Don't miss the Holiday Workout THIS
Sunday, December 19, 2010.
Don't forget to dress up in your most festive (red, green, blue, or white) workout clothes.
Thursday, December 16, 2010
Thursday Morning!
* Once I get my camera back from the repair shop I promise to post some pictures.
This was one hell of workout!
Part 1:
Bench Press- Work up to your 1 rep max
Part 2:
4 Rounds
24 Bench Press (@60% of your 1 rep max from Part 1)
12 Pullups (chin over)
500 M Row
SPICY!!
This was one hell of workout!
Part 1:
Bench Press- Work up to your 1 rep max
Part 2:
4 Rounds
24 Bench Press (@60% of your 1 rep max from Part 1)
12 Pullups (chin over)
500 M Row
SPICY!!
Tuesday Night!
Great job to each and every athlete who tackled this workout!
5 Rounds
5 Handstand Pushups
10 Pistols (R=1/L=1)
15 Wall Ball
*Complete 3 Muscle ups each round however you need to.
5 Rounds
5 Handstand Pushups
10 Pistols (R=1/L=1)
15 Wall Ball
*Complete 3 Muscle ups each round however you need to.
Tuesday, December 14, 2010
Getting Inverted!
Today's class had a lot to do with midline stabilization.
Strength:
Handstand pushup on 25# bumper plates. In groups of 3, work on driving out of the bottom of the handstand. Partners will assist the person doing the handstands with as much assistance as possible to complete 5 reps. Rotate with your partners, complete this twice.
Workout:
12-10-8-6-4-2
OH Squats (95#)
2-4-6-8-10-12
High Pulls (95#)
"Cool Down"
3-2-1
Handstand pushups (same format as above)
* In between sets run one 180M Sprint
Strength:
Handstand pushup on 25# bumper plates. In groups of 3, work on driving out of the bottom of the handstand. Partners will assist the person doing the handstands with as much assistance as possible to complete 5 reps. Rotate with your partners, complete this twice.
Workout:
12-10-8-6-4-2
OH Squats (95#)
2-4-6-8-10-12
High Pulls (95#)
"Cool Down"
3-2-1
Handstand pushups (same format as above)
* In between sets run one 180M Sprint
Thursday, December 9, 2010
Back in the Saddle
No excuses! I will be posting the WODs after each class I teach. No excuses!
Today's WOD:
Mainsite from 12/08/10
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
Today's WOD:
Mainsite from 12/08/10
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
Tuesday, November 9, 2010
Tuesday! Good Fun had by ALL!!!
We worked a lot of drills this morning then hit a short and painful WOD after:
3 Rounds
AMRAP in 3 Minutes
10 DB Thrusters (35/25)
5 Burpees
Rest 30 seconds in between rounds
3 Rounds
AMRAP in 3 Minutes
10 DB Thrusters (35/25)
5 Burpees
Rest 30 seconds in between rounds
Thursday, October 7, 2010
Tuesday, October 5, 2010
Tuesday, October 05, 2010- 6:30am Class
4 Rounds
500 M Row
3 minutes rest
DO YOU THINK THEY ENJOYED THIS ONE?
Thursday, September 30, 2010
Thursday, September 30, 2010
"Super SQT"
5 Rounds
10 Ground to Overhead (95/95)
4x- 50 M Sprints
95
Dr. Greg-9:32
Ben- 10:55
Sagi- 11:58
Mario- 12:41
Omar- 12:55
65
Bonnie W.- 11:06
Janet- 12:45
Paul- 12:45
Bonnie T.- 14:13
Adrian- 17:40
So... I lied, this workout was only supposed to be 3 rounds. OOPS! Sorry!
WHAT IS WRONG WITH THIS PICTURE? (Post in comments)
Wednesday, September 29, 2010
Tuesday, September 28, 2010
Great day of training!
6:30am
Adrian- 18:38
Chris M.- 14:01
Sagi- 14:41
Todd- 20:46
Mario- 19:50
Omar- 19:44
Bonnie W.- 17:26
Dr. Greg- 11:56
Scott-17:43
7:00pm
When choosing a weight for the thrusters, the goal is to pick a weight that will allow you to get each set of thrusters unbroken. Suggested weights are (115/95/65/45)
115
Joel- 15:59
Ruben- 13:28
Owen- 14:56
Eric- 13:33
95
Bert- 19:05
Mel- 16:56
Jared- 18:31
James 19:05
Kale- 17:28
75
Thai- 18:02
65
Sue-18:55
Trixie- 16:49
Bonnie W.- 17:16
Vicky- 19:46
Lisa- 14:45
Cesar-17:47
45
Michelle- 17:10
6:30am
Mainsite WOD from 09/27/210
10 Rounds
15 Deadlifts (135/95)
15 Pushups
Adrian- 18:38
Chris M.- 14:01
Sagi- 14:41
Todd- 20:46
Mario- 19:50
Omar- 19:44
Bonnie W.- 17:26
Dr. Greg- 11:56
Scott-17:43
7:00pm
10-9-8-7-6-5-4-3-2-1
Thrusters
200 M run after each set
When choosing a weight for the thrusters, the goal is to pick a weight that will allow you to get each set of thrusters unbroken. Suggested weights are (115/95/65/45)
115
Joel- 15:59
Ruben- 13:28
Owen- 14:56
Eric- 13:33
95
Bert- 19:05
Mel- 16:56
Jared- 18:31
James 19:05
Kale- 17:28
75
Thai- 18:02
65
Sue-18:55
Trixie- 16:49
Bonnie W.- 17:16
Vicky- 19:46
Lisa- 14:45
Cesar-17:47
45
Michelle- 17:10
Tuesday, September 28, 2010
Fight Gone Bad Scores
09/25/2010
Charity Workout FGB
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
The stations are:
Valley Crossfit Scores:
Class A:
Class B:
Class C:
Class D:
*Congrats to all. If your score is not posted it is because I did not get your score card. Please post your score in the comments section along with the class you were in.
Charity Workout FGB
In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
The stations are:
- Wall-ball, 10 ft target (Reps)
- Sumo deadlift high-pull (Reps)
- Box jump (Reps)
- Push-press (Reps)
- Row (Calories)
- Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
- Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
- Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
- Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps
Valley Crossfit Scores:
Class A:
| Name | Total Reps |
| Sleeper | 414 |
| Ruben R. | 410 |
| Joel B. | 364 |
| Stearns | 359 |
| Joe D. | 356 |
| Will | 335 |
| Eric M. | 329 |
| Beau G. | 327 |
| Casey M. | 322 |
| Josh M. | 308 |
| Dr. Greg | 304 |
| Greg J. | 296 |
| Doan V. | 293 |
| Chris | 293 |
| Sean M | 292 |
| Unknown | 288 |
| Bob R. | 288 |
| Rodrigo P. | 287 |
| KB | 285 |
| Chris | 270 |
| Steve | 269 |
| Owen | 266 |
| Fire Guy Chris | 266 |
| Johnny D | 265 |
| Josh | 259 |
| Mike S. | 258 |
| Sagi | 255 |
| John E. | 254 |
| George S. | 248 |
| Unknown | 246 |
| Mel | 244 |
| Raj R. | 241 |
| Gregory W. | 241 |
| Mark G | 240 |
| Jaren R | 236 |
| Tyler | 229 |
| German | 224 |
| David R. | 208 |
| Ping | 204 |
| Howard | 181 |
| Robert B. | 179 |
| Taylor | ? |
| Scott | ? |
Class B:
| Kris C. | 424 |
| Becca V. | 403 |
| Katie H. | 360 |
| Mike G. | 311 |
| Bonnie W. | 304 |
| Lisa R. | 293 |
| Omar Q. | 289 |
| Todd G. | 271 |
| Bonnie L. | 263 |
| Nicole | 261 |
| Jenn R. | 260 |
| Kalbert W. | 244 |
| Trixie | 240 |
| Maria | 239 |
| Meredythe E. | 236 |
| Joy T. | 228 |
| Kim W. | 226 |
| Vicky Y. | 225 |
| Janet H | 224 |
| Urbana | 215 |
| Sue Face | 209 |
| Alex C. | 191 |
| Tanya | 183 |
| Beatrice | 172 |
Class C:
| Amanda | 246 |
| Evan Z | 238 |
| Jammers | 227 |
| Carrie D. | 224 |
| Erika C. | 207 |
| Laysa | 197 |
| Abigail | 194 |
| Annie | 183 |
| Jennifer F | 180 |
| Olivia | 163 |
| Lauren | 159 |
Class D:
| Nisha | 193 |
*Congrats to all. If your score is not posted it is because I did not get your score card. Please post your score in the comments section along with the class you were in.
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