7/30/10

Friday, July 30

It's hard to believe that summer break is half over. I don't know where the last month went but it's gone and it left quickly. I hope everyone is enjoying their summer away from school but you should be staying active. Many of you should be mastering swimming by now or at least be able to swim across the pool nonstop without assistance(Joe). These workouts don't take much time just a lot of effort and sweat. Post times and results to the comments here or on the Facebook page, Fremont PE Buff Class.

WOD
3 x 5 Ground to Overhead. Find something heavy, pick it up(Clean) and put it over your head(Push Press).
then
1 min max Burpees
1 min max Situps
1 min max Squats
1 min max Pushups

TOD
Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind.
  - Dr. Seuss

What do you think? Is this true or just something he couldn't put in one of his books?

7/28/10

Thursday, July 29

WOD
Swim 500m (or yards depending on the length of the pool in which you are swimming). Every 50m/yd get out and do 10 pushups and 10 squats. If you are just learning to swim do the pushups and squats after the swim.

Thought of the Day(TOD)
Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.
-Theodore Roosevelt
Are you daring mighty things or living in the gray twilight?

Wednesday, July 28

WOD
10 minutes of Handstand practice
then
3 x 5 Deadlift

7/26/10

Tuesday, July 27

WOD
AMRAP 20 min
400m run
Max Pushups

After the run do as many pushups without stopping. When you have to stop, pause or put your knees on the ground start your next round.

Thought of the Day(TOD)

Two roads diverged in a wood, and I--
I took the one less traveled by,
And that has made all the difference.

Robert Frost (1874 - 1963), The Road Not Taken

Monday, July 26

WOD
100 Bench/Box Jumps

7/23/10

Friday, July 23

WOD
Run 5k
use mapmyrun.com or runningmap.com to plot a 5 kilometer(5000m) course.

7/19/10

Monday, July 19

WOD
15-12-9
Pullups
Burpees

Thought of the Day
Men acquire a particular quality by constantly acting in a particular way.
-Aristotle

I heard this the other day and it made me think. What does it say to you?

7/16/10

Friday, July 16

WOD
"Fun Workout"
4 rounds
400m run
10 Burpees
10 Situps
10 Squats

Check out the CrossFit Games online at live.Crossfit.com

7/15/10

Thursday, July 15

WOD
5 rounds
10 pullups
15 pushups
20 situps
25 squatsthe CrossFit Games start tomorrow morning. If you want to see some fantastic athletes doing some intense workouts. You can watch it for free at live.Crossfit.com

7/13/10

7/12/10

Monday, July 12

WOD
AMRAP 12 min
10 Pushups/50 rope jumps

Thought/Question of the Day
What's the purpose of getting/being fit?

7/9/10

Friday, July 9

WOD
10 x 100m Sprints. Rest 90 seconds between sprints.

Thought of the Day
What are three things you want to accomplish in the next 6 months that, if completed, would make you say 2010 was a great year?

7/8/10

Thursday, July 8

Cleans
5 sets x 5 reps

Rest 5 minutes then
2 x 400m run
400m run backwards

7/7/10

Wednesday, July 7

WOD
60 burpee box/bench jumps.
Do a burpee and then jump up on a box or bench. The height of the box/bench should be 16"-24" tall.

7/6/10

Tuesday, July 6

Swim 500 yards. If you swim well finish as quickly as possible and nonstop. If you don't swim well break it up into manageable bits with breaks. If you can't swim spend 30 minutes practicing.

7/2/10

Friday, July 2

Today is a lifting day. Load a backpack with sand, rocks, books or anything heavy and do some deadlifts. Find a weight that is challenging to complete five repetitions. Do three sets of five lifts Rest one minute between sets.
Remember to keep the back tight and flat throughout the lift. No arching!