Happy Groundhog Day!
WOD
3 Rounds For Time
5 Broad Jumps
10 Deadlifts
15 Push ups
Jan 31, 2012
Jan 28, 2012
Tuesday, January 30, 2012
Three 3 minute rounds of:
3 Thrusters, 10-15#
5 Burpees
10 Squats
Rest exactly one minute between rounds
3 Thrusters, 10-15#
5 Burpees
10 Squats
Rest exactly one minute between rounds
Jan 24, 2012
Thursday, January 25, 2012
NO Morning Exercise Club Today!
I have to set up for the Business in Education Meeting at MEH this morning, so I won't be available. I'm posting a WOD for you to do on your own time. Post your scores for each exercise to the blog.
For 2 Minutes, do the maximum number you can of:
Push Ups
Sit Ups
Air Squats
* Take one minute break in between each exercise
2 minutes Push Ups- 1 minute break- 2 minutes Sit Ups- 1 minute break- 2 minutes Air Squats- 1 minute break
Remember- Chest to Deck on Push Ups, All the way back and all the way up (elbows to knees) for sit ups and keep your heels on the floor, and get low on your squats
Jan 23, 2012
Tuesday, January23, 2012
**There will be NO Exercise club this Thursday. I have a meeting in the morning, and will be setting up for that
Skill Day
Work on Double Unders for 5 minutes.
**Don't forget to bring your jump ropes.
CF Games Hopper
All of the games we play, will be placed into a hopper (think bingo) and drawn at random. What ever comes out of the hopper, we play for 4 minutes. Then another game is drawn.
Skill Day
Work on Double Unders for 5 minutes.
**Don't forget to bring your jump ropes.
CF Games Hopper
All of the games we play, will be placed into a hopper (think bingo) and drawn at random. What ever comes out of the hopper, we play for 4 minutes. Then another game is drawn.
Jan 18, 2012
Thursday, January 18, 2012
Today's WOD is a partner workout. Partners stand 12-15 feet apart.
Partner A, 5 Wall Ball
Partner A and B throw the ball 5 times back and forth
Partner B, 5 Wall Ball
Both partners do 10 Sit Ups
AMRAP in 8 minutes
Wall Ball 6#
Also, as promised, I've created the MEH Morning Exercise Facebook Page. I posted the WOD and a link to this page. If you can add it, let me know in the morning.
Partner A, 5 Wall Ball
Partner A and B throw the ball 5 times back and forth
Partner B, 5 Wall Ball
Both partners do 10 Sit Ups
AMRAP in 8 minutes
Wall Ball 6#
Also, as promised, I've created the MEH Morning Exercise Facebook Page. I posted the WOD and a link to this page. If you can add it, let me know in the morning.
Jan 16, 2012
Tuesday, January 17, 2012
WOD
Tabata format- 5 Rounds of each exercise, 20 seconds of work, 10 seconds of rest.
1- Push Ups
2- Sit Ups
3- Air Squats
Post your number for each exercise to the comment section
Tabata format- 5 Rounds of each exercise, 20 seconds of work, 10 seconds of rest.
1- Push Ups
2- Sit Ups
3- Air Squats
Post your number for each exercise to the comment section
Jan 12, 2012
Jan 11, 2012
Jan 9, 2012
Tuesday, January 10, 2012
Skill Day
Work on footwork for Rope Climbs
Please watch the video. I can demonstrate how I climb, but he does a much better job of explaining the other ways to set your feet on the rope.
*Coaches Note- We will be working on rope climbs next week. On Tuesday, you're going to want to wear LONG pants and LONG socks to avoid rope burn. You could also wear long spandex (thinking running, skiing, etc.) with a pair of shorts over them.
Work on footwork for Rope Climbs
Please watch the video. I can demonstrate how I climb, but he does a much better job of explaining the other ways to set your feet on the rope.
*Coaches Note- We will be working on rope climbs next week. On Tuesday, you're going to want to wear LONG pants and LONG socks to avoid rope burn. You could also wear long spandex (thinking running, skiing, etc.) with a pair of shorts over them.
Jan 4, 2012
Thursday, January 5, 2012
WOD
5 rounds for time
5 Box Jumps
5 Push Press
This video shows the three different ways to get weight over your head. We will be doing the middle movement, the Push Press. Just like most athletic movements, we're going to use powerful hip extension to move the weight overhead.
Coaches Note- We will be working on rope climbs next week. On Tuesday, you're going to want to wear LONG pants and LONG socks to avoid rope burn. You could also wear long spandex (thinking running, skiing, etc.) with a pair of shorts over them.
5 rounds for time
5 Box Jumps
5 Push Press
This video shows the three different ways to get weight over your head. We will be doing the middle movement, the Push Press. Just like most athletic movements, we're going to use powerful hip extension to move the weight overhead.
Coaches Note- We will be working on rope climbs next week. On Tuesday, you're going to want to wear LONG pants and LONG socks to avoid rope burn. You could also wear long spandex (thinking running, skiing, etc.) with a pair of shorts over them.
Jan 3, 2012
Amazing CrossFit Young Lady
The following article is about a girl I'm proud to call a friend. Darby Nelson is a senior in high school and goes to my gym. I thought you'd like to hear about what CrossFit means to other kids.
Radical Hateloss Blog- Q&A with 17 year old CrossFitter: " Remember that at the end of the day, it’s not what others think about you, rather it’s how you hold and view yourself. " -Darby Nelson ...
Radical Hateloss Blog- Q&A with 17 year old CrossFitter: " Remember that at the end of the day, it’s not what others think about you, rather it’s how you hold and view yourself. " -Darby Nelson ...
Jan 1, 2012
Tuesday, January 3, 2012
Happy New Year WOD
Lets ring in the New Year! Happy 2012
AMRAP 8 minutes
20 Squats
12 Push Ups
Chris Spealler teaches the squat
Lets ring in the New Year! Happy 2012
AMRAP 8 minutes
20 Squats
12 Push Ups
Chris Spealler teaches the squat
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