Thursday, March 31, 2005

THURSDAY 03312005

BOOT CAMP FITNESS

5 Rounds for Time
400 Run
21 Thrusters

Only the very strong can say, "I am responsible for my failures."-Mason Cooley

Wednesday, March 30, 2005

WEDNESDAY 03302005

Boot Camp Fitness

Agility Circuit 1:00 at each station with no rest interval. 2 Trips at each station

Weighted Jump Rope
Lateral Shuffle
Agility Ladder Side Straddle Hop
Micro Haddle Lateral Step
Star Jumps
Cone Jump
Forward/Back
Agility Ladder Side Straddle Hop




CROSSFIT

Fractured Fran

5 Rounds

Thrusters 9 Reps
Pull-ups 9 Reps

Load for thrusters 95lbs Men 55lbs Women

Tuesday, March 29, 2005

TUESDAY 03292005

BOOT CAMP FITNESS

How Many Rounds can you complete in 20 minutes?

Lunge R/L-Spider R/L
10 Body Rows
15 Push-ups
20 Dead Animal Crunches

I have learned, as a rule of thumb, never to ask whether you can do something. SAY instead, that you are doing it. Then fasten your seatbelt. The most remarkable things follow.-Julia Cameron

Monday, March 28, 2005

MONDAY 03282005

BOOT CAMP FITNESS

5 Rounds

Run 400 Meters
Roving Push-up Travel




CROSSFIT

Dumbbell Complex for 400 meters

Lunge Step R/L/R/L
Hang Squat Clean
Thruster

Your score will be load/time(seconds). example 35lb DB in 20 minutes 70/1200=.058



If you look at things properly, there's no need to wait for the dessert cart. Dessert is everywhere.-Merrill Markoe

Friday, March 25, 2005

FRIDAY 03252004

CROSSFIT

Box Jump 50 Reps (24" Box or scaled. The height is the same for both sets)
Deadlift Singles 1-1-1-1-1
Box Jump 50 Reps

The box jumps are on the clock. The deadlift singles will be summed. Your score total will post TIME/SUM/TIME (i.e 1:50/2000lbs/1:59)

Sunday, March 20, 2005

WEDNESDAY 032305

CROSSFIT

"Mary"
How Many Rounds Can you Complete in 20 Minutes?

5 Handstand push-ups
10 One legged squats, alternating legs
15 Pull-ups

MONDAY 03212005

CROSSFIT

Barbell Thrusters 1-1-1-1-1-1-1-1-1-1-1-1

followed immediately by

L-Sit Practice. Hold each set as long as possible.

Whenever possible increase the load on each set. Your score is the sum of all 12 sets of Thrusters.

Friday, March 11, 2005

FRIDAY 03182005

CROSSFIT

“Helen”

Three rounds for time:
Run 400 meters
21 swings (or 55 pound dumbbell swing)
12 Pull-ups

World record 7:35 by Greg Amundson. Kansas City record is held by Ryan Sonderegger at 8:35.

WEDNESDAY 3162005

CROSSFIT

5 rounds for time.

Pull ups 5 reps
Push ups 10 reps
Box jumps 15 reps
Wall ball 20 reps
Dumbbell swings 15 reps
Sit ups 15 reps
Knees to elbows 5 reps

MONDAY 3142005

CrossFit

Four rounds for time.

Single Dumbbell Complex
Hang Clean, Push Press, Lunge right, Lunge Left 5 Per Side or 10 total reps
Hanging knees to elbow 10 Reps
400 M Run

FRIDAY 03112005

BOOT CAMP FITNESS

How many rounds can you complete in 20 minutes

Double Under Jump Rope- 10
Lunge Walk- 15 yards
Push-ups-20 reps
Sit-ups 25 reps
Squats-Knuckles to the deck-30 reps

CROSSFIT

Warm-up

Concept2 Erg
2000 Meters

Recovery Period

How Many Pull-ups can you complete in 10 minutes?

Go to http://concept2.com/sranking03/rankings.asp
and compare your C2 rowing time to others across the globe. How do you rank overall? How does your time rank for others in your age group?




"Strength does not come from physical capacity.
It comes from an indomitable will."
Mahatma Gandhi

Thursday, March 10, 2005

THURSDAY 03102005

Boot Camp Fitness

'THE COUNTY FAIR" 2:00 Work Interval :30 Rest Interval

-Weighted Jump Rope
-Globe Trotter Abdominals
-Tire Slide
-Agility Ladder Jumping Jacks
-Small Hurdle Stability Hop
-Pro Agility (Long Version)
-Ladder Box Step
-MedBall Front Squat Push Press

Wednesday, March 9, 2005

WEDNESDAY 03092005

BOOT CAMP FITNESS

10 Rounds of

Suitcase Deadlift 16 Reps
Push-ups 15 Reps
Farmers Walk 1 lap

CROSSFIT

10 Rounds of;

Barbell Deadlift 135 lbs 15 Reps
Push-ups 15 Reps

The only disability in life is a bad attitude.
Scott Hamilton

Tuesday, March 8, 2005

TUESDAY 03082005

BOOT CAMP FITNESS

5 Rounds
400 Run
25 Sit ups
25 Reverse Hypers

Do not wait for ideal circumstances; they never come.- Janet Erskine Stuart

Sunday, March 6, 2005

MONDAY 03072005

BOOT CAMP FITNESS & CROSSFIT

400 Run
70 Squats
400 Run
60 Push-ups
400 Run
50 Sit-ups
400 Run
30 Pull-ups

Friday, March 4, 2005

FRIDAY 03042005

BOOT CAMP FITNESS
5 Rounds
20 Dumbbell Swings
20 Box Jumps
400 Run


CROSSFIT
'FRAN'
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster (Females-55lbs)
Pull-ups


Local Record keeping begins tonight! Will you make the board?

Wednesday, March 2, 2005

THURSDAY 03032005

BOOT CAMP FITNESS

How Many Rounds can you perform in 20 Minutes

5 Turkish Get up Right
5 Turkish Get up Left
10 Push-ups
15 Sit-ups
20 Squats
100 Skipping

WEDNESDAY 03022005

BOOT CAMP FITNESS

Medicine Ball Madness. A selection of the best medicine ball movements. Strap it on!

CROSSFIT

TABATA SOMETHING ELSE

Pull-ups 8 Sets
Push-ups 8 Sets
Squats 8 Sets
Sit ups 8 Sets

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest Unlike TABATA THIS,there are no rest between exercises.

All reps are recorded during the 10 second break.

Tuesday, March 1, 2005

TUESDAY 03012005

BOOT CAMP FITNESS

10 Rounds
1:00 Jump Rope
:50 Squat Thrust
:10 Rest Interval

Four for the Core