Wednesday, October 31, 2012

Happy Halloween!!

15min AMRAP
10 Push Ups
31 Russian Swings
12 Burpees
400m Run

Rx: 35/53#
Score: 1rd = 53pts.

This one is just fun and to work off the candy you are going to steal from you kids candy they bring the next day...intensity is up to you! GAME ON!

Good Luck!

Monday, October 29, 2012

Swings, Cleans, SDHP, Push Ups

Tabata (8rds): American Swings

45sec on/15 sec off (1rd each)
Push Ups

Rx: 35/53#
Score: Total Reps Completed.

EVERY REP COUNTS! This is what needs to go through your head when you want to set that bell down. On the Tabata, enjoy your 10 sec rest, set the bell down to give your hands and shoulders a break. Cleans and SDHPs are all about hip power. Your arms are just the vehicles...the power is in your hips! USE THEM! Remember EVERY REP COUNTS! GAME ON!

Good Luck!

Thursday, October 25, 2012

Core + Running

Sit Ups
Russian Twist
200m Run

Rx: 35/53#
Score: Time of completion. 7min Cut off

This one is all about efficiency! How fast can you move without stopping. With high reps, just get a number and stick with it! The run is easy just power through it! GAME ON!

Good Luck!

Wednesday, October 24, 2012

Setting S.M.A.R.T. Goals

Crossfit Central Lean Turkey's started their challenge with a goal setting meeting with the famous Ms. Carey Kepler! Carey was able to take the concept of Goal Setting and make it very simple. I thought it was too good  not to share. She encourage all of our athletes to set "S.M.A.R.T. Goals".

Specific. Make sure your goal is specific. Don't just say "I want to wake up earlier"; how much earlier. How much do you want to decrease your body fat by?
Measurable. The goal needs to be able to be measured. "I want to lose weight by Dec.2012". How are you doing to measure that goal?
Attainable. The goal should be realistic  within the time frame. If you have a 6 week challenge, losing 100# within that 6wks isn't realistic.
Relevant. The goal should be relevant to the "challenge". If you are in a healthy challenge, your goal should be, "I want to save X amount".
Time. The goal should have an end date. You want to lose 5% body fat by when?

Setting "SMART Goals" can be useful and helpful for all areas of your life! Once the goals have been written,  use dry erase makers and write them on your mirror so you can see them every day!

Thursday, October 18, 2012

Relentless: Partner 100s

Partner WOD
100 Sprawls
100 Partner Sit Ups
400m Run

Score: Completion Time/10min Cut Off

This is another one for fun...or is it? Find a partner that wants to work just as hard as you. 1 person works at a time. Stay in good communication with your partner so you don't get lost on the counts...and be thankful it is sparawls and not burpees :) 

Good Luck! 

Tuesday, October 16, 2012

Relentless: Squats/Snatches

5 Goblet Squats
10 Snatches (5/5)
15 Goblet Squats
20 Snatches (10/10)
25 Goblet Squats
30 Snatches (15/15)
*Continue the patter until the 7min Time limit is up

Score: How far did the athlete get in 7mins.
RX  KB Wt: 25#/35#

This one is going to get rough and fast. However good form will save you a lot of pain. I would NOT go to exhaustion on 1 arm. Change over so you can make it with little rest. Remember to use your hips and your arms are just vehicles for the bell. You got this! 

Good Luck!  

Monday, October 15, 2012

Relentless: Ladder

(descend down the ladder perform 10 Burpee Broad Jumps, then climb back up the ladder finishing with 60mtn Climbers)
60 mtn Climbers
100m Run
50 Sit Ups
100m Run
40 Lunges
100m Run
30 KB Russian Twist
100m Run
20 Push Ups
100m Run
10 Burpee Broad Jumps

Score: For Time/20min Cut Off
RX  KB Wt: 25#/35#

This one is another good endurance one. Just stay moving and you will be find. The movements are not hard, there is just alot of reps. The only one I can see you needing a break with is the 60mtn climbers, find a number get there and repeat. Don't go all out and burn out, remember you have to come back up the ladder. Recover on the run! 

Good Luck! 

Thursday, October 11, 2012

Relentless: Run/Squat/Push Up

800m Run
50 Squats
50 Push Ups
400m Run
25 Squats
25 Push Ups

Score: Completion Time/15min Cut Off
RX  KB Wt: 25#/35#

I love this one because it is all body weight! Put it in your back pocket for when you travel! Like the WOD on 9.27.12, you have to move and pace yourself! This WOD is made for the endurance athlete. Push Ups are going to be the hard one, pick a number and stick with it through out the whole thing!

Tuesday, October 9, 2012

Relentless: H2H Swings/OH Carry

Hand 2 Hand Swings
OH Carry 50m

Score: Completion Time/10min Cut Off
RX  KB Wt: 25#/35#

On the swings, USE YOUR HIPS. I would recommend a palm to palm hand switch so the transfer is easy and clean. For the OH carry keep your arm in close, bicep to ear close. This will prevent any strain on the shoulder