Monday, April 30, 2012
Monday 30, April 2012
Happy Monday to you all!
Hope we all had a great weekend!
Skill:
Turkish get ups
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
800m run
10-9-8-7-6-5-4-3-2-1
Chest to bar pull ups
Box jumps 30/24in
GHD sit ups
800m run
Sunday, April 29, 2012
Rather than focus on the DON'Ts...focus on the DOs! It brings a completely different perspective that can apply to any diet and fitness regime. Whether you are Paleo or a Vegetarian, it's the same thing. Focusing on the positive and the things that you should be doing will make it a completely different experience. So I will give you MY list of DOs!
DO choose the highest quality of food and meat that you can afford! I recognize that buying grass fed beef and organic veggies costs more than if you buy the regular stuff, but if you can work it in to your budget...it makes a difference in the way you feel, the taste of your food, and the way your body digests it. The food you buy that is not organic and is in the grocery story has chemicals that your body has to process and remove in order to keep from poisoning your system. I have also read that organic veggies, grass fed beef, range free chicken, and cage free grain fed eggs also have a higher concentration of nutrients. Pay attention to the QUALITY of the food you purchase and do the best you can. If you can't get the highest quality, don't beat yourself up or feel like you cannot participate in a healthy lifestyle. Make the best choices that you can and remind yourself that whether you are eating organic veggies or not, prepared properly that's still a better choice than throwing a bag of frozen corn in the microwave.
DO eat balanced meals! While I understand bacon is delicious and so is fruit...only eating those things or eating too much is not good either. Make sure that you have balance on your plate. Eat protein and healthy fat and good carbs at every meal. People think that the word carb is evil. It's not. We need carbs, but it's best to get them from healthy sources like vegetables and fruits and sweet potatoes. Choose good, healthy carbs rather than eliminating them from your diet. Make sure you are getting enough healthy fat so that you feel full and stay satisfied longer. There are lots of sources of good fats in olive oil, raw nuts, avocados, and olives.
DO prepare ahead to avoid snap decisions choices made out of desperation! Many people cook meals ahead of time. I think this is a great idea and is very helpful to many people! I have never been big on this as I tend to fly by the seat of my pants, but I prepare by ALWAYS having some type of veggies on hand and some kind of meat thawed out in the fridge. As long as I have food that I can prepare on the spot, I will make good choices. Another option is to cook bigger portions when you cook and put the leftover away for later so they are easy to grab and reheat when you need them! Remember that you always have a choice. Panicking never leads to anything good. Many times, if I stop for a moment and think I can come up with a meal that is delicious and quick.
DO eat food that you like! If you don't like broccoli, don't eat it! Find another green that you DO like and find different ways to cook the foods you enjoy. I LOVE zucchini but if I ALWAYS eat it prepared the same way, I get sick of it. I grill it, saute it, and sometimes I add canned tomatoes. Using different spices and ways to cook things is fun and keeps you from getting bored. Be creative! I've surprised myself (in a good way) many times.
DO eat when you are hungry! This is not about starvation and deprivation. REMEMBER THAT! It's about nourishing your body and fueling it well, so that it runs more efficiently. If you are hungry, EAT! This is another example of why it's good to prepare and always have food available. If you have snacks prepackaged or you have fresh fruit and veggies in your fridge, you can easily prepare a snack that is healthy. If you are consistently feeling like you are hungry or never satisfied, look at what you are eating and make sure you are eating enough protein and healthy fats. This doesn't mean you have a free pass to eat all day just because you are bored. Don't confuse stress or boredom with hunger, but if you really ARE hungry then you should listen to your body and eat!
DO make your food look appetizing! I never used to arrange my food in any certain way on my plate or care about the colors. I certainly didn't garnish my food or make my plate look photo ready. Now, I do. It does not take me hardly any extra time to throw a little garnish or place my food carefully on my plate.
DO keep track of what you eat! I suggest taking a picture of every meal you eat on your phone. This does a few things for me. It keeps me honest. If there's bad stuff on my plate, it's gonna be in the picture. It's easier for me than having to write everything down. I don't need a pen and paper and my phone is always with me so it works well! It also goes hand in hand with making my food look appetizing. I want to create meals that are photo worthy! Try it for a week. And if you want even more accountability, start a blog and post your daily meals! It's also fun to send your pics to friends that are also watching what they eat to share ideas and get that reaffirmation that you are doing a good job!
DO be flexible and forgiving with yourself and others that are not making the same choice as you! Sometimes you will HAVE to eat out or you may find yourself unprepared. DO THE BEST YOU CAN. Most restaurants will cook food to order. Just be sure to ask lots of questions. If you are at a Mexican food restaurant, order chicken or beef and ask for grilled veggies and/or guacamole INSTEAD of rice and beans. Don't freak out or become a food "Nazi". Having grilled veggies that were grilled in regular butter or vegetable oil is better than eating a cheese enchilada. And if you make a mistake or choose to have a cheat, do it and then get back on track the next meal without beating yourself up! I find when I beat myself up, it almost gives me a license to really go crazy because I feel like all is lost anyway. That is not the case. You are human. Move on and do better next meal.
DO workout! They say you can't outrun a bad diet. Well, you can't just eat healthy and get fit either. You need the two parts working hand in hand to be truly strong and fit!
THINKING WE SHOULD START ANOTHER 30 DAY CHALLENGE - WHO IS IN???
DO choose the highest quality of food and meat that you can afford! I recognize that buying grass fed beef and organic veggies costs more than if you buy the regular stuff, but if you can work it in to your budget...it makes a difference in the way you feel, the taste of your food, and the way your body digests it. The food you buy that is not organic and is in the grocery story has chemicals that your body has to process and remove in order to keep from poisoning your system. I have also read that organic veggies, grass fed beef, range free chicken, and cage free grain fed eggs also have a higher concentration of nutrients. Pay attention to the QUALITY of the food you purchase and do the best you can. If you can't get the highest quality, don't beat yourself up or feel like you cannot participate in a healthy lifestyle. Make the best choices that you can and remind yourself that whether you are eating organic veggies or not, prepared properly that's still a better choice than throwing a bag of frozen corn in the microwave.
DO eat balanced meals! While I understand bacon is delicious and so is fruit...only eating those things or eating too much is not good either. Make sure that you have balance on your plate. Eat protein and healthy fat and good carbs at every meal. People think that the word carb is evil. It's not. We need carbs, but it's best to get them from healthy sources like vegetables and fruits and sweet potatoes. Choose good, healthy carbs rather than eliminating them from your diet. Make sure you are getting enough healthy fat so that you feel full and stay satisfied longer. There are lots of sources of good fats in olive oil, raw nuts, avocados, and olives.
DO prepare ahead to avoid snap decisions choices made out of desperation! Many people cook meals ahead of time. I think this is a great idea and is very helpful to many people! I have never been big on this as I tend to fly by the seat of my pants, but I prepare by ALWAYS having some type of veggies on hand and some kind of meat thawed out in the fridge. As long as I have food that I can prepare on the spot, I will make good choices. Another option is to cook bigger portions when you cook and put the leftover away for later so they are easy to grab and reheat when you need them! Remember that you always have a choice. Panicking never leads to anything good. Many times, if I stop for a moment and think I can come up with a meal that is delicious and quick.
DO eat food that you like! If you don't like broccoli, don't eat it! Find another green that you DO like and find different ways to cook the foods you enjoy. I LOVE zucchini but if I ALWAYS eat it prepared the same way, I get sick of it. I grill it, saute it, and sometimes I add canned tomatoes. Using different spices and ways to cook things is fun and keeps you from getting bored. Be creative! I've surprised myself (in a good way) many times.
DO eat when you are hungry! This is not about starvation and deprivation. REMEMBER THAT! It's about nourishing your body and fueling it well, so that it runs more efficiently. If you are hungry, EAT! This is another example of why it's good to prepare and always have food available. If you have snacks prepackaged or you have fresh fruit and veggies in your fridge, you can easily prepare a snack that is healthy. If you are consistently feeling like you are hungry or never satisfied, look at what you are eating and make sure you are eating enough protein and healthy fats. This doesn't mean you have a free pass to eat all day just because you are bored. Don't confuse stress or boredom with hunger, but if you really ARE hungry then you should listen to your body and eat!
DO make your food look appetizing! I never used to arrange my food in any certain way on my plate or care about the colors. I certainly didn't garnish my food or make my plate look photo ready. Now, I do. It does not take me hardly any extra time to throw a little garnish or place my food carefully on my plate.
DO keep track of what you eat! I suggest taking a picture of every meal you eat on your phone. This does a few things for me. It keeps me honest. If there's bad stuff on my plate, it's gonna be in the picture. It's easier for me than having to write everything down. I don't need a pen and paper and my phone is always with me so it works well! It also goes hand in hand with making my food look appetizing. I want to create meals that are photo worthy! Try it for a week. And if you want even more accountability, start a blog and post your daily meals! It's also fun to send your pics to friends that are also watching what they eat to share ideas and get that reaffirmation that you are doing a good job!
DO be flexible and forgiving with yourself and others that are not making the same choice as you! Sometimes you will HAVE to eat out or you may find yourself unprepared. DO THE BEST YOU CAN. Most restaurants will cook food to order. Just be sure to ask lots of questions. If you are at a Mexican food restaurant, order chicken or beef and ask for grilled veggies and/or guacamole INSTEAD of rice and beans. Don't freak out or become a food "Nazi". Having grilled veggies that were grilled in regular butter or vegetable oil is better than eating a cheese enchilada. And if you make a mistake or choose to have a cheat, do it and then get back on track the next meal without beating yourself up! I find when I beat myself up, it almost gives me a license to really go crazy because I feel like all is lost anyway. That is not the case. You are human. Move on and do better next meal.
DO workout! They say you can't outrun a bad diet. Well, you can't just eat healthy and get fit either. You need the two parts working hand in hand to be truly strong and fit!
THINKING WE SHOULD START ANOTHER 30 DAY CHALLENGE - WHO IS IN???
Saturday 28, April 2012
Oh heck yes!!!
Thank you Coach Ord fo another amazing Saturday workout!
40 minute time limit!!!
50 of each of the following movemens AFTER
1 mile run
Slam ball
Box jump 24/20
KB halo 16/12kg
KB swing 24/16kg
Push up
OHP 20/10kg
Burpee
Sit up
Wall ball 20/16lb
Deadlift 60/40kg
When completed with all movements, on the rower, row for calories until time limit is up - your score is the total number of calories on the rower.
Thank you Coach Ord fo another amazing Saturday workout!
40 minute time limit!!!
50 of each of the following movemens AFTER
1 mile run
Slam ball
Box jump 24/20
KB halo 16/12kg
KB swing 24/16kg
Push up
OHP 20/10kg
Burpee
Sit up
Wall ball 20/16lb
Deadlift 60/40kg
When completed with all movements, on the rower, row for calories until time limit is up - your score is the total number of calories on the rower.
Friday 26, April 2012
For time: Weight is 85/55kg and we are subbing HSPU for parallette :-)
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.
--------------------------------------------------------------------------------
Thursday 26, April 2012
Skill:
Pull ups/Muscle ups
Strength:
Back squats
5-5-5-3-2-5
Metcon:
12 min AMRAP
5 snatch 50/30kg
10 GHD sit ups / med ball sit ups
20 double unders
Pull ups/Muscle ups
Strength:
Back squats
5-5-5-3-2-5
Metcon:
12 min AMRAP
5 snatch 50/30kg
10 GHD sit ups / med ball sit ups
20 double unders
Wednesday, April 25, 2012
Wednesday 25, April 2012
Bench mark today, so strength will come after if you got it in ya!
Skill:
pull ups/muscle ups
Metcon:
"Cindy"
20 min AMRAP
5 pull ups
10 push ups
15 air squats
Strength:
Bench press
5-5-5-3-2-5
Skill:
pull ups/muscle ups
Metcon:
"Cindy"
20 min AMRAP
5 pull ups
10 push ups
15 air squats
Strength:
Bench press
5-5-5-3-2-5
Tuesday 24, April 2012
Skill:
Pull ups/muscle ups
Strength:
Dead lifts
5-5-5-3-2-5
Metcon:
800m run
21-15-9
Ring dips
Burpee box jumps
HSPU
800m run
Pull ups/muscle ups
Strength:
Dead lifts
5-5-5-3-2-5
Metcon:
800m run
21-15-9
Ring dips
Burpee box jumps
HSPU
800m run
Monday 23, April 2012
Skill:
Pull ups and or muscle ups
Strength:
Snatch
1-1-1-1-1-1-1
or
3-3-3-3-3
Metcon:
Happy birthday Shannon!!!
3x
4 squat cleans 60/40kg
23 pull ups
19 box jumps 24/20in
84 double unders
Pull ups and or muscle ups
Strength:
Snatch
1-1-1-1-1-1-1
or
3-3-3-3-3
Metcon:
Happy birthday Shannon!!!
3x
4 squat cleans 60/40kg
23 pull ups
19 box jumps 24/20in
84 double unders
Sunday 22, April 2012
Well, what to say here....
Hmmm, Coach Jason covered after not sleeping most of the weekend, soooooo I have no clue what you guys did. But knowing Jason he was way nicer than me. :-)
Hmmm, Coach Jason covered after not sleeping most of the weekend, soooooo I have no clue what you guys did. But knowing Jason he was way nicer than me. :-)
Saturday 21, April 2012
Jeeeeezzzzzeeeee O peeeeeezzzzzeeeee O
Coach Brandon is setting the bar high on these Saturday WOD's and today ain't no different.
"Field Day"
4x
200m burpee broad jumps
20 floor wipers 60/40kg
10 tire flips
50m prowler push 60/40/20kg
Coach Brandon is setting the bar high on these Saturday WOD's and today ain't no different.
"Field Day"
4x
200m burpee broad jumps
20 floor wipers 60/40kg
10 tire flips
50m prowler push 60/40/20kg
Friday 20, April 2012
Who likes thrusters??? Who, oh you dont? Weird, I thought we loved em just like burpees.
Oh wait, you dont ever want those two movements together...
Well, I guess we could try to refrain and add a run today???
HAHAHAHAHAHA it has all 3!
Strength:
Back squats
5-5-5-3-2-5
Metcon:
400m run
21 thrusters 42.5/27.5kg
21 burpees
400m run
15 thrusters 42.5/27.5kg
15 burpees
400m run
9 thrusters 42.5/27.5kg
9 burpees
400m run
OHHHHHHYAAAAAAAA!!!!!
Oh wait, you dont ever want those two movements together...
Well, I guess we could try to refrain and add a run today???
HAHAHAHAHAHA it has all 3!
Strength:
Back squats
5-5-5-3-2-5
Metcon:
400m run
21 thrusters 42.5/27.5kg
21 burpees
400m run
15 thrusters 42.5/27.5kg
15 burpees
400m run
9 thrusters 42.5/27.5kg
9 burpees
400m run
OHHHHHHYAAAAAAAA!!!!!
Thursday, April 19, 2012
How to survive BUDS - thanks Chandler
On occasion I like to share a cool new product developed by a friend. If you are thinking about becoming a Navy SEAL or SWCC warrior then please pay attention to this email.
Phil Black is a friend, SEALFIT coach and founder of FitDeck. Phil recently created a series of 4 FREE training videos (over 2 hours of info) aimed at helping you succeed at BUD/S. This invaluable content is free and available to anyone -- but it’s not meant for just anyone. It’s specifically geared toward people who who want to survive (and thrive!) at BUD/S. Phil is offering a ton of free training here...and at the end of the free video series he has a great offer for a complete audio set and FitDeck card bonus.
The video series is called Surviving BUD/S and you can access it here. The videos cover the following topics:
The Decision to become a SEAL (Do you have what it takes?)
Physical Preparation
Mental Preparation
Do’s and Don’ts at BUD/S
Please take advantage of this high-value opportunity.
Profile: Phil Black is a former Navy SEAL Officer and BUD/S Instructor and has been coaching, training, and mentoring SEAL candidates for a decade. His videos consolidate his very best advice, tips, and perspective on what it takes to succeed at BUD/S. At 6’7”, Phil is the tallest Navy SEAL to make it through BUD/S training. He is a Yale and Harvard Business School graduate, former Goldman Sachs Investment Banker, firefighter, and entrepreneur (inventor of FitDeck). The insights and advice offered in this video series reflect his unique and unconventional background.
I hope you enjoy watching and taking notes.
All the best,
Mark Divine
SEALFIT / Unbeatable Mind
SEALFIT, 849 Second Street, Encinitas CA, 92024© 2012 All rights reserved.
Phil Black is a friend, SEALFIT coach and founder of FitDeck. Phil recently created a series of 4 FREE training videos (over 2 hours of info) aimed at helping you succeed at BUD/S. This invaluable content is free and available to anyone -- but it’s not meant for just anyone. It’s specifically geared toward people who who want to survive (and thrive!) at BUD/S. Phil is offering a ton of free training here...and at the end of the free video series he has a great offer for a complete audio set and FitDeck card bonus.
The video series is called Surviving BUD/S and you can access it here. The videos cover the following topics:
The Decision to become a SEAL (Do you have what it takes?)
Physical Preparation
Mental Preparation
Do’s and Don’ts at BUD/S
Please take advantage of this high-value opportunity.
Profile: Phil Black is a former Navy SEAL Officer and BUD/S Instructor and has been coaching, training, and mentoring SEAL candidates for a decade. His videos consolidate his very best advice, tips, and perspective on what it takes to succeed at BUD/S. At 6’7”, Phil is the tallest Navy SEAL to make it through BUD/S training. He is a Yale and Harvard Business School graduate, former Goldman Sachs Investment Banker, firefighter, and entrepreneur (inventor of FitDeck). The insights and advice offered in this video series reflect his unique and unconventional background.
I hope you enjoy watching and taking notes.
All the best,
Mark Divine
SEALFIT / Unbeatable Mind
SEALFIT, 849 Second Street, Encinitas CA, 92024© 2012 All rights reserved.
Thursday 19, April 2012
Skill:
HSPU
Strength:
Bench press
5-5-5-3-2-5
Metcon:
Thank you to the 6am class for once again test driving the WOD for us, I personally would of liked to of done 7 rounds, but at RX'd, it would of been way hard.
5x
7 hang cleans 70/50kg
14 pull ups
21 kb swings 32/24kg
HSPU
Strength:
Bench press
5-5-5-3-2-5
Metcon:
Thank you to the 6am class for once again test driving the WOD for us, I personally would of liked to of done 7 rounds, but at RX'd, it would of been way hard.
5x
7 hang cleans 70/50kg
14 pull ups
21 kb swings 32/24kg
Wednesday 18, April 2012
Skill:
HSPU
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
Beginer
3 min easy
3 min moderate
3 min fast
Turn around redline back for a ngative split
Intermediate
5 min same as above
Advanced or Odyssey teams
7 min same as above
HSPU
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
Beginer
3 min easy
3 min moderate
3 min fast
Turn around redline back for a ngative split
Intermediate
5 min same as above
Advanced or Odyssey teams
7 min same as above
Tuesday, April 17, 2012
Tuesday 17, April 2012
Skill:
HSPU
Strength:
Strict press
5-5-5-3-2-5
Metcon:
7X
7 thrusters 60/40kg
200m run
HSPU
Strength:
Strict press
5-5-5-3-2-5
Metcon:
7X
7 thrusters 60/40kg
200m run
Monday, April 16, 2012
Monday 16, April 2012
BattleBorn CrossFit takes the Legacy Climb again this year!!
Nice job BBCF!
Congrats to Chandler for 1st, Brandon C. for 2nd, and Evan rounding out the top 10 in the 10th place spot!!
Heather for sporting a 40lb back pack and still coming in under 10 mins!!! YEAHHHHH!
Skill:
HSPU
Strength:
Strict press
5-5-5-3-2-5
Metcon:
5 rounds 3 mins each AMRAP
3 snatch 60/40kg
6 hand release push ups
9 squats
rest 1 min between rounds
Nice job BBCF!
Congrats to Chandler for 1st, Brandon C. for 2nd, and Evan rounding out the top 10 in the 10th place spot!!
Heather for sporting a 40lb back pack and still coming in under 10 mins!!! YEAHHHHH!
Skill:
HSPU
Strength:
Strict press
5-5-5-3-2-5
Metcon:
5 rounds 3 mins each AMRAP
3 snatch 60/40kg
6 hand release push ups
9 squats
rest 1 min between rounds
Sunday 15, April 2012
Stair Climb today!!!
Quick 9am WOD
Death by KB swings and pull ups
Every minute on the minute you increase your swings by 2 reps
Quick 9am WOD
Death by KB swings and pull ups
Every minute on the minute you increase your swings by 2 reps
Saturday 14, April 2012
Holy shit this one sucked A LOT!
1.5 mile run
10 ball slams
10 turkish get ups
50-40-30-20-10
KB swings 24/16kg
Push ups
Box jumps
Wall balls 20/16lb
10 turkish get ups
10 ball slams
1.5 mile run
1.5 mile run
10 ball slams
10 turkish get ups
50-40-30-20-10
KB swings 24/16kg
Push ups
Box jumps
Wall balls 20/16lb
10 turkish get ups
10 ball slams
1.5 mile run
Friday 13, April 2012
Gonna put that skill work to use today!!!
Lots of first time muscle ups, and kipping pull ups this week. LOVE IT!!!
Strength:
Bench press
3-3-3-3-3
Back squats
3-3-3-3-3
Metcon:
12 min AMRAP
3 muscle ups or 12 pull ups and 12 dips
6 HSPU
9 Burpees
Lots of first time muscle ups, and kipping pull ups this week. LOVE IT!!!
Strength:
Bench press
3-3-3-3-3
Back squats
3-3-3-3-3
Metcon:
12 min AMRAP
3 muscle ups or 12 pull ups and 12 dips
6 HSPU
9 Burpees
Thursday, April 12, 2012
RAMP UP - second class tonight IT'S NOT TOO LATE TO JOIN!
BEGINNING APRIL 10 2012 AT BATTLE BORN CROSS FIT
We will be offering a one month ramp up program. This program is designed for our
clients that are new to Cross Fit or have been training for a few months but would like
to work on their fundamental skills.
The class will consist of a dynamic warm up, skill review, new skill work, and a WOD
that will be scaled appropriately for each client, followed by some cool down stretching.
Classes will be an hour in length. The program is set up so that one class builds upon
the next. If you have been challenged by the regular class or would just like an
opportunity to improve upon your skill set this is the class for you.
The class will meet on Tuesdays and Thursdays at 7pm and on Saturdays at 10:30am.
The first class will be Tuesday, April 10 and the last class is Saturday, May 5.
Contact:! alena@battleborncrossfit.com
We will be offering a one month ramp up program. This program is designed for our
clients that are new to Cross Fit or have been training for a few months but would like
to work on their fundamental skills.
The class will consist of a dynamic warm up, skill review, new skill work, and a WOD
that will be scaled appropriately for each client, followed by some cool down stretching.
Classes will be an hour in length. The program is set up so that one class builds upon
the next. If you have been challenged by the regular class or would just like an
opportunity to improve upon your skill set this is the class for you.
The class will meet on Tuesdays and Thursdays at 7pm and on Saturdays at 10:30am.
The first class will be Tuesday, April 10 and the last class is Saturday, May 5.
Contact:! alena@battleborncrossfit.com
Thursday 12, April 2012
Skill:
pull ups / muscle ups
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
7 min AMRAP
3 four count burpees
6 snatch 50/30kg
9 pull ups
rest 2 mins
7 min AMRAP
7 push press 50/30kg
7 wall balls 20/16lb
7 squat tuck jumps
Loving it!
pull ups / muscle ups
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
7 min AMRAP
3 four count burpees
6 snatch 50/30kg
9 pull ups
rest 2 mins
7 min AMRAP
7 push press 50/30kg
7 wall balls 20/16lb
7 squat tuck jumps
Loving it!
Wednesday 11, April 2012
Skill:
pull ups / muscle ups
Strength:
Snatch
3-3-3-3-3
or
1-1-1-1-1-1-1
Metcon:
12 min AMRAP
6 squat clean AND THEN a thruster (2 movements) 60/40kg
6 KB snatch left 24/16kg
6 KB snatch right 24/16kg
O.K. that was one of the hardest TWO movements ever - and then, for some sick reason I decided I liked them - which we all know means - WE WILL SEE THEM AGAIN
pull ups / muscle ups
Strength:
Snatch
3-3-3-3-3
or
1-1-1-1-1-1-1
Metcon:
12 min AMRAP
6 squat clean AND THEN a thruster (2 movements) 60/40kg
6 KB snatch left 24/16kg
6 KB snatch right 24/16kg
O.K. that was one of the hardest TWO movements ever - and then, for some sick reason I decided I liked them - which we all know means - WE WILL SEE THEM AGAIN
Tuesday 10, April 2012
Skill:
Pull ups / Muscle ups
Strength:
Strict press
5-5-5-3-2-5
Metcon:
800m run
100 squats
50 push ups
25 chin ups
Pull ups / Muscle ups
Strength:
Strict press
5-5-5-3-2-5
Metcon:
800m run
100 squats
50 push ups
25 chin ups
Monday 9, April 2012
"Pheezy"
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.
Friday 6, April 2012
End of the week, and legs are freaking shot!!!!
800m run
then 4x
12 kb snatch AHAP right arm
12 ring dips
12 kb snatch AHAP left arm
12 HSPU
then
800m run
800m run
then 4x
12 kb snatch AHAP right arm
12 ring dips
12 kb snatch AHAP left arm
12 HSPU
then
800m run
Thursday 5, April 2012
Stolen from Gym Jones a few years back - O.K. like 4 years :-)
"1775"
4x
17 burpee pull ups
75 air squats
"1775"
4x
17 burpee pull ups
75 air squats
Wednesday 4, April 2012
Benchmark in the house today - make sure you log on your card!!!
"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats
Not to be broken up all 100 and move on.
"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats
Not to be broken up all 100 and move on.
Tuesday 3, April 2012
Ahhhhh well today we changed the WOD a few times...
It ended up, and will be the next time the following ;-)
10 min on the 30 second mark
1 HEAVY squat clean
3 burpees
It ended up, and will be the next time the following ;-)
10 min on the 30 second mark
1 HEAVY squat clean
3 burpees
Monday, April 2, 2012
Let's talk about your POOP.....
Far from crude, this infographic has a lot of information that could let you get a picture of your health.
This is no April fools joke. Sh** just got serious.
Too refined to talk about poop? Well, you might not want to let the subject be completely ignored… Your poop can tell you if there is something seriously wrong with you.
The author asserts the three S’s that could save your life : size, shape, smell and shade. If you ever turn around after relieving yourself too see any of these 4 S’s strikingly unusual, you might want to see a doctor.
No, I’m not advocating that you carefully inspect your excrement regularly. Just that you keep an eye out for oddities.
These can be indicators of serious problems. Don’t let them go unnoticed.
http://dailyinfographic.com/what-your-poop-pee-are-telling-you-about-your-body-infographic
This is no April fools joke. Sh** just got serious.
Too refined to talk about poop? Well, you might not want to let the subject be completely ignored… Your poop can tell you if there is something seriously wrong with you.
The author asserts the three S’s that could save your life : size, shape, smell and shade. If you ever turn around after relieving yourself too see any of these 4 S’s strikingly unusual, you might want to see a doctor.
No, I’m not advocating that you carefully inspect your excrement regularly. Just that you keep an eye out for oddities.
These can be indicators of serious problems. Don’t let them go unnoticed.
http://dailyinfographic.com/what-your-poop-pee-are-telling-you-about-your-body-infographic
Monday 2, April 2012
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.
--------------------------------------------------------------------------------
Sunday, April 1, 2012
Sunday 1, April 2012
I wish I would if been quicker on the draw and came up with some April fools day joke...
Choices, choices, choices.
1. Make up Helen
2. Recovery WOD
3. Serious Sunday WOD
Good job to Louie, Shelly, Shannon, and Wayne for pulling through Helen.
Ahhhhhh great recovery Tyler and our newest member Tanner.
And my lone choice 3 Nate.
Choices, choices, choices.
1. Make up Helen
2. Recovery WOD
3. Serious Sunday WOD
Good job to Louie, Shelly, Shannon, and Wayne for pulling through Helen.
Ahhhhhh great recovery Tyler and our newest member Tanner.
And my lone choice 3 Nate.
Saturday 31, March 2012
Muahahahaha
400 m run
50 of the following
Kb swings 20kg
Push ups
OHS 20/10kg
4 rope climbs
600 m run
35 of the above movements
3 rope climbs
800 m run
20 of the above movements
2 rope climbs
1 mile run
10 of the above movements
1 rope climb
TIME!!!
400 m run
50 of the following
Kb swings 20kg
Push ups
OHS 20/10kg
4 rope climbs
600 m run
35 of the above movements
3 rope climbs
800 m run
20 of the above movements
2 rope climbs
1 mile run
10 of the above movements
1 rope climb
TIME!!!
Friday 30, March 2012
Benchmark today!!!
Woot woot
Helen
3x
400m run
21 kb swings 24/16kg
12 pull ups
Congratulations to the following for an RX PR
Brandon C.
Tegg
Joanne
Cory
Alena
And then for the BBCF record
Tyler!!!
Lots of first timers to Helen today as well, and you all did AWESOME!!!
Woot woot
Helen
3x
400m run
21 kb swings 24/16kg
12 pull ups
Congratulations to the following for an RX PR
Brandon C.
Tegg
Joanne
Cory
Alena
And then for the BBCF record
Tyler!!!
Lots of first timers to Helen today as well, and you all did AWESOME!!!
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