Warm up: 12 min of:
100 m row
10 sit ups
10 push ups
10 squats
1 stair run
Skill: 5 rounds pf:
5 DB press
100 m row
Circuit 1:00 on :30 rest
Row
Plank
Stairs
Lunge
DB press
Box step ups
Finisher: 100 sit ups
12-30-11
Last workout of 2011!! Think of some goals because we will be discussing them the first week of January.
Warm up: 12 min of:
100 m row
10 sit ups
10 push ups
10 squats
1 stair run
Skill: 5 rounds pf:
5 DB press
100 m row
Circuit 1:00 on :30 rest
Row
Plank
Stairs
Lunge
DB press
Box step ups
Finisher: 100 sit ups
Warm up: 12 min of:
100 m row
10 sit ups
10 push ups
10 squats
1 stair run
Skill: 5 rounds pf:
5 DB press
100 m row
Circuit 1:00 on :30 rest
Row
Plank
Stairs
Lunge
DB press
Box step ups
Finisher: 100 sit ups
ok, so you want some earlier mornings.....? I'm looking into possibly a 6am and an 8am or 815am. I'm looking into opening an evening class on Tuesday and/or Thursday at 630pm but cannot go any earlier than that right now.
The vision is for a full schedule but we need to increase the number of members (to pay for the new classes) and a new place to accommodate multiple classes.
I need feedback from you and prospective members. I wont open a class if nobody is going to come to it, doesn't make much sense. Realize one membership does not cover my cost for even 1 class per week so keep working hard to get people in here.
If you really want me to open a new class slot then I need to hear from people who will join if we have the slot.
Shoot me a line and let me know. I will only make business wise decisions, but I would love to open numerous time slots to make things so easy for all of you.
The vision is for a full schedule but we need to increase the number of members (to pay for the new classes) and a new place to accommodate multiple classes.
I need feedback from you and prospective members. I wont open a class if nobody is going to come to it, doesn't make much sense. Realize one membership does not cover my cost for even 1 class per week so keep working hard to get people in here.
Bring your friends!
If you really want me to open a new class slot then I need to hear from people who will join if we have the slot.
Shoot me a line and let me know. I will only make business wise decisions, but I would love to open numerous time slots to make things so easy for all of you.
12/28/11
Endurance day!
Warm up: 15 min
400m row
Jog d&b 4 times
Shuffle d&b 2 times
Tabata:
Mtn climbers
Lunges
5 min amrap x 3 with 2 min rest
250 m row
*Stair run
*Burpee
*increase by one rep each round completed
Warm up: 15 min
400m row
Jog d&b 4 times
Shuffle d&b 2 times
Tabata:
Mtn climbers
Lunges
5 min amrap x 3 with 2 min rest
250 m row
*Stair run
*Burpee
*increase by one rep each round completed
12/27/11
Hope everyone enjoyed the holiday. Special thanks to everyone who came in Christmas day and the day after. Also thanks to those who brought (dragged) family and friends in. Time to work off that Christmas hangover!
Warm up: 2 rounds of:
1:00 row
1:00 line shuffle
1:00 burpees
1:00 sit up
1:00 high plank rocking into down dog
Skill:
Sumo dead lift. With bar
5 x 5
Do mobility between sets
WOD
Sumo dead lift (kb)
20-2 evens
Box dip
10-1
Warm up: 2 rounds of:
1:00 row
1:00 line shuffle
1:00 burpees
1:00 sit up
1:00 high plank rocking into down dog
Skill:
Sumo dead lift. With bar
5 x 5
Do mobility between sets
WOD
Sumo dead lift (kb)
20-2 evens
Box dip
10-1
12/23/11
Great turnout at the 10:30 class!
Holiday schedule: 10 am workout Monday December 26th. Bring your kids and friends!!
Start thinking about some goals you would like to reach here at the gym.
Dynamic warm up
Skill
Ring rows
Push ups
10-1
WOD 4 rounds
1:00 row
1:00 plank
1:00 squat
1:00 step up
1:00 rest
Cash out: 20 push ups
Holiday schedule: 10 am workout Monday December 26th. Bring your kids and friends!!
Start thinking about some goals you would like to reach here at the gym.
Dynamic warm up
Skill
Ring rows
Push ups
10-1
WOD 4 rounds
1:00 row
1:00 plank
1:00 squat
1:00 step up
1:00 rest
Cash out: 20 push ups
12/21/11
I would like to wish all of you happy and safe holidays.
Endurance Wednesday!!
Warm up: 12 min of
10 mtn climbers
10 squats
10 cal row
20 sit ups
20 calf jumps
20 lunges
2:00 mobility
Tabata (8 rounds)
High knees
Sit ups
15 min AMRAP
250 m row
20 mtn climbers
15 sprinters
10 squats
5 stair walks
Cash out: max plank hold
Endurance Wednesday!!
Warm up: 12 min of
10 mtn climbers
10 squats
10 cal row
20 sit ups
20 calf jumps
20 lunges
2:00 mobility
Tabata (8 rounds)
High knees
Sit ups
15 min AMRAP
250 m row
20 mtn climbers
15 sprinters
10 squats
5 stair walks
Cash out: max plank hold
12/20/12
December 26 lite fit class at 10:00. Bring your kids because kid fit will be at the same time. Who knows maybe they will get a chance to challenge you in a work out or even get to be on their team!
Warm up: 10 min of:
1 stair walk
2 burpees
3 push ups
4 cal row
5 squats
1:00 plank
Skill:
Mountain climbers
4 x 20
Ring row
4 x 20 (modify by standing upright)
(alternating)
Buy in: 20 med ball Russian twits
WOD
21-15-9
Medball slam
Medball squat (holding medball)
*1 stair walk with medball after each round
Warm up: 10 min of:
1 stair walk
2 burpees
3 push ups
4 cal row
5 squats
1:00 plank
Skill:
Mountain climbers
4 x 20
Ring row
4 x 20 (modify by standing upright)
(alternating)
Buy in: 20 med ball Russian twits
WOD
21-15-9
Medball slam
Medball squat (holding medball)
*1 stair walk with medball after each round
12/19/11
Heavy monday!
Warm up: 10 min of:
200 m row
5 kb high pulls
10 kb swings
10 lunges
Tabata (6 rounds)
Push press
Row
AMRAP 6 min
8 hand 2 hand swings
8 step ups
8 box dips
2 min rest
AMRAP 6 min
200 m row
10 knee tucks
10 superman
10 sprinters
Warm up: 10 min of:
200 m row
5 kb high pulls
10 kb swings
10 lunges
Tabata (6 rounds)
Push press
Row
AMRAP 6 min
8 hand 2 hand swings
8 step ups
8 box dips
2 min rest
AMRAP 6 min
200 m row
10 knee tucks
10 superman
10 sprinters
12/14/11
Endurance Wednesday!
Warm up:
2 rounds
20 lunges
15 sit-ups
10 line shuffles
5 burpees
1 stair walk
Tabata: 6 rounds
-bicycles
-squats
WOD
Row 4:00
10 half moons
Rest 2:00
Row 2:00
20 half moons
Rest 1:00
Row 4:00
10 half moons
Rest 2:00
Warm up:
2 rounds
20 lunges
15 sit-ups
10 line shuffles
5 burpees
1 stair walk
Tabata: 6 rounds
-bicycles
-squats
WOD
Row 4:00
10 half moons
Rest 2:00
Row 2:00
20 half moons
Rest 1:00
Row 4:00
10 half moons
Rest 2:00
12/13/11
Warm up:
2 rounds
1:00 row
1:00 plank
1:00 squat
1:00 step up
Mobility (1:00 each)
Wall snatch
Wall figure 4 (r)
Wall figure 4 (l)
Wall groin
Calf (r)
Calf (l)
10 min:
500 meter row
5 stair walk
25 calf jumps
Kb swing for rest of time
3 min rest
6 min AMRAP:
5 dB press
10 lunges
15 sit ups
2 rounds
1:00 row
1:00 plank
1:00 squat
1:00 step up
Mobility (1:00 each)
Wall snatch
Wall figure 4 (r)
Wall figure 4 (l)
Wall groin
Calf (r)
Calf (l)
10 min:
500 meter row
5 stair walk
25 calf jumps
Kb swing for rest of time
3 min rest
6 min AMRAP:
5 dB press
10 lunges
15 sit ups
12/12/11
Strength Monday!
Get after it!
Never mistake motion for action. – Ernest Hemingway
Warm Up:
Dynamic Stretching
-Jog
-High Knees
-Butt kicks
-Karaoke
-Walking hamstring stretch
-Walking quad stretch
-Shuffle
Skill:
Dead lift
5 x 5
Hanging knee raises
5 x Max
(Alternating)
WOD
21-15-9
KB sumo dead lift
Push up
Get after it!
Never mistake motion for action. – Ernest Hemingway
Warm Up:
Dynamic Stretching
-Jog
-High Knees
-Butt kicks
-Karaoke
-Walking hamstring stretch
-Walking quad stretch
-Shuffle
Skill:
Dead lift
5 x 5
Hanging knee raises
5 x Max
(Alternating)
WOD
21-15-9
KB sumo dead lift
Push up
12/07/11
"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."
- Dr. Martin Luther King, Jr.
All of you have been doing an amazing job! You have been doing a great job of showing up regularly, and working very hard. I am really impressed with the strides that have been made in lite fit. You are proof that anyone of any level can participate in crossfit and enjoy themselves while becoming functionally fit. Thanks for being great members.
Warm up:
Dynamic athletic calisthenics
Skill:
Tabata (6 rounds)
-Farmers carry
WOD: 2 rounds of:
4 min row
3 min stair walk/run
2 min sit ups
1 min rest
- Dr. Martin Luther King, Jr.
All of you have been doing an amazing job! You have been doing a great job of showing up regularly, and working very hard. I am really impressed with the strides that have been made in lite fit. You are proof that anyone of any level can participate in crossfit and enjoy themselves while becoming functionally fit. Thanks for being great members.
Warm up:
Dynamic athletic calisthenics
Skill:
Tabata (6 rounds)
-Farmers carry
WOD: 2 rounds of:
4 min row
3 min stair walk/run
2 min sit ups
1 min rest
12/05/11
Great turnout tonight for the 6:30 class! Sheryl made it in today for the 10:30 and did the crossfit WOD, (which by the way I did it and was very hard) then came in for the 7:30 class!!
Warm up: 2 rounds of:
1:00 Row
1:00 Box step up
1:00 Squat
1:00 Sit ups
Skill
Row
100 m x 4 (rest for your row time)
Goblet box squats
5 x 5
increase weight each round
4 min AMRAP
100 m row
10 squats
4 min rest
4 min AMRAP
5 push ups
10 sit ups
cashout: 10 KB swing into goblet squat
Warm up: 2 rounds of:
1:00 Row
1:00 Box step up
1:00 Squat
1:00 Sit ups
Skill
Row
100 m x 4 (rest for your row time)
Goblet box squats
5 x 5
increase weight each round
4 min AMRAP
100 m row
10 squats
4 min rest
4 min AMRAP
5 push ups
10 sit ups
cashout: 10 KB swing into goblet squat
12/1/11
The only way of finding the limits of the possible is by going beyond them into the impossible.
Arthur C. Clarke
Arthur C. Clarke
Warm Up: 10 min of:
10 cal row
10 stretching lunges with a twist
1 stair climb
Mobility (1:00 on each)
Roll
-calves
-hamstrings
-quads
-IT band
Stretch
-calves
-couch
-wall groin
-wall figure 4
6 min AMRAP:
5 sit ups
5 superman
5 squats
2 min rest
6 min AMRAP
1 burpee
2 lunges
3 push ups
4 cross mtn climber(LR=1)
11/30/11
Endurance Wednesday
Goal Setting
Start thinking of some goals you would like to set. Set some short term and long term goals. Some examples would be to perform a perfect pushup, or a certain amount of reps. Setting goals will give you something to strive for and a great way to measure short term progress.
Dont forget about our new classes. Tuesday and Thursday 10:30, and hopefully more to come!!
Warm up: 2 rounds of:
20 Lunges
15 Sit ups
10 Squats
5 Push ups
1 Stair Climb
4:00 Mobility
Tabata (6 rounds of :20 on :10 off)
-Line shuffles
-High knee DB
WOD
1 min row
1 min rest
3 min row
2 min rest
4 min row
3 min rest
5 min row
4 min rest
Goal Setting
Start thinking of some goals you would like to set. Set some short term and long term goals. Some examples would be to perform a perfect pushup, or a certain amount of reps. Setting goals will give you something to strive for and a great way to measure short term progress.
Dont forget about our new classes. Tuesday and Thursday 10:30, and hopefully more to come!!
Warm up: 2 rounds of:
20 Lunges
15 Sit ups
10 Squats
5 Push ups
1 Stair Climb
4:00 Mobility
Tabata (6 rounds of :20 on :10 off)
-Line shuffles
-High knee DB
WOD
1 min row
1 min rest
3 min row
2 min rest
4 min row
3 min rest
5 min row
4 min rest
11/29/11
Today we are going to work out some of that soreness from the push presses yesterday. How did you like your first look at an explosive multiple movement exercise?
Warm Up: 10 min of:
10 cal row
10 stretching lunges with a twist
1 stair climb
Mobility (1:00 on each)
Roll
-calves
-hamstrings
-quads
-IT band
Stretch
-calves
-couch
-wall groin
-wall figure 4
6 min AMRAP:
5 sit ups
5 superman
5 squats
2 min rest
6 min AMRAP
1 burpee
2 lunges
3 push ups
4 cross mtn climber(LR=1)
The only way of finding the limits of the possible is by going beyond them into the impossible.
Arthur C. Clarke
Arthur C. Clarke
Warm Up: 10 min of:
10 cal row
10 stretching lunges with a twist
1 stair climb
Mobility (1:00 on each)
Roll
-calves
-hamstrings
-quads
-IT band
Stretch
-calves
-couch
-wall groin
-wall figure 4
6 min AMRAP:
5 sit ups
5 superman
5 squats
2 min rest
6 min AMRAP
1 burpee
2 lunges
3 push ups
4 cross mtn climber(LR=1)
11/28/11
More Class times! We are opening a 10:30 class Monday thru Friday. That means you can now come in everyday of the week. Along with the open endurance/mobility classes. Don't forget to keep telling people you know about Crossfit lite and crossfit.
Warm Up: 10 min:
150 meter row
10 squats
5 push ups
1 burpee
Skill:
DB Push press
10 x 5
1:00 Banded shoulder and triceps stretch after each set
WOD
15-12-9
-DB Push press
-Squat with DB
Cash out: 1:00 plank
"In the middle of a difficulty lies opportunity."
- Albert Einstein
11/18/11
Our lite fit class has been a great success. All of you have worked very hard each time you have come to class. Don't forget about our Tuesday and Thursday endurance/mobility classes. We are becoming more functionally fit, and this is leading towards losing weight, becoming injury free, and gaining strength along with confidence. We are doing things we didn't think our bodies were capable to doing. I am very proud of the commitment you all have made to become fit. KEEP UP THE GREAT WORK!!
"The surest way not to fail is to determine to succeed."
- Richard Brinsley Sheridan
Bring your anger and frustrations to class today!!!!
Warm Up: 8 min of:
20 calf jumps
10 sit ups
10 lunges
10 squats
10 superman
5 burpess
2 high kicks
Tabata!! (6 rounds)
-sit ups
-split squats (lunge stance, alternating legs each round)
Circuit: 2 rounds (1:00/1:00) 4 min rest between rounds
-Russian twist
-Bag kicks
-Plank
-Bag punches
-Bar knee tucks
-knee kicks
Cash out: 5 Burpees with 3 push ups at bottom of burpee
"The surest way not to fail is to determine to succeed."
- Richard Brinsley Sheridan
Bring your anger and frustrations to class today!!!!
Warm Up: 8 min of:
20 calf jumps
10 sit ups
10 lunges
10 squats
10 superman
5 burpess
2 high kicks
Tabata!! (6 rounds)
-sit ups
-split squats (lunge stance, alternating legs each round)
Circuit: 2 rounds (1:00/1:00) 4 min rest between rounds
-Russian twist
-Bag kicks
-Plank
-Bag punches
-Bar knee tucks
-knee kicks
Cash out: 5 Burpees with 3 push ups at bottom of burpee
11/16/11
"A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction."
- Benjamin Spock
Ok, finally have internet at my apartment now. Sorry if you came to the blog and it wasn't updated. Mondays strength went very well. We had our first timed workout, and everyone did very well. Today is Wednesday and you know what that means, ENDURANCE!! Don't forget that we have opened up more times for lite fitters to come in.
Warm up: 15 min of:
2:00 row
5 burpees
2:00 mobility
2:00 row
10 burpees
2:00 mobility
WOD
Buy in: 8 min row
rest 2 min
8 min AMRAP:
1 stair climb
3 burpees
6 KB swings
12 step ups
rest 2 min
Cash out: 8 min row
- Benjamin Spock
Ok, finally have internet at my apartment now. Sorry if you came to the blog and it wasn't updated. Mondays strength went very well. We had our first timed workout, and everyone did very well. Today is Wednesday and you know what that means, ENDURANCE!! Don't forget that we have opened up more times for lite fitters to come in.
Warm up: 15 min of:
2:00 row
5 burpees
2:00 mobility
2:00 row
10 burpees
2:00 mobility
WOD
Buy in: 8 min row
rest 2 min
8 min AMRAP:
1 stair climb
3 burpees
6 KB swings
12 step ups
rest 2 min
Cash out: 8 min row
11/11/11
11-11-11
New times for lite fitters to come to!!
Open Endurance and or MobilityMonday-Friday5am-7am; 930am-1230pm; 430pm-830pm
Our very own MATT WILSON is famous on google!!
"We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life."
- James Freeman Clarke
Warm up: 3 rounds with :30 after each station
1:00 squats
1:00 row
1:00 sit up
1:00 plank
1:00 superman
Tabata: 6 rounds (:20 on :10 rest)
Squats
Sit ups
Row
11 min AMRAP:
11 ring rows
11 lunges
11 reverse sit ups
11 box step ups
11 cal row
New times for lite fitters to come to!!
Open Endurance and or MobilityMonday-Friday5am-7am; 930am-1230pm; 430pm-830pm
Our very own MATT WILSON is famous on google!!
"We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life."
- James Freeman Clarke
Warm up: 3 rounds with :30 after each station
1:00 squats
1:00 row
1:00 sit up
1:00 plank
1:00 superman
Tabata: 6 rounds (:20 on :10 rest)
Squats
Sit ups
Row
11 min AMRAP:
11 ring rows
11 lunges
11 reverse sit ups
11 box step ups
11 cal row
11-9-11
Endurance Wednesday!!!
There has been some schedule changes, more oportunities for lite fitters to come in for a workout. Keep telling you friends, the more people we get in class the more oportunites you will have to get better!
What is now available: Opening up your options
(this means any CF or Lite member can come to do an Endurance workout or a Mobility workout. You can even come in and do an endurance/mobility and then join the next class). This is open to all CF and Lite members, but realize the trainer is not there to explain things to you and the rowers will not be available if they are being used in the workout. With that being said, all you need to do is learn what the endurance and mobility things are/mean and check the blog to see if the rowers are being used (if they are you can just run or do the BW endurance). We have/will have a board for both the endurance and the mobility. I highly encourage you do communicate with a people from the gym to get together as groups to do this stuff (ton of fun).
Warm Up: 15 min of:
100 m walk/run
10 toe touch back bends
8 sit up roll overs
6 squats
4 push ups
200 m row
Skill:
10 100 m runs on the minute
WOD:
2 rounds
1000 m row
2 laps
Finisher: 100 reps of any exercise we have done
"Try not to become a man of success but a man of value."
- Albert Einstein
There has been some schedule changes, more oportunities for lite fitters to come in for a workout. Keep telling you friends, the more people we get in class the more oportunites you will have to get better!
What is now available: Opening up your options
M-F Open Endurance and or Mobility 5am-7am
M-F Open Endurance and Mobility 930am-1230pm
M-Th Open Endurance and or Mobility 430pm-830pm (Friday 430pm-730pm)
Warm Up: 15 min of:
100 m walk/run
10 toe touch back bends
8 sit up roll overs
6 squats
4 push ups
200 m row
Skill:
10 100 m runs on the minute
WOD:
2 rounds
1000 m row
2 laps
Finisher: 100 reps of any exercise we have done
"Try not to become a man of success but a man of value."
- Albert Einstein
10/31/11
Happy Halloween!!!!
Remember that 430pm is the last class of the night and it is open to CF, Lite and Kid.
Representing our Lite Fit class at B4B!!
Warm Up: 2 rounds of:
2:00 row
1:00 sit ups
:30 push ups
1:00 squats
2:00 mobility
Skill:
Dead lift
Prone push ups
5 x 10
Buy in:
1:00 plate flips
6 min AMRAP:
400 m row
10 deadlifts
Cash out:
10 push ups
10 sit ups
10 squats
10 burpees
10/28/11
Our lite fit class is growing. We need to keep it growing. Tell your friends and co-workers about our great new program. The more lite fit grows the more class sessions will open up. Which means more opportunities for you to get better! So help up by telling everyone you know!
Warm Up: 2 rounds of:
4:00 rowing
200 m walk/run
4:00 mobility
Circuit #1 (:45/:45)
Sit ups
Burpees
Air squats
Push ups
Circuit #2- Don't drop the ball! (:45/:45)
Ball slams
Russian twist
Med ball box step ups
Med ball O/H press
WHAT AN AWESOME EVENT!! THANKS TO EVERYONE THAT COULD MAKE IT!!
Warm Up: 2 rounds of:
4:00 rowing
200 m walk/run
4:00 mobility
Circuit #1 (:45/:45)
Sit ups
Burpees
Air squats
Push ups
Circuit #2- Don't drop the ball! (:45/:45)
Ball slams
Russian twist
Med ball box step ups
Med ball O/H press
10/26/11
"What counts in sports is not the victory, but the magnificence of
the struggle."
- Joe Paterno
Keep getting better. Each time you come in and try your best you are getting better. Like everything in life you get out what you put in. Our goal at Crossfit Lite is to make you a healthier more functional person. I have seen lots of progress in just a few weeks. Always remember form follows function.
Warm Up: 16 minutes:
4:00 Rowing
4:00 mobility
Skill:
Box dips
Hanging knee tucks
1-10-1
10 min AMRAP:
200m walk/run
2 burpees
4 push ups
4 box dips
6 kb swings
6 kb high pulls
8 step ups
8 sit ups
Cash out:
200m row
20 GHD hip ext.
10/24/11
One more day!
Monday classes are normal. No classes at all Tuesday. 6pm B4B Tuesday. No early AM 5-7am Wednesday because most of us will be at the Roosters After Party.... still!
Make sure you get your Roosters 15% passes Monday or Tuesday before you get to Roosters. We are not allowed to give them out at Roosters. We will have them at CFNA all day Monday and obviously Tuesday night. If you cannot get in Monday or Tuesday before the after party starts let us know and we'll figure a way to get it to you before you come in the door.
We're thinking 6-9pm at CFNA and after party at Roosters following that. That time table is an estimate, we may run faster than that?
Anyone can attend this event, you do not need to register or you can register there. There will be other opportunities to donate if you'd like (or not). Anyone can attend the event as well as the after party! Bring as many friends/people as you possibly can, even if it is for only a moment.
We will have some rowing and yoke competitions as well as a KEG!
"Grace" should have about 10 people per heat with spectator area all over the place. The kid room will be upstairs with multiple people helping out. The KEG and some small food will be in what is usually our kid room.
We'll have our normal bathroom plus a couple porta johns out back. A large warm up area with barbells, bumpers and pvc will also be out back as will additional standing room.
We have setup a bleacher "thing" with all of our boxes that will allow for about 30 people to get front row action and we have more seats on the other side as well. There should also be good viewing from the front and back so no worries if you want to watch the heavy hitters destroy "Grace" in about a minute!
Wear PINK!
Warm Up: 10 min:
100 m walk/run
10 russian twist
100 m row
10 squats
5 burpees
Skill: 10 min:
10 push ups (perfect form, use modification if needed)
1:00 row
5 min AMRAP:
10 push ups
10 kb swings
1:00 plank
5 min AMRAP:
5 burpees
10 kb swings
1:00 plank
5 min AMRAP:
10 hip extension
10 situps
1:00 plank
10/19/11
"My doctor recently told me that jogging could add years to my life. I think he was right. I feel ten years older already."
- Milton Berle
Everyone in crossfit lite has done an amazing job. The drive to get better, stronger, and more flexible has been outstanding! Some of us have done things we couldn't do before (ie. really good push ups and squats and even box jumps). I want to thank you guys for coming in and doing your best.
Warm Up: 14 min of:
100 m walk/run
4 line shuffles
2 line high plank walks
10 push ups
10 toe touches
1:00 mobility
Skill: 10 min
5 Russian Twists (L+R=1)
5 Squats (Holding weight used in Russian twist)
:30 rest
4 min AMRAP X 3 with 2 min rest:
10 Russian twist (L+R=2)
8 high pulls
6 KB swings
4 KB squats
2 burpees
- Milton Berle
Everyone in crossfit lite has done an amazing job. The drive to get better, stronger, and more flexible has been outstanding! Some of us have done things we couldn't do before (ie. really good push ups and squats and even box jumps). I want to thank you guys for coming in and doing your best.
Warm Up: 14 min of:
100 m walk/run
4 line shuffles
2 line high plank walks
10 push ups
10 toe touches
1:00 mobility
Skill: 10 min
5 Russian Twists (L+R=1)
5 Squats (Holding weight used in Russian twist)
:30 rest
4 min AMRAP X 3 with 2 min rest:
10 Russian twist (L+R=2)
8 high pulls
6 KB swings
4 KB squats
2 burpees
10/17/11
"If we all did the things we are capable of doing, we would literally astound ourselves."
-Thomas Alva Edison
TABATA!!!!!
Warm Up: 14 min of:
200 m Run
1:00 Step up
1:00 Sit up
1:00 Row
1:00 Mobility
Skill:
Tabata (6 Rounds of :20 on :10 rest)
-Row
-Step up
Buy in: 1:00 Plank
10 min AMRAP
*Push up
*Sit up
*Step up
*Squat
200 m Run
Cash out: 1:00 Hip extension
*Start at one and add one each round
-Thomas Alva Edison
TABATA!!!!!
Warm Up: 14 min of:
200 m Run
1:00 Step up
1:00 Sit up
1:00 Row
1:00 Mobility
Skill:
Tabata (6 Rounds of :20 on :10 rest)
-Row
-Step up
Buy in: 1:00 Plank
10 min AMRAP
*Push up
*Sit up
*Step up
*Squat
200 m Run
Cash out: 1:00 Hip extension
*Start at one and add one each round
TGIF
Don't forget to register for the Pink Bra Tour's Amazing Grace event at Crossfit New Albany on Tuesday October 25th at 6 pm. Come watch some amazing athletes do 30 clean and jerks at 135# for time!
Warm Up: 14 min of:
2:00 Rowing
2:00 Mobility
1:00 Squat hold
1:00 Plank
High Knees down and back
Skill:
Turkish get up
10 x 2 (1 each arm)
Medball Slams
10 x 5
(Alternating)
5 min AMRAP:
2 Turkish get ups
200 m Row
2 min rest
8 min AMRAP:
10 sit ups
10 superman
10 reverse sit ups
10 KB swings
10 sprinters
10 sumo KB deadlift
Warm Up: 14 min of:
2:00 Rowing
2:00 Mobility
1:00 Squat hold
1:00 Plank
High Knees down and back
Skill:
Turkish get up
10 x 2 (1 each arm)
Medball Slams
10 x 5
(Alternating)
5 min AMRAP:
2 Turkish get ups
200 m Row
2 min rest
8 min AMRAP:
10 sit ups
10 superman
10 reverse sit ups
10 KB swings
10 sprinters
10 sumo KB deadlift
10/12/11
Warm Up: 12 min:
2:00 rowing
2:00 mobility
200 m walk/run
5 Burpees
5 Knee Tucks
Skill:
Tabata - 6 Rounds (:20 on :10 rest)
-Squats
-KB swings
Circuit: :45 on :45 rest x 2
-Plank
-Push up
-Sit up
-Ball Slams
-Box step up
10/10/11
A few good tips for healthy eating. Make sure that you mix plenty of colors in your diet. Also having meats already cooked in your refrigerator will make it easier to eat healthy when you need a quick meal or snack. Below is a great book about nutrition and the paleo diet. It is a very good book and I consider it to be the manual to the human body.
Warm Up: 12 min of:
100 m walk/run
100 m row
1:00 mobility
Skill:
Bar Straight Leg Press
5 x 5
Rowing
1:00 x 5
(Alternating)
Buy in:
3:00 Rowing
5 min AMRAP
10 Straight leg press
10 Reverse sit ups
10 Push ups
10 Squats
Cash out:
3:00 Rowing
10/05/11
The Turkish get up is a very basic movement from the ground to a standing position holding a weight locked out in either arm. This is an exercise that will build all around functional muscle to help stay strong and injury free in workouts and life. This movement is an exercise that works every muscle in the body along with body balance and coordination.
Warm Up: 8 min of:
250 m row
10 push ups
20 squats
Skill:
Turkish get up
5 x 6 ( alternating hands)
*with partner
4 min AMRAP:
2 Turkish get ups
2 lunges
2 squats
*doubling reps after each round ie. round two is 4 reps of each exercise
Rest 4 min
12 min AMRAP:
250 m row
1:00 plank
15 sit ups
10/3/11
Pink Bra Tour: The time is now as in today
This is our time, this is a huge tour doing amazing things! In the last two months 9 people have found out that they have cancer because of this program. 9 lives in two months saved and I'm proud to say I'm a part of that.
This has been a large part of who we have been in 2010-11 and this is the culmination. A number of people here have worked their tails off to make this come here and be huge October 25th.
Clear your schedule for October 25th (Tuesday) at 6pm and for the after party. CrossFit media, Columbus radio and tv along with many more will be attending.
If you want to help or know someone who can help in terms of donating, sponsoring etc let us know ASAP.
You don't have to do "Grace" but you know it would be fun!
Forward this to tons!
Today we are going work attack our core strength.
All the movements in the CrossFit protocol have an immense impact on the midline, and using these functional movements is one reasonable measure of core strength. Midline stability allows success when performing functional movements, and increased capacity in those movements therefore should indicate an increase in core strength. (The Crossfit journal)
Warm up: 12 min of:
100 m walk/run
50 m high knees
50 m shuffle
50 m buttkicks
50 m shuffle
4 burpees
4 push ups
4 sit ups
4 squats
Skill:
Bar deadlift
GHD hip extension
Alternating 10 sets of 5 reps
8 min. AMRAP
2 deadlifts
4 squats
6 cal row
8 sprinters
Cash out:
1:00 hip extension
More kettlebells!!
Warm Up: 4 rounds of:
100 m walk/run
5 Squats (pausing at the bottom)
10 Sit ups
1:00 mobility
Skill: 10 min of:
KB high pull
Push up
(sets of 5)
Circuit: 1:00 on 1:00 rest
Squat
Box Jump
KB deadlift
Plank
6 min. AMRAP:
6 Push ups
6 KB high pulls
6 Cal row
100 m walk/run
5 Squats (pausing at the bottom)
10 Sit ups
1:00 mobility
Skill: 10 min of:
KB high pull
Push up
(sets of 5)
Circuit: 1:00 on 1:00 rest
Squat
Box Jump
KB deadlift
Plank
6 min. AMRAP:
6 Push ups
6 KB high pulls
6 Cal row
Raising the bar
"The Health Lift"
This is an actual conversation with founder of crossfit Greg Glassman.
Warm Up: 2 rounds of:
1:00 Row
1:00 Box Step up
1:00 Squat
1:00 Sit up
Skill:
Bar Deadlift
10 x 3 w/ partner
4 min AMRAP:
3 Deadlifts
6 Sit ups
4 min rest
4 min AMRAP:
100 m walk/run
10 Squats
4 min rest
4 min AMRAP:
5 Push ups
10 Sit ups
This is an actual conversation with founder of crossfit Greg Glassman.
(Transcript of actual conversation)
Doc: Many of my patients shouldn’t be doing the deadlift.
Coach: Which ones are those, Doc?
Doc: Many are elderly, marginally ambulatory, and frail/feeble and osteoporotic.
Coach: Doc, would you let such a patient, let’s say an old woman, walk to the store to get cat food?
Doc: Sure, If the walk weren’t too far, I’d endorse it.
Coach: All right, suppose after walking home she came up to the front door and realized that her keys were in her pocket. Is she medically cleared to set the bag down, get her keys out of her pocket, unlock the door, pick the bag back up, and go in?
Doc: Of course, that’s essential activity
Coach: As I see it the only difference between us is that I want to show her how to do this "essential activity" safely and soundly and you don’t.
Doc: I see where you’re going. Good point.
Coach: Doc, we haven’t scratched the surface.
Warm Up: 2 rounds of:
1:00 Row
1:00 Box Step up
1:00 Squat
1:00 Sit up
Skill:
Bar Deadlift
10 x 3 w/ partner
4 min AMRAP:
3 Deadlifts
6 Sit ups
4 min rest
4 min AMRAP:
100 m walk/run
10 Squats
4 min rest
4 min AMRAP:
5 Push ups
10 Sit ups
The Circuit
I encourage you guys to check out crossfit.com, crossfitnewalbany.com, and watch the crossfit games on ESPN 2 on Wednesday nights to learn more about crossfit and the way we workout. Also check out tutorials on the web of some of our skills to become more proficient. This will keep you more involved and keep you itching to come back for more! Todays workout has most of the skills we have learned in one WOD. Have fun!
http://www.crossfit.com/
www.crossfitnewalbany.com
Warm Up 4 rounds of:
100 m walk/run
2:00 min mobility
Skill:
Rowing
250 m x 12 min (switching on and off with partner)
Circuit: 1:00 on 1:00 rest
-Row
-Sit up
-Squat
-Box step up
-KB swing
-Mountain climber
-DB straight leg press
-BURPEE!
Time for some ring work!
Ring rows are a great tool for a full body pulling exercise. Pulling your own body weight is a great way of correcting muscle imbalances, improving midline stabilization, and building upper-body strength. Ring rows provide an early stepping stone toward harder skills, like developing the strength required to do a pull-up.
Warm Up: 10 min of:
100 m Walk/Run
100 m Shuffle (stretch)
10 Lunges (stretch)
10 Squats
10 Sit-ups
Skill: 10 min of:
Ring Row
Sit-up
2-4-6-8-10-8-6-4-2
AMRAP 10 min:
2 Ring rows
4 KB Swings
6 Squats
8 Mtn. Climbers
100 m Walk/Run
MOBILITY(target sore areas, and inflexible areas)
Dumbell Row
Warm Up: 7 min of:
5 KB swings
5 Squats
10 Box step-ups
10 Lunges
100 m walk/run
Skill:
Bent over DB Row
5 x 5
Mobility ( Shoulder and Legs)
AMRAP 6 min:
6 DB row
6 DB dead lift
100 m walk/run
(DB weights same)
3 min rest
AMRAP 5 min:
3 KB swings
6 Push ups
9 Sit ups
Building upperbody strength!
Classes have been going great. All the hard work put in by you guys makes this a really great class. If anyone has any questions about nutrition I encourage you to visit our nutrition blog, we offer nutrition counseling at Crossfit New Albany. Today we are going to learn about a couple different types of pressing. We are going to build strong arms and increased shoulder flexibility.
Warm Up: 10 min of:
100m walk/run
Max wall sit (up to 1:00)
1:00 calf stretch (:30/:30)
50 ft. walking hamstring stretch
Skill:
Stiff leg DB press
6 x 10
Box dip (full range of motion, modify if needed)
5 x 5
WOD 10 min AMRAP:
20 Step-ups
5 Box dips
20 Lunges (10/10)
5 Stiff leg DB press
CHALLENGE:
100 reps of anything (partner)
Squat Test!
Today we are going to put all that squating practice to test. The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.
Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back. The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being. The squat, in the bottom position, is nature’s intended sitting posture (chairs are not part of your biological make-up), and the rise from the bottom to the stand is the biomechanically sound method by which we stand-up. There is nothing contrived or artificial about this movement.
Warm Up: 5 minutes of:
10 Squats
9 Sit ups
8 Step-ups
7 Toe touches
6 Mountain Climbers
50m Row
4 Lunges
3 Push ups
2 Burpees
100 m walk/run
SQUAT FORM TEST (this is to ensure future safety and progress)
5 x Max squat hold
Skill:
KB Swing (eye level) 5 x7
Push up 5 x 5
(alternate)
AMRAP 7 min:
7 KB Swings
7 Toe Touches
7 Push ups
7 Calorie Row
Mobility!!
The Deadlift
The deadlift is one of the most basic yet important exercises in the entire world. The deadlift is code word for picking something up off the ground. Weight is relative to each individual but we've all had to move a couch or a coffee table or a bad of dog food or a rock. The last thing you want is to pick something up without being properly trained. Your life will be easier after today!
Warm Up: 6 minutes of:
50m Row
100m walk/run
10 Sit ups
10 Squats
10 Lunges
Skill:
KB Dead lift (partner) (Deadlift ie. picking something up off of the ground)
5 x 5
Mobility
WOD:
BUY IN: 10 Burpees
2 x 4 min AMRAP w/ rest 1:30
8 Box step-ups
8 Sit ups
8 Squats
CASH OUT:10 Burpees
More Mobility!
9/11 Special WOD
We will be having a Sunday September 11th special WOD at 5pm for all Lite Fitters and prospective Lite Fitters.
Bring everyone you know that would benefit from a high quality functional fitness program!
Row Row Your Boat
Warm Up: 7 minutes of:
100 m walk/run
10 box step-ups
100 m walk/run
10 box step-ups
10 sit ups
Skill: 8 minutes of partner row
Rowing
Partner 1 does 100m while partner 2 holds a plank
AMRAP 10 min:
10 Lunges
100m Row
10 Squats
100m Row
Finisher:
40 sit ups
More Mobility!(mandatory)
CFNA LITE Day 1!
The almighty perfect air squat. Essential basic movement for fitness and life. In lite fit this is a movement we will strive to perfect. The air squat requires balance, strength, and flexibility. All three of these requirements will be the core of lite fit. We are here to make your life better. Come in with the attitude to get better and do your best and you will see great results!
Warm Up: 5 minutes of:
100 m walk/run
50 m High knees walk/run
50 m Butt kicks walk/run
100 m Shuffle walk/run
Skill:
Squats 10x5 (partner) (squat ie. sitting down and standing up)
(Focus on form, use a box if needed)
AMRAP 8 min:
100 m walk/run
5 squats
10 box step-ups
rest 4 minutes
AMRAP 5 min: Buy in: 1 minute plank hold (not counted on 5 minute AMRAP)
10 situps
10 mountain climbers
10 supermen
Cash out: 1 minute plank hold (not part of the 5 minute AMRAP)
Rest of time Mobility!
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