Friday, September 18, 2009
Tuesday, September 15, 2009
Monday, September 14, 2009
W BASKETBALL
LOWER BODY CROSSFIT:
KB SWING X 20(16) X 15 (20) X 10 (24) X 5 (28)
4ROUNDS
LIFT:
BENCH PRESS 4X3
DB INCLINE PRESS 5X3
SHOULDER COMBO 3X/8/8/8
KB SWING X 20(16) X 15 (20) X 10 (24) X 5 (28)
4ROUNDS
LIFT:
BENCH PRESS 4X3
DB INCLINE PRESS 5X3
SHOULDER COMBO 3X/8/8/8
Friday, September 11, 2009
GYMNASTICS
WALKING ON HANDS FOR 10YARDS X 2
"L" HOLDS ON A PULL UP BAR X 1MIN
KNEES TO ELBOWS FOR 30SEC X 2
"BEGINNERS TABATA"
SQUATS
20SEC/10SEC X 8
1MINUTE REST
PUSH UPS
20SEC/10SEC X 8
1MINUTE REST
SIT-UPS
20SEC/10SEC X 8
NEXT TIME WE WILL ADD PULL UPS! NICE JOB LADIES!
"L" HOLDS ON A PULL UP BAR X 1MIN
KNEES TO ELBOWS FOR 30SEC X 2
"BEGINNERS TABATA"
SQUATS
20SEC/10SEC X 8
1MINUTE REST
PUSH UPS
20SEC/10SEC X 8
1MINUTE REST
SIT-UPS
20SEC/10SEC X 8
NEXT TIME WE WILL ADD PULL UPS! NICE JOB LADIES!
M BASKETBALL
AT MOXIE!!
ROWER X 1MIN
AB MAT SIT-UPS X1MIN
PUSH PRESS X 1MIN (BAR)
JUMP ROPE X 1MIN
REST X 1MIN
3 ROUNDS !
ROWER X 1MIN
AB MAT SIT-UPS X1MIN
PUSH PRESS X 1MIN (BAR)
JUMP ROPE X 1MIN
REST X 1MIN
3 ROUNDS !
Thursday, September 10, 2009
Tuesday, September 8, 2009
Monday, September 7, 2009
Thursday, September 3, 2009
Tuesday, September 1, 2009
W BASKETBALL
UPPER BODY CROSSFIT:
"FUN WITH THE PLATE"
5 ROUNDS OF 1 MINUTE, WITH VARIOUS EXERCISES: PUSH PRESS, STRAIGHT PRESS, TRICEP EXTENSIONS, UP RIGHT ROWS, FRONT RAISE AND STRAIGHT ARM HOLDS!
ABS:
6 INCH HOLD X 1MIN/ SIT-UPS X 30SEC...6 INCH HOLDS X 50SEC/ CRUNCHES X 30SEC
6 INCH HOLD X 40SEC/ SIT-UPS X 30SEC...6 INCH HOLDS X 30SEC/ CRUNCHES X 30SEC
6 INCH HOLDS X 30SEC/ SIT-UPS X 30SEC...6 INCH HOLDS X 20SEC/ SIT-UPS X 30SEC
6INCH HOLDS X 10SEC...
LIFT:
SQUATS 4X10
PULL FROM THIGH 3X10
KB SUIT CASE RDL 3X8ea
RUN: INVERTED TRIANGLE DRILL
WE TONS OF REPS... GOTTA GET BETTER LADIES!
Monday, August 31, 2009
SWIMMING
NO CROSSFIT TODAY...
HOWEVER EACH GIRL HAS A WORKOUT TODAY THAT IS DESIGNED FOR THEIR INDIVIDUAL STROKE OR EVENT IN THE WATER....
FOR EXAMPLE, MY BREAST STROKERS WILL BE DEAD LIFTING WITH A SNATCH GRIP, STILL THE SAME WORK AS A REGULAR DEAD LIFT, BUT NOW THEY ARE GETTING TONS OF FOREARM WORK, UPPER AND LOWER BACK, AS WELL AS SCAP WORK TOO. FREE STYLE SPRINTERS AND LONG DISTANCE GIRLS HAVE THE SAME WORKOUT EXCEPT THAT THE SPRINTER LOADS ARE HEAVIER WITH LOWER REPS, MY LONG DISTANCE GIRLS HAVE THE OPPOSITE, LIGHTER LOADS WITH WAY MORE REPS!
CROSSFIT ON FRIDAY!
M BASKETBALL
SQUATS 5X6
RDL + KB SWING 3X10+10
BENCH PRESS 5X6
ADA DROPS 3X10
DB SINGLE ARM INCLINE PRESS 3X10ea
SHOULDER COMBO 3X12/12/12
DB SINGLE ARM ROW 3X15ea
SKULL CRUCHERS 3X10/10/10
CROSSFIT TOMORROW, LETS GET IT!
W BASKETBALL
LOWER BODY CROSSFIT:
IN GROUPS OF 3'S, EACH GIRL WILL TAKE TURNS ON EACH STATION.... STARTING WITH 1 MINUTE ON EACH, 50SEC, 40SEC, 30SEC, 20SEC AND FINISHING WITH 10SEC OF THE FOLLOWING EXERCISES!
PLYO STEP-UPS
KB SWING (24/20)
REST
LIFT
BENCH PRESS 4X10
DB INCLINE PRESS 5X5
SHOULDER COMBO 3X3X12
RUN
GET-UPS 4X10... WORKING ON ACCELERATION GIRLS!
IN GROUPS OF 3'S, EACH GIRL WILL TAKE TURNS ON EACH STATION.... STARTING WITH 1 MINUTE ON EACH, 50SEC, 40SEC, 30SEC, 20SEC AND FINISHING WITH 10SEC OF THE FOLLOWING EXERCISES!
PLYO STEP-UPS
KB SWING (24/20)
REST
LIFT
BENCH PRESS 4X10
DB INCLINE PRESS 5X5
SHOULDER COMBO 3X3X12
RUN
GET-UPS 4X10... WORKING ON ACCELERATION GIRLS!
Friday, August 28, 2009
MEN'S BASKETBALL
"TABATA SOMETHING ELSE"
SQUATS:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)
PUSH UPS:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)
SIT-UPS:
20SEC ON/ 10SEC OFF X 8 (4 MINUTES)
PUSH PRESS:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)
KB SWING:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)
COUNT TOTAL REPS FROM ALL ROUNDS, 10 SEC REST BETWEEN EXERCISES!
SQUATS:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)
PUSH UPS:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)
SIT-UPS:
20SEC ON/ 10SEC OFF X 8 (4 MINUTES)
PUSH PRESS:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)
KB SWING:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)
COUNT TOTAL REPS FROM ALL ROUNDS, 10 SEC REST BETWEEN EXERCISES!
BEST SCORE: 697 BY AO
WORST SCORE: 363 BY ANTHONY
NICE JOB FELLAS!
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