Sep
30
2008
Tuesday 080930
“Tabata This”
Pull-ups
Push-ups
Sit-ups
Squats
Row (Calories)
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times). Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.
Click here to see a video demonstration of eight intervals of tabata squats, courtesy of CrossFit.com
Post score to responses.
OkieDB 100 Day Go Home Burpee Countdown
Burpee = 3 Total Burpees = 6
Kevin in Destin, Florida.
Sep
29
2008
Monday 080929
5 Rounds for time of:
400 Meter run
15 Push jerks (Men 95 lbs, Women 65 lbs)
Post time to responses.
OkieDB 100 Day Go Home Burpee Countdown
Burpee = 2 Total Burpees = 3
Participants and spectators from Saturday’s “Fight Gone Bad III” fundraiser!
Sep
28
2008
Sunday 080928
Rest day
or
1 Burpee
Today is the start of our OkieDB 100 day go home burpee countdown. OkieDB will be coming home from Iraq in 100 days and is going to perform one burpee the first day, two burpees the second day, three burpees the third day and continue adding a burpee each day until he reaches 1oo at the 100th day. I thought it would be a great idea to join OkieDB in his 100 day go home burpee countdown and would like anyone interested to give it a shot. What is interesting is that by the time you get to the 100th day you will have completed a total of 5050 burpees! Burpees can be done anywhere so go ahead and take the challenge. I already did my one for the day right when I got out of bed.
Sep
27
2008
Saturday 080927
“Fight Gone Bad”
Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to responses.
There will be no 9:30 am class today . Instead we are going to be doing the “Fight Gone Bad III” fundraiser at 12:30 pm. There will be a cookout after the competition. We will provide the hamburgers and are leaving the side dishes up to you. This also means BYOB!
Sep
26
2008
Friday 080926
1600 Meter run for time
2000 Meter row for time
Choose which exercise you want to start with first and rest as needed between exercises.
Post individual time for both to responses.
There will be no 9:30 am class this Saturday, September 27th. Instead we are going to be doing the “Fight Gone Bad III” fundraiser at 12:30 pm. There will be a cookout after the competition. We will provide the hamburgers and are leaving the side dishes up to you. This also means BYOB! Please post to responses if you will be attending and any side dishes if you plan on bringing one.
