Not bad for a soccer mom with two kids

This is the last of 5 rounds of 10 jump squats and 10 dolly piked push ups for time.  This circuit was the finisher on an already tough main set yesterday, thought I would give Deb some props for the effort.

Abby Golden Action Shot

A great picture captures our very own up and coming high jumper Abby.  She is still in middle school, but we expect big things as we transition her from a cross country runner/high jumper to exclusively a high jumper.

Alli, eat well or shit yourself

I just saw the commercial for the diet drug Alli,and basically it removed fat from your colon and you crap it out, the idea is that if you eat less fat, you won't shit yourself! It's a reward system

-- In Strength

WOD 4.30.09

Run a little, row a little

1000m row
1 mile run
750m row
1/2 mile
500m row

Afap


-- In Strength

WOD 4.29.09

5 min amrap:

Sit ups 10
Jump lunges 5ea
Db push press 10 20/30#

50-40-30-20-10

Jump squats
Dolly pike push ups
Lying pullups (inverted rows)


-- Post From My iPhone

Nasty little sequence we call “Dolly Hell”

Watch the video, do each movement for 20 reps (the video shows sets of 5), and do the sequence 5 times without rest, killer core work.

WOD 4.26.09

5 min amsap

Sit ups x 20
Pullups x 5
Run 100m

3 min as many as possible burpees

5 rounds:

9 front loaded lunges x 135
6 front squats x 135
3 hang squat cleans x 135

In strength

A truly mesmerizing video

WOD 4.23.09

"Ticking Gift"
50-40-30-20-10
sit ups
lateral bounds
mountain climbers

3 min as many 24" box jumps as possible

5 rounds
hang clean 135 x 6
push press 135 x 6
front loaded lunges 135 x 6ea

sprint 30 m x 5 on 45 seconds

WOD 4.20.09

Spoiled Cheese Cake
5 min AMRAP:
burpees x 5
front lunges 5 ea
push ups x 5

10 min AMRAP:
Lateral bounds x 10ea side
Jump squats x 10
Broad Jumps x 10

10 min AMRAP:
Step Ups (tallest box you can manage) x 10ea (20#/30# db)
Push Press x 12 (20#/30# db)
Half Moons x 10 (20#/30# db)

Airdyne sprints 4 x 30s 60s recovery

Hang Power Clean Sequence

I love this sequence of pictures, catches the speed for which the olympic lifts are famous

WOD 4.17.09

warm up

5 min moderate pace airdyne bike

6 x 30s sprint/30s recovery peddle airdyne bike

5 rounds:

row 250m

12 burpees

12 dolly pike ups

for time

Assistant Trainers

You pay trainers and all they do is lay around and workout!

Moved around the Stuff

In a fit of spring cleaning, I rearranged all the crossfit/rehab equipment to open up more floor space, here are the results, alot more user friendly

Crossfit is for everyone

Annabelle is 87, we don't call it crossfit with her, but she still is kicking some butt.  We can scale workouts to any age, injury or fitness level

475 going to 500

As I posted earlier this week, I am working on my Crossfit total numbers. As one of my wise athletes, Danny Jasper, said last week, you can't bullshit a deadlift. Truer words have never been spoken, here is me with 475, doing sets of 5 at 405, so feeling good about the process

Perfect Pullup

We don't actually teach clients to chew the bar when doing pullups, but some people you can't tell anything to!

Little Issac, first attempt at an assisted pullup

WOD 4.18.09

warm up

5 rounds

front squat 205# x 6

24" box jumps x 6

push press 115# x 6

for time

Before you talk to me about your bodyfat do a couple of things

1. Are you eating a good breakfast?

2. Are you drinking water throughout the day, not just when you are thirsty, but then its too late

3. Do you have a ride on mower?  Go and get yourself one of these:

4.  Are you limiting carbs on non workout days?

5.  Are you eating to fuel performance, or for comfort?

Only Fat Ugly Girls Lift Weights......RIIIIGHT!