Sprinting Deadlift

21-15-9

21-Deadlift (body weight)
400 m
15-Deadlift
200 m
9- Deadlift
100 m

Burpee Challenge Day 34: 34 Burpees, TOTAL so far=595

Heavy Thrusters

10 135# Thrusters
50 Double Unders
8 135# Thrusters
40 Double Unders
6 135# Thrusters
30 Double Unders
4 135# Thrusters
20 Double Unders
2 135# Thrusters
10 Double Unders

I will not be around this afternoon, unfortunately. My wife informed me there were going to be family pictures taken and I MUST attend. Sorry. There will be a morning session, however.

Burpee Challenge Day 33: 33 Burpees, TOTAL so far=561

The Lord's Day

A day of rest.

Burpee Challenge Day 32: 32 Burpees, TOTAL so far=528

Med Ball/Pull Ups

30 Pull Ups
10 Medicine Ball Cleans
20 Pull Ups
20 Medicine Ball Cleans
10 Pull Ups
30 Medicine Ball Cleans

Burpee Challenge Day 31: 31 Burpees, TOTAL so far=496

Ring Dip/Rope Climb

21 Push Jerk (95#)
21 Ring Dip
3 Rope Climb's

15 Push Jerk
15 Ring Dip
2 Rope Climb's

9 Push Jerk
9 Ring Dip
1 Rope Climb

Burpee Challenge Day 30: 30 Burpees, TOTAL so far=465

Death By Squat

Perform 1 OverHead Squat (OHS) the 1st minute. (45#)
Perform 2 OHS' the 2nd minute.
Perform 3 OHS' the 3rd minute...etc.
Continue until you can't perform the amount of squats in the minute provided.
Then, scale back by 5 and continue another 5 minutes.

OHS= the bar is raised over your head using active shoulders in the classic shoulder press position. Perform the squat with the bar raised over your head.

Workout time on Saturday will be approximately 1000 hrs.

Burpee Challenge Day 29: 29 Burpees, TOTAL so far=435

Active Rest Day

Head out for a jog or bike ride. The goal is to remain active. Changing the channel on your remote is not "Active." Kim is cranking out some ring rows...check out those arms!!!

"Pain is weakness leaving the body."-unknown

Burpee Challenge Day 28: 28 Burpees, TOTAL so far=406

Bo Peep

5 rounds for time of:

10 Ring Dips
10 KBS
25 Abmat Sit Ups

Here we are at Gini Fitness on Saturday.

Burpee Challenge Day 27: 27 Burpees, TOTAL so far=378

400 m Push Ups

For time of:

400 m run
50 Push Ups
400 m run
50 Push Ups
400 m run
50 Push Ups
400 m run


Burpee Challenge Day 26: 26 Burpees, TOTAL so far=351

The Lord's Day

A day of rest.

Yesterday's fundamental's class at Gini Fitness went off without a hitch. Quite a few peeps showed up, and some first timers, too. There was a lot of good motivation and energy.

Burpee Challenge Day 25: 25 Burpees, TOTAL so far=325

Gini Fitness

Free fundamentals class at Gini Fitness starting at 0800 hrs. Call me or email me for directions.

It's always good to return to the basics to reinforce our techniques and to keep ourselves on track. Remember, "Advanced" techniques are only the "basics" mastered. The workout will be a good one so don't worry about that.

Burpee Challenge Day 24: 24 Burpees, TOTAL so far=300

Ring Rows WOD

21-15-9

Ring Rows
Wall Balls
Abmat Sit ups

Burpee Challenge Day 23: 23 Burpees, TOTAL so far=276

The Increase

1 mi run
25 Box Jumps
30 Dumbbell Shoulder Press (20#)
35 Wall Balls
40 Push Ups
50 Squats
1 mi run

Burpee Challenge Day 22: 22 Burpees, TOTAL so far=253

Active Rest Day

Hit the pavement. 5K.

Just a reminder, I will be coaching at Gini Fitness in Santee on Saturday. He is putting on a FREE fundamentals workshop. If you plan on attending, plz let me know ASAP.

Burpee Challenge Day 21: 21 Burpees, TOTAL so far=231

I've been doing a lot of training lately. Here is a pic of the weapons table.

CrossFit Total

3 attempts at your 1 rep max:

Back Squat
Shoulder Press
Deadlift

Burpee Challenge Day 20: 20 Burpees, TOTAL so far=210

Mikey

21-15-9

Pull Ups
KBS
Wall Balls

Burpee Challenge Day 19: 19 Burpees, TOTAL so far=190

The Lord's Day

A day of rest.

Burpee Challenge Day 18: 18 Burpees, TOTAL so far=171

Skully

21-18-15-12-9
M-95 W-65

Deadlift
Hang Clean
Front Squat
Push Jerk

Next week, Sept 20, Gini Fitness is having a free fundamentals training day at his gym in Santee. I will be assisting in the venture and all are welcome. I just need a RSVP ASAP. It is at 0800 hrs in Santee.

Burpee Challenge Day 17: 17 Burpees, TOTAL so far=153

The 2nd Renaissance

3 rounds for time of:

5 Deadlifts 230
10 Box Jumps
5 Push Jerks
10 Pull Ups
5 Cleans 125
10 Ring Dips

There will be NO morning workout on Saturday. I may be around in the evening, however...stay tuned.

Burpee Challenge Day 16: 16 Burpees, TOTAL so far=136

10 min Jumps

Never forget...Sept 11

As many rounds as possible in 10 min of:

20 Box Jumps
10 Push Press 95/65


Burpee Challenge Day 15: 15 Burpees, TOTAL so far=120

Active Rest Day

Go enjoy your favorite sport...running, biking, executing a warrant service with 5 of your closest friends at 0230 hrs, hiking, etc.

Burpee Challenge Day 14: 14 Burpees, TOTAL so far=105

Running SP, PP, PJ

For time:

800 m Run
21- 95# Shoulder Press
800 m Run
21- 95# Push Press
800 m Run
21- 95# Push Jerk

Burpee Challenge Day 13: 13 Burpees, TOTAL so far=91

Back Squat WOD

3-3-3-3-3

Add weight until you get to your 3 rep max

We are still working on B-Dog's form...getting there.

Burpee Challenge Day 12: 12 Burpees, TOTAL so far=78

The Lord's Day

A day of rest, sort of...Day 11

I just want to publicly thank my good friend, Brian, for the generous donation of a new 15# med ball to the gym. You're a giver!

Burpee Challenge Day 11: 11 Burpees, TOTAL so far=66

Eva

Calvin HS track field trip!

5 rounds for time

800 m run
30 KBS
30 Pull Ups

Burpee Challenge Day 10: 10 Burpees, TOTAL so far=55

Push Jerk/Pull Ups

5 rounds for time of:

6 Push Jerks (155# men/115# women)
12 Pull Ups

Burpee Challenge Day 9: 9 Burpees, TOTAL so far=45

Brayden pushing through the pain!

Box Jumps WOD

As many rounds as possible in 20 min of:

15 Box Jumps
10 SDLHP (Sumo DeadLift High Pulls) (65#/45#)**
5 Pull Ups

Burpee Challenge Day 8: 8 Burpees, TOTAL so far=36

Saturday's workout will be at Calvin HS track. Meet time will be 0800 hrs.

**SDLHP- grip the bar in the center with an overhand grip. Hands will have approximately 5" of space between them. Get into the deadlift position only with your hands and arms on the inside of your legs vs outside the legs w/normal deadlifts. Sumo style. Perform the deadlift, but continue the movement by bringing the bar up to your chin. Weight remains on your heels throughout the exercise.

Active Rest Day

Run 5K

Intensity=Results

CrossFit will push the limits of your physical and mental capabilities. We get stronger and push through even when it hurts. We realize we could've done the workout even harder and next time will try. Everyone works at a different intensity level. Push your own limits and the results will show.

Burpee Challenge Day 7: 7 Burpees, TOTAL so far=28
If your are just joining the Burpee Challenge, you owe me 28 burpees to catch up!

The Rooms

5 rounds for time of:

10 Ball Cleans (25#)
10 KBS (45#/35#)
100 m Sprint



Burpee Challenge Day 6: 6 Burpees, TOTAL so far=21

Death By Pushups/Situps

Do 1 Pushup & 1 Situp the 1st minute.
Do 2 Pushups & 2 Situps the 2nd minute.
Do 3 Pushups & 3 Situps the 3rd minute.
Etc, until you can't do the work in the minute provided.
Then, reduce the reps by 5 and continue for another 5 minutes.

Burpee Challenge Day 5: 5 Burpees, TOTAL so far=15

Interesting Article: Just click on it
The Garage Gym