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WEDNESDAY 7-25-12

**OK…REAL QUICK POST & TWO AMAZING PICS FROM LAST NIGHT’S SUNSET…CAN THINK OF WORSE WAYS TO WORKOUT!!  :0)

 

**Let’s get our element on today people…

 

“PUSH PRESS“

Push Press 2-2-2-2-2-2-2 reps.

 

Cardio Cool Down:

5 rds. for time:

10 Sledge Hammers on Tire (Coach will show you)

5 Ring Dips

10 Jumping Lunges

5 Handstand Pushups

 

PUSH PRESS FORM:

 

 

TUESDAY 7-24-12

**WOW…AGAIN ONE MORE TIME…WOW!!  That workout yesterday was sick…and pretty devastating…and I LOVED IT!!  🙂  It was extremely challenging & never really let up…thought it was one of the harder one we’ve done in a while & puts a lot in perspective when you think of the weights they (THE GAMERS) did & in the time alloted (15 MINS.)!!  This is one of those WODs that puts me in my place & reminds me how much work I have to do!!  Tis life, right???

**So, with the devastation from yesterday…where to go today?!!??!?

**I am feeling some Cardio today…I don’t know why but I wanna get out & stretch my legs…

 

“Tuesday Triplet”

AMRAP in 15 Mins. of:

400m Run

10 Kettlebell Swings, 54/36 lbs.

20 Ab Mats

**A nice little triplet for your Tuesday!! :0)

 

MONDAY 7-23-12

**HAPPY MONDAY!!  HOPE TODAY FINDS YOU ALL HAPPY, HEALTHY & READY TO FACE THE WEEK!!  :0)  Nothing like a lazy, relaxing weekend to get you back on track both mentally & physically!!  I’m going to try & keep you posted as to when the CF games will be on TV or if any of you heat about it, let us know so we can post something on the website so EVERYONE can partake!! 

**I believe we need to start off the week with one of the WODs from the games…I know just the one I want to do!!  ;-D  As per usual the weights are ridiculously heavy & not intended for you to use, BUT to show you where these athletes actually fall when it comes to FIT!!  Lol…

 

“CrossFit Games Chipper“

For time:
155/105 lbs. Overhead squat, 10 reps
10 Box jump overs, 24″ box (DON’T HAVE TO TOUCH THE TOP OF BOX)
135/95 lbs. Thruster, 10 reps
205/145 lbs. Power clean, 10 reps 
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205/145 lbs. Power clean, 10 reps 
135/95 lbs. Thruster, 10 reps
10 Box jump overs, 24″ box (DON’T HAVE TO TOUCH THE TOP OF BOX)
155/105 lbs. Overhead squat, 10 reps

 

O’Head Squat:

Thruster:

**Courtesy of CrossFit, Inc.**

Power Clean:

Box Jump Overs:

 

FRIDAY 7-20-12

**FRIDAY…PLEASE TELL ME IT IS???  Had a nasty dream last night that it was only Wednesday!!  YIKES…that was not a fun one to wake up to!!  But then Mike got up to go to work & I realized it was Friday!!  **SIGH**

**Kinda excited for the weekend…going to try & do as little as possible!!  :0)  Haven’t had a stay at home weekend in a while!!  But before I get to that…let’s get one more WOD done, shall we???

 

 

Complete as many rounds as possible in 15 minutes of:

10 Wall ball shots, 20/14 lbs. ball
10 Toes to bar
10 Box jumps, 24″ box

THURSDAY 7-19-12

**Here we go…one more day!!  One more WONDERFUL WOD to throw your way with some ridiculous times that I am sure you all will post!!  I want to keep with the CF games theme we have going so far!!  So, let’s get one more of those delightful girl wods up & posted…shall we…or maybe something a little different (slight change in plans)!! ;0)

 

4 rds. for time:

135/95 lbs. Clean & jerk, 7 reps
Sprint 100 yards
20 foot Rope climb, 2 ascents
Sprint 100 yards
Chest to Bar Pullups, 7 reps

 

Clean & Jerk:

(Can also be a power clean & push jerk)

Rope Climb:

 

 

 

 

WEDNESDAY 7-18-12

**Happy hump day…how goes everyone’s body???  Mine is holding pretty stable!  I am slightly surprised given the week we’ve had, but there’s more to obliterate before Friday I am sure! :0)

**Awesome work everyone did on the teammate workout!!  You all did great & it was nice to see you work together like that!! 

**Let’s get this WOD started shall we…I’m feeling that kind of day coming on today!!

 

“RULE #1: CARDIO!!!”

(FOR ALL MY ZOMBIELAND BUFFS)

Complete as many rounds as possible in 20 minutes of:

300m run

25 Ab Mats

400m Row

The Zone Diet

Click here to download a Zone Diet Meal Plan from CrossFit

Most CrossFitters either do The Paleo Diet or The Zone Diet to maximize their success in the gym.

This PDF breaks down the Zone Blocks and provides a sample meal plan to make it easy for you to get your nutrition dialed in for peak performance.

The Paleo Diet

Click the following link to view info on the Paleolithic Diet on CrossFit’s website:

Start your Paleo Diet Now.

Most CrossFitters either do The Paleo Diet or The Zone Diet to maximize their success in the gym.

TUESDAY 7-17-12

**Hello…how are feeling on this fine Tuesday!!  I have to say that there was some stellar Fran times posted yesterday!!  Can’t believe how well some of you did with your FIRST go around with Fran!!  It was awesome to see you all working so hard…:-)

**So continuing with the spirit of the games…I have yet another fun WOD to try out on you all!!  It combines a little of one of the regional WODs with a little of one of the games WODs!!  It is also a team building exercise!!  Get me drift…heeeheeee!!!

 

 

“And Then there were TWO!!“

Complete the following in pairs of TWO:

Row 750m/Chin-Up Hold

50 Burpees/Weighted Wall Sit Hold (Hugging a 45/35 lbs. plate)

50 Tire/20″ Box Jump Up & Overs/Dip Support Hold

 

**So if you can’t tell from above, while one teammate works to complete the first item the second teammate MUST hold the position listed after the first item.  When one or the other teammates STOPS what they are doing, they MUST SWITCH OUT & so on & so forth until they complete each item listed.  They cannot move on until they have completed the item they are on!!  We all know how well we work by ourselves & cheering each other on…today we are gonna work on our teammate skills!!!