Push Press WOD

3-3-3-3-3-3-3

Push Up Mini Challenge
Day 7: 7 Push Ups
Total so far: 28

Ruskie

Ha, we havn't seen this workout in awhile. This is a treat.

20-15-10

Pull Ups
Box Jumps
Wall Balls
KBS
Burpees

Push Up Mini Challenge
Day 6: 6 Push Ups
Total so far: 21

Rest Day

Rest Day. Have a good day off.

This video was sent to me and I thought it was hilarious. Enjoy and no, I'm not in it.



Push Up Mini Challenge
Day 5: 5 Push Ups
Total so far: 15

Deadlift WOD

Go for your 5 rep max:

5-5-5-5-5

Remember to drive up off those heels, pick a point on the wall in front of you to look at, keep the natural curve of your back in place, breathe, and lift.

Push Up Mini Challenge
Day 4: 4 Push Ups
Total so far: 10

800 m Thrusters

Here's Sean learning the beautiful Thruster.

3 rounds for time of:

800 m Run
15 Thrusters (95/65#)



After Saturday's workout, Jim and I did some clowning around with the box jump. Jim got a 38" leap in. He spent some time procrastinating, but he got it in. That's high!

Push Up Mini Challenge
Day 3: 3 Push Ups
Total so far: 6

The Lord's Day

A day of rest.


I saw this video on the Main site last week and I was happy to see it there. When we talk about "Functional Fitness," we mean this video. We train for everyday purpose. You never know what's going to pop up and you need to be ready to deal with it, mentally, physically, spiritually, etc. That's why the workouts are always changing, in length, skill, intensity, motion, etc. Our SWAT team does this type of training fairly regularly. The last training went like this: 100 m tire drag, 15 KBS (1.5 pood), all out punching bag for 30 seconds, then, precision shots w/handgun from various distances at both shoot and no-shoot targets. The thought is: We've got to get to the fight quickly, but be able to keep our heads together and be precision operators at the same time. "Funtional Fitness" All of this stuff has a purpose.

Push Up Mini Challenge
Day 2: 2 Push Ups
Total so far: 3

Prison Yard Push & Pull

For time: of course.

100 Bench Press (135#/95#)
100 Pull Ups

Push Up Mini Challenge
Day 1: 1 Push Up
Total so far: 1

Heavy Thrusters

10- Thrusters (135#/95#)
150 Single Unders (Jump rope)
8- Thrusters
120 Single Unders
6- Thrusters
90 Single Unders
4- Thrusters
60 Single Unders
2- Thrusters
30 Single Unders

Tomorrow is the beginning of our Push Up Mini Challenge.

Cold Zero

10 rounds w/a partner

100 m Sprint
Push Ups

While your partner is running the 100 m, you are doing push ups. Switch roles upon return. The goal is to get the highest reps of push ups in over the course of the workout. Keep track of the reps. Each person must complete 10 rounds.

HAPPY 23rd BIRTHDAY, Xavier!

Rest Day

Have a good day off.


Here's some footage of Saturday's Surprise workout...the 400m Walking Lunge. Here's some of the peeps on the last leg (Ha) of the 400 m.

Run 5K or Row 20 min

There will be no AM session today. I have training. I will be home in the afternoon if you want to do some rowing.

Ring Dip/Push Up

5 rounds for time of:

10 Ring Dips (Scale: Bar Dips)
15 Push Ups

Question of the day: How do you get better at push ups?

I want to see some of your best answers posted in the comments section.

The Lord's Day

A day of rest.



It's Dawn's turn to do TAB's Trial.

Surprise!

You thought I would post the workout this morning so you could cheat and see what it was before you showed up. Try NOT! :)

This workout will be done at the Calvin Christian High School track at 0830 hrs. See you there.



This video just made me laugh. It is a good reflection of The Tabernacle Gym about the average age of our athletes.

Cindy

AMRAP in 20 min of:

5 Pull Ups
10 Push Ups
15 Squats

15 Min Row

***No AM session here today.***

15 minutes on the row machine or run a 5K, then...
Tabata Push Ups (8 rounds...20 sec of work with 10 sec rest)

Here's Sean and I dueling it out with the sit ups during "No Retreat"

Rest Day

Have a good day off. Enjoy the video.


This is Dorinda during one of the rounds of TAB's Trial.

***There will be no AM session tomorrow. I will be at training, but the PM session should still be on.***

Heads up...Saturday's workout will be at the Calvin Christian High School track at 0830 hrs.

The 2nd Renaissance

Respect the Girl Power!

3 rounds for time of:

5 Deadlifts (230#)
10 Box Jumps
5 Push Jerks (125#)
10 Pull Ups
5 Power Cleans (125#)
10 Ring Dips

Angie

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats



Welcome to Monday everyone:). Check out this video from the 2009 CrossFit games. This was taken from the Main site.

The Lord's Day

A day of rest.



This video is just awesome and I had to show it again.

Cookie Toss

I love the name of this one...Thanks Jim.

100 reps w/a partner for time:

Partners standing 10' away from each other w/a 10# Med Ball.

Toss the ball to the partner and do 1 Box Jump.
Partner will catch ball and toss it back and do 1 Box Jump.

That is 1 rep. 100 Reps each person.

Wallball/Burpee WOD

3 rounds for time of:

400 m
20 Wallballs (25#)
10 Burpees

Just a reminder, tomorrow is Fundraiser Day.

The 2009 CrossFit Games started today. It's going to be fun to watch the videos that come out of it. You'll be able to see them on the main CrossFit website.

15 min Row or 5K

Go for max distance in 15 min on the row machine or go for fastest time on the 5K. Your choice...I'm a giver :)!

Have you ever wondered why we do tire flips or sand bag runs or med ball runs around the block here at the gym? I found this article in the CrossFit Journal that explains it better than I could.

Sand Bag Article

Rest Day

I just want to take this space to compliment the new athletes we have in the gym. Dawn, Dorinda, Sean, and Xavier. You all have impressed me with your willingness to give it all. I've already seen huge gains in strength and stamina from everyone. Remember, the 1st 10 Fundamental workouts are just the beginning. They give you knowledge and skill necessary to do the other workouts well. So, keep it up and great job.

Here's Xavier taking out some aggression on the p-bag during TAB's Trial. You're not picturing my face on the bag, are you?

No Joke

21-15-9

Push Press (115#)
Box Jumps (the biggest box you can)
Pull Ups

Just a reminder of the Fundraising day this Saturday. The workout will be a good one too.

Stimulus Package

5 rounds for time of:

10 Deadlifts (1 1/2 Body Weight)
100 Single Unders

The Lord's Day

A day of rest.

You've earned it this week.

My daughter, Madyson, turns 6 yrs old today, Happy Birthday!

No Retreat

Seriously, Xavier gives it 100% everytime...Kudo's

50 Sit Ups
200 m
40 Sit Ups
200 m
30 Sit Ups
200 m
20 Sit Ups
200 m
10 Sit Ups & 10 Push Ups
200 m
20 Push Ups
200 m
30 Push Ups
200 m
40 Push Ups
200 m
50 Push Ups

Happy 4th of July! An appropriate workout for today, don't you think?

Rowing Deadlift

21-15-9

Deadlift Body Weight
Row 400, 200, 100

In other words, D/L X 21 and row 400 m, D/L X 15, row 200 m, D/L X 9, row 100 m.

This may sound familiar to the "Running D/L" I just substituted the run w/rows.

Amateur Fight Night

4 rounds

200 m
15 Sprawls w/a 1-2 punch on the punching bag
15 Abmat Sit Ups
15 Squats
15 KBS



A full board, I love to see it.

Rest Day

Have a good day off.