 Kettlebells (53/35)
25 OH Squats (75/45)
25 Box Jumps (20/16)
25 SDHP (75/45)
25 Wallballs (20-10'/14-8')
25 Thrusters (75/45)
200M Run
25 Snatches (75/45)
25 Kettlebells (53/35)
25 OH Squats (75/45)
25 Box Jumps (20/16)
25 SDHP (75/45)
25 Wallballs (20-10'/14-8')
25 Thrusters (75/45)
200M Run
Thursday, April 1, 2010
Thursday April 01, 2010
100 Thrusters (95/60)
100 Wallballs
100 Kettlebells
100 Squat Cleans
100 Burpees
........
April Fools
Take a
REST DAY!
100 Wallballs
100 Kettlebells
100 Squat Cleans
100 Burpees
........
April Fools
Take a
REST DAY!
Wednesday, March 31, 2010
Wednesday March 31, 2010
5 Rounds
20 Thrusters (75/45)
20 Double Unders (80 Singles)
View Previous Times:
Tuesday September 22, 2009
20 Thrusters (75/45)
20 Double Unders (80 Singles)
View Previous Times:
Tuesday September 22, 2009
Tuesday, March 30, 2010
Tuesday March 30, 2010
3 Rounds
500M Row
10 Squat Clean to Overhead (135/80)
10 Pullups
Squat Clean to Overhead is just that. Do a Squat Clean and thrust up into a Thruster, then back down to the ground. You can Squat Clean then Jerk it, but going up into a thruster is easiest, I think.
Sorry for the late post. Just got Home. Robby picked this workout so blame him.
Also look for some new exercises (not new to CF) being implemented. It makes it fun and challenging. If you do not know what a certain exercise or how to perform it, either look it up or call/text me for an explaination.
Leslie where are you?
500M Row
10 Squat Clean to Overhead (135/80)
10 Pullups
Squat Clean to Overhead is just that. Do a Squat Clean and thrust up into a Thruster, then back down to the ground. You can Squat Clean then Jerk it, but going up into a thruster is easiest, I think.
Sorry for the late post. Just got Home. Robby picked this workout so blame him.
Also look for some new exercises (not new to CF) being implemented. It makes it fun and challenging. If you do not know what a certain exercise or how to perform it, either look it up or call/text me for an explaination.
Leslie where are you?
Monday, March 29, 2010
Monday March 29, 2010
REST DAY
I am sure most of you have realized that I have other priorities that are outweighing meeting everyday. It has been a very difficult decision, as all of you have made so much progress and I truly enjoy the workout comraderie we have built together, but I will not be having structured classes at 6 PM anymore. What we (mainly Jen) will do is post and/or text you all when she is having a workout herself so that you can join. I will try to do the same, but I have been working out on duty due to time constraints.
With Jury Duty, our work schedules, Jenna's dance class, Shea and Jenna's baseball practices and games, coaching both of them, Jen's schooling and just regular maintainence around the house, the 6 PM meeting is too difficult to facilitate. Dave and I are still working on a lease of the old video store and details of the gym. If you have any questions or concerns please contact me.
As I have said, Jen and I will text you of our workout time so that you may join us as a workout team. I also plan on doing some of the workouts around the lakes. It would be great for all of you to get a bar, some weights, etc. so that you can bring your own equipment to meet for a workout together. I will be glad to assist all of you on where to purchase, making equipment and installing pullup bars for you to continue this program that I strongly believe in. Please let me know if I can be of any help. Workouts will still be posted on the same schedule, 2 on and 1 off. Please text, email or call me for any instruction, questions ect. Please do not hesitate to contact me to work out a time for technique and/or practice. All of this and workouts for now on is together as a team, at a more flexible time for myself.
I have a feeling the comments are going to be brutal. That is OK, this is why we have a comment section. But remember it is about fitness, comraderie and friendship. I am one of you now. Lets keep up the great work and all work on trying to keep us together and finding places and times that will accomadate us all. Thank You for your hard work and dedication and of course your friendship.
I am sure most of you have realized that I have other priorities that are outweighing meeting everyday. It has been a very difficult decision, as all of you have made so much progress and I truly enjoy the workout comraderie we have built together, but I will not be having structured classes at 6 PM anymore. What we (mainly Jen) will do is post and/or text you all when she is having a workout herself so that you can join. I will try to do the same, but I have been working out on duty due to time constraints.
With Jury Duty, our work schedules, Jenna's dance class, Shea and Jenna's baseball practices and games, coaching both of them, Jen's schooling and just regular maintainence around the house, the 6 PM meeting is too difficult to facilitate. Dave and I are still working on a lease of the old video store and details of the gym. If you have any questions or concerns please contact me.
As I have said, Jen and I will text you of our workout time so that you may join us as a workout team. I also plan on doing some of the workouts around the lakes. It would be great for all of you to get a bar, some weights, etc. so that you can bring your own equipment to meet for a workout together. I will be glad to assist all of you on where to purchase, making equipment and installing pullup bars for you to continue this program that I strongly believe in. Please let me know if I can be of any help. Workouts will still be posted on the same schedule, 2 on and 1 off. Please text, email or call me for any instruction, questions ect. Please do not hesitate to contact me to work out a time for technique and/or practice. All of this and workouts for now on is together as a team, at a more flexible time for myself.
I have a feeling the comments are going to be brutal. That is OK, this is why we have a comment section. But remember it is about fitness, comraderie and friendship. I am one of you now. Lets keep up the great work and all work on trying to keep us together and finding places and times that will accomadate us all. Thank You for your hard work and dedication and of course your friendship.
Sunday, March 28, 2010
Sunday March 28, 2010
Make Up Day.
3 Rounds
4 Handstand Pushups
8 Ground to Overhead (C&J, Snatch, Ect.)
12 Burpees
3 Rounds
4 Handstand Pushups
8 Ground to Overhead (C&J, Snatch, Ect.)
12 Burpees
Saturday, March 27, 2010
Friday, March 26, 2010
Thursday, March 25, 2010
Thursday, March 25, 2010
4 Rounds
400m Run
15 Kettlebell Swings
10 Deadlifts
5 Squat Cleans
View Previous Times:
Friday December 04, 2009
400m Run
15 Kettlebell Swings
10 Deadlifts
5 Squat Cleans
View Previous Times:
Friday December 04, 2009
Roster:
Krista, Leslie, Sara, Mike L. and Paul
Times:
Wednesday, March 24, 2010
Wednesday, March 24, 2010
5 rounds
100' Lunges
25 Double Unders (100 singles)
10 Burpees
View previous Times:
Monday February 08, 2010
100' Lunges
25 Double Unders (100 singles)
10 Burpees
View previous Times:
Monday February 08, 2010
Tuesday, March 23, 2010
Monday, March 22, 2010
Monday March 22, 2010
4 Rounds
10 Thrusters (75/45)
10 Burpees
10 SDHP (75/45)
25 Double Unders and,
1 Mile Run
View Previous Times:
Thursday December 17, 2009
Roster:
Leslie, Krista, Odilia and Jen
10 Thrusters (75/45)
10 Burpees
10 SDHP (75/45)
25 Double Unders and,
1 Mile Run
View Previous Times:
Thursday December 17, 2009
Roster:
Leslie, Krista, Odilia and Jen
Times:
Sunday, March 21, 2010
Sunday March 21, 2010
Make Up Day
150 Kettlebells
Run 200M every time you stop.
View Previous Times:
Saturday November 21, 2009
150 Kettlebells
Run 200M every time you stop.
View Previous Times:
Saturday November 21, 2009
Saturday, March 20, 2010
Friday, March 19, 2010
Thursday, March 18, 2010
Thursday March 18, 2010
10 Thrusters (135/80), 50 Double Unders (200 Singles)
8 Thrusters, 40 DU (160 Singles)
6 Thrusters, 30 DU (120 Singles)
4 Thrusters, 20 DU (80 Singles)
2 Thrusters, 10 DU (40 Singles)
View Previous Times:
Tuesday December 08, 2009
8 Thrusters, 40 DU (160 Singles)
6 Thrusters, 30 DU (120 Singles)
4 Thrusters, 20 DU (80 Singles)
2 Thrusters, 10 DU (40 Singles)
View Previous Times:
Tuesday December 08, 2009
Wednesday, March 17, 2010
Wednesday March 17, 2010
REST DAY
5 Thrusters (165#), 1 Muscle Up
4 Thrusters, 2 MU's
3 Thrusters, 3 MU's
2 Thrusters, 4 MU's
1 Thruster, 5 MU's
Khalipa Workout Challenge #8
5 Thrusters (165#), 1 Muscle Up
4 Thrusters, 2 MU's
3 Thrusters, 3 MU's
2 Thrusters, 4 MU's
1 Thruster, 5 MU's
Khalipa Workout Challenge #8
Tuesday, March 16, 2010
Tuesday March 16, 2010
"Nicole"
AMRAP in 20 Minutes
400M Run
Max Rep Pullups
View Previous Times:
Sunday December 13, 2009
Enjoy your Spring Break.
AMRAP in 20 Minutes
400M Run
Max Rep Pullups
View Previous Times:
Sunday December 13, 2009
Enjoy your Spring Break.
Monday, March 15, 2010
Monday March 15, 2010
3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press (60#/95#)
View Previous Times:
Monday January 11, 2010
Roster:
Krista, Sara, Rachel, Jen and Paul
Times:
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press (60#/95#)
View Previous Times:
Monday January 11, 2010
Roster:
Krista, Sara, Rachel, Jen and Paul
Times:
Sunday, March 14, 2010
Saturday, March 13, 2010
Saturday March 13, 2010
Make up Day.
Do a previous missed workout or mix in some running, squats, situps and/or burpees.
Do a previous missed workout or mix in some running, squats, situps and/or burpees.
Friday, March 12, 2010
Friday March 12, 2010
10 Rounds
15 Deadlifts (135#/80#)
15 Pushups
Roster:
Leslie, Krista, Sarah, Kim and Paul
Times:
*note* With baseball starting, both Jenna and Shea will be playing and I will be a coach, there could and will be several days (sometimes whole weeks) that you will have to do something on your own. Its tough but it is important. Jenna has missed both practices this week (tues and fri)and I made a commitment to her, that it won't happen again. I encourage all to get a pullup bar and a few weights to continue this at home. Also next week is Spring Break and there will be no class that week. Enjoy the Spring Break and/or Vacation and STAY ACTIVE.
15 Deadlifts (135#/80#)
15 Pushups
Roster:
Leslie, Krista, Sarah, Kim and Paul
Times:
*note* With baseball starting, both Jenna and Shea will be playing and I will be a coach, there could and will be several days (sometimes whole weeks) that you will have to do something on your own. Its tough but it is important. Jenna has missed both practices this week (tues and fri)and I made a commitment to her, that it won't happen again. I encourage all to get a pullup bar and a few weights to continue this at home. Also next week is Spring Break and there will be no class that week. Enjoy the Spring Break and/or Vacation and STAY ACTIVE.
Thursday, March 11, 2010
Wednesday, March 10, 2010
Wednesday March 10, 2010
"Jackie"
1000M Row
50 Thrusters (45/30)
30 Pullups
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Thursday December 10, 2009
Roster:
Leslie, Krista, Odilia, Sandra, Jen, Mike L. and Paul
1000M Row
50 Thrusters (45/30)
30 Pullups
View Previous Times:
Thursday December 10, 2009
Roster:
Leslie, Krista, Odilia, Sandra, Jen, Mike L. and Paul
Times:
Tuesday, March 9, 2010
Tuesday March 09, 2010
"DT"
5 Rounds
12 Deadlifts
9 Hang Cleans
6 Jerks
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Monday November 16, 2009
Roster:
Leslie, Krista, Sarah, Odilia, Mike L. and Paul
Times:
5 Rounds
12 Deadlifts
9 Hang Cleans
6 Jerks
View Previous Times:
Monday November 16, 2009
Roster:
Leslie, Krista, Sarah, Odilia, Mike L. and Paul
Times:
Monday, March 8, 2010
Sunday, March 7, 2010
Saturday, March 6, 2010
Saturday March 06, 2010
No Class Today.
Make up Day "or"
5 Rounds
15 Kettlebells
15 Wallballs
200M Run
I have decided that weekends will be Make Up days. You may pick a previous workout that you suck at or that you plain just missed. If you choose something on your own, that is great as well. Just stay active and have fun. Take your family on a hike in the Estrellas, Ride Bikes or Row boats in the lake having a race with your kids. Whatever you do please post your events and how you felt.
Make up Day "or"
5 Rounds
15 Kettlebells
15 Wallballs
200M Run
I have decided that weekends will be Make Up days. You may pick a previous workout that you suck at or that you plain just missed. If you choose something on your own, that is great as well. Just stay active and have fun. Take your family on a hike in the Estrellas, Ride Bikes or Row boats in the lake having a race with your kids. Whatever you do please post your events and how you felt.
Friday, March 5, 2010
Thursday, March 4, 2010
Thursday March 04, 2010
Khalipa Workout #6
5 Rounds
7 Burpee Box Jumps (24"/20")
12 OH Squats (75/45)
Roster:
Krista, Odilia, Kim, Jen, Mike L. and Paul
5 Rounds
7 Burpee Box Jumps (24"/20")
12 OH Squats (75/45)
Roster:
Krista, Odilia, Kim, Jen, Mike L. and Paul
Times:
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