12/1/11

The only way of finding the limits of the possible is by going beyond them into the impossible.
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

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?

The only way of finding the limits of the possible is by going beyond them into the impossible.
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

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

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

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

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)

(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