Warm-Up:
- 300m Run
3 rounds -
- 10 OH Walking Lunges (PVC or Empty Bar)
- 10 OH Squats (same)
- 10 Dive-bomber push-ups
Strength:
- Find 1RM - Push Press
Conditioning:
AMRAP in 15 Minutes -
- 300m Run
- 15 Deadlift (115/75)
- 10 Hang Power Clean
- 5 Push Press
Please post your workout results to comments.
Sunday, November 30, 2014
Friday, November 28, 2014
Friday, November 28, 2014 - Workout
Instead of coming up with a cute Thanksgiving workout, we thought that it would be fitting for us to do a CrossFit hero workout today as a reminder to be thankful for those that have given their lives for our freedom.
"McGhee"
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Monday, November 24, 2014
Monday, November 24, 2014 - Workout
Warm-Up:
- 300m Run
3 rounds -
- 10 OH Walking Lunges (PVC or Empty Bar)
- 10 OH Squats (same)
- 10 Dive-bomber push-ups
Skills:
3 Rounds -
- 30s Handstand Hold or Push-Ups
- Rest 30s
- 60s Plank Hold
- Rest 30s
Conditioning:
4 Rounds -
- 400m Run
- 20 Wallball Shots
- 20 Medball Sit-Ups
Please post your workout results to comments.
- 300m Run
3 rounds -
- 10 OH Walking Lunges (PVC or Empty Bar)
- 10 OH Squats (same)
- 10 Dive-bomber push-ups
Skills:
3 Rounds -
- 30s Handstand Hold or Push-Ups
- Rest 30s
- 60s Plank Hold
- Rest 30s
Conditioning:
4 Rounds -
- 400m Run
- 20 Wallball Shots
- 20 Medball Sit-Ups
Please post your workout results to comments.
Thanksgiving Week Schedule
Classes will be cancelled on Wednesday and Thursday to allow our coaches and athletes to spend time with their families. We will hold a special Thanksgiving workout on Friday morning at 8:30am for those interested. Monday's classes are continuing as scheduled. If you plan on coming Friday, please let us know by commenting on this post. Happy Thanksgiving!!!
Sunday, November 23, 2014
Challenge Winners Announced
I'd like to start by saying how proud your coaches are of all of you for sticking with the challenge all the way to the end. Every single one of you showed overall improvement on the workouts at the end, and all of you are better athletes now than you were 6 weeks ago.
For the scoring we measured percentage improvement on each of the 9 workouts and then ranked you from 1st to 15th on each. So the person with the highest percentage improvement on workout 1 would get a 1st place and the person with the lowest would get a 15th place and so forth. We then totaled your places for the 9 workouts. This would leave the person with the lowest score being the winner. In order to give value to your food and activity logs I used a random number generator to randomly select 10 days of the 39 day challenge and scored your food and activity for those days. I gave you 1 point if you posted your food, and 1 point if you posted an intentional physical activity. I did not give a point for things you would have done anyway that just happened to have a physical component to them. For example, going for a walk around your block and doing some squats counted, but having a job that required you to walk around and bend over and pick up things did not. The point was to give you credit for intentionally doing something over and above your normal routine in order to advance your fitness. Once we had those 10 days scored (maximum of 20 pts, 10 for food and 10 for activity) we subtracted that number from your total from the workouts, once again leaving the lowest score as the winner.
After scoring the food and activity logs Gerald and Bethany tied for the most points at 18.
After scoring the percent improvement on the workouts, Bethany was the lowest by far with a total of only 30 points. That means that she had an average place of about 3rd across the 9 workouts. Considering the variety of movements, to perform that consistently across all 9 is incredible. So, without further ado, the winners of our 2014 Fall Challenge are:
1st Place - Bethany Long (12 pts)
2nd Place - Hannah Lenz (36 pts)
3rd Place - Margie Green (41 pts)
We decided at the beginning of this challenge to not charge a very big entry fee, and because of that to only pay the top 2. Bethany will receive $200 and Hannah will receive $100.
Congratulations to all of you!
For the scoring we measured percentage improvement on each of the 9 workouts and then ranked you from 1st to 15th on each. So the person with the highest percentage improvement on workout 1 would get a 1st place and the person with the lowest would get a 15th place and so forth. We then totaled your places for the 9 workouts. This would leave the person with the lowest score being the winner. In order to give value to your food and activity logs I used a random number generator to randomly select 10 days of the 39 day challenge and scored your food and activity for those days. I gave you 1 point if you posted your food, and 1 point if you posted an intentional physical activity. I did not give a point for things you would have done anyway that just happened to have a physical component to them. For example, going for a walk around your block and doing some squats counted, but having a job that required you to walk around and bend over and pick up things did not. The point was to give you credit for intentionally doing something over and above your normal routine in order to advance your fitness. Once we had those 10 days scored (maximum of 20 pts, 10 for food and 10 for activity) we subtracted that number from your total from the workouts, once again leaving the lowest score as the winner.
After scoring the food and activity logs Gerald and Bethany tied for the most points at 18.
After scoring the percent improvement on the workouts, Bethany was the lowest by far with a total of only 30 points. That means that she had an average place of about 3rd across the 9 workouts. Considering the variety of movements, to perform that consistently across all 9 is incredible. So, without further ado, the winners of our 2014 Fall Challenge are:
1st Place - Bethany Long (12 pts)
2nd Place - Hannah Lenz (36 pts)
3rd Place - Margie Green (41 pts)
We decided at the beginning of this challenge to not charge a very big entry fee, and because of that to only pay the top 2. Bethany will receive $200 and Hannah will receive $100.
Congratulations to all of you!
Wednesday, November 19, 2014
Thursday, November 20, 2014 - Workout
Warm-Up:
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch
Skills:
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Plank Hold
- 30s Rest
Conditioning:
AMRAP in 12 Minutes -
- 200m Run
- 6 Pull-Ups
- 12 Box Jumps
Post results and thoughts to comments.
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch
Skills:
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Plank Hold
- 30s Rest
Conditioning:
AMRAP in 12 Minutes -
- 200m Run
- 6 Pull-Ups
- 12 Box Jumps
Post results and thoughts to comments.
Tuesday, November 18, 2014
Wednesday, November 19, 2014 - Workout
We are only missing a couple of workouts to determine the winners of the challenge. If you are one of the ones missing stuff, please come prepared to finish on Wednesday.
Kim - make up workout 9
Rodney - make up workouts 4 - 7
Warm-Up:
5 Rounds -
- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats
Skills:
3 Rounds -
- 30s Handstand Hold or Push-Ups
- Rest 30s
- 8-10 Reps of DB Bench Press
- Rest 30s
Conditioning:
30 - 20 - 10 -
- Power Cleans (115/75)
- Back Squats (115/75)
- V-Ups
Please post your workout results to comments.
Kim - make up workout 9
Rodney - make up workouts 4 - 7
Warm-Up:
5 Rounds -
- 100m Run
- 3 Pull-Ups
- 6 Push-Ups
- 9 Squats
Skills:
3 Rounds -
- 30s Handstand Hold or Push-Ups
- Rest 30s
- 8-10 Reps of DB Bench Press
- Rest 30s
Conditioning:
30 - 20 - 10 -
- Power Cleans (115/75)
- Back Squats (115/75)
- V-Ups
Please post your workout results to comments.
Sunday, November 16, 2014
Monday, November 17, 2014 - Workout & Challenge Update (Please Read)
We have 5 people that still need to make up some of the workouts from last week. Please show up Monday & possibly Wednesday ready to make them up if you missed anything. This is what I have:
Kim - make up workouts 1, 3, 8, 9
Kale - make up workouts 4, 5, 6, 7
Julie - make up workouts 8, 9
Rocio - make up workouts 1, 2, 3
Rodney - make up workouts 1 - 7
Warm-Up:
- 300m Run
3 rounds -
- 10 OH Walking Lunges (PVC or Empty Bar)
- 10 OH Squats (same)
- 10 Dive-bomber push-ups
Skills:
3 Rounds -
- 30s Handstand Hold or Push-Ups
- Rest 30s
- 8-10 Reps of Strict Bent Over Row with DB
- Rest 30s
Conditioning:
- 800m Run (or 1000m Row)
- 30 Kettlebell Swings (60/40)
- 30 Goblet Squats
- 30 KB Walking Lunges (KB in the front rack like goblet Squat)
- 30 KB Sumo Deadlift High Pull
- 800m Run (or 1000m Row)
20 minute time cap
Please post your food log and your workout results to comments.
Kim - make up workouts 1, 3, 8, 9
Kale - make up workouts 4, 5, 6, 7
Julie - make up workouts 8, 9
Rocio - make up workouts 1, 2, 3
Rodney - make up workouts 1 - 7
Warm-Up:
- 300m Run
3 rounds -
- 10 OH Walking Lunges (PVC or Empty Bar)
- 10 OH Squats (same)
- 10 Dive-bomber push-ups
Skills:
3 Rounds -
- 30s Handstand Hold or Push-Ups
- Rest 30s
- 8-10 Reps of Strict Bent Over Row with DB
- Rest 30s
Conditioning:
- 800m Run (or 1000m Row)
- 30 Kettlebell Swings (60/40)
- 30 Goblet Squats
- 30 KB Walking Lunges (KB in the front rack like goblet Squat)
- 30 KB Sumo Deadlift High Pull
- 800m Run (or 1000m Row)
20 minute time cap
Please post your food log and your workout results to comments.
Thursday, November 13, 2014
Thursday, November 13, 2014 - Day 39 of Fall Challenge
Warm-Up:
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch
Workout 8 -
- 50 Burpees
Workout 9 -
- 500m Row
- 40 Squats (to medball)
- 30 Sit-Ups
- 20 Push-Ups (to ab-mat)
- 10 Pull-Ups
Post workout results including pull-up mod(s) and food and activity logs to comments.
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch
Workout 8 -
- 50 Burpees
Workout 9 -
- 500m Row
- 40 Squats (to medball)
- 30 Sit-Ups
- 20 Push-Ups (to ab-mat)
- 10 Pull-Ups
Post workout results including pull-up mod(s) and food and activity logs to comments.
Tuesday, November 11, 2014
Wednesday, November 12, 2014 - Day 38 of Fall Challenge
Warm-Up:
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch
Workout 4 -
- 200m Shuttle Sprint (2nd light pole and back twice)
All fours must touch the ground past the line on both ends including the start and end. The clock stops when both hands touch past the finish line.
Workout 5 -
- 1 minute AMRAP of Push-Ups (to ab-mat, hips must be even with shoulders or higher at the top)
Workout 6 -
- 1 Minute AMRAP of Squats
Workout 7 -
3 Rounds -
- 400m Run
- 15 Burpee Box Jump Overs (24/20)
- 30 Lateral Bar Jumps
Post workout results including box height and food and activity logs to comments.
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch
Workout 4 -
- 200m Shuttle Sprint (2nd light pole and back twice)
All fours must touch the ground past the line on both ends including the start and end. The clock stops when both hands touch past the finish line.
Workout 5 -
- 1 minute AMRAP of Push-Ups (to ab-mat, hips must be even with shoulders or higher at the top)
Workout 6 -
- 1 Minute AMRAP of Squats
Workout 7 -
3 Rounds -
- 400m Run
- 15 Burpee Box Jump Overs (24/20)
- 30 Lateral Bar Jumps
Post workout results including box height and food and activity logs to comments.
Sunday, November 9, 2014
Monday, November 10, 2014 - Day 36 of Fall Challenge
Warm-Up:
- 300m Run
3 Rounds -
- 3 Pull-ups
- 6 Push-ups
- 9 Squats
Challenge Workout 1 -
- 2000m Row for Time
Challenge Workout 2 -
- 1 minute AMRAP of Sit-Ups
Challenge Workout 3 -
- AMRAP in 9 minutes of -
- 3 Pull-Ups
- 6 Push-Ups (to abmat)
- 9 Squats (to medball)
Please post your food log and your workout results to comments. Include the band you used, if any, on the pull-ups.
- 300m Run
3 Rounds -
- 3 Pull-ups
- 6 Push-ups
- 9 Squats
Challenge Workout 1 -
- 2000m Row for Time
Challenge Workout 2 -
- 1 minute AMRAP of Sit-Ups
Challenge Workout 3 -
- AMRAP in 9 minutes of -
- 3 Pull-Ups
- 6 Push-Ups (to abmat)
- 9 Squats (to medball)
Please post your food log and your workout results to comments. Include the band you used, if any, on the pull-ups.
Sunday, November 9, 2014 - Day 35 of Fall Challenge
This is it!!! Monday, Wednesday and Thursday of this week we will be repeating the workouts from the beginning of the challenge and see how much all of us have improved. Eat well, get plenty of rest, and make sure you show up all 3 days this week.
If you know you won't be able to make it to one of the days please arrange with your coach to make the workouts up some time this week.
Post food and activity logs to comments.
If you know you won't be able to make it to one of the days please arrange with your coach to make the workouts up some time this week.
Post food and activity logs to comments.
Saturday, November 8, 2014
Friday, November 7, 2014
Wednesday, November 5, 2014
Thursday, November 6, 2014 - Day 32 of Fall Challenge
Warm-Up:
- 2000m Partner Row
- 2000m Partner Row
(While one person is rowing their partner must hold a bumper plate overhead without resting it on their body)
Group Warm-Up:
- Coach Led
Skill Work:
- Push-Up Practice
Conditioning:
For Time -
Adapted from CrossFit.com
Cash-Out:
- 15 Handstand Push-Ups or 5 Wall Walks
Group Warm-Up:
- Coach Led
Skill Work:
- Push-Up Practice
Conditioning:
For Time -
- Run 1 Mile
- 15 Squat Cleans (155/105)
- Run 800m
- 15 Squat Cleans (155/105)
- Run 1 Mile
Adapted from CrossFit.com
Cash-Out:
- 15 Handstand Push-Ups or 5 Wall Walks
Post workout results and food and activity logs to comments.
Tuesday, November 4, 2014
Wednesday, November 5, 2014 - Day 31 of Partner Challenge
Warm-Up:
5 Rounds -
Skill Work:
- Pull-Up Review & Practice
Strength:
EMOM for 10 minutes -
Conditioning:
21 - 15 - 9 -
5 Rounds -
- 100m Run
- 10 Sit-ups
- 10 Push-ups
- 10 Squats
Skill Work:
- Pull-Up Review & Practice
Strength:
EMOM for 10 minutes -
- 1 Power Clean
- 1 Squat Clean
- 1 Front Squat
Work up to about 60-65% of max clean
Conditioning:
21 - 15 - 9 -
- Ground to Overhead (Clean & Jerk or Press) 155/105
- V-Ups
Cash-Out:
- 4 sets of 10 Squats AFAP
Cash-Out:
- 4 sets of 10 Squats AFAP
Post workout results and food and activity logs to comments
Sunday, November 2, 2014
Monday, November 3, 2014 - Day 29 of Partner Challenge (MAJOR CHANGES OCCURRING PLEASE READ)
Alright guys, after 4 consecutive weeks of depending on your partner to hold you accountable to good nutrition and exercising habits, it is time to make the final transition of this challenge. At this time we are going to be switching this to an individual challenge. The scoring will remain the same and all of the benchmark workouts have not changed. This only means that you are now responsible for posting your own food and activity logs. However, if you still want to stay in contact with your partner for moral support and accountability, that is perfectly acceptable and encouraged; just remember to make sure that your logs are posted.
The final workouts (test-outs) will be Nov. 10th, 12, and 13th. Please plan to be there all 3 of those days and if you will not be, plan ahead of time with a coach to make them up at a different time.
We hope that at this point in the challenge and with switching to individuals a new spark is ignited in everyone. The challenge is still completely up for grabs and with 2 weeks left we encourage everyone to work hard and put forth their best effort.
The final workouts (test-outs) will be Nov. 10th, 12, and 13th. Please plan to be there all 3 of those days and if you will not be, plan ahead of time with a coach to make them up at a different time.
Your last food/activity log will be due on Thursday, November 13th.
Warm-Up:
- 400m Run
3 Rounds
- 10 Mountain Climbers
- 20 OH Walking Lunges (PVC or Empty Bar)
- 30s Deep Squat
- 40 Double Unders
Group Warm-Up:
- Coach Led
Skills:
EMOM for 10 minutes -
- 3 Pull-Ups
- 4 Burpees
- 5 Box Jumps
Conditioning:
AMRAP in 5 minutes -
- 100m Sprint
- 5 Kettlebell Swings (62/40)
- 10 Unbroken Squats
Rest 3 Minutes
AMRAP in 5 Minutes -
- 100m Sprint
- 5 Toes to Bar (hanging leg raises)
- 10 Unbroken Push-Ups
Cash-Out:
- 200 Double Unders (500 Singles if you can't get 5 consecutive double unders)
Post workout results and food logs to comments.
Warm-Up:
- 400m Run
3 Rounds
- 10 Mountain Climbers
- 20 OH Walking Lunges (PVC or Empty Bar)
- 30s Deep Squat
- 40 Double Unders
Group Warm-Up:
- Coach Led
Skills:
EMOM for 10 minutes -
- 3 Pull-Ups
- 4 Burpees
- 5 Box Jumps
Conditioning:
AMRAP in 5 minutes -
- 100m Sprint
- 5 Kettlebell Swings (62/40)
- 10 Unbroken Squats
Rest 3 Minutes
AMRAP in 5 Minutes -
- 100m Sprint
- 5 Toes to Bar (hanging leg raises)
- 10 Unbroken Push-Ups
Cash-Out:
- 200 Double Unders (500 Singles if you can't get 5 consecutive double unders)
Post workout results and food logs to comments.
Saturday, November 1, 2014
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