11-28-2012 Wednesday Workout

Warmup:  Jump Rope/Double Under Practice

WOD: 
 
Squat Cleans 1:00 AMRAP
Situps            1:00 AMRAP
Repeat for a total of 3 sets

Push Press 1:00 AMRAP
Chinnies 1:00  AMRAP
Repeat for a total of 3 sets

Just For Fun

100 IGUG Burpees (I go, you go) Partners alternate burpees until they reach a combined total of 100.           

11-26-2012 Monday Workout

Thanks to Coach Anne for throwing this at us...aaargh!!  It was awesome!

The 100 Workout:

100 jumping jacks
90 crunches
80 squats

70 leg lifts
60 jumping jacks
50 crunches
40 squats
30 leg lifts
20 jumping jacks
10 burpees

 

For time.  Which means as fast as you can.  Egads, the Puke Fairy nearly got me today.

11-23-2012 Black Friday Workout

 I hadn't exactly planned to come in today, but we had a handful of fabulous folks who really, really wanted for us to get together and work off Thanksgiving dinner!  So here's what we did...

"Lumberjack 20"

20 Deadlifts up to 275 lbs
     Run 400m
20 American KB Swings up to 70 lbs
     Run 400m
20 OH Squats up to 115 lbs
     Run 400m
20 Burpees
     Run 400m
20 Chest to Bar Pullups
     Run 400m
20 Box Jumps up to 24"
     Run 400m
20 DB Squat Cleans up to 45 lbs
      and of course...Run 400m

 Before...

And after!!

This was a fuuun one!  Everyone did a great job!

11-21-2012 Wednesday Workout

Warmup:
400m run

Skill Work:

Power Cleans

WOD:

'DIRTY 7's'

Three 7-minute AMRAPS with a 1 minute break between.  In teams of two...one partner does the 7 reps while the other does the next exercise, then switch places.  Continue for the duration.  It's helpful to call out "SEVEN!" upon completing your 7 reps.  And, for us, it's also funny. SEVEN!  SEVEN!  SEVEN!

7 Minutes

7 Power Cleans
Jumping Jacks

7 Minutes

7 Burpees
Walking Lunges

7 Minutes

7 American KB Swings
Jump Rope (Singles or Double Unders)

JUST FOR FUN:
800m run

11-19-2012 Monday Workout

Thanks to Coach Anne for a short and challenging workout!

Warmup: 

2 Rounds

10 Burpees
25 Jump Rope
               
WOD: "Dumbbell Hell"

5 Rounds For Time

5 DB Deadlifts
5 DB Hang Snatches
5 DB Push Presses
5 DB Squats

Rx=20/35

Just For Fun:

75 Situps

11-16-2012 Friday Workout

100 Burpees For Time!!

11-14-2012 Wednesday Workout

Warmup:

Run 400m

WOD:

"Randy"

75 Power Snatches for Time  75/55

Just For Fun:

100 Situps

Thoughts

You know, it doesn't matter where you start...it just matters that you get up and do something.  Are you going to come up off the couch and suddenly be a CrossFit champion, or a marathoner, or an Olympian?  Ummmm....no.  But what's important is that you take the first steps towards simply improving your life.  Change is always a challenge, but oftentimes, so is staying the same.  

So if you're thinking you'd like to start feeling better, working to get stronger, and to make some positive changes in your life, don't be held back by your starting point.  Just pick a goal and get started as best you can, and if you keep moving towards that goal every day, you might just get there.  Just start with baby steps...before you know it, you'll take enough baby steps to cover a mile or two.

11-12-2012 Monday Workout

Warmup: Run 400m

WOD:

40-30-20-10

Walking Lunges
Pushups
V-Ups
Burpeeeees

Just For Fun: Run 400m

Thanks for the awesome workout, Coach Anne!

Thoughts