Crunchy Green Health Nut

Bootcamp class took a field trip and joined the Crossfit Etowah class. Here's the WOD Warm up 2 Rounds 200m Run 10 Hollow Rocks 10 Supermans 5 Kipswings 10 Back extensions 10 Squats Skill/Strength  3x5 Med Ball Cleans *Work in teams of 2 Have partner hold ball in top hip/shrug WOD WOD #1 6 min AMRAP  12 Wallballs 20/14# 24 lunges *Rest 4 mins WOD #2 6 min AMRAP  12 pull-ups  12 kettle bell swings  Post WOD Stretch Butterfly       Hips, lower back, groin *use rack Cashout 800m Run

Warm Up 400m Run 10 Push Ups 15 BW Squats 5 Inch Worms 20 Back Extensions Skill/Strenth 5 min EMOM Plank 30 sec WOD 6 min. AMRAP Set 1 10 Tricep Dips 10 Push-Ups 10 Mt. Climbers REST 2 mins Set 2 10 Russian Twists 10 KB Swings 10 Plank Up/Downs         Rounds Mauri     3                |   2 + 10 reps Trish      4 + 15 reps |   5 + 20 reps Carol     5                 |   4 Tracey   6                 |   6 Julia       6                 |   5 + 20 reps Rosa     5            ...

Warm Up 50 ft walking :  Toe Touches Figure 4 Quad pulls Knee hugs Skill/ Strength 2 Rounds 20 sec hold in bottom of Wallball position 10# WOD 1/2 "Kelly" 5 Rounds 200m Run 15 Wall Balls 10#/14# 15 Box Jumps/Step ups Times: Donna 14:50 Trish 15:21 Julia 15:03 Carol 16:33 Tracey 15:24 Barb 15:52 Past WOD Stretch 90 degree stretch ( hamstring) Cashout 2 min plank hold

Warm Up 200m Run (.13) 10 Pass Throughs 10 Reverse Passthroughs 10 Romanian Deadlifts 10 Flash Push ups Skill/Strength EMOM 30 sec plank hold Bootcamp WOD 800m Run/Walk/Eliptical (.50) 80 Back Extensions 400m Run (.25) 40 Sit ups 200m Run (.13) 20 Flash Push ups Post WOD Stretch Bike Stretch Cobra Stretch Cashout 50 Hip Bridges Times: Trish 14:09 Tracey 14:09 Donna 14:57 Tyler 18:34 Carol 19:40 Julia 13:40 Monica 19:34 Lisa 18:00

Warm Up 400m Run 20 Back Extensions 10 Push-ups 5 Inchworms 5 Spider-Man crawls (each) Skill/Strength EMOM 5 min 10 Romanian Dead Lifts Bootcamp  WOD 20 min AMRAP  10 Box Jumps 15 Push-ups 20 Squats 30 Mountain Climbers Rounds/reps Barb 5 Tracey 7& 3/4 rnds= 565 reps Carol  345 reps Julia 6&1/4 rnds=460 reps Post WOD Stretch Butterfly (inner thighs) Cash out 50 scissor kicks

Feb 4, It's TABATA Tuesday!  Warm Up 400m run (.25) 10 Back Extensions 10 Passthroughs 10 Reverse Passthroughs 10 Sit-ups  Skill/Strength 3 Rounds 5 Kettle Bell swings 5 Box Jumps "TABATA" Tuesday 4 exercises 8 rounds 20 sec AMRAP each round 10 sec rest between rounds 1) Sit-ups  2) KBS 26# KB/15# DB 3) Russian Twist 10# 4) Box Jumps/Step Ups Post WOD Stretch Figure 4 Bike stretch Cobra stretch Cash out 400m run (.25) My personal score Sit-ups           10.   9.   9.    7.  10.  9. 10.  9 = 73 KBS 26#kb.    8.    8.   9.    8.   8.   8.   7.   8= 64 Russian twist.  30  29. 33. 27. 29. 28. 29. 32 =237 Box jumps.      9.   8.    8.   8.   8.    8.   8.   9=66                                       ...

Warm Up 400m run (.25) 20 Body Weight Squats Walking Toe Touches Walking Quad pulls 10 Push Ups Skill / Strength 5 min EMOM 30 sec Wall sits Bootcamp WOD Rx 10-9-8-7-6-5-4-3-2-1 Rx2 10-8-6-4-2 Burpees Bench Dips Post WOD Stretch Figure 4 Bike Stretch Cobra Cashout 400m Walk w/ Incline (3.5) Times: Mark Rx   12:38 Trish Rx    11:22 Erin Rx     12:00 Julia Rx     7:04 Tyler Rx   10:33 Carol Rx2 7:58 Tracey Rx 7:48

Warm Up 400m Run (.25) 20 Back Extensions 10 Push Ups 10 Plow Stretches Skill/Strength 3 Rounds 10 Romanian Deadlifts (10# DB or 45# bar) Bootcamp WOD 100 Box Jumps (for time)    Rx2: 200 Stepups EMOM - 2 Burpees *EMOM= Each Minute On the Minute Times: Tracey 8:16 Julia 8:24 Donna 8:54 Lisa 9:23 Carol 8:25 Post WOD Stretch Bike Stretch Sprinter Stretch Calf Stretch Cash Out 20 Russian Twists 30 Flutter Kicks

Warm Up 400m run 20 Back Extensions 20 Body weight squats  10 Inchworms walking toe touches Walking quad pulls Skill/Strength EMOM (Each Minute On the Minute)- 5 min 15 Push press 5 lbs WOD 150 Walking lunges.           Rx2: Squats 2 Burpees every 25 lunges Times: Lisa 12:17 Donna 12:24 Julia 8:12 Trish 9:33 Carol 14:32 Tracey 7:45 Post WOD Stretch 3rd World Squat Sprinters stretch Cashout 3 Rounds 10 Hollow Rocks

Warm up 400m (. 25) Run 10 Pass Throughs 10 Overhead Squats 10 Cobra stretch Skill/Strength 5 Rounds 8 Kettle Bell swings  WOD-TABATA  20 sec work / 10 sec rest Kettle Bell Swings (KBS) 10#/26# Dumbell (DB) Push Press 5#/8# Box Jumps / Step-ups  Russian twist 10# My personal totals on the TABATA: 407 KBS 26#.               08, 08, 08, 06, 06, 07, 07, 07=57 DB Push Press 8#. 11, 11, 08, 07, 08, 08, 07, 09=69 Box Jumps.            08, 07, 07, 07, 06, 06, 06, 08=55 Russian Twists 10#.24, 24, 31, 29, 30, 27, 31, 30=226 Post WOD Stretch Plow Stretch Cashout 40 Roman Chair  leg lifts or  Reverse sit-ups 

Warm up 800m (.50) Tell coach what you had for dinner last night. Skill/Strength 8 Round TABATA  Sit-ups  WOD 21 Push-ups  42 Squats 15 Push-ups 30 Squats 9 Push-ups  18 Squats Total of 45 push-ups and 90 squats  Times: Carol 4:52 Tracey 4:32 Julia 4:45 Tyler 4:49 Post WOD Stretch 90 degree stretch (hamstrings) - use pole Wall climbs (shoulders) Cashout 800m (.50) Tell coach what you are going to have for dinner tonight.

Warm up 2 Rounds 20 Back Extensions 15 Squats 10 Push-ups  5 Inchworms Skill/Strength 1 min plank 1 min rest 4 min WOD -"KARISSA" 4 Rounds 20 Jump Squats 15 Sit-ups  10 Burpees 250 m Run (.17) My personal score 19:13 Teammates: Tyler 23:41 Tracey 23:52 Trish 24:00 Carol 28:00 Post WOD 90 degree hamstring stretch Cobra Sprinter Stretch Quad pulls Cashout 100 Flutter kicks

Warm Up   2 Rounds 10 Walking Toe Touches 10 Back Extensions 10 Passthroughs Skill/Strength 4 Rounds   10 Kettle Bell Swings WOD 3 Rounds for Time   400 m Run (.25) 200 m Farmers Carry 25/10  (Four laps around inside perimeter of gym) 20 Kettle Bell Swings My Personal time for the WOD was 22:31 I used two 25lb plates for the farmers carry and a 20lb dumbell for the kettle bell swings.   Post WOD Stretch 90 Degree Stretch       Hamstrings Wrist Stretch

Warm up 400m run Bootcamp WOD Fight Gone Bad format 3  - 1 min Rounds each station Personal score:                            Rnd1 Rnd2 Rnd3 Box jumps.          20.    25.    20 = 65 Push ups             23.    25.    29 = 77 Jumping jacks.    40     50     50 = 140 Back extensions  30.    34.    36 = 100 DB push press    29.    32.    40 = 101 Total reps                                      483 Post WOD Stretch Team Butterfly

Warm up 400m Run 20 Back extensions  10 Walking toe touches 10 walking quad pulls Skill/Strength EMOM 4 minutes 10 Thrusters 5# DB Bootcamp WOD 21 -  15 - 9 RX1.                   RX2 Burpees            Flash Push-ups  Lunges Sit-ups  Post WOD Stretch 90 degree hamstring Figure 4 Sprinters stretch Cashout 400m Incline walk Scores Julia : 8:20 Trish: 11:45 Tyler: 11:45 Mark: 11:59

I'm currently getting ready to run my first 5K on February 15th. Here's what I'm doing to get ready, this is in addition to the daily WODs Monday Thru Friday. I'm also doing a Burpee Challenge this month (January). The B stands for Burpees followed by # of Burpees for the day. R stands for Run, W stands for Walk follow by # of Minutes to run or walk. For details and how to sign up for the Guns and Hoses charity race follow the link. http://crunchygreenhealthnut.blogspot.com/2014/01/guns-hoses-5k-and-1k-fun-run-race.html

Warm up 400m Run 20 Back Extensions 15 Squats 10 Walking Quad Pulls 5 Push ups Skill/Strenth 5 mins EMOM Plank Hold 30 secs max last minute. WOD TABATA 20 sec work/ 10 sec Rest 8 Rounds on each station Back Extensions Sit-ups Body weight squats Push ups Post WOD Stretch Figure 4 stretch Cobra Bike stretch Cashout 3 Rounds 10 Pike Push-ups Personal score on the TABATA  Back ext 10+12+11+11+11+16+12+12 = 95 Sit-ups    9  +  9+10+ 9 + 8 + 7+ 10+ 9 =  71 Squats.   10+ 10+10+11+10+8+  10+10= 79 Push-ups 9 + 8. + 8 + 7 + 8 +7+  6. + 8=. 61 306 total reps

Warm up 400m  10 Bike stretch 10 Passthroughs  10 squats Skill/Strength Dumbell press 5#  *I used an 8# WOD 1 Round 400m Run (.25) 40 Back Extensions 40 Sit-ups  40 Push-ups  400m Run *Personal score 9:55 Post WOD Stretch Figure 4 Cashout 400m Run AFAHP

Warm Up 200m Run (.13) 10 Toe Touches 4 Inchworms 200m Run (.13) Skill/Strength 4 Rounds 10 Wall Balls Bootcamp WOD 10 Rounds for time 100m (2 laps) Farmers carry 25#'s/10#'s 10 Sit-ups * personal time : two 25#'s for 1,000m & 100 sit ups = 24 mins Post WOD Stretch Wrist stretches Cobra stretch (abs) Cashout 400m (.25) for time *Personal time 2:40 @ 6.0 MPH Extra I've been working on my pull ups . This was not part of the Bootcamp WOD.  On the weight assisted pull up machine. 2 rounds of 5 pull-ups on 55lb setting  2 rounds of 5 pull-ups on 75lb setting

No Bootcamp class today so I worked out with my buddy Trish. Took a WOD that we had previously done a kin June and added a Strength and a Cashout section to it. Warm up 400m run (.25) 30 Back Extensions 20 Push-ups 10 Mountain Climbers 5 Sprinter Stretches Strength  4 Rounds of 5 Pull ups WOD 12 minute AMRAP (we did 3 rounds) 200m run (.13) 1 Hate Maker           -Mountain Climbers ( 20 Each Leg)           -5 Push-ups           -1 Burpee Cashout 2 Rounds 50 Sit-ups 50 Russian Twists