Jan 1, 2011

Happy New Year!!!!!!!!!!!!!!!!!!

WOD

400m row
50 press
400m run
50 squats
400m row
50 pushups
400m run
50 pullups

I went to Brandt Fitness and martial Arts this morning, this was his WOD for today.


Session Only Today!
Video: Rack Jerk
15 min of Behind the Neck Rack Jerk Practice (go heavy or go light!)

WOD:Max rounds in 15 min:
3 Forward Rolls
10 HSPU
30 Double-Unders

Dec 27, 2010

I hope everyone had a wonderful Christmas especially the kids. Now that it's over and the New Year is upon, it's time to get back to some Xfitin.

Strength workout before work:

5x8

Bench

WOD

7 rds

14 back ext

7 lunges

7 elevated pushups

7 pullups

7 pushups

7 lunges

You must wear a vest or add weight for every movement

Dec 17, 2010

1 mile run

6 rds

25 pushups

15 riding squats

25 situps

15 box jumps

1 mile run

Dec 16, 2010

WOD
5 rds
6 forward/backward lunges
12 presses
12 curls
12 pushups

Dec 15, 2010

WOD
45 squats
45 bench
45 pullups

45 squats
45 dips
45 pulls

45 squats
45 thrusters
45 situps

Dec 14, 2010

WOD
5 rds
8 presses 95#
16 squats
16 pushups
8 kbs

8-6-4
ktes
farmers lunge
50 m farmers walk

Dec 10 ,2010

WOD

5k

Strength

8 rds
Bench Work
Back Squats

Dec 9, 2010

Double Daze

5 rds

1 stair

15 hanging clean & jerk

7 rds

7 deadhang pullups

7 lunges

7 elevated pushups

7 back extension

7 ohs

Dec 7, 2010

warm up

cf warmup

WOD
10-40 ladder
ohs
40-10 ladder
pushups

10-40 ladder
dips
40-10 ladder
sit ups

Dec 6, 2010

Wod

5 rds

5 hanging clean jerks
7 pulls
9 pushups
11 squats

Strength

5x5 presses

WOD

Minute Man

Do each movement for a minute, with a minute break after the last movement.

5 rds

Situps

Back extensions

Pushups

Pullups squats

Nov 30, 2010

maybe another rest day for me, i have to work and there is no one here to cover dispatching. probably best for my knees. That being said, today is day 2 of the Xfitone Paleo Challenge. I am accepting ideas for t shirt designs. I will be giving out free tees to the most improved Xfitter for the month of December and i will also give a free month to any Xfitter that participates in my program for at least 1 day in the month of December.

Also, many props to 81 for power cleaning 175 at the unnamed box in A-Town. i know he owes at all to XFITONE.COM. much respect!!!!!!!!!!!

Nov 29, 2010

Rest day for me, nice easy work out yesterday trying to loosen up the joints. Since, today is a Monday and it sucks, maybe today is a good to start the popular trend of a strict Paleo Diet. YEA!!!!!!! That means no beer! ThaT sucks arse, but it will be worth it: or will it. Stay tuned for the details. Oh 81, I am going to kick your ass!

Nov 28, 2010

WOD

5 rds
max dead hang pullups

3rds
400 m run
50 thrusters 45#
50 situps

Nov 27, 2010

WOD

21-15-9
95 bench
65 hanging cleans
100 m farmers walk

Nov 26, 2010

WOD

4 rds

200 jump ropes
25 thrusters
25 situps
25 scorpions
25 true pushups

Nov 22, 2010

warmup

3 rds of cindy
with 20 situps and 20 back extensions between rds

WOD
120 pullups
120 dips

Nov 17, 2010

WOD

100 pullups for time
3:00 rest
100 pushups for time

Nov 12, 2010

warm up
do something

WOD

10 rds

100 jump ropes
30 pushups

afterwards
100 situps
100 back extensions