Friday may 25

Warm up Shoulder press 1-1-1-1-1 15 min Amrap 10 Turkish get ups ( alternating arms) 40 double unders. Check out our website Www.crossfitants.com

Thursday May 24

Warm up

Deadlifts
5-5-5-5-5
between each set do 10 ring or chair dips

Sprints
4 100 meter sprints with a 1 min rest between each set.
http://www.youtube.com/watch?v=pjBI9qxibTc

Wednesday May 23

Warm up

Overhead Squats
3-3-3-3

3 rounds for time

1 min of each of the following exercises

Boxjumps
Ball Cleans
Thrusters
Sit up/GHD's

1 min rest after each round


I wish this was me.  Notice the active shoulders You will be needed them today!!!!

Tuesday May 22

Warm up

Push Press
3-3-3-3

"Grace"
30 Clean and Jerks 135/95#

Rest 3 mins

200 meters of lunges


This will be the last week we use the blog so start using our website.  We love to see your comments so keep them coming.

Monday May, 21

Warm up

Back Squat
1-1-1-1

Helen
3 Rounds for time 400 meter run
21 Kettle bell swings
12 Pull ups

Shauna and Shar working on there sqaut therapy.

Friday May 18

Warm up + 400 meter run

Thrusters
2-2-2-2

2 Rounds for time
50 Wall balls (everytime you break do 10 Burpees)
50 Hang Power Cleans (everytime you break do 10 Jumping Pull ups)

Bonus

Thursday May 17

1 Round of warm up + Burgner Warm up

Push Jerk
3-3-3

10 min "Cindy" AMRAP
5 pull ups
10 Push ups
15 Squats

We are excited to have our website up and running.  We will be making the transition in the next week or so, and no longer using this blog.  Check our www. crossfitants.com.

Wednesday May 16

Warm up

Snatch
5-5-5-5-5-5

after every 2 sets run 200 meters backwards.

Tuesday May 15

Warm up

Front Squat
3-3-3-3-3

7 rounds
7- Squat Cleans
7- Push Press
7- over head Squats

Bonus

Monday May 14

Warm up

Deadlift
1-1-1-1-1-1-1

 

WOD
3 rounds for time:
20 1 arm snatch (alternating arms)
30 Double Unders
20 Wall Balls 20/14#
30 Double-Unders
20  lunges with a plate.
30 Double-Unders

Saturday may 12

No Saturday classes . Happy mothers day to all you amazing moms.

Friday May 11

Warm up

 Back Squats
5-5-5-5

20 Push Ups
25 Floor Wipers
30 Double Unders
20 Sumo Deadlift High Pulls
25 Squats
30 Kettle bell swings
20 Pull ups
25 Ball Cleans
30 Sit ups

Rest 1 min Repeat  25 min Cap.

Congrats to Meg Gillman for winner the challenge.  Our next 30 day challenge starts monday.  Its a performance challenge.  More info from your trainer.  The winner receives a gift from the trainers.
Welcome to Merrilee and Debbie our newest crossfit members

Thrusday May 10

Warm up + Squat Therapy

Overhead Squats
5-5-5-5
between each set do 1 wall climb/ or a handstand hold.

Shoulder Press
1-1-1-1

5 mins of Double Under Practice.

Wednesday May 9

Warm up + Squat Therapy

Squat Clean
1-1-1-1-1

20 Min AMRAP
400 meter run
10 knees to elbow
10 box jumps
10 hang power cleans

Tuesday May 8

Warm up + Squat Therapy.

Push Press
5-5-5

As many reps as possible in.
2 mins of squats
2 mins of back extensions
2 mins of mountain climbers
2 mins of lunges

2 min rest and repeat.

bonus

Squat Therapy:http://www.youtube.com/watch?v=05P--10om1o.

We will have the results of the winner of the nutrition challenge on Friday.  The next challenge to be announced.

Monday May 7

Warm up

Thrusters
3-3-3-3-3

"Diane"
21-15-9 reps of:
Deadlift (225, 155)
Handstand push-ups

Skill- Sqaut Therapy.

We will be perfecting the squat this week.  Please watch the following video.http://www.youtube.com/watch?v=S4FveztT964

Friday May 4

Warm up


Snatch
3-3-3-3-3

Rocking Chair
21-18-15-12-9-6-3
Kettle bell swings
Sit ups with weight
Ball Slams

Bonus

Thursday may 3

Warm up Deadlifts 5-5-5-5-5 15 min Amrap 10 ring or box dips 15 push press 20 wall balls Bonus

Tuesday May 2

Warm up

Clean and Jerk
3-3-3-3-3

Row 2000 meters or run 1 mile.

Tuesday may 1

Warm up +run 400 meters Shoulder press 1-1-1-1-1 3 rounds for time 21 pull ups 12 front squats 135/95 Bonus No Saturday classes for the next few weeks because of soccer.

Monday April 30

Warm up

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

"Annie"
50-40-30-20-10
Double Unders
Sit ups

Bonus:

Friday April 27

Warm up

Over head Squat
3-3-3-3

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Bonus:

Remember Saturday at the track.  Would you reply if you are coming I want to make sure there is interest.

Thursday April 26

Warm up Deadlifts 1-1-1-1-1-1-1 After each Deadlifts do 10 burpees. Push press 1-1-1-1-1-1-1 Bonus

Wednesday April 25

Warm up Front squat 3-3-2-2-1-1 12 min Amrap 10 hang power cleans 25 lunges 15 Kettlebell swings Bonus

Tuesday April 24

Warm up and Roll out

Do 2 Clean and Jerks every minute for 10 mins.

5 Rounds for time
40 Double Unders
30 Sit ups or GHD's
20 Hand Release Push ups.

Skill Pull up Swing

Bonus:


Mobility Stretch:  Hamstrings on the box and Plane Crash Victim Stretch


Welcome to Heather she is the newest member of our Crossfit family.
We will be having our Saturday class at the PG track At 9:00.  The work out will be 4 Rounds for time Run 400 meters, 25 Squats.  Bring your families we love to include our kids in crossfit. 
We will also be hosting a BBQ in May for families.

Monday April 23

Warm up

Snatch
2-2-2-2

3 rounds for time
25 straight leg deadlift
25 wall balls
Run 200 meters

Skill-  Pull ups, We have had alot of interest in getting pull ups, so this week we will be working on the swing.  If you have your pull up we will work on butterfly's.

Bonus

A few changes to Schedule.  7 am class will only be held on Tuesday's and Friday's.
Wednesday 6 am is now a scheduled rest day, and Thursday there is no longer a 7:30 pm class.
If there is a class time that works really well with your schedule, let a trainer know and we will work with you.

Friday april 20

Warm up

Hang power cleans
3-3-3-3

Run 800 meters
10-9-8-7-6-5-4-3-2-1
Power snatch
1-2-3-4-5-6-7-8-9-10
Box jumps
Run 800 meter

Bonus

Thursday April 19

Warm up

Back squat
1-1-1-1

Fran
21-15-9
Thrusters 95/65
Pull ups.

I am making an order for jump ropes. If you like one they are $10. Sign up on the whiteboard and I will order you one.

Wednesday April 18

WArm up

Push Press
3-3-3-3-3

100 Double Unders

Deadlifts
3-3-3-3-3

Bonus

Tuesday April 17

Warm up

Squat Clean to Thruster
1-1-1-1-1

8 min AMRAP
8 Push Jerks
8 knees to elbows

Rest 2 mins

8 min AMRAP
8 Front Squats
8 Burpess

Bonus

Monday April 16

Warm up

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

4 Rounds for time
40 Jumping Pull ups
20 Sumo Dead lift High Pulls
Run 200 meters

Bonus


Great Job on Posting. 
The biggest improvement that needs to be made is snacking.  You need a block from Protein, Carb and Fat for your snacks.   If you must skip one of those it should be the carb, never the protein.  Your doing great, keep it up.

Thursday April 12

Warm up

30 clean and Jerks for time.

Row 1000 meters

Power Snatch
3-3-3-3-3

Bonus

Gym is closed Friday and Saturday.

Wednesday April 11

Warm up

Thrusters
2-2-2-2

2 rounds for time
1 min of box jumps
1 min of lunges
1 min of back extension
1 min of push presses.
Rest 1 min

Bonus

Gym is closed Friday. Have a great spring break.

Tuesday April 10

Warm up

Deadlift
1-1-1-1-1

NANCY
5 Rounds for time
400 meter run
15 Overhead squats 95/65#

Bonus

No teens class this week.  And Friday classes are cancelled.  I will post a workout that can be done at home.  I hope everyone is having a great spring break. 

Remember post your food journal on the blog to receive points.  I will keep track and you need to keep track as well.

Monday April 9

Warm up

Back Squats
2-2-2-2-2

15 min Amrap
10 Mountain Climbers
15 Kettlebell swings
20 1 arm snatch alternating arms.

Bonus:

Our Nutrition Challenge starts today.  You need to sign your name on the board if you are participating and put 5 dollars in our jar.
You are commiting to doing 30 days on the Zone or Paleo.
Rules:
Post what you ate every day for 30 days.  You get a point for every day you do the eating correctly.
You are docked 2 points when you cheat.
This is a Nutrition only not a weight loss challenge, but alot of you will lose some weight.  Take a before and after picture of yourself so you can see the progress.
I promise you, you will see such improvement in your workouts and daily life if you stick to this eating plan.

Friday April 6

Warm up

Over head Squats
3-3-3

10 min AMRAP
15 Boxjumps
10 Turkish get ups (Alternating arms).

Rest 2 mins. 
Farmers Carry for 200 meters.

Bonus:

Thursday April 5

Warm up

Squat Cleans
1-1-1-1-1

5 Rounds for time
10 Pullups
20 push ups
30 sit ups
40 Squats

Bonus:

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf. More info on the Zone Diet.

Wednesday March 4

Warm up

Shoulder Press
1-1-1-1-1
100 ball toss sit ups
Push Press
3-3-3-3-3
3 mins of Burpees.

Bonus:

Tuesday April 3

Warm up

Front Squats
3-3-3-3

WOD

3 Rounds for time
10 Deadlifts  245/185
50 Double Unders

Rest 2 mins
Run 200 meters Backwards rest 1 min and repeat

Bonus:

http://www.zonediet.com/portals/0/resources/food_block_guide.pdf  This article will give you lists of foods and how many blocks they contain.  I would print this up and make it your best friend for the next 30 days.

Monday April 2

Warm up

With a continuous running clock do.
1 squat clean and jerk the first minute 2 the second 3 the third and so on until you can't complete the round.

Then Five rounds for time of:15 Medicine ball cleans, 20/14 pound ball
15 Wall ball shots, 20/14 pound ball


Bonus:

Our Nutrition challenge has been post poned until after Easter.  We really want every one to participate and we feel like letting you enjoy Easter will help everyone get on board. 
More information on the Zone and Paleo Diets coming this week.
http://crossfitimpulse.com/the-zone-diet-explained-edited  Please read and print if possible so you can be ready to get started on April 9th.  This is a 30 day challenge and there is a 5 dollar buy in to participate. 

Friday March 30

Warm up

Deadlifts
3-3-3-3

"Michael"
3 Rounds for time
800 meter run
50 sit ups
50 Back extension.

Bonus

Thursday March 29

Warm up

7 min AMRAP

30 Thrusters 45/65
30 Thrusters 65/95
30 Thrusters 95/115
As many reps as possible with time remaining 115/135.

3 min AMRAP
Double Unders

Bonus

Wednesday March 28

Warm up

Overhead Squats
5-5-5

WOD
Run 400 Meters
20 Box jumps
30 Kettle bell swings
40 Wall Balls
50 Lunges
Run 400 meters

Bonus

Tuesdsay March 27

Warm up

Shoulder Press
2-2-2-2

"Tabata"
20 seconds of work followed by 10 seconds of rest for 8 rounds of the following exercises
Pull ups
Push ups
Sit ups
Squats

Bonus:

Our next 30 days of our look better in a swim suit challenge starts Monday.

Monday march 26

Warm up

Power snatch
3-3-3-3


5 rounds for time
5 cleans
7 front squats
10 push jerks

Bonus

Friday March 23

Warm up

Front Squat
1-1-1-1

7 min AMRAP
3 Thrusters 100/65
3 Chest to bar Pull ups
6 Thrusters
6 Pull ups
9 Thrusters
9 Pull ups
12 Thrusters
12 Pullups
And so on for the 7 mins increasing by 3 each time.

Bonus

Note there are no Friday night classes or Saturday morning. 

Thursday March 22

Warm up

Push Press
3-3-2-2-1-1

3 Rounds for time
40 lunges
2o push up
10 Ball cleans

Bonus

Wednesday march 21

Warm up

Deadlifts
1-1-1-1-1

2mins of sit ups

Back squats
1-1-1-1-1

2 mins of back extensions

Bonus

No Friday night or Saturday classes.

Tuesday March 20

Warm up

Hang Power Cleans
3-3-3-3-3

7 Rounds for time of:
10 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
10 Ring dips or dips on box.

Bonus

Monday March 19

Warm up

Power Snatch
3-3-2-2-1-1

Dirty Thirty
30 reps of the following
Box jumps
Jumping Pull ups
Kettlebell swings
Walking Lunges
Knees to elbows
Push Press 75/55
Back extensions
Wall balls
Burpees
Double Unders

Bonus

Friday March 16

Warm up

Front Squat
1-1-1-1-1

12 Min AMRAP
As many Rounds or Reps of
150 Wall Balls
90 Double Unders
30 Muscle ups

Bonus

Thursday March 15

Warm up

 Cleans
3-3-3-3

Run 200 meters Backwards

Split Jerks
3-3-3-3

Max Height on Box Jumps.

Bonus:

Wednesday March 14

Warm up

Shoulder Press
10 mins to get you 1 rep max.

WOD
This was the workout #4 last year.

Womens weight is 95# RX.
Remember we no longer have a 7:30 pm class on Wednesday nights just open gym time.

Tuesday March 13

Warm up

Overhead Squats
2-2-2-2-2

WOD
3 rounds for time
200 meter run
21 Wall balls
200 meter run
21 Hang Power Cleans

Bonus

Monday March 12

Warm up

Thrusters
1-1-1-1

WOD
"Debbie's Choice"
7 Rounds for time
10 Deadlifts
20 Kettlebell swings
30 Sit ups

Happy Birthday Debbie!!!!!
A few changes to the schedule.  Our 8:30 pm is class has been changed to 7:30pm.  It will be offered. Monday, Tuesday and Thursday Night. 
Today there will be no open gym.

And we now are offering a free workout on Saturdays @ 9:00.  So if you have a friends interested this is a great time to have them come try it out.  We are no longer offering a week free.

March 10 Saturday

Pg track was so fun. Thanks for the good turn out. Sorry Heleen for the miscommunication.

Friday March 9

Warm up

Back Squat
3-3-3-3

18 min AMRAP
15 Box jumps 24/20inch
12 Push Press 115/75
Toes to bar.

Bonus.

Starting next week our 8:30 pm class will be at 7:30 pm.  We will no longer offer a Wednesday night class. Just open gym time. 

Good luck Jer and Ernie!!!!
http://enhanced-life.blogspot.com/2011/10/10-tips-for-eliminating-sugar-from-your.html
An article for those who are eliminating sugar.

Thursday March 8

Warm up

Push Press
3-3-3


50 situps
25-sumo deadlift high pulls
25-push ups
50-sit ups
20-sumo 's
20- push ups
50-sit ups
15 sumo's
15 Push ups
50 sit ups
10 sumo's
10 push ups

Bonus.
http://www.livestrong.com/article/195958-benefits-of-a-no-sugar-diet/  How is the no sugar going?  I have had a few contributions to the pot. 
We will be having a zone/paleo class.  I am thinking about maybe a tueday night.  Sign up at the gym if you are interested.  I won't do it unless there is interest.  Just a little hint.  Zone/Paleo has alot to do with our challenge for April.
Saturday 9:00 @ the Pleasant Grove Track for "Griff".  Families are invited.

Wednesday March 7

Warm up

5 min AMRAP
Squat Clean and Jerks  165/110.

This was a workout from sectionals last year.   The Squat Clean counts as 1 rep and the Jerk counts as a second, so you may receive 2 points per movement.
If you are scaling please pick a weight that is challenging for you.

Deadlifts
1-1-1-1-1-1-1

Bonus:
http://vimeo.com/22229487 check out some awesome ladies doing this wod.

Tuesday March 6

Warm up


2 squat snatch every minute for 10 minutes

21-15-9
Kettle bell swings
Thrusters


Bonus

Monday March 5

Warm up and Roll out.

Front Squat
3-3-3-3-3

WOD
3 rounds for time
Run 400 meters
20 Wall balls
10 Pull ups

Bonus

Saturday march 3

Workout at track is postponed to next week. See ya at 9:00 at the gym.

Friday March 2

Warm up and roll out.

Shoulder press
3-3-3-3

100 thrusters for time
Or
Open WOD 12-2
10 min Amrap
30 snatch's 45/75
30 snatch's 75/135
30 snatch's 100/165
As many reps as possible 210/120.

If your not competing in the games you can do clean and jerks.

Bonus

Thursday March 1

Warm up

Over head Squats
5-5-5

With a Continuous running clock, do 1 pull up the 1st minute, 2 the second, 3 the third and so on until you cannot complete the round.

Row 1000 meters

Do the following excercises til failure. Record the amount of reps.
Squats
Push ups
Dips
lunges.

Bonus.

You can do these exercises in any order. 
Our no sugar challenge starts today, put your name on the board if you are participating.

Wednesday Febuary 29

Warm up

Deadlift
1-1-1-1-1

5 Rounds for time
30 Double Unders
10 Power Snatch's  75/55.

Bonus.

So Thursday our next Challenge Starts.  We are calling it Getting Ready Your Swim Suit Challenge.  It is going to be 60 days,  the first 30 days is "No Sugar".  for 30 days straight.  Anytime you choose to partake, you put 1 dollar into the pot.  This will be on the honor code.  We will also be holding a Zone/Paleo class soon.  We will continue to do weekly weigh-ins.  That seems to help keep us on track.
Remember Saturday @9 Pleasant Grove High School track for "Griff".  This is a family affair.  It should be fun.

Tuesday Febuary 28

Warm up

Push Press
3-3-3-3

7 min AMRAP
10 Push Press
10 Knees to elbows

Rest 2 mins

7 min AMRAP
10 Handstand Push ups
10 1 Arm Snatch (alternating arms).

Bonus

Saturday 9:00 WOD.  We will be meeting at Pleasant Grove High School Track to do a workout called "GRIFF"  Run 800 meters Run 400 meters backwards x2.  Bring your kids spouses anyone who wants to come have fun.

Monday Febuary 27

Warm up

Hang Power Clean
2-2-2-2

50-40-30-20-10
Ball Cleans
Sit ups

Bonus

Friday febuary 24

Warm up

Back squats
3-3-2-2-1-1

7 mins of burpees

Or

7 min amrap

25 squats
25 situps.

Bonus.

If you are competing in the games you need to have someone judge your workout and it needs to be videoed. Good luck everyone!!!!!

Thursday Febuary 23

Warm up

Clean and Jerk
1-1-1-1-1-1

12 Min AMRAP
9 Deadlifts
12 Push ups
15 Boxjumps


Bonus.
http://games.crossfit.com/workouts/the-open  Check out the first workout for the crossfit games 2012.  Crazy.  Hope you are excited to be doing it on Friday!!!!!

Wednesday Febuary 22

Warm up

Back Squats
5-5-5-5-5

Tabata Double Unders

Power Snatch
1-1-1-1-1
Bonus

http://www.youtube.com/watch?v=2dpwZ0Vaih4 Watch the Back Squat.

Tuesday Febuary 21

Warm up

Shoulder Press
2-2-2-2

WOD
5 min amrap
10 turkish get ups alternating arms
10 mountain climbers alternating legs

Rest 2 mins

Tabata Pullups.

Bonus.



Saturday Class will be at 8:00am.  Come dressed to do "Murph".  If you don't know what Murph is check out the white board.  Remember we can scale for anyone, so don't be to scared.

Monday Febuary 20

Warm up

Thrusters
3-3-3

5 Rounds for time
21 Wall balls
21 Kettlebell swings
21 Burpees.

Bonus:

Since today is a Holiday we will only have 6 am, 9:30 am and 8:30 pm classes today.
No 7am, or 5:45 class today.

Sunday febuary 19

Rest day.

Friday Febuary 17

Warm up

Deadlift
2-2-2-2-2

WOD
4 Rounds for time
Run 400 meters
15 Hang Power Cleans 95/65

Bonus:

Saturday's WOD is at 8:00 am this week.

Thursday Febuary 16

Warm up

Front Squats
5-5-5

"Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Saturday's WOD will be at 8:00 This week.

Wednesday febuary 15

Warm up

Overhead squat
3-3-3-3

Split jerk

2-2-2

Row a 2k

Bonus

We will provide a Basic Movements class on Thursday @ 7:30. This is required for new clients. Please let a trainer know if you are attending. It is a $25 class.
Welcome to Shauna and Shelle.

Tuesday Febuary 14

Warm up

10 mins to get 1 rep max Push Press

2 rounds for time

14 Back Extensions
14 Burpee's
14 Sit ups
14 Knees to elbows.

Bonus

HAPPY VALENTINE'S DAY!!!

Monday Febuary 13

Warm up

Squat Cleans
1-1-1-1-1

7 rounds for time
25 Wall balls
15 Sumo deadlift High Pulls

Bonus

Tuesday there is no basic movement Class, due to Valentines day.  Now go make that special someone feel extra loved.

Friday Febuary 10

Warm up

Thrusters
1-1-1-1-1

15 Min AMRAP

20 Box jumps
15 Ring or Box Dips
10 1 arm Snatch Alternating arms

Bonus:

Thursday February, 9

Warm up


Crossfit total
1 rep max
Shoulder press
Back squat
Deadlifts.

200 meter lunges.

Bonus.

Wednesday Febuary 8

Warm up

Push Jerks
1-1-1-1-1

WOD
100 Double Unders
25 Push Press
75 Ball Cleans
25 Push Press
100 Double Unders


Bonus
http://games.crossfit.com/.  This is where you sign up for the games.  If you are interested let me know for more details.  We really want to encourage you to participate,  It is an amazing experience.

Tuesday Febuary 7

Warm up

Front Squat
3-3-3

5 Rounds for time
9 Deadlifts
6 Hang Power Snatch
3 Over head Squats.

Bonus

http://vimeo.com/10248914.  Overhead squats video.

Monday Febuary 6

Warm up

Hang Power Clean
3-3-3-3

"Rocking Chair"
21-18-15-12-9-6-3
Kettlebell Swings
Sit ups with weight.
Ball Slams

Bonus

Open Gym time 5:45-6:45pm.

Pain Storm
50 overhead walking lunges 45/25
200 meter run
40 Alternating 1 arm snatch
200 meter run
30 Pullups
200 meter run
20 alternating 1 leg squats
200 meter run
10 burpees.

Friday January 3

Warm up

Clean and Jerks
Do 3 Clean and Jerks every minute for 10 mins

WOD
5 Rounds for time.
12 Kettlebell Swings
12 Toes to bar

Bonus

Welcome to Shauni and Carol.  They are new to CFA.  Saturday's WOD is on for tomorrow at 9 am.

http://www.youtube.com/watch?v=l4aIBNqAXhU Are you a biggest loser fan, watch this.

Thursday Febuary 2

Warm up

Back Squat
1-1-1-1

"Stacey"
3 rounds
10 Squat Cleans 95/65
10 Thrusters
10 Power Snatch's

Bonus.
Has anyone every felt like this?

Febuary is bring a friend month.  Your friend can come try a week free.  If they sign up you will receive 1/2 off your membership for the month of march.

Remeber next week, MWF 5:45-6:45 is open gym time.

Saturday WOD will be at 9am.