Thursday, 07.02.09: dont walk away

“Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”

WOD

50 - Back Extensions

1 Mile Run

50 - K2E's

1 Mile Run

Wednesday, 07.01.09: tabata

The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

- Erika and Jon blazing in from a 400m run!

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 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.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

Tuesday, 06.30.09: the strive

Remember guys and gals , our aim is to strive for excellence. Consistantly looking for ways to improve will help us on our journey. We our all in this together and we all offer our unique support.

- Medball work!

WOD

4 rounds

15 - DB thruster 30#/20#

7 - CTB Pull Ups

7- Burpee Latteral Jumps

15 - KB Swings

Run 400m

Monday, 06.29.09: tylers Bootcamp

Boot Camp is a unique way to get in shape. We take functional movements put into high intensity circuit training in a team oriented environment.  We use bodyweight excercises along with cardivascular training to help deliver the results you have always been looking for. To learn more click here.

WOD

Clean and Jerk

3-3-1-1

Sprint 400m x 1

rest 2min

Sprint 800m x 1

 

 

 

 

Friday, 06.26.09: Functional Movement

The most important reason CrossFit programming uses functional movements is their unique ability to produce power. Average power is equal to intesity and intensity is the key to  acheiving heatlh and fitness results.

Wikipedia defines it as:

Functional movements are movements based on real-world situational biomechanics. They usually involve multi-planar, multi-joint movements which place demand on the body's core musculature and innervation.

WOD

30 - Deadlifts 225 /185

run 400m

30 - Burpees

run 400m

30 - Pull Ups

50 - Squats