Death By 10 m Run

***No workout here at the gym today. Sorry for the inconvenience.***


On the min, every min. If you finish before the min is up, rest.

10 m sprint the 1st minute
20 m 2nd minute
30 m 3rd minute...etc until you can't get the distance done in the minute provided.

Jumping Lunge Mini Challenge
Day 43: 43 Jumping Lunges
Total so far: 946

The Horrible Hundred

For time of:

25 Deadlifts (225/155#)
25 Squat Cleans (115/80#)
25 Thrusters (75/55#)
25 OHS (65/45#)

Jumping Lunge Mini Challenge
Day 42: 42 Jumping Lunges
Total so far: 903

Run/Row

5 rounds for time of:

400 m Run
400 m Row

Jumping Lunge Mini Challenge
Day 41: 41 Jumping Lunges
Total so far: 861

Rest Day

Have a good day off.

Jumping Lunge Mini Challenge
Day 40: 40 Jumping Lunges
Total so far: 820

Two Timer

For time w/a partner. While one person is working, the other rests.

1-2-3-4-5-6-7-8-9-10...then
10-9-8-7-6-5-4-3-2-1.

Box Jumps
Med Ball Cleans
Push Ups

Jumping Lunge Mini Challenge
Day 39: 39 Jumping Lunges
Total so far: 780

The Greek

It was such a privilege to have Tom Cruise stop in on our workout the other day. He even let me take a picture of him doing deadlifts. What a giver! :)

(115/75#)
40 Deadlifts, 40 Sit Ups, 400 m run
30 Deadlifts, 30 Sit Ups, 400 m run
20 Deadlifts, 20 Sit Ups, 400 m run
10 Deadlifts, 10 Sit Ups, 400 m run

Jumping Lunge Mini Challenge
Day 38: 38 Jumping Lunges
Total so far: 741

The Lord's Day

A day of rest.

Jumping Lunge Mini Challenge
Day 37: 37 Jumping Lunges
Total so far: 703

Two Car Pile Up

For time of:

10 KBS, 1 Burpee
10 KBS, 2 Burpees
10 KBS, 3 Burpees
etc to
10 KBS, 10 Burpees

Jumping Lunge Mini Challenge
Day 36: 36 Jumping Lunges
Total so far: 666

SWAT Tryouts

It's Sean's 24th Birthday today. Make sure you embarrass him when you see him. Happy Birthday, Sean!

2 rounds for time of:
Count your reps and add them up at the end.

400 m Run
1 Min Pull Ups
400 m Run
1 Min Push Ups
400 m Run
1 Min Sit Ups

Bonus: Add 30 pts if your overall time was less than 18 min...ie: 30 pts<18 min
20 pts<19 min
10 pts<20 min

Jumping Lunge Mini Challenge
Day 35: 35 Jumping Lunges
Total so far: 630

Run 5K

I don't have anything to ramble about, so have a good run.

Jumping Lunge Mini Challenge
Day 34: 34 Jumping Lunges
Total so far: 595

Rest Day

Here's the gang cranking out a round of Fight Gone Bad.



A day of rest.

Jumping Lunge Mini Challenge
Day 33: 33 Jumping Lunges
Total so far: 561

This has nothing to do with CrossFit, but it is relative to our Nation's security. National security is not a laughing matter and should be taken seriously.

OHS Max/Reversal

Warm Up: OverHead Squat Max

1-1-1-1-1...then

Reversal

20-1 Push Ups-Sit Ups
19-2
18-3
17-4 etc to
1-20

***Dawn will be running the show today for the AM session, so try to help her out. Thanks. Oh, and there will be no AM workout here on Thursday. Sorry. Busy time of the year.

Jumping Lunge Mini Challenge
Day 32: 32 Jumping Lunges
Total so far: 528

Rule Of Three

For time w/a group of three.
While one person completes a round, the other two rest, then rotate.

7 rounds

7 Burpees
7 Box Jumps
7 Squat Cleans (115/95#)

Jumping Lunge Mini Challenge
Day 31: 31 Jumping Lunges
Total so far: 496

The Lord's Day

A day of rest.

Jumping Lunge Mini Challenge
Day 30: 30 Jumping Lunges
Total so far: 465

No Retreat

For time of:

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

Jumping Lunge Mini Challenge
Day 29: 29 Jumping Lunges
Total so far: 435

15 min Row

Here's my little soldier cranking out 95# like it's nothing. No complaints!

Go for max distance in 15 min on the row machine.

Jumping Lunge Mini Challenge
Day 28: 28 Jumping Lunges
Total so far: 406

Heavy Thrusters

For time of:

10- Thrusters (135/95#)
50- Double Unders or 150 Single Unders (Jump Rope)
8- Thrusters
40- Doubles or 120 Singles
6- Thrusters
30- Doubles or 90 Singles
4- Thrusters
20- Doubles or 60 Singles
2- Thrusters
10- Doubles or 30 Singles

Jumping Lunge Mini Challenge
Day 27: 27 Jumping Lunges
Total so far: 378

Rest Day

Have a good day off.

Do you ever get tongue-tied trying to describe what CrossFit is?



Jumping Lunge Mini Challenge
Day 26: 26 Jumping Lunges
Total so far: 351

Cold Zero

10 rounds w/a partner

100 m
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.

Jumping Lunge Mini Challenge
Day 25: 25 Jumping Lunges
Total so far: 325

Shinin'

3 rounds for time of:

400 m
15 Bodyweight Deadlifts
20 Box Jumps

Jumping Lunge Mini Challenge
Day 24: 24 Jumping Lunges
Total so far: 300

The Lord's Day

A day of rest.

Jumping Lunge Mini Challenge
Day 23: 23 Jumping Lunges
Total so far: 276

Overwatch

***Sorry, no workout this morning here at the gym. I have a class I have to attend.***

For time w/a partner. Only one person works at a time. The other rests.

10 Burpees
20 Tire Flips
30 Pull Ups
40 Bar Dips or Ring Dips
50 Wall Balls
60 Box Jumps
70 Sit Ups
80 Push Ups
90 Double Unders or 180 Single Unders
100 Squats

Jumping Lunge Mini Challenge
Day 22: 22 Jumping Lunges
Total so far: 253

Prison Yard Push & Pull

Here's a little tutorial for the kip-up pull ups. On a side note, watch the guy on the left, over 60 pull ups.



For time of:

100 Bench Press (135/85#)
100 Pull Ups

***NO workout this Saturday. Sorry.***

Jumping Lunge Mini Challenge
Day 21: 21 Jumping Lunges
Total so far: 231

Rowing Push Press

Hey, we all need some sort of outside motivation, right?

500 m Row
21 Push Press (95/45)
500 m Row
15 Push Press
500 m Row
9 Push Press

***NO workout this Saturday. Sorry.***

Jumping Lunge Mini Challenge
Day 20: 20 Jumping Lunges
Total so far: 210

Rest Day

This guy is incredible.



Jumping Lunge Mini Challenge
Day 19: 19 Jumping Lunges
Total so far: 190

Downward Spiral

30 KBS
30 Sit Ups
50 Single Unders (Jump Rope)
25 KBS
25 Sit Ups
50 S/U
20 KBS
20 Sit Ups
50 S/U
15 KBS
15 Sit Ups
50 S/U
10 KBS
10 Sit Ups
50 S/U

Quote of the day: "Poor form in the gym is caused by insufficient yelling."

Jumping Lunge Mini Challenge
Day 18: 18 Jumping Lunges
Total so far: 171

Death By Press

Now, It's Anthony's turn to curse at me under his breath about this forearm killer. Just so you know, guys and gals, that just motivates me :).

Do 1 set the 1st minute, 2 sets the 2nd minute, etc, until you can't do all the reps in the minute provided. Then, back off 2-3 sets and continue for another 5 minutes.

(75#/45#)
1-Shoulder press
1-Push press
1-Push jerk
This is one set.

Jumping Lunge Mini Challenge
Day 17: 17 Jumping Lunges
Total so far: 153

The Lord's Day

A day of rest.

What I love about CrossFit: I have become well rounded in my fitness agenda. I used to lift weights a lot and got big, but I suffered in my cardio. I started doing cardio work to compensate and began to suffer in my strength. CrossFit gave me the balance I needed. I'm not the fastest guy in the world, but now I'm fast. I'm not the strongest guy in the world, but now I'm strong. Do you see my point? To be truly "FIT," you must achieve competency in EACH of the following domains:

1) Cardiovascular/Respiratory Endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10)Accuracy

Jumping Lunge Mini Challenge
Day 16: 16 Jumping Lunges
Total so far: 136

15 min Thrusters

AMRAP in 15 min of:

10 Thrusters (65/35#)
10 Pull Ups

Jumping Lunge Mini Challenge
Day 15: 15 Jumping Lunges
Total so far: 120

Run/Row

5 rounds for time of:

400 m Run
400 m Row

Jumping Lunge Mini Challenge
Day 14: 14 Jumping Lunges
Total so far: 105

Tire Torture

AMRAP in 15 min of:

50 ft Tire Flips, each flip you must jump in and out of the center of the tire.
100 m run
10 KBS

Jumping Lunge Mini Challenge
Day 13: 13 Jumping Lunges
Total so far: 91


On a serious subject, my cousins' wife, Melissa, just wrote a book (Shattered Silence) about her experience growing up with her serial killer father. She was featured on the Oprah Winfrey Show with Dr Phil last month promoting her book and story. Our own family just recently heard about this secret and are shocked. I look forward to reading the book. I heard it's in Costco in Washington. Don't know about down here though.