7/1/08

Warm up

100 jump ropes
10 double unders
15 squats
10 push ups
5 v-ups

WOD
50 Burpees
45 Squats
40 Pushups
35 Weighted Decline Sit-ups (25#)
30 Weighted Walking Lunges (Barbell)
25 Handstand Pushups
20 Box Jumps
15 Dead Hang Pullups

6/30/08

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Burpee
Russian KB Swing
Pushup
KB Double Tap Hand-to-Hand Swing

6/29/08

Thrusters x 20
50 Double Unders
Thrusters x 16
40 Double Unders
Thrusters x 14
30 Double Unders
Thrusters x 12
20 Double Unders
Thrusters x 10
10 Double Unders
Thrusters x 8

Time: approx. 19 minutes

* These are two of my least favorite exercise

6/28/08

600m run
12 KB Snatches (R)
24 pushups
12 KB Snatches (L)
24 American KB Swings
12 KB C & J (R)
24 situps
12 KB C & J (L)
24 KB Figure 8 Upper Cut
600m run


Success is not final, failure is not fatal: it is the courage to continue that counts.”
Winston Churchill

6/27/08

Feng's Birthday Bonanza

3 rounds of 22 reps each:
Burpees
Jumping Squats
V-Ups
American KB Swings
Jumping Lunges
Pushups
Flutter Kicks
Mountain Climbers
Double Unders
Run 400m


"plans without actions are merely dreams" author unkown (quote sent by Sharon S.)

6/26/08

WOD
50 situps
50 double unders
50 situps
50 walking lunges
50 situps
50 burpees
50 situps

Dead Hang Pullups 5 x 3

Harvey Mackay: Ideas without action are worthless.

6/25/08

21-15-9
Clean (65#)
V-ups
Front Squats (65#)

Handstand Pushups 3 x 7

Dr. Wayne W. Dyer: You have a very powerful mind that can make anything happen as long as you keep yourself centered.

6/24/08

10-20-30-20-10
Pushups
Back Extensions
Box Jumps
Weighted Decline Sit-ups (25#)
Double Unders

Dead Hang Pullups 5 x 3

WOD
1 Mile Run
21-18-15-12-9-6-3 reps of:
American KB Swing
Pushup
Double Under

6/23/08

10-9-8-7-6-5-4-3-2-1

Clean (65#)
Double Unders
SDLHP (65#)
Box Jumps
Weighted Sit-ups (25#)

Handstand Pushups 3 x 5

Our greatest battles are that with our own minds.
Jameson Frank

6/22/08

Warm-up
1 mile run
3 rounds
100 jump ropes
15 squats
10 pushups
5 v-ups

WOD
Tabata 20:10
KB Hand2Hand Swing
Mountain Climbers
KB Cleans
Jumping Squats
KB Snatches (alternate R/L)
Double Unders/High Knees
Pushups
Hurdle Jumps

Tony Dorsett: To succeed... you need to find something to hold on to, something to motivate you, something to inspire you.

6/21/08

Saturday Morning @ the Park

Warm-up
1 mile run
3 rounds
Lunge Step (width of basketball court)
10 squats
Broad Jumps
10 pushups
Traveling Burpees
10 V-ups

WOD
400m Run
50 American KB Swings
400m Run
50 Pushups
400m Run
50 Sit-ups/V-ups/Roll-outs
400m Run
50 Squats
400m Run

Maxwell Maltz: We are built to conquer environment, solve problems, achieve goals, and we find no real satisfaction or happiness in life without obstacles to conquer and goals to achieve.

6/20/08

Feng's Fabulous Friday

20-15-10-5

Burpees
Jumping Lunges
American KB Swings
Pushups
Russian KB Swings
Double Unders
V-ups

Ralph Waldo Emerson: We aim above the mark to hit the mark.

6/19/08

10 Box jumps
10 Deadlifts (55#)
10 Box jumps
10 Thrusters (55#)
10 Box jumps
10 Front Squats (55#)
10 Box jumps
10 Push Presses (55#)

2 rounds (Feng would have made us do 3)

Willam Faulkner: Do not bother just to be better than your contemporaries or predecessors. Try to be better than yourself.

6/18/08

Hump Day WOD

9-15-21-15-9

Overhead Squat (45#)
Weighted Lunge Steps (45#)
Push-ups

Handstand push-ups 3 x 7

Emily Dickinson: We turn not older with years but newer every day.

6/16/08

Morning

5 Deadlifts
5 Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

55#

AMRAP: 20 Minutes

Evening

600m Run
100 KB Swings
600m Run
75 KB Swings
600m Run
50 KB Swings
600m Run
25 KB Swings
600m Run

Earl Nightingale: Our attitude toward life determines life's attitude towards us.

6/15/08

3 Rounds

600m Run
50 Air Squats

Les Brown: Life takes on meaning when you become motivated, set goals and charge after them in an unstoppable manner.

6/14/08

WOD

Tabata 20:10 x 8

Jumping Squats
Power Wheel Roll outs
KB Clean
Push Press 55#
Lunge steps
American Swings
High Knee Jump Rope
Thruster 55#

Complete 8 rounds at each station

The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor Vincent Lombardi

6/13/08

20-15-10-5

KB American Swing
Pushups
KB Goblet Squats
Burpees
Power Wheel Rollouts
Overhead Lunge Steps w/55#

600M run between rounds

Thanks Carla for joining me this morning.

"The greatest gift you can give someone is time" Unknown