Dianne
21 15 9
Dead Lift 225
HSPU
Monday, March 30, 2009
Sunday, March 29, 2009
Friday, March 27, 2009
Thursday, March 26, 2009
Wednesday, March 25, 2009
Wednesday March 25 09
10 Wall Ball 14/20
15 Sit Ups
20 Squats
25 Floor Wipers 135# L/R+1 rep
30 Box Jumps
AMRAP 25 Min
15 Sit Ups
20 Squats
25 Floor Wipers 135# L/R+1 rep
30 Box Jumps
AMRAP 25 Min
Wednesday March 25 09
10 Wall Ball 14/20
15 Sit Ups
20 Squats
25 Floor Wipers 135# L/R+1 rep
30 Box Jumps
AMRAP 25 Min
15 Sit Ups
20 Squats
25 Floor Wipers 135# L/R+1 rep
30 Box Jumps
AMRAP 25 Min
Monday, March 23, 2009
Monday March 23rd 09
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Monday March 23rd 09
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Sunday, March 22, 2009
Sunday March 22 09 CrossFit Games
Hey everyone, let me know if you are interested in going to either the CrossFit Games or The Canadian CrossFit Challenges.
I'm going to go ahead and assume participation from Tracey, Silas, Adrian, Austin and Perry for the games in Oakville. The organizers from each have contacted me asking for a head count.
Thanks
I'm going to go ahead and assume participation from Tracey, Silas, Adrian, Austin and Perry for the games in Oakville. The organizers from each have contacted me asking for a head count.
Thanks
Sunday March 22 09 CrossFit Games
Hey everyone, let me know if you are interested in going to either the CrossFit Games or The Canadian CrossFit Challenges.
I'm going to go ahead and assume participation from Tracey, Silas, Adrian, Austin and Perry for the games in Oakville. The organizers from each have contacted me asking for a head count.
Thanks
I'm going to go ahead and assume participation from Tracey, Silas, Adrian, Austin and Perry for the games in Oakville. The organizers from each have contacted me asking for a head count.
Thanks
Saturday, March 21, 2009
Thursday, March 19, 2009
Friday March 20 09
5 rounds of:
30 Second L sit-if you have to break it up...
30 Jumping Squats 135/95
30 Double Unders
30 Second L sit-if you have to break it up...
30 Jumping Squats 135/95
30 Double Unders
Friday March 20 09
5 rounds of:
30 Second L sit-if you have to break it up...
30 Jumping Squats 135/95
30 Double Unders
30 Second L sit-if you have to break it up...
30 Jumping Squats 135/95
30 Double Unders
Thursday March 19th 09
Max Rounds in 20 minutes of:
5 Wall Ball
10 Box Jumps
15 Double Unders
20 KB Swings
5 Wall Ball
10 Box Jumps
15 Double Unders
20 KB Swings
Thursday March 19th 09
Max Rounds in 20 minutes of:
5 Wall Ball
10 Box Jumps
15 Double Unders
20 KB Swings
5 Wall Ball
10 Box Jumps
15 Double Unders
20 KB Swings
Tuesday, March 17, 2009
Sunday, March 15, 2009
Saturday, March 14, 2009
Saturday March 14 09
3 rounds of:
15 Tire flips and jump throughs. There and back is one rep
15 Walking Lunges OH 45#
15 Thrusters 95#
15 Tire flips and jump throughs. There and back is one rep
15 Walking Lunges OH 45#
15 Thrusters 95#
Saturday March 14 09
3 rounds of:
15 Tire flips and jump throughs. There and back is one rep
15 Walking Lunges OH 45#
15 Thrusters 95#
15 Tire flips and jump throughs. There and back is one rep
15 Walking Lunges OH 45#
15 Thrusters 95#
Friday, March 13, 2009
Thursday, March 12, 2009
Thursday March 12th 09
Skill Work - 9 Fundamental Movements
+
Cindy! Max rds 20 min of:
5 Pull Ups
10 Push Ups
15 Squats
+
Cindy! Max rds 20 min of:
5 Pull Ups
10 Push Ups
15 Squats
Thursday March 12th 09
Skill Work - 9 Fundamental Movements
+
Cindy! Max rds 20 min of:
5 Pull Ups
10 Push Ups
15 Squats
+
Cindy! Max rds 20 min of:
5 Pull Ups
10 Push Ups
15 Squats
Tuesday, March 10, 2009
Monday, March 9, 2009
Tuesday March 10 09
Complete as many rounds as you can in 5 minutes of:
Rest 2 minutes
Complete as many rounds as you can in 5 minutes of:
Rest 2 minutes
Complete as many rounds as you can in 5 minutes of:
- 3 Handstand push-ups
- 6 Sumo deadlift high pulls (boys: 75#; girls: 55#)
Rest 2 minutes
Complete as many rounds as you can in 5 minutes of:
- 4 Thrusters (boys: 75#; girls: 55#)
- 8 Pull-ups
Rest 2 minutes
Complete as many rounds as you can in 5 minutes of:
- 5 Kettlebell swings (boys: 32kg; girls: 24kg)
- 10 Wall Ball ( boys 20#,girls,10#)
Tuesday March 10 09
Complete as many rounds as you can in 5 minutes of:
Rest 2 minutes
Complete as many rounds as you can in 5 minutes of:
Rest 2 minutes
Complete as many rounds as you can in 5 minutes of:
- 3 Handstand push-ups
- 6 Sumo deadlift high pulls (boys: 75#; girls: 55#)
Rest 2 minutes
Complete as many rounds as you can in 5 minutes of:
- 4 Thrusters (boys: 75#; girls: 55#)
- 8 Pull-ups
Rest 2 minutes
Complete as many rounds as you can in 5 minutes of:
- 5 Kettlebell swings (boys: 32kg; girls: 24kg)
- 10 Wall Ball ( boys 20#,girls,10#)
Sunday, March 8, 2009
Saturday, March 7, 2009
Friday, March 6, 2009
Thursday, March 5, 2009
Olympic Lifting
Just a reminder that we will be having another Olympic Lifting Day this week end coming. Saturday the 7th at 10 A.M This is a great opportunity to focus our training and help each other get better.
See you on Saturday.
See you on Saturday.
Olympic Lifting
Just a reminder that we will be having another Olympic Lifting Day this week end coming. Saturday the 7th at 10 A.M This is a great opportunity to focus our training and help each other get better.
See you on Saturday.
See you on Saturday.
Wednesday, March 4, 2009
Thursday March 5 09
Diane has a nasty step sister.
21 15 9
Pull Ups
Dead Lift 225#
Compare to Thursday Oct 30 08
21 15 9
Pull Ups
Dead Lift 225#
Compare to Thursday Oct 30 08
Thursday March 5 09
Diane has a nasty step sister.
21 15 9
Pull Ups
Dead Lift 225#
Compare to Thursday Oct 30 08
21 15 9
Pull Ups
Dead Lift 225#
Compare to Thursday Oct 30 08
Monday, March 2, 2009
Tuesday March 3 09
Barbara
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Tuesday March 3 09
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Sunday, March 1, 2009
Sunday March 1 09
CONGRATULATIONS TRACEY ON YOUR FIRST MUSCLE UP!! It has been a long time coming. Way to persevere.
Sunday March 1 09
CONGRATULATIONS TRACEY ON YOUR FIRST MUSCLE UP!! It has been a long time coming. Way to persevere.
Sunday March 1 09
Uma
Compare to Sept 25 08
DL+box jump 190
Pull ups
Push Press (choose weight)
15 12 9
For the deads and box jumps you do one of each to count a rep.
Compare to Sept 25 08
DL+box jump 190
Pull ups
Push Press (choose weight)
15 12 9
For the deads and box jumps you do one of each to count a rep.
Sunday March 1 09
Uma
Compare to Sept 25 08
DL+box jump 190
Pull ups
Push Press (choose weight)
15 12 9
For the deads and box jumps you do one of each to count a rep.
Compare to Sept 25 08
DL+box jump 190
Pull ups
Push Press (choose weight)
15 12 9
For the deads and box jumps you do one of each to count a rep.
Subscribe to:
Posts (Atom)