Warm Up:
Shoulder Stretches
Squats
High Knees
Leg/Hip Stretches
Core Lift: Back Squat
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%
WOD: 2 Rounds best time
Complete hurdle course x 2
KB or DB Farmers Carry to US 41 & Back (right hand down, left hand back)
Sunday, June 6, 2010
Mon. 6-7-2010 WOD
Warm Up:
Shoulder Stretches
Squats
High Knees
Leg/Hip Stretches
Core Lift: Back Squat
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%
WOD: 2 Rounds best time
Complete hurdle course x 2
KB or DB Farmers Carry to US 41 & Back (right hand down, left hand back)
Friday, June 4, 2010
Sat. 6-5-2010 Boot Camp
MURPH:
Spilt exercises by 10-Pull Ups, 20- Push Ups, 30 Squats, then repeat!
1 mi. Run (follow cone course)
100 Pull Ups
200 Push Ups
300 Squats
1 Mi. Run (follow cone course)
MINI MURPH:
Spilt exercises by 20-Pull Ups, 25- Push Ups, 40 Squats, then repeat!
3-Laps to US 41 & Back
60 Pull Ups
150 Push Ups
200 Squats
3-Laps to US 41 & Back
MICRO MURPH:
Spilt exercises by 10-Pull Ups, 20- Push Ups, 20 Squats, then repeat!
1-Lap to US 41 & Back
40 Pull Ups
80 Push Ups
100 Squats
1-Lap to US 41 & Back
Thursday, June 3, 2010
Fri. 6-4-2010 WOD
Warm Up:
Shoulder Stretches
Squats
Pole Deadlift + Shrug Pull
Pole Deadlift High Pull
Pole Clean
Pole Clean N Jerk
WOD: BB Clean N Jerks
Beginner/Intermediate Practice Light (6- reps then rest 2 min.-repeat for 30 minutes)
Advanced Heavy (10 x 50%, 8 x 55%, 8 x 60%, 2 x 6 x 65%, 2 x 5 x 70%, 2 x 4 x 75%)
Emilio is Losing
Hey CrossFitters,
I'd like to Congratulate Emilio Elizalde on his impressive weight loss. In the past 3.5 months Emilio has lost a total of:
Starting Body Weight= 205.6 lbs.
Current Body Weight= 195.8 lbs.
10lbs. on the scale Lost
13.8% Body Fat Lost
30 lbs. of Fat Mass Lost
and Gained 20.2 lbs. of Lean Mass
Emilio has been extremely dedicated to his training and has become much more focused and aware of how crucial his dietary habits play a key role in his weight loss, performance, health and longevity. This is proof that anyone can do this. You need to stop making excuses, get commited and serious about your health and realize anything is possible when you set your mind to it. I'm always here for you if you have any questions regarding your nutrition and exercise program. Please let me know how I can help you succeed and reach your fitness potential.
Keep up the hard work,
Jeremy Barnett
I'd like to Congratulate Emilio Elizalde on his impressive weight loss. In the past 3.5 months Emilio has lost a total of:
Starting Body Weight= 205.6 lbs.
Current Body Weight= 195.8 lbs.
10lbs. on the scale Lost
13.8% Body Fat Lost
30 lbs. of Fat Mass Lost
and Gained 20.2 lbs. of Lean Mass
Emilio has been extremely dedicated to his training and has become much more focused and aware of how crucial his dietary habits play a key role in his weight loss, performance, health and longevity. This is proof that anyone can do this. You need to stop making excuses, get commited and serious about your health and realize anything is possible when you set your mind to it. I'm always here for you if you have any questions regarding your nutrition and exercise program. Please let me know how I can help you succeed and reach your fitness potential.
Keep up the hard work,
Jeremy Barnett
Wednesday, June 2, 2010
Thrs. 6-3-2010 WOD
Warm Up:
Shoulder Stretches
Squats
High Knees
Light jog
Run
Lat. Shuffle
Leg/Hip/Calf Stretches
WOD: 5 K Run TEST!
First 5K in our new home. Let’s step it up and beat our old times people!
Tuesday, June 1, 2010
Wed. 6-2-2010 WOD
Warm Up:
Shoulder Stretches
Push Ups
MB Chest Passes
Core Lift: Bench Press
10 x 50%, 8 x 65%, 6 x 75%,
1 x 5 x 80%, 2 x 4 x 85%
WOD: AMRAP in 15 min.
10-KB Thrusters Each Arm (HEAVY)
10-KB Plank Rows
Welocme Our Newest CF Coaches
Hey CrossFitters,
I want to congratulate our two newest coaches on the successful completion of their CrossFit Level 1 Certification. Jay Kollar completed his Level 1 last month and Cordula Burnsed just completed her Level 1 this past weekend. Jay and Cordula will slowly begin to help coach classes over the next few weeks. I know the addition of Jay & Cordula will help to improve our classes by leaps and bounds.
Jay will continue to put to work his extensive business background to help develop our PR, marketing, sales, promotions, coaching and of course the Thoroughbred Youth Athletics club. He has been formally training in and teaching both kids and adults in Chinese martial arts for the last 8 years, is currently studying for his CSCS certification (Certified Strength & Conditioning Specialist) and, being a diabetic, has keen insights into the necessity of monitoring your diet for optimal performance and health. He’s sold out for Crossfit and looks forward to working both directly with members in a training capacity and with the public at large to spread the CrossFit gospel.
Jay Kollar in action (MB Plyo Push Ups)
Cordula will assist me in coaching and may even bring some new and exciting classes to our CF community. Cordula has an extensive background in gymnastics, volleyball, ballet, personal training, group training, Yoga & mixed martial arts. She has a passion for fitness & loves what she does - not many people can say that! She looks forward to bringing what she's learned over the past years to the CrossFit team & more importantly become a part of the CF family! Her goal is to help everybody achieve their fitness goals!
Cordula Burnsed in action (Snatch pratice)
Things just keep getting better. A new CF home facility, new coaches and a new logo. This is a great time to tell all your friends and family about the good news. Bring them in, sign them up and help them become a part of our CrossFit family.
Remember! Refer 3, earn a year FREE!
(You must refer three people, have them stay as active members for 90 days and you'll earn a one year CrossFit membership for FREE!)
Thank you,
Jeremy Barnett
I want to congratulate our two newest coaches on the successful completion of their CrossFit Level 1 Certification. Jay Kollar completed his Level 1 last month and Cordula Burnsed just completed her Level 1 this past weekend. Jay and Cordula will slowly begin to help coach classes over the next few weeks. I know the addition of Jay & Cordula will help to improve our classes by leaps and bounds.
Jay will continue to put to work his extensive business background to help develop our PR, marketing, sales, promotions, coaching and of course the Thoroughbred Youth Athletics club. He has been formally training in and teaching both kids and adults in Chinese martial arts for the last 8 years, is currently studying for his CSCS certification (Certified Strength & Conditioning Specialist) and, being a diabetic, has keen insights into the necessity of monitoring your diet for optimal performance and health. He’s sold out for Crossfit and looks forward to working both directly with members in a training capacity and with the public at large to spread the CrossFit gospel.
Jay Kollar in action (MB Plyo Push Ups)
Cordula will assist me in coaching and may even bring some new and exciting classes to our CF community. Cordula has an extensive background in gymnastics, volleyball, ballet, personal training, group training, Yoga & mixed martial arts. She has a passion for fitness & loves what she does - not many people can say that! She looks forward to bringing what she's learned over the past years to the CrossFit team & more importantly become a part of the CF family! Her goal is to help everybody achieve their fitness goals!
Cordula Burnsed in action (Snatch pratice)
Things just keep getting better. A new CF home facility, new coaches and a new logo. This is a great time to tell all your friends and family about the good news. Bring them in, sign them up and help them become a part of our CrossFit family.
Remember! Refer 3, earn a year FREE!
(You must refer three people, have them stay as active members for 90 days and you'll earn a one year CrossFit membership for FREE!)
Thank you,
Jeremy Barnett
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