Wednesday Febuary 1

3 Rounds of the Warm up for time.

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3
Push Jerk
5-5-5

Bonus

The numbers are all in and we have our winners.
1st Place Debbie Storrer with an overall score of 144.
2nd Place Joy Hutchins with overall score of 114
3rd place tie between Nancy Dexter and Brad. with 110.
Congrats to everyone, I saw so many improvements from everyone.
Prices are as follows.
1st place. $150 , 1 month free, and a gift from trainers.
2nd Place, 1 month free.
3rd place, gift from trainers.
Debbie will be our first featured Athlete for the month of Febuary.


Please don't kill me for the photo!!!!

Tuesday January 31

Warm up

1 arm Snatch with Kettle bell
with the same weight do 5 on each arm rest 1 min and repeat 8 times

Final Fitness Challenge Work out
1 min of Wall balls
1 min of Double Unders
1 min of Hang Power Cleans
1 min of Lunges
1 min of Push Ups

Rest 2 mins  Repeat.

Bonus

Today is the final day of our fitness challenge.  Everyone has done amazing.  It will be exciting to see who ends up the winner. 
You can earn alot of points from this final WOD, so give it everything you got.

Also:  Starting next week.  We will be having open gym time MWF at 5:45-6:45. 
This is a chance for you to do your workout, maybe a workout your missed, the painstorm or just come work on a skill.  This will also be a time when the trainers will workout, so you will still receive training in this hour, and get a chance to work out with some of your trainers.

Febuary is bring a friend month.  If you bring in a friend and they sign up you will get half off your membership for the month of March.

Monday January 30

Warm up

Deadlifts
3-3-3

15 Min AMRAP
20 Box jumps
15 Clapping Push ups
10 Back Squats 135/95

Bonus

Weigh in and measurements will be Tuesday.
http://www.youtube.com/watch?v=pjBI9qxibTc.  Deadlift video, check it out.

Friday January 27

Warm up

Push press

3-3-3-3

WOD
8 rounds for time
200 meter run
25 squats.

This is a workout that can be done at home. Saturday's workout run a 5k.
Have a great weekend.

Thursday January 26

Warm up

Over Head Squats
1-1-1-1-1-1-1

With a continuous running clock do 1 thruster the 1st min, 2 the second min and so on.

Bonus

Friday there is a 6 am class only, and Saturday we are closed.

Tuesday is the last day of the fitness challenge,  stay strong through the weekend.  It is a close running so what you do from here on out can make a big difference.  You are all doing so well.

Wednesday January 25

Warm up

Front Squat
3-2-1

5 Rounds for time
10 Pull ups
30 Sit ups
50 Double Unders

Bonus

We will have a Friday 6 am class only.  And Saturday we will be closed.
I will post a wod that can be done at home on Friday for those who can't come in at 6.
Saturday Run a 5k.
http://www.youtube.com/watch?v=tzD9BkXGJ1M check out this video.

Tuesday January 24

Warm up

2 squat Cleans every minute for 10 mins.

WOD
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans  95/65
1-2-3-4-5-6-7-8-9-10
Power Snatch

Bonus

Friday there will only be a 6 am class, and the gym will be closed Saturday.

Clark practicing his hand stand on the rings.

Monday January 23

Warm Up

Push Jerks
5-4-3-2-1

WOD
"Karen"
150 Wall balls for time.

Bonus.

Pain Storm
Row a 5k.

Weigh in's and measuring today.

Saturday January 21

WOD
100 squats
90 supermans
80 sit ups
70 kettle bell swings
60 push ups
50 double unders
40 lunges
30 pull ups
20 burpees
10 knees to elbows


Good luck.

Friday January 20

Warm up

Push Press
2-2-2-2-2

WOD
30-20-10
Floor Wipers
10-20-30
Mountain Climbers



Skill-Hand Stand Practice


Bonus
We are 20 days into our fitness challenge.  Lets make these last 10 days really count!!!
Crossfit games are coming.  For more info check out this websitehttp://games.crossfit.com/features/get-ready-2012

Thursday January 19

Warm up

Deadlifts
3-3-2-2-1-1

Power Snatch
1-1-1

Bonus
http://www.youtube.com/watch?v=eBz_FcZbusM
http://www.youtube.com/watch?v=qwFvPeN81Bo

Wednesday January 18

Warm up

Thruster
2-2-2

WOD

50 Double Unders
15 Thrusters 95/65#
40 Double Unders
10 Thrusters
30 Double Unders
5 Thrusters
20 Double Unders
10 Thrusters
10 Double Unders
15 Thrusters

Bonus

Everyone did amazing on there Double Unders yesterday we thought we would give you more.

http://vimeo.com/5848302 Here's a vid on Thrusters check it out.

Tuesday January 17

Warm up

"Grace"
30 clean and jerks for time 135/95#

Rest 3 mins

5 min Amrap
Double Unders.

Bonus

Aren't these future crossfitters cute!!!

Monday January 16

Warm up

Back Squats
5-5-5

"Tabata This"
Row
Rest 1 min
Squats
Rest 1 min
Pull ups
Rest  1 min
Push ups
Rest 1 min
Squats
The tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Bonus

Pain Storm
run. 400 meters
25 Kettle bells swings
Farmers walk for 200 meters
25 Boxjumps
 200 meters run
25 Burpees
lunges for 200 meters
25 Sip ups with 45# plate
200 meter run
25 jumping squats
400 meter run

Remeber weigh in and measurements today.

Friday January 13

Warm up

Front squat
2-2-2-2-2

WOD
10 rounds for time
15 Deadlifts 135 pounds
15 push ups.

Bonus


Remember Saturday's class is @ 8 am.

Thursday January 12

Warm up


2 mins of Ball Cleans

Over Head Squats
3-3-3-3

2 mins of Back Extensions

Bonus.

Wednesday January, 11

Warm up

Shoulder press
1-1-1-1-1

WOD
"Ryan"
5 rounds
7 muscle ups(14 pull ups 7 dips)
21 burpees.

Bonus

Tuesday January 10

Warm up

Push Jerk
10 mins to get your 3 rep max.


WOD 4 rounds of

20 Lunges
30 boxjumps
40 Squats.

Bonus
Amazing job on the first week of our fitness challenge.

Tomorrow is Basic Movements class at 7:30 pm.
The movements we will be covering are as follows.  Shoulder Press, Push Press, Push Jerk.  Squat, Sumo deadlift High Pull and Ball Cleans.
If you are interested in improving any of these movements come check it out.  It is a $25 dollar charge for basic movement classes and it is required for all new members.

A small change to the Saturday class, It will be held at 8:00am instead of 9.  Sorry we have a basketball game.

Monday January 9

Warm up

Dead lifts
3-3-2-2

WOD
21-15-9
Sumo dead lift high pulls 95/65
Knees to elbows
Sit-ups.

Bonus


Today is weigh in and measuring. Keep bringing in food journals, this challenge is getting competitive. I need $ from a few of you for the challenge.

Pain storm begins, you will have all week to do the pain storm. Will you do it?
1000 meter row
30 kettle bells swings
25 toes to bar
750 meter row
25 kb swings
20 T2B
500 m row
20 kb swings
15 t2b
250 m row.

Saturday January 7

Warm up

WOD

5 mins of wall balls,every time you break 5 burpees.

Rest 2 mins

5 min handstand hold, every time you break 5 Pull ups.

Rest 2 mins.

5 mins of double unders every time you break, 5 grasshoppers ,each leg.


Clark mentioned some crazy wods, we are going to call it our pain storm. You can do it anytime during the week if you choose. It will push you to your limit, but if it doesn't kill you it only makes you stronger.

Friday January 6

Warm up

Squat Clean and Jerks
2 reps every minute for 10 mins

WOD
5 Rounds for time
5 Deadlifts  200/165
10 Ball Toss Sit ups
15 Goblet Squats

Bonus

Thursday January 5

Warm up

Push Press
5-5-5

WOD
15 min AMRAP
5 Turkish Getups on each arm
30 box jumps

Bonus

Everyone needs to pay there $10 for the fitness challenge by Friday if you are competing for the $.
Everyone improved there squats alot,  Good Work.

Wednesday January 4

Warm up


Power Snatch
3-3-3-3-3

squat therapy.

Bonus

http://www.youtube.com/watch?v=sA1U5Ve6vc4

please watch video on Squat Therapy.

Tuesday January 3

Warm up

10 mins to get your 1 rep max thruster.

WOD

10-9-8-7-6-5-4-3-2-1
Push Press
Kettlebell swings
Pullups

Bonus

We have had 10 People so far sign up for our challenge.  You can still sign up this week.
When you lose motivation please talk to a trainer, we want to see you suceed.  Be thinking about your fitness goals for 2012. Write them in your journals.
Great work everyone.

Monday January 2

Warm up

Back Squats
3-3-3

WOD

1 min of the following exercises
Wall balls
Hang Power Cleans 95/65
Lunges
Double Unders
Push ups

Rest 2 mins Repeat

Our fitness Challenge begins today.  We will be weighing and measuring.
There is a $10 dollar buy in charge and the winner gets the money.  If you don't want to pay you can still participate you just can't win the money. 
We will have a worksheet for you when you come in with all the information you need.
This is a 30 day challenge, I think we can all see amazing results in 30 days if we stick to it.  The diet we recommend is Paleo or Zone, for more information see a trainer.

Good Luck everyone.