Aerobic, Nutritional, Tenacious and Simple

Monday, October 31, 2011

Tuesday November 1

Warm up

Shoulder Press

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


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

Sunday, October 30, 2011

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


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.

Thursday, October 27, 2011

Friday October 28

Warm up

overhead squats

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


Wednesday, October 26, 2011

Thursday October 27

Warm up

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.


Tuesday, October 25, 2011

Wednesday October 26

Warm up

Back Squats

3 rounds for time.

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


Monday, October 24, 2011

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.

20 min AMRAP
5 pull ups
10 push ups
15 squats


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.

Sunday, October 23, 2011

Monday October 24

Warm up

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

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

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.

Thursday, October 20, 2011

Friday October 21

Warm up

Hang Power Cleans

Kettle bells swings
Box jumps

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

Wednesday, October 19, 2011

Thursday October 20

Warm up


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

Remember you can still bring a friend this week. 

Tuesday, October 18, 2011

Monday, October 17, 2011

Tuesday October 19

Warm up

Overhead Squats

Run 400 meters
150 Double Unders
50 Burpess

Remember to bring in a friend!!

Sunday, October 16, 2011

Monday October 17

Warm up 

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

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

Bonus  How to stay motivated.  Everyone is doing awesome with the excercise, how about the eating?  The trainers are here to help out. 

Friday, October 14, 2011

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.

Thursday, October 13, 2011

Friday October 14

Warm up

Thrusters 2-2-2-2-2


Jumping pullups

Bonus  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.

Wednesday, October 12, 2011

Thursday October 13

Warm up

Back Squats

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

kettle bell swings


Tuesday, October 11, 2011

Wednesday October 12

Warm up


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.

Monday, October 10, 2011

Tuesday October 11

Warm up

Shoulder Press

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

Sunday, October 9, 2011

Monday October 10

Warm up

Power Cleans

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.
20111005-215305.jpg  Why should women lift weights? 

Friday, October 7, 2011

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.

Thursday, October 6, 2011

Friday October 7

Warm up


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

Bonus TBA 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.

Wednesday, October 5, 2011

Thursday October 6

Warm up + Tabata Push ups.

Push Jerks 3x3


35 30 25 20
Kettlebell swings

Bonus   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

Tuesday, October 4, 2011

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.  Find out more about the benefits of taking Fish oil here.

Monday, October 3, 2011

Tuesday October 4

Warm up + 4 mins of double unders


30 Clean and Jerks 135/95# for time.

100 lunges everytime you break them up 10 pullups.  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.

Sunday, October 2, 2011

Monday October 3

Warm up


Handstand Push ups
Ball Cleans

Rest 1 min


Saturday, October 1, 2011

Rest day.

Saturday October 1

Warm up


Fight Gone Bad

Wall balls
Sumo deadlift high pulls
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!