Posts

LOE 10/19/10

Warm Up - 1 Rounds x 2 Minutes each Row Erg/ Versa Climber/ Jump Rope/Undulating Rope Patterns Max Effort- Front Squat  5x3/3x3/1x3 AMRAP - 5 Minutes 20 Gorilla Cleans/ 30 Flutter Kicks/ 10 Push Press

10/8/10 Stats

Congratulations on your NEW Personal Records!! Your records will be recorded in this order: SB Run/Dead Lift Max Effort/Met Con total rounds/SB Run Carrie;   3:24/ 95lbs / 6 / 3:32 Meredith; 3:24 / 95lbs / 6 / 3:36 Cory;  2:54 / 265lbs…

LOE 8/15/10

LOE 8/15/10 Warm up : Dynamic and Static Flexibility - Jump Rope 3 minutes 5 x 5 : Clean / Front Squat - Jump Rope 3 minutes 100 Push Ups : 200 Sit Ups : 300 Air Squats - Jump Rope 3 minutes 30 Seconds each for 5 Rounds : Rope Undulation…

LOE 4/23/10

Chippy Sprint Warm UP- Dynamic and Static Flexibility 40 yard Sprint- 1X each Straight, Left Turn, Right Turn, Lateral Heel to Heel, High Knees, Heels to Butt, Carioca, Knee Kick, Lateral Knee Kick, Track Start, Off of Belly and Off of…

Post WorkOut Observations 4/11/10

Mission Accomplished!!! Okay so today was much better than the last time we did this work out.  It was much more organized and ran very smoothly in comparison to last time. Before I go to far let me recognize two new comers Tzvi and Mela.…

LOE 4/11/10

Mission Impossible (redux) Dynamic and Static Flexibility Run 5 minutes - 200 Walking Lunge Run 5 minutes - 150 Jacks Run 5 minutes - 100 Air Squat Run 5 minutes - 75 Sit UP 50 Push UP 25 Flutter Kicks 20 Mountain Climbers 15 Buprees…

Bob Solo 4/8/10

Bob and I having fun at the Playground around my house:)

LOE 4/9/10

Snatch's & Dead's Warm Up- Dynamic and Static Flexibility Rope 3 minutes Plyo Step UP's 20" Box 1 minute X 3 rounds (1 minute rest between rounds) Burgener Warm UP / Skill Transfer Exercises Hang Snatch- 5X5  Lvl 1 Sets Across / Lvl…

LOE 3/26/10

Dynamic & Static Flexability 50 each x3 Jacks, Mt Climbers, Flutter Kicks, Crunches Tabata- Jump (air) Squat Push Up KB Figure 8-hold (M;20kg/F;16kg) Lunges (jump) Walk Out (super plank) KB Swing(M;20kg/F;16kg) 21/15/9 each Thrusters-…

LOE 3/21/10

5K Challenge Warm UP- Dynamic/Static Flexibility Jog 5 minutes- 200 Walking Lunges Jog 10 minutes- 150 Air Squat Jog 15 minutes- 100 Sit UPs Jog 10 minutes- 75 Push UPs 25 Pull UPs- Jog 5 minutes Cool Down- Static/Dynamic Stretches

CF FILTHY FIFTY (MOD)

LOE 2/26/10 WARM UP- Dynamic Flexability Jump Rope 3X3 1 min rest after each round 50 each For Time- Dead Lift- (M;95lb/F;65lb) Push Press- (M;65lb/F;45lb) KB Swing- (M;20kg/F;16kg) Sit Up- Box Step UP- Push UP- Super Man- Flutter…

Push UP and Dead Lift Variations

LOE 2/21 Warm UP- Dynamic flexibility - Movement Prep Stair Sprint 6 minutes Multi Planar Lunges 3 Rounds 10 each 60 Seconds Rest -20X3 V-UP     -Side Plank 30sec each X3 60 Seconds Rest Push UP & Dead Lift Variations 10 each of -Burpees/Sumo…

Two Triples then a Couple

LOE 2/19 Warm UP- Dynamic flexibility - Movement Prep 3 Rounds each (2/2 tempo) - 20 Push Ups - 30 Sit ups - 40 Air Squats 60 Seconds Rest AMRAP- in 1 minute X's 3 Rounds (Rest 60 seconds after each round) - KB Cork Screw (M;16kg/F;12kg) -…

Post WorkOut Observations 2/7/10

Basic Barbell+ LOE 2/7/10 Got Flexibility? We had seven people go through todays work out. The first team of Ricardo and EdK got through todays work out without even breaking a sweat. LOL. Rick struggled with some of the lifts because of…

Bar Complex

LOE- 2/7/2010 Warm UP- 3 Laps around the block Dynamic flexibility/Movement Prep 20 seconds each x 5 - Jump Lunge - V Ups - Superman's - Sit Throughs 90 sec rest PVC-  Dislocates/ Lat / External Rotation Stretches Burgerner Warm Up …