Holiday Workout in COMING!!!

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 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!!

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.

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

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

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

Thursday, October 07, 2010:

6:30am Class

Strength Portion: Push Jerk

5-3-3-1-1-1-1

Workout: (Go fast)

12-9-6-3

Bent Over Rows (85#)

Seated Box Jumps

Ring Dips

Coach Sagi and Paul

Times:
Sagi- 7:06
Paul- 7:07

Great work guys!

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

 

"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)



Tuesday, September 28, 2010

Great day of training!

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

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:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

The four divisions are:

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
4. 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.