Happy Memorial Day!! Thank you to all of the soldiers who have served so that we might be FREE!
WOD- Wildman
1 mile Run
100 air squats
100 lunges
100 pushups
3 x 1 min planks
1 mile run
Monday, May 31, 2010
Saturday, May 29, 2010
May 29, 2010 - Nutts
From the Boys over at Crossfit CounterCulture
Nutts
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps (scale as needed)
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
Nutts
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps (scale as needed)
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
Friday, May 28, 2010
May 28, 2010 - Friday Funday
Happy Friday!
An excerpt from "Women, Food, and God" by Geneen Roth
Eating Guidelines
# Eat when you are hungry.
# Eat sitting down in a calm environment. This does not include the car.
# Eat without distractions. Distractions include radio, television, newspapers, books, intense or anxiety-producing conversations or music.
# Eat what your body wants.
# Eat until you are satisfied.
# Eat (with the intention of being) in full view of others.
# Eat with enjoyment, gusto and pleasure.
http://www.oprah.com/spirit/Knowing-Who-You-Are-Geneen-Roth
WOD- Cran
For Time
21 Thursters (45lbs)
21 Pullups
21 plank to pushup
21 side plank raises
21 situps
15 Thrusters
15 Pullups
15 plank to pushup
15 situps
9 Thrusters
9 pullups
9 Plank to Pushup
9 situps
Conditioning
30 mins run, bike, or swim
An excerpt from "Women, Food, and God" by Geneen Roth
Eating Guidelines
# Eat when you are hungry.
# Eat sitting down in a calm environment. This does not include the car.
# Eat without distractions. Distractions include radio, television, newspapers, books, intense or anxiety-producing conversations or music.
# Eat what your body wants.
# Eat until you are satisfied.
# Eat (with the intention of being) in full view of others.
# Eat with enjoyment, gusto and pleasure.
http://www.oprah.com/spirit/Knowing-Who-You-Are-Geneen-Roth
WOD- Cran
For Time
21 Thursters (45lbs)
21 Pullups
21 plank to pushup
21 side plank raises
21 situps
15 Thrusters
15 Pullups
15 plank to pushup
15 situps
9 Thrusters
9 pullups
9 Plank to Pushup
9 situps
Conditioning
30 mins run, bike, or swim
Thursday, May 27, 2010
May 27, 2010 - The Standard
Warmup:
Foam Roll (quads, it bands (outer thigh), adductors (inner thigh), calves, lats (armpit)
500 m row
20 walking lunges
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Foam Roll (quads, it bands (outer thigh), adductors (inner thigh), calves, lats (armpit)
500 m row
20 walking lunges
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Wednesday, May 26, 2010
MAY 26, 2010- TWIN LOVE
HAPPY BIRTHDAY GROVETRUE- I love you!!
Strength and Endurance
7 RFT
400 m run
21 Sumo-Deadlift High Pull
10 Overhead squats
20 Minutes Run, Bike, Swim, Hike
Strength and Endurance
7 RFT
400 m run
21 Sumo-Deadlift High Pull
10 Overhead squats
20 Minutes Run, Bike, Swim, Hike
Thursday, May 20, 2010
May 21, 2010- CHICO
CHICO- REST DAY
This is your day. These are you moments to regain balance in your life.
Breathe Deeply (inhale 5 seconds, hold 5 seconds, exhale 5 seconds)
Plan your day out in advance and imagine yourself going through each part. Feel good doing so!
Write down your top three priorities for next week.
I believe in you.
This is your day. These are you moments to regain balance in your life.
Breathe Deeply (inhale 5 seconds, hold 5 seconds, exhale 5 seconds)
Plan your day out in advance and imagine yourself going through each part. Feel good doing so!
Write down your top three priorities for next week.
I believe in you.
May 20, 2010- 5 RFT
5 RFT (rounds for time)
25 air squats/jump squats
25 pullups
25 KB swings
25 pushups
25 situps
My favorite :)
25 air squats/jump squats
25 pullups
25 KB swings
25 pushups
25 situps
My favorite :)
Wednesday, May 19, 2010
May 19, 2010- ALOHA!
Waking up, practicing my morning yoga, my ipod randomly turns on and begins playing a segment from "The Secret". It plays: "You're job is you", and turns off.
The idea: If you care for yourself first (sleep, drink MORE water, move and sweat daily, stretch, focus on your dreams and goals) you'll be healthier and happier. And we have all heard, "you must be happy before you can make anyone else happy" right? Take time for yourself, make yourself happy first so that you may be most productive!
"It is the greatest of all mistakes to do nothing because you can only do little - do what you can". ~Sydney Smith
ENDURANCE
Run: 10 x 100m with 2 mins rest
CORE
Tabata Abs/Plank
4 mins- 20 seconds Situps or Crunches- 10 seconds off
followed by
4 mins- 20 seconds Plank, 10 seconds off
The idea: If you care for yourself first (sleep, drink MORE water, move and sweat daily, stretch, focus on your dreams and goals) you'll be healthier and happier. And we have all heard, "you must be happy before you can make anyone else happy" right? Take time for yourself, make yourself happy first so that you may be most productive!
"It is the greatest of all mistakes to do nothing because you can only do little - do what you can". ~Sydney Smith
ENDURANCE
Run: 10 x 100m with 2 mins rest
CORE
Tabata Abs/Plank
4 mins- 20 seconds Situps or Crunches- 10 seconds off
followed by
4 mins- 20 seconds Plank, 10 seconds off
Tuesday, May 18, 2010
May 18, 2010- Birthday Snatch WOD
Happy Birthday Kory. I love you.
ENDURANCE
Choose ONE of the following:
Swim, Bike Run, Row
Swim: 15 min
Bike: 60 min
Run: 30 min
Row: 25min
STRENGTH
5 rounds for time of:
3 Snatches 95 lbs
15 Overhead Squats 95 lbs
400 m Run
(Scale as needed)
ENDURANCE
Choose ONE of the following:
Swim, Bike Run, Row
Swim: 15 min
Bike: 60 min
Run: 30 min
Row: 25min
STRENGTH
5 rounds for time of:
3 Snatches 95 lbs
15 Overhead Squats 95 lbs
400 m Run
(Scale as needed)
Monday, May 17, 2010
May 17, 2010- Dare Mighty Triumphs
Happy Monday Everyone!
Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.
- Theodore Roosevelt
ENDURANCE
Choose ONE of The Following:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
Row: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
STRENGTH
Front Squat: 7 x 3 @ 50% on minute
rest 5 min
Deadlift 8 x 1 @ 90% on minute
rest 5 min
2 x 30 GHD Situps... Not for time!
Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.
- Theodore Roosevelt
ENDURANCE
Choose ONE of The Following:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
Row: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
STRENGTH
Front Squat: 7 x 3 @ 50% on minute
rest 5 min
Deadlift 8 x 1 @ 90% on minute
rest 5 min
2 x 30 GHD Situps... Not for time!
Sunday, May 16, 2010
May 16, 2010 "abs gone bad"
Compliments of Lindsay Grover
"ABS GONE BAD"
3 RFT
10 Plank to Push Ups
50 Oblique Twists with Medicine Ball (Be in Boat Pose, hold the medicine ball out in front of you and twist from side to side gently touching the ground with the medicine ball on each side.)
25 Abmat Sit-Ups with a Medicine Ball (Floor to Floor)
25 V-Ups
25 Toe Touches with Medicine Ball (Lying on back, legs fully extended straight up in the air ((Perpendicular to ground)) with medicine ball in straight arms above the chest extend upward touching toes with ball.)
25 Hollow Rocks (Lying on back with slight curve in back, arms and legs fully extended, rock body up and down)
1 Minute of Side Plank (L&R)
*** 15 Knees to Elbows from Pull Up Bar
"ABS GONE BAD"
3 RFT
10 Plank to Push Ups
50 Oblique Twists with Medicine Ball (Be in Boat Pose, hold the medicine ball out in front of you and twist from side to side gently touching the ground with the medicine ball on each side.)
25 Abmat Sit-Ups with a Medicine Ball (Floor to Floor)
25 V-Ups
25 Toe Touches with Medicine Ball (Lying on back, legs fully extended straight up in the air ((Perpendicular to ground)) with medicine ball in straight arms above the chest extend upward touching toes with ball.)
25 Hollow Rocks (Lying on back with slight curve in back, arms and legs fully extended, rock body up and down)
1 Minute of Side Plank (L&R)
*** 15 Knees to Elbows from Pull Up Bar
Saturday, May 15, 2010
May 15, 2010 (EPOC)
A lesson in EPOC- Excess Post-excerise Oxygen Consumption
Choose ONE:
Swim, Bike, Run
10:5x20
10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.
Strength
For Time: 7 Push-ups every minute on the minute
77 bodyweight Back Squats
Choose ONE:
Swim, Bike, Run
10:5x20
10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.
Strength
For Time: 7 Push-ups every minute on the minute
77 bodyweight Back Squats
Friday, May 14, 2010
May 14, 2010- COD- Challenge of the Day
mmmm...num num num num num (thank you Lindsay Grover)
OH blogs are fun
The COD- Challenge of the Day for 5/14/10
Have you ever had a really, really bad eating day? You know, the kind that makes you say...well, not good things. The kind of day, that makes you remorseful, regretful, and disappointed?
It's going to be OK. I promise.
We must look to life's "little victories" as the true celebrations of each successful day.
The next time you feel out of control, lost, or "in the hole", STOP right there. THAT was your bad meal. The day is not lost. You have another chance. This is your opportunity to recognize where you want to be, and where you have been. Contrast is needed to appreciate the moments to be cherished, and the moments to let go of.
Philosophical rant over. The point is that you ARE in control now.
Your challenge is to allow yourself two moments:
1. Recognition of your wanting to take control.
2. Deciding that this is YOUR moment, and making a better decision for the next time you sit down to eat. Chew every bite, savior every taste, go for a walk immediately after and feel blessed that you have the free will to do so.
Best,
Kali
OH blogs are fun
The COD- Challenge of the Day for 5/14/10
Have you ever had a really, really bad eating day? You know, the kind that makes you say...well, not good things. The kind of day, that makes you remorseful, regretful, and disappointed?
It's going to be OK. I promise.
We must look to life's "little victories" as the true celebrations of each successful day.
The next time you feel out of control, lost, or "in the hole", STOP right there. THAT was your bad meal. The day is not lost. You have another chance. This is your opportunity to recognize where you want to be, and where you have been. Contrast is needed to appreciate the moments to be cherished, and the moments to let go of.
Philosophical rant over. The point is that you ARE in control now.
Your challenge is to allow yourself two moments:
1. Recognition of your wanting to take control.
2. Deciding that this is YOUR moment, and making a better decision for the next time you sit down to eat. Chew every bite, savior every taste, go for a walk immediately after and feel blessed that you have the free will to do so.
Best,
Kali
Thursday, May 13, 2010
May 13, 2010 First Blog EVER!
"Go confidently in the direction of your dreams. Live the life you have imagined."
Henry David Thoreau
Welcome Everyone! I made this blog for you.
Share, try, dream, do. (And do so with wisdom and conviction). We can be and do anything we want in this life. Enjoy!
WOD- Thursday 5/13/10
Warmup:
Run,Bike,Swim,Row
10 minutes
Self Myofascial Release- "Foam roll" (quads, it band, hip flexors, calves, back)
Stretch- Quads, hamstrings, chest (broom stick)
For time:
150 Wallball, 20 pound ball
Henry David Thoreau
Welcome Everyone! I made this blog for you.
Share, try, dream, do. (And do so with wisdom and conviction). We can be and do anything we want in this life. Enjoy!
WOD- Thursday 5/13/10
Warmup:
Run,Bike,Swim,Row
10 minutes
Self Myofascial Release- "Foam roll" (quads, it band, hip flexors, calves, back)
Stretch- Quads, hamstrings, chest (broom stick)
For time:
150 Wallball, 20 pound ball
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