Looks like we all survived 2012! :-) We will be doing a nice workout with 2012 reps in it today, YEAH BABY!!! We have seen SO many goals met, improvements made, weight lost, strength gained, confidence built, and the list goes on and on! I can’t tell you how lucky I feel to be a…
Category Archives: Bicycle Sit Ups
You Gotta Risk It To Get The Biscuit
Workout of the Day 1) Take 20-minutes to build to a heavy Snatch in about 5-6 sets. You don’t have to find your 1-rep max, but if you feel good go for it. 2) Four 3-minute Rounds of: 10 Overhead Squat (95#/65#) 15 Kettlebell Swings (53#/35#) 20 Bicycle Sit-Ups Max rep Hand Release Push-Ups *Rest…
Give those hands a break and put the heat on our core!
Brutal workout yesterday and you all did awesome! Today we will be giving our hands a break since yesterday there were a lot of barbell movements and pull-ups. Did anybody try Nikoli’s pesto recipe??? Mobility: Hip stretch with foot on a box ( deep lunge) Banded shoulder stretch WOD: Tabata, 8 rounds of each exercise…
Taste of Tomorrow
Check out this great Paleo Food Blog with delicious meals: http://paleomg.com You won’t be disappointed with this one: http://paleomg.com/roasted-grape-bacon-wrapped-filet-mignon/ Time for some strength work. Sounds like some shoulders are pretty tired after this week so we’ll be doing a strength bias for lower body. Workout 2 is also a taste of a Saturday Team WOD if…
some people dream of SUCCESS while others wake up and work hard at it
Benchmark Monday: “Isabel” This workout is clearly “Grace’s” (30 Clean & Jerks) best friend. Its a quick workout that demands explosive strength, and a high power output! The snatch is one of the most technical movements we do, but it is also the most athletic. Whether we do the RX’d weight, or scale it down…
TGIF!
STRENGTH: (load % x reps x sets) 3-position Squat Clean: (floor, above knee, high hang) click here for a video 70% x 3 x 2 75% x 3 x 2 Clean Deadlift: (clean setup, deadlift tempo) click here for a video 100% x 7 x 2 (% based off 1RM clean) 110% x 3 x…
Benchmark Monday!!!
I’m ready for some good weather darn it. Oh well, I guess we’ll get another killer wod inside:-). Day 79 of the Burpee Challenge. Only one more week in the CrossFit Open and everyone is doing great! Let’s have another great week in the gym! Mobility: – shoulder stretch with band – back rolls on…
Time to get shredded!!!
Has been a good week at the gym with some tough WODs! Let’s keep it up and work hard today and put the heat on our pooches:-) We are on day 61 of the Burpee Challenge and I conviently put 40 of them in our wod today. Hey, you guys are all awesome!!!!!!!!!!!!!!!!!!!!! Mobility -…
12.1 Open WOD
We are going to do what we did last year…do the Open Wods each Friday during the CrossFit Open!!! These are fun to do and you can go to the CrossFit Games website and look and see how people do around the world in the same Wod. We are also on Day 55 in the…
Wake Up With Determination, Go To Bed With Satisfaction
5 Rounds for time of: 15 – Sumo Deadlift High Pull (75#/55#) 15 – Thrusters (75#/55#) Rest a few minutes, then not for time… 25 – V-Ups 25 – Abmat Sit-Ups 25 – Bicycle Sit-Ups 25 – Abmat Sit-Ups 3, 2, 1, GO! Burpee Challenge: 33
