Tuesday May 29, 2012

For Time:
10 Muscle Ups
20 Pull Ups
30 Ring Dips
40 Burpees
50 Hand Release Push Ups
75 Air Squats
100 Double Unders (200 Singles)

----If you cannot do a muscle up, add 20 to each pull ups and dips.  A box dip can be substituted for ring dips but the number needs to be doubled. 



After at least 1 hour of rest: Shoulder Press 4x9

Friday May 25 2012

For Time:
50 of each exercise
Box Jumps
Jumping Pullups
KB swings
Walking Lunge
Knees to Elbows
Push Press 45
Back Extensions
Wall Balls
Burpees
Double Unders


Strength:
OH Squat 3-3-3-3-3-3-3
Snatch 5-5-5-5-5

Thursday May 24 2012

7x3 push jerk Run 400m 40 pull ups 20 hspu Run 400m 30 pull ups 15 hspu Run 400m 20 pull ups 10 hspu

Training

 Last Friday I woke up at 3:55 in the morning to go run my "leg" of the Ogden Marathon Relay......The original plan was to run 5 miles and then give encouragement to my wife who is in training for a half marathon.  The first 5 miles felt really good, so I thought I would stay with her to run the next leg so we could both end up doing 10.  I have not ran more than a mile at a time in over two years but I have been training every day trying to break into different metabolic pathways.  And so we got to 10 and figured this would be the one time in my life I actually ran a half marathon so we just kept going.  I realize 2 hours and 6 minutes is not the fastest half marathon time of all time and according to Erin, at the aid stations after mile 11 and 12 I was a ravage beast, but consider that I never run more than 2 miles a week and it is proof that this type of training can prepare you for just about anything.  Oh and for the record my wife was amazing and if it had not been for her, I would have quit with 5. 

Last Friday.......

Amazing

So here is an interesting little article:
http://vitals.msnbc.msn.com/_news/2012/05/21/11791351-23-percent-of-american-teens-have-diabetes-or-at-risk?lite

Here is the summary:

"Between 1999 and 2008, the percentage of those ages 12 to 19 with diabetes or prediabetes increased from 9 percent to 23 percent, according to a new study from the Centers of Disease Control and Prevention. NBC's Erika Edwards reports."

Tuesday May 15, 2012

The Wight Family Getting After it!

Workout:
15 Min AMRAP
9 Thrusters (115)
1 Seated Rope Climb

Tuesday May 8. 2012

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Weekend at the Regional

Had a really awesome weekend at the Southwest Regional in Colorado.  Gil did really awesome and so did Mason.  Gil took 15th in the men and if you consider the thousands that started the process to get to where they are, that is pretty awesome.  It was pretty awesome to see a huge mass of people competing in the name of fitness.   Here are some pictures of the weekend:

Greg Glassman the Founder and CEO of Crossfit

Gil Snatching 215

Beef being interviewd for "Best Beard of the Weekend"

Day 5

Remember your 5 burpees :)

Workout:

5 rounds for time:
200 meter run
10 ring dips (or 20 regular dips)

Then,
FINISHER:
Double Tabata:

16 rounds of:
20 seconds of situps
10 seconds of pushups

DAY 3

3 Burpees

Monday April 30, 2012

How awesome is it that an 8 year old did 406 reps!!!! It is awesome to see different age levels push themselves a little harder in their own way than they normally would all for the sake of fitness. 

Burpee Challenge

So we are on Day 2 of the burpee challenge.  If completed, we will have to have a big party.  The way it works is pretty simple, Day 1= 1 Burpee, day 2= 2 burpees, and you continue on so forth until you get all the way to day 100..  Good luck.