School of Health, Fitness and Nutrition
Personal Training - Tempe and Phoenix
By djbbiz on
4/29/2010 8:04 AM
THURSDAY 100422 Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips Rob Orlando 405lbs/5:57, Jason Khalipa 335lbs/11:49, Miranda Oldroyd 195lbs/17:42. Post load and time to comments. 
Enlarge image In the snatch and clean, there is a counterproductive tendency, particularly among strong athletes, to pull the barbell up with the arms instead of relying on the force of the much more powerful hips.
"Running a (One Car) Garage Gym" with Joe Venuti by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
The Men's CrossFit Football Total at the BC Sectionals - video [wmv] [mov]
Rob Orlando 405lbs on today's WOD - video [wmv] [mov]
From the Vault: Ring Dip Standards video [wmv] [mov]
"What do we live for, if it is not to make life less difficult for each other?"
- George Eliot Posted by lauren at 5:00 PM | Comments (414)
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By djbbiz on
4/28/2010 8:02 AM
TUESDAY 100420 Clean one rep every minute on the minute for 15 minutes. Tommy Hackenbruck 335/275lbs, Ben Crook 305/275lbs, Miranda Oldroyd 185/165lbs, Taz Venter 165/145lbs. Post the highest and lowest loads to comments. 
Enlarge image Taz Venter, CrossFit New Zealand, 2010 CrossFit Games Northern California Sectionals.
"Data Driven" by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Miranda, Tommy and Ben doing today's WOD - video [wmv] [mov]
Highlights from Day 2 of the Northern California Sectionals - video [wmv] [mov]
"Vacillating people seldom succeed. They seldom win the solid respect of their fellows. Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
- L.G. Elliott Posted by lauren at 5:00 PM | Comments (408)
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By djbbiz on
4/27/2010 8:28 AM
MONDAY 100419 3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions Post time to comments. Compare to 070516. 
Carl, CrossFitter, Trainer, all around good guy... and now married!
"Constantly Varied Programming" with Dave Castro, a CrossFit Journal preview video [wmv] [mov]
Candice Ruiz prepares for the South Central Regionals - video [wmv] [mov]
"Parallette Shoot-through" with Jeff Tucker - video [wmv] [mov]
From the Vault: Annie Sakamoto 9:38 on today's WOD - video [wmv] [mov] Posted by lauren at 5:00 PM | Comments (479)
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By djbbiz on
4/26/2010 12:00 AM
SUNDAY 100418 Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups Chris Spealler 19 rounds, Russell Berger 18 rounds, Pat Barber 11 rounds. Post rounds and fractions of rounds completed to comments. 
Enlarge image Adam Winch, CrossFit Red
"Max Effort Clean and Jerk:" Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]
"The Magnificent Seven" from OutlawCrossFit - video [wmv] [mov]
Rob Orlando does the Bear with 200lbs - video [wmv] [mov]
"Children have never been very good at listening to their elders, but they have never failed to imitate them."
- James Baldwin Posted by lauren at 5:00 PM | Comments (253)
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By djbbiz on
4/23/2010 11:32 AM
Four rounds for time of:
Row 500 meters
Rest 3 minutes David Lipson 1:19.1, 1:23.7, 1:24.3, 1:23.5.
Tommy Hackenbruck 1:29, 1:29, 1:36, 1:36
Ben Crook 1:24, 1:26, 1:32, 1:40
Rob Orlando 1:27, 1:32, 1:34, 1:41
Tanya Wagner 1:41.1, 1:44.9, 1:48.7, 1:47.7
Post times to comments. 
Enlarge image Little Miss Mathes, Age 8
"A Violent Agreement" Part 3 with Greg Glassman, Dr. Nicolas Romanov, and Louie Simmons, a CrossFit Journal preview video [wmv] [mov]
Workout 'B' from the NorCal Sectionals - video [wmv] [mov]
"For my part, I rather distrust men or concerns that rise up with the speed of rockets. Sudden rises are sometimes followed by equally sudden falls. I have most faith in the individual or enterprise that advances step by step. A mushroom can spring up in a day; an oak takes 50 years or more to reach maturity. Mushrooms don't last; oaks do. The real cause for an enormous number of business failures is premature over-expansion, attempting to gallop before learning to creep. Sudden successes often invite sudden reverses."
- B.C. Forbes Posted by lauren at 5:00 PM | Comments (396)
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By djbbiz on
4/22/2010 10:01 AM
THURSDAY 100415 "McGhee" Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments. 
Enlarge image Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
"McGhee" by CrossFit Again Faster - video [wmv] [mov] Posted by lauren at 5:00 PM | Comments (564)
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By djbbiz on
4/21/2010 12:00 AM
WEDNESDAY 100414 For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders Pat Barber 17:31, Rob Orlando 19:34, Laurie Galassi 22:12 (scaled ~68%). Post time to comments. Compare to 091108. 
Enlarge image In the barbell clean (and snatch), completion of the pull or full extension occurs ideally with knees and hips completely open, arms long, and the shoulders behind the bar.
"HQ Trainer Box-Squat Session" with Louie Simmons, a CrossFit Journalpreview video [wmv] [mov]
South Beach Workout from FilFest 2010 - video [wmv] [mov]
Laurie Galassi from CrossFit Santa Cruz - 22:12 on today's WOD - video [wmv] [mov]
"Our delight in any particular study, art or science rises in proportion to the application which we bestow upon it. Thus, what was at first an exercise becomes at length an entertainment."
- Joseph Addison Posted by lauren at 5:00 PM | Comments (472)
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By djbbiz on
4/20/2010 9:20 AM
MONDAY 100412 Snatch balance 1-1-1-1-1-1-1 Spencer Hendel 285lbs, Chris Spealler 245lbs, Eric O'Connor 235lbs, Andy Hendel 185lbs, Tanya Wagner 125lbs. Post loads to comments. 
Enlarge image CrossFit Level 1 Seminars: CrossFit Bogota, Yosemite, CA, Fort Bliss, TX, CrossFit Montclair, CrossFit Park City, Rainier CrossFit, Fort Leonard Wood, MO.
"A Day in the Life of a Starr" with Kelly Starrett, a CrossFit Journalpreview video [wmv] [mov]
Spencer and Andy Hendel - Heavy snatch balances - video [wmv] [mov]
Speal v Eric - Heavy snatch balances - video [wmv] [mov]
Tanya Wagner - 125lb snatch balance - video [wmv] [mov]
From the Vault - Brendan Gilliam 1RM Snatch Balance - video [wmv] [mov]
CrossFit Thunder helps raise money for the families of the West Virginia mine disaster.
"One who fears failure limits his activities. Failure is only the opportunity more intelligently to begin again."
- Henry Ford Posted by lauren at 5:00 PM | Comments (246)
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By djbbiz on
4/19/2010 9:19 AM
SUNDAY 100411 "Erin" Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups Post time to comments. Compare to 090601. 
Enlarge image Tina Angelotti, West Olympic CrossFit.
"Biathlon Basics" by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
"Khalipisms" - video [wmv] [mov]
The Ross Sisters - Solid Potato Salad Posted by lauren at 5:00 PM | Comments (332)
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By djbbiz on
4/16/2010 9:18 AM
SATURDAY 100410 Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards Chris Spealler 8:32, Travis Weaver 11:58, Rob Orlando 12:53, Nadia Shatila 12:55 (95lbs). Post time to comments. 
Enlarge image Randall Saulsbury, Maui, Hawaii.
"Tuning a High School Champion" with Brian Mackenzie, a CrossFit Journal preview video [wmv] [mov]
Hotel Workout, on the road with Jordan Gravatt - video [wmv] [mov]
Chris Spealler - 8:32 on today's WOD - video [wmv] [mov]
Rob Orlando - 12:53 on today's WOD - video [wmv] [mov]
Nadia Shatila - 12:55 on today's WOD (95lbs) - video [wmv] [mov]
"There is no such thing as a self-made man. We are made up of thousands of others. Every one who has ever done a kind deed for us, or spoken one word of encouragement to us, has entered into the make-up of our character and of our thoughts, as well as our success."
- George Matthew Adams Posted by lauren at 5:00 PM | Comments (307)
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Tempe Personal Training
Phoenix Personal Training
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