THURSDAY
WARMUP
5 rounds:
- 8x Overhead Squat (PVC, 45, 55, 65, 75)
- 4x Squat Jumps
- 8x Push ups
- Instep + Hip Flexor Stretch
TRAINING - W ork Capacity
(1) 8 Rounds
- 3x Squat Clean - increase load each round until 3x is hard, but doable
- 3rd World Stretch - heels on 10# Iron Plates or a 1x4 Board
(2) 60 Rounds
- 1x Burpee + Suicide Sprint every 30 Seconds
WEDNESDAY
WARMUP
- none
TRAINING - Stamina
- max reps step-ups in 60 minutes
OR
- run for 60 minutes (it's going to be nice outside)
TUESDAY
WARMUP
4 Rounds @ 75#
- 3x Dead Lift
- 3x Hang Squat Clean
- 3x Push Press
- 3x Back Squat
- 6x Push ups
- 3x Pull ups
- Instep + Hip Flexor
TRAINING - Strength
(1) 8 Rounds
- 3x Box Squat - Increase load each round until 3x is hard but doable
- 3rd World Stretch - heels on 10# Iron Plates or a 1x4 Board
(2) 6 Rounds
- 5x Dips - increase load each round until 3x is hard but doable
- 3x Tarzan Pull ups
- Pigeon Stretch
(3) 6 Rounds
- 4x Sandbag Power Clean to Rack Position, not shoulder - increase load until 4x is hard, but doable, then immediately …
- 4x Jingle Jangles
- Foam Roll Lats, Upper Back
We've got some new movements today so bear (bare?) with me as we figure this out. :-)
Last chance to sign up for the 30 Day Paleo Challenge!!! Talk to one of the officers BEFORE March 1st (Thursday)!
MONDAY
WARMUP
5 rounds:
- 8x Overhead Squat (PVC, 45, 55, 65, 75)
- 4x Squat Jumps
- 8x Push ups
- Instep + Hip Flexor Stretch
TRAINING - Work Capacity
(1) 8 Rounds
- 3x Snatch - increase load each round until 3x is hard, but doable
- 3rd World Stretch - heels on 10# Iron Plates
(2) 60 Rounds (each time you snatch or swing it counts as one round) 45lb kettlebell or Dumbbell
- 15 sec Snatch Right Hand or Swing with both hands - do the amount of reps calculated from last Tuesday
- 15 sec rest
- 15 sec Snatch Left Hand or Swing with both Hands - do the amount of reps calculated from last Tuesday
- 15 sec rest
FRIDAY
WARMUP
3 rounds:
- Barbell Complex @ 65#
- Instep to Pigeon
TRAINING - Strength Unload
(1) Work up to 1 Rep Max Power Clean + Push Press
(2) 4 Rounds:
- 15/15/15 Low Back Complex
- 15x Good Mornings (45/25)
- 30sec Kneeling Founder
- 15x Situps
THURSDAY
WARMUP
3 rounds:
- Barbell Complex @ 65#
- Instep to Pigeon
TRAINING - Strength Unload
(1) Work to 1 rep max Squat Clean
(2) 2 Rounds
- 30 Sec Jane Fonda
- 50x Shoulder Hand Job @2.5#
- Foam Roll Lower Back
Did you know that Marilyn Monroe ate a paleo(ish) diet and lifted free weights?
WEDNESDAY
WARMUP
- 5 Min SBGU (60/40)
TRAINING - Unload
4 Rounds:
- 15/15/15 Low Back Complex
- 15x Good Mornings (45/25)
- 30sec Kneeling Founder
- 15x Situps
You should be in and out of here in 20 minutes today. No need to do anything else. Just keep it simple and enjoy the rest!
TUESDAY
WARMUP
5 Minutes (45/25)
- Minute 1 = 10x Snatch Right Arm
- Minute 2 = 14x Snatch Left Arm
- Minute 3 = 18x Snatch Right Arm
- Minute 4 = 22x Snatch Left Arm
- Minute 5 = Max Reps Snatch in 60 seconds (alternate sides as needed)
*Score = number of reps completed in minute 5 divided by 4. Round up to next whole number.
*Use this number as the standard for number of reps to complete during your work intervals.
TRAINING - Work Capacity
30 Rounds (45/25)
- 15 sec Snatch Right (complete number of reps required by formula above)
- 15 sec rest
- 15 sec Snatch Left
- 15 sec rest
MONDAY
No school Monday! Do this one on your own if you can.
(1) Work to 1 rep max Front Squat
(2) Work to 1 rep max Bench Press
(3) Work to 1 rep max Deadlift
Try to work up quickly to these 1RM's. Don't waste your time with doing more than what you need to get warmed up for the big one.
**Add your 1 rep maxes up and divide by your bodyweight to find your relative strength score**
A score of 5 is considered good for men, 3.5 for women.
30 DAY PALEO CHALLENGE
Join us during the month of March for the 30 Day Paleo Challenge! You will receive a 38 page Success Guide and have a personal coach to answer questions, give resources, and support you in moments of weakness! Plus there are PRIZES.
And you'll be spending the 30 days using the diet you will someday be recommending to your patients for the prevention, improvement or “cure” of: high blood pressure, high cholesterol, type 1 diabetes, type 2 diabetes, asthma, allergies, skin conditions, PCOS, infertility, migraines, depression, bipolar disorder, heartburn, GERD, joint pain, ADD, thyroid dysfunction, Lyme disease, fibromyalgia, leaky gut syndrome, Crohn’s, IBS, Celiac, diverticulitis, ulcerative colitis, and others.
Come learn how to "walk the walk" and change your life in 30 days!
This is also our club fundraiser for the trimester so we need a lot of participants! Get all your friends and sign up together!
KINESIO TAPING SEMINAR
I'm sure all of you are familiar with Kinesio tape, but did you know its inventor, Dr. Kase, is a National grad? Well he's coming to speak here next week! Friday at 4pm in SC2 Dr. Kase will be here giving a free presentation from 4-5, and a practice demonstration from 5-6.
If you're interested in getting certified (and you should be) there will be a certification seminar that weekend - February 25-26th. And because he's a fan of our club, he is offering a $20 discount to any Health & Fitness Club members who refer someone to the seminar. Only one per person. The cost of the seminar is $195 (already discounted) but if you bring someone with you it's only $175.
FRIDAY
WARMUP
6 rounds:
- Barbell Complex (65/45)
- 20x Step-Ups
- Foam Roll Lower Back
TRAINING
(1) 10 rounds:
- 10x Bench Press (105/65)
- 10x Back Squat (125/85)
- 5x Seated Russian Twists (25/10)
- 10x Swings (45/25)
- 5x Bench Jumps
- 2x Tarzan Pull-Ups
(2) 300 Step-Ups
(3) 10 rounds:
- 5x Curtis P's (55/35)
- 10x Jingle Jangle's
- 15x situps
30 DAY PALEO CHALLENGE!
Join us during the month of March for the 30 Day Paleo Challenge! You will receive a 38 page Success Guide and have a personal coach to answer questions, give resources, and support you in moments of weakness! Plus there are PRIZES.
And you'll be spending the 30 days using the diet you will someday be recommending to your patients for the prevention, improvement or “cure” of: high blood pressure, high cholesterol, type 1 diabetes, type 2 diabetes, asthma, allergies, skin conditions, PCOS, infertility, migraines, depression, bipolar disorder, heartburn, GERD, joint pain, ADD, thyroid dysfunction, Lyme disease, fibromyalgia, leaky gut syndrome, Crohn’s, IBS, Celiac, diverticulitis, ulcerative colitis, and others.
Come learn how to "walk the walk" and change your life in 30 days!
This is also our club fundraiser for the trimester so we need a lot of participants! Get all your friends and sign up together!
THURSDAY
WARMUP
3 Rounds
- Barbell Complex @ 65#
- Instep Stretch
- 5x Dislocates
TRAINING - Strength
(1) 8 Rounds
- 3x Overhead Squat For Rounds 1-3, then 1x Overhead Squat for Rounds 4-8 - Increase - 5# from Monday's loading, and use this load across rounds 4-8
- Rest 1-2 Minutes between Sets
(2) 8 Rounds
- 3x Power Clean + Push Press for Rounds 1-3, then 1x reps for Rounds 4-8 - Increase 5# from Monday's loading, and use this load across rounds 4-8
- Rest 1-2 Minutes between Sets
(3) 8 Rounds
- 3x Squat Clean - for Rounds 1-3, then 1x reps for Rounds 4-8 - Increase 5# from Monday's loading, and use this load across rounds 4-8
- Rest 1-2 Minutes between Sets
30 DAY PALEO CHALLENGE!
Come to an info meeting Wednesday at noon in Janse 140. You’ll learn exactly what to eat and how to exercise to get the leanest, strongest, healthiest body with the least amount of pain, suffering and sacrifice possible.
And you'll do it using the diet you will someday be recommending to your patients for the prevention, improvement or “cure” of: high blood pressure, high cholesterol, type 1 diabetes, type 2 diabetes, asthma, allergies, skin conditions, PCOS, infertility, migraines, depression, bipolar disorder, heartburn, GERD, joint pain, ADD, thyroid dysfunction, Lyme disease, fibromyalgia, leaky gut syndrome, Crohn’s, IBS, Celiac, diverticulitis, ulcerative colitis, and others.
Come learn how to "walk the walk" and change your life in 30 days!
This is also our club fundraiser for the trimester so we need a lot of participants! Get all your friends and bring them with!
WEDNESDAY
WARMUP
3 rounds:
- 8x Kettlebell Floor Press (35/25)
- 4x Tarzan pull ups
- 5x Dislocates with PVC
- 2x Shoulder Sweep
TRAINING
(1) 8 Rounds
- 3x Military Press - For Rounds 1-3, then 2x for Rounds 4-8 - Increase 5# from last Wednesday's loading, and use this load across rounds 4-8
(2) 10 Rounds
- 10x Strict Pull Ups
- 10x Situps
- Instep Stretch
(3) 6 Rounds
- 5x Seated Alternating Dumbbell Curls - increase load until 5x is hard, but doable
- Foam Roll Lower Back
TUESDAY
30 DAY PALEO CHALLENGE!
Come to an info meeting Wednesday at noon in Janse 140. You’ll learn exactly what to eat and how to exercise to get the leanest, strongest, healthiest body with the least amount of pain, suffering and sacrifice possible.
And you'll do it using the diet you will someday be recommending to your patients for the prevention, improvement or “cure” of: high blood pressure, high cholesterol, type 1 diabetes, type 2 diabetes, asthma, allergies, skin conditions, PCOS, infertility, migraines, depression, bipolar disorder, heartburn, GERD, joint pain, ADD, thyroid dysfunction, Lyme disease, fibromyalgia, leaky gut syndrome, Crohn’s, IBS, Celiac, diverticulitis, ulcerative colitis, and others.
Come learn how to "walk the walk" and change your life in 30 days!
This is also our club fundraiser for the trimester so we need a lot of participants! Get all your friends and bring them with!
WARMUP
- 10 Minute KB Complex (25/15)
TRAINING - Work Capacity
(1) 20 Rounds
- 1x Burpee + Suicide Sprint Every 30 Seconds
(2) 4 Rounds
- 20/20/20 Low Back Complex
- 15x GHD Situps
- 15x EO's holding 45# with bent arms over chest
(3) 3 Rounds
- Foam Roll T-Spine
- Foam Roll Lower Back
- 3rd World Stretch
MONDAY
WARMUP
3 Rounds
- Barbell Complex @ 65#
- Instep Stretch
- 5x Dislocates
TRAINING - Strength
(1) 8 Rounds
- 3x Overhead Squat For Rounds 1-3, then 2x Overhead Squat for Rounds 4-8 - Increase 5# from what's on the board, and use this load across rounds 4-8
- Rest 1-2 Minutes between Sets
(2) 8 Rounds
- 3x Power Clean + Push Press for Rounds 1-3, then 2x reps for Rounds 4-8 - Increase 5# from what's on the board, and use this load across rounds 4-8
- Rest 1-2 Minutes between Sets
(3) 8 Rounds
- 3x Squat Clean - for Rounds 1-3, then 2x reps for Rounds 4-8 - Increase 5# from what's on the board, and use this load across rounds 4-8
- Rest 1-2 Minutes between Sets
The Big 24 lifting series is almost done folks - make the most of it!
Feeling stiff? Sore? ROM limited? Then go see one of the fitness-minded interns in the clinic:
Mornings:
- Kendelle Krause
- Neha Shah
Afternoons:
- Heather Winnan
- Elliott Jordan
Looking for something to do in the Naperville area Saturday? Come cheer me on as I compete in the 2012 Garage Games! These regional events will be taking place all over the country with one main event happening later this year with the winners. There will be 140 competitors at the Naperville location.
They haven't told us what any of the workouts are, but I know there will be a lot of heavy lifting, and I was hoping for more body weight workouts, so we'll see how that goes. If you're not busy stop by and cheer me on!
There will be multiple workouts going all day between 9am and 5pm. The address is:
Meadow Glens Elementary School
1150 Muirhead Ave.
Naperville, IL
FRIDAY
TRAINING
3 rounds, 1 minute each, rest in between:
- wall balls (20/14)
- sumo deadlift high-pulls (75/55)
- bench jumps
- DB push press (35/25)
- burpees
This is Chad OchoCinco vs. Annie Thorsdaughter who took first in the women's division in the 2011 CrossFit Games.
THURSDAY
WARMUP
3 Rounds:
- Barbell Complex (65/45)
- Instep Stretch
- 5 Dislocates
TRAINING - Strength
1) 8 Rounds
- 3 Overhead Squats (same loading as Monday)
- Pigeon Stretch
2) 8 Rounds
- 3Power Clean + Push Press (same loading as Monday)
- Hip Flexor Stretch
3) 8 Rounds
- 3 Squat Clean (same loading as Monday)
- Foam Roll Lower Back
I know The Big 24 has been a long series for all of you, but it's winding down. Next week we'll see the number of reps scaled back, and new workouts on the other days. Make sure you're getting enough protein post-workout to repair those muscles and plenty of water to prevent soreness!
Bob Harper from "The Biggest Loser" talks about his recent conversion to CrossFit.
WEDNESDAY
WARMUP
3 rounds:
- 8x Kettlebell Floor Press (35/25)
- 4x Tarzan pull ups
- 5x Dislocates with PVC
- 2x Shoulder Sweep
TRAINING - Strength
(1) 8 Rounds
- 3x Military Press - Recall your finishing load from last Wednesday. Today, add 5# to this load and use it "across" rounds 4-8.
- Shoulder Lock and Load
(2) 10 Rounds
- 8x Strict Pull Ups
- 10x Situps
- Instep Stretch
(3) 6 Rounds
- 5x Seated Alternating Dumbbell Curls - increase load until 5x is hard, but doable
- Foam Roll Lower Back
TUESDAY
WARMUP
- 10 Minute KB Complex (25/15)
TRAINING - Work Capacity
(1) 20 Rounds
- Suicide Sprint Every 30 Seconds
(2) 4 Rounds
- 10 Situps
- 10 Good Mornings @ 45# Barbell
- 30/30 Side Bridge
- EO's
(3) 3 Rounds
- Foam Roll T-Spine
- Foam Roll Lower Back
- 3 Ride it Down
- Ultimate Shoulder Stretch
MONDAY
It's like peering into the future at what my daughter will someday be like.
WARMUP
3 Rounds:
- Barbell Complex (65/45)
- Instep Stretch
- 5 Dislocates
TRAINING
(1) 8 Rounds:
- 3x Overhead Squat: Increase 5# from what's in the board, and use this load across rounds 4-8
- Pigeon Stretch
(2) 8 Rounds:
- 3x Power Clean + Push Press: Increase 5# from what's in the board, and use this load across rounds 4-8
- Hip Flexor Stretch
- 3x Floor Slide
(3) 8 Rounds:
- 3x Squat Clean: Increase 5# from what's in the board, and use this load across rounds 4-8
- Foam Roll Lower Back
Feeling sore, like these workouts are taking a toll on your body? Then go visit one of the Health & Fitness Club veterans in the student clinic!
Morning:
- Kendelle
- Neha
Afternoon:
- Heather
- Elliott
FRIDAY
WARMUP
3 rounds:
- 8 DB Floor Press (35/25)
- 4 Tarzan pull ups
- 5 Dislocates with PVC
- 2 Shoulder Sweeps
TRAINING
A) 11 rounds
- 5 DB swings w/right & left arm (35/25)
- 5 DB squat cleans w/right & left arm (35/25)
- 10 push ups
- 5 renegade rows (25/15)
- 50 step ups
B) 60 sandbag get ups (60/40)
C) Do A again
THURSDAY
WARMUP
3 Rounds:
- Barbell Complex (65/45)
- Instep Stretch
- 5 Dislocates
TRAINING - Strength
1) 8 Rounds
- 3 Overhead Squats (same loading as Monday)
- Pigeon Stretch
2) 8 Rounds
- 3 Power Clean + Push Press (same loading as Monday)
- Hip Flexor Stretch
3) 8 Rounds
- 3 Squat Clean (same loading as Monday)
- Foam Roll Lower Back
