Thursday, August 29, 2013

30Aug13

Fri
warmup- bergener
skill/strength- ghd hypers 5x10
WOD- barbell walk, 5 squats every 30 sec.
cooldown- walk, 5 pu every 30 sec.






Wednesday, August 28, 2013

29Aug13

Thurs
warmup- roxanne
skill/strength- weighted ring dips, 5rm, 3rm, 1rm
WOD- 2 min.@ power cleans x4, max rep ball slams, 5 rounds, 60 seconds between rounds
cooldown- grip work




Tuesday, August 27, 2013

28Aug13

Wed
warmup- hollow/arch, airsquats
skill/strength- weighted pullups, 5rm, 3 rm, 1rm
WOD- 1 c&j, 5 pullups, 10 pushups, 15 airsquats, AMRAP 10 min
cooldown- mobility


Monday, August 26, 2013

27Aug13

Tues
warmup- 50 jj, 10 burpees
skill/strength- c&j practice, benchpress 5x5
WOD- decline pu x10, arch x10, power clean x5 each hand, 5 rounds
cooldown- 1000m row me, airdyn-slow&ez

26Aug13

Mon
warmup- bergener
skill/strength- front squat technique, front squat 6x3
WOD- hollow x10, medball ots x10, jumping squat x10
cooldown- mobility

23Aug13

Fri
warmup- bergener
skill/strength- kipping, false grip, mu progressions, rope climb
WOD- rope climb x1, burpees x5, 5 rounds
cooldown- popcicles (to put on ripped hands and eat)

Wednesday, August 21, 2013

22Aug13

Thurs
warmup- bergener
skill/strength- kb swings, jerk
WOD- medball ovs x10, medball squat x10, 10 rounds
cooldown- mobility

Tuesday, August 20, 2013

21Aug13

Wed
warmup- jj x100
skill/strength- strict pullups
WOD- ring rows x10, deadlift x10, AMRAP 10 min
cooldown- mobility


Monday, August 19, 2013

20Aug13

Tues
warmup- roxanne w pushups
skill/strength-  ring pushups
WOD- gapu (get air pushups) x10, gaas (get air airsquats) x5, 10 rounds
cooldown- ghd situps 3x15

Checkout this site CrossFit Paleo
It contains some interesting information about eating Paleo.




Sunday, August 18, 2013

19Aug13

Mon
warmup- roxanne, 2airsquats
skill/strength- squat clean
WOD- front squat x10, abmat situps x10, box jump x10, plank x30 sec, 5 rounds
cooldown- me row/airdyn x60 sec




Friday, August 16, 2013

16Aug13

Fri
warmup- plate walk
skill/strength- ring dips/ L-holds on rings, L-chinups
WOD- bench dips x 25, hrpu x25, front squat x10, 5 rounds
cooldown- mobility


Thursday, August 15, 2013

15Aug13

Thur
warmup- roxanne
skill/strength- jerk progression to, pushpress 5x5
WOD- bulgarian dl x10, strict press x10, kb swings x10, 5 rounds
cooldown- mobility


Wednesday, August 14, 2013

14Aug13

Wed
warmup- Grace @45lbs
skill/strength- kipping progressions, weighted pullups
WOD- 7 burpees, 7 pullups, 10 rounds
cooldown- 1 min max row/airdyn


Tuesday, August 13, 2013

13Aug13

Tues
warmup- jj x10, burpee x2, 5 rounds
skill/strength- medball pushups, 5x5
WOD- floorpress x10, airsquat x10, hrpu x10, airsquat x10, 5 rounds
cooldown- mobility


Cole is walking the plank it seems.....

12Aug13

Mon
warmup- platewalk w/ airsquats
skill/strength- kipping progressions
WOD- farmers walk, 15 airsquats, 5 pullups, x10 rounds
cooldown- cold shower

The Hortons' Summertime is coming to an end. I can't speak for the rest of us, but I can honestly say that this is one of the best Summers we have ever had as a family. We were able to spend a lot of time with my brother John and his sons, and Tams brother Joey and his kids. We all worked out together, played together. I am very lucky to have family like this. I feel fortunate beyond words. We had a great time this summer and we all thought it would be cool to show you guys what we have been up to the past four weeks. Enjoy!


Cole and I in KY with Tams brother Joey and his two girls Olivia and Juliet.



Cole at Joeys' house working out.