June Ab challenge
5000 ab reps in the month of June. Who wants to take on the challenge?
You shouldn't do the same moves every day, mix it up. Mountain climbers, toes to bar, knees to elbow, sit ups with the ball, mason twists, etc.
It equals out to be about 167 moves a day so you don't want to get behind.
Comment if you are in. We can keep track of our reps on the blog if you want.

This weeks schedule- PLEASE POST DAYS YOU CAN COME
Mon, Wed, Fri 8:20
Sat


Summer schedule-
Each week the schedule may be a little different through the summer because camps are different each week. Kids are welcome to come over, my kids will be here on the days we workout. Our regular schedule will resume after the kids are back in school.
Please remember to try your best to cancel the night before, a lot goes into planning the workouts.

100 sit ups

If any of you ever have a workout or a specific move you want to do please post or text me, I am always open for suggestions!! I know sometimes you are on your way over and you are just hoping and praying the white board says "5 rounds of 100 burpees"and then it doesn't and you leave disappointed, I never want that to happen. :)

5 rounds
15 box jump burpees
15 bicep curls
50 sit ups

This weeks schedule- PLEASE POST DAYS YOU CAN COME
Wed, Thurs, Sat and maybe Sun
I have a doctors appointment Fri so I cant do Fri but we can do Thurs if you want.

Memorial Day!
What a fun day so far! Thanks everyone for coming!
There were 4 teams of 4 accumulatively you had to complete 240 wall balls.
While your team mate was doing their wall balls you held plank.


Then individually you did 3 rounds
Run 400m with 20lbs
50 kettle bell
100 yard bear crawl in the middle of the grassy, muddy parkway
75 air squats or 50 walking lunges


After that the teams got back together and accumulatively had to complete 160 pull ups.
While your team mate was doing pull ups the rest of the team held wall sit.

2 rounds for time
50 BJ
run 100m w/12 lb ball
4 rope climbs
run 100m w/12 lb ball
30 push press
run 100m w/12 lb ball
20 each arm dumbbell snatches (total 40 reps)

Crossfit Games- Woman doing TOMMY V. This is the rope workout that LA and I did the other day.
http://games.crossfit.com/
Fast forward to about 40 min

Ab day!
5 rounds
10 Knees to elbow
10 toes to bar
25 wall ball sit ups
50 sit ups

Everyone must watch this vid Kendra sent me this morning- it will make you laugh
https://www.youtube.com/watch?v=wm3H0vTVP1U&sns=em

Who wants to do a Vela woman's day camp?
Heather, what days are available? White water rafting looks fun if it is warm :-)

y o u r   a d v e n t u r e   I s   c a l l I n g

Sailing & Beach Party Horseback Riding & Archery Ropes Adventure Course

Standup Paddleboard & Beach Yoga Fence with an Olympian Downhill Mountain Biking

Windsurfing & Kayaking Whitewater Rafting & Arts/Crafts Horseback Riding/Wildlife Hike & Campfire Dinner

Every Camp Vela adventure outing includes:
* Professional instruction
* Any necessary equipment
* Snacks & beverages throughout the day
* Catered lunch
* Guide gratuity
* A dedicated photo link

4 rounds
run 400m
25 mason twists w/12 lb ball
30 bk ex or good mornings
100m walk lunge

Those that did Annie yesterday, are your abs sore?
Looks like we are going to stick around this weekend so I'll skip Thursday so I can work but we can do Fri, Sat, Sun, Mon. Let me know what days you are interested. Kids and husbands are welcome :-)

Vid of the week- ROWING
I know I haven't been good about explaining the rower, so hopefully this vid will help
https://www.youtube.com/watch?v=UlWUPkXrq24

Warm up today was "Bring Sally up, Bring Sally down" :)
We had two wo going today-
"Jackie"
Row 1000m
50 thrusters
30 pull ups


"Annie"
150 single jump ropes
50 sit ups
120 single jump ropes
40 sit ups
90 single jump ropes
30 sit ups
60 single jump ropes
20 sit ups
30 single jump ropes
10 sit ups

This weeks schedule- PLEASE COMMENT WITH DAYS YOU CAN COME
We will be out of town for Memorial weekend so I can do a Tues or Thurs also if anyone wants to.
Mon, tues, wed, thurs, Fri. If everyone wants to keep to Mon, Wed, Fri that is fine but we can add a day. Just let me know :-)

500m row
50 wall ball
50 wall ball sit ups
400m row
40 wall ball
40 wall ball sit ups
300m row
30 wall ball
30 wall ball sit ups
200m row
20 wall ball
20 wall ball sit ups
100m row
10 wall ball
10 wall ball sit ups

Today we had our first yoga session with Kendra, it was AWESOME!!
Thanks so much for offering to do this.

This was the workout that was posted on www.crossfit.com

For time:

1-mile run

135-lb. overhead squats, 50 reps

100 GHD sit-ups

150 double-unders

135-lb. sumo deadlift high pulls, 50 reps

100 box jump overs, 24 inches



This is how we did it-

row 400 and run 400 (or run the whole 800m)

Go through this list 2X

overhead squats, 25 reps
 25 GHD sit-ups

25 wall ball sit ups
75 double unders or  150 singles
 Sumo deadlift high pulls, 25 reps
 50 box jump

at the end row 400 and run 400 (or run the whole 800m)

Each week I will post a demonstration video of a Crossfit move. Try and watch it a couple times throughout the week (usually just a couple minutes). We do not have a lot of time for demonstration so this will be a good way to see how moves are done correctly. This is a video on the kipping pull up, they are not using an assistant band in the video but it is no different using the band. If you can get kipping down it makes pull ups way easier.
https://www.youtube.com/watch?v=-cTAJnIGm6c

Helen- suppose to be only 3 rounds but we always do 5 :-)
run 400m
21 kettle bell
12 pull ups

Hi Girls! Hope you had an awesome Mother's Day!
This weeks schedule- PLEASE COMMENT WITH DAYS YOU CAN COME
Mon, Wed, Fri 8:20
Sat and maybe Sun


*I believe Kendra is going to teach yoga on Friday!

Tommy V
For time:
115-lb. thrusters, 21 reps
15-ft. rope climbs, 12 ascents
115-lb. thrusters, 15 reps
15-ft. rope climbs, 9 ascents
115-lb. thrusters, 9 reps
15-ft. rope climbs, 6 ascents

3 rounds of
row 400m
2 min of- box jumps, burpees or jump rope


Then one time through
50 dumbbell snatches alternating
50 sit ups with 12 lb ball
50 walk lunges with weight
50 bicep curls

5/5/15

Today we did a 3 min x 5 rounds
20 sit-ups
20 good mornings alternating 20lb ball and 45lb bar
Max rep front squat alternating 20 lb ball & 45lb bar.
Rest 1 min

The rounds that I used the bar was so hard for me. I got 25 front squats. The rounds with the ball I got 50-57. This one was a lot harder than I expected it to be!

Friendly competition :-)
30 min AMRAP
50 jump rope
50 good mornings
50 air squats


Run 400m with 20lb weight vest.


We had 3 groups of 2.
Partner 1 starts the list of moves while partner 2 runs with the vest.
When partner 2 returns to the gym they start where partner 1 left off and partner 2 runs.
As soon as 50 squats is complete by either partner 1 or 2 they put a tic on the board, that is 1 round.
Running is not apart of the rounds.


Example: When Partner 2 returns to the gym from their run they ask partner 1 where they left off.
So partner 1 might say- 30 squats so Partner 2 starts on 31 squats, puts a tic on the board at 50 squats and then goes to the jump rope and continues the list until their partner returns from the run.
If you don't have a weight vest carry dumbells.

"Chelle" (Littleton girls named this wo a long time ago)
I decided to make it a little longer by adding the run and row at the beginning and end
"Chelle PLUS"
Run 400M
Row 400M
70 burpees/ box step ups 40 each leg
60 sit ups/ 30 sit ups and 30 GHD
50 kettle bell/ bicep curls
40 pull ups/ ring pull ups
30 press/ good mornings
Run 400M
Row 400M

This weeks schedule- Please comment with the days you can come
Mon, Wed, Fri - 8:20
Sat

Fun Partner WO
35lb farmer carries (35lb each arm) up and down driveway
50 box over burpees
2 min plank
100 mt climbers
1min handstand
4 min wall sit w/14lb ball
50 partner situps with the 12lb ball

Leigh Anne has some great new to announce but Ill let her tell you :-)

5 rounds
run 400m
3 rope climbs
40 mt climbers