02.06.2010 18:20:20

John Meeks

We will have a 10 am class today.   All police and fire competitors are welcome to come to that class.  It will be a little different but it should be a good workout for you.

02.05.2010 17:50:18

John Meeks

No classes today!   The Sportsplex is closed all day! 

All my police and fire guys... here is your Workout of the Day...

Spend 10 minutes light stretching and warming up! 
Do 5 push ups 10 Squats 15 Situps(for the situps...put a towel or pillow under your back like the abmat)
Do this for 12 rounds as fast as possible!     Blaze through everything but the squats.  Don't sacrifice form on these- focus on hips going back and down and keeping your heels on the ground and your hamstrings activated.  (Clarification...  try to send your hips back and not your knees forward but if your knees go past your toes keep them in line with your foot and not inside or outside your foot) Make sure you push your knees out over your toes when you go down and squeeze your glutes when you come up.  

Regular Class...

Perform as many squats as possible in 1 minute up to 60.  In the second minute minus the # of squats you did from 60 and do that many pushups.   In the 3rd minute do as many squats as possible in 1 minute.  Minus that number from 60 and do that many situps.   Repeat that 4 minute cycle trying to complete 60 reps of squats and pushups and 60 reps of squats and situps every 2 minutes.

  Go as long as you can without missing but keep moving for at least 16 minutes no matter what.   Post completed rounds only.      

02.05.2010 07:46:33

John Meeks

No 6am class tomorrow!

I will post whether or not we will have a 9am Police vs Fire class by 7:30am  tomorrow depending on if the Sportsplex is open.

02.04.2010 21:31:41

John Meeks

Great "BINGO"(named by Josh)  workout created by everyone last night on our rest day.    Bingo being 5 exercises chosen by people randomly.  I picked the reps and weight and they would randomly choose the order to perform the work.  

1 mile Run
50 2 for 1 Wall Balls
Ring Dips   50 or 25 with the 10# weight belt
Pull Ups   50 or 25 with 10# vertimax weight
GHD Style Situps on the mats   50

30 Minute time limit.    Josh blew it out of the park with a 22 minute time. 

TONIGHT ...

AMRAP 12
15 Calorie Row
15 Kettlebell Swings
15 Push Press/Jerk

02.04.2010 00:18:11

John Meeks

Congratulations to everyone on the CrossFit Total!  We had some awesome prs from people.  Correct me if I am wrong but here are some of the numbers people posted...

Cameron... 305 Deadlift... way to push the 300 mark!
Chrissy..235!  Way to go up over 50% on the deadlift!
Josh ... 3 prs on Deadlift, Squat, and Shoulder Press- Awesome job!
Raymond...   545 on the deadlift- way to put up some weight!
Dave and Casey posted 355 on the deadlift-Nice job!

I am so proud of all of you!

02.02.2010 01:05:40

John Meeks

Total Time!!!

By the way... Congratulations to Darin who is now engaged!   He said it only took her about 6 drinks and 4 muscle relaxers to say yes but yes is a yes!    Just kidding!   We are all happy for you and wish you the best of luck!

02.01.2010 05:24:03

John Meeks

NO 6am Class!!!

01.30.2010 21:16:35

John Meeks

Workout at home...

10 Lunges Each Leg

10 Burpees with a 2 for 1 push up.  Do 2 push ups for every burpee.  

7 Rounds for time

I am home alone enjoying my less than warm house without a functioning heat pump and I started coming up with the some new "named"  workouts...(Renee and Allorah are at her mom's staying warm)

"Chrissy"   3 mile run/ 200 situps/ 3 mile run
"Bash"   100 Back squats with your bodyweight
"Casey"  500m Row/30 Wallballs to the 8 foot line   4 Rounds for time
 "Raymond"    Deadlift 500 lbs.   Do 10 burpees without using your hands.  Bounce off your chest on the ground to the standing position.  Do 10 jumps over the 30" box/ Bench Press 225# 30 times
"Rick"  Run 3 miles on a slight 30% grade increasing speed the whole way.   Increase the grade to 50% and run an additional 6 miles faster than the first.    Finish the last 10 miles on a 70% grade at top speed while carrying a 50lb sand bag.
"Nicole"  Squat 1.5x your bodyweight... Do 20 Box jumps 24"  3 Rounds for time
"Robin"  Perform 30 box jumps on the 30" box.  Drag "Fred" 200 feet.  Perform 30 Cleans at 135
"Cameron"  500 air squats for time.  Perform 10 double unders every time you stop. 
"Drew"  Run 400 do 20 Wall balls   10 rounds for time 
"Bryan"  Press 3/4 BW As many reps as possible   Bench Press BW  AMRAP   KB 1.5 Pood  10 Reps.   Break each round up and perform 3 rounds.  
"Jenna"   Deadlift 1/2 Bodyweight 10 Reps... 10 Box Jumps ... 10 KB Swings  5 Rounds for time
"Jon"   Push Press ... "Oh that's right- no more push presses for a while!  Just messing with you Jon and I hope you feel better soon.   We miss you!"
"Matt"  10 Pullups 10 Burpees 10 Squats 10 Push Press  5 Rounds for time.
"Dave"  Put on a costume ...do 10 wall balls followed by 10 135# Cleans followed by a 300m run.  3 Rounds for time.   

The NEW "Josh"  Deadlift 2x BW/ Squat 2x BW/  1000m row/ 50 Thrusters 45#/30 Pullups/15 OHS 95# 400m Run/ 15 OHS 400m Run/ 15 OHS 400m Run/ 15 OHS 400m Run/ 15 Ohs 400m Run/ Clean 1.25X BW/ Perform 1 muscle up. 

Some of these were fun.. some might actually be workouts.   Your homework is to design a workout that utilizes your strengths!  Please post to comments!  I will ask you about your workout!
   

01.29.2010 21:57:39

John Meeks

The Sportsplex will be closing at 4 today so I am offering a time from 3 to 4 pm for people to work out.  Please let me know if you can make it out.  

Last night was a tough workout.    Cameron had her chance to beat me in a workout but she gave up just a little early.   Maybe next time! 

We will have no class tomorrow due to the weather but I will have a workout that you can do at home!

01.28.2010 23:19:34

John Meeks

"The Chief”
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.

01.26.2010 08:57:18

John Meeks

Benchmark Night...Kelly

400m Run   30 Box Jumps 24"  30 Wall Balls
5 rounds for time!   Prepare to be destoryed. 

BTW- I won the Rush Fit Challenge... not a lot of competitors but I think I was the only one that did not throw up.  My forearms hurt more than anything else because of the rope climb.

230+ on the rope climb
80 Push ups ... held back
298 on the Jacobs Ladder
50- on the pullups... it was neutral grip so it was hard to kip. 
52' on the 8lb shot put
2:55 on the obstacle course. 

01.24.2010 20:11:33

John Meeks

Either Run a 5k or come over the Sportsplex and compete in the Rush Fit Challenge...

$5/person and includes food.   It actually starts at 1pm.

As many push ups as possible in 2 minutes.
As many pull ups as possible in 2 minutes.
Jacobs Ladder 3 minutes
Rope Pull 3 Minutes
Obstacle Course

I am going after all. 

01.23.2010 23:07:37

John Meeks

REST DAY ...

David knocked out a 15 minutes on the tire flip/press/dip workout while Drew decided it was time to try Fran.  After watching Bruce's 3:44 time he thought he would be in the 4 minute range.  Drew- CrossFit realization #1:   Fran is a lot freaking harder in person then on paper.  He ended up with a respectable time just under the 9 minute range.  

 Finally, Joe, Bash, Cameron and I decided to do John's made up workout on the spot.   

135/95 Clean followed by Burpees  10  8   6   4   2
Oh -I forgot each round ends with a 15 foot rope climb with or without feet.  

It was a pretty challenging 5 minutes or just a really hard 7 minutes depending on how long it took you. 

01.23.2010 02:11:42

John Meeks

WOD for today!

20 Kb Swing 1 pood
20 Abmat Situps
20 Back Extensions
150m Sprint

Amrap 15

01.21.2010 23:55:54

John Meeks

Run 400m

20 Single Arm Kettlebell Snatch(10 on each side)
20 Box Jumps
16 Single Arm Kettlebell Snatch
16 Box Jumps
12 Single Arm Kettlebell Snatch
12 Box Jumps
8 Single Arm Kettlebell Snatch
8 Box Jumps
4 Single Arm Kettlebell Snatch
4 Box Jumps

Run 400m

if anyone is interested, the Rush is having a Fit Challenge on Sunday from 1 to 4.    The events are as follows...  

1.  Jacobs Ladder  3 minutes  Furthest distance wins
2.  Push-ups   2 minutes   most reps wins
3.  Pull-ups   2 minutes most reps wins
4.  Rope Climb machine  3 minutes furthest distance
5.  Med ball shot put   Men 8lb  Women  6lb
6.  Obstacle course

We have been invited to compete and it is $5/person

01.20.2010 22:36:24

John Meeks

21-15-9

Tire Flips   Push Press 75#/45#  Ring Dips

Work on double unders as your skill work in between rounds.   More videos coming soon!