Monday, September 30, 2013

01Oct13

Tues
warmup- >ipt, bergener
skill/strength- parallette pushup-hvy
wod- abmat situp x15, deadlift x5, 10 rounds
cooldown- medball pass

Sunday, September 29, 2013

30Sept13

Mon
warmup- cardiotrain, bergener
skill/strength- sled push
wod- me airdyn, me pushups, me pullups, all @30 sec, 5 rft
cooldown- mobility



Mondays' workout was a lot harder than we all expected. Cole even got the pukey award!

Thursday, September 26, 2013

27Sept13

Fri
warmup- >ipt
skill/strength- muscleup progressions, curls 5x5, dips 5x5
wod- power snatch x5, burpee x5, bounding, amrap 6 min
cooldown- medball pass

Good article about rhabdo http://crossfitdeep.com/2013/09/26/setting-the-record-straight/

Wednesday, September 25, 2013

25Sept13

Thur
warmup- roxanne, band pulls
skill/strength- snatchgrip push press 5x5
wod- squat jumps x5, abmat situps x10, sdhp x5, 5 rft
cooldown- me 500m row

Monday, September 23, 2013

24Sept13

Wed
warmup- hollow/arch
skill/strength- back squat 5x5
Wod- towel pullups x5, medball slam x10, amrap 7 min
cooldown- me pullup bar hang

24Sept13

Tues
warmup- plate walk
skill/strength- sled pull-backpedal heavy, 8 runs
WOD- kb swings 10to1, 40 yard sprint each set.
cooldown- medball pass



Sunday, September 22, 2013

23Sept13

Mon
warmup- >ipt
skill/strength- ring pushups 5x5 heavy
wod- powerclean x30, 5 pu emotm
cooldown- mobility, hollow/arch

20Sept13

Thur
warmup- plank war
skill/strength- hspu progressions
wod- soh progression x50, hangclean x5 emotm, 1rft (soh=shoulder to overhead)
cooldown- cardiotrain

Thursday, September 19, 2013

19Sept13

Fri
warmup- roxanne
skill/strength- ghd hypers 5x10, sldl 5x10
wod- farmers walk, >ipt
cooldown-medball hot-potato

Intensity and average power are the variable most commonly associated with optimizing favorable results. Whatever you want from exercise comes FASTER with INTENSITY. It's not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you will get fitter faster.







Tuesday, September 17, 2013

18Sept13

Wed
warmup- >ipt, hollow/arch
skill/strength- ring rows 5x me
WOD- deadlift x5, burpees x10, 5 rft (rounds for time)
cooldown- abmat situps




Sunday, September 15, 2013

17Sept13

Tues
warmup- >ipt
skill/strength- benchpress 3x20, 5x5
WOD- kb snatch 5 each arm, 5 pullups, 10 rounds
cooldown- hollow/arch on pu bar

16Sept13

Mon
warmup- bergener, hollow/arch
skill/strength- ghd situps 5x15, medball clean clinic
WOD- pushpress x5, medball slams x5, amrap 7min
cooldown- cardiotrain, mobility


I want to take a minute to tell you about my three youngest girls Katie, Cameron and Joey. The picture above is of the ten kids of Summers Elementary School who achieved a "Presidential Award" for last
years fitness test. In addition, Katie and Cameron both set school records during the test. Congratulations
to my little Girls. 






Thursday, September 12, 2013

13Sept13

Fri
warmup- bergener, roxanne
skill/strength- barbell walk of infamy
WOD- medball hamstring kickbacks
cooldown- me row x30sec, mobility

12Sept13

Thur
warmup- 10 min cardiotrain, bergener
skill/strength- doubleunders, lateral jumps
WOD- shuttle run for time x5
cooldown- mobility

Wednesday, September 11, 2013

11Sept13

warmup- bergener
skill/strength- ghd hypers 5x10
WOD- 9/11, 100 jumpropes, 100 pushpress, 100 situps, 100 stepups, 100 rows, 100 jj, 100 hang cleans, 100 dl, 100 pushups, 11 pullups
cooldown- mobility

Today at Sisu Athletics we honored the victims, all victims of 9/11
in a very small way. We performed nine hundred and eleven repetitions
during our WOD. Please take a look at the picture I posted below. Click on it to enlarge it
and read the text. Thank you.


Monday, September 9, 2013

10Sept13

Tues
warmup- 10to1pu, 1to10airsquats
skill/strength- dumbell flyes/benches 5x10
WOD- Grace
cooldown- maxhold, cardiotrain





09Sept13

Mon
warmup- c&j practice
skill strength- deadlift 5x5
WOD- kb swings x10, abmat situps x20, c&j x5, amrap 8 min
cooldown- cardiotrain, mobility




Thursday, September 5, 2013

06Sept13

Fri
warmup- bergener,
skill/strength- heavy curls, chinups, ring dips, dips, tricep kickbacks
WOD- farmers carry, airsquats, 10 min
cooldown- cardiotrain


Wednesday, September 4, 2013

05Sept13

Thur
warmup- jumprope, bergener
skill/strength- me box jump, ghd situps, 5x10
WOD- row 1000m, airdyn 2min, x2
cooldown- cardio train, mobility

Tuesday, September 3, 2013

04Sept13

Wed
warmup- hollow/arch, burpee pu
skill/strength- me c2bpu, 5x?
WOD- bentover row x10, thruster x10, 5 rounds
cooldown- train, mobility

Monday, September 2, 2013

03Sept13

Tues
warmup- bergener, plate walk
skill/strength- strict press, pushpress, pushjerk, 5rm, 3rm, 1rm, each lift
WOD- abmat situps x20, max rep hrpu, deadlift x10, AMRAP 8min
cooldown- mobility

Sunday, September 1, 2013

02Sept13

Mon
warmup- roxanne x2 airsquats, bergener
skill/strength- backsquat 6x3
WOD- box jump x10, k2e x10, kb swings x10, 5 rounds
cooldown- 30 sec me airdyn, mobility