• It's Friday Night....

    It's Friday Night....

    Friday, August 31, 2012

    It's Friday Night

    Complete rounds in the following rep scheme of 25,21,15,9,5


    Front Squat

    Push Press

    Push Ups

    Sit Ups


  • "Christine"

    Thursday, August 30, 2012




    3Rounds of:


    Row 500 M

    Deadlift 12x (Bodyweight)

    Box Jumps 21x (24/20)


    "I hated every minute of training, but I said, 'don't quit. Suffer now and live the rest of your life as a champion!" - Muhammad Ali


  • Inner Strength

    Inner Strength

    Wednesday, August 29, 2012


    Inner Strength - Crossfit Sanctuary working our way to

    Crossfit Total


    Strength Workout

    Deadlift 3 3 3 3 3

    Push Press 3 3 3 3 3

    Front Squat 3 3 3 3 3

    Accumulate your highest total of each lift to come up with your Crossfit Total

    Followed by a 2000K Row


    "..... I didn't know my own strength"  Whitney Houston




  • Breaking Out

    Breaking Out

    Tuesday, August 28, 2012

    Breaking Out


    Complete 5 rounds of the following in the rep scheme of 21-15-9

    1)Push Press

    2)Jump Rope (Double Unders/Singles)

    3)Hollow Rocks

    4)Wall Ball Throws

    5)Jumping Pullups


    "Our deepest fear is that we are inadequate, Our deepest fear is that we are powerful beyond measure."

    Marrianne Williamson


    Watch You Tube Instructional Clip Closely


  • Jailhouse Break

    Jailhouse Break

    Monday, August 27, 2012


    Perform the following circuit in the rep order of 10,9,8,7 .... 1

    Front Loaded Squats

    Push Ups

    Jump Squats

    Tuck Ups





    Sunday, August 26, 2012

    IMPACT Class - We are meeting at Garden City High School Track for our weekly IMPACT Training - a class designed to push you to your conditioning threshold, as you build endurance and stamina.  This class will be great for all of you members training the Men's Health Urbanathlon.  We meet at 5pm every Sunday and the fee is $20.  Please call me if you are interested in attending.



  • Teamwork Makes the Dream Work

    Teamwork Makes the Dream Work

    Saturday, August 25, 2012

    Tabata Teamwork

    5 stations working with partner 15 min of work and 15 min of rest for 8 rounds at each station accumulating reps and calories as a team; 1 minute rest when changing between stations

    Row (for calories)

    Sit Ups

    Air Squats


    Box Jumps (20")


  • The Revolution - Friday Special

    Friday, August 24, 2012

    The Revolution!!!!

    25 Squats with Bumper Plate (45/25 lb)

    25 Overhead Lunges

    25 Situps

    400 M run

    20 Squats with Bumper Plate (45/25 lb)

    20 Overhead Lunges

    20 Situps

    400 m run

    15 Squats with Bumper Plate (45/25 lb)

    15 Overhead Lunges

    15 Situps

    400 m run

    10 Squats with Bumper Plate (45/25 lb)

    10 Overhead Lunges

    10 Situps

    400 m run



  • The Return

    The Return

    Thursday, August 23, 2012

    AMRAP - As Many Rounds as Possible in 15 Minutes of:

    9 Deadlits

    12 Push Ups

    15 Box Jumps

    Prescribed Weigth (155/95)


  • ...DAY TWO

    ...DAY TWO

    Wednesday, August 22, 2012


    20 minute AMRAP - As many rounds possible within 20 minutes

    25 Kettlebell Deadlifts

    25 Burpees

    25 Sit Ups



    Prescribed wt - Men 53, Women 35

  • The Beginning!!!

    The Beginning!!!

    August 21, 2012


    Run 400 m, then

    3 rounds in the following reps - 21-15-9 of:

    Deadlifts, Wall Ball Squats, Push Ups, followed by 400 m run

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