CrossFit Revelation

9/1/10

Sept. 1, please have your monthly dues in by the end of the week.

We’ve done a lot of shoulder work this week and last week so we are doing a little mobility work today for part A.

Warm Up

Part A

Part B:

Quick and Dirty

3x

400 meter run

20 box jumps

10 burpees

This work out will be quick, go balls to the wall and give it everything you’ve got

8/28/10

Warm Up

Part A:

Press

9×3 @50% 1RM

Part B:

Heavier, Uglier, Jet Fuel

15- Power Snatch 135/85

Run 400 Meters

15-Overhead Squat

Run 400 Meters

15- Thrusters

Run 400 Meters

15- Clean and Jerks

Run 400 Meters

8/20/10

The gym is open for 6 am and 5:30 pm classes

Fight or Flight

Warm Up

15 Clean and jerks- 155#/95#

Run 200 Meters

10 Clean and jerks

Run 200 Meters

5 Clean and jerks

Run 200 Meters

8/17/10

Gym is open for 6 am classes and 5:30 pm classes

Look back in your book to find your Helen time, there’s a reason we keep these records!

Warm Up

Helen

400 Meter Run

21 KB Swings 24kg/16kg

12 Pull ups

8/10/10

Great video on how to do double unders

Warm Up

Part A:

Back Lever progression

Part B:

1 mile run

100 double unders (500 single unders)

1/2 mile

50 double unders (300 single unders)

1/4 mile

25 double unders (75 single unders)

8/7/10

So, Americans just won’t stop getting fat.  Check it out.

Warm Up

Part A:

Press

9×3 @ 55% 1 RM

Part B:

Saw this workout on CFNE’s site yesterday and thought it would be a good one for us to try.

Jet Fuel

15 Snatches

Run 200 Meters

15 Overhead Squats

Run 200 Meters

15 Thrusters

Run 200 Meters

15 Clean and Jerks

Run 200 Meters

Men: 95#

Women: 65#

8/5/10 WOD

Are you making excuses to skip the gym today or any day?  Are you too sore to workout?  Well, think about all the excuses you make to skip the gym and watch this video.  You are LUCKY to be sore, to have your legs hurts, to have ripped hands.  Remember that, man up, and get in the gym.

Warm Up

Part A: 2 min drill

Part B: Max Push ups

Part C: 6×400 meter repeats- take 30 seconds between runs, these are ALL OUT

8/3/10 WOD

Please have your August dues in this week

Sara, after finishing 4 days on the bike riding 250+ miles

Warm Up

Part A:

Weighted Pull ups

1-1-1-1-1

Part B:

3 Rounds of Kelly

3x

400 meter run

30 box jumps

30 wall balls

7/31/10

Thank you everyone for the birthday wishes, I do appreciate it.

Today is the last day of the month, if everyone could have their August dues in next week it would be greatly appreciated!

There is only 9am Class today! Classes on Sunday are cancelled.

Read all about the box squat

Box Squat

Warm Up

Part A: Press

9×3 @ 50% 1 RM

Part B:

2x

3 Overhead Squats w/ 135/95#

6 Push Jerks

9 Hang Power Cleans

12 Deadlifts

400 meter run

7/29/10 WOD

Paleo Challenge Results

Jamie takes the title as the Paleo Challenge Champion! For the next month Jamie will be able to train for FREE.

Paleo Champion

We will start the next Paleo Challenge in September. If anyone is interested in seeing serious results with their training you should sign up.  This challenge is no joke, you will get results but you will have to work hard and change your diet.  I will put more information up when we get closer to September.

Warm Up

Part A:

Two minute drill

We will be stretching for 6 min, pick 3 two minute drills and loosen up

Part B:

Put Up or Shut Up

Run 1 Mile

100 sit ups

Run 1/2 mile

50 sit ups

Run 1/4 mile

25 sit ups