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