School of Health, Fitness and Nutrition
Personal Training - Tempe and Phoenix
By djbbiz on
3/30/2010 5:48 AM
Tuesday 100323 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up Grunt School Day 2 Mechanics: * kettlebell swing
* knees-to-chest / knees-to-elbows
* jumping pullups Grunt School WOD 3 rounds for time, * 200 m run
* 15 kb swings
* 10 knees-to-chelbows Post time to comments. 
Enlarge image Even with heavy thrusters, the hips can generate so much momentum on the barbell that the press becomes a follow-through movement.
"A Violent Agreement" Part 1 with Greg Glassman, Dr. Nicolas Romanov, and Louie Simmons, a CrossFit Journal preview video [wmv] [mov]
"The Triplet" from the 2010 CrossFit Games Carolina Sectionals - video [wmv] [mov]
EOD Technician Owen Duff (who trains at CrossFit Spokane) broke the Bombsuit Mile world record, finishing in 9:22, as a fundraiser for the EOD Warrior Foundation - video [wmv] [mov]
"Nothing will ever be attempted, if all possible objections must first be overcome."
- Samuel Johnson Posted by lauren at 5:00 PM | Comments (473)
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By djbbiz on
3/29/2010 12:00 AM
Monday 100322 Three rounds for time of:275 pound Deadlift, 10 reps50 Double-unders Post time to comments. 
Gabe
"Speal v. Khalipa" a CrossFit Journal preview video [wmv] [mov] Workout 2 Highlights...
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By djbbiz on
3/25/2010 12:00 AM
SUNDAY 100321 For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps These are one-arm squat snatches, alternating arms. Post time to comments. 
Read "The (Political) Science of Salt" by Gary Taubes, The National Association of Science Writers.
Push Press Basics in Spanish with Maggie Dabe by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Women's Highlights from the 2010 CrossFit Games Florida Sectionals by CrossFit Again Faster - video [wmv] [mov]
Fort Hood TV covers the Lumberjack 20 Fundraiser - video [wmv] [mov]
"People of character do the right thing even if no one else is, not because they think it will change the world, but because they refuse to be changed by the world."
- Michael Josephson Posted by lauren at 5:00 PM | Comments (354)
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By djbbiz on
3/24/2010 12:00 AM
FRIDAY 100319 With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able. Use as many sets in any order each minute as needed. Post number of minutes successfully completed for each exercise to comments. Their sum is your score. 
Enlarge image Securely locking the rope with your feet makes climbing more efficient.
"Relationship Business:" At the Chalkboard with Greg Glassman, aCrossFit Journal preview video [wmv] [mov]
Day 1 Highlights from the 2010 CrossFit Games Hawaii Sectionals - video [wmv] [mov]
The Canadian Army's Combat Fitness Program is based on CrossFit.
Owen and Ben Franks from the New Zealand All Blacks and their father Ken get some great press for their new affiliate, CrossFit Canterbury. Posted by lauren at 5:00 PM | Comments (324)
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By djbbiz on
3/23/2010 10:50 AM
THURSDAY 100318 Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 091120. 
Adam
"Rebuilding Khalipa" Part 3 with Kelly Starrett, a CrossFit Journalpreview video [wmv] [mov]
Day 1 Highlights from the 2010 CrossFit Games SoCal Sectionals - video [wmv] [mov]
Rob Orlando wins the Viking Fest Strongman Competition (Under 200lbs division at a body weight of 195lbs) - video [wmv] [mov] Posted by lauren at 5:00 PM | Comments (367)
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By djbbiz on
3/22/2010 8:20 AM
WEDNESDAY 100317 "Murph" Remember that the "Hero" WODS are a tribute to a fallen soldier. They are more of a test than a conditioning routine. As such it has been presented in an Rx'd as well as scaled versions below. For time: As Rx / Scaled Intermediate / Scaled Beginner
1 mile/800 m/400 m Run
100/50/25 Pull-ups
200/100/50 Push-ups
300/200/100 Squats
1 mile/800 m/400 m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Post time to comments. Compare to 090317. 
Enlarge image Isaiah Ybarra, CrossFit Cherry Point.
Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]
"Dead Man's Row" - Event 1 from the 2010 CrossFit Games Central and South Texas Sectional - video [wmv] [mov]
Russell Berger snatches 200lbs (at a body weight of 147lbs) - video [wmv] [mov]
"The courageous struggle for a noble cause is success in itself."
- John Wooden, legendary American basketball player and coach (b. 1910) Posted by lauren at 5:00 PM | Comments (588)
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By djbbiz on
3/19/2010 8:24 AM
MONDAY 100315 Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps Post rounds and fractions of rounds completed to comments. 
Confused about your nutrition and supplements? Ask about our Metabolic Blueprint program!
"The Triage Concept" with Pat Sherwood, a CrossFit Journal preview video [wmv] [mov]
The Sandbag Workout from the 2010 CrossFit Games Carolina Sectionals, by CrossFit Again Faster - video [wmv] [mov] Posted by lauren at 5:00 PM | Comments (388)
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By djbbiz on
3/18/2010 8:22 AM
SUNDAY 100314 Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments. Compare to 091019. 
Enlarge image John Haase, Okinawa, Japan.
Flinch and Self Consciousness with Tony Blauer, a CrossFit Journalpreview video [wmv] [mov]
Kyle Maynard at the 2010 CrossFit Games Georgia Sectionals byCrossFit Again Faster - video [wmv] [mov]
To be uncertain is to be uncomfortable, but to be certain is to be ridiculous.
- Chinese Proverb Posted by lauren at 5:00 PM | Comments (321)
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By djbbiz on
3/17/2010 10:16 AM
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball Post rounds and fractions of rounds completed to comments. Cash - Head Trainer/Principal at Arrowhead CrossFit
"The Art of Training:" At the Chalkboard with Greg Glassman, aCrossFit Journal preview video [wmv] [mov]
Josh Everett at the Arnold Classic - video [wmv] [mov] Posted by lauren at 5:00 PM | Comments (292)
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By djbbiz on
3/16/2010 8:11 AM
THURSDAY 100311 Three rounds for time of: 30 Double-unders/Box Jumps
25 L-pull-ups
50 pound dumbbell/kettlebell Squat clean, 20 reps Post time to comments. 
Patrick
"Rebuilding Khalipa" Part 2, The Squat with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]
Highlights from the 2010 CrossFit Games Ohio Sectionals within theArnold Classic - video [wmv] [mov]
"Some guys play with their heads. That's okay. You've got to be smart to be number one in any business. But more important, you've got to play with your heart--every fiber of your body. If you're lucky enough to find a guy with a lot of head and a lot of heart, he's never going to come off the field second."
- Vince Lombardi Posted by lauren at 5:00 PM | Comments (309)
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