that was rough.
Whoa, boot campers. That was a rough one this morning! Things looked a little shaky there on your second day back! Or maybe it was because I had 1 too many stations. 
Way to pull through with your efforts! My camera sat by my water bottle (again)….unused. I swear, I have the best intentions but I seem to forget the “follow through!”
We practiced really deep chest dips with the gals tonight. There’s some mean upper body strength going on ladies! Shoulders below elbow now! Dippity do dah!
I suppose I gotta say that tonight was a rough one too! I swear Claudia smiles through her whole workout though. Theresa and Helen were introduced to “thrusters” and managed to hoist 30 pounds overhead! Yeah!
Thursday July 23, 2009
OHS 3-3-3
7 Rounds for time:
10 deadlift (135/175)
Run 100m with a sandbag (use weights if necessary).
wednesday warriors.
Wednesday July 22, 2009
Looks like we’ll have some of the CrossFit cross-overs in on Wednesday. Perfect timing to learn some skillzzzzz!
Skills:Â Double unders / Ring dips with bands (or stationary dips with bands)
Introduce thrusters!
WOD: 10, 9, 8…..3, 2, 1
Burpee Box Jumps (pick the height that is challenging to you!)
K2E
Thrusters
get your wod on!
Great turn-out tonight for the WOD! How did you guys learn to give it your all??? Hmm, must be in your genes.
From what it looks like, Jason and Adam are slacking. Or maybe Jason sweated out all his fluids and Adam is bent over vomiting. I think the latter! Way to go guys! Richard received a warm welcome of whoop-ass tonight…finishing his first 18 minute WOD.  Awesome job dude! Ladies, pull-ups were right on target and the abs looked strong! I love Todd’s can-do attitude too! He’s the guy that will take a heavy load and only scale back if necessary!
Nothing short of awesome-ness, yet again!
you guys are professionals.
WOW. That’s all I gotta say to all of you on your first day into boot camp! Everyone’s form was STELL-ER this morning! Great efforts all around, even if you were sniveling because you couldn’t sleep in today!
Another big WOW for tonight’s CrossFit participants. Big class and BIG efforts. Claudia helped cheer (or yell?) from her corner (bum knee issue). Hey! We all need as many cheerleaders as possible during the WODS!
How many rounds did you guys get? Post your efforts and weights used in the comments section. Like, now.
Did ya think Paul and I would just walk away without suffering with you? Not a chance. We busted out that 20 minute nightmare when nobody was lookin’. 16 full rounds at 65# SDHP and 25# Goblets. Paul knocked out a good 12! Did I say there was grunting involved?
If you think I have photos. Think again. When will I ever get this right?
Tuesday July 21, 2009
Push Jerk:Â 5-5-5
WOD:
Run 400m
Then, 3 Rounds of:
20 Overhead walking lunges (with plate)
20 Pull Ups
20 Plank extensions on rings (I’ll show ya)
Run 400
Brand spankin’ new…bies!
We have some newbies starting Monday night! Give ‘em a big ol’ welcome….of 20 minutes of sweating! Let’s get to work!
Monday July 20, 2009
AMRAP in 20 min:
10 SDHP (review technique HERE) and in class
10 Push Ups
10 Goblet squats
So I have my body fat numbers, now what?
Well, I’m finally getting a blog up after the weekend! I hope everyone in the boot camps had a great week off! Congrats to those who went through the Elements sessions the last 2 weekends! We are ready to crush some WOD’s this week!
My first couple outings to the U of M for body fat testing were a great success! I’m glad that some of you took the time to sign up for them, as it was such a great opportunity to get some actual numbers for yourselves.
I plan on making some more appointments for late August as well as mid-fall. Many of you who got your body fat analysis last week will want to wait until approximately November for your next reading.
I calculated the amount of protein that each of you should be eating each day based on your individual reading. Protein should be where you start each small meal. Generally speaking, most of you were in the 70g per day range. This number is unique to you, as it is a reflection of what your lean mass/body fat ratio is.
To help you get in the approximate amount of protein per day (in grams), here is a list of protein sources and approximate measurement equivalents. Keep this list for reference.
1 egg:Â 7 grams of protein
Deli chicken/turkey (1.5oz): 7 grams of protein
Skinless chicken/turkey breast (1oz.): 7 grams of protein
Beef (1oz.) lean cuts: 7 grams of protein
Beef, ground (1.5oz): 7 grams of protein
Chicken/turkey, dark meat, skinless (1oz.): 7 grams of protein
Hot dogs, turkey/chicken/pork/beef (1 link): 7 grams of protein
Duck (1.5oz): 7 grams of protein
Pork Chop (1oz.): 7 grams of protein
Ham, deli style (1.5oz): 7 grams of protein
Almost all fish (including scallops and shrimp) has 1.5oz equivalent to 7 grams of protein.
So, if you have a 4 oz. chicken breast, that is 28 grams of protein out of your 70 total for the day, let’s say.
Remember, some of you need more or less than 70 grams. I’m just using that as an example! If you are VERY active and have a large muscle mass, you should eat more protein than that.
Hopefully, this can help you out! I encourage you to sign up for the next body fat testing analysis at the U of M. More details to come!
3, 2, 1 GO!
read moreamazing what 10 minutes will do.
We had another visitor at the Lab tonight! Adam brought his bro from Indianapolis! Thanks for stoppin’ in and I hope I kicked your butt….cuz, that’s what I do.
Great job tonight guys! Geez, those double unders make me suck some serious air. Adam’s got ‘em down to perfection. Just don’t get near him while he’s whippin’ his jump-rope around. I guarantee you’ll lose a limb.Â
Our guest, Dave. Nice finish buddy!
THURSDAY JULY 16, 2009
2 rounds for time: chip away at it!
30 box jumps
30 sit ups
30 deadlifts
30 renegade rows (Plank position or go on your knees. Dumbbells are beneath you in your hands. Row upwards with each elbow going toward the ceiling. 15 each arm per round)
be fit like you mean it.
Wednesday July 15, 2009
Front Squat: 3-3-3
250 single rotation jump ropes
30 ring dips
250 single rotation jump ropes
30 swings
250 single rotation jump ropes
30 pull-ups
it’s addicting even though it looks like it wouldn’t be.
I know, I know….it looks like people are dropping like flies all around us. It’s so FUN! No room for cheap workouts at the Lab!
Way to go last night guys! Jake was in town visiting from Jersey! Always gives 100%, because that’s what CrossFitters do! Well, those people out East might give 150%. Beasts, I tell ya!
Last night’s WOD was fun with a great group: Mary, Adam, Kate, Paul, Jake and Logan….not to mention Jake’s mom in the corner wondering what the hell we were all doing! Great form and efforts all!
