Wednesday, September 29, 2010 HHS:

Warm up:

Dynamic stretches

Skill:

Sand bag cleans

HHS:

"Dyn-o-mite!!"
3 rounds
10 Sand Bag shoulder power cleans (alternate shoulders)
10 Sand Bag Pushpress
20 yard lunge

10 burpees
20 yard sprint back

1 min rest between rounds

Last Call:

Yoga style Cool down

On cleans, pushpress and sprints work on power and being explosive. You get one min rest in between rounds so you are able to go all out each round.

post the sum of your times from all three rounds to comments:

Warm up:
3 rounds
5 inverted burpees
10 pullups
15 situps

HHS:
5 rounds
30 doubleunders
30 squats

Last Call:
6 Plank Holds
30 seconds on
10 seconds rest

RAHR YOU READY!!!

Remember the Rahr Oktoberfest 5K is going down this Saturday. If your not registered yet click here ! It should be some fun times afterward with beer, food, live music, BEER! Don't forget to wear your lederhosen.

If you want to workout from home:

4rounds

50 squats

400m run

Post time to comments

Wednesday, September 22, 2010 HHS:

Warm up:

Dynamic Stretches
10 double unders, or 5 mins of double unders

HHS:
Strength:
5 rounds Max Ring Rows
5 rounds Max Strict Pushups or Weighted Pushups/ If you did a lot of pushups at Abundios Studio yesterday do max ring dips, or do handstand pushups
Then...
5-40 Yard sprints 1 min rest in between

Overtime:
6 rounds of Plank Holds
30 Seconds on 10 seconds off

post total number of reps and sprint times to comments.

Working out from home today?:

Try this out:
5 rounds
20 bupees
30 Situps
400m run

If you're ever interested in any yoga classes this is where I go sometimes, indigo yoga. If you haven't tried yoga definitely give it a shot sometime. It may not burn a ton of calories, but its a great complement to all the exercises we do that make us really tight and sore all the time. Yoga is great for Balance, agility, flexibility and it actually takes quite a bit of strength to do some of the movements, depend on the class level of difficulty. Its also a great way to relieve some stress that we all deal with day to day.

Monday, September 20, 2010 HHS:

1st and 2nd place women from the 2010 Crossfit Games

Warm Up:

Dynamic Stretches

400m Run

Skill:

5mins of double unders or 10 double unders

Handstands, and Front rolls!!!

HHS:

For Completion

40-30-20-10

Sand bag powercleans
Sand bag Over Head Lunges
Sand bag run after each set

Stretch

post time to comments

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Happy Monday, How was everyones weekend?

Josh S.

Friday, September 17, 2010 Friday Quote!

What keeps me going is goals.
-Muhammad Ali

Kyle has a popular workout scheduled for tomorrow at 11am at the Arlington Heights Track Across the street from Central Market. Come workout with me and the rest of the Downtown Crossfit Crew.

Also, if your in the mood for something new, tomorrow morning 10:00 am there will be a free belly dancing class at lululemon on 7th st. I dont think anyone will be able to handle my hip movement because they dont lie! So I will probably sit this one out, but it could be fun for you ladies.

Thursday, September 16, 2010

Here is your workout if you need one to do at home.

10-9-8-7-6-5-4-3-2-1

-Sit-up, come all the way up to your feet, then bend into a pike pushup

-Burpees

If you need an explanation or demonstration give me a call (682) 560-0242

Post time to comments

Wednesday, September 15, 2010 HHS

PARTNER SESSION!!!

Warm up:
Dynamic Stretches
Deep Lunges

Skill:
Vertical leap Test

HHS:
Partner Session:
Complete for time
800m run
100 yard Partner drag
100 box jumps (Combined)
800m

Last Call:
Stretch

Rahr 5K!

I know most of you know about the Rahr Oktoberfest 5k!!! I'm going to register tomorrow since its payday, WOOT! Running is the last thing I ever want to do, but its not as bad with friends. After we can reward ourselves with some tasty, fizzy, beverages! A 5k will also rack up some points for our work challenge. Check out the link for details.

If you need a workout today...

Max rounds in 20 mins.

9 Jump Tucks

12 situps

15 Lunges

post rounds to comments:

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Just a heads up, tomorrows workout is going to be at the Radio shack hill! We may or may not use the hill though.

Skill:
Do 10 double unders or practice them for 5 mins

OHS & Snatch form:
Strength:
30 Ring Rows

HHS:
Max rounds in 15 mins.
5 Pullups
10 Pushups
15 Squats

HHS:

Warmup:
4 rounds
5 KTE
5mins of doubleunders

21-18-15
HSPU
Ring Dips
Pushups

Timed L Holds

We are going to try this one out again, since it was so nasty outside yesterday.

Warm Up:

3 Rounds

5 KTE

10 Lunges

HHS:

3-5 rounds of

30 Jump Squats

400M

Timed L Holds

3 Rounds

Tuesday, September 7, 2010 Make Up day!

Todays image was inspired by some co-workers

Warm Up:
3 Rounds
5 KTE
10 Lunges

HHS:
3-5 rounds of
30 Jump Squats
400M

Timed L Holds
3 Rounds
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For those of you that need something to do at home:

Max Rounds in 20 mins
30 squats
400m run

Friday, September 3, 2010 Friday Quote

HAHA!

True happiness is the full use of your powers along lines of excellence in a life affording scope.

-John F. Kennedy

Remember this Sunday is day one of our Healthy change challenge. Even though its a three day weekend we can still put aside 20 mins each day to either go running, ride a bike, find a place to do Yoga. Here is a web site that has online Yoga . You can either check out this site or just google Yoga videos.

Everyone have a fun safe Labor day weekend, and I will see you on Tuesday!

What type of workouts are you planning on doing this weekend. Post them to comments.

Josh S.

TEAM CHALLENGE TIME!!

Its almost time for our team challenge, and I hope everyone is ready to work hard. Remember points are great, but our positive fitness results are the true rewards. Keep an eye out for some more links, and videos that I will be posting here on the blog very soon.I will post some video links to instructional videos that will help you with form for certain movements, and also some links that will help give you some exercise Ideas. Hopefully these resources can help you reach your fitness goals.

I'm excited about getting started and seeing the types of activities we all get into. Lets have some fun with this! Feel free to leave comments with questions, suggestions, and anything else on your mind.

Josh S.
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If you need a workout today, this ones for you:

5 Rounds for time of:

10 Chair dips
20 Situps
30 walking lunges

Post time to comments