WOD 4 Rounds
-Deadlift 15 reps
-Row 300m
Have Fun!
Monday, January 31, 2011
Sunday, January 30, 2011
Saturday, January 29, 2011
Friday, January 28, 2011
Thursday, January 27, 2011
Wednesday, January 26, 2011
Thursday 1/27/11
WOD
21-15-9 reps of
-OH Squat 95 lbs.
-pull-ups
***Row 210m, 150m and 90m
Have Fun!
21-15-9 reps of
-OH Squat 95 lbs.
-pull-ups
***Row 210m, 150m and 90m
Have Fun!
Monday, January 24, 2011
Sunday, January 23, 2011
Saturday, January 22, 2011
Protocol
Workouts will be posted by 9:00pm e.s.t. the night before the day of the workout. However, on some occasions it will be posted before 9:00pm e.s.t. So check the blog. Any questions about the workouts; for example asking about a movement, what you should eat prior or post workout, how long the WOD might take, what is the best way to complete the WOD in the most efficient way and will I puke are happily accepted via text, phone, email, and posting on the blog. Questions regarding what the WOD is without previously viewing the blog post will result in no response, the blog has been created for you the client in mind. So we all can have equal access to the workout information. Along with nutrition tips, video footage and pictures. Thank you all very much for making working out a pleasure in our goal of total fitness.
WODs from Cali, I am very excited everyone wanted to continue to train. This is a great opportunity to continue to improve our overall well-being. It is going to be a great week! Let us all be monitors of good technique, so we can prevent injury. Injuries take us further from our goals! Most importantly by improving our form and completing the movement safely we become closer to our goal of overall fitness. Have a wonderful week of training and I look forward to WOD with you back in the BOX!
Sunday 1/23/11 @ TBD
15 Rounds (In Order)
-13 Push-ups
-21 Squats
-30 Jumping Jacks
Have Fun and Comment!
WODs from Cali, I am very excited everyone wanted to continue to train. This is a great opportunity to continue to improve our overall well-being. It is going to be a great week! Let us all be monitors of good technique, so we can prevent injury. Injuries take us further from our goals! Most importantly by improving our form and completing the movement safely we become closer to our goal of overall fitness. Have a wonderful week of training and I look forward to WOD with you back in the BOX!
Sunday 1/23/11 @ TBD
15 Rounds (In Order)
-13 Push-ups
-21 Squats
-30 Jumping Jacks
Have Fun and Comment!
Thursday, January 20, 2011
Wednesday, January 19, 2011
Thursday 1/20/11 @ 5:30am & 7:30pm
W.O.D
-100 squats
-4 push-press
-50 alternating sledgehammer hits
-30 box jumps
-30 pull-ups
-500m row
Have Fun and post times!
-100 squats
-4 push-press
-50 alternating sledgehammer hits
-30 box jumps
-30 pull-ups
-500m row
Have Fun and post times!
Tuesday, January 18, 2011
Wednesday 1/19/11 Rest Day!
Congratulations to Tony Warner for achieving his monthly goal!!!
Tony is located in the white on the right.
Monday, January 17, 2011
Sunday, January 16, 2011
Friday, January 14, 2011
Sunday 1/16/11 @ 8:30pm
Strength 135 lbs. Back Squat, 2 x 10 reps
W.O.D 2 Rounds for time of:
-30 Wall Ball
-8 Pull-ups Strict
Then we are ending with Tabata Plank.
Have Fun and Comment!
Thursday, January 13, 2011
Friday 1/14/11 @ 5:30am
Enjoy the video!
W.O.D for time-150 JR
-1,000m Row
-150 JR
Have Fun and be safe this weekend, we will be back at it Sunday night at 7:00pm!
Wednesday, January 12, 2011
Thursday 1/13/11 @ 5:30am, 7:30pm
W.O.D
Tabata with a Tire (8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest)
-OH Squat
-Push Press
Have Fun this should be a good one!
Tabata with a Tire (8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest)
-OH Squat
-Push Press
Have Fun this should be a good one!
Tuesday, January 11, 2011
WODER of the Month!
Mark Parson
Q & A with Mark Parson "THE BOX WODER" of the Month for December!
Q: What has been your favorite workout and why?
A: It was fun when Uncle Tony, Kenny, Beau, Ted and I did the workout including sledge hammer, push-ups, pull-ups, and rowed 300m! It was my favorite because I felt like I was able to push myself hard and I was able to get motivated by everyone else working out.
Q: What was your hardest workout and why?
A: "Fran," by far...! I tired very quickly because of the weight and I wasn't used to it. Also the fast pace and I just don't think I knew what I was doing as much.
Q: What do you like most about the box?
A: I feel really comfortable out there...! It is easy to come out there and not have any worries...! And I know the people out there well.
Q: What is your Favorite song to workout to?
A: Nelly, "Heart of a Champion!"
Q: What are you sick of the training saying to you?
A: "Let's go Mark!"
Q: What positive difference have you noticed in your life that working out at the box has done for you?
A: I feel a lot better, my mood is better just a overall change in how I feel every day! Also, I am putting on good healthy weight!
Q: Would you rather do 100 burpees or row 5,000m?
A: 100 burpees.
Q: Final question, what is your favorite exercise movement?
A: Handstand push-up.
Wednesday 1/12/11 @ 5:30am, 7:30pm
W.O.D 3 Rounds of
-Row 500m
-7 pullups
-20 pushups
-11 perfect squats
Have Fun and Good Luck with the Challenge!
Monday, January 10, 2011
Tuesday 1/11/11 Rest Day!
Drink your fluids get proper rest and eat healthy! See you all on Wednesday.
Sunday, January 9, 2011
Saturday, January 8, 2011
Friday, January 7, 2011
We Are Back! 1/8/11 @ 7:00pm
Welcome back everyone it is time to W.O.D
W.O.D 15 minutes work of:
-Deadlift 6 reps
-Burpee 7 reps
-Pullups 7 reps
-10 KB swings
-Row 250m
Have Fun and Happy New Year!
W.O.D 15 minutes work of:
-Deadlift 6 reps
-Burpee 7 reps
-Pullups 7 reps
-10 KB swings
-Row 250m
Have Fun and Happy New Year!
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