Death in the family....

will return to blogging next week. Train Hard, Live Strong.

Interesting CrossFit site

Gravity Janes Crossfit gym has a great website and 2 cool points of interest. First they have a workout generator that randomly "pulls out of the hopper" a Crossfit mainstay workout or one of their unique creations. Second, they have a webcam that throughout the day may be viewed to show actual classes and or private sessions. I think this is a great idea and one that keeps your trainees connected to your gym, even when they are on the road or are maybe not attending like the should. Check this site out at www.gravityjanes.com

Today's Workout

RE LB Week #1

3 minutes HIT cardio (use a Tmill, rope, stepper, box, bike, rower, or high knees in place)

Front Squats x 75% or your 1RM Front Squat (or aprox) x 5 sets of 6 reps

Hang clean to front squat x 50% of your 1RM Front Squat x 4 sets of 4 reps

Power clean from deck/floor x 80% of your 1RM PC x 3 sets of 2 reps

A1. Banded front lunges (alternating) x 20
A2. KB Swings x 15
A3. Hanging feet to bar x 10
X 3 rounds

20 minutes moderate cardio

Today's Workout

45 minutes moderate intensity cardio

Dat's It!

Today's Workout

ME BP Week #1

3 minutes HIT cardio

Seated Overhead Press, work up to a max set of 10 reps, take 80% of that weight and do a rep set. Record all loads and use spotters or press inside a rack with safety bars in place.

A1. Weighted Chins x 3 x 5-8
A2. Heavy MB slams x 3 x 10

Ring Dips x 100 total reps, performing 10 dips every 30 seconds until complete

CS Barbell rows x 3 x 10

20 minutes moderate intensity cardio

Today's Workout

ME LB Week #1 Squat emphasis

3 mins HIT cardio

Front Squat, work up to an 8RM today then take 80% of that number and AMRAP

DB SLDL x 4 x 5+5

TRX dynamic Lunge x 20
KB swing x 10
x 5 rounds

20 minutes moderate intensity cardio

Rest and Recovery Day!

Today's Workout

12 minutes moderate intensity cardio

Crossfit's light Isabel

30 Snatches (floor to OH) with 115lbs for time

12 minutes moderate intensity cardio

Tabata "wild ropes" x 16 rounds

Today's Workout

RE BP Week #3


3 minutes HIT cardio

Crazy Band Bench Press

Warm up and start with 50% of your 1RM on bar. Loop a jumpstretch band on each end and hang 10-25lbs on each end

BEWARE! Use a spotter or spotter bars in a rack! You can easily eat this bar if you are not careful.

4 x 10

Kipping chins 4 x 25

Renegade DB rows 5+5+10 x 2 x 3 rounds
5 row right, 5 rows left, 10 pushups and repeat

Single arm DB hammer curl and OHP x 3 x 8

20 minutes moderate intensity cardio

video courtesy of Extreme Training Systems

Today's Workout

RE LB Week #3

3 minutes HIT cardio

Barbell Squats (65% or 1RM) x 4 x 6

Barbell RDL's x 2 x 20

TRX dynamic Lunge x 4 x 20 with 60 seconds rest inbetween

GHR x 3 x 6-8

Power snatch off blocks x 5
OHS x 5
Snatch grip jump shrugs x %
x 5 rounds

20 minutes moderate intensity cardio

Today's Workout

GHR situps x 25x4

45 minutes moderate intensity cardio

Another CrossFit Beast is Born!

This is a video of Jeff Leonard hitting a Grace workout. Jeff won the Norcal regional this past weekend that will qualify him to compete in the CrossFit games this summer.

Video by CrossFit San Ramon.

Today's Workout

ME BP Week #3

3 minutes HIT cardio

Barbell Incline Press, work up to a max single, then take 80% and hit a rep record. Be sure and have spotters or spotter racks in place.

A1. DB rows x 6 + 6
A2. Suspended pushups with load x 10
x 4 rounds

Seated DB presses x 15,12,10,8

100 dips

20 minutes moderate cardio

Today's Workout

ME LB Week #3

3 minutes HIT cardio

Rack deadlift, sumo or conventional

2" off floor, pull for max single today. Drop to 80% of that load and hit max reps

A1. DB lunges 5+5 x 5
A2. 45 degree hyper x 10 x 5

Powerclean from floor 60% of your bodyweight x max reps and record

Tornado ball x 30 seconds x 4

20 minutes moderate intensity cardio

Rest and Recovery Day!

Relax and enjoy!

Crossfit Games!

Be sure and follow all the updates on the regional games that are going on now. Really fun stuff to follow if you are into CrossFit or not, these guys and gals are animals and deserve respect! Check out all the action at http://games2009.crossfit.com/

Today's Workout

12 minutes moderate cardio

Light "Grace"

Use 115lbs and bring from ground to overhead x 30 reps for time

Elbows to knees x 50

GHR situps x 50

12 minutes light cardio

Russian Powerlifting

Today's Workout

RE BP Week #2

3 minutes HIT cardio

Single arm DB floor press x 10 + 10
Suspended pushups (with rings or blaster straps) x 10
Alternating slide board pushups x 10
Floor pullover with barbell x 10
X 4 rounds

Parallel grip chins with load x 4 x 8-10

CS rows x 4 x 8-10

Alternating DB hammer curls x 2 x 10

Countdown set-
DB Jerks x 12,10,8,6,4,2

12 minutes moderate cardio