4/4/06 WOD

Kristie and Stacey finished strong with Suicides outside tonight!

30 seconds each for 3 Rounds

1. Pullup and Box Jump
2. Deadlift with KB High Pull and Full Situp
3. Push Press (27lb or 50 lb) and Knee to Chins

3 Rounds - 1 Partner performs 10 Full Burpee with Pushup - other Partner does Plank until they are done with all 10 Burpees

0.5 Mile Loop Jog
Suicide Run - 6 cones over 80 yards

4/3/05 Day Off

" With a positive attitude, thoughts are toward trying again. Therefore, failure does not exist."

4/2/05 WOD

Sunday morning after a hard workout

WU - Jog 0.5 Mile and Ladder Drills

DB Cleans & KB 2 Arm Swings - 21,18,15,12,9

3 Rounds

DB or KB 1 Arm Snatch - 5X Each Arm

DB or KB Turkish Get-Up - 5X Each Arm

20 Sec Work 10 Sec Rest - 3 Rounds

Staggered Squat Switch

Reverse Lunge with Med Ball Twist

High Step with Knee Ups

Alternating Split Jumps

4/1/05 WOD

This morning Tom and Kevin got put through a fun little challenge...

Complete as many rounds in 10 minutes

5 Pullups
10 Goblet Squats (30lb)
10 KB Swings with each Hand (20lb)
40 Russian Twists (8lb ball)

Each of them finished with 4.75!

Ring Row & Close Grip Pushup Ladder
5,6,7...10 of Each

4 Rounds
Wall Ball 10x
Dip Knee Tucks (Holding the top of the dip position pull the knees to chest)

3/29/05 WOD

First day outside for the Night Group!

2 Laps - 0.5 miles
Track & Field WU

4 Station Circuit - 15 minutes

10 Burpees - Run 50 yards
20 Pushups - Run 50 yards
20 Full Situps - Run 50 yards
10 180 Degree Squat Jumps - Run 50 yards

Team Pete & Stacey edged out Team Kristie & Moyo by 1/4 point!

3/28/05 WOD

"If we don't change, we don't grow. If we don't grow, we are not really living. Growth demands a temporary surrender of security." – Gail Sheehy

60 seconds each - 3 Rounds

1. Ring Row
2. Deadlift with KB High Pull (30lb)
3. Pushup
4. Thruster (10lb or 15lb)
5. Knee to Chin
6. Rest 60 seconds

*1 Point awarded for each rep

Results -
Jeff Round 1:172, Round 2:120, Round 3:109,Total:401
Kristie Round 1:145, Round 2:134, Round 3:129, Total:408
Stacey Round 1:152, Round 2:139, Round 3:128, Total:419
Andy Round 1:202, Round 2:190, Round 3:166, Total:558
Rebecca Round 1:140, Round 2:133, Round 3:120, Total:393

3/27/05 WOD

REST DAY
Kevin came in for a solo Sunday workout and finished the challenge in 37:50...but reported of being "crippled" today at work

3/26/05 WOD

"There will come a point in the race, when you alone will need to decide. You will need to make a choice. Do you really want it? You will need to decide."
- Rolf Arands

"Burpee Hell" - Holding a pair of DB's, Sprawl out, Perform a Close Grip Pushup, jump to your feet, Clean the DBs and immediately Pushpress them. Put the DBs down and perform 1 Pullup. - That is 1 rep.

Continue with this sequence as follows: 1 Burpee + 1 Pullup, 2 Burpees + 2 Pullups...continue all the way to 6.

Form Work with Kettlebell Highpull and Snatch

Partner Up*As many rounds as you can get in 5 minutes, Completing both exercises = 1 round

1. 50lb Bar (or 27lb Bar) Push Press (10) and Ring Rows (10)

2. Kettlebell Swings (10) and Squat (10)

3. Situp (20) and Bench Jump (10)

4. Kettlebell 1 Arm High-pull (5 Each) and Chin to knees (20)

*Optional 5. Burpee (10) and Pushup (10)

3/25/06 WOD

3 Rounds of 20 each *KB = Kettlebell

1. 2 Hand Swings
2. Deadlift
3. Deadlift with High Pull
4. Zurcher Squat

3 Rounds of 5 Reps

1. 1 Hand KB High Pull
2. 1 Hand KB Snatch
3. 1 Hand Military Press

3/23/06 WOD

"Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed."
- George Washington

Compete All 10 Exercises for 50 Reps each - in any order for time!

1. Burpee (no pushup)
2. Ring Row
3. Pushup
4. Squat
5. Box Jump
6. Walking Lunge (50 steps)
7. Full Sit Up
8. Russian Twist w/Med Ball (50 each side)
9. Push Press (50lb or 27lb)
10. 1 Mile Run

Kristie 32:25, Pete 37:18, Stacey 45:28, Joe 47:22, Ahmad 34:00, Mike 37:27, Rebecca 39:59, Andy 31:18, Jeff 42:52

3/22/06 WOD

"If I have the belief I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning" - Gandhi

20 secs Work - 20 sec Rest x6 - 60 sec Break after all 6 Sets!
1. Pullup
2. Squat
3. Pushup
4. Knee to Chin

Work on Technique
DB Cleans - 5 sets of 5 reps

30 secs Work - 30 secs Rest x5
Treadmill Hill Sprints - 15% Incline, 6.5 mph

3/20/06 WOD

Got back from the first Underground Strength Coach Seminar in New Jersey this weekend. Picked up a bunch of crazy exercises and creative ways to do traditional lifts from Jed and Smitty from the Diesel Crew. And thanks to Jason at Crossfit Philly for showing us some cool stuff with the Kettlebells! Especially thanks to Zach from Underground Strength Coach for putting it all together and getting it rolling!

3/17/06 - No workouts this weekend

No workouts this weekend - take some time to rest and relax. Class will resume Tuesday night @ 6:00

Best of luck to my longtime client and friend Peter Greenleaf who sadly his last workout with me today. Peter is off to Russia but as you can see at least all of his training paid off and allowed him to lift massive amounts of weight with just his pinkie!

Best of Luck! - Andy

3/15/06 WOD

30 Sec Each - 3 Rounds
Jumpin Jack - Ankling - Side to Side Hops - Front and Back Jacks - Twists - Side Squat Walk

30 Sec Each - 3 Rounds
Med Ball Full Chop - Band Row - Med Ball Shovel Chop - Back Ext on Fit Ball - Spideman Switch

30 Sec of Work Each Rest 60 sec after all 6 are completed - 3 Rounds
1. Jump Rope
2. Pullups
3. Roman Chair Knee Ups
4. DB Thrusters
5. DB Swings
6. Tuck Jumps

30 Sec Each - 3 Rounds
1. Plank
2. Side Plank
3. Plank
4. Side Plank
5. Plank
6. Superman Hold

3/14/06 WOD

5 minute jog

Hold each stretch for a full 60 seconds
Samson - Spiderman - Frog - Sprinter Stretch - Frankenstein

20 seconds Work - 10 seconds of Rest 3 Rounds!

Walking Pushup Plank
Band Flys
Med Ball Pushup Switch
Fit Ball Pushup

20 seconds Work - 10 seconds of Rest 3 Rounds!

Prisoner Squat
Forward Lunge and Med Ball Rotate
180 Degree Squat Jumps with Med Ball
Bench Jumps

20 seconds Work - 10 seconds of Rest 3 Rounds!

Plank
Fit Ball Crunch
Full Extension Med Ball Crunch
Med Ball Full Situp Throw

Increase 0.5 mph on Treadmill every 60 seconds for 5 minutes - Decrease for 5 minutes - Total Time 10 minutes

3/13/06 WOD

"Shelley"

Complete as many rounds as possible in 10 minutes!
Burpee - 10x
Squat - 10x
Forward Lunge - 20x
Jump Rope - 60x
Score - 2 points

Complete as many rounds as possible in 10 minutes!

Pushups - 10x
Inverted Row on Smith Machine - 10x
Crunch - 20x
Jumping Jack - 40x

Score - 3 points

"Jennifer Dott"

Complete as many rounds as possible in 10 minutes!

Pushup Modified - 10x
Squat (touch bench) - 10x
Forward Lunge - 20x
Jumping Jacks - 30x

Score - 4 points

Complete as many rounds as possible in 10 minutes!

Thruster (7.5lbs) - 10x
Band Row (blue) - 20x
DB Deadlift (25lb) - 10x
Crunch - 20x

Score - 3.5

3/12/06 WOD

Sunday morning workout!
Lite jog 5 minutes
Track & Field WU - high knees, butt kicks, high knee to butt kick, skips for height, skip for distance, lateral shuffle, carioca

Functional Stretches - Samson, Lunge N Hammy, Inchworm

ROUND 1 - Complete as many rounds as possible in 10 minutes!
10 Burpees (no pushup)
15 Prisoner Squat
20 Mountain Climber
.15 mile Jog

Results: Mike - 3.25, Kristie - 3.5, Stacey - 2.75, Jamie - 3.0, Sally - 3.25

ROUND 2 - Complete as many rounds as possible in 10 minutes!
10 Pushup (5 on 1 leg, 5 on the other leg)
15 Bench Dips
20 Jump Lunge Switches
50 Jump Rope

Results: Mike - 5.5, Kristie - 5.5, Stacey - 4.5, Jamie - 3.75, Sally - 5.25

ROUND 3 - Complete as many rounds as possible in 10 minutes!
10 Divebomb Pushups
15 DB Pushpress
20 Crunches
40 Jumping Jacks

Results: Mike - 4, Kristie - 4, Stacey - 4, Jamie - 3.25 *Great Effort by everbody on these!

Core Work - 30 sec each - 2 Rounds
Plank
Side Plank
Side Plank

3/10/06 WOD

Back from Jamaica!!! Got some well needed relaxation but now it's time to get back to work!

Last night's class and this morning's session had great energy and enthusiasm let's keep it up now that spring is right around the corner!

W.U.
5 minute lite jog
Track & Field W.U. - high knees, butt kicks, side shuffle, walking lunge
Stretches - Iron Cross, Scorpion, Spiderman, Lunge N Hammy

30 sec each 3x
"String the Bow"
Full Med Ball Chop

5 rounds
Ground N Sky Squats 5 reps each hand
1 Leg Pushups 5 reps each leg

Sprawl Ball 20x*I'll try to add a video of it this weekend

Turkish Get-Up - 5x each hand

2 Rounds - 30 sec each
Roman Chair Knee Ups
Plank
Ab Mat Full Crunch
Russian Twist

3/1/06 - Off to Vacation!

Off to vacation I'll be back for a Thursday night workout!

2/28/06 WOD

WU
Jumprope - Side to Side Jumps - Front and Back Jumps 30 x3
High Knees - Butt Kicks - Side Shuffles

Partner Up
Sprawl Ball x20
Pushup with Ball Throw x20
Full Situp with Ball Throw x20

Test
Full Tabata Squat

15 Minutes as many rounds as possible
5 Chinups
10 Pushups
10 Ball Pushpress

Conditioning
Treadmill 15% Grade, Jogging Speed
30 Sprint 30 Rest x5