WOD:12AUGUST2011

Well, the time has come.. I need a Vacation. It saddens me to step away for even two weeks. I feel like a parent who's letting his kids go to school all by themselves. So as I wave goodbye to you all as you hop onto the school bus, you can rest assured, I packed you a lunch...ok I'll stop speaking in analogies....

Basically what I mean, is that while I am gone, you will be WELL taken care of.

How its going to work:

For the Lunchtime Class, Sally will be leading along with Tyson if he returns. They are both Level 1 CrossFit Certified Instructors. They will post the workouts either the night before or the morning of the workout and your Schedule will be a bit different. Monday, Wednesday, and Friday. As you noticed, some people have decided that CrossFit isnt for them, and that's perfectly fine, like I said last class: Its not for everyone. But stick with it and you will see changes and results. Not just on a physcial level, but a mental level. You will form bonds within the community that are stronger than you will ever become. Stay motivated!

For Today: I will be gone, I have an airport run to make, sadly. So Sally will be there today for you. The workout is:

5 Rounds For time:
Run 400 Meters
15 Overhead Squats

If you cant run for medical reasons, wheel out the rower and do that for 500 meters. If youre rowing for meters its a bit different than rowing for calories. Set the damper somewhat low (4) and keep the pulls strong and the returns quick for a high turnover. Basically keep that wheel spinning. Best of luck to you all! See you when I get back!


Evening Class: I should be back in time for the evening class: In the VERY RARE case that I am not the workout is 100 Burpees for time. (Lets Hope I am there)

Today is my last day with Chelsea, so in honor of the occasion, there is an Actualy workout named "Chelsea" Its Every minute on the minute perform 5 Pull Ups, 10 Pushups 15 Squats....for 30 minutes. Well, because of time constraints and the fact that that much squats this early may cause EXTREME discomfort and honestly its a little unsafe, we will only be doing 15 minutes.

"Half-Pint Chelsea"
E.M.O.T.M
5 Jumping Pullups- Work on kipping if you want
10 Pushups
15 Squats
Rest about 10 minutes
then 3 sets of 10 burpees as fast as possible. Rest 2 minutes between each.

Then Handstand Practice.

How's It going to work for you all when I am gone? You will follow the same regimen that the Lunch class has. They will be posted the night before or day off. You guys may be left without a trainer, but the workouts are straightforward and basic, I am relying on you all to form up and meet for this...When I get back, be ready. A new group of people will be rolling in on the first of September! If anyone has any questions, give me a call at 327-301-1346. I am on call 24-7! See you all very soon, Ill be posting pictures!

WOD: 05August2011

A big day indeed. Today is the first lunchtime class! A big "WELCOME" to all the newcomers! I am looking forward to working with the new people AND seeing some improvement in the evening class, as we will be repeating a workout from about a month ago!

Lunchtime Class: Bring: Water
A workout log book/Journal/diary etc.
Pen/Pencil

What to expect: The first half of the class will be introductions and cover what exactly CrossFit is and what its all about, what to expect and then we will move into the instruction portion where you will learn the proper form for both the squat and deadlift. This will move fast, so lets get right to business. I want to make the most of our hour together so keep the side conversations to a minumum. After we are comfortable with everyones movements we will then move into the workout. Which is:

Run 400m
then 21-15-9 Reps of:
Squat
Pushup
Deadlift
Finish with 400 meter run

If you see something that you can't do, don't worry. We can scale it down to your skill level. Today will be nice and easy, dont try to get too intense. We want you to become familiar with the movements. Today we will meet at the basketball court in front of the gym.

Evening Class:
You guys ready? Big night! We will be repeating the workout:

5 Rounds:
7 Push Press
14 Pushups
21 KB swings

Then:
Tabata Situps

Bring an attitude. I want faster times across the board! Lets get after it. I wont bring the music this time. Sarah, you got my back?

See you all in a bit!

WOD:27July2011

I want to personally thank everyone who has CONSISTENTLY shown up day in and day out while I have been absent. For your dedication, I reward you with a brutally hard work out. I know...I am too nice!

4 Rounds for time.
10 Jumping Pullups. Strict as possible. Lower SLOWLY and CONTROLLED
20 Burpees
30 Kettle bell swings
40 Situps
50 Squats

Keep up the great work! The highlight of my day is coming home and seeing a picture of the group and seeing all the chatter! So keep ME motivated and post some pics afterwards!

-Cam

WOD for Tuesday 05July2011

First off, I want to say Happy 4th of July! It may be a day late, but the meaning is still there. Lets take a moment to be thankful for the freedoms we have as Americans.....



Ok, Let's get down to business. I know a lot of you may have indulged this past weekend. Am I mad? Hell no! Why? Because, I did the exact same thing. I celebrated American Pride by eating an ass-load of food, a lot of it being of the "junk" variety. I am paying for it today...and so will you.

Face it, we live in a fast paced world and we demand fast results. What if I told you that in as little as 4 minutes a day you could get a six pack, complete your masters degree and raise your kids? Surprised? Yea, me too because thats all false.

But in as little as four minutes a day you can improve your fitness, making it easier to acheive that six-pack, clear your head so you can hit the books and give you more energy to chase after the kids. Sounds interesting, eh?

The Tabata Protocol is an intense (we LOVE intense) workout regimen that can be done with just about any exercise. Tabata is the last name of the researcher that developed this interesting method for training that increases anaerobic and aerobic pathways at the same time. It basically means that you can increase strength, power and speed at the same time you are increasing you VO2 Max. How does it work?

You work for 20 seconds and rest for 10. COntinue this until four minutes has passed. Sounds simple? Well, tonight we will find out for sure.

Tabata Intervals:

Burpees
Squats
Situps
Pushups

Your "score" for each exercise is the total number of reps.

This will be a total of 16 minutes of work, as we will do each exercise for four minutes with no breaks in between exercise. Example: On the last set of burpees, we will rest until clock hits 00:04:00 then start the Squats. I ask that everyone brings a piece of scratch paper and a pencil. We will record reps.