Tuesday, June 30, 2009

Snack time!

So, Manda and I ran to the store today on a 15min. break to grab snacks to have @ work. We eat breakfast every morning! I can't stress to you enough how important that is. If you want to be a machine then you need fuel. Trust me, your performance will suffer based on the type of fuel you put in your tank! :) Anyway, we ran into some friends *names will be left out to protect the innocent* and one mentioned they were headed to the pastries for snacks. This got me thinking...most people don't really have an idea of what to get for snacks...hence this post. These are what we got today. You'll notice there is no fat, but that's because we have almonds and macadamia nuts already @ work. Included are carbs; Apples, Pears, Nectarines and Triscuts - reduced fat wheat. Protein: Deli sliced lunch meat, and cheese sticks, also low-fat. Then yummy stuff to drink, unsweetend tea and Crystal light lemonade, to be mixed w/ the tea to avoid too much of the fake sugar. Lastly, we have Organic low-fat milk that we use for our breakfast shakes and coffee. Oh - and Steve's sammich for lunch...he'll eat that and half an apple w/ 9 almonds or 3 macadamia nuts. Happy Tuesday!!!

Monday, June 29, 2009

MEBB Monday!

M.E. Press 5-5-5-3-3-3

Rest 5:00

DB Swing 20 Reps / Pull-ups 20 Reps
DB Swing 18 Reps / Pull-ups 18 Reps
DB Swing 16 Reps / Pull-ups 16 Reps
DB Swing 14 Reps / Pull-ups 14 Reps
DB Swing 12 Reps / Pull-ups 12 Reps

Loading 55lb Male athletes / 35lbs Female Athletes

Scale accordingly for swings and sub beginner or jumping pull ups.

Friday, June 26, 2009

Satuday Park WOD tomorrow 6-27-09!

Greetings 105 degree enthusiasts,

Come join us in the morning for a workout! 8AM sharp! Let's try to beat the heat! Don't forgot H2O and a towel! The par course on Truxtun Ave. across from Total Woman and the Triple A. We might move locations next weekend, but I'll keep you posted! See you in the morning!!!


Thursday, June 25, 2009

Last night in the gym...

Tia R., Susan, and Eva hit:
5 rounds for time
10 Medicine Ball Cleans
10 Up-downs

T-dub hit:
5 rounds
3 min. Row
10 Push-ups

Momma Wood hit:
Hopper Deck 4 of hearts
Slam Balls
Walking Lunges
Overhead Squats


Tuesday, June 23, 2009

It feels like a Tuesday!

Buy in:
3 rounds
10 Front Squats
10 Slam balls

Back Squat

Rest 5min. then,

AMRAP 12min.
5 pull ups
10 push ups
15 box jumps

Work up to a weight that is SLOW on the back squats. Moving through mud, but make sure you can finish a set w/o stopping to rest. Modify beginner or jumping pull ups, and appropriate box height for the metcon. Go FAST on the box jumps. :)

Monday, June 22, 2009

Saturday's Park WOD...

For time:
Run 400m
Overhead Squats w/pvc
Mountain Climbers (2-count)
Run 400m

Today is "abs" day. :)

Friday, June 19, 2009

Greetings summer solstice enthusiasts!

We'll be out @ the par course tomorrow morning @ 8 o'clock in the AM sharp! Truxtun Ave. across from Triple A and Total Woman. Come out and have some fun and a great workout! Don’t forget H2O and a towel! See you in the morning!


Thursday, June 18, 2009


For time:
Run 400m
Box Jumps
DB Thrusters

Use appropriate weight for dumb bells, and box height for jumps. A good time to finish would be around 12-13 minutes. Aim for a weight that will allow you to finish in that time. Puppies use a 15-12-9 rep scheme. Have fun!!!

Custom WOD...

Last night Tia Renee, Jason and Eva did:

AMRAP 20min.:
Run 400m
15 Abmats
15 DB Thrusters

Eva only got in two rounds before she had to leave. They all did really well considering the heat on the runs! Not to mention (but I'll mention it) our 400m is not an easy 400m. ;)

Wednesday, June 17, 2009

A fine Tuesday evening...

3 rounds for time of:
10 pull-ups
20 push-ups
30 abmats
40 squats

Scalings are: beginner or jumping pull-ups, knee push ups, and hail marys or sit-ups. Everyone does the squats!! :)

Monday, June 15, 2009

M.E.B.B and Metcon Monday!

WOD # 1

M.E. Supine Bench Press 3-3-3-1-1-1
Rest 5:00 Minutes
Then every minute for 12 minutes:
Dumbbell Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight.

WOD # 2

5 rounds for time of:
20 Box Jumps
20 Push Press

Post loads and times to comments.

Saturday 6-13-09 Park WOD was...

5 rounds for time:
2 backwards hill sprints
15 burpees

This one was a quad burner! Totally unexpected, but folks liked it!!!

Friday, June 12, 2009

Take a rest day...but, don't forget the Park WOD tomorrow!!!

8am sharp!!! Truxtun Ave. across from Triple A and Total Woman. All are welcome! Bring a friend, h20, and a towel!!! See you there!!!

Friday trainer WOD:
AMRAP 20min:
Run 400m
30 Abmats
30 Push presses

And for some Friday fun...check out some various pics... :)

Three WOD Thursday!!!

T-dub & Lisa hit:
Complete as many rounds as possible in 15 minutes of:
35-45-pound Hang clean, 15 reps
12 Bar or bench dips
15 Sit-ups

Sally came by for her first WOD in the garage!
For time:
Run 200m
Ring Rows
Knee Push-ups
Run 200m

Trainer WOD:
Overhead Squat 3-3-3-1-1-1
Rest 5min.
7 rounds for time:
10 Hang power snatch @ 50% 1RM snatch
10 Alt. Supine DB bench press (5R/5L) @ 50% of bodyweight

Post all loads time and experiences to comments.

Thursday, June 11, 2009

Last night and this morning peeps did "7-down"

7 rounds for time of:
7 Push Press
7 Slam balls
7 KB swings

Scale weight accordingly for all exercises.

We had a full house last night! Tia Renee, Tio Ern, Jason and Toby came over and got to see Lisa and T-dub finishing their WOD, then they rocked out their own!!!

See comments for results...

5am class did:
AMRAP 15min.
3 Push-ups
6 Goblet Squats
9 KB swings

Tuesday, June 9, 2009

One more MEBB day!

M.E. HANG CLEAN 3-3-3-1-1-1

Rest 5 Minutes

5 rounds for time of:
5 Box Jumps
12 (Feet Elevated) Push ups
Run 200m

Happy Tuesdee!!! :)

Hang Cleans are taken from "hang position" and caught in a full squat. Use appropriate weight and if you're not familiar with the lift Google search it, watch form, and practice, practice, practice! A broomstick or PVC works perfectly! Also, scale the box height and level of foot elevation for the push-ups. If you can only do knee push-ups, try for real ones today.

Monday, June 8, 2009

Strength, Metcon, and Softball Monday!

Tonight's WOD will be as follows:

M.E. Supine Bench Press

Rest 5:00

5 rounds for time:
9 Thrusters
9 Pull-ups

See comments for scaling and post times.

T and M will only be doing the metcon portion of this WOD along with a thorough warm up. They have a softball game to play after wards!

Chicken Coop Sundee!!!

Yep, we spent our day building a chicken coop out at Manda's grandma's house. It's one serious chicken coop. We dug 24" post holes...8 of them. Had to break concrete, and there was even some injuries. Nothing serious...but the coop drew blood. Just like the gym! That was enough for a WOD.

Saturday, in the park, I think it was the Tabata WOD...

"Tabata The Park"

Perform 20 seconds of work followed by 10 seconds of rest for 8 consecutive intervals of the following exercises:

Hill Sprints

Post experiences to comments.

Thanks to everyone who made it out!!! Tia C., Tia R., Jason, and Sally!!! Tabata is always more fun with more people.

Friday, June 5, 2009

Fridee Fun WOD!

30 Muscle-ups for time

See comments for scaling and post times.

Here is a video on Muscle-up progression.

Park WOD Saturday 6-5-09

Greetings summer rain enthusiasts,

We'll be out at the par course on Truxtun, across from Total Woman and Triple A, tomorrow morning for a workout! 8 o'clock in the AM sharp!!! Bring a towel, a water bottle, and your can of whoop a$$!!! See you there!


Thursday, June 4, 2009

M.E.B.B. WOD - Courtesy of Fitness Conduit


Rest 5:00 Minutes

3 Rounds for time:
500 M Row
30 Ball Slams
30 Push-ups

Males 20lb D-ball/Females 16lb D-ball*

*EFB uses Slamballs instead of D-balls. 18lb for Men/12lb for Women

M.E. = Max Effort, use appropriate loading on OH Squat.

See comments for loads and post times.

The Fitness Conduit

This is so good it deserves it's own post...

"We don't have the agility of gymnasts, the power of a weightlifter, or the endurance of a marathoner but we have more agility, power, and endurance than any gymnast, weightlifter or marathoner. We do your stuff almost as good as you, you can’t do our stuff at all and we do stuff neither of us does way better than you can." -Greg Glassman on being a CrossFitter

Wednesday, June 3, 2009

Kettlebell Breathing Ladder...

KB Breathing Ladder (you can substitute a dumbbell of equal weight)

Looks like:
1 swing, 1 full breath
2 swings, 2 full breaths
3 swings, 3 full breaths
and so on...up to...
15 swings, 15 full breaths (then back down the ladder)
14 swings, 14 full breaths
13 swings, 13 full breaths
and so on...down to...
1 swing, 1 full breath

Rest period is during breaths. Try not to take additional. If you have to, note it, and try to take none next time.

Breathing Ladders can be done with large movements like Thrusters, KB swings, and all types of Cleans. Here is a good article about them. Have fun!!!

Tuesday, June 2, 2009

Tuesday night Dodger game!!!

AttencĂ­on! AttencĂ­on!!! Read this...past it on!!! Get Off The Ibuprofen Peoples!!!

Monday night in the torture cave the girls did...

10-20-30 reps for time of:

DB lunges
Push Press

Scale weight for all three accordingly. Post time to comments.

Monday, June 1, 2009

Sunday Run day.

For time:
Run 5k

Post time to comments.

Saturday's Park WOD...

"Animal Style"

3 rounds for time:
30-40ft. Burpee Frog jump
30-40ft. Bear Crawl
30 Squats
Run 200m

See comments for scaling and post times.