Workout for 6-11-09

Warm up
Joint Mobility
2 rounds of
10 overhead squats
10 burpees

Strength
4x5 renegade rows

Conditioning
As Many Rounds as Possible in 15 min of
10 double KB cleans
12 push ups
14 sit ups

Workout 6-11-09

Warm up - Joint Mobility

2 rounds of
10 squats
10 sit ups

2x5 pull ups at 70lbs.

Run 5k for time.

Workout 6-10-09

Warm up
2 rounds of
25 pulls on rower
10 sit ups

Workout
As many rounds as possible in 20 minutes of
Lunge walks length of basketball court (94 feet)
Max reps pull-ups

Thursday 6-4-09 Workout

Warm up with Joint Mobility

2 rounds of
10 push ups
10 broad jumps
5 pull ups at 2x lowest weight used yesterday (40lbs then use 80lbs)

Workout:
20 jumping jacks
15 sit ups
10 dips

20 minutes - as many rounds as possible.

6-3-09 Workout

Warm up:
Joint Mobility
2 rounds of
10 Lunge steps
20 second handstand
10 'V' ups

Workout
1 pull up at a time on the gravitron

Strength
Start at 80lbs and do 1 pull up, go to 70lbs do 1 pull up continue dropping the weight until you can't do a pull up.

Annie
50 double unders
50 sit ups
40 double unders
40 sit ups
30 double unders
30 sit ups
20 double unders
20 sit ups
10 double unders
10 sit ups

Workout Wednesday 5-27-09

Warm up
Joint Mobility
2 rounds of
10 squats
10 situps
10 push ups


Workout
As many rounds as possible in 20 minutes
Row 500 meters
5 pull ups

Post how many rounds you get

Workout for Tues 5-26-09

Warm up
Joint Mobility
1 round of

• 10 burpees
• 25 jumping jacks

Workout
5 rounds for time of
Lunge walks length of basketball court
20 push ups
30 sit ups

Workout Friday 5-22-09

Warm up

Joint Mobility

Lunges Forward

Kicks Forward

Step over hurdles

Step under hurdles

Broad jumps

Bear walks

WOD

4 rounds for time

Run around the gym 2x

50 air squats

Workout for 5-21-09 - Lunge for it!

Warm up

10 Squats

10 Sit ups

5 Pull ups

Workout

7 rounds for time of: 

10 Lunge walks forward

10 Push ups

10 Lunge walks backwards

10 Sit ups

5-20-09 Workout

Row Row Row your boat!

Warm up:

Joint Mobility

10 Dips

10 Pull ups

10 Air Squats

Row 2000 meters for Time

5-19-09 Workout

Warm up with Joint Mobility

10 pushups

10 situps

10 broad jumps

Practice

KB Clean and Jerk

KB push press

KB Swing high pull

KB Snatches

Strength

5x3 Turkish Get ups

Chipper - 3 rounds for time

10 snatches r/l

10 clean and jerks r/l

10 swings r/l

10 push press r/l

10 swing high pulls r/l

5-13-09 Workout

Warm up

Joint mobility

From 3pt line to 3pt line (under the basket)

Lunge walks

Kick walks

Over hurdles

Under hurdles

Carioca

Broad jumps

Bear walks

Workout:

"Cindy"

Complete as many rounds as you can of 

5 Pull ups

10 Push ups

15 Air Squats

Workout for 5-9-09

Warm up
Joint Mobility

2 rounds of:
10 squats
10 push ups
10 sit ups

Workout
As Many Rounds as possible of:
Run length of gym (down and back)
Max pushups

Great workout today

Today we did 5 rounds for time of:

10 KB swings
10 Burpees
10 Sit ups

This was a pretty rough workout, but it was awesome to see Terri and Kee push through it.

It's cool to see folks progress as you work with them over time. When I first started training them 1/2 of a Tabata's squats worked them pretty hard. A week ago we did "Tabatas This" and they did a great job. Great stuff.

Workout 4-29-09

Warm up
2 rounds of
10 lunges right/left
10 v-ups
10 dips

Workout
10 pull ups
10 squats
8 pull ups
15 squats
6 pull ups
20 squats
4 pull ups
25 squats
2 pull ups
30 squats

For Time

4-24-09 Workout

Warm up
Joint mobility
2 Rounds of
10 push ups
10 sit ups
10 air squats

Review: KB Windmill

Learn: KB Bent Press

Workout
Grinds - 5x3 Bent Press

Swings - 4 rounds for time of:
5 Right 5 Left
10 American swings
10 Russian swings

Workout 4-23-09

Warm up with joint mobility

2 rounds of:
10 push ups
10 squats
10 sit ups

Workout
As many rounds as possible in 20 minutes of:
Lunge walks length of basketball court (94ft)
15 Pull ups

4-22-09 Workout

Warm up with:
Joint mobility
Lunge walks
Kick walks
Over hurdles
Under hurdles
Broad jumps
Bear walks

5 Rounds for time of:
500M Row
10 pull ups

1..2..3..

Warm up:
Joint Mobility

Lunge walks
Kick walks
Over hurdles
Under hurdles
Broad jumps
Bear walks forward
Bear walks backward

Workout:
Burpees-1st minute 1 burpee, 2nd minute 2 burpees, 3rd minute 3 burpees until you cant make any more.

4-15-09 - Tax Day WOD

Warm up with:

2 rounds of
10 squats
10 push ups
5 pull ups

Workout:
"Annie"

For Time-
50 Double Unders
50 sit ups
40 double unders
40 sit ups
30 double unders
30 sit ups
20 double unders
20 sit ups
10 double unders
10 sit ups

If you don't do double unders do tuck jumps instead

Thursday 4-9 Workout

40 Burpees for Time

April 8th Workout

5 rounds for time of:

10 push ups

20 sit ups

30 airsquats

Workout 3-27-09

as many rounds as possible in 20 minutes of:
5 pullups
8 dips
11 air squats

Workout 3-26-09

Warm up with Joint Mobility

Row 1500 meters for time.

Workout 3-25-09 Bring a rope!

WARM UP

• Line to line warm up (3pt line to 3pt line on a basketball court)
• Lunge walks forward
• Lunge walks backward
• Kick walks forward
• Over hurdles (turn around at 1/2 way)
• Under hurdles (turn around at 1/2 way)
• Broad jumps
• Bear walks forward
• Bear walks backward

PRACTICE:

Double Unders - spend about 5-10 minutes working on double unders.

WORKOUT

As Many Rounds as Possible in 20 minutes of:

1. 10 broad jumps
2. 10 push ups
3. 20 double unders

3-24-09 Workout KB's and Running

Warm up with
Joint Mobility
1 round of
25 jumping jacks
10 push ups
10 sit ups

Practice
Press
Push press
Push jerk

Learn
Split Jerk

Workout
3 rounds for time of:
3 press, 3 push press 3 push jerk 3 split jerk
Run length of gym down and back

Workout for 3-18-09

Warm up

Joint Mobility
Warm Up - 2 Rounds of
10 Push ups
10 Sit ups
10 Air squats

Workout

As Many Rounds as Possible in 20 minutes of

20 Jumping Jacks
10 Sit ups
5 Dips

Workout Thursday 3-12-09

Warm up with joint mobility

Workout with jumprope:

Single unders or jumping jacks if you don't have a jumprope
Sit ups.

50, 40, 30, 20, 10

For time.

Workout 3-11-09

Warm up with joint mobility then 2 rounds of 10 push ups, 10 sit ups, 10 squats.

Workout for time:
20 sprints for the length of the basketball court with 10 seconds rest between each sprint.

Workout 3-10-09

Warm up - across floor

Practice Dead lifts w/PVC and Front squats w/PVC

Workout:
5x5 KB dead lifts - practice total tension

Tabatas swings
Tabatas squats

Workout 3-09-09

Warm up with Joint Mobility

Start with pull ups, do as many as you can

Workout:
20 jumping jacks
10 sit ups
5 dips

20 minutes - as many rounds as possible.

Workout for 3-6-09

Warm up in Racquetball Court with
1 length of the court of:

Lunge walks forward
Lunge walks backward
Kick walks
Walk over hurdles
Walk under hurdles
Broad jumps
Carioca right/left
Bear walks forward
Bear walks backward

Practice air squats
3x10

Workout
Row 3000 meters for time
Post time

Workout for 3-4-09

Warm up with Joint Mobility then
2 rounds of
10 push ups
10 sit ups
10 air squats

Workout:
5 rounds for time of
Lunge walks length of basketball court
Hold handstand with feet against wall for 30 seconds

Workout for Friday 2-27-09

Today is simple and short.

Warm up with joint mobility then using the blue lines do:

1. walking lunges forward
2. walking lunges backward
   
3. step kicks
4. crouch under hurdles facing one way for 1/2 the distance turn around and face the other way
5. step over hurdles facing one way for 1/2 the distance turn around and face the other way
6. carioca facing one way
7. carioca facing the other way
   
8. bear crawls forward
9. bear crawls backward

WORKOUT:
35 Burpees for time

Post your times.

Killer workout today!!

Today was fun for me as a trainer!! I get tremendous satisfaction from seeing the folks I train "get it" today we did started with the Burgener Warm Up with a pvc pipe then did the Burgener Warm Up (using a clean variation) again with a 12# med ball. Both Terri and Kee are getting better at feeling mistakes they make and making great corrections on the next rep. The workout today was AMRAP in 15 minutes of run around the basketball court once then 15 med ball cleans. Both Terri and Kee worked wicked hard, Terri got 3 rounds and Kee got 4. Great work guys!

2-23-09 Workout of the Day

Warm up
2 rounds of
10 pushups
10 sit ups
10 squats

Run 2 miles for time

Workout 2-2-09

Warm up

Go through joing mobility 2x

1x through

10 push ups

10 sit ups

10 squats

Workout:

For time - 15, 9, 6

25 burpees

25 broad jumps

2-17-09 Workout

Today will be a light day, start with joint mobility and 2 rounds of 10 pushups, 10 air squats and 10 situps.

Do 5 rounds of:
20 jumping jacks
5 pushups

Lots of stretching afterwards.

Mastery by George Leonard

I intend to read this book ASAP just from this excerpt which embodies the attitude necessary for any athlete, especially a competitive gymnast.

"Genius will come to naught or will burn out quickly if you don't choose the masters journey. This journey will take you along a path that is both arduous and exhilarating. It will bring you unexpected heartaches and unexpected rewards and you will never reach a final destination. (It would be a paltry skill that could be finally and completely mastered.) You'll probably learn as much about yourself as the skill you're pursuing. And although you'll often be surprised at what and how you learn, your progress toward master will almost always take on a characteristic rhythm that looks something like this:



THE MASTERY CURVE
There's really no way around it, learning any new skill relatively brief bursts of progress each of which is followed by a slight decline into a plateau somewhat higher in most cases than the one that preceded it. The curve above is necessarily idealized. In the actual learning experience progress is less regular; the upward spurts vary; the plateaus have their own dips and rises along the way. But the general progression is almost always the same. To take the masters journey you must practice diligently striving to hone your skills, to attain new levels of competence. But while doing so-and this is the inexorable fact of the journey-you have to be willing to spend most of your time on the plateau, to keep practicing even when you feel you are getting nowhere.

How do you move toward mastery? To put it simply you practice diligently, but you practice primarily for the sake of practice itself. Rather than being frustrated while being on the plateau you learn to appreciate and enjoy it as much as the upward surges."

2/3/09 Workout

Warm up with

Joint Mobility
2 rounds of
10 air squats
10 sit ups

Workout
As Many Rounds as Possible of:
2 laps around gym
max rep push ups

post how many rounds and how many push ups you did in each round

Monday 2-2-09 Workout

Warm up
Joint Mobility
2 rounds of
10 situps
19 pushups
10 over head squats

Practice
Swings
Swing high pulls
Snatches


Workout
10 minutes
as many snatches as possible
switch hands every 10 reps

Tuesday 1/27/09

Joint Mobility

Warm up
2 rounds of
10 situps
10 push ups
5 lunges right/left

Workout
For Time:
Air squats 21,18,15,12,9,6,3
Run 1 length of the gym

*do 21 squats run 1 length of gym, do 18 squats run back continue until done

Post Times

Friday 1-23-09

BURPEES!!!!

Start the watch, at 1:00 min, do one burpee, at 2:00 do 2 burpees, so on and so forth until you can't make the amount of burpees in the minute allowed.

Workout 1-21-09

Warm up:
Joint mobility
25 jumping jacks
Jog from the racquet ball court to the double doors 2x
2x10 air squats

Workout
As many rounds as you can in 20 min
10 pushups
run 5 lengths of the racquet ball court
5 pull ups

workout 1/20/09

joint mobility
2 rounds of
-5 pull ups
-7 pushups
-10 air squats

workout
for time
50 double unders
50 butterfly situps
40 double unders
40 butterfly situps
30 double unders
30 butterfly situps
20 double unders
20 butterfly situps
10 double unders
10 butterfly situps

Workout 1-16-09

The workout for Friday is 3 rounds of a 500 meter row on the C2 rower. Post how long it takes for each round.

Take it easy.

Today will be an easy day. Practice squats, perform them slowly and deliberately, hold the bottom position and make sure that your back is maintaining the proper arch. Also for a a little bit of change hold some handstands against the wall. Don't over do it, make sure to keep the reps low today. Just work on being consistent in your technique.

Workout 1-13-09

Warm up -

• Joint Mobility
• 2 rounds of
• 10 air squats
• 5 pull ups
• 10 sit ups

Workout -

Complete as many rounds as you can in 15 minutes - post how many rounds you do

run 5 laps of racquet ball court (1 lap is from the glass to the wall back to the glass)

5 bar dips

1-12-09 Workout

Monday's workout

Joint Mobility
2 rounds of -
10 overhead squats
10 sit ups
5 push ups

1x10 (or more if necessary for technique) Dead Lift w/pvc
5x5 KB dead lifts w/appropriate size KB 1 min rest between sets

Test - stop 1 rep short of failure
Pull ups
Squats
Push ups

The Friday workout

Great job to Terri and Kee! Their technique on the KB snatch looked pretty good today, started to get some smooth movements throughout the whole skill. Good enough to start adding snatches to some workouts.

Warm up
Joint mobility
10 front squats
10 overhead squats
10 KB swings (russian)
3 TGU's on each arm - Terri 15#, Kee 20#

Review/Practice
Half rotation switch
KB swing high pulls - lots of emphasis on pulling the shoulder back as the KB came to around head height
Snatches

Workout
3 ladders to 5 of overhead presses
3x10 r/l high pulls

for time
Terri and Kee both finished at 13:20

Great work

1/8/09 Workout

Warm up with

Joint mobility

10 air squats

10 push ups

5 pull ups

w/o bar

practice 10 push press, 10 push jerk - 2 sets each

Workout

5 rounds of:

Lunge walks one end of racquetball court to the other

5 pull ups with weight at 60 lbs or less