10/31/07

21-15-9

body weight deadlift
burpees
pull-ups

If necessary, modify the weight on the deadlift. Call me at 288-7208 with any questions. Class will be back on schedule on Monday. Have a great night!

10/29/07

Part A
max rounds in 10:00
standing broad jumps X 5
40lb 1 arm dumbbell clean & jerk x 10 (5 ea)

Part B
team push-ups X 150

Part C
team static holds/sit-ups

Peggy, Jordan, Butch, Patrick, Stephen, Dwayne, Dawn, Charles (only team stuff)

Let me know if I messed the reps up on this one. I accidentally erased the workout and my memory is taking a vacation.

10/24/07

For Time--

run 800 meters
dumbbell swing X 100 (30-35lbs)
push-ups X 100
squats X 100
run 800 meters

Dawn, Stephen, Butch, Patrick, Josh, Peggy, Dwayne, Danielle, Jordan, Charles

10/22/07

For Time--
burpees X 25
pull-ups X 50
sit-ups X 100
35lb dumbbell thruster X 50
burpees X 25

Patrick, Stephen, Peggy, Butch, Dwayne, Jordan, Charles

10/17/07

maximum rounds in 20:00

handstand push-ups X 5
40lb dumbbell hang squat clean X 7
burpees X 9

Dwayne, Butch, Josh, Patrick, Emile, Jordan, Brandon, Dan (45lb dbs), Charles (later)

10/15/07

deadlift 3 sets of 5

dumbbell thrusters 3 sets of 5

Stephen, Peggy, Josh, Jordan, Dwayne, Butch, Emile,

10/3/07

overhead press 5 X 5

then...

3 rounds for time

10 handstand push-ups
20 burpees
30 pull-ups
1 lap farmers walk w/ dumbbells equal to body weight
40 sit-ups (glute ham preferably)

Jordan, Butch, Jim, Dwayne
**Some athletes scaled back the rounds.

10/1/07

5 rounds for time

run 400 meters
walking lunges X 30
dumbbell push-press X 15 (dumbbell wt equals 1/2 your body weight)

Patrick, Butch, Dwayne, Peggy, Dawn, Jordan, Stephen (did Linda from CrossFit)

9/26/07

maximum rounds in 20:00

20lb turkish get-ups X 6 (3 each side)
push-ups X 12
squats X 18

Josh, Butch, Peggy, Dawn, Stephen, Dwayne, Jordan, Danielle

9/24/07

3 rounds for time

burpees X 21
handstand push-ups X 21
sit-ups X 21
pull-ups X 21
dumbbell swings X 21

**Some athletes scaled this according to their abilities.

Peggy, Christina, Josh, Stephen, Dawn, Butch, Peggy(2), Jordan, Dwayne, Charles

9/19/07

back squats 3-5 sets of 5

dumbbell overhead press 5 sets of 5

Plenty of rest between sets.

Sit-up races and ladders

**If you are new to all of this, use very light weight and work on perfecting technique. If you are competent in the movements, add weight to each set while staying within the 5 repetition rep scheme. For the sit-ups at the end, see how fast you can get to 100 regular sit-ups or 50 glute ham sit-ups.

Dwayne, Peggy, Judy, Butch, Jordan, Emile, Charles

9/17/07

40 lb manmakers X 21-15-9
glute ham sit-ups X 9-15-21
pull-ups X 21-15-9

**The first round looks like 21 manmakers, 9 sit-ups and 21 pull-ups. The second round is 15 of everything. You get the picture.

Jordan, Peggy, Butch, Dwayne, Charles

9/12/07

All Messed Up
RX: 40lb dumbbells
Do ring dips if you have rings.

dumbbell hang squat clean (DHSC) X 30
dips X 20
pull-ups X 10
DHSC X 10
dips X 20
pull-ups X 30
DHSC X 20
dips X 20
pull-ups X 20

9/10/07

run 400 meters
50 squats
30 handstand push-ups
run 400 meters
75 squats
20 handstand push-ups
run 400 meters
100 squats
10 handstand push-ups

9/8/07

This is one I did by myself. Feel free to give it a go.

3 rounds for time

run 800 meters (aprox)
135lb back squat X 21
pull-ups X 21
ring dips X 21(I used those straps that hold people up while they are doing that knee swinging stuff).

9/5/07

deadlift
5 X 5 or 3-3-1-1-1

then...

run 300 meters
10 burpees
rest 1:00
run 300 meters
7 burpees
rest 1:00
run 300 meters
5 burpees

Speed, speed, speed!

Dawn, Stephen, Butch, Dwayne, Judy, Peggy, Jordan

9/2/07

At Episcopal High School

maximum rounds in 20:00
run 400 meters
squats X 30
burpee pull-ups X 10

UGH.

Dawn, Dwayne, Dan, Stephen (Cindy), Charles

Have a good Labor Day. See you Wed.

FREE WORKOUT!!!

Well, they're all free. It just sounded very promotional.

Sunday September 2
Episcopal Track
1:15pm
Episcopal is in the Woodland Ridge subdivision off of South Harrell's Ferry Road. Go all the way down Woodland Ridge Blvd past the bridge and the school is on the right. Turn right onto the street immediately after the school and make another right into the parking lot. You'll see the football field (and track) off to the side. The pull-up bars are magnificent!
Call me @288-7208 or email me @ tpgbr1@yahoo.com if you need better directions.

8/29/07

5 rounds for time

4oom run
40lb dumbbell thrusters X 15

Dwayne, Butch, Peggy, Stephen, Christina, Josh, Jarvis, Charles

8/27/07

Tabata intervals(:20 on :10 off X 8) of the following:

55lb dumbbell swings
push-ups
sit-ups
squats

then...

4 directional static holds