Saturday, January 1

Happy New Year!

3 x 40m Run/20m Bear Crawl/40m Broad Jumps/20m Lunges
AMRAP 10 min
5 Pullups
10 Pushups
15 Squats

Rest 5 min
1 mile run

Post round completed and mile time to comments.


Friday, December 31

New Year's Eve
Warm up
See warmup from yesterday's post

AMRAP 12 minutes
10 Thrusters(use a weight that's 70% of your 5RM)
5 Pullups
100m Run
Post weight used and rounds completed to comments.
Here is to ending 2010 well and entering 2011

Today's mental challenge:
Create a personal mantra. Envision who and what you want to be. Phrase everything in the positive. Say your mantra every morning when you wake up and before you go to bed each night. Say it with confidence and belief. To achieve your goals you must believe you can reach them. Write you mantra down and put it where you will see it often and it is a constant reminder of what you want to attain. If you want to be a great student you might say, "I am a great student."
Here is an example:
I am strong, resilient and a high achiever.
I am a positive influence on my friends and peers.
I can do anything I set my mind to.
I am fearless.

The better you focus on your mantra the more it becomes a part of you. This type of mental programming has been used for a long time and to great effect.


Thursday, December 30

2-3 rounds of 10 reps each exercise
Overhead squats

3 rounds
10 Deadlifts @ 80% of your 5RM
400m run

Modifications: if you don't have enough weight to be exact just use what you've got. Post time and load used to comments

Cool down with 3x through the Bugener/Snatch warmup.

Rest Day

Take a load off today. Do some stretching and spend some time hanging out in the bottom of the squat position. Focus on keeping the heels down, chest up and knees out.


Tuesday, December 28

100 Burpees for time.
This took me way too long this morning, somewhere around 12-13 minutes since I forgot to start my timer. Post your time to the comments section.


Monday, December 27

1/2 "Angie"
50 Pullups
50 Pushups
50 Situps
50 Squats
For Time
Complete all reps of each exercise before moving to the next.
for Pullups only do 35 pullups or 25 pullups instead.

I said I would post my goals for the next 2 months so here they are in no particular order:

Run the SuperBowl Sunday 5k under 25 minutes while pushing a stroller
Deadlift 285 x 1
             250 x 5
Squat 285 x 1
          250 x 5
Press 150 x 1
          130 x 5
Handstand pushups x 10 (head touches floor each rep)
Strict Pullups x 20
Start a CrossFitKids Program 2 days a week with at least 8 kids.
Reduce sugar intake to one day a week.
I've put my goals out there and you can hold me to them in March now post your goals(be specific) and get to work.



Merry Christmas

I hope you have a great Xmas filled with family and friends. Have fun playing today. Go play soccer, football, basketball or any other game you can come up with. Make sure you gt your family outside with you to get some exercise. Share with them the gift of fitness. Tray them a couple of things you have learned in class and then show them what you can do. Challenge someone to a little competition; pushups, burpees, handstand. Make it fun and maybe you can get your family members to do some WODs with you over the break.


Wednesday, December 22

End of the Semester
If you didn't make it to school today you missed out. Today was a heavy lifting day. We started out finding our max height box jump. The highest jump today was 40.5 inches hit by three people and there was still some jump left in a couple of guys. Then is was on to 1 rep maxes of Back Squats, Presses and Deadlifts. There were some fantastic efforts and we determined that a bunch of you have been holding back a bit but despite that there were some huge gains. Little Joe started the semester at 30 pounds on the Deadlift, today he pulled 125 a 400% increase.

School doesn't start back for us until March so that's 2.5 months for you to sit on the couch or stay active. It's decision time gentlemen. If you don't want to lose all of your hard won gains you NEED to keep up with the WODs. Equipment or not there are lots of things you can to to maintain your fitness. I will keep posting workouts but I need feedback from you about your performance results.

Keep your nutrition in minds as well. This is an excerpt from crossfitkids.com:...sugar is bad, protein is good and you need to eat some in every meal. Nuts and seeds are good fats. Eat them, don't avoid them. Pasta, white bread, and white rice are not that good for you, stuff that's red, yellow, green and found in the fruit and vegetable aisle is good for you. Eat a lot of it.

Look at your plate, make a fist, eat that much meat every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don't eat more.

This nutrition prescription is for performance. If  you want to lose weight this works and it works if you want to get stronger too.

Set some goals right now and post them to the comments. Be specific.What will you accomplish by March? 10 Pullups, 20? Deadlift 250, Press 145, run a mile under 7 minutes, 6 minutes, lose 20 or 30 pounds? Hold a freestanding handstand, boxjump 36", 45", 50"? Figure out what you want to achieve and I will help you attain it. Again, be specific with your goals, have hard numbers that you want to attain. I will post my own goals as well and we can all keep each other accountable.



We had the Buff Class final today. I decided to make it a Games style Final. I wrote a WOD on the board and the guys we a bit surprised and asked if that was it. I told them no but they would have to wait and see what was next. Then the questions came full force, how many, what are we doing, etc.... They were all champs and worked their butts off today.
5 Rounds
5 Deadlifts
20 burpees w 180 degree jump
10 minute max

Every minute on the minute 5 situps
20 Thrusters 45#
20 Push Press 45#
20 Front Squats 45#

AMRAP 7 minutes
5 Pullups (no assistance bands)
10 Pushups
15 Squats

Great work by all. I will see a few of you on Wednesday and the rest in March when Spring Semester begins. Remember to stay active and do the WODs during break. Post your results.

Wednesday, December 15

3x 10 Lunges
     10 Pushups
     20 Lateral Hops
      3 Handstands

Back Squat 3x5


5k run

Tuesday, December 14

Deadlift 3x5

3x 300m run
  7 Deadlifts @ 50% of 5RM
  15 Pushups


Week of Dec 6-10

We had some great WOD’s last week with a huge focus on the Snatch. Our two WODs were:
5 rds
10 Hang Power Snatch
10 Box Jumps
Dumbbell Cleans
Both WODs were inspired by WODs from the CFKids mainsite.

Remember to post your starting loads from September and current PR’s for the Back Squat, Deadlift and Press.


Friday, December 3

Fun day today.
We got out of the gym today to play outside. Warmup was a 1 mile indian run, all the guys jog in a single file line and the last person sprints to the front. Then we did some partner back squats, pick them up, stand up and put them back down. After some partner pushups and some Tug of War we got to Hooverball. We used a 6# medball and the football goalposts. Enjoy. 


Catching up again

Tuesday, November 30
3x5 Deadlift
- Burgener warmup x 3

Wednesday, December 1
Burgener warmup x 3
In groups of 4
80 Pullups
160 Pushups
240 Situps
320 Squats
Groups can't move to a new exercise until the prior one has been completed.
Med Ball relays w 10# MB
- Toss and chase
- MB sprint relay