5 Rounds
20 Thrusters (75/45)
20 Double Unders (80 Singles)
View Previous Times:
Tuesday September 22, 2009
Wednesday, March 31, 2010
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
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)
8 Thrusters, 40 DU (160 Singles)
6 Thrusters, 30 DU (120 Singles)
4 Thrusters, 20 DU (80 Singles)
2 Thrusters, 10 DU (40 Singles)
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
AMRAP in 20 Minutes
400M Run
Max Rep Pullups
View Previous Times:
Sunday December 13, 2009
Enjoy your Spring Break.
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 Kettlebells
12 Push Press (95/60)
View Previous Times:
Monday January 11, 2010
Roster:
Krista, Sara, Rachel, Jen and Paul
Times:
500M Row
21 Kettlebells
12 Push Press (95/60)
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
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
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
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:
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:
Wednesday, March 3, 2010
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
Squat Cleans (.75X's BW)
Try and do normal weight for each if not a little more.
Roster:
Leslie, Krista, Kim, Jen, Mike L. and Paul
Times:
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
Squat Cleans (.75X's BW)
Try and do normal weight for each if not a little more.
Roster:
Leslie, Krista, Kim, Jen, Mike L. and Paul
Times:
Tuesday, March 2, 2010
Monday, March 1, 2010
Monday March 01, 2010
15 - 12 - 9
400m Run
Kettlebells
Burpees
Pullups
"Continued"
Roster:
Leslie, Krista, Jen, Mike L. and Paul
Times:
400m Run
Kettlebells
Burpees
Pullups
"Continued"
Roster:
Leslie, Krista, Jen, Mike L. and Paul
Times:
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