Tomorrow morning we will meet at the Elementary School for a workout at 0800.

30 double unders
50 lunge steps
25 Situps
25 Box Jumps

3 rounds for time

I had planned on doing this one on Saturday, but I will be out of town for a wrestling tournament.  

Go Wolves!!!

"12 Days of Christmas"

1 - 100 meter run

2 - Pistols (1 leg = 1 rep)

3 - Handstand push ups (sub 30 second handstand hold)

4 - Pull ups

5 - Burpees

6 - KB Swings

7 - Air squats

8 - Box Jumps 24/20

9 - Games pushups

10 - Front Squats 95/65

11 - Hang Power Cleans 95/65

12 - Push press 95/65

This workout is done just like the song.  1 - 100 meter run, then 2 pistols and 1 100 meter run, then 3 handstand push ups, 2 pistols, 100 meter run, then 4 pull ups, 3 handstand push ups, 2 pistols, 100 meter run.......

Plan on getting in there and getting started quick...this one is going to take a while.  

15 Deadlifts 155#/115#

15 Games push ups

15 Box jumps, 24"/20" box

5 rounds for time

40 burpees
100 double unders
100 kettle bell swings 53/35
40 burpees

1 round for time

12 overhead squat 95/65
12 bent over barbell row 95/65
Run 800 meters

2 rounds for time

Crossfit total:

1 back squat
1 push press
1 dead lift

As heavy as possible...let's see some ladies break the 500 lb mark....

Our prayers go out for the families affected by the school shooting in Conneticut. 

Pick a partner for this one....

50 Burpees for time..... with a catch

Burpees can not be performed until your partner has the weight in the overhead position.

Mens weight 95#
Womens weight 65#

then....

50 Thrusters for time

Can not be performed unless your partner is in the front plank position...

same weight....

One round for time.

5 box jumps 24/20

5 toes to bar

5 burpees

amrap 18 minutes

 

10 hang snatch 115/75#
Run 200 feet

5 rounds for time

This looks like an all out sprint.  Find a fast pace, and hold it. 

WOD for Tuesday morning

10 Overhead Squats  65/45#
30 Double Unders
Run 400 meters

3 rounds for time

7 Deadlift  185/155
30 Airsquats
7 Handstand pushups

4 rounds for time.

I'm copying this from another site, because I think it's applicable.  Please don't be offended by the language.  ;)

5 Ways To Stay Motivated

ESSAYS | DECEMBER 7, 2012 BY LISBETH | 2 COMMENTS

It seems every other blog or magazine has “motivational tips” this time of year:ways to keep you on the straight and narrow when all you want to do is curl up in some flannel pjs and eat mac cheese and pie while watching “Hoarders” or “Some Other Whacked People Show” until June or July.

The trouble with these tips? They’re usually bullshit. A bunch of feel-good words that you can’t remember ten minutes after you read them. They’re literary carbs — they taste good going down but don’t fully satisfy your hunger and — guess what? — now you’re a little sleepy too.

So, instead, we’re going to give you Five No-Bullshit Ways to Stay Motivated:

1.) Stop reading bullshit! If it sucks, put it down! Scroll by. Life’s too short to put crap between your ears.

2.) Keep fucking going! Go to the gym almost every day. Rest when you need to. You know that, so do it.

3.) Kick yourself in your own ass. Stop feeling sorry for yourself. “Waah waah waah. My life is hard. I’m so busy. I have so much to do.” Guess what? So does everybody else! And some people are doing their stuff with cancer or a couple of fewer limbs than you. Stop bellyaching and snap your own shit up!

4.) Don’t hang around with losers. We’ve been over this before: you are who you spend time with. Think about it.

5.) Expect more of yourself. I first heard Denise Thomas yelling this at a trainee in an L1 seminar. They were in the middle of some horrid WOD and the dude let his form slip and squatted like a dog laying a nasty pile in the backyard. “Expect more of yourself!” He fixed his form and pressed on. So should you.

Now, I could end this with some photos of flowers and some words about love and kindness, but a group hug and a round of Kumbaya aren’t going to help you stay off the couch and your ass. Daylight is burning, baby! Stop reading and go do. Now.

"The Kitchen Sink"

20 Wall ball shots, 26 pound ball
20 Sit-ups 
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders 
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

It sounds like Kirby and Michelle can let us in at 07:00.  Let's get in and get it done.  We have wrestling in Hurricane tomorrow for most of the day.  Go Wolves!!!

5 Rounds for time of:

Run 400 m
3 rds of Cindy (5 pull-ups, 10 push-up, 15 squat)

50 Back squats 45#
Run 200 meters
40 Back squats
Run 200 meters
30 Back squats
Run 200 meters
20 Back squats
Run 200 meters
10 Back squats
Run 200 meters

1 round for time

then

2 minutes front leaning rest

I've been saving a special one that I want to try.  It's brutal.  I'm thinking a Saturday WOD this week.  I'm not sure that we can get 'er done in under an hour.  Let me know if you're in or out for a workout on Saturday.

50 Double unders
10 Push jerk 155/105

1 minute rest between rounds

5 rounds

10 Burpees
1 Snatch each hand L&R  70/45#
9 Burpees
2 Snatch each hand L&R 70/45#
8 Burpees
3 Snatch each hand L&R 70/45#
7 Burpees
4 Snatch each hand
........
2 Burpees
9 Snatches each hand L&R 70/45#
1 Burpees
10 Snatches each hand 70/45#

1 round

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18's Walking lunge 100 ft. 15's Walking lunge 100 ft. 12's Walking lunge 100 ft. 9's Walking Lunge 100 ft. 6's

Run 200 m
15 hang squat clean – 95/65
20 Push-ups
Run 200 m
12 hang squat clean – 95/65
20 Push-ups
Run 200 m
9 hang squat clean – 95/65
20 push-ups
Run 200 m

1 round for time

I think this is true for all of us.  Did you guys know that Natalie power cleaned 95lbs a couple days ago and Michelle Shimbeck did a pull up?  Kirby is getting the hang of double unders and it's only a matter of time until he gets them consistently. 

We are getting toward the end of the year.  Start thinking about short term goals (3 months or less) and long term goals (1 year) for this next year.  Challenge yourself to do something awesome! 

In teams of 2 -

5 Burpees
10 Airsquats
15 Situps

20 minute AMRAP

Person 1 does the burpees, person 2 does the airsquats, person 1 does the situps, person 2 does the burpees, person 1 does the airsquats, person 2 does the situps.  Max rounds in 20 minutes.  FYI - the SWAT guys did this one this morning and got 28 rounds.  Let's see if we can top it. 

25 hand release push ups
100 double unders
20  hand release push ups
100 double unders
15 release push ups
100 double unders
10 hand release push ups
100 double unders
5 hand release push ups
100 double unders

For Time

10 Push Jerk 115/85
10 Toes to bar
20 Double unders
Run 400 meters

3 rounds for time

2 bear crawls
4 situps
6 air squats
8 burpees
10 double unders

5 rounds for time

7 Front Squats 135/95#
7 Hand release push ups

7 rounds for time

Power clean

3-3-3-3-2-2-2-2-1-1-1-1

For Load

7 am ish...or 8 ish...or whenever we can get in.

Thanksgiving morning at 0800.  Bring a friend.

Filthy 50

Two sets for times of:

25 Push-Ups with Hand Release
15 Power Snatches (95/65 lbs.)
30 Thrusters
400 Meter Run

*Rest 2 minutes

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

12 Thrusters  75/55#
9 Toes to bar
Run 200 meters

7 rounds for time

…

When you find your life has changed in a number of ways because you CrossFit, do you ever wonder if the same is true for others? When I read this set of lessons from one of my favorite blogs, AndreAnna’s Life As A Plate, figured I wasn’t the only one who saw changes and I could relate to what she says about the carry over of those lessons and changes into your ‘real life’. See what you think …

1) Finish.
If you start something, finish it. (Unless it’s a bad book, got no time for bad books.) No matter how tough the workout, no matter how tired you are, no matter what that little voice inside your head is yelling at you, FINISH. Finish what you start. In the gym, in your house, in your relationships. Don’t give up when it gets hard.
2) Take a Break.
It’s okay to rest. It’s okay to take time off from the gym to heal a sore muscle or an injury. It’s okay to leave the dishes in the sink for an extra hour because you want to finish a book. It’s okay to turn down invitations to dinner parties if you want a night at home of if your plate is too full.
3) Go Easy on Yourself.You will have good days. You will have days so shitty, you’re imagining it over before it’s even noon. You will have days where you hit a PR on a mile run, or a lift you’ve been struggling with and days you can barely put one foot in front of the other. We are human. Each day is different than the last. What we eat, how we sleep, hormones, mood, life – they all affect us day-to-day and what combination one day can make for awesome achievements can shank you in the shower the next day.
4) One at a time.When there’s a giant pile of crap to be done, it’s easy to feel overwhelmed. I’ve tried really hard to internalize something a trainer once told me when looking at an insurmountable WOD full of squat-clean-thrusters. “One a time. Just do one at a time.” And you know what? You will eventually finish. The WOD. The laundry/dishes/deadline/cleaning/errands. Just in time for a new pile to accumulate, but it will end. I can promise you that.
5) You will say shit that you swore would never come out of your mouth.Case in point: “I watched your snatch today from across the room. It looked super clean!” “Clean up the family room or you owe me 20 burpees!” “Yeah, I’m an athlete.” “I climbed a rope.” “I ran 4 miles through 20 obstacles today. I can handle arranging my shoe walk-in.” “Please do not use the cat as a kettlebell”
6) Setbacks happen.
Whether it’s an illness, surgery, or just a bad week, you will fall behind from where you are. It’s okay to take three steps forward and two steps back. It can be your lifting at the gym or your clean-eating regimen. A journey isn’t meant to be run on marathon feet. It’s a slow, steady, crawl with blisters.
7) Be Humble.
There is always someone faster, stronger, better. As soon as you think you’re good at something, someone will smoke your ass. But if you’re humble and you accept your place in the great world of average, the day will come when you will be The Mom Who Kicks Ass or The Friend Everyone Loves or The Chick Who Rowed a 1:42 500m. And with humility (since you remember oh-so-clearly what the bottom of the barrel looks like.)

20 Shoulder to Overhead - 135/95
Run 200 meters
15 Shoulder to Overhead
Run 400 meters
10 Shoulder to Overhead
Run 600 meters

500 meter run
20 snatches 75/55#
15 wall walks
20 snatches 75/55#
500 meter run

1 round for time

3 Burpees
6 Sit ups
9 Air squats

EMOM for 22 minutes

8 deadlifts 225/185#
16 burpees
400 m run

3 rounds for time

10 minutes to build to a heavy back squat.

Then....

10 Thrusters  75/55
1 Pullup
9 Thrusters
2 Pullups
8 Thrusters
3 pullups
.........
.........
1 Thruster  75/55
10 Pullups

5 Hang Power Cleans 135/95
40 steps overhead weighted walking lunges 45/25
400 meter run
40 steps overhead weighted walking lunges 45/25
5 Burpees

3 rounds for time

Run 200
15 burpees
10 hang power snatch 95/65

5 rounds for time

21-15-9

Deadlift 185/135
Handstand pushups

We are going to spend 5-10 minutes working on pull up techniques.  Then do the WOD.

10 Goblet Squats  70/55
10 Toes 2 Bar
20 Double Unders

3 Rounds for time

10 Ground to Overhead  135/95#
10 burpees
Run 400 meters

4 rounds for time

Two rounds for time of:

30 Pull-ups
75 Sit-ups
45 pound Overhead squat, 30 reps
75 Double-unders

The "CHIEF"

3 Power Cleans 135/95#
6 Pushups
9 airsquats

AMRAP for 3 minutes, rest for 1 minute

5 rounds

This column appears in the Oct. 28 issue of The New York Times Magazine.

The Well Column

Tara Parker-Pope on living well.

While the pull-up has been used by everyone from middle-school gym teachers to Marine drill instructors to measure fitness, the fact is that many fit people, particularly women, can’t do even one. To perform a pull-up, you place your hands on a raised bar using an overhand grip, arms fully extended and feet off the floor. (The same exercise, performed with an underhand grip, is often called a chin-up.) Using the muscles in your arms and back, you pull yourself up until your chin passes the bar. Then the body is lowered until the arms are straight, and the exercise is repeated. The Marines say a male recruit should be able to do at least 3 pull-ups or chin-ups, but women are not required to do them. In school, 14-year-old boys can earn the highest award on the government’s physical fitness test by doing 10 pull-ups or chin-ups: for 14-year-old girls, it’s 2.
To find out just how meaningful a fitness measure the pull-up really is, exercise researchers from the University of Dayton found 17 normal-weight women who could not do a single overhand pull-up. Three days a week for three months, the women focused on exercises that would strengthen the biceps and the latissimus dorsi — the large back muscle that is activated during the exercise. They lifted weights and used an incline to practice a modified pull-up, raising themselves up to a bar, over and over, in hopes of strengthening the muscles they would use to perform the real thing. They also focused on aerobic training to lower body fat.
By the end of the training program, the women had increased their upper-body strength by 36 percent and lowered their body fat by 2 percent. But on test day, the researchers were stunned when only 4 of the 17 women succeeded in performing a single pull-up.
“We honestly thought we could get everyone to do one,” said Paul Vanderburgh, a professor of exercise physiology and associate provost and dean at the University of Dayton, and an author of the study. But Vanderburgh said the study and other research has shown that performing a pull-up requires more than simple upper-body strength. Men and women who can do them tend to have a combination of strength, low body fat and shorter stature. During training, because women have lower levels of testosterone, they typically develop less muscle than men, Vanderburgh explained. In addition, they can’t lose as much fat. Men can conceivably get to 4 percent body fat; women typically bottom out at more than 10 percent.
So no matter how fit they are, women typically fare worse on pull-up tests. But Vanderburgh notes that some men struggle, too, particularly those who are taller or bigger generally or have long arms. This is related to an interesting phenomenon: if you compare a smaller athlete to an athlete who has the same exact build but is 30 percent bigger, the bigger athlete will be only about 20 percent stronger, even though he has to carry about 30 percent more weight.
“We’re a combination of levers; that’s how we move,” Vanderburgh said. “Generally speaking, the longer the limb, the more of a disadvantage in being able to do a pull-up. I look at a volleyball player and wouldn’t expect her to be able to do a pull-up, but I know she’s fit.”

This kind of BS is out there in the world.  I would love to see you guys prove the writer of this article to be a liar. 

In teams of 2:

50 Burpees
Run 400 meters
50 Toes to bar
Run 400 meters
50 Games Pushups
Run 400 meters
50 Situps
Run 400 meters

Only one person can "work" at a time except the run. Both members of the team must run each 400 meter run. Both members of the team must complete each run before their partner can start on the next movement. 

21-18-15-12-9-6-3 reps for time of:

95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle

hero WOD at 6pm today.

50 situps
Run 400 meters

3 rounds for time

5 Wall Walks

15 Burpees

30 Sumo Deadlift High Pull  45#

3 rounds for time

I thought some of you would appreciate this. 

10 Deadlifts - 225/185#

20 Burpees

30 Toes 2 Bar

40 Walking Lunge Steps

50 Double Unders

1 round for time

3 Power Cleans 135/95
6 Front Squat 135/95
9 Games Pushups

3 minute AMRAP/ 1 minute rest

5 rounds

Run 400 meters
25 Push Press 75#/55#
25 Knees to elbows

3 rounds for time

I thought this was true.

19 Oct 2012

30 power cleans 135/95
50 pistols
2k run

1 round for time

(We will be there at 5am--I believe Kirby will be in around 10am.)

135/95# Thruster - 5 reps
70/53# KB swing - 10 reps
20 double unders

rest 90 seconds

4 rounds for time

10 Power Snatch 95/65
20 Double Unders
30 Walking Lunges

4 Round for time

50 Toes 2 Bar buy out

5-5-5-3-3-2-2-1

Deadlift.

15 Oct 2012

"Nancy"

Run 400 meters
15 overhead squats 95/65

5 rounds for time

12 Oct 2012

4 dips
6 toes to bar
8 box jumps 20/24"

10 minute amrap

3-3-3-3-3-3-3

Push press

For 3 rep max

9 Oct 2012

500 meter run
25 handstand push-ups
40 thrusters 45#
50 double unders
125 air squats

50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees

1 round for time. 

10 Squat Cleans 135/95#
20 Box Jumps 24/20"

3 rounds for time

I thought some of the ladies who work out with us would appreciate this video.  One of the misconceptions about weight training for women is that you will bulk up.  This video is evidence otherwise.  Check it out. 

10 Deadlifts 135/95#
10 Pushups
400 meter run

5 rounds for time

How's everyone's legs doing so far this week?

Thu Oct 4 2012

10 power cleans 135/95
20 burpees
30 sdhp 75/55
40 toes to bar

3 rounds for time

Wed Oct 3 2012

10 burpee box jumps 24/20
8 deadlifts 225/185
5 rounds for time

30 pullups
75 pushpress 75/45#
1 K run

1 round for time

Guys and Gals,

First off, I want to thanks Curtis, Melinda, and Kirby for being at the high school to let us in every morning.  Without them to let us in, we would be out of luck on our workouts.  Thanks you guys.  I believe their willingness to open the high school and your willingness to show up at 5:00 am is a testament to the effectiveness of the workout program.  There are several movements that would help your journey through fitness and would speed up your times that we do not have the equipment to do.  One of the major movements of crossfit is double unders.  The ropes that are used are very inexpensive.  Guys, go out and order one.  I have a ton of workouts that include this movement ( it will help your coordination, and foot speed) and I can't program them.  It's handicapping your progression into fitness.  I'm including a link to inexpensive speed ropes. 

http://www.xtrainingequipment.com/Ultra-Speed-Cable-Jump-Rope_p_131.html?gclid=CPLknefJ3rICFWjhQgod9Q8AeA

Order one so we can get better.  Flat bluntly, I'm going to start programming workouts with a lot of double unders.  You will be left behind if you don't get one. 

100 meters walking lunges
30 second handstand hold
50 kettlebell swings - 1 pood

3 rounds for time

Friday September 28

"Chelsea"
5 pulls ups
10 push ups
15 squats

Complete one round every minute for 30 minutes. (If you don't complete the round in one minute, sit the next out, then continue the next minute)

7 minute AMRAP


Burpees....

Run 400m
21 Pullups
12 Thrusters 115/75
Run 400m
15 Pullups
9 Thrusters
Run 400m
9 Pullups
6 Thrusters

This is going to be a butt kicker...;)

3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

5 rounds for time

Friday Sep 21 WOD

30 clean and jerk 115/65
One round for time

1/2 "Angie"

50 pullups
50 pushups
50 air squats
50 situps

1 round for time

7 toes to bar
14  airsquats
200 meter run - run out the doors, to the track and back

12 minute AMRAP

15 walking lunge steps -  95# in the front rack position
30 double unders

5 rounds for time

 

Here are some pics of the workout a couple days ago.  I love that Kristi comes in and kills it everyday.  Jana is looking amazing, and I can't say enough good things about Kirby and Curtis. 

Everyone has been working really hard, and of course we all get our collective butts kicked on a daily basis.  Thanks for having a good attitude while getting up early and working hard.  See you guys tomorrow!!

"Dirty Thirty"

30 Box jumps 24/20
30 jumping pullups
30 KB Swings 53/35
30 walking lunges
30 knees to elbows
30 push press 45lb
30 back extensions
30 air squats
30 burpees
30 double unders

1 round for time

http://tcrossfit.wordpress.com/2012/09/10/be-more-than-beautiful-be-inspiring/

3 Push Press or Push Jerk 155/115
6 Pullups
9 pushups

5 rounds for time

http://janicemarieferguson.blogspot.com/2012/09/somebody-i-used-to-know.html#!/2012/09/somebody-i-used-to-know.html

Read this

15-12-9

Deadlift 185#/135#
Handstand pushups
Situps

15 box jumps 24/20
12 KB Swings 70#/53#
9 hand release pushups

5 rounds for time

75 Power snatches for time

75lbs/55 lbs

Mondays WOD

50 Double unders
40 Burpees
30 Toes 2 bar
20 Overhead squats 95/65
10 Pullups

1 round for time. 

12 minute AMRAP

5 hand stand pushups
7 burpees
20 double unders

Complete as many rounds as possible.  Total score is # of burpees.

Thursday September 6 WOD

10 toes to bar
10 clapping push ups
Run 100 m
20 double unders
Run 100 m

4 rounds for time

I was really impressed with your efforts on "Marion" last night.  The workout was brutal, and everyone who started it - finished it. 

I want to thank everyone who comes to workout with a good attitude, even though we all know we are going to get our ass kicked.  One of the great things about Crossfit is the sense of community between all of the athletes.

Crossfit is not a competition between you and the person next to you.  Is it competitive sometimes?  Sure it is.  But it's a competition with yourself.  How often are you working out and your body is screaming for you to stop and you don't?  For me, it's every workout.  It hurts everytime.  Every time my body is hurting, I remember that I didn't quit on the last workout and I'll be DAMNED if I'm going to quit on this one.  Crossfit has helped me realize that I CAN DO IT.  I have broken through so many barriers because of Crossfit.  I am healthier and more fit than ever before. 

Shauna comes home in the mornings and tells me how awesome you guys are and how hard you work.  I believe that you can do any workout that is programmed.  I want to encourage you guys to encourage each other to not quit, and to RX the weight. The heavier weight may slow you down initially, but you will be a better athlete because of the added work. 

Weds WOD:

3 rounds for time

15 pullups
20 burpees
95/65# Sumo deadlift high pulls (SDHP)

Tuesday

Run 800 meters
rest 3 minutes

3 rounds for time

"Manion"

Seven rounds for time of:

Run 400 meters
135/95# pound Back squat, 29 reps

10 135/95# clean and jerks
10 box jumps 24/20 inch
25 double unders
SPRINT 200 meters

2 rounds for time...

Have a good weekend everyone.  Be safe out there.

Run 800 meters
10 KB Swings - 70/35
10 Burpees
Run 400 meters
10 KB Swings - 70/35
10 Burpees
Run 200 meters
10 KB Swings
10 Burpees

Sorry about the late post last night.  I didn't get home until late, and then realized that I hadn't posted the WOD.  The WOD for Weds morning is a good one.  There will be a couple substitutions for exercises for which we don't have the equipment.  (hint hint - if anyone can lean on Rusty or Royd to buy us some equipment) ;)

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20/16 inch box
20 Double-unders
25 Ring dips*
20 Knees to elbows
30 Kettlebell swings, 2 pood men (70)/1 pood for women (35)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells for men/20 pounds for women
25 Back extensions
30 Air squats
30 towel pullups

*sub ring dips for regular dips for the guys or weighted bench dips for the ladies

21-15-9

185/135# Deadlifts
24/20 box jumps
Burpees

For Time

115/85 pound Thruster, 15 reps
Run 200 meters
95/65 pound Thruster, 20 reps
Run 400 meters
65/45 pound Thruster, 30 reps
Run 800 meters

10 airsquats
10 pushups
10 situps

15 minutes - AMRAP

On August 1st, this little girl was called back to Heaven.  Her father is a local firefighter, and was fighting the Enterprise fire when she died.  Crossfit 435 is doing a fundraiser for her family in Hurricane on Saturday morning 08/25/2012 at their box.  The workout is at 8:00 am and there is a pancake breakfast after.  The donation is $10.  Shauna and I are driving down and will be doing the workout.  If anyone wants to go with us, we can squeeze a few more into the truck.  Let us know.

10 hang power cleans
1 clapping pushup
9 hang power cleans
2 clapping pushup
8 hang power cleans
3 clapping pushup
7 hang power cleans
4 clapping pushup
6 hang power cleans
5 clapping pushup
5 hang power cleans
6 clapping pushup
4 hang power cleans
7 clapping pushup
3 hang power cleans
8 clapping pushup
2 hang power cleans
9 clapping pushup
1 hang power clean
10 clapping pushup

115/75

10 Push press - 115/75
15 KB Swings - 55/35
30 double unders
2 laps around the stairs

4 sets for time

5 deadlifts 225/185
10 burpees

5 rounds for time

Because of school and job responsibilities, I am not available for the evening workouts.  If you have any questions, please call me. 

Walking lunges 95/65 lbs - 25 feet
15 knees to elbows

5 rounds for time

Friday WOD

Friday's workout will only be in the morning due to the football game.

Three rounds for time of:

135 pound Hang power clean, 15 reps

15 Burpees 

Thinking of another hero wod for Saturday morning--Kristi and Ryan love

those!

WOD for Thursday, August 16th

Complete as many rounds as possible in 15 minutes of:

10 Kettlebell swings, 2 pood (70 pounds is rx for the guys/53 for the gals)  

10 Box jumps, 24 inch box for the guys/20 inch for the gals.

10 Dips


Curtis will be in the weight room at 5 am--Unfortunately I have a dentist appointment.  I will be going in the evening at 6:30.

Jesse and I have become believers in the idea that diet matters as much, if not more than, exercise.  I think others out there in our group would agree.  Here is an interesting excerpt that might guide your eating for the next ten days.  I am going to make sure at least one of these foods is in our diet every day for the next ten days and see what the results are.

People have asked about our diet and our results and the one thing that keeps me on the 'straight and narrow' is that I don't have the two o'clock drop anymore!  I don't rely on a caffeine pick me up after lunch.  My energy level is through the roof.  I would challenge anyone to really give it a try for three weeks.  It is so worth it!

Nine of the Healthiest Foods to include in your Diet

–by Dr. Jaime Schehr

Take an inventory of the last 10 foods you ate, are any of them included in the list below? Listed are some of the top 10 healthiest foods we want to cycle through our diet. Each of these foods has unique properties earning its spot on the list of some of the healthiest foods we can eat. So if your diet doesn’t include any of the foods below, its time to hit the store!

BERRIES – Berries are rich in antioxidants which help protect the cells in our bodies from damage and certain diseases like cancer. Berries are also an excellent source of Vitamin C and soluble fiber and are lower in sugar than most fruits.

SWEET POTATOES – These carbohydrates are nutritional powerhouses. This vegetable is loaded with carotenoids, vitamin C, potassium, and fiber. Sweet potatoes are great alternatives to white potatoes

CRUSIFEROUS VEGETABLES – like broccoli, cauliflower and cabbage can help fight cancer, boost the immune system and aid in detoxification. These vegetables contain antioxidants, vitamin C, carotenoids, and folic acid.

GREEN TEA – a medicine for many cultures, a ritual and spiritual practice for many people, goes far beyond its food benefits when looking at the power of this plant. In our diets green tea can detox toxins, slow aging, improve cardiovascular health, influence weight loss and so much more. Green tea is even being studies for its role in disease reversal and cancer curing and preventing properties.

GARLIC – regular consumption of garlic may lower blood pressure and can act to increase immune function. Garlic is also known for its benefit to the cardiovascular system. Studies indicate that garlic may decrease LDL cholesterol while increasing HDL cholesterol

NUTS & SEEDS- not only is this group of foods high in fiber it is also a great source of good fats. Walnuts are an excellent source of omega – 3 fatty acids, which protect us against heart disease. Almonds help lower LDL cholesterol as well.

SALMON – the omega 3 fatty acids in salmon and other fatty fish may help prevent heart disease and stroke. The omega-3 fats in fatty fish like salmon can help reduce the risk of heart attacks, decrease inflammation, improve blood circulation and cholesterol.

DARK LEAFY GREEN VEGETABLES
Such as Spinach, kale and collard greens these standout vegetables are loaded with vitamins A, C, and K, folate, potassium, magnesium, iron, lutein, and antioxidants. In addition this group is loaded with fiber and low in sugar and calories making this a great weight loss food

TURKEY – Although not the most popular this is one of the leanest proteins and is low in calories. Turkey contains selenium that may inhibit cancer development, improve immune function and aid in metabolism of the thyroid. It also contains tryptophan with can help calm the nervous system.

QUINOA – quinoa is emerging as a power grain, high in fibers and proteins and low on the glycemic index. It is safe for persons who are sensitive to wheat or are following a detox diet. (in moderation w/ certain people)

School starts tomorrow (or today, depending on when you're reading this) and with it comes many activities and a definite roadblock to our workouts.  It is becoming difficult to use the weight room in the evenings.  It has been suggested that we meet at 5am.  I am up to that--anyone else?  We have a couple of leads on other venues for our craziness, but until then....

For Wednesday, August 15th:  a wod that you can do on your own either today or tomorrow.  It would be great if everyone would post their time and a comment--I work harder when you guys are pushing me!

3 rounds for time
800 m run (2 times around the track--1/2 mile)
50 double unders (that's 150 singles!)
25 sit ups
1 minute handstand hold

WOD for Tuesday the 14th

4 rounds for time:

12 supine pullups
15 burpees
Run 400m
50 Double Unders.

STRENGTH

A. Front Squat 7.5.5.3

Monday's WOD 08/13/2012

AMRAP in 12 minutes


6 hand release pushups
8 situps
10 airsquats

Sorry for the late post.

Today's evening WOD is:

20 box jumps
15 toes to bar
10 burpees

4 rounds for time

On Saturday, I want to do two workouts.  It will be Saturday morning at 10:00 for the first workout, and the second will be at normal time, 6:30 p.m.  A small warning - Saturday mornings will be a hero WOD named "The Seven."  It's absolutely one of the most brutal workouts in Crossfit.  It will kick our ass. 

Friday's WOD

Grace:

30 Clean and Jerks for time 135/95

 

Rest Day

WOD - 08/08/2012

A1 - Deadlift 3x5  - Heavy
A2 - Kettle bell swings 3x5 Heavy

----------------------------------

For Time
7 Power Cleans 115/75
7 Clapping pushups

7 rounds for time

I won't be there for this one.  Shauna will be running things. 

Fight Gone Bad

1 minute Wall Ball
1 minute SDHP 75 lbs
1 minute 20" box jump
1 minute push press 75lbs
1 minute pull ups - sub for rows

3 rounds for total reps
1 minute rest between rounds.

Monday - 08/06/12

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

Kettlebell swings 70/35
Hand release push ups
Sit ups

I saw some of your results on the board inside the weight room today.  HUGE increases in strength and power from all of you that did the challenge.  Your weight lifting payoff's are incredible.  Who would have believed that you could go up 50 pounds on your deadlift in 6 weeks - 20 lbs on your push press - 35 lbs on your squat?  All of you chose to do something that a lot of other people have chosen not to do.  Daily, you get off your duff, come into the gym, work hard, and never quit.  AWESOME!!! 

Here is a link to Miranda Oldroyd's blog about how being strong saved her life.  Check it out. 

http://mirandaoldroyd.blogspot.com/

It's a good read. 

21-15-9

Deadlifts 185/135
Box Jumps 24"/20"

then

25 Double Unders
Run 400 meters

2 times

20 Thrusters 75/45
10 Burpees

4 sets for time

It's time to measure the benchmark lifts that we did at the start of the challenge.

Squat
Dead lift
Push press

Work your way up to your max lift.  I can't wait to see the results of your hard work tomorrow.

The W.O.D. tomorrow is

Clean and Jerk
3-3-3-3-3
Heaviest possible with good form.

Tuesday 07/31/2012

10 SDHP  95/65
10 Burpees
10 Toes to bar
20 Walking lunges

5 sets for time

Sunday is a rest day -

Monday 07/30/2012

Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:

30 Jump and touch
185/135 pound Deadlift, 20 reps
10 Handstand push-ups*

*Sub handrelease pushups (10) and max handstand holds (4) for handstand pushups

Helen 400 meter run 21 kettlebell swings 12 pull ups 3 rounds for time Strength cluster 3x6 squat Max handstand hold 3 sets

http://www.fitbomb.com/p/why-i-eat-paleo.html

I've been talking a little bit about nutrition to some of you.  This is a long article, but a good read on why Paleo works and how it works.  Shauna and I are not nutritional experts, but we are willing to tell you whats worked for us.  I believe Curtis and Melinda would tell you the same things about Paleo.  It works.

07/27/2012 --- High School Weight Room - 6:30 pm

There is a choice of doing one of two workouts tonight.

Fran

21-15-9 

Thrusters and Pullups

or

10 Power Snatch  95/65
10 barbell step ups 20/bench
15 barbell burpees

4 rounds for time

Rest Day 07/26/2012

07/25/2012
High School football field - 6:30 pm

1000 meter run
75 pushups
100 double unders

See you there.

WOD tomorrow - 07/24/12
High school - 630 pm
Hero WOD

Wittman
15 Kettlebell swings - 1.5 pood - 53/35 lbs
15 Power cleans - 95/65 lbs
15 Box jumps 24/20 inches

7 rounds for time

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Shirts are here for tomorrow's race.  Come by the house and pick them up. 

Check out this link.

http://www.shape.com/fitness/workouts/10-seriously-fit-chicks-crossfit

Rest Day

I uploaded some photos from yesterday's WOD.  There is a link on the right side of the page titiled "If it looks like it hurt, it probably did."  Click on it and check out the photos. 

I've been getting a few questions about the Paleo diet that we talk about. Here is a funny pic that describes it.  It's pretty dang accurate. 

I've been so impressed with all of your efforts this week. You guys inspire me.

WOD - 07/21/2012 High school weight room
10 front squats 95/65
Rest one minute
10 bench press 135/95
Rest one minute
10 kettle bell swings 70/55/35
Rest one minute 4 rounds

No time on this one - focus on form

Friday - 07/20/2012

This one is for fun.  Partner up with your significant other and
Wear crappy clothes for this one - we will get dirty
Run 100 meters carrying a 45/25 lb plate
10 Box jumps onto the tractor tire
5 tire flips
Run back with your plate and tag your partner

3 sets for fun!!

Shauna and I find ourselves at a crossroads.  We love the workout program, and believe we are doing a good thing for the community by hosting the workouts and putting the information on the blog.  We would like to help as many people become healthy as possible.  Crossfit is a lifestyle, a lifestyle that should be shared.

I heard some people don't like waiting to use the equipment and believe the workouts are taking too long to get through, so they don't want to invite other people because it would make their wait longer.    To not invite other people because you don't want to wait for something that you are using free of charge is bullshit.  It's selfish and petty. 

We own some equipment and have been letting everyone use it, free of charge.   All you have to do is wait your turn.   If you want to speed up the wait time, go buy your own equipment.  We didn't get into this to get rich, or because of some deep seeded need to be the center of attention.  We got into it because we enjoy working out and found a way to workout and get great results - we discovered something awesome, and we want to share it with as many people as possible; even if it means that we wait a little bit longer for a kettlebell or a bar. 

Eventually, we would love to become affiliated, and certified and open an *official* gym.  Until we do, all we have is the little bit of equipment that we can scratch together and a cheap blog.  If that's too inconvenient for you, then drive your ass down to St. George and join a gym.

Tonight's workout @ Football field 6:30 pm

50 Power Cleans 135/95/65 - scale as appropriate
50 Burpees
100 Double Unders - X 3 for singles
800 meter run

High School - 6:30 pm - football field

This workout is a good one to bring a friend with you.  If you know someone who wants to work with us, bring them along.

EMOM - 22 minutes

10 airsquats
5 games pushups
2 burpees

My house - 6:30 pm - Bring your kettlebells or dumbbells

7 Right arm push press
20 yard waiter carry
5 toes to bar
7 Left arm push press
20 yard waiter carry
5 toes to bar

5 rounds

Meet at the elementary school at 8 p.m.

Run 400 meters
20 pullups

Rest 1 minute

4 rounds for time

Sunday - Rest Day

CrossFit 516- I CrossFit Because

Workout for Saturday 07/14/2012 - My house - bring your jump ropes

50-40-30-20-10

Double Unders and situps

Friday - Meet at the high school at 8 p.m.

20 Box Jumps 24/20
15 Thrusters 95/65
10 Burpees

3 rounds for time

Rest 5 minutes

200 meter shuttle run

5 rounds

See you guys on Friday...it's going to be a tough one!!!

Thursday - Rest Day

WOD - Wed

20 Powercleans 95/65
20 HR pushups

3 rounds

Tell me what you guys think!!  They will be available in red, black, and blue. 

WOD - 07/10/2012

WOD at my house - 20:00

For Time

100 squats
run 400 yards
75 squats
run 400 yards
50 squats
run 400 yards
25 squats
run 400 yards

Well guys and gals, I guess it's time to make things official.  We have been working out for a little over 3 weeks now, and it's time that you guys have somewhere to see the WODs before the workouts.  We are still looking for a place to workout consistently, and between the high school and the backyard, we have been able to make it work so far.  If you guys know of someone who has an empty garage, or an empty outbuilding, we would love to use it.

Some of you are seeing awesome results.  The workouts have been tough, and I've seen some awesome efforts out of you guys.  So, let's go down this xfit road together, and I know we will see some amazing transformations.

07/09/2012

OH walking lunge steps x 20 @45/25
Toes 2 Bar x 15
Double Unders x 50

4 rounds for time