WEDNESDAY 2-29-12

**I know exactly what I wanted to post…I just never got around to it today!!!  DARN IT…So come down & find out what I had up my sleeve today!! ;-D

 

TUESDAY 2-28-12

**SNOW?!!???!!  SERIOUSLY??!!??!  What is going on…ok, not that is not’s beautiful, BUT it just means it’s COLD & judging by the tree swaying from side to side I would say it’s WINDY also!!  Yea…perfect day already!!  ;-P

**This is actually one of those days I am happy to be stuck in an office & not out in the elements…the artifical light & gas heat are fine by me today!! ;-D  Now, let’s get to it…I am a few things planned this week, so this is one I have been messing around with for a while!!  Should be a nice, core strengthening WOD…if done correctly!!

 

“AB Sandwich“

AMRAP in 15 mins. of:

9 Knees 2 Elbows

53/35 lbs. Kettlebell Swings, 15 reps

21 Ab Mats

 

“Our strength grows out of our weaknesses”

~~Ralpy Waldo Emerson

 

MONDAY 2-27-12

 

**Happy (Windy) Monday everybody…as I sit here & post I can here the wind attempting to rip the roof off the office!!  ;-D  I really try hard to not complain considering how nice this winter really has been…and in the attempt @ NOT irritating mother nature into giving us month of wind & cold!!  Heehee…So, back to the agenda–WOD time!!  I had been meaning to post this WOD, but some many other things fell into place that I hadn’t done it yet.  With that…I tweaked it ever so slightly to give you…

21-15-9 reps  for time of:
115 pound Power clean
115 pound Thruster

& after one minute…

Tabata Row for Calories (Coach Nikki will show you how to set up rower)

 

POWER CLEAN FORM:

THURSTER FORM:

 

**CONGRATS to two of our very own Cullen Linn & Diane Stokes for competing in the Ragnar Relay this weekend.  In case some of you don’t know what this is…It is basically an Ultra Run done over 24 hours.  Teams of 6+ people (I believe) run some obscene distance (200+ miles).  It is an amazing feat to do one of these & I am very proud of the both of them!!

 

FRIDAY 2-24-12

**We have made it!!  Maybe it’s just me, but I felt like this week just flew by & I LOVE IT when the weeks are like that…Well, I used too when I knew there was still plenty of time before my wedding…AAAAAHHHHH!!!!  ;-O  It is officially one month from this Saturday & I am desperately trying to get everything in order!!  Feel like I am forgetting so many things, BUT they haven’t come to mind yet!!  Lol…Let’s get my mind off of the insanity for a minute & post the WOD…

 

“OUT OF ORDER“

6 rds. for time:

6-Chest to Bar Pullups

6-Calorie Row

6-Ring Dips

6-50′ Shuttle Sprint (Touch the ground @ each end)

 

CHEST TO BAR PULLUPS:

RING DIPS:

(AFTER YOU HAVE ESTABLISHED STRONG BAR DIPS)

 

**HAVE A WONDERFUL WEEKEND ONE & ALL!!  GO OUTSIDE…GET A HIKE OR A RUN IN WHILE THE WEATHER IS GORGEOUS!!

 

 

THURSDAY 2-23-12

**Hey…hey…it’s Thursday!!  Can ya dig it??  I sure can & I am happy that is going by so quickly!!  Ok…Ok…there is nothing worse for me than to come to the gym & NOT workout…but ONE thing that makes it better is watching ALL of you do that super awesome WOD & killing it!!! ;-D  So, THANK YOU for at least helping me survive the night!!  heeheee…

**So, if any of you follow the CrossFit games…the open started today!!  It looks as though they are starting with a bang!!  I have posted a WOD to do, it’s not to devastating, SO if you feel like you still have some left in the tank…do the CF open WOD also!!  ;-D

Five rounds for time of:

185/125 lbs. Deadlift, 15 reps

10 Toes to bar

AND if you are feeling CHEEKY…

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

**With every burpee, you must start in the standing position, come down to lie flat on the ground on the pushup position & the jump must be completed with two touching a spot 6″ above your tallest reach (flat footed)!!  I can explain more or you can look @ the attached pdf file.

For a downloadable PDF of the workout, click here.

DEADLIFT FORM:

TOES TO BAR:

VARIOUS PICS:

WEDNESDAY 2-22-12

**Good morning…hope everyone is happy on this hump day!!  I am wrecked…it started with my lower back on the left & yesterday with those WONDERFUL Push Jerks, I got the upper left side of my back going & now I am nearly incapacitated!!  Lol…I may have to take a forced day off!!  STINK…

**So without any further distraction, let’s get this WOD posted!!

 

Seven rounds for time of:

15 foot Rope climb, 1 ascent (BRING SOME PANTS OR TALL SOCKS)
10 Wallball shots, 20/14 lbs. ball
15 Kettlebell swings, 53/35 lbs.
20 Lg. Plyo Box Jumps

 

ROPE CLIMB FORM:

 

 

TUESDAY 2-21-12

**NO EXCUSES…JUST PLAIN BUSY & HEARD SOME NEWS THAT WAS PRETTY DEVASTATING!!  SO, WILL JUST GET DOWN TO IT!!  HAD THIS PRETTY MUCH PICKED OUT, JUST DIDN’T GET AROUND TO IT TIL NOW…

**ELEMENT DAY…GET THOSE SHOULDERS WARM!!;-D

 

“SHOULDER PRESS“

2x2x2x2x2x2 reps

**Like I said…get those shoulder good & warm.  Practice the movement & with each set increase the weight!!  BEWARE…those shoulders can fry pretty easily!!

 

Cardio Cool Down:

For Time:

AMRAP in 10 mins. of:

115/83 lbs. Push Jerk, 5 reps

10-Sprinter Abs (Each way=1)

100m Sprint/150m Row Sprint (Alternating)

 

SHOULDER PRESS:

PUSH JERK:

 

“Life is too deep for words, so don’t try to describe it, just live it.”

   C.S. Lewis (1898-1963)

 

 

 

MONDAY 2-19-12

**Good morning to all the wonderful CrossFit family!!  Hope your weekend was spectacular & for MOST of you still enjoying it on this President’s Day!!  ;-D  Not me…construction world does not observe this holiday…so we will have normal business hours today!! 

**So, let’s get down to the nitty gritty…no lollygagging (you know it’s my FAVE)…trying to get this WOD posted before I shower & get ready for work!!

**DECISION MADE…

 

Eight rounds for time of:

10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
**Rest 90 seconds

JUMPING LUNGES:

BURPEES (IN CASE YOU FORGOT):

SHUTTLE SPRINT:

 

FRIDAY 2-17-12

**YAHOO…YES INDEEDY…WE HAVE MADE IT TO THE MOST BEAUTIFUL DAY OF THE WEEK!! ;-D  Boy it seems like it has been a long time coming!!

**Where to go today…we’ve hit up a little of everything this week…not too much of the body that was left unscathed!!  Lol…

 

“Hodge Podge Friday“

AMRAP in 15 mins. of:

7-45/33 lbs. Good mornings

9-20/14lbs. Medball Twists (back & forth=1)

11-Kettlebell Swings, 53/35 lbs.

13-Double Unders

100m Sprint

**Have a great weekend everyone!!  See you Monday!!

 

THURSDAY 2-16-12

**I am going to go ahead & dub this the “LONGEST WEEK” ever!!  Can Friday possibly ever get here…hahaha!!  Yet, I still find it absolutely the hardest to get the stinking WOD posted before 2 p.m.  Hope that you can all forgive me ;-D

**Anyway, no dilly dallying with the quips & incessant rambling…let’s just to it already, right???

For time:

Row or Run 1000 meters

45 Jumping Squats, 45/33 lbs. barbell

35 Push-ups, 45/35 lbs. plate

25 Handstand Push-ups

Jumping Squats:

“Strength does not come from physical capacity. It comes from an indomitable will.”

Mohandas Karamchand Gandhi