Wednesday, September 1, 2010 HHS

Its the first day of September Bootcamp...lets start it out with some fun!

Warmup:
3 rounds
5 Ring Rows
3 rounds
5 pullups (work on Kipp)

HHS:
for 12 mins
Rest
Pullups
Pushup
Getups
20 doubleunders & 5 Burpees

Last Call:
TABATA SQUATS!! WHOOHOO!

On person is at each station, when the doubleunder/burpee person is done they will go to the rest station, rest station person to pull up station, pullup person to pushups, pushup person to getups, and getup to doubleunder/burpees. we will continue this cycle for 12 mins. Count your total number of reps completed.

Post total number of reps completed to comments

Josh S.

What are your goals?

When you get a chance list some of your goals under comments. It can be anything, fitness related or not.

Our work challenge is coming up, and I am looking forward so see how we all do in this three month window. My only concern is that people get too caught up with the contest. For instance, someone can gain 5 points from riding a bike at a slow pace reading a magazine, and hardly break a sweat. This differs from the person that biked for 20mins at a high intensity till their legs start to burn. Its true you can get the same points for less effort, but you will not get the same physical results. All I am saying is that you can get the so much more out of that 20 mins than just 5 points to put on paper.

Its cool that we have a chance to win some money, but, as cheesy as it may sound, the true reward is your over all physical improvement. You have the ability to significantly become more fit and healthy during this time.

I want to make a deal with everyone. I will provide some tools you can use to help you with your fitness goals , and all I ask is that you use them when you need them.

Ready....BREAK!

Josh S.

Workout in the Shade!

Warm up:
Dynamic stretches
3 Rounds
5 Pushups
10 mountain climbers
1 lap

Skill:
Handstand practice

HHS:
Max rounds in 15mins
6 inverted burpees
9 broadjumps
12 Sand bag clean and press

Thursday, August 26, 2010

I had my first long board experience yesterday. It was pretty fun, but my roommate bit it...fell straight on his ace (haha)! I want to encourage everyone to try something new like this every once and a while. It could involve playing sand volleyball, going salsa dancing, or mountain biking...anything. lululemon always has free classes that involve different activities, and I will try to let everyone know when they will have them in advance.

If you need a workout...

Practice something you need to work on for 20 mins.

Some examples...

You can work on handstands, squat form, Doubleunders...anything, and if you need a reminder about how to do something just ask and I will show you.

Have a good day

Josh S.

Wednesday, August 25, 2010 HHS

Warm-up:

Dynamic Stretches

Then

2 Rounds

10 OHS

10 Front Squats

HHS:

25burpees

50 boxjumps

75 situps

100 double unders

75situps

50 boxjumps

25 burpees

Monday, August 23, 2010

Warm up:
Dynamic Stretches
Practice pistols

Strength:
5Weighted Pushups or 5 strist Pushups (x5)

HHS:
3 rounds
40 Lunges
20 Handstand Pushups/pike pushups
400 m

Post time to comments:

To be successful, you must decide exactly what you want to accomplish, then resolve to pay the price to get it.

-Bunker Hunt

Whats up crew!

Kyle is having his Crossfit class at Trinity Park on 7th st. across from the lululemon store. We are all meeting at lululemon at 11:00am this Saturday, and then going across the street for the crazyness! Everyone is welcome to come, so I hope see you all out there. Give me a call if you need help finding it 682-650-0242

Josh S.

Thursday, August 19, 2010

Crazy Sidewalk Painting!

If you need a workout today:

For time:

Run 1 mile

then

21-18-15-12-9-6-3

Jump Squats

Pike Pushups

then

Run 1 mile

Post time to comments:

Wednesday, August 18, 2010 HHS

SHRUG!!

Skill:

-Handstands

-Doubleunders

Warm up:

3 rounds

10 pushups

15 Lunges

HHS:

1 min sandbag push press
Rest 30 seconds
1 min doubleunders
Rest 30 seconds
1 min sandbag cleans
Rest 30 seconds
1 min box jumps
Rest 30 seconds
1 min sits ups

During the rest period, after each exercise, I am going to ask you for the number of reps you managed to do with in that minuet.

IT IS IMPORTANT TO KEEP COUNT, I will tell you why after you finish...

Tuesday, August 17, 2010

Was it an African swallow or an American swallow?

What was one of your favorite movies growing up?

I found this picture and had to post it...classic movie!

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If you are looking for a workout...

Run a 5k

Post your time to comments.

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If you don't run a 5k post your distance, and time to comments

Monday, August 16th, 2010 HHS:

I don't know about you all, but I kinda feel like Jelly Man after this weekend. I hope everyone had a fun safe weekend, and now its time to be less like jelly man!

Skill:
Sandbag Squat Cleans

Warm up:
3 rounds
10 PVC OHS
10 Pike Pushups
1 lap

HHS: "The Sand Man"
Sandbag sprint
21-sandbag thrusters
Sandbag sprint
15-sandbag thrusters
Sandbag sprint
9-sandbag thrusters
Sandbag sprint

Last Call:
Tabata Situps

Thursday, August 12, 2010

I thought this was a cool picture because it depicts the choices we have to make in our lives, and even on a daily basis. I like it because it doesn't show one way as the right way to go and the other way as the wrong way to go. It just shows us a decision that needs to be made.

Wednesday August 11, 2010 HHS

Skill/Warmup:
-Dynamic stretch
-Handstand practice
-Work on KB swings
-Work on Pullups

HHS
3 rounds of:
Pushpress
Pullups
Box jumps
KB Swings
Double unders

Last Call:
L holds

Spend 1minuet at each station, rotate after each min. 1 min. rest in between rounds.

Post total rep count for all rounds.

Tuesday August 10, 2010

Your workout is to either come to the am or pm Downtown CrossFit session....Chuck Norris would.

Monday August 9th, 2010

Warm up:

SDHP, Kettlebell Swings

HHS:

Max rounds in 15 mins

5 burpees

10 Situps

15 Squats

Last call:

KB Swing Relay

Compare to July, 7th 2010

Post your number of rounds completed to comments.

Friday August, 6 2010 Friday Quote

This one is for Tracey( Have fun in Vegas!!)

Doc, none of us could remember anything from last night. Remember?

-Alan Garner

HAHA! Classic, I love this movie!
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So the workout for today is to come to today's Downtown Crossfit Session! Check the link for the workout. Also, remember your YOGA and Crossfit options for Saturday.

Another thing, some people have been asking me about eating recently. So, if anyone wants to learn more about eating zone and paleo, I will meet you in the break room at 11:30 today. I definitely encourage you to do your research as well, but I will gladly teach you what I know, and tell you how it works for me. Maybe it will work for you too.

Have a safe weekend, and I hope I see you all at these workouts.

Josh S.

Wednesday August 4, 2010 HHS

I am covering a couple shifts over the next couple of weeks for Kyles Crossfit class. Everyone here is welcome to workout out with us on one of these days for no charge. I will be teaching this Friday August 6th at 6:30am and at 5:45pm on the same day. I will also be teaching next Tuesday August 10th at 6:30am. Tell anyone you know willing to give it a go. These classes will be at the radio shack hill, and no I dont believe the hill run will be involved. This is a good opportunity to add to our boot camp workouts we did during the week. I highly recommend everyone coming out!
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Next, If you really want to top off your week, lululemon is having a community YOGA session in downtown at 9:ooam this Saturday August 7th. in the Chisholm Trail Park lot of Sundance Square I will be out there for sure with every one. Its all free and this is a great way to stretch out those tight muscles after a week of workouts.
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Lastly, If you want to get crazy like me my the free Saturday crossfit class is going to be at Arlington Heights Track on Hulen. Ask me or check the Downtown Crossfit Blog for directions.

So basically you have three awesome workouts right in Downtown available to you free of charge. Feel free to invite whoever you want!
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Oh Yeah...You want to know today's workout?

OHS Practice

Partner Workout:
100 Pushpress (w/sandbag)
90 double Unders/225 singles
80 Lunges
60 Burpees
Modification:
100 Pushpress(w/PVC PIPE)
80 double unders/200 singles
60 Lunges
40 Burpees

One partner does the exercise above while the other partner does a lap. Alternate between laps and the exercises until you complete all of the reps.

Josh S.

Post Partners Names and Times to Comments:

My easy breakfast

Now that we started a new month of workouts we need to consider how we are eating. I have provided you with some information on this in the past, see July 8th 2010 entry. I have also provided you with links to the zone and paleo websites. I highly suggest you doing your own research on these since I am not a dietitian. If you have any questions about zone or paleo I will meet with anyone who may be interested this Friday at lunch.
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IF YOU NEED A WORKOUT:

5 rounds for time:
10 burpees
20 Lunges
400m Run

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Sorry for the late post...I slept in. Not feeling well today, on my way to see the Doc. soon.

Josh S.

Monday August, 2 2010 HHS

HHS:
50 box jumps

40 situps

30 pushups

20 squats

20 box jumps

30 situps

40 pushups

50 squats

Post time to comments

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I'm really looking forward to this month. Let’s work hard and continue making progress!