October One 2009

Warm up:
3 rounds
200M
15 swings
Hip mobility
10 dislocates

Workout:
Fight Gone Better
1 minute of each of the following:
Wall Ball
Row (calories)
Hang Power Clean @ 75#
Push Press @ 75#
Box Jump
Rest

Repeat 3 times

Score is # of reps completed for each except row which is calories burned.

See video for an explanation remembering that we are doing power cleans instead of Sumo Deadlift High Pulls.

September Thirty 2009

Clean Instruction from Jon Gilson at Crossfit Again Faster

The Squat Clean from Patrick Cummings on Vimeo.

Warmup:
5 rounds
50 rope jumps
Hip Mobility
10 Shoulder dislocates

Skill:
Hang Squat Clean Practice

Workout:
Angie
100 pullup
100 pushup
100 situp
100 squat

September Twenty-nine 2009

Workout:

Sumo Deadlift
1-1-1-1-1

Then:
15-3 Hand Stand Pushups
3-15 KTEs
Alternate by twos

September Twenty-six 2009

Workout:
Get an old backpack. Find 20 pounds of weight. Cat litter, dog food, sand, rocks, flour, sugar, water (water weight about 8 pounds per gallon), just get 20 pounds.

Stuff it in the backpack. If you use rocks or weights, pad with clothes and try to distribute the weight equally.

Now go walk at slightly above conversational pace for one hour. Take your dog, take a friend, take both. Go outside no treadmills allowed. Try to go four miles.

Enjoy and let me know how it goes.

If you have any old backpacks that are in serviceable shape and want to get rid of them, bring them to me at the gym.

September Twenty-five 2009

Workout:

Half-Reckoning

For Time

800M

50 Body Blasters

800M

Body Blaster=Burpee to Pullup to Knees to Elbows

September Twenty-three 2009

Sherrie

Bench Press

3-3-3-1-1-1

Then:

AMRAP in 12
5 Curtis Ps (m @ 65)
20 Jumping Pullups

Curtis P=Hang Clean, lunge left, lunge right, push press

September Twenty-0ne 2009

Bryce

Workout:

Sumo Deadlift
5-5-3-3-3

Then:
3 rounds (May 6)
400M
15 Burpees
15 Pullup

September Nineteen 2009

Shannon (She got her first unassisted pullup today.)

5 rounds for time of:
400M Run
30 weighted situps
15 Bodyweight deadlifts

September Eighteen 2009

Workout:

20 Renegade Manmaker
800 M
15 Renedgade Manmaker
800M
10 Renegade Manmaker

800M

Bring a towel, this one is rain or shine.

September Seventeen 2009

Box Jump Fun!

Workout:

Back Squat
3-3-3-1-1-1

Then:

DB or KB Swings
3:30 work

1:30 rest
2:30 work

1:30 rest
1:30 work

September Fifteen 2009

Michael

Workout:

Bench Press
5-5-5-3-3-3
Then:

Four rounds of
400M
50 squats

Post weights and time to comments.

Why we Train

It's like Coach Glassman says:
"I have this fear that modern medicine will allow us to live until we are 150 years old, but we still enter the nursing home at 75. The second half of our life will be spent watching Oprah, getting fed by a spoon and having our asses wiped for us.
I want people to live past their 90's, without the need of 'assisted living facilities', able to carry their groceries up stairs (a bag in each hand), still frisky in the sack, and if some one tries to mug them at the ATM, the would be robber gets knocked to the ground and a foot on his throat for his trouble."

September Fourteen 2009

Bexx

Workout:

Deadlift
1-1-1-1-1

Then:
4 rounds
35 Box Jump

50 ft flying burpee

Post DL weights and time to comments.

September Twelve 2009

The 5 o'clock crew getting down.

Workout:

Push Press
3-3-3-1-1-1
Then:

Helen
3 rounds for time
400M
21 swings
12 pullups

Post weight and times to comments.

September Ten 2009

Jermaine (please come back; we miss you)

Workout:

5 Rounds

25 ft. Left arm Dumbbell Overhead Lunge

25 ft. Right arm Dumbbell Overhead Lunge

21 Burpees

Post dumbbell used and time to comments.

September Nine 2009

Lucas

Workout:

Back Squat

5-5-5-3-3-3

Then:

On the minute by the minute of Barbell Thruster (M@ 96, W @ 65)

workout ends when reps cannot be completed within the round specified.

Post Back Squat weight and rounds completed to comments.

September Eight 2009

Alex

Workout:

Deadlift
5-5-3-3

Then:
7 Rounds of
10 Pullups
10 Knees to elbows
10 Pushups

Post weights and time to complete to comments

September Five 2009

As promised a bodyweight, no equipment needed workout to make your Saturday just a little better.

Here it is:

Run 2 miles. For every minute you are running stop and do 25 squats and 25 pushups.

Here's how it works: Start running, after one minute do the squats and pushups. Start running at the end of the second minute, stop do your exercises and so on.

Stop the clock while you do the exercises.

The faster you run the less you do.

Have fun and post experience to comments.

September Four 2009

Scott

Workout:

Push Press
5-5-5-3-3-3

Then:
7 rounds
10 pushups
10 box jumps

Check here tomorrow night for an at home workout for Saturday.

Post weight push pressed and time to complete to comments.

September Two 2009

Andy

Workout:
Front Squat
3-3-3-1-1-1

Then:
AMRAP in 15 of
5 Hang Clean and Press
(M @ 95, W @ 65)
15 Weighted situps (M@45, W@25)