10/30/2009
10/29/2009
WOD: 29 Oct 09
A-lot-a-tabata
8 rounds, 20 sec of work, 10 sec of rest for each:
- Knees to elbows
- row (counted calories)
- push ups
- seated press
- burpees
recommended weight:
Men: 45 lbs (unweighted bar)
women: 30 lbs( unweighted bar)
10/28/2009
WOD: 28Oct 09
TOMMY V-- For Time:
- 21 Thurster, 115lbs
- 12 rope ascents, 15'
- 15 Thruster, 115 lbs
- 9 rope ascents, 15'
- 9 Thrusters, 115 lbs
- 6 rope ascents, 15'
All workouts will be modified to your level !!!!
10/27/2009
WOD: 27 Oct 09
FIGHT GONE BAD : 3 to 5 rounds for Reps(Calories on rower);
- 20lbs wall-ball, 8' target
- 75 lbs sumo-deadlift high pull
- 20" box jump
- 75 lbs push-press
- Row
One five minute round is comprised of one minute at each station. One minute of rest is allowed between exercises or rounds. Each round is scored by the sum total of reps.
10/26/2009
10/24/2009
10/21/2009
WOD:22 Oct 09
CINDY: Complete As Many Rounds As You Can in 20 Minutes:
-- 5 Pull-ups
-- 10 Push-ups
-- 15 Squats
White Fish with Macadamia Salsa (www.PaleoCookbook.com)
Ingredients
2 white fish fillets
¼ cup macadamias, halved
½ cup chopped tomatoes
1 avocado, peeled, seeded and diced
3tbs coriander, chopped
3tbs parsley, chopped
Olive oil
Instructions
Pre-heat grill to medium heat.
Place fish on grill and cook for 3-4minutes or until cooked.
To make the salsa, place macadamias, tomatoes, avocado, coriander and parsley in a mixing bowl, combine well. Add olive oil to coat.
Place fish and salsa on a plate to serve.
The Paleo Cookbooks contain 120 recipes each! All which are gluten-
free, dairy-free and preservative-free. Every recipe within the Paleo
Cookbooks includes a full color photo so you can see what the meal
looks like and how to best present it. www.PaleoCookbook.com
10/20/2009
10/19/2009
CONGRATS Daniel M.
Daniel completed his 5K today without stopping. Time: 29:24
Great improvement from you last run
WAY TO GO!!!!
Keep up the good work
10/17/2009
10/14/2009
10/13/2009
10/12/2009
WOD : 12Oct09
Runs/Cleans/Pull-ups
For time:
-- 200m run
-- 1 full clean
-- 10 pull-ups
-- 200m run
-- 2 full clean
-- 9 pull-up
-- 200m run
-- 3 full clean
-- 8 pull-ups
--200m run
-- 4 full cleans
-- 7 pull-up
-- 200m run
-- 5 full clean
-- 6 pull-up
-- 200m run
--6 full clean
--5 pull-ups
-- 200m run
--7 full clean
--4 pull-ups
-- 200m run
--8 full clean
--3 pull-ups
--200m run
-- 9 full clean
-- 2 pull-ups
--200m run
--10 full cleans
- 1 pull up
Recommended weight:
Men: 135 Lbs
women: 85 Lbs
10/10/2009
10/06/2009
Workout time for 7 Oct 09
Just a reminder that we will be closing early tomorrow our last class will be at 5:00 pm. Please come early if you would like to workout. Call if you have any questions or concerns
210-566-0734
210-896-5938
WOD: 6 Oct 09 Tabata Something Else
8 rounds of 20 second work & 10 second rest
- push-up
- sit-up
- squats
- boxing
10/03/2009
Subscribe to:
Posts (Atom)