4/25/07

Should've Stayed @ Home

Manmakers X 50
Pull-ups X 50
Burpees X 50
Dips X 50

Sally, Judy, Adelaide, Joe, Jordan, Jarvis, Chris, Ronald, Charles

4/23/07

Cleans 5X5
Various Ab Stuff

Ronald, Chris, Jordan, Shawn, Judy, Sally, Adelaide, Joe, Charles

4/18/07

For Time--

run 400 meters (aprox)
turkish get-ups w/ 20lb dumbbell X 20 (10 ea side)
run 400 meters
pull-ups X 30
run 400 meters
turkish get-ups w/20 lb dumbbell X 20 (10 ea side)
run 400 meters
pull-ups X 30
run 400 meters

Intense, brief and natural.

Chris, Joe, Adelaide, Judy, Jordan, Ronald, Sally, Charles

4/16/07

For Time--

100 squats
100 sit-ups
50 dumbbell swings w/35lbs
50 push-ups
30 pull-ups
30 burpees
20 double-unders
20 handstand push-ups

Chris, Johnny, Joe, Adelaide, Judy, Sally, Ronald, Charles

**Scale as necessary

4/11/07

deadlift 5X1 or 5X3 w/ 5 jump squats in b/t (2:00 rest interval)

dumbbell push-press 5X3 (2:00 rest interval b/t sets)

tabata sit-ups

Chris, Joe, Lance, Randall (sit-ups only), Sally, Kim, Judy, Ronald, Jordan, Charles

**NOTICE**Episcopal track @ 10am on Saturday 4/14 for anyone interested. Call me @ 288-7208 or email me @ tpgbr1@yahoo.com w/questions.

4/9/07

The Prescription--

5 rounds for time--

40lb 1 arm dumbbell snatch X 20 (10 each)
push-ups X 30
squats X 40
billboard run (300-350 meters)

Scaled according to abilities.

Scott, Johnny, Jordan, Sally, Joe, Judy, Chris, Charles

4/4/07

For Time

run 400 meters
100 overhead lunges (PVC)
100 sit-ups
100 push-ups
run 400 meters

Sally, Johnny

Modified from the CrossFit site--

Three Rounds for Time

30 pull-ups
30 dips
30 back extensions
400 meter run

Danielle, Ronald, Charles

**As usual, workouts were scaled (if necessary) by the individual athlete.
Happy Easter!

4/2/07

30-20-10 reps of...

standing broad jumps
handstand push-ups
pull-ups

Scott, Sally, Johnny, Joe, Judy, Chris, Charles

**sub for the handstand push-ups is a dumbbell overhead press w/ dumbbells totaling 1/2 your body weight

3/28/07

5 X 3 of dumbbell thrusters or...

5 X 1 of deadlift

then...

400-450meter run X 4 w/2:00 rest in between

then...

50 v-ups and 50 sit-ups

**Plenty of rest between sets of thrusters or deadlift.

Chris, Judy, Garrett, Joe, Jordan, Johnny (@ the end), Charles

3/26/07

Fight Gone Bad

**This is a CrossFit workout. We subbed dumbbell thrusters for the wall ball and burpees for the row.

1:00 at each station
no rest between stations
3 rounds
1:00 rest between rounds

dumbbell thrusters w 20lbs
sumo deadlift high pull w/75lbs
box jump
push press w/70lbs
burpees

Judy, Joe, Garrett, Scott, Chris, Charles

3/19/07

5 rounds w/2:00 rest in between each round

shuttle run
15 burpees
25 sit-ups

Colton, Joe, Shawn, Chris, Charles

3/14/07

Tabata intervals of the following:

dumbbell swings w/35lbs or less
push-ups
sit-ups
squats

then..

tag team
p1 billboard run
p2 pull-ups until p1 returns
**When p1 returns, the partners switch rolls. This event is scored by dividing the total number of pull-ups by the total time of the workout in seconds.

Scott, Jordan, Judy, Ron, Garrett, Chris, Shawn, Randall, Charles

3/12/07

Max Rounds in 20:00

Manmakers X 10 w/ anywhere from 5lbs to 40lbs dumbbells
pull-ups X 15
billboard run (aprox. 300 meters)

Steven, Judy, Dawn, Joe, Colton, Scott, Chris, Charles

3/5/07

5 Rounds for Time

handstand push-ups X 10
dips X 20
squats X 25

Chris, Ron, Judy, Jordan, Charles

**Let me know if I missed someone. This was a week ago.

3/4/07

Warm-up--
Scale the fence

Then...

10 Rounds for Time

7 pull-ups
7 standing broad jumps
7 v-ups
run 220 meters

**some completed 7 rounds

Judy, John, Jordan, Charles

2/28/07

Technique / Max Effort

overhead squat 5X3
dumbbell military press 5X3

5:00 of...
bear crawl 1 lap
15 sit-ups

Judy, Jordan, Garrett, Joe

Sunday 3/4 @ Catholic High @ 1:00pm

2/26/07

1 arm dumbbell snatch X 50 (25 reps each side)
billboard run (aprox 300 meters)
hindu push-ups X 50
billboard run X 2
pull-ups X 50
billboard run

**weights ranged from 40lbs to 5 lbs for the snatch
**some athletes completed longer runs
**everyone finished under the 30:00 time limit

Steven, Judy, Dawn, Colton, Garrett, Ron, Jordan, Joe, Shawn, Charles

2/21/07

5 rounds for time--

dumbbell overhead walking lunge X 20 (10 each)
sit-ups X 20

then...

tag team burpees for 10:00

p1 15 burpees
p2 6 inch static hold until p1 is finished
**keep switching roles for 10:00

Jordan, Joe, Dawn, Ron, Judy, Steven, Charles, Dan (later)

2/19/07

Dice Game
Keep rolling for 20:00--

1=50 squats
2=40 push-ups
3=30 dumbbell swings
4=20 pull-ups
5=10 burpees
6=5 handstand push-ups

Joe, Jordan, Colton, Ron, Steven, Judy, Charles

2/15/07

Dumbbell Thrusters 5 X 3 w/ aprox. 2:00 rest b/t sets

then...

3 rounds for time
farmer's walk X 2 laps
sit-ups X 25
bear crawl X 2 laps
pull-ups X 25
dips X 25

Dawn, Steven, Charles