Friday, February 26, 2010

Updated Blog

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Wednesday, February 24, 2010

1.21 gigawatts!

Work like you don't need money.
Love like you've never been hurt.
Dance like no one's watching.
And workout until you puke.

20 Double Unders then...
2 Rounds of
10 Hollow Rocks
10 Push Ups
10 Lunges

WOD: "Voodoo Economics"

Partner workout. 30 Mins. Complete each exercise and earn play money. Collect more money than your partner by exercising more quickly or completing more difficult movements.

$5 Exercises
-20 Squats
-20 Sit Ups
-20 Box Jumps
-20 Lunges
-20 Pull Ups
-200 M Run

$10 Exercises
-20 Back Extensions
-20 Thrusters (35/25)
-20 Squat Jumps
-20 Front Squats (35/25)
-20 KB Swings
-20 Wall Balls

$20 Exercises
-20 Burpees
-20 Knee to Elbows
-20 Glute Ham Sit Ups
-20 Double Unders
-20 Dips
-20 Hollow Rocks

$50 per (PR) at the Olympic Lift and Row station.

As always, if you have any questions call:
Leave off the last e* for extremely excruciating effort

Tuesday, February 23, 2010

Put in a Good Word For Me

Nothing will work unless you do - John Wooden

Warmup: PVC Shoulder Stretches
8 Push Ups
8 Sit Ups
8 PVC Overhead Squat
8 Dips
32 Double Unders

Power Clean (one rep max, record any failures) ex. 35/45/65/75(PR)/85(Fail)

5 Rounds of
400 M Run
15 OHS (45/35/25/15/PVC)

Monday, February 22, 2010

Works 60% of the time, all the time!


3 Rounds of

10 Lunges

10 Push Ups

10 Sit Ups


Push Press


Push Press


"Smells Like Teen Spirit"

3 Rounds of

13 Thruster (95/65/45/35/25/PVC)

14 Pull Ups

15 Wall Balls

16 Sit Ups

17 KB Swings

18 Back Extensions

This is the first WOD that I've programmed myself. Up until now, I've only created the Warmups, while compiling the WODs from other gyms like Crossfit OTG. Feel free to grow your hair long and wear a flannel shirt to today's WOD. I have a feeling it is gonna be "grungy". Post comments!

Friday, February 19, 2010

Tough Kids, Sissy Kids, Even Kids Who Do Air Squats

Warm Up:
11 OHS
11 Burpees
11 Sit Ups
11 Push Ups

Skill: Max Vertical Leap

WOD: "Growing Pains"
Continuously Running Clock
Odd Minutes: Do Max Air Squats
Even Minutes: (60 - # of air squats completed) = # of
push-ups to complete
Workout ends upon failure to complete # of push-ups by that minute's end.
If athlete does less than 30 squats, the number 30 should still be used for push ups

Examples Squats Push Ups
48 12
37 23
33 27
28 30
22 30

Thursday, February 18, 2010

Polly Wanna Crossfit

Warm Up: "Jenny"
6 Dips
7 Back Extensions
5 Squat Jumps
30 Double Unders (which means 150 jump rope)
9 Pull Ups

WOD: "Pick Your Poison" (From the OTG archives)
400m run
400m run

Match up the exercise with a rep amount to create your own! Exercises are:
1) Air squat

2) Sit-ups
3) Push-ups
4) Pull-ups
5) Deadlifts 135/95lbs

For example:
400m Run
100 Deadlifts
80 Pull Ups
60 Push Ups
40 Sit Ups
20 Squats
400m run
Post time and exercise/order to comments.

Wednesday, February 17, 2010

Save a Horse, Ride an Abmat

"The road to Easy Street goes through the sewer."
-John Madden

400 M Row
12 Front Squats
12 Push Ups
12 Back Extension

Knee to Elbows Practice
Progress from bleachers to the pull up bar. Raise knees to waist, to chest, and finally to elbows. The top of your head might hit the wall, but that just means you are doing them correctly!

WOD: "Sit Up Central" (OTG Classic WOD)
For time:
50 Sit ups
50 Squats
50 Sit ups
50 Lunges
50 Sit ups
50 Box Jumps
50 Sit ups

Tuesday, February 16, 2010

Globo Gym Refugees

No one can make you feel inferior without your consent.

-Eleanor Roosevelt

2 Rounds of
6 Push Ups
16 Prisoner Squats (Hands behind your head)
26 Sit Ups

Strength Skill:
Weighted Lunge (Try holding matching dumbbells to your side or a barbell on your shoulders with 15/35/45/65 or more)
Do the elevator, not the escalator!

WOD: "BlackJack"
7 Rounds for Time
7 Thrusters (95/75/45/35/15/PVC)
7 Pull Ups
7 Burpees

Now that I have fled Tilton Fitness, I'm officially a Globo Gym Refugee. What a waste of money that place was!
Who's coming with me?
Crossfit and I are going to do a walking lunge off into the sunset and live happily ever after.

Thursday, February 11, 2010

What's For Dinner?

There are some heavy hitters notably left off this list. Can you leave them off your plate?

Start small. Reduce bread, dairy, and sugar in your diet ASAP.

This is for all you bachelors out there. For the rest of us, he's got the right idea, but make it work for your family.

Tuesday, February 9, 2010

It's Not You, It's Me

Warm Up:
PVC Dislocates
2 Rounds of
12 PVC Overhead Squats
12 Double Unders
12 Push Ups

Skill: Sumo Deadlift High Pull (SDHP)
3-3-3-3-3 Increase Load/Work on technique

WOD: "Tara" (Monday from Crossfit OTG)
5 Rds for time:
7 SDHP 135/95lbs or 10 SDHP 95/65lbs
20 Push Ups

Don't forget to always be setting goals. I reached one yesterday with my first muscle up. A goal could be to finish one rep of any maneuver, like the muscle up, or to increase your weight at a certain exercise.
Everyone's goal should be to sign up for the St. Pat's 5K in March. We will have registration forms at school very soon and a list of participants. There's also a 10-miler for all you die hards.

Friday, February 5, 2010

One Man Wolf Pack

Synchronized Thrusters with Mary Ellen and Sue
Row, Row, Your Machine Kelly
Sherri won the battle, but the barbell won the war

Warm Up:

2 Rounds of

7 Squats (Five second hold at the bottom)

7 Push ups

7 Back Extensions

7 Burpees

Skill: BW Bench Press

Record your max reps at bench press at your bodyweight

WOD: "Kelly"

5 Rounds For Time:

Run 400m

30 Box Jump (24"/20")

30 Wall Ball (20#/14#)

This is the 2nd time we have done "Kelly." If you time your workouts you can gauge your progress. If you don't time your workouts, maybe you should start. Enjoy the snowstorm!

Thursday, February 4, 2010

It's Go Time!

Mary Beth thrusting some big weight to the sky!
Julie nails the thruster. Perfect extension at the top!
Kelly finishes ANOTHER set!
Ali raising the roof!
Allene dancing with the 45lb bar

2 Rounds
15 sec Superman Hold
15 Sit Ups
15 Front Squats (Light Set/ Heavy Set)

Front Squats 3-3-3

WOD: "The Kill"
Teams of 2-3

10 Rds
6 Burpees
9 K2E (scale to Bleacher Knee Raises or Sit Ups)
12 Front Squats 65/45lbs

From the team of 2 or 3, one person will go through the 6,9,12 then rest, while the next person goes, and so on until it comes back to the original person that started. That is one round.

Wednesday, February 3, 2010

You and What Army?

Warm Up:
Sampson Stretch
2 Rounds of
15 Sit Ups
15 Push Ups
15 Military Press 45/15 (Push Press without knee dip )

3 Bear Crawls (the width of the gym)

WOD: "Surrender" (Monday from Crossfit OTG)
21 Thrusters 95/65
400 M Run
18 Thrusters
400 M Run
15 Thrusters
400 M Run

One person per group can switch the run to a 400 M Row. The row is what was as prescribed for the workout, but sadly we only have one. Rock, paper, scissors to see who gets the rower.

Here a nice reminder of what a great thruster looks like.

Tuesday, February 2, 2010

Come with me, If You Want to Live

3 X 10
Push Ups
Sit Ups
KB Swings

Skill: Bear Crawl
Cone to Cone

WOD: (from Crossfit Spartanburg)
3 Rounds
30 Push Ups
20 KB Swings
20m Bear Crawl (or 400 M Run)
20 KB Swings
30 Sit Ups

Monday, February 1, 2010

I'm Kind of a Big Deal

25 Squats
25 Jumping Jacks
25 Push Ups

Snatch (Light Effort for 10-Heavy for 3)

WOD: "Max-imilian" (Saturday's Workout from OTG)
3 minute stations (max Rounds) followed by one minute rest
We will stagger 2-3 people starting at each station

1. 3 Power Cleans
3 Snatch

2. 4 Burpees
4 Push Ups

3. 5 Box Jumps
5 Squats

4. Double Unders