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

WEDNESDAY 2-15-12

**Sheesh…some days the time seems to drag & other days I blink & it’s almost two…as you can tell that is what I am getting at today!!  A BLINK & TWO!! ;-D  Hope you all had a wonderful Valentine’s Day with whomever you spent the time!!

**I am definitely leaning towards some element practice today or lots of running…heehee, teasing on the latter of the two!!  It is just miserable out there today…although NEVER to miserable to get outside to run just a little bit!!  Maybe in the CCD…

“Clean & Jerk“

1x1x1x1x1x1x1 reps

**This is a 1RM day!!  Go for that new PR!!  Get good & warm prior to starting the reps!!  This is a FULL SQUAT CLEAN to a PUSK JERK or a SPLIT JERK!!  See the video below!!
Clean & Jerk Form:

Cardio Cool Down:

“Tabata Cubed“

Complete each of the following:

Tabata Box Jumps-24″ Box

Tabata Kettlebell Swings, 53/36 lbs.

Tabata Ab Mat

 

 

 

 

TUESDAY 2-14-12

**HAPPY VALENTINE’S DAY TO YOU ALL…HOPE IT’S  A LOVELY DAY FOR YOU & YOURS OR FOR WHOMEVER YOU HOLD NEAR & DEAR TO YOUR HEART!!  ;-D

**We will be closing tonight @ 7 p.m., so that we can all get out early & celebrate the Heart Day festivities with our loved ones…so get down here & get your WOD in before then or you might find yourself staring into an empty, dark building this evening!!  Heeheee…

**Well I am feeling a little inspired by Valentine’s Day & with that being said, I give you…

 

“Heart to Heart“

As many rds. in 14 mins. of:

14-Toes 2 Bar

14-Double Unders

14-Burpee Pullups

14-115/83 lbs. Hang Power Clean

 

Hang Power Clean Form:

 

“If love is the answer, could you please rephrase the question?“
Lily Tomlin

**CLASSIC…I LAUGHED SO HARD…THOUGHT I SHOULD SHARE!!!

 

 

MONDAY 2-13-12

**Good Morning everyone & WELCOME to the launch of the “Almost…Completely Re-done Website!!”  Heehee…well at some point it will be complete!!  But this was all we could accomplish this weekend!!  And by we, I mean Jaz with the rest of us standing around watching & offering our two cents!!  Lol…Thank you again Jaz for all the help with the site!!  I think it looks stupendous!! ;-D  We have a few more tweaks to make, but for the time being it seems to be working great!!  I will let all of you know when we change over the name of the website address for good!!  At some point Champion Athletic Club will cease & Kingman CrossFit & Still Standing Muay Thai will be taking its place!!  OK…enough incessant rattling on about it!!  WOD time…

**Well, with all the stuff to be done with the business…I did not get down to Prescott to check out that competition, but as soon as another competition comes up near us…I am there!!  Will have to set up a caravan maybe!! ;-D  Alright, here we go…Monday-FUNDAY!!

 

For time:

Row 2K
50 Wall-ball shots, 20/14 lbs. ball
Row 1K
35 Wall-ball shots, 20/14 lbs. ball
Row 500 meters
20 Wall-ball shots, 20/14 lbs. ball

**Oh yeah…lower body blaster for this fine Monday!!  Should be fun…hope to see you all this afternoon!! ;0)

 

“You cannot dream yourself into a character; you must hammer and forge yourself one.”
~~Henry David Thoreau

FRIDAY 2-10-12

**HELLO….HAPPY FRIDAY!!  Hope it is starting out great for all of you!!  I know mine is…:OD  Feeling pretty good, not overly obliterated by the week’s WODs & I may be going to a CrossFit competition on Prescott on Saturday!!  Can’t ask for a better weekend!!  ;-D

**So, let’s get one more killer WOD in before we get out of here for the weekend!!  Also, get outside this weekend & go enjoy this WONDERFUL weather we are having for February!!

 

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 53/35 lbs.
60 Sit-ups
70 Burpees

**This was a doozy…Coach Melissa & I did it yesterday…those 70 Burpees were delightful at the end I might add!!  Have a GREAT weekend!!