Tuesday November 29, 2011-Workout

Complete the following for time:

10 grasshopper push-ups
15 deadlifts
25 box jumps
50 pull-ups(my class did jumping pull-ups on the rings)
50 wall balls
100 jumprope
400 meter run

Record your time.

We hope everyone had a wonderful Thanksgiving Holiday!  The new year is right around the corner:)

Thursday November 17, 2011-Workout

My morning class did this partner workout, but I will also include an individual version.

You and your partner must complete:

150 box jumps(step jumps)

50 push press(25lbs)

100 pull-ups

100 ground to overhead(25lb plate)

 Record your time.

If you are completing this alone, 

Complete the following exercises for time:

75 box jumps(step jumps)

25 push press

50 pull-ups

50 ground to overhead

Record your time.

Tuesday 11/15/11 - Workout

We are almost back to full steam and looking forward to settling back into the comfort of our normal, hectic, schedules.  Today's workout is a quick burner with a little running thrown in.  This workout can be made much more difficult by not resting on the run portion.  It is a short run and meant to be run hard.

Start with a heavy of your choice such as back squats 5 sets of 5 and then do the following.

3 rounds for time of:
200 meter run
15 Hanging Power Snatches 20lbs
15 Jumping Ring Dips

Remember to record you results in the comment section.

Charlie

Due to the untimely passing of Paul's Step-Father Charlie and Dawn being under the weather, we have had to cancel our Thursday workout today. 

My Mom, Will, Charlie, and my Nana on Will's 4th birthday

Charlie came into the life of my brother and I at a time when most parents want to run away.  We were just entering our teenage years and fiercely protective of our mother who had raised us by herself until then.  We did not make the transition easy on him, but over time he won us over with his stubborn consistency, which I now realize was an important part of my development as a person.  He was a great man with a tough exterior, but a heart of gold on the inside and will be missed.  We love you Charlie, rest in peace.

Tuesday 11/08/11 Workout

Strength - One Arm Push Press 5 sets of 5

Metcon
Three Rounds 21-15-9 reps of
Thrusters - 25lbs
Lunges - 25lbs

Start with 21 thrusters then do 21 lunges with the bar on your back like a back squat or dumbells at your sides if you are using dumbells, then 15 thrusters, 15 lunges, and 9 thrusters 9 lunges.

Going to need to mobilize after this one, it's quick but powerful.  I waddled into an ice bath and am still hurting.

Paul 37/95lb thrusters and lunges - 5:01

Saturday 11/05/11 Workout

Three rounds for time

300 meter run
20 Squats
20 Push-ups
20 Sit-ups
20 Jumping pull-ups

Dawn - 34 - 10:24
Paul -37 - 9:14

Thursday 11/03/11 Workout

We are sticking with our theme of 7's with this workout.  It is a quick couplet pairing overhead squats with either pull-ups (if you have a bar) or body rows. Enjoy and post your times if you do the workout.  You may have to hit the submit button more than once to get the word verification box, blogger acts funny sometimes.

Metcon
7 Rounds
7 Overhead Squats 25lbs
7 Chest to bar Pull-ups or 14 Body Rows

Dawn hitting the bottom of the overhead squat.  She used 75lbs for the overhead squats and did regular pull-ups and finished the workout in 10:24.

Paul used 135lbs for the overhead squats and did chest to bar pull-ups.  He finished the workout in 12:15.

Here is a link to a great post about Cravings and where they come from.