3/29/10

Monday Workout 2nd Round

Adam and Jeremy worked-out late Monday night.

Here is what they did:

3 Sets:

Bench press

tricep pull down

flys

kickbacks

overhead tricep raises

decline bench press

incline bench press

to failure!

800 meter run

200 meter backpeddle

100 meter sprint

25 situps

20 side bends

5 pull ups

3/29/10

MONDAY MARCH 29th

3 "Bars of Death"

Warm Up: 400 meter run 20 Sit-Ups

Girls Guys

45lb Push Press 95lb

65lb Dead Lift 135lb

55lb Bench Press 125lb

10-9-8-7-6-5-4-3-2-1

ten of each, then nine and so on.......... (that is 55 reps total, OUCH!)

400 Meter Run

Kevin, Tara & Allie worked-out earlier than the others, we didn't keep time, we focused on really making sure the form was right on all reps. We took a 30 second rest after round #5.

Angie did this workout early this morning, but she did a full 800 meter run, instead of 2 400's. Her time was 24:13, which is AWESOME for 165 reps on arms and running. Way to go Sista!

Can you tell how stinking sweaty my head it? That hair was dripping wet. But it's worth it, cause it was a dang good workout!

3/28/10

Sunday March 28th

"MURPH"

Boys 1/2 Murph
1/2 Mile run, 50 pull ups, 100 push ups, 150 squats
Adam: 22:34
Jeremy: 24:04
Kevin: 24:05


Girls 1/4 Murph
400 meter run, 25 pull ups, 50 push ups, 75 squats
Tara: 13:29
Angie: 14:40
Allie: 16 (our best guess, time "issues")

Info on the Murph, from the official Crossfit website:
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

03/25/10

THURSDAY "Griff"

Warm Up:
20 push ups
20 sit ups
20 squats
10 pull ups

Workout:
800 meter run
400meter run backwards
800 meter run

Kevin: 9.23
Adam: 12:08
Jeremy:
The girls did their own workouts.
{although Allie, sat on the couch & caught up on her dvr, but sssshhhhh don't tell!}

3/24/10 REST DAY

WEDNESDAY March 24, 2010 REST DAY!

We are going to try to take advantage of "rest days" and hopefully provide tips and/or advice on how to be super successful with Crossfit.

Today, some nutrition advice!

What Should I Eat? In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

Tuesday 3/23/10

“Bartendica”
Warm Up:
400m, 20 squats, 20 push-ups

3 Rounds:
10 Bench Press {Girls 55lbs, Guys 135lbs}

20 German Twists {Girls 12lb ball, Guys 20lb ball}

{Trunk twists while in the sit up position with a weighted ball/plate in your hands, tap the weight on the ground to the side of you}

3 Lines of Lunges down & back

20 Dips

Jeremy 13:35

Modified~ 155lb bench, doubled the amount of German twists, did 12 lunge lines for each round, and full dip on actual dip machine.

Kevin 8:50

Adam 9:05

Tara 14:32

Angie 16: 28

Allie 17:35

Monday 3/22/10

"Gay" 3/22/10

WARM UP:
400m jog,
20 squats,
20 push ups

3 Rounds:

200 Meter sprint forward
200 Meter backwards

10 pull ups

20 sit ups

10 kettle bell swings

Times:

Jeremy 10:45

Adam: 10:54

Kevin: 11:06

Tara: 16:47

Angie: 19:20

Allie: 21:36

3/16/10

TINA

Warm Up: 400 meters, 20 sit-ups, 20 push-ups

3 Rounds for time:
200 meter sprint
21 (7-7-7) curls
10 dead lifts
10 bench press
10 brain crushers
15 knees to elbow

Jeremy: 13:03
Adam: 17:01
Kevin: 17:21
Tara: 18:04
Allison: 24:36

3/11/10

Morning B

Warm Up:
400 meter run
20 push ups
20 sit ups
10 pull ups

3 rounds for time:
single leg squats: 4 on right leg and 4 on left leg
curls: 20 reps with dumb bells
sprints: 100 meter sprint frontwards and 100 meter sprint backwards
ropes: 50 jump ropes

Adam: 7:42
Angie: 11:12
Allie: 14:65

3/9/10

Tabata (modified)

Warm Up:
400 meter run
stretch

4 exercises: 20 seconds of work & 10 seconds of rest = 4:00 per exercise 8 reps each
PUSH UPS
SIT UPS
DIPS
SQUATS

Angie: 274
Allie: 197
Kevin: 423
Adam: 400
Tara: 306

3/2/10

Allison

For time: 3 rounds

Round 1
400 meter run
30 push ups
30 sit ups
50 squat

Round 2
400 meter run
25 push ups
25 sit ups
50 squats

Round 3
400 meter run
20 push ups
20 sit ups
50 squats

Kevin: 14:30
Tara: 17:00
Adam: 16:51
Angie: 23:01
Jeremy: 18:30