Thursday, February 27, 2014 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:

- 12 Turkish Get-Ups
Start light and work up to a weight that is heavy for you.

Conditioning:

- 200m Run

- 400m Run
- 800m Run
- 400m Run
- 200m Run
Rest the amount of time it takes you to get to the starting point of the next run.

Post workout results to comments. 

Wednesday, February 26, 2014 - Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Strength:

- Week 1 - Back Squat

Conditioning:

8 Rounds Tabata of -
- Hollow Rocks
- Goblet Squats (45/35)
- Burpees

Post workout results to comments.

Monday, February 24, 2014 - Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Strength:

- Week 1 - Power Clean

Conditioning:

Part 1 - Run 800m

Rest about 3 Minutes

Part 2 -
30 - 20 - 10 -
- Box Jumps
- Row for Calories

Rest about 3 Minutes

Part 3 -
AMRAP in 6 Minutes -
- 15 Unbroken Squats
- 30 Unbroken Double Unders (or 100 Singles)
If you break either the squats or double unders then start that set over.

Post results for each part of the workout to comments. 

Thursday, February 20, 2014 - Workout

Warm-Up:
- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:

- 4 Rounds Tabata - Jumping Squats

Conditioning:

AMRAP in 12 Minutes of-

- 200m Run

- 8 Power Cleans (115/75)

- 16 Sit-Ups

Post workout results to comments. 

Wednesday, February 19, 2014 - Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Sprint Work:

- 6 x 50m Sled Sprint (90/70)

Strength:

- Find 1 RM Back Squat

Conditioning:

21 - 15 - 9 -

- Wall Ball Shots (20/14)

- Burpees

Post workout results to comments.

Monday, February 17, 2014 - Workout

Warm-Up:

- Light Jog or 250m Row or Double Under Practice

- Joint Mobility

- 2 Rounds Standard Warm-Up

Strength:

- Find 1 RM Power Clean

Conditioning:

10 Rounds -

- 100m Sprint

- 3 Pull-Ups

- 6 Push-Ups

- 9 Squats

Post workout results to comments. 

2014 New Year Challenge Winners Announced

Congratulations to the following winners of our 2014 New Year Challenge:

First Overall - Ashley Castille (137.47 Points) - $400 Cash
Second Overall - Jessica Fritzsching (131.32 Points) - $200 Cash
Third Overall - Vivian Dorsett (128.47 Points) - $100 Cash

Most Improved - Rodney Freeburn - $25 Visa Gift Card
Most Improved Pictures - Vivian Dorsett - $25 Visa Gift Card

I'm sure you noticed that the 3rd place winner is slightly different from what was announced at church this morning.  We ended up with 2 versions of the spreadsheet used for scoring and the one we announced off of this morning did not have the last 2 workout results in it.  We realized the error shortly after church and corrected it.  After fixing the error, it moved Vivian ahead of Renee for 3rd place.

As usual, if you have any questions about the results or would like more information about where you personally fell in the standings, don't hesitate to ask John before or after the workout and we will review it together.

Congratulations to all who participated.  This is the 4th challenge I've judged that involved before/after pics and you guys were by far the most impressive I've ever seen.  I am so proud of your hard work and perseverance.  Keep it up!

Thursday, February 13, 2014 - Day 39 of New Year Challenge

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Challenge Workout #7:

- Run 1 Mile

Challenge Workout #8:

3 Rounds -
- 100m Sled Drag
- 15 Sit-Ups
- 30 Squats
- 45 Singles

Post detailed workout results and food logs to comments. 

Wednesday, February 12, 2014 - Day 38 of New Year Challenge

Please be sure to turn in your after pictures wearing the same outfit you wore at the beginning to john or Mary by Friday.

Warm-Up:

- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Challenge Workout #4:

2 minute AMMAP Row

Challenge Workout #5:

Find 1 rep max Strict Press

Challenge Workout #6:

CrossFit's Helen -
3 Rounds -
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Post detailed workout results and food logs to comments. 

Monday, February 10, 2014, Day 36 of New Year Challenge

Please make sure to do the prescribed warm-up every day when you get there and be ready by class start time.  Because of the added intensity this week, it's a recipe for injury without a proper warm-up.

Warm-Up:
- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up

Challenge Workout #1:

Max Length Standing Broad Jump

Challenge Workout #2:

1 Rep Max Deadlift

Challenge Workout #3:

15 - 10 - 5:
- Ground to Overhead (115/75)
- Burpee Box Jumps (24/20)

Post detailed workout results and food logs to comments. 

Sunday, February 9, 2014 - Day 34 of New Year Challenge

Food logs to comments. 

Saturday, February 8, 2014 - Day 34 of New Year Challenge

Food logs to comments. 

Friday, February 7, 2014 - Day 33 of New Year Challenge

Food logs to comments. 

Thursday, February 6, 2014 - Day 32 of New Year Challenge

Peachy Pork-A-Bobs

(Pic & Recipe courtesy of nomnompaleo.com)

The above recipe won the best savory paleo recipe of 2013 by Paleo Magazine.

Warm-Up:

- Light Jog, 250m Row, or Double under practice

- Joint Mobility

- 2 Rounds standard warm-up

Strength:
Week 3 Wendler - Strict Press

Sprint Work:
5 x 100m Sandbag Sprint (inside, outside use sleds and do 6 x 50m)

Conditioning:
3 Rounds -
- 3 DB Renegade Man-makers (35/25)
- 6 DB Waiter Lunges Right Arm
- 6 DB Waiter Lunges Left Arm
- 90 Singles

Post detailed workout results and food logs to comments.

Wednesday, February 5, 2014 - Day 31 of New Year Challenge

Warm-Up:

- Light Jog, 250m Row, or Double under practice

- Joint Mobility

- 2 Rounds standard warm-up

Sprint Work:

- 3 x 1 min Row Sprint

30 seconds rest between sprints

Strength Work:

- Wendler Week 3 - Deadlift

Conditioning:
CrossFit's Cindy

AMRAP in 20 Minutes of-

- 5 Pull-Ups

- 10 Push-Ups

- 15 Squats

Post workout results and food logs to comments.

Tuesday, February 4, 2014 - Day 30 of New Year Challenge

Hint, hint, wink, wink...

http://www.tabatatimes.com/7-reasons-why-fat-is-great-for-you/


Post food logs and thoughts to comments.

Monday, February 3, 2014 - Day 29 of New Year Challenge

If you have not turned in your $50 cash for the challenge please give it to John or Mary ASAP.


Another good article addressing probably the biggest misconception/lie in nutrition:

http://www.tabatatimes.com/7-reasons-why-fat-is-great-for-you/


Warm-Up:

- Light Jog, 250m Row, or Double under practice

- Joint Mobility

- 2 Rounds standard warm-up

Group Warm-Up:

- 20 Tuck Jumps (Alternate Full & Partial Squat)

- 100m Broad Jump (practice bounding)

Strength:

- Week 2 Wendler - Strict Press

Conditioning:

3 Rounds -

- 300m Run

- 15 Burpees

- 15 Box Jumps (24/20)

Post workout results and food logs to comments...

Sunday, February 2, 2014 - Day 28 of New Year Challenge

Post food logs to comments. 

Saturday, February 1, 2015 - Day 27 of New Year Challenge

Post food logs to comments.