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!
SWIMMING
"TABATA SOMETHING ELSE..."
SQUATS:
20SEC ON/ 10SEC OFF X 8 (4 MINUTES)
PUSH UPS:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)
SIT-UPS:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)
KB SWING (24/16):
20SEC ON/ 10SEC OFF X 8 (4 MINUTES)
COUNT TOTAL REPS FROM ALL ROUNDS.... ONLY 10SEC REST BETWEEN EXERCISES!
HIGHEST SCORE: 462
LOWEST SCORE: 365
Tuesday, August 25, 2009
MEN'S BASKETBALL
PULL UPS X 30, 25, 20, 15 10, 5
KB SWING X 30, 25, 20, 15, 10, 5 (28 OR 24)
SIT-UPS X 30, 25, 20, 15, 10, 5
KB SWING X 30, 25, 20, 15, 10, 5 (28 OR 24)
SIT-UPS X 30, 25, 20, 15, 10, 5
SWIMMING - "FIGHT GONE BAD"
3 ROUNDS OF 5 MINUTES OF THE FOLLOWING EXERCISES:
WALL BALL (20/12)
SDHP (75/55)
BOX JUMPS (24INCHES)
PUSH PRESS (75)
ROW
TOTAL REPS IS THE GOAL!
HERES OUR RESULTS:
CRADDOCK - 221
DENMAN - 225
DeWAMES - 226
FARIA - 243
FOSTER - 233
FRIEDHOFF - 206
GARCIA - 240
GUERERRO - 270
KOCH - 231
KRISMAN - 232
LADD - 222
LIPTON - 204
MACKY - 231
McCURLEY - 232
MILLS - 193
STODDARD - 214
TRAMMELL - 236
TRINGHAM -"KAREN" 225 WALLBALL SHOT @12LB, AROUND 6:58
WARKENTIN - 158
WYNN - 193
YAMAGUCHI - 163
YEUNG - 210
NICE JOB LADIES!
WALL BALL (20/12)
SDHP (75/55)
BOX JUMPS (24INCHES)
PUSH PRESS (75)
ROW
TOTAL REPS IS THE GOAL!
HERES OUR RESULTS:
CRADDOCK - 221
DENMAN - 225
DeWAMES - 226
FARIA - 243
FOSTER - 233
FRIEDHOFF - 206
GARCIA - 240
GUERERRO - 270
KOCH - 231
KRISMAN - 232
LADD - 222
LIPTON - 204
MACKY - 231
McCURLEY - 232
MILLS - 193
STODDARD - 214
TRAMMELL - 236
TRINGHAM -"KAREN" 225 WALLBALL SHOT @12LB, AROUND 6:58
WARKENTIN - 158
WYNN - 193
YAMAGUCHI - 163
YEUNG - 210
NICE JOB LADIES!
Monday, August 24, 2009
Friday, August 14, 2009
UPDATE
STARTING AUGUST 24TH I WILL BE POSTING WOD'S AND TIMES FOR THE FOLLOWING TEAMS:
SWIMMING AND DIVING
MENS' BASKETBALL
WOMEN'S BASKETBALL
GYMNASTICS
I WILL BE POSTING PICTURES AND RESULTS! ENJOY THE REST OF YOUR SUMMER AND SEE YOU WHEN SCHOOL STARTS!
SWIMMING AND DIVING
MENS' BASKETBALL
WOMEN'S BASKETBALL
GYMNASTICS
I WILL BE POSTING PICTURES AND RESULTS! ENJOY THE REST OF YOUR SUMMER AND SEE YOU WHEN SCHOOL STARTS!
Thursday, August 13, 2009
WOD
20-18-16-14-12-10-8-6-4-2
SQUATS
PUSH UPS
SIT-UPS
PULL UPS OR BURPEES
START WITH 20 OF EACH, THEN 18, THEN 16.... ALL THE WAY DOWN TO 2!
IF YOU HAVE A PLACE TO DO PULL UPS, DO THE PULL UPS, JUMPING OR KIPPING IS FINE! IF YOU DON'T HAVE A PULL UP BAR SUBSTITUTE WITH BURPPES!
SQUATS
PUSH UPS
SIT-UPS
PULL UPS OR BURPEES
START WITH 20 OF EACH, THEN 18, THEN 16.... ALL THE WAY DOWN TO 2!
IF YOU HAVE A PLACE TO DO PULL UPS, DO THE PULL UPS, JUMPING OR KIPPING IS FINE! IF YOU DON'T HAVE A PULL UP BAR SUBSTITUTE WITH BURPPES!
Tuesday, August 11, 2009
WOD
-ABS-
RUSSIAN TWIST X 30 (10LB)
BUTTERFLY SIT-UPS X 30
TOE TOUCHES X 30
-LIFT-
DEAD LIFTS 3X5, 3X3 (GET HEAVY)
KB OR DB SUIT CASE RDL 4X5ea
PULL UPS + PUSH UPS 5X10+10
DB SINGLE ARM ROW 3X20ea
-FINISH-
JUMPING KNEE TUCKS X 10
SIT-UPS X 30
BOX JUMPS X 10
4 ROUNDS!
RUSSIAN TWIST X 30 (10LB)
BUTTERFLY SIT-UPS X 30
TOE TOUCHES X 30
-LIFT-
DEAD LIFTS 3X5, 3X3 (GET HEAVY)
KB OR DB SUIT CASE RDL 4X5ea
PULL UPS + PUSH UPS 5X10+10
DB SINGLE ARM ROW 3X20ea
-FINISH-
JUMPING KNEE TUCKS X 10
SIT-UPS X 30
BOX JUMPS X 10
4 ROUNDS!
Monday, August 10, 2009
WOD
GO TO A TRACK FOR THIS ONE!
50 PUSH UPS
RUN A LAP
50 SIT-UPS
RUN A LAP
50 SQUATS
RUN A LAP
2 ROUNDS, REST FOR 2MINUTES ONCE FIRST ROUND IS COMPLETED!
50 PUSH UPS
RUN A LAP
50 SIT-UPS
RUN A LAP
50 SQUATS
RUN A LAP
2 ROUNDS, REST FOR 2MINUTES ONCE FIRST ROUND IS COMPLETED!
Friday, August 7, 2009
Thursday, August 6, 2009
WOD
WOD #1, IF YOU HAVE A GYM
5MINUTES ON A TREADMILL
10 PULL UPS
10 JUMPING KNEE TUCKS
10 PUSH PRESS
10 TURKISH SIT-UPS
10 PUSH UPS
5 ROUNDS
5 MINUTES ON A TREADMILL
WOD #2, IF YOU DONT HAVE A GYM
30 SIT-UPS
20 JUMPING KNEE TUCKS
10 PUSH UPS
400 METER RUN
5 ROUNDS FOR TIME
5MINUTES ON A TREADMILL
10 PULL UPS
10 JUMPING KNEE TUCKS
10 PUSH PRESS
10 TURKISH SIT-UPS
10 PUSH UPS
5 ROUNDS
5 MINUTES ON A TREADMILL
WOD #2, IF YOU DONT HAVE A GYM
30 SIT-UPS
20 JUMPING KNEE TUCKS
10 PUSH UPS
400 METER RUN
5 ROUNDS FOR TIME
Tuesday, August 4, 2009
TIBATTA!
PUSH UPS 20sec ON/ 10sec OFF FOR 8 ROUNDS (4 MINUTES TOTAL)
1MIN REST
KNEE TUCKS 20sec ON/ 10sec OFF FOR 8 ROUNDS (JUMP AND TUCK KNEES TO CHEST)
1MIN REST
SIT-UPS 20sec ON/ 10sec OFF FOR 8 ROUNDS
1MIN REST
RUSSIAN HOPS 20sec ON/ 10sec OFF FOR 8 ROUNDS (JUMPING LUNGES)
COUNT YOUR TOTAL REPS FOR EACH INDIVIDUAL ROUND AND TAKE YOUR LOWEST SCORE! EXAMPLE IF YOU GET 15 REPS THE 1ST ROUND, 16 REPS THE 2ND ROUND AND 23 REPS THE LAST ROUND YOUR SCORE IS 15... THE LOWEST REP COUNT IN EACH ROUND IS YOUR SCORE!
1MIN REST
KNEE TUCKS 20sec ON/ 10sec OFF FOR 8 ROUNDS (JUMP AND TUCK KNEES TO CHEST)
1MIN REST
SIT-UPS 20sec ON/ 10sec OFF FOR 8 ROUNDS
1MIN REST
RUSSIAN HOPS 20sec ON/ 10sec OFF FOR 8 ROUNDS (JUMPING LUNGES)
COUNT YOUR TOTAL REPS FOR EACH INDIVIDUAL ROUND AND TAKE YOUR LOWEST SCORE! EXAMPLE IF YOU GET 15 REPS THE 1ST ROUND, 16 REPS THE 2ND ROUND AND 23 REPS THE LAST ROUND YOUR SCORE IS 15... THE LOWEST REP COUNT IN EACH ROUND IS YOUR SCORE!
Monday, August 3, 2009
Sunday, August 2, 2009
NEW WORK OUTS!!!
just for your information, workouts will be posted starting monday! time to get ready for the fall!!!!!
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