Thursday, November 28, 2013

29Nov13

Fri
warmup- bergener x2
skill/strength- barbell curl 5,5,5,5,5, dips 5,5,5,5,5
wod- 2 burpees-2 pullups, 4 burpees-4 pullups, 6 burpees-6 pullups..., amrap 7 min
cooldown- jumprope me 1 min

Yes, that is a bacon covered turkey. I like to call it a burkey.

Wednesday, November 27, 2013

28Nov13

Thur
warmup- bergener
skill/strength- 20 min to 3rm hang snatch
wod- barbell walk, alternating overhead/on back
cooldown- 1000m row, strong pull, slow return


Tuesday, November 26, 2013

27Nov13

Wed
warmup- pushup x band pull apart's
skill/strength- benchpress 7,7,7,7,7
wod- deadlift x 15, handstand hold @30sec, 5rft
cooldown- airdyne me @30sec


26Nov13

Tues
warmup- hollow/arch
skill/strength- k2e 10,10,10,10,10, t2b 10,10,10,10,10, superset
wod- kb swing x15, pushup x15, box jump x15, 5rft
cooldown- 500m row, me w great tech


Monday, November 25, 2013

25Nov13

Mon
warmup- front squat clinic
skill/strength- 20 min to 3rm front squat
wod- medball powerclean&slam x5, medball squat x5, abmat situps x25, 3rft
cooldown- 500m row me, reduced stroke rate,

Friday, November 22, 2013

22Nov13

Fri
warmup- >ipt
skill/strength- tire flip x5, sledge tire x10
wod- airdyne me @30sec, 3 rounds
cooldown- mobility

Here is yet another video of Kallies C&J. This time shes going for a new pr of 130lbs.

Wednesday, November 20, 2013

21Nov13

Thur
warmup- roxanne w squat jumps
skill/strength- abmat situps hvy
wod- 50m w object, hopping NOT running, alternate legs as best as possible, push jerk @me,  5 rounds (don't hate me)
cooldown- me pullup


20Nov13

Wed
warmup- jog w object
skill/strength- hollow/arch, ring rows hvy
wod- 30 kb swings @60sec, 5 rounds w 60sec rest between rounds, very hvy
cooldown- grip test

Here are a few logo samples that I have recieved from designers. Let me know what you guys think.



Monday, November 18, 2013

19Nov13

Tues
warmup- roxanne remix
skill/strength- backsquat 20min to 3rm
wod- Grace
cooldown- medball pass

Below is a highlight reel of Coles' first wrestling meet of the season. Cole finished 2nd @106lbs out of 23 schools. Columbia High finished 5th as a team. Suffice to say I am proud of my Son.




18Nov13

Mon
warmup- roxanne w pushups
skill/strength- benchpress @bodyweight max reps
wod- 3 powerclean, 10 abmat situps, 5 ga pushups, amrap 3 min, 3-3min amraps, 60 sec rest between rounds
cooldown- me plank




Thursday, November 14, 2013

15Nov13

Fri
warmup- hollow/arch, mobility
skill/strength- hvy pullups, hvy dips, 6,6,6,6,6,
wod- barbell walk @800m, drop bar to rest 15 burpee penalty
cooldown- barbell hold for time

Kallie competed in her first High School Weightlifing Meet yesterday. She performed her three C&J's technically sound, albeit rough around the edges. On her third she went all out at 120 which would be a new personal best for her, and........she nailed it! Kallie had never lifted a single weight in her life until about 9 months ago. It goes without saying that I am out of my mind impressed with my little girl. I think I smell onions...


14Nov13

Thur
warmup- bergener
skill/strength- hang pwr snatch 20 min to 5rm, band pulls 10,10,10,10,10
wod- kb swing x7, hr pushups x10, 10 rft
cooldown- 250m row me

Tuesday, November 12, 2013

13Nov13

Wed
warmup- plate carry
skill/strength- db press 5,5,5,5,5, x ghd situp 25,25,25,25,25
wod- sled pull x sled push, 50m, x5,  hvy
cooldown- plank me



Monday, November 11, 2013

12Nov13

Tues
warmup- roxanne
skill/strength- glute bridges 6,6,6,6,6, deadlifts 6,6,6,6,6
wod- sallyup me
cooldown- airdyne 30sec me

Sunday, November 10, 2013

11Nov13

Mon
warmup- sallyup w airsquats
skill/strength- 20 min to 3rm squat clean
wod- Elizabeth, powerclean 135lbs, ring dips, 21-15-9
cooldown- cardiotrain


Thursday, November 7, 2013

08Nov13

Fri
warmup- medball pass, accolade reception
skill/strength- dips & curls
wod- tire flip, pushup, pullup, jumping airsquat, s2oh, @30sec each, w30sec rest between station, 3 rounds
cooldown- plate/medball carry, 2 endofstreet & back, me




Wednesday, November 6, 2013

07Nov13

Thur
warmup- medball pass/CrossFit discussion
skill/strength- calf raises/toe raises w dumbells, hollow/arch
wod- medball powerclean&jerk & slam x6, handstand hold 30sec, 5rounds
cooldown- kipping technique

06Nov13

Wed
warmup- medball jog
skill/strength- ghd situps 20,20,20,20, hanging knee raises 20,20,20,20
wod- row 1000m me, airdyn 3min me, row 500m me, airdyn 1.5 min me
cooldown- mobility



Paleo Challenge is underway. Here are a few links to give ya a little motivation!




Tuesday, November 5, 2013

05Nov13

Tues
warmup- bergener, Isabel w pvc
skill/strength- powerclean tech 10,10,10,10,10
wod- Lynne, bodyweight benchpress @me, pullups @me, 5 rounds w rest
cooldown- row 500m @me

Sunday, November 3, 2013

04Nov13

Mon
warmup- sledpull, pushups
skill/strength- sledpull x5 @ 25m, hvy
wod- push press x7, pushup x7, boxjump x7, amrap 8 min
cooldown- paleo accountability