April 17, 2010

"Warm-Up"
4 rounds of:

Butt Kicks, 30 secs

Power Squat, 30 secs

Knee Drive, 30 sec

Plank Hold, 30 sec

Crab Push-Ups, 30 secs

Rest, 30 secs

"Met-Con"

As many rounds as possible in 15 minutes of:

15 Plate/Medicine Ball Clean and Press

Overhead Lunge

Odd objects, no problem!

Simple movements are brutally effective. Good job guys, you worked hard but maintained proper form throughout.

"Functional movements...are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over distances, and to do so quickly."

-Crossfit Journal Issue 56, April 2007 "Understanding CF"

April 14, 2010

"Strength"

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

"Met-Con"

As many rounds as possible in 7 minutes of:

7 DB Swings

7 DB Push Press

7 Knee-Tuck/Toe-to-Bar

April 7, 2010

"Warm-Up"

20 minutes of (at moderate intensity):

1 lap jog (work on Pose form)

10 Push-Ups

20 Air Squats

"Met-Con"

10 rounds for time of:

14 DB Swings

7 Wall-Ball Shots

Holiday Weekend Workout!

Saturday - April 3

"Warm-Up"

4 rounds of:

Jog in place, 30 sec

Power Squat, 30 sec

Ski, 30 sec

Knee Drive, 30 sec

Level 1 Drill, 30 sec

Rest, 60 sec

"Strength"

3 rounds for max reps of:

Incline Bench

Push-Up

"Met-Con"

As many rounds as possible in 12 minutes of:

Run to Light Post and Back

DB Push Press, 15 reps

Air Squat, 15 reps

Good job keeping your Pose form!

Class Recap

Wednesday, March 31

Warm-Up

2 rounds of:

Squats, 10-15 reps

Back Extension, 10-15 reps

GHD Sit-Up, 10-15 reps

Stretch and Power Clean form check

Strength

Power Clean 5x5

-The power clean is a tough one but the time invested will be well worth it.

Met-Con

As many rounds as possible in 12 minutes of:

Run 1/5 mile

15 Wall Ball Shots

5/10 Handstand Push-Ups/Handstand Hold (seconds)

Class Recap

Sunday - March 28

Warm-Up

4 rounds of:

Butt Kicks, 30 sec

High Knees, 30 sec

Knee Drives, 30 sec

Plank Hold, 60 sec

Rest, 30 sec

-This got the group going and after everyone tied their shoes, we were good to go!

Stretch and Squat form check

Strength

Deadlift 3x3

-Everyone is getting better here, nothing like some good linear strength progression.

Met-Con

As many rounds as possible in 12 minutes of:

7 Push-Ups

14 Jumping Pull-Ups

21 Squats

Good job George! We hope to see you again.

Schedule and Class Recap

Schedule

Sunday 3/28 @ 9:00 am

Wednesday 3/31 @ 7:00 pm

Recap: Wednesday - March 24

Skill:

Handstands

Strength:

Front Squats

WOD:

Stations - work for 30 seconds and then immediately move onto next exercise

Total Time: 9 minutes

Exercises:

Hanging Knee Raises

Dumbbell Farmers Hold

Burpee Jumps

This workout looked simple but it ended up being pretty effective!