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Wednesday, June 8, 2011

Day #108

If you are a newbie start with the Day #1 Workout and continue from there in sequential order for the next 2-3 months.

If you have completed 3 months of Workouts from this site, then you have graduated to Fitness Estrella and should follow the workouts posted there:

My goal with this group is to have a cohesive group of committed CrossFitters that can meet for a WOD on any given day. I would like to have set days and a time that we can meet for WODs at the park, for example (Mon/Tues/Thurs/Fri @ 0930) or possibly have a morning group and an evening group to accomodate more people/schedules. This will require knowing the WOD you are doing that day and bringing the necessary equipment.

*Equipment can be bought through Rogue Fitness (one of the few places to purchase bumper plates).
*Craigslist and Play It Again Sports are great places to look for a weight bar, dumbells, kettlebells at low cost.
Box Jumps can be made (talk to Paul)
Wallballs can be made by filling an old basketball with sand
Sandbags can also be easily made and used as a weight
Jumprope - $4.99 @ Sports Authority
We can also make a pullup bar to hang on the ramada at the park

Let me know your thoughts!

Day #107


Tuesday, June 7, 2011

Day #106

AMRAP (as many rounds as possible) in 15 minutes:
200 meter run
10 Kettlebell swings
10 Box Jumps

Use a dumbell in place of a Kettlebell if needed. Use a weight you are comfortable with. The prescribed weight for a woman is 35#/ men 53#.
May do step ups for box jumps but make sure to extend the hips all the way. A park bench or picnic table bench works well for these. Otherwise, a 20 inch box is prescribed (24 inch for men), but use what you have available.

Click on the exercise above to watch a demo video.

This workout was previously posted on Day #2.

I can host a group workout at my house at 8:30 AM, the only caveat to this is that I cannot allow kids. I don't feel that it is safe to have children around the equipment and weights during this workout and there is no place for them to be supervised safely.

Monday, June 6, 2011

Day #105

3 Rounds
75 Singles (or 25 double unders)
40 Squats
30 Situps
20 Pushups
10 Push press

The workout is on your own today. Use a weight bar or dumbells for the push press (prescribed weight is 60lbs for a woman/ 95lbs for a man) or get creative and find something you can use to go from shoulders to overhead.

This workout was previously posted on Day #34.

Sunday, June 5, 2011

Day #104


Saturday, June 4, 2011

Day #103

800m run (0.5 mile)
rest 3 minutes
800m run
rest 3 minutes
800m run
rest 3 minutes
800m run
*record time for each 800m run

On your own. I have had this one posted before, but don't think that anyone did it!
Do this one or do a previous WOD that you missed.

Friday, June 3, 2011

Day #102

1 Squat, 1 Pushup, 1 Situp the first minute.
2 Squats, 2 Pushups, 2 Situps the second minute.
3 Squats, 3 Pushups, 3 Situps the third minute.......
for 20 minutes.

If it takes you 10 seconds to do round 1 you have 50 seconds of rest. If it takes you 28 seconds to do round 2 you have 32 seconds of rest. Eliminate situps when you can no longer finish the round with all reps. Then eliminate pushups when you can no longer finish the round with all reps.

If you are at 11 minutes and only finished 11 Squats, 11 Pushups and 4 Situps then your next set (12th minute) will be 12 Squats and 12 Pushups. (No longer do any Situps)

If you are at 18 minutes and do 18 Squats and 16 Pushups then your next set (19th minute) will be 19 Squats only. Then 20 squats at minute 20.

Finish through 20 minutes.

Post rounds (minutes) in which you were no longer able to complete all reps for the exercise.

This WOD was posted previously on Day #37. Workout is on your own today.

Thursday, June 2, 2011

Day #101


Since we have some new people coming to the group workouts, I wanted to give some instruction on this group. In general we workout 4-5 days/week. I try to do a group workout twice a week (most likely at the park with this many people and children). Otherwise, I post a workout that you can do on your own. Sometimes this requires people to get creative if they do not have equipment. We have had participants use their kids as weights! That is OK! Sometimes people make up their own workout or pick a previous workout that they are able to do at home. You can also meet up on your own with other group members. These workouts are much easier and more fun to do with someone else! You should be pushing yourself as hard as you can to get the most benefit - if you are having a conversation while doing the WOD (workout of the day), then you are not pushing hard enough! You should also time yourself every workout and post the time on the blog - that way when you repeat a workout you are able to see your progress. Look at the equipment list posted on the sidebar for equipment to get you started.

Wednesday, June 1, 2011

Day #100

Yeah! You made it to Day #100! Quite an accomplishment.

5 Rounds
100' Walking lunges
75 Singles
10 Burpees

Meet at 9:30am (Bouganvillea Park). Bring a jumprope if you have one!

Tuesday, May 31, 2011

Day #99

Make-up Day or Rest Day

(sorry, forgot to post)