Hang Clean Max

Xavier gave it all plus a smidge more. Mr Pukie?

For max weight:

1-1-1-1-1-1-1

Push Up Mini Challenge
Day 38: 38 Push Ups
Total so far: 741

The Lord's Day

A day of rest.

Push Up Mini Challenge
Day 37: 37 Push Ups
Total so far: 703

Hill Repeats

We will be meeting at 25065 N. Centre City Pkwy on the corner of Coyote Hill Glen and N. Centre City Pkwy at 0830 hrs and running the "E Hill". Parking is on the street.

Push Up Mini Challenge
Day 36: 36 Push Ups
Total so far: 666

Athens

8 rounds for time of:

15 Deadlifts (135/95#)
15 Push Ups or 9 Ring Push Ups

***On Saturday, we will be meeting at 25065 N. Centre City Pkwy on the corner of Coyote Hill Glen and N. Centre City Pkwy at 0830 hrs.***

Push Up Mini Challenge
Day 35: 35 Push Ups
Total so far: 630

A Long Walk

Up, Up, and Awaaaayyyy!!!!

10 rounds

6 Pull Ups
9 KBS
12 Walking Lunges

***On Saturday, we will be meeting at 25065 N. Centre City Pkwy on the corner of Coyote Hill Glen and N. Centre City Pkwy at 0830 hrs.***

Push Up Mini Challenge
Day 34: 34 Push Ups
Total so far: 595

Rest Day

This is just disturbing.

Have a good day off.

***On Saturday, we will be meeting at 25065 N. Centre City Pkwy on the corner of Coyote Hill Glen and N. Centre City Pkwy at 0830 hrs.***

Push Up Mini Challenge
Day 33: 33 Push Ups
Total so far: 561

Reversal

Here's Tanno representing in Amsterdam.

Push Ups & Sit Ups

20-1
19-2
18-3
17-4
16-5
etc to..
1-20

Push Up Mini Challenge
Day 32: 32 Push Ups
Total so far: 528

The Pinnacle

3 rounds for time of:

Row 500 m
21 Burpees
Run 400 m

This workout is taken from CF Main, thank you.

While husband and wife are working hard, I can't help but relax. Life's good.

Push Up Mini Challenge
Day 31: 31 Push Ups
Total so far: 496

The Lord's Day

A day of rest.



I don't want to be a downer, but I've got to address something that's been eating at me. I want to see everyone who comes here succeed and excel in their fitness goals. If I give you instruction or "encourage" you to perform the exercise to a higher standard, it's not personal or hurtful in any way. It's to prevent injuries and to assist you in getting the most out of the workout. You don't come to this gym to be coddled, you come to get in shape. I'll help you get there, just understand, if you're not getting full extension or going low enough, I'll call you on it. My body is not effected by your form or by your intensity, yours is. Don't take it personal, just fix it, because I'm looking out for you.

Push Up Mini Challenge
Day 30: 30 Push Ups
Total so far: 465

800 X 3

***Today's workout will be at the Calvin High School track at 0830 hrs.***

For warm up: Tabata Squats ( 8 rounds of 20 sec work, 10 sec rest)

You will sprint the 800 m for time and rest precisely 3 min. Do this 3 times. Try to keep the 800 m time within 10 seconds of your 1st 800 m. Does that make sense?

Push Up Mini Challenge
Day 29: 29 Push Ups
Total so far: 435

Rowing WOD

***Tomorrow's workout will be at Calvin Christian High School track at 0830 hrs***

Row 2 miles OR 3200 meters...your choice, I'm a giver.

Push Up Mini Challenge
Day 28: 28 Push Ups
Total so far: 406

The Kris

Mike's taking out some frustration on the tire. Poor tire.

***Saturday's workout will be at the Calvin Christian High School track at 0830 hrs***

5 rounds for time of:

3 Push Ups
6 Squats
9 Sit Ups
400 m

Push Up Mini Challenge
Day 27: 27 Push Ups
Total so far: 378

Rest Day

Have a good day off.

***Saturday's workout will be at the Calvin Christian High School track***



Push Up Mini Challenge
Day 26: 26 Push Ups
Total so far: 351

Running Box Jumps

AMRAP in 20 min of:

400 m
25 Box Jumps

Push Up Mini Challenge
Day 25: 25 Push Ups
Total so far: 325

Back Squat WOD

Go for your 5 rep max.

5-5-5-5-5

***There will be NO AM sessions this week except for Saturday morning as scheduled.***

Push Up Mini Challenge
Day 24: 24 Push Ups
Total so far: 300

The Lord's Day

A day of rest. (Except your push ups)

Push Up Mini Challenge
Day 23: 23 Push Ups
Total so far: 276

The Whiner

5 rounds for time of:

200 m Sand Bag run (25#/25#)
15 Thrusters (65/45#)

Push Up Mini Challenge
Day 22: 22 Push Ups
Total so far: 253

Your choice

You choose the workout you want to do today.

Push Up Mini Challenge
Day 21: 21 Push Ups
Total so far: 231

Squat/Sprint WOD

5 rounds for time of:

250 m Sprint
7 Front Squats (135#/95#)

How is the Push Up Challenge coming along? Everyone keeping up?

Push Up Mini Challenge
Day 20: 20 Push Ups
Total so far: 210

Rest Day

Have a good day off and enjoy the videos. Sean and I goofing off with the box jump. Keep in mind, we had just got done doing 150 box jumps and 150 KBS.

Filthy 50

50 Box Jumps
50 Jumping Pull Ups
50 KBS
50 Walking Lunges
50 KTE (Knees to Elbows)
50 Push Press (45#)
50 Back Extentions (Supermans)
50 Wall Balls
50 Burpees
50 Double Unders or 150 Single Unders

Push Up Mini Challenge
Day 18: 18 Push Ups
Total so far: 171

Caleb

Xavier showing off his guns. :)

8 rounds for time of:

400 m
8 Walking Lunges
8 Box Jumps

Push Up Mini Challenge
Day 17: 17 Push Ups
Total so far: 153

The Lord's Day

A day of rest.

This isn't a workout video, but Kris showed it to me and I thought it was a little out of the box and fun. Enjoy.



Push Up Mini Challenge
Day 16: 16 Push Ups
Total so far: 136

The Tune Up

3 rounds for time of:

12 B/W Deadlifts
12 KBS
12 Pull Ups

Push Up Mini Challenge
Day 15: 15 Push Ups
Total so far: 120

Row or Run

You choose the exercise and distance. It's a freebie day.

The Gym will be closed tomorrow AM. Sorry for the inconvenience.

Push Up Mini Challenge
Day 14: 14 Push Ups
Total so far: 105

Helen

3 rounds for time of:

400 m
21 KBS
12 Pull Ups

Push Up Mini Challenge
Day 13: 13 Push Ups
Total so far: 91

Rest Day

Have a good day off.

Here's everyone at Calvin busting out some Tabata Push Ups.

Push Up Mini Challenge
Day 12: 12 Push Ups
Total so far: 78

Here is an inspirational video about Fran. It ALMOST makes you want to go out there and give it a whirl.

Follow Up

200 m Sprint
20 Pull Ups
400 m
40 KBS
600 m
60 Push Ups
800 m
80 Squats



Push Up Mini Challenge
Day 11: 11 Push Ups
Total so far: 66

Tripper

100 ft Walking Lunge
21 Pull Ups
21 Sit Ups
100 ft Walking Lunge
18 Pull Ups
18 Sit Ups
100 ft Walking Lunge
15 Pull Ups
15 Sit Ups
100 ft Walking Lunge
12 Pull Ups
12 Sit Ups
100 ft Walking Lunge
9 Pull Ups
9 Sit Ups
100 ft Walking Lunge
6 Pull Ups
6 Sit Ups

Push Up Mini Challenge
Day 10: 10 Push Ups
Total so far: 55

The Lord's Day

I got a new PR for the pull ups, 31 1/2 continuous. I was happy.

A day of rest.

Push Up Mini Challenge
Day 9: 9 Push Ups
Total so far: 45

Teamster

3 rounds w/a partner for time of:

400 m
50 Box Jumps
50 KBS

Now, you can't move on to the next exercise until both people have completed all of the prescribed reps. The reps are not cumulative, they must be done individually.

Push Up Mini Challenge
Day 8: 8 Push Ups
Total so far: 36