Happy last day of the year!!

Last day for the ab challenge! That was fun!

While the kids were away instead of relaxing we managed to try and fit in as much physical activity as possible. Doing the Manitou incline today so I think I will take Monday off.

New years day workout- 9:00? 9:30? I m flexible

Tuesday- 8:30

Iam able to do any other days, just let me know what works for you.

Have a happy new year!!

Thruster demonstration
https://www.youtube.com/watch?v=AqSuHN5ecc8

Merry Christmas!!!
Planning to do a wo tomorrow, probably around 1:00. Ill text.

This weeks schedule-
I can do Mon, Tues, Wed. Let me know what days work best for you. Should we do 8:45?
If someone needs a specific time - speak up, I am flexible. Kids are welcome.
We are gone Thurs and Fri.
I also plan on doing a New years day workout, who's in???

7 rounds
10 push up
15 tri kickback
30 squat kick (15 each leg)
50 sit ups

Hi girls!
Let me know what days you can come
Tues- 8:20
Thurs- wo and then family brunch
Friday- anytime

This video is good-
https://www.youtube.com/watch?v=CDXxURPagpM

Hi girls!! I hope you are having a great weekend. Please post the days you can come.
This weeks schedule
Mon, Wed, Thursday 8:20
We are out of town 16-19

Amy is open to do a wo on Tuesday around 9:00

50, 40, 30, 20, 10
Rope (5, 4, 3, 2, 1) or good mornings or wall balls
row for calories
sit ups with weight over head

For time:
Run or row 2K
22 WB
22 press
22 goblet squat
22 push press
22 WB
run/row 2K

Two good ab videos to do a home and accomplish a lot of reps
https://www.youtube.com/watch?v=MrV4vCotio0
https://www.youtube.com/watch?v=1919eTCoESo

AMRAP 20 min
50 DU or 150 singles (20 pull ups if you don't like jump rope)
100M walking lunges or 80 in place
100 MT climbers- both legs = 1 rep

For time:
50 cal Row
50 pull ups
50 tricept kickbacks
50 sumos
50 inverted burpees
50 TTB
50 cal Row

10 rounds
30 sec of burpees
30 sec rest
30 sec of thrusters
30 sec rest

This weeks schedule- Please post the days you can come
Mon, Wed, Friday 8:20
Probably Sat

If you guys cant come one of these days Amy would love to wo on Tues or Thurs.
I may start switching each week and doing a Tues or Thurs so she can come.

Girls, watch this video to help with you kettle bell swing
https://www.youtube.com/watch?v=HXVrtSMbQxI

Wall Ball Demo-
Girls, if you aren't getting sore (I am not talking about unbearably sore) but after doing 150 wallballs your legs and butt should be sore. If not, you may not be squatting far enough down (below parallel), if your knees hurt then don't do it. But it is more beneficial to do the full range of motion.
https://www.youtube.com/watch?v=8fpobPBRnsk
https://www.youtube.com/watch?v=cG9SWY4iqY0

5 rounds
800m
3min rest in between

 

December ab challenge starts today!
5,000 core reps completed by Dec 31. Do you want abs like the fittest woman in the world?
Let's do this

 

Secret Santa update
Secret Santa starts this week!

Can we do our Christmas workout and final gift on the 21st? Does that work for everyone?

4 rounds
row 400m
25 WB sit ups
30 side crunches (15 each side)
50 sit ups

For Time:
25 burpee pull ups
400m run
21 Thrusters
800M Run
21 Thrusters
400m run
25 burpee pull ups

Hi girls, I hope everyone is having an awesome Thanksgiving weekend!!
Next weeks schedule is a little different, I have a doc appointment on Wed.
Mon, Tues, Friday 8:20
Weekend
Please post days you can come.

I hope those that feel yuk feel better really soon!
We can start delivering Secret Santa gifts this week, yippee!

Next weeks schedule-
We will be gone but will probably want to workout next Saturday and Sunday, I'll touch base with everyone later in the week to see who is around.

Some of you will be here this week so you should get together and wo. I think Beth, Jenn, Amy, Dawn and Chelsea. I will write you workouts. Feel free to help yourself into the garage.

House keeping
Craig workouts out later in the day and is always looking for someone to wo with and remember you are also welcome to wo on Tues and Thurs. Amy would love to join you.

Please try to cancel the night before, it is hard to plan the workouts and then have people cancel right before the workout. I know sometimes it isn't possible.

We are thinking about getting an assault bike if anyone wants to contribute you can-no pressure and any small amount helps :-) We think it will be good for those that cannot run, and for those with injuries - very low impact and a butt kick- all over workout! I know this time of year is hard to spend extra money but I think we can get a deal around Black Friday, I have been watching.

Have a wonderful Thanksgiving!

Jennifer's 50th Birthday workout!

She does not look like 50 at all! Glad we got to celebrate with you!

We did the Filthy Fifty
50 reps of
wall balls
burpees
walk lunges
box jumps
jumping pull ups
PP or Weighted sit ups
double unders/ 150 jump ropes
KB
KTE or 50 cal row
BK EXT or good mornings

Partition however you like but you must complete
2,000m Row
300 ab/core moves- wb sit ups, weighted over head sit ups, side crunches, GHD, bk ext, sit ups with no anchor, etc
50 presses or bk squats
8 min weighted wall sit
6 min plank
3 x 1ron cross

try to do something you struggle with

This weeks schedule- Please post days you can come
Monday, Wed, Friday 8:20
Weekend

I probably wont workout Monday, need a day off but I will set everyone up with a workout.
If ever anyone wants to workout on Tuesday or Thursday let me know cause Amy (girl that comes on the weekends) would love to join you. You can come and I will set you up with a wo and music.

1k row
50 WB
50 BJ
750 row
30 WB
30 BJ
500 row
25 WB
25 BJ

Secret Santa-
Comment with ideas of things you like- places you shop, hobbies, etc to give your secret santa gift ideas

5 rounds
row 200m
10 KTE
30 dumbbell snatches
10 TTB
10 football burpees

3 rounds
21 KTE
21 KB
3 rope (25 WB)
21 BJ or 30 steps
50 walk lunges

5 rounds
run or row 400m
15 TTB
5 KTE
25 BK EXT
20 WB sit ups
50 sit ups

or

4 rounds
run or row 400m
5 KTE or TTB (do your best)
50 Good mornings
20 WB sit ups
50 sit ups

Partner Workout
100 wall balls  -  chin hold or burpees
100 Kettle bell -  Plank
50 pull ups   -  Wall balls w/weight
100 tri kick back -  Plank
50 cal row -  Jump rope or calf raises
100 sit ups-  Jump rope or calf raises

Each partner will complete 1/2 of the reps on the left before moving forward. While one partner is completing the movement (left), the other will be holding the assigned position (right) and then you switch.  If the person completing the "hold" stops then both partners must complete 4 burpees and then resume where your partner left off.
Each person will do half the reps. while the other holds the position named on the right.

"Go head tell me that I'm not good enough, tell me I can't do it
Because I will show you over and over again that I can!!"

Hope everyone is having a great weekend!
Schedule this week-
Mon, Wed, Fri 8:20
Sat or Sun

"Dawn" in memory of Heidi
Happy birthday!!
carry 40lbs 100 yards, six times
46 overhead sit ups with 15lb plate
46 tricep kickbacks
46 goblet squats
4 rope (30 WB)
4 handstand push ups
46 cal row
4 rope (30wb)
4 handstand pushups
2 rope (15 wb)
2 hand stand push ups

Instead of handstand push up you could do a total of 30 bicep curls

This weeks schedule - CHANGED FROM EARLIER
Monday- off I am pooped and kids have parade
Tuesday- 8:20
Wednesday- 8:20 Celebrate Dawn's birthday YAH!!
Thursday- Mt biking 8:30
Friday- 9:00 (got to go to parent teacher conference at 8:15, didn't realize kids were off school)
Maybe we could to Yoga :-)

5 Rounds:

50 sit ups
15 bicep curls
20 goblet squats
15 tricep extensions
20 good mornings

Mon 8:20
Wed 8:35
Gone rest of the week

20 min AMRAP
Score is total calories rowed.
Post total number of calories, and number of rounds.

5 pull ups
15 tricept kickback with weights
10 squats
20 pulls on the rower

Hi girls, awesome weekend! Enjoy yourselves
This weeks schedule- please post days you are coming. Thank you

Mon 8:35, Wed 8:20, Fri 8:20
Maybe weekend ;-)

Good core one-
5 rounds
25 butterfly sit ups
25 lb sit ups or Bk EX
25 wb sit ups
13 each side crunches (that Dawn showed us a new move)

Partner WO-
Buy in 100 wb standing twist move. 1 rep is after you both touch the ball.

30/20/10
WB
goblet squat
TTB/wb sit ups
tricept kick back w/weight
KB

Partner 1 performs the 30 wb while partner 2 holds plank until they are done and then switch. You go through the whole list of moves doing 30 reps then 20, and then 10.

Buy out try and beat your 500m row time.

Why you ain' go no boyfrain?

Schedule for the week of the 10th. Enjoy this awesome weather!!
New girls, sometimes the times vary a bit.
Monday 8:35
Wednesday 8:20
Friday 8:20

Saturday TBD

Does 8:45 work for everyone Saturday? If someone needs a specific time let me know, I am flexible. Please let me know if you are able to make it.
For the new girls click on comment to post your response.

Fight gone bad tabata style!
8 rounds of each move 20 sec on 10 sec off.
WB
Sumo
BJ
PP
Row

Kind of like a triathlon
1 mile run
1 mile bike
1 mile row
300 body weight moves

Most of us did this-
3 rounds
20 WB
20 pull up
20 push up or burpee
40 sit ups - tried butterfly sit ups for the first time

Hi girls!
This week-
Mon 8:35, Wed 8:20
Friday Dawn, Kendra and I are going mt biking so we will take the day off. The rest of you can come with us and hike on the trail while we ride or you can do your own wo in the gym.
Saturday

3 rounds
400m run
20 BJ
20 TTb
40 walking lunges w/lb

3 rounds
400m row
30 calf raises
20 KTE
40 walking lunges w/lb

I wonder if these would be any good
https://www.amazon.com/PULL-CROSSFIT-GLOVES-Protectors-Comfortable/dp/B01JW56JXA/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1475097224&sr=1-1-spons&keywords=pull+up+crossfit+gloves&psc=1

Each wo is 10 min long if you finish before the 10 min marker than you rest
(1)
0-10 min
1000m row
20 over the rower birpees
50 Tricep kick backs

(2)
Run 400m
25 snatches
Run 400m
25 back squats

(3)
100 DU
30 TTB
25 presses

Really good kettle bell video.
https://www.youtube.com/watch?v=HXVrtSMbQxI

Row 200m
20- 45 lb thrusters
Row 200m
15- 50lb thrusters
Row 200m
10- 55lb thrusters
Row 200m
10- 55lb thrusters
Row 200m
5- 60 lb thrusters

Hope you are having a great weekend!
Mon, Wed, Fri 8:20
Weekend TBD

5 rounds
run/row 400m
15 bk squat
50 jump rope
15 TTB

5 rounds for time of:
3 rope climbs
Run 400 meters
Use a 15-ft. rope, and each round perform one of the 3 climbs without assistance from your legs.

Happy birthday LA!!
46 Cal Row
4 rope
46 burpee pull ups
6 rope
46 plank w/dumbells
46 dumbbell snatches
46 sit ups w/weight

Partner Fight Gone Bad
3 rounds
1 min each move
WB
Sumo
BJ
PP
Row
1 min Rest

You do each move with your partner and after each round you add up your total reps. At the end you add up all three rounds to see who is the winner!

This week schedule
Mon 8:45
Wed 8:20- LA bday workout!!
Fri 8:20
Weekend

Hi girls!!
This weeks schedule is
Mon- 8:20, Wed 8:45, Fri 8:20
Saturday

Buy in- 50 goblet squats with your KB

25-15-10-5-10-15-25
Burpees
WB
KB
Cal Row

Buy out- 50 mason twists

30 min cap

Barbara- scaled
5 rounds
10 push ups
20 pull ups
40 squats
50 sit ups
rest 3 min

It is suppose to be-
Barbara
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest between each of 5 rounds

Girls, please remember to log your workout times and weight. Tracking your workouts and progress will help you determine what weight you have done in the past and help you figure out what to do in the future. Tracking workouts will help you determine whether or not you are improving.  Sometimes you don’t realize just how far you have come in your fitness progress, until you look back and see where you were.  Seeing progress is motivation to keep going!

If we are repeating a wo from the past then you can do a search up in the left hand corner for one of the moves from the wo. I probably wouldn't search 400m run :) something more uncommon like 20 BJ. It may find a couple different wo but I bet you will find the one you are looking for.

Thank you girls- it really helps me so then I can write your times and weight for repeat workouts on the white board and help you get stronger!

30 min AMRAP
5 press
20 ghd or leg raises on bar
5 BJ
20 Cal row
Farmer carry down driveway and back

Hi girls! I hope everyone had an awesome weekend!
Ill see you Wed and Friday 8:20 (unless someone needs another time)
Saturday

1K row
3 rounds
10 WB
1 rope

800m row
3 rounds
10 WB
1 rope

400m
3 rounds
10 WB
1 rope

Hi girls!!!
Mon, Wed, Fri- 8:20
We are gone this weekend and Labor day.

When will I see you :-)

50 cal row
50 pull ups (25 pull ups/25 elevated push ups)
50 KB
50 tricep w weight
50 press
50 cal row

3 rounds of each set-
3 pull ups
6 goblet squats
9 burpees


4 pull ups
8 goblet squats
10 burpees


5 pull ups
10 goblet squats
12 burpees


6 pull ups
12 goblet squats
14 burpees

It seems like most of us can make 8:20ish so lets keep it at that and just let us know each week if you need a different time - I think we can all be flexible. I would rather you ask than have to skip the wo :-)
We will stick with Mon, Wed, Fri and one day on the weekend unless something comes up.
Please post each week what days you are coming and if you have to cancel, the night before is always best for me but I understand sometimes that isn't always possible.


This week-
Mon- Because it is the first day of school lets do 8:30-8:40
Wed- 8:20
Friday- 8:20
Saturday

School schedule- starts next week, hard to believe!
Need to hear from everyone on what time you can get here on the days we wo. We were doing
Mon, Wed, Fri 8:20 but I know Beth and Jen may need a little later and Kendra needs 9:00 some days.
If we know ahead of time what times we need on what days people can plan ahead. Please post when you can get here. thank you!

TK
AMRAP 25 min (was suppose to be 20 min, heheheh)
8 pull ups
8 BJ
12 KB

Hi Girls! Last week before school starts! Kids do not have camp so I am pretty flexible
Mon-Thurs. I wont do all 4 days but we can pick the days the majority of the people can come.
Does anyone need a specific time?

Happy Birthday Beth!
We haven't had a bday wo in awhile, it was fun!
We all kind of did different things but no matter what it was 48 reps!! - some of us were super sore and some were just coming back after weeks away. Excited to get back into our normal schedule.

You know the workout was hard when...you sit down at your desk to work and you just stare at the computer screen.

7 rounds
1 min dumbbell snatches
1 min back squat
1 min bar over burpees- each burpee is a rep
1 min rest

score is total reps

6 rounds
2 min of work 1 min rest
Complete 2 rope climbs and as many cal row as you can in the 2 min and then rest 1 min
record your cal row

This weeks schedule-
Mon, Tues, Friday 8:45
Kids are at camp all week and that is the soonest we can get back.


We are out of town over the weekend

• 180 reps of your choice
• Complete 6 min of plank and wall sit
• Try to complete at least one rep of a move you have never done or struggle with

5 rounds
run 400m
100 jump ropes
50 sit ups
30 tricep kickbacks
50 walking lunges

This is a version of Hildy- we broke it up into 2 rounds and did KB instead of thrusters


2 rounds
50 cal row
38 KB
25 pull ups
38 wall ball
run 400m

Hi girls, this week Tues, Wed, Sat and Sun.
Ready to get back into it! Who's in?

Hi girls, I am going to take the rest of the week off but you are welcome to come workout! Not totally sure about next week (I will post Sunday) but probably Tues and Wed. Hope everyone is good! Keep up the workouts if you are traveling or taking time off, I don't want anyone loosing everything they have worked so hard for or coming back and getting hurt :-)  Let me know if you need any encouragement or wo ideas, I am here for you!

5 rounds of 1,000m row
1st- rowed and recorded time
2nd- every other 100m we sprinted- recorded time
3rd- just rowed
4th- tried to beat 1st round- we both did!
5th- Did 100m sprints again just like 2nd rounds- neither of us beat our time

Girls, if you are finding you are not getting sore from sit ups (when we do a lot) it could be you are not doing them full range of motion, your shoulders should hit the ground. Speed will also help.
https://www.youtube.com/watch?v=eluc-f4H2Io

Another really good article
http://journal.crossfit.com/2016/07/no-intensity-no-results.tpl

Schedule this week-
Monday, Tuesday, Friday
If there is a specific time someone needs let me know otherwise we can do 8:15
Saturday and Sunday Kendra and I will be rowing in the Dragon boat competition at Sloan's lake.

5 rounds
run 400m
15 pull ups
50 sit ups

4 rope climbs/20 pull ups
30 bk ex or 50 GM
20 GHD sit ups
80 DU/240 singles or 80 cal row
4 rope climbs/20 pull ups
30 bk ex or 50 GM
20TTB
80 WB
4 rope climbs/20 pull ups
30 bk ex or 50 GM
20 figure 8 sit ups w/12 lb ball (LA showed us)
80 walk lunges

Watch this vid ;-)
https://www.youtube.com/watch?v=qCGtwPhfGf4

Schedule-
We are out of town next week for our annual mt biking trip in Crested Butte.
Possibly could do a wo the 16 or 17th have to see how we feel, may need a few days.
Back at it for sure Monday July 18 and 21, maybe 22nd.


Have a great week and feel free to come and wo while we are gone! Lets keep in touch and motivate each other!

Annie with 400m runs
50 DU
50 sit up
run 400m
40 DU
40 sit up
run 400m
30 DU
30 sit up
run 400m
20 DU
20 sit up
run 400m
10 DU
10 sit up


If you are doing single jump ropes triple the number, sit ups stay the same

Plans changed for this week.
I can do Wed and Thurs
Who is in?


Started watching a documentary on Netflix last night I think it was called "Fittest on Earth" about CrossFit. Pretty good so far.

4th of July!!!
Partition however you like
150 wall balls
2000m row or run
25 pull ups
25 push ups
30 presses
200 ab moves=
25 TTB
30 GHD
30 WB sit ups
50 mason twists
30 bk ext
35 your choice

His or Hers

Happy 4th weekend!
This week-
Anyone up for a 4th of July wo on Monday?
Monday, Thurs, Friday, Saturday

This is a really good article.
http://www.vox.com/2016/6/29/12051520/exercise-weight-loss-myth-burn-calories-video


"You work hard on that machine for an hour, and that work can be erased with five minutes of eating afterward," Hall says. A single slice of pizza, for example, could undo the benefit of an hour's workout. So could a cafe mocha or an ice cream cone.

100 DU/300 singles
90 sit ups
80 BJ
70 WB
20 GHD
25 pull ups
25 push ups
20 ghd and 20 TTB or 20 ghd and 20 mason twists
30 dips or tricept kick backs w/weight
20 jump lunges
10 burpess
400 run or row

500m row

Schedule for week of June 27th
Wed, Thurs and weekend. 8:00


I know everyone has trips and stuff so let me know who will be here. I am happy to help with workouts you can do when you are out of town too!

1:40 Iron cross
2:00 plank
4:00 wall sit with 14lb ball
pull ups or chin hold
25 throw squat
5 backsquat


1st round you do as listed above, 2nd round you try and do a little more. Example: if you did 4:00 wall sit 2nd round try and do more than 4:00 min.

Just to make a note so we can look back.
Kendra has been doing some pull ups wo a band. I know she will get it soon!


LA did her first couple muscle ups on Father's day. Need to start adding a couple those into the wo's so you can practice!

This week-
I am pretty flexible except I am going to MT bike Monday.
How about Tues, Wed, Fri? 8:15
If there is a specific day or time someone needs just let me know.


We are gone over the weekend.

4 rounds
run or row 400m
1 rope or 10 pull ups
10 TTB
2 min plank

20 min AMRAP
12 weighted squats- back, front, over head, goblet
9 box jumps or 10 step ups
8 push up pull ups (jump up on stacked bumpers) or 6 burpee pull ups

http://www.mensfitness.com/training/workout-routines/5-rowing-workouts-get-you-ripped

500m rowing sprints- 6 rounds. Record your 500m average each round
3 of us went at a time and then rested while the other 3 rowed their 500m. Each 500m is an all out sprint to beat your last time.

another great article
http://journal.crossfit.com/2016/06/-better-teachers-potts.tpl

Hi girls!
This weeks schedule



Tues- 7:30
Wed- 9:15
Friday- 9:15


Saturday and maybe Father's day

4 rounds
run or row 400m
2 rope climbs
10 TTB
50 sit ups

This is a really good article
http://journal.crossfit.com/2016/06/elliptical-syndrome-cripples-fran-helen.tpl

7 minutes of burpees- count your reps
100 sit ups
25 kettle bell
25 sumos
25 goblet squats

http://www.mensfitness.com/training/workout-routines/10-best-crossfit-workouts-weight-loss

No workout this weekend for me but you guys are welcome to come to the gym
Next weeks schedule-
Mon, Tues, Thursday
I think this week I will need to start at 9:00. Dawn, if there is a day you need earlier I can check with Craig to see if he can take Luci to camp. Max will be home with me this week, your kids are always welcome.

Last Day of School!!
must complete all reps consecutively or you have to run 200m with the 12lb ball
5 rounds
18 cal row
18 wall balls
18 push press
18 DU or 54 singles

Last week of school coming up!
Let's plan for Wed and Fri 8:20 and the weekend.


I will give you a heads up that this summers schedule may be all over the board, it wont always be mon, wed, fri. Most weeks kids only have camp 2 days a week (those will be my work days) but those two days may change each week. I can be flexible with time for the workouts, whatever works best for everyone. I will post the schedule each week. We are out of school June 3rd.

AMRAP 20 min
300m row
3 rope climbs

So true! I need to do a legless rope climb again and take my single jump out of my double unders!

partition however you like but you must complete
100 wall balls
100 cal row
150 sit ups
300 meters of walking lunges
sub for lunges-
50 box step ups
50 calf raises
150 jump rope

Hi girls! I hope everyone is enjoying the sun!
This week is
Mon 8:20
Wed 8:30
Fri 8:20


We will be gone over the weekend.

We need to do this again soon!
https://www.youtube.com/watch?v=fc2mZkyb2so

5 rounds
50 sit ups
25 wb sit ups
15 bicep curls
15 tricep curls

Hero WOD TIGGER


T- 10 TTB
I- 10 Inverted burpees
G- 15 Goblet Squats w/ a kettle bell
G-  15 GHS sit ups
E-  10 Elevated push ups
R- 2 rounds 4 rope or 25 ring pulls and 2 rounds 40 cal row

Hi Girls!
Schedule for this week-
Mon and Wed 8:30
Friday 8:20
We are around Sat and Sun

With a continuously running clock complete 5 Presses every minute.
From 0:00-5:00 .
From 5:00-10:00
From 10:00-15:00
From 15:00-20:00

Happy Mothers day! Hope you are having a wonderful, relaxing day!
Mon, Wed, Fri 8:20
Saturday


Ready for Filthy Fifty! How about you ;-)

2 rounds
4 min wall sit with 14 lb ball
2 min plank
1:40 iron cross
30 reps 15lb tricep kickback
50 sit ups with weighted ball


With your partner - if you fail to complete the entire time or reps than you and your partner run 400m and come back and finish out the time or reps of the move you failed on.

This does help but it is harder
http://vids.wodnation.net/video/gb9qjcuo6z97?utm_content=buffer7e3c0&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

5 rounds
10 push ups
25 weighted calf raises
50 weighted walking lunges
10 TTB

This weeks schedule-
Mon 8:30, wed 8:30, Fri 8:20, Sat or Sun

Good GHD sit up vid
https://www.youtube.com/watch?v=Ufaa41nkIP8

very good row vid-
http://vids.wodnation.net/video/c4yhkr7sde9g

Kendra and I

Tomorrow is May 1st I am thinking of a challenge for each one of us this month. If you don't want to do it or don't like the challenge I gave you then we can negotiate ;-)


Dawn and LA- Do Helen this week with no bands- record your time and then do it again the last week of May with no bands and try and beat your time.
Helen (Chelle's version)
5 rounds
run or row 400m
21 kettle bell
12 pull ups


Beth and Jen-
Do 50 sit ups this week for time- record your time and then do it again the last week of May and try and beat your time


Chelle and Kendra-
Not exactly sure how to do this but maybe a 1 min plank with a certain amount of plates stacked and then try and double the weight by the end of the month or double the time?

Kendra got a HUGE PR today 3min on her 10K row!! amazing!!

Squatting! https://www.youtube.com/watch?v=xDdSZmWNYQI

Hope everyone had a great weekend!
Alright we have had a couple days off - we are going to hit it hard this week, who's ready?
Mon 8:20, wed 8:30, Fri 8:20, Sat Sun


Rowers, we have 6 more days to complete our challenge.

Ghd sit ups-
https://www.youtube.com/watch?v=IxO5enwOEbQ

5 rounds
15 tricep
15 bicep curls
15 mason twists
30 box jumps or step ups

Lots of snow!! Stay warm, hunker down and make some chili!
This weeks schedule-
Mon 8:20, Wed 8:30, Fri 8:20
Sat and Sun

1st minute 15 wall balls
2nd minute 15 burpees


Keep going until you cant complete 15 reps in one minute
Once you are unable to complete 15 reps take a 1 min break and then
Reduce the reps to 10 per minute until you have completed 20 minutes

100 sit ups
50 cal row
75 jump rope
40 cal row
50 walk lunges w/ kettle bell in one hand
30 cal row
25 sumos
20 cal row
15 tricep w/weight
10 cal row
100 sit ups
50 cal row
75 jump rope
40 cal row

5 rounds
400m run or row
5 push ups
5 inverted burpess w/ handstand
6 opposite knees to elbow
1 rope climb

Hi girls! Beautiful weekend!
Mon, Wed, Fri, Sat Sun
Monday kids are off so I am flexible. Kendra do you need 8:30 this week?

AMRAP 30 minutes
run or row 400m
15 GHD sit ups
15 over head squats
15 box jumps

Partner Workout
Partner 1 rows 300m as a sprint and partner 2 does the workout move and you don't stop until your partner is done rowing 300m so that is their motivation to go quickly and then you switch.
We went through the list twice- total row was 3,000 meters


Superman
Sit ups
Plank
Kettle bell
Wall ball sit ups

5 rounds
row 400m
20 DU
20 calf raises with 20lb vest
10 pull ups

16.5 Crossfit open
21-18-15-12-9-6-3
Thrusters
Bar over burpees (jump over the bar you are using for thrusters)
Because of lack of space we just did burpees
But of course it didn't end there- you had to do 3,000m of running/rowing or both- partition how you like


Here is a video of one of the Crossfit open athletes doing the wo (40-45 years old)
https://www.youtube.com/watch?v=EaS5pnZpnYM

http://vids.wodnation.net/video/t683axfnohln?utm_content=bufferc8e30&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

This weeks schedule-
I could do Mon or Tues (let me know what is best for everyone)
Wed, Friday, Sat, Sun

run or row
400m
rest 1 min
800 m
rest 2 min
1200 m
rest 3 min
1600 m

Girls, I am super sad to say this but because Craig lost his job we have decided to start selling the crossfit equipment to help pay the mortgage. I am so sorry

New challenge for April-
50,000 meters of running or rowing or both.
Starts tomorrow- who is in?

Fun day- Luci and I did a wo together :-)
mom's wo- 27:46
5 rounds
100m row
1 min plank
5 KTE knees touching opposite elbow
50 sit ups
25 bk ext


Luci wo- 10:16
5 rounds
1 rope
10 push ups
10 pull ups
15 squats

This weeks schedule

Happy Easter- This weeks schedule
We are gone Mon-Wed
Thurs, Fri, Sat Sun
I am flexible so you guys let me know what days and times work for you

3 rounds of
row 400m/run 400m

Then "Karen" (150 wall balls)

Hi Girls! Sun is out!
This week schedule
Mon and Wed 8:30
Friday- 8:20
Saturday for whoever is around!

Get ready cause I am feeling good, last week we all got off easy, time to hit it hard :)

4 rounds
2 min plank
100 jump ropes
50 sit ups
15 presses
2 min wall sit w/14lb ball

Beautiful day! This weeks schedule
Mon 8:20, Wed 8:30 Fri 8:20
Saturday and Sunday

This week is 5K Rowing week- Who wants to get it over with Monday? Beth and LA you should coordinate so you can do it together.

New challenge! Who can be the first to do a bar muscle up assisted (with bands or not) I think it might be LA!
https://www.bing.com/videos/search?q=crossfit+bar+muscle+up+using+the+bands&&view=detail&mid=3774EFFAA969F84F5E563774EFFAA969F84F5E56&rvsmid=71BC7067C7B502AE85CD71BC7067C7B502AE85CD&FORM=VDQVAP&fsscr=0

What a nice weekend it is!!
This week
Mon, Wed, Fri - Kendra let us know if you need 8:30 if not 8:20
Saturday

You can patrician this however you like but you need to complete
16 rope climbs
150 ab moves- 20 ttb, 20 kte, 20 wb sit ups, 20 bk ext, 20 ghd sit ups, 20 wb sit ups- rest is up to you
50 kettle bell
50 bj or 4 min wall sit
50 wall ball
2000m row or run

5 rounds
50 cal row
25 sit ups
15 pull ups
25 burpees

5 rounds
400 m run or row
8 TTB
15 thrusters/20 WB
25 walking lunges w weight

Tabata-
superman
sit ups
wall ball sit ups/ghd
bicep curls
press
wall sit w/ball
calf raises w/20lb vest

March Ab challenge complete 5,000 ab moves

Dawns suggestion, I love it!! Lets get ready for summer. You can do any core move. In order not to get behind you should do about 160 moves each day.

Rowing-
Hi girls, thinking we might try and do more long distance rowing on a consistent basis.
For those that are interested, let's plan on a 5k the week of the 15th each month and a 10k last week of the month. We have 3 rowers now (thanks to Beth!) so we can endure the pain together! Let me know your thoughts by writing a comment.

Good morning everyone!
Kids are off again tomorrow 8:30 or 9:00 work?
Wed, Fri - 8:20
Saturday
Maybe Sunday yoga!

10K Row

4 rounds
row 250m
20 bk ext/good mornings
20 ghd sit ups/TTB/KTE/WB sit ups (pick one)
50 walk lunges
400m run

2 workouts no rest in between

1st wo-
21-18-15-12-9
Kettle bell
Kettle bell squats (hold the kb in front of you and squat down)

2nd wo-
21-18-15-12-9
pull ups
burpee to bar (do a burpee and for the jump touch the pull up bar with both hands)
cal row

Hi Girls! Hope you are having a great weekend.
Mon, Wed, Fri- 8:20 (unless Kendra needs a different time)
Saturday

Kendra wanted to do 5 rounds, LOL!!
1 round
50 cal row
2 min situps
50 cal row
1 min TTB
50 cal row
1 min GHD Sit ups/wall ball sit ups
50 cal row
1 min bk ext/good mornings
50 cal row
 1min Superman
That is 250 cal row!! Rowing alone took us about 26 min

Then we did the core moves again wo the row inbetween.

This week is going to be fun! Week of the Woman Wods!! WWW!!
Mon, Wed, Fri 8:20
Sat

We will try and complete 3 of these WO's this week. You can plan it out or just come and pick one when you get here.

Counts as one wo-
Helen
Kelly
Nancy
Cindy
Chelsea
Eva


Two of these counts as one-
Karen
Fran
Jackie
Annie

https://crossfit208nampa.wordpress.com/the-girls/

Circuit/Interval training

1 minute on each move- go through list twice
Bocu ball jumps
jumping lunges with arms up
wall sit with 15lb plate over head
sit ups
bk ext
ring pull ups
row
bicep curls
press
superman

Then we did 100 sit ups :-)

"It's important to repeat workouts, because that's how you know if you're getting fitter or not."

Inverted Burpee :-)
https://www.bing.com/videos/search?q=inverted+burpee&&view=detail&mid=49F052C4CAE3D7644E9649F052C4CAE3D7644E96&rvsmid=49F052C4CAE3D7644E9649F052C4CAE3D7644E96&FORM=VDFSRV&fsscr=0

Superbowl 50 Workout
Panthers 10/ Broncos 24
Row Cal
Burpees
TTb
Kettle Bell
Press
Back squat
Bk Ext
GHD sit ups
Wall balls
Pull ups

First time through the list you do 10 reps each move wo stopping. If you do not get through all 10 reps then you finish your first 10 and then do 10 more. After you have completed the list then you go through it again and do 24 reps of each move.

Ya Broncos!!!

Hi Girls!
This weeks schedule- I am helping in Max's class Friday so we can do Thursday instead.
Mon, Wed, Thurs, Sat 8:20

5 rounds
200m row
10 bicep curls
15 ghd
10 tri kick backs

5 rounds
row 200m
5 pull ups
10 push press
20 DU

5 rounds
400m row
50 walking lunge steps
20 BJ
20 Sumos

25 min AMRAP
1 rope
5 burpees
200 m row

I hope everyone is having a great weekend!
Mon, Wed, Fri 8:20
Saturday

See you soon!

Partner wo - went through the list twice (took about 30 min)
Team 1 rows 200m (trying to beat 45 sec)
Team 2 performs the move until Team 1 is done rowing. Then you switch
TTB
GHD/regular sit ups w/12lb ball
Tricep kick backs
jump rope
plank up downs

2 workouts-

#1-
Row or Run 400m
30 of each
Bk Squat
Push press
pull ups

Row or Run 400m
15 of each
Bk Squat
Push press
pull ups

Row or Run 400m
100 of each
Bk Squat
Push press
pull ups

#2-
21 (roworrun 400m) 15 (row or run 400m) 9
BJ
KB
Thrusters
Ab of your choice

Annie on the run
We rowed instead
500m row
50/150 DU or single jump ropes
50 sit ups
400m row
40/120 DU or single jump ropes
40 sit ups
300m row
30/90 DU or single jump ropes
30 sit ups
200m row
20/60 DU or single jump ropes
20 sit ups
100m row
10/30 DU or single jump ropes
10 sit ups

Go Broncos!
This weeks schedule:
Mon, Wed, Fri 8:20 - unless Kendra needs a different time
Saturday

I hope we are all back in the gym this week and healthy! I look forward to a good week.

This week Schedule- I am sore! Last week was a tough week
Mon- kids are off so I am flexible 8:30?
Wed and Fri 8:20
Saturday

Warm up
2 rounds
Row 500m
25 thrusters
15 pull ups


WOD
1000m row
50 KB
30 burpee pull ups

Partner wo!
Go through this 2X
100 wb's with your partner (each person does 50 WB throwing it to your pal)
40 sit ups/dead hang on pull up bar
wall sit w/14lb ball/40 cal row
40 over your pal burpees (each person does 20 burpees)
Write your row time down and round 2 you need to beat your time

15 rope climbs or 50 pull ups
250 core moves (which must include 25 each of TTB, WB sit ups, side crunches, GHD the other 150 reps is up to you) 1 min plank counts for 50 reps
1500 m Row
You can partition however you want.

Schedule this week
Back to our regular days
Mon, Wed, Fri 8:20 (unless you need a different time Kendra)
Sat
let me know what days you can come

5 rounds
15 TTB
40 mt climbers
3 rope
Row 400m

Hi Girls! Happy New Year
This weeks schedule is a little different since kids aren't back in school and its Kendra's birthday!
Tues- 8:30 Kendra's 40th bday workout!!
Thurs- 8:20
Sat- 8:30 or 9:00. Whatever works for everyone.


Let me know what days you can come. Look forward to catching up with everyone. Then the week after we will go back to the schedule we had during school.