Friday Workout

Today, I get to celebrate my clients!!!!

Brian working hard on the Ring Rows

Sheila focused on getting the momentum right with the KB

Brian, making easy work of the Push Press

Sheila keeping her core straight with the Reverse Rows

Warm up was all about form and skills:

Squats

Overhead Squats

Push Press

Wallball/Thrusters

Kettle Bell Swings

Box Jumps

Workout:

21-15-9-3

Ring Rows

Push Press

KB Swings

Then we finished off with some ABS...

Sheila and Brian did an amazing job!

Thursday Workout

Happy New Year!!!!

Once again, I did another Workout from the CrossFit main site.

Today was 'Murph'... it is one of the workouts from the 'Hero' category. It is dedicated to a lost soldier who was respected amongst the CrossFit community.

This is how it goes:

1 mile run

100 Pull Ups

200 Push Ups

300 Squats

1 mile run

You can break up the Pull Ups/Push Ups/Squats however you want... just get them done.

I did pretty well. I kicked my last score time - so that is always exciting. It took me 44:56

Wednesday Workout

This is an epic Workout that pulls all of your hard work together, into one intense event.

In the CrossFit world, it is called "Fight Gone Bad". The difficulty and stress created from this Workout is supposed to mimic the same brutal exhaustion that 3 rounds of boxing would...

Here it is... 3 rounds, 5 exercises, a running clock.

1 minute each station

You move from one station to the next without stopping the clock

After the 5th exercise (5 minutes) you get 1 minute rest, then start all over

The goal is to rack up as many reps as possible. You total rep score at the end is your FGB score.

I had to substitute the Rower with Burpees, but I don't know that it made it any easier.

Fight Gone Bad:

Wall Ball shots with a 20lb ball

Sumo Deadlift High Pulls with 75lbs

Box Jumps with a 20" box

Push Press with 75lbs

Burpees (should have been rowing for calories, but this was tough)

Tuesday Workout

Rest Day :)

I am surprised... I feel good today.

There is a part of me that wants to do a workout, but I know how critical it is to REST

I am also making some minor adjustments to my diet effective yesterday.

Let's see if that kicks my results into the next level... :)

Monday Workout

Overhead...

Today I completed the Workout from the main site:

Shoulder Press 1 1 1 1 1

Push Press 3 3 3 3 3

Push Jerk 5 5 5 5 5

I felt strong on the SP and PP, but I focused on form with the PJ... I did not find my true 5 rep max because I wanted to make sure I was doing the movement correctly. I even shot some video, which turned out nicely. It looks like my form is pretty good, so next time I will go for that 5 rep max!

Sunday Workout

Todays workout focused on the legs...

Started with a 1/4 mile run, then headed straight into-

30-20-10

Wall Ball Shot

Lunges

1/4 mile run

This felt good, especially to how much I feel yesterdays workout in my shoulders and upper back. I think I should be equally sore tomorrow :)

Saturday Workout

Power Hang Cleans

Thrusters

Proof of  a good workout!!!

From the CrossFit main site - 

Max Rounds in 20 minutes:

Thrusters

Hang Power Cleans

Sumo Deadlift High Pulls