Monthly Archives: November 2012

Wednesday 11-28-12

Warm-up: Stretch, Run 800M, 10 shoulder press, 15 push press, 20 push jerks(45/30) WORKOUT OF THE DAY: Bench PressĀ – 3,3,3,3,3, heavy 3 rep max, take weight back down to 50% of that 3 rep and max out reps 205-225-245-255×1-235-235 125×29 … Continue reading

Posted in Bench, Crossfit, Hanstand pushups, PULLUPS, RUN, WOD | Leave a comment

Tuesday 11-27-12

Warm-up: Stretch, 2 rounds of 400M Run, 20 Jumping Squats, 20 Banded good mornings WORKOUT OF THE DAY: AMRAP in 10 minutes of: 10 Split Jerk(switching legs – 125/80) 30 Double-unders 5 rounds +2 reps Rest as needed, then: Front … Continue reading

Posted in Crossfit, DOUBLE UNDERS, Front squat, Split jerk, WOD | Leave a comment

Monday 11-26-12

WORKOUT OF THE DAY: Buy-in: 10 X barbell complex with bar(45/30) (D/L, HPC, Front SQ, Push Jerk – each movement is precise and a pause before the next) then: Power Clean – 2, 2, 2, 1, 1 205-225-235-245-255 then: For … Continue reading

Posted in CLEAN, PISTOLS, Row | Leave a comment

Wednesday 11-21-12

Buy-in: 3 rounds of 20 GHD Sit-ups, 10 Weighted back extension(45/25) Rest a couple minutes, then: 6 Rounds of the following with a 1 minute rest between rounds: Barbell Complex*** 200M Sprint ***complex consists of – 3 deadlifts, 3 hang … Continue reading

Posted in CLEAN, DEADLIFT, Front squat, GHD, JERK, RUN | Leave a comment

Tuesday 11-20-12

Warm-up: Run 800M, sled push across driveway and back X 2, 30 sit-ups WORKOUT OF THE DAY: AMRAP in 12 minutes: Buy-in – Handstand push-ups(20 men/12 women) then the remainder of the time: 20 Double-unders 10 Box Jumps(24/20) 10 Sandbag … Continue reading

Posted in Uncategorized | Leave a comment

Friday 11-16-12

Warm-up: Stretch(focus on hips), Run 1 mile, Burgener warm-up(45#) Workout of the Day: Power Clean – 5 sets of 1 heavy(warm-up then work up adding weight each set) 205-215-225-235-245 Front Squat – 4 sets of 2 reps – moderate 185-205-205-205 … Continue reading

Posted in CLEAN, Crossfit, Front squat, PULLUPS, RUN, WOD | Leave a comment

Whole Life Challenge results

Starting measurements: Belly button: Before-37.5 After-35 Hips: Before-39 After-38.5 Thighs: Before-22 After-22.75 Arms: Before-14 After-13.5 Before and After:  

Posted in Whole Life Challenge | Leave a comment