Tuesday November 1

Warm up

Shoulder Press
3-3-2-2-1-1

WOD
7 min AMRAP
5 Pullups
10 Wallballs
Rest 2 mins
7 min AMRAP
5 Deadlifts 225/165
10 Lunges

Bonus

Ericks 405# Deadlift.  
Don't forget to weigh in today.

Monday October 31

Happy Halloween

WOD  "Broom Stick Mile"
This workout is to be performed with a bar or pvc pipe
25 Back Squats
25 Front Squats
25 Overhead Squats
run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerks
run 400 meters
50 Hang Squat  Cleans
run 400 meters
50 Hang Power Snatch
run 400 meters

HAPPY HALLOWEEN!!!
.

A few notes:  Our 7 am class starts today, November weigh ins are this week and Tonights classes are cancelled due to Trick or Treating.

Friday October 28

Warm up

overhead squats
2-2-2-2-2

WOD
5 Rounds for time
7 Squat Cleans 155#
14 Kettle bell swings

Bonus

Thursday October 27

Warm up

Deadlifts
10 mins to get your 3 rep max.

2 mins of lunges

Push press
10 mins to get your 3 rep max

2 mins of burpees.

Bonus
ttp://journal.crossfit.com/2011/07/why-use-a-training-log.tpl

Wednesday October 26

Warm up

Back Squats
3-3-3-2-2-1

WOD
3 rounds for time.

40 double unders
30 situps
20 med ball cleans
10 Hand stand push ups

Bonus

http://www.diet-blog.com/08/six_reasons_to_keep_a_food_diary.php

Tuesday October 25

Warm up

With a continuous running clock for 10 mins
add one clean and jerk each minute so 1 the
first minute 2 the second and so on.

WOD
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 squats

Bonus

I want to challenge everyone to post today.  Post your breakfast, lunch ,dinner and any snacking.  Dont leave anything out.  I want everyone to really stick with it this week, so this way you will be accountable.
Sorry no pictures this week my computer is having problems.

Monday October 24

Warm up

10 mins to get max weight of Front Squats 1 rep.

WOD
4 rounds
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls.

Bonus

http://www.marksdailyapple.com/definitive-guide-grains/
Thanks to those who brought friends this week, we are extending the drawing one more week so bring in those friends.  They will recieve a week free. 
Remember we have our monthly weigh in coming in November so try to stay on track this week.

Friday October 21

Warm up

Hang Power Cleans
3-3-3

WOD
21-18-15-12-9-6-3
Kettle bells swings
Lunges
Box jumps

Bonus
Please note Friday 6:30 and 8:30pm and Saturday morning classes are cancelled.  Find time to run a 5k this weekend!!
http://www.crossfit.com/cf-info/excercise.html.  Find time to watch some of the exercises and demo's on the main site.  You can learn so much.  Everyone is rocking it.

Thursday October 20

Warm up


Deadlifts
1-1-1-1

WOD
15 min Amrap
10 goblet squats
10 Med ball situps
10 push ups

Bonus
Remember you can still bring a friend this week. 

Wednesday October 19

Warm up

Shoulder press  1-1-1-1-1
Push Press   3-3-3-3-3
Push jerk 5-5-5-5-5

Bonus
http://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx.


Great Overhead Squat Heleen!! 

Tuesday October 19

Warm up

Overhead Squats
5x3

WOD
Run 400 meters
150 Double Unders
50 Burpess

Bonus

http://www.livestrong.com/article/399345-paleo-diet-vs-zone-diet/
Remember to bring in a friend!!

Monday October 17

Warm up 

15 mins to get max reps of 3 Power Snatch's.

WOD
5 rounds for time
5 deadlifts 225/155
10 Wall balls
25 situps.

Bonus

http://www.youtube.com/watch?v=zhC8lZkA5oM  How to stay motivated.  Everyone is doing awesome with the excercise, how about the eating?  The trainers are here to help out. 

Saturday October 15

Bear Complex, 7x through the cycle = 1 round

• Power clean
• Front squat
• Push press
• Back squat
• Push press
• 5 rounds, increase the weight each round if you can, it is not required though.  Rest anywhere but the ground once you begin the round.

Here are some fun pics of you doing the bonus.  10 Wall Climbs.
Gotta love the bonus.
http://www.marksdailyapple.com/a-primal-take-on-body-image/#more-24176

Friday October 14

Warm up

Thrusters 2-2-2-2-2

WOD
21-15-9

Jumping pullups
squats
burpees.

Bonus   
http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf  Pages 5-9 are examples of zone meals,  check it out for some ideas.   
How is everyone doing?  Is everyone doing the water challenge?  Get rid of sugar drinks and diet drinks as well,  replace them with water.

Thursday October 13

Warm up

Back Squats
1-1-1-1

WOD
Tabata
20 secs of work followed by 10 secs of rest for 8 rounds of each excercise.

Lunges
Boxjumps
kettle bell swings
situps

Bonus

Wednesday October 12

Warm up

Deadlifts
3x3

WOD
5 rounds
200 meter run
10 ring dips
15 push presses

Bonus: TBA

Notice changes to schedule.  MWF 6:30pm.  T TH- will be at 5:30pm.
Try to bring in a friend this month!!!  They will get a week free.

http://www.thatsfit.ca/2011/06/28/five-reasons-to-ditch-the-sugar-habit/

Tuesday October 11

Warm up

Shoulder Press
5-5-5

WOD
5 min AMRAP
5 clean and jerks
10 GHD's

Rest 2 mins

5 min AMRAP
5 Front Squats
10 Push ups

Rest 2 mins

5 min AMRAP
5 Barbell Rows
10 Boxjumps

Bonus:  TBA

Monday October 10

Warm up


Power Cleans
5x1

WOD
"Karen"
150 Wall balls for time.

Bonus:  Remeber the Bonus is optional but we want to encourage you to do it at least 3 times a week. It only makes you stronger.


http://www.fitness-nutrition-weightloss.com/can-women-get-bulky-from-lifting-weights.html.  Why should women lift weights? 

Saturday October 8

Warm up


WOD :  Will be a surprise!!!!!

Rememer there is a basic movement class for all clients who can attend at 8:00am.  There will also be a workout at 9:00.

If there is interest in a 5:30 pm or 7:00am  class will you post,  If there is enough interest we will add that next week.

 

Friday October 7

Warm up

Thruster
5x3

WOD
3 Rounds for time
50 Double Unders
25 Air Squats
10 HangPower Cleans 115/95

Bonus TBA


http://www.marksdailyapple.com/primal-blueprint-shopping-list/. Here is a good shopping list for those you doing Paleo. 

Saturday morning at 8 We are doing a basic movement class, followed by a work out at 9.  We recommend everyone attend a basic movement class at some point.  We will have one during the week as well.  It is a great way to really master alot of the movements you have been learning.  Hope to see you there.

Thursday October 6

Warm up + Tabata Push ups.

Push Jerks 3x3


WOD

35 30 25 20
Kettlebell swings
Situps

Bonus

http://aspartame.mercola.com/   Another great article read if you get a chance. 

How is everyone doing on the eating part of our fitness challange?  If you have some good snack ideas post them.  We have had alot of people wanting some good snacks

Wednesday October 5

 A.  Warm up- Max reps of Pullups, 400 meter run x2

 B.   WOD
       15 Min Amrap
        10 Boxjumps
        10 Toes to bar
        10 Wall balls.
C.  Deadlifts 5x1

Bonus.

http://www.youtube.com/watch?v=XXezxMZCxLo.  Find out more about the benefits of taking Fish oil here.

Tuesday October 4

Warm up + 4 mins of double unders

WOD
"GRACE"

30 Clean and Jerks 135/95# for time.

100 lunges everytime you break them up 10 pullups.

http://getfitslowly.com/2008/02/12/the-dangers-of-diet-soda/  Read this article on the dangers of diet soda.
Remember to get rid of all sugar drinks and diet drinks and replace them with water.

Monday October 3

Warm up

WOD

1-2-3-4-5-6-7-8-9-10
Handstand Push ups
10-9-8-7-6-5-4-3-2-1
Ball Cleans

Rest 1 min

1-2-3-4-5-6-7-8-9-10
Burpees
10-9-8-7-6-5-4-3-2-1
Dips

Rest day.

Saturday October 1

Warm up

Wod

Fight Gone Bad

Wall balls
Sumo deadlift high pulls
Boxjumps
Push Press
Double Unders

3 Rounds, 1 min of each excercise, 1 min rest in between rounds.

Great job today on the wod.  You can make up the wod on Monday if you need to.

Baby Shane future crossfiter!