Saturday, February 28, 2009

Saturday February 28th 09

Starting Strength Workout "B"

3x5 Squats

3x5 Military Shoulder Press

3x5 Power Clean

Saturday February 28th 09

Starting Strength Workout "B"

3x5 Squats

3x5 Military Shoulder Press

3x5 Power Clean

Friday, February 27, 2009

Wednesday, February 25, 2009

Thursday February 26 08

3 6 9 12 15 12 9 6 3

Turkish Get Ups

Kettle bell swings.

You do not have to use the same weight for both.

Thursday February 26 08

3 6 9 12 15 12 9 6 3

Turkish Get Ups

Kettle bell swings.

You do not have to use the same weight for both.

Tuesday, February 24, 2009

Wednesday February 25 09

3 3 3 3 3 3 3

Squat Cleans

Wednesday February 25 09

3 3 3 3 3 3 3

Squat Cleans

Monday, February 23, 2009

Tuesday February 24 09

Max rounds in 20 minutes of:

10 Burpee

10 Skin the Cats

10 D/U's

10 Pull Ups

Tuesday February 24 09

Max rounds in 20 minutes of:

10 Burpee

10 Skin the Cats

10 D/U's

10 Pull Ups

Sunday, February 22, 2009

Monday February 23 09

50 D/U's

KB Snatch x 35

30 Second L sit

KB Snatch x 35

30 Second L sit

50 D/U's

Monday February 23 09

50 D/U's

KB Snatch x 35

30 Second L sit

KB Snatch x 35

30 Second L sit

50 D/U's

Sunday February 22 09

Skills and Training day

Sunday February 22 09

Skills and Training day

Saturday, February 21, 2009

Saturday February 21 09

Isabel

30 Snatches, 135#/95#

For Time

Saturday February 21 09

Isabel

30 Snatches, 135#/95#

For Time

Thursday, February 19, 2009

Friday February 20 09

Five and Dime

5 clean and jerk 115

10 pull ups

5 box jumps

10 KB swings 55

5 ring dips

5 rounds

Compare to

Tuesday August 26 08

Friday February 20 09

Five and Dime

5 clean and jerk 115

10 pull ups

5 box jumps

10 KB swings 55

5 ring dips

5 rounds

Compare to

Tuesday August 26 08

Wednesday, February 18, 2009

Thursday February 19 09

"Grace"

Clean and Jerk 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Tuesday, February 17, 2009

Wednesday-Workout of the Day

Max rounds in 20 min of:

Jumping Squats x 21

L Raises x 15

Hollow Rock x 9

Monday, February 16, 2009

Tuesday - Work Out of the Day

21 15 9

Pistols-alternating legs

Tuck (support) to L sit-parallets

Jumping OHS (air)

Monday February 16 09

5 10 15 20 15 10 5

Shoulder Press

Ring Dips

Push Ups

Friday, February 13, 2009

Saturday Feb 14th and Sunday Feb 15th

No Classes....Mike and Tracey are off to the Gymnastics Certification.

Happy Valentine's Day!

Thursday, February 12, 2009

Friday February 13 09

Walking Dead

Determine your max dead.  Take 75%  and walk it 20 paces.

5 rounds.

Wednesday, February 11, 2009

Thursday February12 09

"Haley" dedicated to my number 1 Daughter who turned 14 on Monday.

20/25/30

Burpees

Dumbbell Russian Step Ups

Double Unders

Tuesday, February 10, 2009

Wednesday February 11 09

With Kudos to Jamie:

21 15 9

HPC

2x front lunges

Shoulder Press

Between each round do 50 D/U's

95#

Monday, February 9, 2009

Tuesday February 10th 09

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Monday February 9th 09

Box Jumps

Row

DL

Burpees

t1 minute at each station...4 rounds: 30 seconds between rounds

Sunday, February 8, 2009

New PRs

We have a lot of new PRs... If I forget yours.. post to comments!

D/U's  Amanda 7, Adrian35

Deadlifts:

Amanda - 180   *  Kendra - 150  *   Mac - 430   *    Steve - 250    *   Lee - 330    *    Tao - 95

Shoulder Press:

Amanda - 55    *    Kendra 52.5

Back Squat:

Mac -  330   *    Lee - 300   *    Kendra  - 100    *  Amanda - 145

Clean:

Tsuyoshi - 135

Adrian - 210

Lee - 205

Tracey - 125

Esther - 130 (Clean and Jerk)

Saturday, February 7, 2009

Sunday February 8th 09

Heavy Bag Step Ups/Box Jumps 1 Length

7 Turkish Get Ups

Heavy Bag Step Ups/Box Jumps 1 Length

21 Burpees (strict form)

Heavy Bag Step Ups/Box Jumps 1 Length

5 Turkish Get Ups

Heavy Bag Step Ups/Box Jumps 1 Length

15 Burpees

Heavy Bag Step Ups/Box Jumps 1 Length

3 Turkish Get Ups

Heavy Bag Step Ups/Box Jumps 1 Length

9 Burpees

Olympic Lifting at 11am

Friday, February 6, 2009

Friday February 6th 09

CrossFit Total

Do 3 reps at each, add the highest successful effort of each for your total.
Back Squat
Shoulder Press
Deadlift

Wednesday, February 4, 2009

Thursday February 5 09

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25  Sit-ups
25 Back Extensions
25 Knees to Elbows

Tabata Protocols

from Chris Strouds Blog at: 

http://crossfit.chrisstroud.net

Tabata is basically four minutes of High Intensirt Interval Training (HIIT). It is 20 seconds of work with 10 seconds of rest and 8 rounds total. All eight rounds are the same exercise. For example, if you were to do tabata squats it you would do as many squats in a row for 20 second, rest 10 seconds,  do as many squats in 20 seconds, and so on until you complete eight rounds. Depending on the what the work out calls for, you either  count the amount of reps in the last round or the total amount of reps in all eight round; the later is more widely used.

The Tabata protocal is a unique rep scheme that seems to benifit a broad range of athletes (Explained in ‘The Why’). Since Crossfit focuses on ‘Increasing Work Capacity Across Broad Time and Modal Domains (ICWCABTAMD)’ this seems to fit very well into Crossfit programming.

The Who?


Dr. Izumi Tabata Phd is the researcher from Japan’s National Institute of Fitness and Sports in Kanoya who proved what many fitness buff’s already knew, which is short bursts of high intensity exercise resulted in more conditioning than moderate exercise for long periods of time [For example, sprints vs. jogging (p.s. I hate jogging)].

What many people do not know is that Izumi Tabata is not the originator of the Tabata protocal. The head coach of the Japanese speed skating team provided the rep scheme will Dr. Tabata researched it.

The Why


In one of Tabata’s study, men performed tabata exercises (exercise bike) for 5 days a week for 6 weeks. At the end of the study, on an average there was a 14% increase in aerobic capacity. Additionally, the test subjects anaerobic capacity increased by 28%. By increasing the test subjects aerobic (with oxygen) and anaerobic (without oxygen) it would increase ones conditioning for both endurance related and strength related aspects of ones fitness; which is pretty sweet for crossfitters.

As a comparison, running at 70% capactiy (jogging) for 60 minutes a day for 5-6 days for 6 weeks only increased aerobic capacity by 9.5% with no change in anaerobic capacity. What does this mean? Performing 4 minutes of high intensity work is better than 60 minutes of running! Coach Glassman mentions that “these high-intensity work outs produce this dramatic aerobic benifit with out muscle waisting brought about by endurance training.” With Tabata, it is proven that you receive greater aerobic and anaerobic  stimulus then endurance training while at the same time there is no atrophy.

Tuesday, February 3, 2009

Wednesday February 4 09

1 2 3 4 5 6 7 8 9 10 9 8 7 6 5 4 3 2 1

Hang Power Clean, Thruster, Back Squat, Over Head, Hang Power Clean.  Bar can rest anywhere but the ground. Between each round do the corrosponding number of Burpees.


Olympic Lifting Day and Our 2nd Fight Club

O lifting will go on Sunday the 8th of feb with the 2nd Fight Club get together scheduled for Sunday Feb 22. Both will run from 11- 1pm.  Fight Club will be beginners Jui Jitsu

Monday, February 2, 2009

February 3 09

L Pull Up

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Sunday, February 1, 2009

Monday February2 09

30 Muscle Ups for time. If you cannot do Muscle Ups do 4 pull ups and 4 dips.