Aerobic, Nutritional, Tenacious and Simple

Tuesday, November 29, 2011

Wednesday November 30

Warm up

Push Jerk 1-1-1-1

5 min AMRAP
10 Front Squats
10 Burpees
rest 1 min
10 OHS
10 Pullups
Rest 1 min
5 min AMRAP
10 Push Jerks
10 Lunges


Monday, November 28, 2011

Tuesday November 29

Warm up


Wall ball sit ups
HangPower Cleans 115/85

Bonus Check out our Mobility Wod for tomorrow.
Great picture of Jamie doing turkish getups.  She is leaving back to Alaska on Monday, we will miss her.

Sunday, November 27, 2011

Monday November 28

Warm up

10 mins to get 3 rep max weight Power Snatch.

5 Handstand Push ups
10 Push Press 135/95
15 Knees to elbows
20 Boxjumps
25 Kettlebell swings
30 Wall balls
25 Kettlebell swings
20 Boxjumps
15 Knees to elbows
10 Push Press
5 Handstand Push ups.

I hope every one had an amazing Thanksgiving break.  Lets work hard for the month of December.  We will have our final weigh in right before Christmas break for our fitness challenge.  Everyone is doing amazing, we just really need to focus on what we are eating.  Great video to watch.  We want to add some mobility into our warm up.

Thursday, November 24, 2011

Friday Novemeber 24

Work out to be done at home.

6 rounds
30 secs of  squats
30 secs of burpees
30 secs of Double Unders or Tuck Jumps
30 secs of dips on box.
1 mins rest.

Run a 5k.

This would be a fun one to get the kids involved.  Tuck jumps are jumping bringing the knees to chest,while wrapping arms around knees.
Hope everyone had an awesome Thanksgiving.  Now lets get back to work and burn off some pie.
Post results.

Happy Thanksgiving!!!!

Tuesday, November 22, 2011

Wednesday November 23

Warm up

Dead lifts

Row 1k


Enjoy your Thanksgiving Holiday.  Remember to make good choices as your serving your plate.  And find something active to do while the food is cooking, maybe a turkey bowl, a hike or play in the back yard with the kids.
I will post a workout Friday that can be done at home.

Monday, November 21, 2011

Tuesday November 22

Warm up

Back Squats

7 Rounds for time
15 Kettlebell Swings (35/44)
15 Cleans (65/95)
15 Box Jumps (20/24')


Corey is rocking the workouts.  Watch this video.  We will be doing lots of cleans today.

Sunday, November 20, 2011

Monday November 21

Warm up

Push Press

3 rounds for time

50 situps
40 Jumping Pullups
30 Squats


Remember this week.  We will be open M-W, Wednesday night 8:30 pm -Saturday we will be closed due to Thanksgiving.  We will still post workouts that can be done at home for anyone interested.
Also please note the changes to schedule.

Friday, November 18, 2011

Saturday November 19

Warm up

10 rounds for time.
Farmers carry.
Weighted lunges 20
Turkish get ups 10 each arm
Vertical Jumps 10.

There will be a few changes to the Schedule so please make note.  Tues and Thursday 5:30 pm classes will no longer be held. as well as Friday 8:30 pm.  Teen classes will now be held Tueday and Thursday at 5:45.
We are also adding a weekly Basic Movement Class, Tuesdays at 7:30pm.  This class has a cost of 25 dollars each time you choose to attend it.  I recommend everyone attend at least once.  We spend 1 hour on different movements and really perfect your form.   You will need to sign up for this class in advance, so there will be a sign up at the gym.
When there is more interest we will bring back a Tuesday and Thursday evening class, but for now Monday Wednesday and Friday are still on.

Thursday, November 17, 2011

Friday November 18

Warm up

Practice one arm snatch.  3 reps on each arm 5 rounds.

100 Burpees for time.
Every time you break up the burpees 15 air squats.


Bonus  This website has some great stretch's.  I would encourage everyone to check it out.  We will be trying alot of these movements out.

Wednesday, November 16, 2011

Thursday November 17

Warm up

Clean and Jerks.


Due to Thanksgiving next week we will be closed Thursday, Friday and Saturday.
Well when you put it that way...;)

Tuesday, November 15, 2011

Wednesday Novemeber 16

Warm up

with a continues clock do 1 hang power snatch the first min, 2 the second min for 10 mins.

15 min AMRAP

9 Deadlifts 155/115
12 Push ups
15 Wall Balls

Great week of workouts.  Everyone is getting so strong and improving so much. 
Lets see more posting.  I want to challenge everyone to post today.

Monday, November 14, 2011

Tuesday October 15

Warm up

Shoulder Press

5 Rounds for time
25 Ball Cleans
15 Knees to elbows


Sunday, November 13, 2011

Monday November 14

Warm up

10 mins to get 1 rep max on the front squat



Kettlebell Swings

Bonus.crossfit pyramid

Thursday, November 10, 2011

Friday October 11

Warm up

20 min AMRAP
11- Overhead Squats
11- Lunges
11- Dips

Happy 11-11-11.

Remember no 6:30 class tonight.

Pinned Image

1 pound of fat (yellow) vs 1 pound of muscle ( red).

The girl pictured above is Miranda Oldroyd.  She taught my cerification and I have watched her compete at sectionals.  I want to be like her when I grow up.


Wednesday, November 9, 2011

Thursday November 10

Warm up

Power Cleans

Double Unders
Sit ups

Everyone did great on the Crossfit total.
This is our 6 am class doing the broom stick mile.  Watch the power clean.

Tuesday, November 8, 2011

Wednesday November 9

Warm up

Crossfit Total
1 rep max weight of the following
Push Press
Back Squat

100 squats every time you break them up 15 grasshopers.

Welcome Andrea.

Monday, November 7, 2011

Tuesday November 8

Warm up

Push Jerks

kettle bell swings
situp ups with a 25# plate
Ball slams

Gotta love the wall sits.  this is a fun video of jumproping by Buddy Lee.

Sunday, November 6, 2011

Monday November 7

Warm up


3 Rounds for time
10 Handstand Push ups
17 Squat Snatch 75/45
11 Chest to bar Pullups

So this week we want you to post recipes that are paleo or zone friendly.    I hope every one is still trying to improve there eating every day.  Do it for your self because you deserve it.
Friday 6:30 class is cancelled this week, but 8:30 is still on.
Keep bringing in those friends they get a week free to try it out.

Friday, November 4, 2011

Saturday November 5

Warm up

"Fight gone bad"  (sort of)

1 min at each station for 3 rounds, with a 1 min rest after each round.
Push Presses
Back Extensions.

Great Job Val,  Val has been coming for 3 weeks now and is doing amazing.  We are so glad she is part of our crossfit family.
Thanks to Joy, Corey and Val for bringing in a friend.  We will be holding our drawing on Monday.  You can still bring in a friend for a week free.
We also want to welcome Andrea who signed up this week.

Thursday, November 3, 2011

Friday November 4

Warm up


10 rounds for time
5 Sumo deadlift high pulls
10 Kettle bell swings

I know everyone has been really sore this week.  Please make sure to spend the first 5 mins of class rolling out sore muscles.
Strong is the new skinny.

Wednesday, November 2, 2011

Thursday November 3

Warm up

10 mins to get your front squat max 2 reps

Push ups
Hang Power Cleans 115/95
Box jumps.


Tuesday, November 1, 2011