Archive for June, 2010

New Classes

Wednesday, June 30th, 2010

Starting tomorrow, July 1, 2010, 5:30 pm classes will be added to the schedule for Tuesday and Thursday.

5 rounds

Wednesday, June 30th, 2010

Rich_04_26_10

Use same bar load throughout
15x Overhead squats (95#/65#)
15x Pull-ups
15x Split jerk
15x Knees to elbows
15x Hang power clean
15x Stiff-legged deadlift

Bonus:
5 rounds
Rest as needed between rounds
Shoulder press 5-5-3-3-1x

Burner

Tuesday, June 29th, 2010

Joe_Jen_06_23_10

4 rounds
Run 400-800-1200-1600m
21x KB swing (50#/35#)

Bonus:
3 rounds
45 seconds Box jumps
15 seconds rest
45 seconds Box jumps
15 seconds rest
45 seconds Box jumps
90 seconds rest
10 x Tire flips

Shamrock

Monday, June 28th, 2010

Class_06_25_10
Max rounds, no time limit
On the minute every minute perform
1x squat first minute, then rest
2x squats second minute, then rest
3x squats third minute… and so on
Continue until you cannot perform the requisite # of squats within the minute

Bonus:
Work up to 1RM
Power snatch

Rest Day

Sunday, June 27th, 2010

Joe_06_27_10

Alotta Tabata

Saturday, June 26th, 2010

Compare to Wednesday, March 31st, 2010

pukie-ripped-2c-300x277

The Tabata workout is a high-intensity training methodology that produces remarkable results. A Tabata workout is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.  In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds.  The round with the smallest number is your score.  Use this score as a baseline for later on -see your progress or lack thereof to really target weak points as you move forward.  Never settle for your last score!

You will be amazed at how intense the four minutes of  fun will feel.  This method taxes both the aerobic and anaerobic energy systems. To be clear, this isn’t “eight sets of eight,” although the goal of doing eight reps in each of the 20-second clusters is about right.  Instead it’s “as many reps as I can get in” during the twenty seconds, followed by ten seconds rest.  It helps to be able to see a wall clock with a second hand during your four minutes of fun. Stop at twenty seconds, rest ten seconds, and go again.. Watching the clock helps with your focus and also in keeping count of the eight cycles…

Complete:

Tabata Squats

Tabata Sit-ups

Tabata Push-ups

Tabata Sit-ups

Tabata Rows (Calories)

Tabata Sit-ups

Concept:
Perform all above Tabata Programs to completion.  We’re working on the development of the aerobic system and muscular endurance through super-intense training.  Rest as needed in between Tabatas, but not once you begin one!!!  Try to minimize rest periods.  With 1 minute rest in between, this entire program (less the movement prep) will last you 29 minutes.  As a summary, you will work to your capacity for 20 seconds, then rest for 10 -repeating this until you complete 8 sets of each, totaling 4 minutes for each exercise.   To read more on the Tabata principle, go here: http://www.squidoo.com/tabatatraining#module2103430.   BONUS Workout to follow later…

Shaft

Friday, June 25th, 2010

crossfit-ktown-112

For time
500x Walking lunge steps
On your way to 500 reps stop every two minutes and perform 10x push-ups

Bonus:
50 x GHD sit-ups
25 x Hip Back Extensions
50 x Sit-ups

12 rounds

Thursday, June 24th, 2010

Onge_06_23_10
12x DB hang power clean & jerk (45#)
12x Burpees

Bonus:
3 rounds
10 x Medball push-ups (alt. sides)
20 x Floor wipers

4 rounds

Wednesday, June 23rd, 2010

Joseph_06_22_10

Look away, I’m hidious!

36x Box jumps (20 inch)
18x Sumo deadlift high pull (95#/65#)
30x KB swing (45#/35#)

Bonus:
25 x Turkish get-ups
25 x Windmills

Nicole

Tuesday, June 22nd, 2010

Frank_12_17_09

“Hey Melon, put your suit on, we need ya!”

Max rounds in 20 minutes
Run 400m
Max rep pull-ups (note total pull-ups each round)
Score rounds and pull-ups

Bonus:
25 x OHS
50 x Front Squats
75 x Back Squats
(45#/25#)