Dwayne Free and Heather Peterson keeping the fun in being fit.
Workout:
Overhead Squat: 5-5-5-5-5
Fire Hose
Chad Brandt, who owns Crossfit Lethbridge in Canada, doesn't have ropes in his gym yet. So instead he came up with these modified Fire Hose Rope Climbs. Brilliant idea, Chad.
Workout:
10 Rounds:
100m Run
15 Dumbbell Thrusters (Gents use 30# and Ladies use 20#)
1 Rope Climb
Max Dead
Ane Gardner shows beautiful form on the deadlift.
If you're looking for a way to help give this Thanksgiving, trainer Narine Kadekian is going to contribute all money (or cans of food) from her 7:30am and 8:30am classes this Sunday, November 18th. She will also hold a half hour kid's class from 8:30am-9am that day.
Workout:
Find your max Deadlift
Then....
Put 40% of your max on the bar, and perform 8 rounds of Tabata Deadlifts.
Post your max lift and lowest # of reps in the Tabata rounds to comments.
Mad Max
Max Zerba comes up to CFSC for one more workout before his son is born.
You thought cleaning those kettlebells was bad, Max. Wait 'til you see some of those diapers.....
We'll be thinking about you and your family.
Workout:
'Kelly'
5 Rounds:
400m Run
30 Wall Ball (Gents use 20# and Ladies use 14#)
30 Box Jump
Insure Your Health
Amber Zamora going for her 3 rep Overhead Squat max.
You work so hard on keeping yourself healthy, but should something happen, are you covered?
If you are in need of health insurance, please contact Amber through her site: P.M. Associates
Workout:
'Cindy'
How many rounds in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Ring Leader
Gigi Pulpan pushing through the 'instability' of the rings to get her dip on.
For help on how to start on the rings see the video with CFSC's own Rob Miller: [WMV] [MOV]
Workout:
7 Rounds:
10 SDHP (Gents use 95# and Ladies use 75#)
10 Ring Dips
Where You Gettin' Some?
Klaus Vesti doing 'Linda' during his 'off' time as a ski instructor in the French Alps.
Klaus, who is from Denmark, is looking to start an affiliate next year.
Workout:
Row 1k
25 Double Unders
Row 750m
50 Double Unders
Row 500m
100 Double Unders
Lucky 7's
Michele Mootz making the weighted box jump look easy.
Workout:
7 Rounds:
7 Dumbbell Thrusters (Gents use 30# and Ladies use 20#)
7 Weighted Box Jumps (Hold one of the dumbbells)
7 Weighted Pull Ups (Same dumbbell)
Matt Nasty
Peter Phelan; feet off the ground and a smile on his face.
No one should look this happy while doing 'Matt Nasties'
Workout:
Max set of Handstand Push Ups
8 Round Tabata 'Matt Nasties' (Jumping Lunges)
Max set of Ring Dips
6 Round Tabata 'Matt Nasties'
Max set of Push Ups
4 Round Tabata 'Matt Nasties'
SpouseFit
Those that play together stay together.
Jim and Nini Biakanja and Sarah and Bill Walls; for better or for worse, in sickness and FOR health!
Check out this video of Jackie Markwardt and husband Scott Crossen doing kippin pull ups together during today's workout: Download MVI_2804.AVI
Workout:
'Hamburgesa'
Run 200m
5 Pull Ups
10 Push Ups
15 Squats
Run 200m
21 KBS (Gents use 24kg and Ladies use 16kg)
12 Pull Ups
Run 400m
75 Wall Ball (Gents use 20# ball and Ladies use 14#)
Run 400m
12 Pull Ups
21 KBS
Run 200m
15 Squats
10 Push Ups
5 Pull Ups
Run 200m
