Wednesday July 23, 2008
Today's wod is Tabata this: 20/10 (20 seconds of work/10 seconds of rest) of rowing, pull-ups, push-ups, sit-ups, and squats. If you do not have a rower, use sumo-deadlift high pull (45lb bar).
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Tuesday July 22, 2008
Push jerk 3-3-3-3-3 reps
Post loads to comments.
The website is back up and running. I have not posted over the past month, due to experiencing technical difficulties with my computer. However things are back up and running, so I will resume with my daily post and pictures and videos as well! So exciting to be back!
Yesterday's wod was a 5k run:
Akshita 28:42
Caroline 25:11
Margaret 27:48
Meggy 29:30
Great job ladies!
Friday June 27, 2008
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
Post time to comments.
Thursday June 26, 2008
Rest Day
I made this workout montage about a month ago, everything on this montage was a days workout. I workout for about an hour, I warm-up, I do some skill work, and then the wod. "WOD" stands for workout of the day. Most of our wods in Crossfit are about 20-40 minutes long, and highly effective!
Friday June 20, 2008
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
Compare to 080430.
CrossFit Certification Seminar: Lunch-time Workout - video [wmv] [mov]
Posted by lauren at 11:58 AM | Comments (192)
Thursday June 19, 2008
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080530.
Did the Crossfit Total today at the Planet Fitness in Orange, went there with a friend and future trainer at my Box. Still able to Total 1000, so not totally discouraged. Must admit I have been since making the transition back to Planet, just because the way the gym is outfitted, so difficult to do CF wods as rx'd. Glad though, I did not fall off that much!
Back Squat-335
Shoulder Press-185
Deadlift-480
What is your CF Total?
Wednesday June 18, 2008
Rest Day
Today I had my athletes do a wod that I got from Mike Jarvis, one of my CF affiliates. And it is a brute of a workout, kudos to those that can complete this wod with a relatively challenging load!
WOD
1/4 mile lunge walk (low carry dumbbells), every 5 steps do 5 push jerks
Akshita 15lb dumbbells 18:16 (mod 1/8 mile)
Terence 20lb dumbbells 18:16 (mod 1/8 mile)
Margaret 15lb dumbbells 18:29 (mod 1/8 mile)
Two of my athletes are embarking on new journeys in their lives, and I just want to wish them both the very best! Dee Dee just graduated Highschool, Congrats sweetheart! And Virginia just got married, big Congrats as well!
Tuesday June 17, 2008
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
Post time to comments.
Here are the numbers to yesterdays wod:
Akshita as rx'd: 27:34
Gail (mod): 26:38
Margaret (mod): 23:51
Kara (mod): 16:06
Christian as rx'd: 16:39
Every Crossfit wod is a challenge, and because it requires working at a high intensity, the challenge is greater for some than others. However life is a challenge, and depending upon what you came in this life with, the challenge can be greater for some than others. Embrace the challenge, because just like life, overcoming the obstacles in our path makes us stronger physically, mentally and spiritually!
Tonight's 5pm and 6pm classes are cancelled everyone, I am taking my Dad out for dinner for his Birthday!
Monday June 16, 2008
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
Post time to comments.
I was having a conversation with a friend recently, and it just so happens we were speaking on the efficacy and efficiency or lack of, of training in the fitness industry today. And it posed the question if everyone has access to this Crossfit training, clients and trainers alike, howcome they're not using it? Because it's hard!!! Real simple, it's hard work! Everyone want's to be in world class shape, however are you willing to do what it takes to get in world class shape? And that means eating right, and working out right. When I first got into teaching CF, I would wonder why other trainers, even after being educated on CF and understanding the philosophy, would not adapt to teaching it. Because not only was it hard for them to do it, even much harder for them to teach it. Knowledge is understanding, and the better understanding you have of something the more knowledgeable you are on that subject. You have to understand CF to do it, and keep doing it, and the better an understanding you have of it, the better equipped you are to teach it. And not everyone has arrived at that point to make that leap. And this was apparent in the fact that as I explained all of this to my friend, who was criticizing another trainer, he himself was doing a set of preacher curls! :-)
Thursday June 12, 2008
Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups
Post time to comments.
As a trainer the past 7 years, I have heard more excuses than a Judge in a State Courthouse! The judge however hears excuses from those pleading for their freedom, I hear them in relation to the inconsistencies of working out, lack of proper nutrition, and a host of other exercise related issues. Why? Why has so many in our society succumb to making excuses, as opposed to making an effort? Excuses are like armpits, everyone has a couple of them, and they all stink! Do we really want this future for our kids, to make them excuse makers? Than stop making excuses today, and make an effort!
