Thursday, July 31, 2008

Wednesday, July 30 WOD

Jeff has been working hard and has made some amazing progress this Summer!!
I have to say "Good Luck" to Patrick, Anna, and Samantha in their swim competition this week. Kick Some Booty!!
Sorry for the late post, but this is what we did yesterday.
The main workouts for all groups included: Tabata Intervals: 20 secs hard work with 10 secs of rest, we repeated these intervals for 4-8 rounds of each exercise. The younger kids did 20 seconds of work with 20 secs of rest. Exercises were varied between the groups but included: squats, planks, push presses, Kettlebell clean and jerks, rowing, jumping rope, and some other exercises as well.

Monday, July 28, 2008

Monday, July 28 WOD

Patrick blazed through Today's Workout with a time of 11:42!!
Great Job to Everyone today for pushing it through their workouts. It was a tough one and everybody did a great job!!
11-14 Years:
Testing: Broad Jump, Shuttle Run
Main WOD
4 Rounds of:
30 DB Swings
20 Box Jumps
10 Push-ups
Run 1 Lap
6-9 Years:
I quizzed the Kids on their Exercises. Ask them to show you: The Rack Position, Press, Push Press and Bodyweight Squat. They should be able to show you with pretty good form!! That is AWESOME!!
Main WOD- We mixed things up today and had some Fun
Spin 10 times then do:
Squats
Med Ball Carries
Presses
Push-ups
Runs
ETC...
Teens:
Strength: Dips and Pull-ups
Conditioning
4 Rounds of:
30 DB Swings
20 Box Jumps
10 Push-ups
Run 1 Lap


Wednesday, July 23, 2008

Wednesday, July 23 WOD

Here's Anna (Ah-na) busting through the Sandbag Clean and Presses. She has been working incredibly hard this summer and, from what I hear, she has been having some ridiculously fast swim times lately!!
11-14 Years Old
Sprint and Agility Drills....then
Main WOD:
Complete the following as a Team- One person is doing the work at time
50 Squat Thrust Burpees
100 Sandbag Clean and Jerks
150 Squats
200 Sit-ups
150 Push-ups
100 Supermans
50 Squat Thrust Burpees
The 11:00 Team of: Patrick, Anna, Brett and Jeff had the fastest time of the Day....21:42
6-9 Years Old
We play team "Cone Wars" as a warm-up.....that was Fun!!
Main WOD
3-5 Rounds of:
5 Burpees
10 Push-ups
15 Sit-ups
20 Squats
25 Supermans
Teens:
Strength- Overhead Squats and Barbell Rows
Conditioning-
3 Rounds of:
10 Squat Thrust Burpees
15 Push-ups
20 Sandbag Clean and Presses
25 Sit-ups

Tuesday, July 22, 2008

Monday, July 21 WOD

Mobility Drills are Fun....Sometimes
Sorry about the late post for yesterday's workout.
I'm Still waiting on the Shirts, but they should be here soon.......hopefully!!
11-14 Years Olds
Sprint/Agility Drills
Main WOD
5 Mins of DB Thrusters
5 Mins of Handstand Practice
3 Mins of DB Deadlifts/Swings/or Wall ball Shots
3 Mins of Running
1 Min DB Push Press
1 Min Sit-ups
6-9 Years Old
Main WOD
3 Mins of PVC Thrusters
3 Mins Handstands
2 Min Wall Ball Shots
2 Min Running
1 Min PVC Push Press
1 Min Sit-ups
Teens
Strength:
Barbell Overhead Press and Knees to Elbows
Conditioning:
5 Mins of Wall Ball Shots
5 Mins Handstand Practice
3 Mins of DB Swings
3 Mins of Running
1 Min Push Press
1 Min Sit-ups

Friday, July 18, 2008

Friday, July 18 WOD

Here's Mark finishing up a Deadlift Rep. The Deadlift has a reputation as being a dangerous exercise, but it's actually VERY SAFE and EXTREMELY BENEFICIAL when coached and executed properly. Here's a random fact for you.......the Deadlift used to be called the
"Health Lift".
Now here's a dangerous exercise: http://www.youtube.com/watch?v=sTyZs7rW7VY

Here's What we Did Today. Don't be fooled, this one was Tough!!
11-14 Year Olds:
Sprint/Agility Work then...
Main WOD
As Many Rounds In 15 Minutes of:
5 DB Man Makers
7 Box Jumps
Post: Work on L-sits, handstands, etc
6-9 Year olds
Agility Drills and Work On L-sits, then...
Main WOD
As Many Rounds in 10 Mins of:
5 PVC or DB Man Makers
7 Box Jumps
Teens
Strength:
Barbell Weighted Lunge Walks and Barbell Overhead Press
Conditioning:
As Many Rounds in 15 Mins of:
5 DB Man Makers
7 Box Jumps

Wednesday, July 16, 2008

Wednesday, July 16 WOD

Here's Danielle Practicing Here Tuck L-Sits (These are Tough!!)
11-14 Years Old:
Main WOD
5 Rounds of:
3 Turkish Get-ups
5 x 1 Arm DB Push Presses
5 x 1 Arm DB Swing
(Do Each of these with the Right Arm, Then do each with the Left Arm)
Run 1 Lap After Each arm has done the Exercises
6-9 Years Old:
Practice Tuck L-Sits, Frog Stands
Main WOD
5 rounds of:
3 Turkish Get-ups (3 each Arm)
5 PVC Push Presses
10 DB Swings
Post: 2 x 1 Lap Sprints
Teens:
Main WOD
Strength:
3-4 Sets of Bench Presses and Pull-ups
Conditioning:
5 Rounds of:
3 Turkish Get-ups
5 x 1 Arm DB Push Presses
5 x 1 Arm DB Swings
Run 1 Lap after each arm has done the above Exercises


Monday, July 14, 2008

Monday, July 14 WOD

Here's Anna showing off her Handstand Skills
11-14 Year Olds:
Speed and Agility Drills
then...
Main WOD:
75 Supermans
75 Push-ups
75 Sit-ups
75 Squats
6-9 Year Olds:
Practice Handstands
then....
Main WOD-
50 Supermans
50 Push-ups
50 Sit-ups
50 Squat
Teens:
Power Cleans or Deadlifts
then....
75 Supermans
75 Push-ups
75 Sit-ups
75 Squats


Friday, July 11, 2008

Friday, July 11 WOD

Here's Ryan Showing Fairly Good Form on a Med Ball Front Squat
Update on Shirts: The shirts should be here within the next 2 weeks....There was a back-up at the printers. I think they will turn out prett cool.
Great job today everyone....it was tough!!
11-14 Year Olds:
Illinois Agility Drill
2-3 Sets Each of: Dips, Pull-ups, Back Extensions
Then.....100 Push-up Burpees for time (Time Limit 10 mins)
6-9 Year Olds: Main WOD
50 DB Swings
50 Squat Thrust Burpees
Teens:
Barbell Overhead Press/Weighted Pull-ups or DB Overhead Press/Assisted Pull-ups
Then....100 Burpees for time
Cody did the 100 Burpees in less than 6 minutes!!

Wednesday, July 9, 2008

Wednesday, July 9 WOD

The 9:00 Group Ripping It Up!!


6-9 Year Olds:



Easy Tabata Intervals (20 on/20 off) x 6 Rounds per Exercise



Med Ball Front Squat

Supermans

Low Box Jumps

Push-ups Holds

Mountain Climbers



11-14 Year Olds:



Tabata Intervals (20 on/10 off) x 6-8 Rounds Per Exercise



Low Box Jumps

Push-ups

Muscle Snatch

Plank

Air Squat

Run



Teens:



Strength Work:

Deadlifts or Back Squats

Pull-ups



Conditioning:

4-5 Rounds of-

Run 200 Meters

10 Jumping Sit-ups or Med Ball Toe Touches

10 Med Ball Cleans

10 DB Push Presses












Thursday, July 3, 2008

Wednesday, 7/2/08, WOD

Remember no class Friday the 4th and Monday the 7th. Sorry that there are no Pictures for the Post today....I'm in California getting ready for the Crossfit Games!! See Everybody on Wednesday!!
6-9 Years Old:
10 Mins of:
10 Broad Jumps/10 Rover Planks/10 Supermans/Run 1 Lap
We did some cool Crossfit Dodgeball games today as well!! Fun
10-13 Years Old:
As Many Rounds in 15 mins of:
10 Sumo Deadlift High Pulls/10 20" Box Jumps/10 Med Ball Cleans/Run 1 Lap
Teens:
Bench Press or DB Overhead Press/Pull-ups x 3-4 Sets
Conditioning: 8 Round Tabata Intervals of: Sit-ups/Box Jumps/Push-ups