Have a great New Years Day!!

HAPPY NEW YEAR!!

No workout today!! Rest and enjoy.

Workout for 12/31/08

Today will be a body weight workout, after joint mobility and 3x5 front squats (remember elbows up in front) and 3x5 push jerks. Do the following workout, as many rounds as possible (amrap) for 20 minutes.

20 Jumping jacks

10 Sit ups

5 Dips

Let me know how many rounds you make!

Tuesday's Workout

We had a great workout today!! Terri and Kee learned to do Kettlebell swings both american and russian and the learned Kettlebell cleans. The workout today was 5 rounds of 10 KB swings and 5 pushups for time. Terri and Kee did the workout and did it in under 3 minutes, great job!!

No Excuses!!

We've all got reasons not to get ourselves going regardless of the situation. I've found a little youtube video that will help push us in the direction of "Just doing it!"

http://www.youtube.com/watch?v=obdd31Q9PqA

Monday 12/29 workout

Start with Joint Mobility Drills
Warm up - 2 rounds of:
Samson Stretch 20 seconds
7 push ups
7 situps
7 squats
4 pull ups

Get on a treadmill and run 2 miles for time

thursday's workout 12-18 (Bring jump ropes)

Start with Joint Mobility Drills
Warm up - 2 rounds of:
Samson Stretch 20seconds
7 push ups
7 situps
7 squats
4 pull ups

Practice 5x5 of the front squat, push press, and sumo dead high pull (sdhp)

WORKOUT:
50 single unders (one time around per jump with jump rope)
25 situps
40 single unders
20 situps
30 single unders
15 situps
20 single unders
10 sit ups

FOR TIME

Monday's 12/14 Workout

Alright, since Friday was a bust (thank you mother nature) do the joint mobility and practice the squat and dead lift (3x5), make sure you hold the bottom position for a couple of seconds each rep. Practice (3x5) presses.

After that the workout is for 7 minutes without stopping.

3 pull ups
6 push ups
9 squats

Let me know how many times you made it around in 7 minutes.

Friday12/12/08

Fridays Training

Review: Squat-Press-Dead lift

Learn: Front squat-Push Press-Sumo Dead High Pull (SDHP)

If there is any time left-
7 minutes of
9 squats
6 pushups
3 pull ups
Goal - continuous movement during whole 7 minutes

Workout for 12/11/08

The workout for Thursday will be as follows

Warm up
Joint Mobility drills - remember top down
CrossFit Warm up - thru 3x today
Samson Stretch
Squats 10 - remember good technique!
Push ups 5
Pull ups 3
Situps 10

Practice (just pretend you have a bar)
5x5 presses
5x5 dead lifts

Workout
10 minutes of
10 dips use gravitron machine
10 lunges
10 tuck ups

let me know how many times you made it around.

Good Start to Training

Today was a great start!! There was some quality technique being performed. I appreciate how well the coaching was received.