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Monday, May 31, 2010

"Diane"
21-15-9
225lb Deadlift
Handstand Push-up
Great job Mike, Deb, Bill, Lauren and Jaclyn on running the Bolder Boulder.

Sunday, May 30, 2010

5/31/2010

Closed today for the Bolder Boulder.


Run 10k


Post times to comments.


american-flag.jpg

Saturday, May 29, 2010

Sunday 5/30/2010

5 RM Squat
5 RM Press

Post loads to comments.
5/29
Tonia 12:35
Daniele 12:11 Rx
Doreen 9:55
Bill H 13:14
Deb 13:34
Mike 12:37 Rx
Alicia 11:14
Jaclyn 12:17 Rx
Matt 7:01 Rx
Colleen 13:43
Tom 10:13
Phil 9:39 Rx
Lee 10:27 Rx

Friday, May 28, 2010

Saturday 5/29/2010

"Jackie"
1000m Row
45lb Thrusters x50
30 Pull-ups

Post time to comments.
5/28
Mike 13:26
Matt 6:12 Rx
David 8:57 Rx
Ken 11:56
Kristina 10:36
Justin 12:25
Erin 9:41
Phil 12:59
Tom 11:39
Colleen 12:02
Kara 7:11
Mary 7:18
Lee 8:31 Rx
Chris 9:10 Rx
Dani 8:09

Thursday, May 27, 2010

Friday 5/28/2010

For time:
155lb Power Clean x15
Ring Dips x30
155lb Power Clean x12
Ring Dips x24
155lb Power Cleans x9
Ring Dips x18
155lb Power Cleans x6
Ring Dips x12
155lb Power Cleans x3
Ring Dips x6

Post time to comments.

Wednesday, May 26, 2010

Thursday 5/27/2010

4 Rounds
800m Run

As much rest as needed between rounds.
Post times to comments.
5/26
David 8:03
Tom 8:24
Matt 8:03
Freddy 9:01
Lori 7:55
Kara 8:35
Kristina 6:57
Justin 13:04
Colleen 6:38
Mary 6:44
Trish 7:01
Mel 4:46
Christine 6:07
Jason 10:41

Tuesday, May 25, 2010

Wednesday 5/26/2010

"The Volkswagen"
21-15-9
B.W. Bench Press
Pull-ups

Post time and weight to comments
5/25
Matt 11:23 Rx
Danielle 12:28
Tom 14:05
Kara 12:29
Lori 13:57
Kristina 14:52
Colleen 11:37
Jaclyn 11:58
Freddy NFT
Erin 13:24
Mary 10:24
Doreen 12:27
Ayden 12:26
Justin 15:56
Trish 16:17
Ken 16:25
Alicia 13:01
Christine 13:34
Phil 11:46
Mel 13:48
Jake 9:32

Monday, May 24, 2010

Tuesday 5/25/2010

3 Rounds
400m Run
1 1/2 Pood Kettlebell Swing x21
12 HSPU

Post time to comments.
5/24
Colleen 3675
Christine 3150
Doreen 4125
Ken 5520
Shelli 2835
Erin 3355
Jaclyn 2300
Mary 3245
Phil 5865
Alicia 2240
David 5400
Lori 2415
Kara 4070
Deb 2925
Chris 6075
Patrick 4275
Jason 4275
Kristina 4680

Sunday, May 23, 2010

Monday 5/24/2010

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

Saturday, May 22, 2010

Sunday 5/23/2010

Deadlift 1-1-1-1-1-1-1

Post loads to comments.

Friday, May 21, 2010

Saturday 5/22/2010

2 Person Teams
80 Assisted Handstand Push-ups
150 Kettlebell Swings
150 Box Jumps
80 Burpees
400m Run

Post time to comments.

JeffTincherCentralEastRegionalsbyNicoleBedard_th.jpg

Enlarge image

Even with odd objects, a proper squat has hips below knee height, weight on the heels, knees in alignment with the feet, and elbows as high as possible.



Thursday, May 20, 2010

Friday 5/21/2010

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

5/20
Mike 20:00
Deb 21:20
David 13:49
Tom 15:34
Jaclyn 16:39
Colleen 18:02
Jake 11:02
Kara 17:39
Kristina 18:09
Phil 18:46

Wednesday, May 19, 2010

Thursday 5/20/2010

5 Rounds for time:
30 Step Weighted Overhead Lunge
15 Push-ups
15 Sit-ups
200 Meter Sprint

Post time to comments.

Tuesday, May 18, 2010

Wednesday 5/19/2010

With a continuously running clock do one 135 pound Clean the first minute, two 135 pound Clean the second minute, three 135 pound Clean the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Monday, May 17, 2010

Tuesday 5/18/2010

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

5/17
Mike 8:36
Jaclyn 8:12
Jake 5:53
Doreen 9:03
Alicia 10:22
Deb 11:00
Ken 13:50
Jason 13:11
Phil 14:35
Danielle 8:05
Patrick 6:25
Kristina 7:06
Mary 7:11
Gina 8:38
Kara 8:41
Trish 8:49

Sunday, May 16, 2010

Monday 5/17/2010

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

Saturday, May 15, 2010

Sunday 5/16/2010

Back Squat 5x5
Bench Press 5x5
Body Row 5x12

Post loads to comments.

Saturday 5/15/2010

3 Rounds
10 Thrusters
20 Squats
30 Push-ups
40 Sit-ups
Run 400

Post time to comments.

5/14
David 10:26
Trish 10:47
Jason 15:34
Erin 17:09
Kristina 11:28
Mary 15:12
Justin 12:06
Phil 16:35
Ken 21:50
Jake 11:20
Deb 15:02
Danielle 12:14
Rob 8:13

Thursday, May 13, 2010

Friday 5/14/2010

For time:
10 Clean & Jerks
1 Strict pull-up
9 Clean & Jerks
2 Strict pull-ups
8 Clean & Jerks
3 Strict pull-ups
7 Clean & Jerks
4 Strict pull-ups
6 Clean & Jerks
5 Strict pull-ups
5 Clean & Jerks
6 Strict pull-ups
4 Clean & Jerks
7 Strict pull-ups
3 Clean & Jerks
8 Strict pull-ups
2 Clean & Jerks
9 Strict pull-ups
1 Clean & Jerks
10 Strict pull-ups

Post time to comments.
5/13
Deb 9:42
Mike 10:16
David 8:49
Jaclyn 8:51
Lee 8:58
Ken 9:50
Rob 7:44
Dani 9:05
Phil 11:37
Melanie 10:41
Alicia 8:43

Wednesday, May 12, 2010

Thursday 5/13/2010

For Time:
30 Front Squats
800m Run
30 Burpees

Post time to comments.

Tuesday, May 11, 2010

Wednesday 5/12/2010

Complete 7 rounds:

Handstand Holds for maximum time
10 Supine Ring Pull Ups

Max Height Box Jump

Post total time of 7 rounds of handstand holds to comments.

Happy Birthday Mike! Handstand Holds and Box Jumps.


Monday, May 10, 2010

Tuesday 5/11/2010

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.

MirandaIMGTrainingBroadJump_th.jpg

Enlarge image

Miranda Oldroyd and Lindsey Smith, Under Armour/IMG training facility, Bradenton, FL

5/10

David 9:25 Rx

Phil 17:13 Rx

Jason 8:59

Kara 14:05

Mary 12:36

Kristina 14:18

Ken 12:12 Rx

Rob 12:38 Rx

Trish 19:00

Doreen 9:17


Sunday, May 9, 2010

Monday 5/10/2010

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Push-ups

Post time to comments.

Saturday, May 8, 2010

Sunday 5/9/2010

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post Total to comments.

Friday, May 7, 2010

Saturday 5/8/2010

10 Tire flips, then
4 Rounds
25 Wallballs
25 Push-ups
25 Box jumps
25 Sit-ups
25 Squats

Post time to comments.

Thursday, May 6, 2010

Friday 5/7/2010

10 Rounds of
100m sprints
30 seconds rest

Wednesday, May 5, 2010

Thursday 5/6/2010

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
225 pound Deadlift, 15 reps

Post rounds and fractions of rounds completed to comments.

Tuesday, May 4, 2010

Wednesday 5/5/2010

21-15-9
Right arm Thruster
Left arm Thruster
Chest to Bar Pull-ups

Post time to comments.

Monday, May 3, 2010

Tuesday 5/4/2010

Three rounds of:
Push-ups
Kettlebell swings
Box jumps
Double unders
Row

Rest 1 min between rounds.

Sunday, May 2, 2010

Monday 5/3/2010

Front squat 3-3-3-3-3 reps

Post loads to comments.

Saturday, May 1, 2010

Sunday 5/2/2010

Heavy Jumping Jeremy
21-15-9
135 lb Overhead Squat
Burpee Pull-ups

Post time to comments.