12/12: WOD

Written by josequan. Posted in Fitness

Simple Ginger Carrot Soup

Looking for a good simple paleo soup recipe. Check out the link for some simpple ginger carrot soup courtesy of paleomg. Simple Ginger Carrot Soup.

 

WARM UP

2 X 200 M run

Then…

3 Rounds not for time:
6 Mountain climbers
8 Pass throughs

 

WOD

8 Rounds for time:
12 Walls balls
12 Kb swings

 

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max effort lower

Box Squat
14″ Box
*This should be done with a safety squat bar (SSB) but we do not have one yet so we will use a regular bar. BE SAFE*

Goodmornings
4 sets X 6 reps

GHR
5 sets X 6 reps
*This should be done with weight but we do not have GHD’s so please just use your body weight like we’ve been doing*

Weighted Situps
3 sets X 20 reps
*Athletes choose weight*

Endurance

Run
5 X 400 M
1:30 Rest

Row
4 X 500 M
1:30 Rest

Swim
3 X 500 M
2 Minutes Rest

12/11: WOD

Written by josequan. Posted in Fitness

The Champ

 

WARM UP

400 M run

Then…

3 Rounds not for time:
4 Slow air squats
5 broad jumps

 

WOD

9 Minute AMRAP:

5 Front squats (165 #/ 115#)
5 Push Jerks (165 #/ 115#)
35 Double unders (105 Singles)

 

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort Bench
1 Board press with chains

Grenade chain tricep extensions
4 sets X 8 – 12 reps

3 Supersets of:

5 Plyo pushups
10 tricep extensions
15 reverse band tricep pressdowns

Endurance

Run
10 X 100 M Sprints
1 minute rest between sets

Row
10 X 100 M Sprints
1 minute rest between sets

Swim
6 X 100 M Sprints
1 minute rest between sets

12/10: 1 Year Anniversary!!! / X-mas party!!!

Written by josequan. Posted in Fitness

ATTENTION!!!! WE WILL BE HAVING A 1 YEAR ANNIVERSARY/ CHRISTMAS PARTY THIS COMING SATURDAY

DATE: DECEMBER 15TH…DECEMBER 15TH…DECEMBER 15TH

TIME: 10:00AM…10:00AM…10:00AM

PLACE: GARDINIA/ SANDY BEACH HOMES

MENU: BYB (BRING YOUR BEER/ BRING YOUR BEEF/ BRING YOUR BACON) & POTLOCK

DO NOT FORGET OR MAKE UP ANY TIMES/DATES BECAUSE I KNOW SOME OF YOU GUYS TEND TO DO THAT. WE WILL BE RUNNING A WOD RIGHT AT 10 SO PLEASE SHOW UP AND LETS GET A LITTLE EXERCISE IN BEFORE THE FUN STARTS.

 

 

Here is a great blog post about the dangers of diet sodas. Diet soda lovers beware. Enjoy: Mmm…may I have some poison with that?

 

 

WARM UP

3 Rounds not for time:

8 Spidermans

8 Pass throughs

 

WOD

4 Rounds for time:

200 Meter medicine ball run (20 #/ 14 #)
15 Sit ups
15 Push Ups
 

 

12/8: WOD

Written by josequan. Posted in Fitness

WARM UP

400 M Run
Then…
Partner Up:

10 Junk yard dogs/ Over unders (5 Each person, 10 Total)
20 Sit Ups (Crossed Legs together)
10 Slow air squats

WOD

In teams of 2 Complete

7 Rounds for Time:

22  Hand release pushups, While partner holds the top of the Pull-up position
122 Double unders/ singles, While partner holds the plank position
22 OHS (95 #/75 #), While partner holds the bottom of the squat

* Share the Load. Those numbers are the total amount of reps you and your partner must perform. It is not 22 one partner and 22 the other partner.

 

12/6: WOD

Written by josequan. Posted in Fitness

WARM UP

4 X 100 M Run, 30 second rest between sets.

Then…

3 Rounds not for time:
9 Strict sit ups
6 KB deadlifts
3 inch worm push ups

WOD

12 Min AMRAP:

9 Burpees
6 KB Swings (70 #/ 53 #)
3 Deadlifts (255 #/ 175 #)

 

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Olympic

Snatch
70% x 2
75% x 2
80% x 1
85% x 1
90% x 1 x 3

Endurance
600 M run
3 Minutes rest
3 X

600 M row
3 Minute rest
3 X

1400 M swim
For Time

12/5: WOD

Written by josequan. Posted in Fitness

Matt Hathcock

WARM UP

400 M run
Then…
8 Walking Lunges
6 Broad Jumps

WOD

For 20 Minutes:
Even Minutes – 3 Front Squats (Heavy As Possible)
Odd Minutes – 3 Push Jerks (Heavy As Possible)

 

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside
Max Effort Lower
Max Effort Chain Arched (Flat) Back GoodMorning
Find your 2-3 Rep Max

Accessory Work
True GHRs
3 Sets X 10 Reps

Banded GoodMornings
1 Set X 100 Reps
* Alternate Arched and Round Back

Endurance
50 M Sprint
Walk to start to rest
10 X

150 M Row
30 Second rest
8 X

100 M Swim
1 Minute rest
6 X

 

 

12/4: WOD

Written by josequan. Posted in Fitness

WARM UP

3 Rounds not for time:
200 M Run
7 Slow Air Squats

WOD

21-15-9
Power Snatch (95/65)
Toes 2 Bar

 

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside
Dynamic Effort Bench
9 sets X 3 reps
55% + bands

Plyo push ups
5 sets X 7 reps

Accessory Work
Standing triceps extensions
3 sets X 25 reps

Band triceps press down
1 set X 100 reps

Endurance
200 M Run
1:30 Rest
6 X

Row
250 M Row
1:30 Rest
6 X

Swim
800 M
For Time

12/3: PM CLASS SCHEDULE CHANGES!!!!

Written by josequan. Posted in Fitness

ATTENTION!!!!! PM class schedules will be changing!!!! From this day on the PM class schedule will be:

Monday – Friday
5:15 PM
6:15 PM
7: 15 PM

Remember this gives you a 15 minute window to make it to class on time if you get out at 5 PM from work. Come dressed and ready to start because we will start on time. Every minute you are late is a 2 burpee penalty ( 2 minutes = 4 burpees ). SO, DON’T BE LATE!

 

WARM UP

6 X 100 M Run

WOD

3 Rounds for time:

40 Squats
30 Sit ups
20 Push ups
10 Pull ups
*1 minute rest between rounds*

12/1: WOD

Written by josequan. Posted in Fitness

WARM UP

3 X 200 m Run, rest 30 seconds between sets

Then…

3 Rounds not for time:

4 inch worm pushups

8 broad jumps

 

WOD

With a partner complete the following for time:

50 over unders (junk yard dog style)

100 meter leap frog (If you can’t leap frog over your partner Broad jump)

50 twenty meter shuttle sprints (10 meters there and back)

100 meter Bear crawl (50 meters/ partner. divided any way you like)