Forging the Future of Fitness

Archive for November, 2013

11.30.13

Saturday

Turbo Tots

Warm Up – Soldier Kicks

Focus/Skill – Clean & Jerk

WOD – 2 Rounds: 10 Clean & Jerks, 10 Burpees

Game – Musical Medicine Ball

Mighty Mites

Focus/Skill – Clean & Jerk, Squat

Warm Up – Soldier Kicks & Bear Crawls

WOD – 9 Min AMRAP 5 Clean & Jerks, 5 Burpees, 5 Squats, 5 Push Ups

Game – Coach Says

Top Dawgs

Warm Up:Run 400 Meters & 3 Rounds:

 5-10 Banded Good Mornings

5-10 Dead Hang Pull Ups

5-10 Strict Press

Focus/Skill –  Snatch

WOD – Complete 3 rounds for time of:

25 Double unders

20 DB snatch, alternating

15 Burpees

10 Handstand push ups


11.27.13

There will not be CrossFit Kids/Teens Classes on Thanksgiving

Wednesday

Turbo Tots

Warm Up – 2 Rounds: 10 Jumping Jacks, 10 Push Ups

Focus/Skill – Squat, Front Squat

WOD – 3 Rounds: 10 Front Squats, 10 Burpees, 10 Sit Ups

Game – Duck, Duck, Turkey

Mighty Mites

Focus/Skill – Squat, Front Squat, Rope Climbs

Warm Up – 4 Rounds: 10 Jumping Jacks, 10 Push Ups

WOD – 10 Min AMRAP: 10 Front Squats, 10 Burpees, 10 Sit Ups

Game – Duck, Duck, Turkey

Top Dawgs

Warm Up – Dynamic Bands & Tabata Abs

Focus/Skill – Deadlifts & Back Squats

WOD – Against a 12 Minute Clock:

 30 Front Squats 25 Burpees, 30 Back Squats, 25 Burpees, ME Jumping Lunges

almond-flour-coconut-waffles


11.26.13

There will not be CrossFit Kids/Teens Classes on Thanksgiving.

Tuesday

Turbo Tots

Warm Up – Bear Crawls

Focus/Skill – Pistols & Thrusters

WOD – 3 Rounds:  5 thrusters, 10 Pistols 5 each leg, 5 Push Ups

Game – Coach Says

Mighty Mites

Focus/Skill – Pistols & Thrusters

Warm Up – Bear Crawls & Soldier Kicks

WOD – 8 Min AMRAP: 5 Thrusters, 10 Pistols 5 each leg, 5 Push Ups, 5 Pull Ups

Game- Coach Says

Top Dawgs

Warm Up – Row 400M, 10 Good Mornings, 10 Thrusters

Focus/Skill – Clean & Split Jerk

WOD -3 Rounds: Run 400m Pull Ups 15 Pistols

http://www.carmeneatjoy.com/2012/11/09/460/

Coach’s Corner:  What are you most Thankful for this Thanksgiving?  

11.25.13

Monday

Turbo Tots

Warm Up – Soldier Kicks

Focus/Skill – Clean & Jerk

WOD – 2 Rounds: 10 Clean & Jerks, 10 Burpees

Game – Coach Says

Mighty Mites

Focus/Skill – Clean & Jerk, Squat

Warm Up – Soldier Kicks & Bear Crawls

WOD – 9 Min AMRAP 5 Clean & Jerks, 5 Burpees, 5 Squats, 5 Push Ups

Game – Coach Says

Top Dawgs

Warm Up:Run 400 Meters & 3 Rounds:

 5-10 Banded Good Mornings

5-10 Dead Hang Pull Ups

5-10 Strict Press

Focus/Skill –  Snatch

WOD – Complete 3 rounds for time of:

25 Double unders

20 DB snatch, alternating

15 Burpees

10 Handstand push ups

paleo-pumpkin-waffles/


11.23.13

Saturday

Turbo Tots

Warm Up – Grasshoppers

Focus/Skill – 3# Dumbell thrusters

WOD – 3 Rounds: 10 Thrusters, 10 Push Ups

Game – Baseball home plate: 5 jumping jacks, 1st base 5 Squats, 2nd base 6 lunges, 3rd base 5 Sit Ups

Mighty Mites

Focus/Skill – Thrusters, Handstand PushUps

Warm Up – Grasshoppers & Bear Crawls

WOD – 7 Min Amrap: 10 Thrusters, 10 Push Ups, 10 Sit Ups

Game – Game – Baseball home plate: 5 jumping jacks, 1st base 5 Squats, 2nd base 6 lunges, 3rd base 5 Sit Ups

Top Dawgs

Warm up – Run 400M & 3 rounds 8 walking lunges &  10 barbell press
Focus/Skill – Handstand Push Ups, Pull Ups
WOD – 4 Rounds:
3 Ring Dips
4 Cleans
5 Wall Climbs
1 minute break

11.21.13

Thursday

Turbo Tots

Warn Up – 20 Burpees 20 Sit-Ups

Focus/Skill – Overhead Squats, Clean & Jerks

WOD – Grace

Game – Duck, Duck, Goose

Mighty Mites

Focus/Skill – Overhead Squats, Clean & Jerks

Warm Up – 2 Rounds: 20 Burpees, 20 Sit- Ups

WOD – Grace

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – 2 Rounds: Run 200m, 20 Air Squats, 10 Pull Ups

Focus/Skill – Back Sqaut & Front Squat

WOD – 10 Min AMRAP – 10 Toes to bar, Run 200M

cinnamon-roll-squash-muffins/

 


11.20.13

Wednesday

Turbo Tots

Warm Up – Bear Crawls

Focus/Skill – Wall Balls

WOD – 3 Rounds: 5 Wall Balls, 5 Ring Pulls Ups, 30 second Plank

Game – Musical Medicine Ball

Mighty Mites

Focus/Skill – Wall Balls, Thrusters

Warm Up – Running & Bear Crawls

WOD – 10 Min AMRAP: 10 Wall Balls, 10 Box Jumps, 10 Push Ups

Game – Musical Medicine Ball

Top Dawgs

Warm Up – Row 500M & Foam Roll

Focus/Skill – Clean and Jerk

WOD – Against an 8 min Clock:  30 HSPU, 20 Burpee Pull Ups, ME Double Unders

gift-wrapped-chicken


11.19.13

Tuesday

Turbo Tots

Warm Up – Tabata Air Squats

Focus/Skill – Squat & Snatch

WOD – 3 Rounds: 2 Forward Rolls, 4 Lunges, 6 Sit Ups, 8 Jumping Jacks

Game – Dragon Tails

Mighty Mites

Focus/Skill – Squat, Snatch

Warm Up – Tabata Air Squats

WOD – 9 min AMRAP – 10 lunges, 12 Sit Ups, 14 Jumping Jacks, 2 forward rolls

Game – Dragon Tails

Top Dawgs

Warm Up – run 800 & 3min AMRAP: 8 Ring Dips, 16 KB Swings

Focus/Skill – Snatch, Back Squat

WOD – 3 Rounds for time:  30 KB Snatches (15L 15R)

20 Pistols (10 L 10R)

Run 200m

banana-and-apple-macadamia-paleo-muffins/


11.18.13

Monday

Turbo Tots

Warm Up – Burpees & Shuttle Run

Focus/Skill – Deadlift & Pull Ups

WOD – 4 Rounds: 5 Deadlifts, 4 Lunges, 3 Sit Ups

Game – Coach Says

Mighty Mites

Focus/Skill – Deadlift & Pull Ups

Warm Up – 4 Rounds: 10 Burpees, Shuttle Run between cones

WOD – 10 Min AMRAP: 10 Deadlifts, 10 Lunges, 10 Sit Ups

Game – Coach Says

Top Dawgs

Warm Up –  3 Rounds:  5 Banded Good Mornings, 10 Deadlifts, 5 Strict Press

Focus/Skill – Squat, Front Squat

WOD – 50 Deadlifts, 40 Wall Balls, 30 Double Unders, 20 Burpees, 10 Thrusters


11.16.13

Saturday

Turbo Tots

Warm Up – 2 Rounds: 10 Jumping Jacks, 10 Lunges

Focus/Skill – Push Ups & Squats

WOD – 3 Rounds: 10 Burpees, 10 Push Ups, 10 Sit Ups

Game – Musical Medicine Ball

Mighty Mites

Focus/Skill – Push Ups, Squats, Overhead Squats

Warm Up – 4 Rounds: 10 Jumping Jacks, 10 Lunges

WOD – 9 Min AMRAP: 10 Burpees, 10 Push Ups, 10 Sit Ups

Game – Musical Medicine Ball

Top Dawgs

Warm Up – Run or Row 400 Meters, Tabata Sit Ups

Focus/Skill – Squat, Front Squat, Overhead Squat

WOD – 10 Min AMRAP: 15 Box Jumps, 10 Squats, 5 Pull Ups

paleo-trail-mix


11.14.13

Thursday

Turbo Tots

Warm Up – Walking Lunges

Focus/Skill – Overhead Squats & Push Press

WOD – 4 min AMRAP: 2 forward rolls, 5 air squats, bear crawls

Game – Coach Says

Mighty Mites

Focus/Skill – Squat, Overhead Squat & Push Press

Warm Up – Walking lunges

WOD – 8 Min AMRAP: 2 forward rolls, 5 air squats, 10 burpees

Game – Coach Says

Top Dawg

Warm Up:
2 min Of “Cindy”
Rest 1min
2 min of “Cindy”
Focus/Skill – Snatches
Conditioning:
5 Rounds for total Reps
1min ME Bumper Plate Burpees
1min ME Pull Up
The reason I exercise is for the quality of life I enjoy
-Kenneth H. Cooper


11.13.13

Wednesday

Turbo Tots

Warm Up – Soldier kicks

Focus/Skill – Squat, Front Squat

WOD – 3 Rounds: 10 Box Jumps, 10 Front Squats. 10 Jumping Jacks

Game – Dragon Tails

Mighty Mites

Focus/Skill – Squat, Front Squat, Overhead Squat

Warm Up – Solider Kicks and Bear Crawls

WOD – 10 Min AMRAP: 10 box Jumps, 10 front Squats, 10 Jumping Jacks, 30 second Plank

Game – Dragon Tails

Top Dawgs

Warm up – run 400M & Dynamic Band Warm Up
Focus/Skill –  Front Squat
WOD – Against a 12min Clock
20 Pistols
20 Burpee Box Jumps
20 Pistols
20 Burpee Box Jumps
ME Jumping Lunges
Health is the thing that makes you feel that now is the best time of the year.
Franklin P. Adams


11.12.13

Tuesday

Turbo Tots

Warm Up – Tabata Sit Ups

Focus/Skill  – Squat & Overhead Squat

WOD – 3 Rounds: 3 forward rolls, 10 Squats, bear crawls

Game – Duck, Duck, Goose

Mighty Mites

Focus/Skill – Squat, Overhead Squat & Pull Ups

WOD – 7 Min AMRAP: 2 forward rolls, 10 Squats, bear crawls, 5 Push Ups

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – 2 Rounds: Run 100m  & 10 Bar Thrusters

Focus/Skill – Clean & Jerk
WOD –  3 Rounds:
Run 400m
15 HSPU
15 HR Push Ups
Practice puts brains in your muscles!
-Sam Snead

11.11.13

Monday

Today we give thanks to our Veterans.  Thank you for all you have done and continue to do for this country!

Turbo Tots

Focus/Skill – Squats & Thrusters
Warm Up – Shuttle Runs
WOD – 5 Minute AMRAP 10 Jumping Jacks, 10 Ring Pull Ups, 10 Sit Ups
Game – Musical Medicine Ball

 Mighty Mites

Warm Up – Shuttle Runs
Focus/Skill – Squats & Thrusters
WOD – 10 Minute AMRAP 10 Jumping Jacks, 10 Squats, 10 Ring Pull Ups, 10 Sit Ups
Game – Musical Medicine Ball

Top Dawgs

Focus/Skill – Squat Cleans, Box Jumps and walking lunges
WOD – Hidalgo Scaled
1 Mile Run
Rest 2 minutes
10 Squat Cleans
10 Overhead Walking Lunges
10 Box Jumps
10 Squat Cleans
Rest 2 Minutes
Run 1 Mile

nom-nom-chocolate-truffles


11.9.2013

Saturday

Turbo Tots

Focus/Skill –  Squat & Front Squat

Warm Up – 2 Rounds- 10 Air Squats, 10 Burpees

WOD  – 4 Min AMRAP: 5 Box Jumps, 5 Push Ups, 5 Sit Ups

Game – Coach Says

Mighty Mites

Warm Up – 4 Rounds – 15 Air Squats, 15 Burpees

Focus/Skill – Squat & Front Squat

WOD – 8 Min AMRAP: 10 Box Jumps, 10 Push Ups, 10 Sit Ups

Game – Coach Says

Top Dawgs

Warm Up – 800 Meter Run, 500 Meter Row

Focus/Skill – Deadlift & Box Jumps

WOD – 10 Min AMRAP: 10 Deadlifts, 15 Box Jumps

“breaded” chicken thighs   http://www.thefoodee.com/recipe/5254/


11.7.2013

Thursday

Turbo Tots

Focus/Skill – Overhead Squats

Warm Up – Tabata Sprints

WOD – 3 Min AMRAP: 5 overhead Squats, 7 Ring Pull Ups

Game – Hot Potato

Mighty Mites

Warm Up – Tabata Sprints

Focus/Skill – Overhead Squats

WOD – 8 min AMRAP 7 Overhead Squats, Pull Ups

Game – Hot Potato

Top Dawgs

Warm Up – 800 M Run, Tabata Abs

Focus/Skill – Overhead Squats, Back Squats

WOD – 7 Rounds for Time: 7 Overhead Squats &  7 Toes to bar

grain-free-dark-chocolate-cherry-scones

image


11.6.2013

Wednesday

Turbo Tots

Focus/SKill – Jump Rope, Clean & jerk

Warm Up – 3 Rounds: 3  Forward Rolls, 20 Jumping Jacks

WOD – Grace

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – 4 Rounds: 3 Forward Rolls, 10 Push Ups, 20 Jumping Jacks

Focus/Skill – Clean & Jerk, Jump Rope – Double Unders

WOD – Grace

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – 3 Rounds for time: 10 wall balls, 20 Double Unders

Focus/Skill – Push Press, Thrusters

WOD – “Jackie” 1000 m row, 50 thrusters, 30 pull ups

cinnamon-and-coconut-pancakes

image


11.5.2013

Tuesday

Turbo Tots

Focus/Skill – Push Press

Warm Up – Tabata Sit Ups

WOD – 2 Rounds: 5 Push Press, 10 Burpees

Game – Dragon Tails

Mighty Mites

Warm Up – Tabata Sit Ups

Focus/Skill – Push Press

WOD – 7 Min AMRAP: 5 Push Press, 10 Burpees

Game –  Dragon Tails

Top Dawgs

Warm Up – Run 400M,  Tabata Abs- Flutter Kicks

Focus/Skill – Back Squats & deadlifts

WOD – 12 min AMRAP: 5 Deadlift , 7 Burpees, 9 Wall Ball

baked-yams-sweet-potatoes


11.4.2013

Monday

Turbo Tots

Focus/Skill – Squats & Overhead Squats

Warm Up – 2 Rounds 10 Burpees 10 Sit Ups

WOD – Tabata Air Squat  &  Tabata Abs

Game – Musical Medicine Ball – lunge walk, hop, walk backwards, brisk walk forward

Mighty Mites

Warm Up – 3 Rounds 10 Burpees Sprint between cones twice

Focus/Skill – Squat, Overhead Squats, Rope Climbs

WOD – Mini Tabata This:  Tabata Air Squats & rest 1 min. Tabata Pull Ups & rest 1 min,  Tabata Plank

Game – Musical Medicine Ball –  lunge walk, hop, walk backwards, brisk walk forward

Top Dawgs

Warm Up –  4 Rounds for time: 7 Burpees, Run 100m

Focus/Skill – Clean & Jerk

WOD – “Tabata This” Tabata Air Squats, rest 1 min; Tabata Pull Ups, Rest 1 Min, Tabata Push Ups, Rest 1 Min, Tabata Sit Ups

bacon-guacamole-sammies

Bacon & Guacamole SammiesDon’t these bacon and guacamole sammies look good? Fitbomb noshed on them while I slept…The ingredients:4 strips of thick-cut pastured baconGuacamoleIt’s ridiculously easy to cook bacon in the microwave oven. (Clean-up is simple, too.) Just wrap a few slices between some sheets of paper towel, stick it all on a microwave-safe plate, and nuke away. I set my microwave at 70% power and zapped the bacon for about two-and-a-half minutes. If you find that your bacon’s not yet crisp, just nuke it a bit longer.  The filling for these “sandwiches”? Chunky homemade guacamole.  If you’re pressed for time, simply mash up the flesh of half an avocado, and cut up the other half into half-inch cubes. Then mix both halves together in a bowl to get a nice blend of chunky ‘n creamy. Flavor it with a squirt or two of lime juice and a generous pinch of Kosher salt.Done and done!