Sunday 5/1/11

WOD as many double unders in 5 minutes.

Have Fun!

Saturday Rest Day

Enjoy your day off!

Have Fun!

Friday 4/29/11

WOD 3 Rounds
-20 burpees
-15 DU's
-10 OH squats
-5 L-holds

Have Fun!

Thursday 4/28/11 BOX CLOSED

WOD
-100 pushups
-100 sit-ups
-100 squats
-100 jumping jacks


Have Fun! See everyone on Friday.

Wednesday 4/27/11

WOD for time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings
30 Sit-ups
20 Hang squat cleans, dumbbells or barbell
25 Back extensions
30 Wall ball shots
3 Rope climb ascents


Reminder no WOD this Thursday box will be closed.


Have Fun!

Tuesday Rest Day

Monday 4/25/11

WOD 7 rounds for time of:
-150 DU's
-10 burpees

Have Fun!

Sunday

Run a mile

Have Fun!

Saturday

Three rounds for time of:
-Run 100 meters
-50 Push-ups
-Run 100 meters
-50 Sit-ups
-Run 100 meters
-50 Squats
-Run 100 meters
-50 Back extensions


Have Fun!

Friday 4/22/11 Rest Day

Paleo challenge has come to an end hopefully it benefited everyone appropriately.

Have Fun!

Box will be closed next Thursday 4/28/11, so mark date on your calendars. Home WOD will be posted.

Thursday 4/21/11

WOD 2 Rounds for time of:
-250 DU
-10 sit-ups
-10 pull-ups

Have Fun!

Wednesday 4/20/11

"I've failed over and over and over again in my life and that is why I succeed."

Michael Jordan

WOD As Many Rounds As Possible in 15 mins. of:

-4 Burpees

-8 Kettlebell Swings (Men 70 lbs, Women 45 lbs)

Have Fun!

Tuesday 4/19/11

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

WOD 5 rounds for time of:

-15 Overhead Squats (Men 75 lbs, Women 45 lbs)

-15 Toes To Bar

-15 Overhead walking Lunges (Men 45 lb plate, Women 25 lb plate)

Have Fun!

Monday 4/18/11 Rest Day

"Buried among the things that we hate is a class of products that are in that category only because they are weird. They make us nervous. They are sufficiently different that it takes us some time to understand that we actually like them." Malcolm Gladwell

Sunday

-50 pushups
-50 sit-ups
-50 squats
-10 handstand pushups

Saturday

Run 5k

Friday 4/15/11

WOD 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps for time of:
-Pull-ups
-Power cleans

Have Fun!

Thursday 4/14/11 Rest Day

The box will still be open to work on goats and/or do a WOD you have missed. For further details: http://bjhtraining.blogspot.com/2011/04/sunday-41011-rest-day.html

Have Fun!

Wednesday 4/13/11 For WOD time view schedule link to the right of this post

WOD 3 rounds for time:
"Michael"
-800m run
-50 back extensions
-50 sit-ups

Have Fun!

Tuesday 4/12/11

10 min AMRAP of:
-7 Dead-lifts
-50 Jump Rope (25 double-unders is preferred)
-5 Burpees


Have Fun!

Monday 4/11/11

WOD 5 rounds for time of:

-10 clean and jerks (Men 95lbs., Women 65lbs.)

-5 pull-ups

-20 push-ups

-1 rope climb

Have Fun!

Sunday 4/10/11 Rest Day

Due to collective collaboration the box has determined a new schedule starting this week. Three days on and one day off will continue. However, the Box will be open Monday through Friday. If workouts fall on the weekend, traveling WODs will be posted. Traveling WODs, allow you to perform your workout anywhere! If you are unable to workout on during the weekend you can complete the WOD or WODs that you missed on a rest day during the week. Also, if you did complete the workouts for the weekend or any other training such as running, walking the dog, swimming, or playing a sport (to name a few activities); then you can work on a GOAT or just take the day off if you so choose. Thanks to everyone for their input to make a schedule that better suits the box.  I hope everyone had a wonderful weekend.

Paleo challenge ends on 4/18/11. Continue working hard to eat healthier, even though you may not all the time. Keep challenging yourself to become better. Nutrition is the most important factor of your health; It can prevent many diseases, improve your mood and overall well-being.

Thanks

Have Fun!

Saturday 4/9/11 @ 10:00am

WOD
-Row 2,000m in 7 min and 30 seconds If not completed perform "Fran"

Have Fun!

Friday 4/8/11 @ 6:30pm

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Have Fun!

Thursday 4/7/11 @ 7:00pm

WOD 5 rounds for max reps of:

1 minute pushups (hands off floor at bottom)

1 minute Double Unders

1 minute walking lunge steps (kiss knee off floor)

1 minute push press (Men 75 lbs, Women 45 lbs)

1 minute rest

**with a continuous running clock**

Have Fun! Post songs you would like to hear during the WOD.

Wednesday 4/6/11 Rest Day!

New schedule next week be looking for the new page to the right of the most recent post at the top of the page. Keep implementing paleo in your daily habits to reap the benefits!

Have Fun!

Interview with WODER of the month Ted Parson

Tuesday 4/5/11 @ 6:30pm

WOD 4 rounds for time of:
-400m row
-15 OH squats

Have Fun!

New schedule will be in effect next week. Also a reminder for the fifth of the month. Ted's video interview will be posted tomorrow.

Monday 4/4/11 @ 6:30pm

 WOD 21-18-15-12-9-6-3 reps of:
-Thrusters (Men 95lbs., Women 65lbs.)
-Lateral Jumps (over barbell)

Have Fun!


Weekly Schedule 4/4 - 4/9
-Tuesday @ 6:30pm
-Wednesday, Rest Day
-Thursday @ 7:00pm
-Friday @ 6:30pm
-Saturday @ 10:00am
-Sunday, Rest Day

Sunday 4/3/11 @ 12:00pm

Men's Open Competition Workout:

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups 
15 Box jumps (24")


Women's Open Competition Workout:


Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups 
15 Box jumps (20")


Compare times to other Crossfitters at http://games.crossfit.com/. Also you can watch video movement standards so your score is valid.


Have Fun!

WODER of the Month!

Congratulation to Ted Parson!

Saturday 4/2/11 Rest Day

If you have not been doing well on paleo habits or have not done it at all. It is not to late to make a better effort to improve. Keep striving to be the best.

Have Fun!