11-26-2010

For total reps
5 minutes each movement
Air squats
Pull-ups
Push-ups
Sit-ups

11-25-2010

run on treadmill for 8 minutes
then
30 Overhead Squats (use empty barbell light dumbbells or bodybar)
10 Handstand Push-ups (sub=use box, do 20 reps and stay in pike position with hips above head)

11-24-2010

5 rounds for time
30 box jumps
20 push ups

11-23-2010

run 3 minutes
100 abmat sit ups
100 lunges
100 lying leg lifts
run 3 minutes

11-22-2010

20 minute amrap
20 dips (use parallel bars or a bench, feet up high with bench dips for added difficulty)
20 dubs (sub jump rope=4x singles or 2x jumping jacks)

11-19-2010

50-40-30-20-10
push-ups
box jumps (sub=squat jumps)
run 1 minute on treadmill after each couplet

11-18-2010

4 rounds
Run 2 min on treadmill
50 air squats (break parallel)
20 Hollow rocks

07-29-2010

Thrusters
5-5-5-5-5

07-28-2010

20 minute amrap
5 broad jumps
10 pull-ups
15 tire jumps

07-27-2010

21-18-15-12-9-6-3
Squat Snatch 45/75
Row for calories

07-26-2010

crossfit.com filthy fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

07-22-2010

21-18-15-12-9-6-3
Box Jumps
Snatch Hi-pulls
Push-ups
KB Swings

odd=10 tuck jumps
even=30 abmat sit-ups

07-20-2010

"We must not sit down and wait for miracles. Up and be going!"
-John Eliot

We can all learn something from this article. Along with proper sleep patterns, the food that goes into your body is the determining factor in your power output. READ YOUR FOOD LABELS! Don't believe the marketing hype! Just because someone says something is good for you or your kids doesn't make it so, most food companies making health claims are just out to make a buck and are not real food! Activia is one of the biggies. Yeah there are some healthy bacteria in their yogurt. But enough sugar to fuel a small country! Check out this article and learn more.

http://www.forbes.com/global/2010/0607/issues-probiotics-vitamins-supplements-snake-oil-in-snacks.html

Warm-up 3 rounds
5 ohs
5 push-ups
5 tire flips (teaming up with a partner is ok on this one)

5 rounds
7 deadlift
25 squat
farmer walk around cones~40 meters 35/55
rest 1 minute between rounds
score is deadlift weight and total time

07-19-2010

"It is not the critic who counts. Not the man who points out how the strong man stumbled or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions;who spends himself in a worthy cause. Who, at the best, knows in the end the triumph of high achievement, and who at the worst, at least fails while daring greatly, so that his place shall never be with those timid souls who know neither victory nor defeat."- Theodore Roosevelt

Warm up with pvc Squat snatch progression
then
Amanda (crossfit.com) tribute workout

9-7-5 reps of

muscle ups

squat snatch 95/135 (rx weights, everyone will need to scale down)



3 ring pull ups and 3 ring dips will equal 1 muscle up today

07-14-2010

run outside up the block in front of kobe and back down around the block in front of the falls to the gym.
30 air squats
30 push ups
30 lunges
30 sit ups
then
7x1 clean

07-13-2010

4 rounds for time
30 ohs 25/45
500 meter row

07-12-2010

tabata sit ups

then

5 rounds for time
10 clean and jerk 35/75
400 meter run or 500 meter row

07-10-2010

crossfit.com
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

07-09-2010

6 rounds 1 minute rest between rounds
3 minute amrap
3 burpees
3 hspu
3 push jerks

score=total rounds completed+load.

07-08-2010

2-2-2-2-2-2-2-2-2-2
Deadlift @ 50% max. Work on quickness.
then
15 Minutes amrap
5 pull-ups
10 tire jumps
15 Kb/Db Swings 25/55

07-07-2010

Work on handstand push ups to warm up
then
from crossfit.com
500 meter row
150 double unders/450 singles
50 burpees

When you go to start a workout are you positive, scared, or pissed off? Thomas Jefferson had the right mindset figured out long ago.

"When we see ourselves in a situation which must be endured and gone through, it is best to make up our minds to it, meet it with firmness, and accommodate everything to it in the best way practicable. This lessens the evil; while fretting and fuming only serves to increase your own torments."- Thomas Jefferson

07-06-2010

http://journal.crossfit.com/2010/01/pose-drills.tpl#featureArticleTitle pose-running drills video. Check it out if you have a journal subscription. If you don't have a subscription yet consider it, tons of info for 25 dollars a year.

Warm up with pose running drills ^_^

Then

1-1-1-1-1-1-1
Deadlift

07-05-2010

from crossfit.com
Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

07-03-2010

30 muscle ups for time
if you cannot do muscle ups work on pull-ups and dips

07-02-2010

CLASS WILL BE AT 9:30 am MONDAY THE 5TH! the gym doesn't open until 7 am and I have clients up til 9:30 am. This will be the only class on Monday because the gym is closing at 4 pm.

21-15-9-15-21

Bench Press 75% body weight
Plyo push-ups
Dumbbell floor press 20/55

07-01-2010

the 7 deadly (crossfit.com)
7 rounds for time 35 minute cap!

7 handstand push ups/variation box/ball walk etc
7 thrusters 65/115
7 knees to elbows
7 deadlift 115/205
7 burpees
7 kb/db swings 25/55
7 pull ups/variation jumping/ring row

06-30-2010

death by shoulder press
add 1 rep per minute on the minute until failure

06-29-2010

tabata
sit-ups
thrusters
hollow rocks
kb/db swing
box jumps

06-26-2010

3 rounds
run 400 meters
25 push ups
50 air squats
run 800 meters
10 deadlift 225
10 hspu

06-25-2010

everybody make a profile on logsitall.com!

I dedicate this workout to Sandy Clark, a friend first and one of my favorite clients second, who passed away in a motorcycle accident two months after I had my own motorcycle accident. Sandy showed me an ability to push herself that I had only seen in myself and other athletes. She will forever remain an inspiration. I would present her with new challenges every workout. And she would rise to the task and suprise me with her mental and physical strength.

Sandy
Buy in=53 SDLHP 35/75
2 rounds for time
10 burpees
30 DB/KB swings 20/35
10 DB man makers 10/20
50 barbell thrusters 25/45
10 tuck jumps
70 sit ups

06-24-2010

5-4-3-2-1-10-1-20-1-30
Power Clean

06-23-2010

25-15-5
5-15-25
25-15-5
Sumo Deadlift Hi Pull 55/95
Wall balls 15/20

06-22-2010

5 rounds for time
10 overhead lunges each leg
21Push-ups
21 Sit-ups

06-21-2010

Nancy
5 rounds for time
run 400 meters or row 750 meters
Overhead squat 15 reps 45/95

06-19-2010

21-18-15-12-9-6-3
Pull-ups
Push-ups
odd rounds 10 tuck jumps
even rounds 200 meter row

Then
Tabata
KB/DB Swings 15/35
Abmat sit ups

06-18-2010

5-5-5-5-5
Deadlift

Then
15 min amrap
5 burpees
10 KB/DB power cleans
15 air squats

06-17-2010

10 minute AMRAP
10 v-ups
20 anchored sit-ups
30 medicine ball slams

then

(from Wasatch CrossFit)
3 rounds
30 sumo deadlift hi pull @45/75
30 weighted box jumps @10/25

06-16-2010

5 rounds
6 dumbbell snatches rt arm 15/30
6 dumbbell thrusters rt arm 15/30
10 box jumps
6 dumbbell snatches lft arm 15/30
6 dumbbell thrusters lft arm 15/30
10 pull ups

06-15-2010

Team workout
Station 1: Broad jumps
Station 2: Push ups
Station 3: kb/db swings
Station 4: Run to dumpster and back

06-14-2010

refer to 6-12-2010

06-12-2010

Push press
Start with 1 rep then add 1 rep every minute on the minute. Continue until time runs out.
Then
5 rounds
row 500 meters
50 double unders or 100 singles and 5 burpees

06-11-2010

12-9-6-9-12
Thrusters
Pull-ups
Row for x2 Calories

06-10-2010

24-21-18-15-12-9
V-ups
Kettlebell or dumbbell swings
SDLHP
Box Jumps or step ups

06-09-2010

1-10-1-20-1-30
Deadlift

06-08-2010

Team Workout 20 Minutes for max reps
Station 1: Push Press with dumbbells
Station 2: Push ups
Station 3: Row 20 calories
Station 4: Rest

06-07-2010

75 snatches for time (crossfit.com)

then
15 min AMRAP
10 Hollow rocks
20 Abmat sit ups
30 Mtn climbers (15 per side)

6-3-2010

10-9-8-7-6-5-4-3-2-1
Man Makers
1-2-3-4-5-6-7-8-9-10
Burpees

Then

Tabata squats

6-01-2010

20 Minutes AMRAP
10 Atomic sit-ups
20 Hollow rocks
15 Lying Back extensions
30 Barbell or Kettlebell good mornings
40 Abmat Sit-ups

5-31-2010

Murph (courtesy of crossfit.com)

Meet in the parking lot at 9:15 am Monday and we'll all head over to Wasatch CrossFit together for this workout. Remember its scaleable so don't chicken out because it looks scary!

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. (crossfit.com)

5-29-2010

Courtesy of crossfit.com
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Scaled versions courtesy of crossfitbrandx.com
The Porch:For time:10 Handstand push-ups
205-225 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10’
200 Double-unders
Run 400 meters with a 45lb plate
Women Deadlift 155-185
Wall Ball 14
Plate 25
Pack:For time:10 Handstand push-ups (or Progressions)
135-185 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 14 pounds, 10’
120 Double-unders
Run 400 meters with a 25lb plate
Women:Women Deadlift 65-95
Wall Ball 8-10
Plate 25
Puppies:5 Handstand push-ups (or Progressions)
25-45 pound Deadlift, 10 reps
15 Box jumps, 12-20 inch box
20 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
25 Wallball shots, 14 pounds, 10’
30 Double-unders (or Tuck Jumps)
Run 400 meters with a 10-25lb plate

5-28-2010

3-3-3-3-3-3
Deadlift

FOR MEMORIAL DAY. Wasatch CrossFit has invited us all out to their memorial day celebration and WOD "Murph" run 1 mile 100 pull ups 200 push ups 300 squats run 1 mile. If Murph looks scary remember that we can scale back the reps and distance until you feel comfortable. We can all meet up at Crossroads around 9:15 am and carpool out to Wasatch in Layton. If you have any questions talk to me in class.

5-27-10

100 Dumbbell Squat Cleans
5 burpees every minute

5-26-2010

21-18-15-12-9-6-3
Pull-ups
Deadlifts
odd=20 lunges
even=20 abmat sit ups