Thursday, August 1, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 1 Rounds Standard Warm-Up

Group Warm-Up -
- 3 Minute AMRAP of Double Unders

Skill Work -

- Bear Complex (PVC)

Conditioning -

- 5 Bear Complex (135/95)

A bear complex is 7 reps of a clean, front squat, push press, back squat, push press.  If you drop the bar any time during those 7 reps you start that complex over.

Post detailed workout results to comments. 

Wednesday, July 31, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 3 Rounds Standard Warm-Up

Strength -

- Press

Conditioning -

5 Rounds -

- 200m Run
- 10 Kettlebell Swings
- 5 Box Jumps (30/24)

Post detailed workout results to comments. 

Monday, July 29, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 1 Round Standard Warm-Up

Group Warm-Up -

- 3 Rounds of 30s/30s on Rower

Strength -

- Back Squat

Conditioning -

AMRAP in 10 Minutes of -
- 200m Run
- 10 Wall Ball Shots

Post detailed workout results to comments. 

Saturday, July 27, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Skill Work:
- Turkish Get-Up

Conditioning:
CrossFit's Helen
3 Rounds -
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups
(15 minute cut-off)

Post detailed workout results to comments.

Thursday, July 25, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Round Standard Warm-Up

Conditioning (Part 1)-
- Row 2000m For Time

Conditioning (Part 2)-
While waiting for a rower to become available, complete the following not for time.  When a rower opens up, stop where you are and go row and then pick back up where you were -

Not For Time -
- 30 Toes to Bar
- 30 DB Bench Press (35/25)
- 30 Pistols
- 30 Box Jumps (30/24)

Notice that the box jumps are 1 step higher than usual.  If you usually use a 12", go to 18, 20 to 24, 24 to 30, etc...

Post detailed workout results to comments. 

Wednesday, July 24, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 2 Round Standard Warm-Up

Group Warm-Up -

- Pistol Negatives into Candlestick Rolls

Strength -

- Strict Press

Conditioning -

AMRAP in 10 Minutes of -

- 100m Sandbag Run

- 20 Push Press 45/35

- 30 Double Unders (100s)

Post detailed workout results to comments. 

Monday, July 22, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- Accumulate 50 DU's

- 1 Round Standard Warm-Up

Group Warm-Up -

- Row 500m

Strength -

- Back Squat

Conditioning -

5 Rounds -

- 5 Knees to Elbows

- 10 Push-Ups

- 15 Jumping Squats

Post detailed workout results to comments. 

Saturday, July 20, 2013 - Workout

Warm-Up -

- Light Jog

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-Up -

- Run 1 Mile

Skill Work -

- 1 Armed KB Snatch

Conditioning -

- 30 Alternating 1-Armed KB Snatch

- 30 Pistols

- 20 Alternating 1-Armed KB Snatch

- 20 Pistols

- 10 Alternating 1-Armed KB Snatch

- 10 Pistols

Post detailed workout results to comments. 

Summer Challenge Winners Announced

1st Place - A-B Honor Roll

2nd Place - Jodi & the PussyKat

3rd Place - Beauty & the Beast

Most Improved - Rene & Karen

Best Team Name - Jodi & Kat

Best Team Photo - Lindsay & Natalie

Congrats to everyone!  Keep up the good work and keep getting better. 

Thursday, July 18, 2013 - Workout

Don't forget to get the address/directions for Friday's party tonight at the gym.  We will not be posting it on the website.

Warm-Up -
- Light Jog
- 35 UB Double Unders or 3 Minutes Trying
- Joint Mobility (shoulders)
- 2 Rounds Standard Warm-Up

Skill Work -
- Turkish Get-Up

Conditioning -
20 - 15 - 10 - 5 -
- Pull-Ups
- Touch and Go Deadlifts (135/95)

On the deadlifts if you take your hands off the bar or rest the bar on the ground then you start that set over at 1.

Post detailed workout results to comments.

Wednesday, July 17, 2013 - Workout

Reminder: No 8:30 AM workout today

We will have our normal evening workouts.

Don't forget to let us know today if you will be making it to the Summer Challenge Party on Friday evening at Gene & Rene's.  We will have directions at the gym.

Warm-Up:
- Light Jog
- 35 UB Double Unders or 3 Minutes Trying
- Joint Mobility
- 2 Rounds Standard Warm-Up

Skill Work:
3 Bear Complex (95/65)

Conditioning:
AMRAP in 5 Minutes -
- Run 200m

then

Active Rest 2 Minutes

then

AMRAP in 5 Minutes -
- 5 Hang Power Cleans (75/45)
- 10 Push Presses (75/45)
- 15 Back Squats (75/45)



Bear Complex:


Post detailed workout results to comments.

Monday, July 15, 2013 - Workout

Due to VBS we will not have a 8:30 AM class all week. We will have the usual 5:30 & 6:30 PM classes. 

Warm-Up:

- Light Jog

- 55 UB Double Unders or 175 Singles

- Joint Mobility

- 3 Rounds Standard Warm-Up

Sprint Work:

- 100m @ 50%

- 100m @ 75%

- 100m @ 90%

- 100m @ 100%

- 100m @ 100%

Rest approximately 1 minute between sprints. 

Conditioning:

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

- Burpees

- Box Jump Overs

Post detailed workout results to comments. 

Saturday, July 13, 2013 - Workout

Warm-up:

- Light Jog

- Joint Mobility

- 2 Rounds Standard Warm-Up

Make-up any workouts you missed this week, 

or...

Conditioning:

Complete in any order:

- 500m Row

- 50 Pull-Ups

- 50 Kettlebell Swings (62/44)

- 50 Dumb Bell Bench Press (35/25)

- 50 Knees to Elbows

Post detailed workout results to comments. 

Friday, July 12, 2013 - Day 40 of Summer Challenge

We will have our summer challenge party and award ceremony next Friday evening, July 19, at Gene & Rene Cooper's house. It will be a pool party, so bring your swimsuit!  We will follow with more details next week.

Post food logs to comments. 

Thursday, July 11, 2013 - Day 39 of Summer Challenge

Congratulations to the winner's of the team name and photo contest:

Team Name -
1st - 10 Points - Jodi & The PussyKat
2nd - 5 Points - Tie between Beauty and the Beast & Krispy Kreme
3rd - 3 Points - Tie between Young and the Restless & Big Mac and Small Fry

Team Photo -
1st - 10 Points - Lindsay/Natalie
2nd - 5 Points - James/Jessica
3rd - 3 Points - Tie Between Kim/Thresa & Ashley/Bethany

Warm-Up:

- Light Jog

- Joint Mobility (hamstring warm-up)

- 1 Round Standard Warm-Up

Group Warm-Up:

- 2 minutes of hamstring warm-up

Workout 7:

- 800m Run 

(scaled to 1000m row for a few)

Workout 8:

With a partner and one MedBall per team complete the following:

- 100m MedBall Partner Toss (20/14)

- 100 Wall Ball Shots (20/14)

- 100 MedBall Sit-Ups (20/14)

- 100 MedBall Box Jumps or Step-Ups (20/14

- 100m MedBall Partner Toss (20/14)

Only one person working at a time with the other resting and helping to count. Reps may be split up between the teammates however you'd like. 

Post detailed workout results and food logs to comments. 

Wednesday, July 10, 2013 - Day 38 of Summer Challenge

Warm-Up:
- Light Jog
- 55 Unbroken Double Unders, or 150 Singles
- Joint Mobility
- 1 Round Standard Warm-Up

Workout 4:
- 50m Partner Dynamic Burpees

Workout 5:
- 6 minutes to find combined Front Squat 1RM with your partner

Workout 6:
With your partner -
- 100 Double Unders or 300 Singles
- 50 Push-Ups while Partner Holds Plank
- 50 Deadlifts while Partner Holds Bar at Top of Deadlift (115/75)
- 50 Shoulder to Overhead while Partner Holds Bar in Front Rack (115/75)
- Finish with both Partners lunging 50m with their Bars in the Front Rack. (115/75)

Summer Challenge Photos - Please Vote!

You will need to vote from the desktop version of the blog (not the mobile one you see on your phone).  The voting for the team name and team pic are on the right side of the blog.  Please don't vote for your own team.

Lindsay & Natalie - "Krispy Kreme"

Jodi & Kat - "Jodi and the PussyKat"

Gerald & Gabby - "The Young and the Restless"

Thresa & Kim - "The Motivador Sistas"

Renee & Karyn - "The Thong Sisters"

Faydra & Shynelle - "The Blister Sisters"

James & Jessica - "Beauty and the Beast"

Ryan & Mikayla - "Big Mac & Small Fry"

Margie & Toya - "The Exceptional Sisters"

Bethany & Ashley - "A-B Honor Roll"

Tuesday, July 9, 2013 - Day 37 of Summer Challenge

Here is a video of the Hope for Cures workout in DC on Saturday morning:




And a longer video introducing Kate Foster:



Post food logs to comments...

Monday, July 8, 2013 - Day 36 of Summer Challenge

Don't forget that if you are in the challenge you must perform all 8 workouts this week. If you know you will miss a day let us know ASAP so we can arrange a time for make-up. Also, you must workout at the same time as your partner on Wednesday and Thursday. 

Warm-Up:

- Light Jog

- 55 UB Double Unders or 175 Singles

- Joint Mobility

- 1 Round Standard Warm-Up

Challenge Workout 1:

- 3 Min Row for Meters

Challenge Workout 2:

- 5 Minutes to find your 1RM Shoulder to Overhead

Challenge Workout 3:

For Time -

- 500m Row

- 40 Squats (to MedBall)

- 30 Sit-Ups (touch ground behind and toes on top)

- 20 Push-Ups

- 10 Pull-Ups (arms locked at bottom, chin over bar on top)

Pay close attention to the standards for each movement and make sure every rep counts. 

Post detailed workout results and food logs to comments. 

Sunday, July 7, 2013 - Day 35 of Summer Challenge

Don't forget that you need to be at the same workout as your partner on Wednesday and Thursday.

Post food logs to comments. 

Saturday, July 6, 2013 - Day 34 of Summer Challenge

Somehow, with everything else going on lately I completely missed that today, July 6, 2013, is CrossFit for Cures.  1000's of gyms around the world are doing the workout below and helping raise funds to find cures for catastrophic children's illnesses.

We definitely would have registered and helped raise funds if I had thought about it, and if you are looking for a good cause to donate to, I would still recommend that you check this out.  Even though we weren't able to participate as a gym officially, if you would like to make any donations in the morning we will send 100% of the money their way.  100% of the money this year goes to St. Jude's:

http://hope.crossfit.com/cures


Warm-Up:

- Light Jog

- 50 UB DU's or 150 UB Singles

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-Up:

- Shoulder Mobility

Conditioning:

CrossFit's "Hope for Cures"

3 Rounds of:

Burpees
Power Snatch, 75#
Box Jumps, 24″
Thruster, 75#
C2B Pullups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep.

Post detailed workout results and food logs to comments. 

Friday, July 5, 2013 - Day 33 of Summer Challenge

No classes today. We will have our normal 8:30 AM workout on Saturday morning. 

Post food logs to comments. 

Thursday, July 4, 2013 - Day 32 of Summer Challenge

http://www.wallbuilders.com/libissuesarticles.asp?id=82

Reminder: we only have the 8:30 AM class today. 

Warm-Up:

- Light Jog

- 50 UB DU's or 150 UB Singles

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-Up:

- 3 x 30s On/30s Off on Rower

- Squat Work

Conditioning:

Little Kelly

3 Rounds For Time -

- 400m Run

- 30 Wall Ball Shots

- 30 Box Jumps

Post detailed workout results and food logs to comments. 

Wednesday, July 3, 2013 - Day 31 of Summer Challenge

Reminder: we only have the 8:30 AM class today. 

Warm-Up:

- Light Jog

- 50 UB DU's or 150 UB Singles

- Joint Mobility

- 2 Round Standard Warm-Up

Strength:

- Front Squat

Conditioning:

CrossFit's Cindy

AMRAP in 20 minutes of-

- 5 Pull-Ups

- 10 Push-Ups

- 15 Squats 

Post detailed workout results and food logs to comments. 

Tuesday, July 2, 2013 - Day 30 of Summer Challenge

Good Luck...

Post food logs to comments.

Monday, July 1, 2013 - Day 29 of Summer Challenge

Schedule for this week:

Monday - Normal Times - 8:30 AM, 5:30 PM, 6:30 PM
Wednesday - 8:30 AM Only
Thursday - 8:30 AM Only
Saturday - 8:30 AM

Both of your coaches are committed to work at Waller's Freedom Fest all day Wednesday and Thursday and can't make it to the evening classes.  If we have enough people express interest I would consider adding a Friday class this week, but would only do one time in the evening.  4:30 or 5:30 PM.  Please let me or Mary know if you would like to do that.

Warm-Up:

- Light Jog

- 50 UB DU's or 150 UB Singles

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-Up:

- 3 x 3 Strict Pull-Ups or 3 x 3 Pull-Up Negatives

Strength:

- Shoulder to Overhead

Conditioning:

7 Rounds -

- 100m Sprint

- 7 Deadlift (315/225)

- 14 Sit-Ups 

Post detailed workout results and food logs to comments.