Monday, August 27, 2007
Sunday August 26, 2007
"Fran"
Three rounds,
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Three rounds,
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Friday August 24, 2007
Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups
Post time to comments
50 Squats
30 Pull-ups
15 Handstand push-ups
Post time to comments
Tuesday, August 21, 2007
Tuesday August 21, 2007
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten 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.
Post total reps from all 32 intervals to comments
TAKE A GOOD LONG LOOK AT MIKE VICK. POOR DECISIONS ONLY LEAD YOU IN ONE DIRECTION. DOWN A ROAD THAT YOU DON'T WANT TO TRAVEL!!!!
Complete 32 intervals of 20 seconds of work followed by ten 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.
Post total reps from all 32 intervals to comments
TAKE A GOOD LONG LOOK AT MIKE VICK. POOR DECISIONS ONLY LEAD YOU IN ONE DIRECTION. DOWN A ROAD THAT YOU DON'T WANT TO TRAVEL!!!!
Monday, August 20, 2007
Saturday August 18, 2007
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments
FUNCTIONING TRICEPS!! YOU GOT THEM?
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments
FUNCTIONING TRICEPS!! YOU GOT THEM?
Friday, August 17, 2007
Friday August 17, 2007
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments
AGAIN AGAIN AGAIN!!!!
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments
AGAIN AGAIN AGAIN!!!!
Thursday August 16, 2007
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
HARDER WORK TODAY ALLOWS YOU TO PUSH THAT MUCH HARDER TOMORROW
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
HARDER WORK TODAY ALLOWS YOU TO PUSH THAT MUCH HARDER TOMORROW
Tuesday, August 14, 2007
Tuesday August 14, 2007
Run 5 K
Post time to comments
THERE IS ALWAYS SOMETHING LEFT IN THE TANK. WHAT SEPERATES GOOD FROM GREAT IS THE ONES WHO CAN DID DEEP AND FIND MORE IN THE EMPTY TANK.
Post time to comments
THERE IS ALWAYS SOMETHING LEFT IN THE TANK. WHAT SEPERATES GOOD FROM GREAT IS THE ONES WHO CAN DID DEEP AND FIND MORE IN THE EMPTY TANK.
Monday August 13, 2007
50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions
Post time to comments
AGE IS JUST A NUMBER
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions
Post time to comments
AGE IS JUST A NUMBER
Sunday August 12, 2007
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare
ALWAYS GO AFTER WHAT YOU WANT NO MATTER WHAT OTHERS SAY. BELIEVE
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare
ALWAYS GO AFTER WHAT YOU WANT NO MATTER WHAT OTHERS SAY. BELIEVE
Saturday, August 11, 2007
Saturday August 11, 2007
REST DAY
A QUESTION TO ASK YOURSELF WHEN YOU ARE FACED WITH A CHALLENGE!!!!!
IS IT I CAN'T DO THAT OR I WON'T DO THAT ????
Friday August 10, 2007
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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
"THERE HAS NEVER BEEN A GREAT ATHLETE WHO DIED NOT KNOWING WHAT PAIN IS" BILL BRADLEY
Thursday August 9, 2007
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"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments
I DARE YOU?????
Wednesday, August 8, 2007
Wednesday August 8, 2007
Back Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
GROW FROM EVERYTHING YOU EXPERIENCE. LEARN SOMETHING FROM EVERYONE YOU MEET.
No Class Friday Night August 10.
Post loads to comments.
GROW FROM EVERYTHING YOU EXPERIENCE. LEARN SOMETHING FROM EVERYONE YOU MEET.
No Class Friday Night August 10.
Tuesday, August 7, 2007
Monday August 6, 2007
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
NEVER WAIT FOR SOMETHING TO COME TO YOU, ALWAYS GO SNATCH WHAT YOU WANT
Post loads to comments.
NEVER WAIT FOR SOMETHING TO COME TO YOU, ALWAYS GO SNATCH WHAT YOU WANT
Sunday, August 5, 2007
Sunday August 5, 2007
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments
WE ALL NEED SOMETHING TO BELIEVE IN, SOMETHING FOR WHICH WE CAN HAVE WHOLEHEARTED ENTHUSIAM
Saturday August 4, 2007
Run 5 K
Post time to comments
"ITS SUPPOSED TO BE HARD. IF IT WASN'T HARD EVERYONE WOULD DO IT. THE HARD IS WHAT MAKES IT GREAT"
Friday, August 3, 2007
Friday August 3, 2007
REST DAY
No class Fri August 3 or Sat August 4. Closed sorry for the inconvience, will be back open Tue August 7 for normal schedule. Cheers
Post Comments
HAVE A MENTAL WORKOUT TODAY. FIND SOMETHING THING MENTALLY THAT MOTIVATES YOU.
"JUST DO IT" NIKE
"DON'T THINK JUST DO" BRUCE LEE
"WHAT THE HELL ARE YOU WAITING FOR"
"ARE YOU READY FOR A WAR"
No class Fri August 3 or Sat August 4. Closed sorry for the inconvience, will be back open Tue August 7 for normal schedule. Cheers
Post Comments
HAVE A MENTAL WORKOUT TODAY. FIND SOMETHING THING MENTALLY THAT MOTIVATES YOU.
"JUST DO IT" NIKE
"DON'T THINK JUST DO" BRUCE LEE
"WHAT THE HELL ARE YOU WAITING FOR"
"ARE YOU READY FOR A WAR"
Thursday August 2, 2007
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments
DO NOT GET UPSET FOR ANYTHING IN LIFE BECAUSE LIFE IS NOT LONG AS WE THINK. TRY TO BE HAPPY WITH THE SMALL THINGS!!
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments
DO NOT GET UPSET FOR ANYTHING IN LIFE BECAUSE LIFE IS NOT LONG AS WE THINK. TRY TO BE HAPPY WITH THE SMALL THINGS!!
Wednesday, August 1, 2007
Wednesday August 1, 2007
For time:50 Ring Dips
Run 400 meters
50 Push-upsRun
400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
ONE DAY SOMETHING WILL TAKE APART OF YOU WHILE YOU ARE CROSSFITTING AND FROM THEN ON YOU WILL HAVE A NEW OUTLOOK ON LIFE ALLOWING YOU TO MAKE THE UNPOSSIBLE POSSIBLE!!
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