Cards at the park!

The park work out this week will be in the format of a card game. The movements involved will be push-ups, overhead walking lunges with the plate, kettle bell swings, and box jumps. It will be a 15 minute Amrap. And the wildcard is a run. It is bound to be a whole lot of fun. Don’t miss it!! Meet at the gym to warm up and partner up. As always, those that choose to run back to the gym get gold stars!!!!

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Gettin’ down on Friday

Were you one of the millions of people who watched the CrossFit Games last month and got maybe more than a little inspired by those amazing athletes giving it all in front of all those cheering fans? Every October our friends down at Black Box Fitness in Albuquerque put on a local competition call Boxtoberfest (get it?). It consists of teams of 2 people and is open to anybody who wants to compete. We already have 4 teams going so you’re feeling the itch for a little competition training, talk to Coach Dorsey immediately! And you can read more about it here –> http://blackboxfitnessnm.com/joomla25/programs/boxtoberfest-games

Coach Dorsey at Boxtoberfest '12

Coach Dorsey at Boxtoberfest ’12

Friday

A) 3 x 5 Split Jerk

B) 10 rounds for time :

7 Burpees
7 T2B


Row Clen Dip Snatch Pull…. Repeat…

Whole Life Challenge Prelims - February 2013. Get some!!!!

Whole Life Challenge Prelims – February 2013. Get some!!!!

Thursday-

All levels-
A) Row 500 meters for PR

B) 3x for time
10 Power cleans @ 62.5 of one rep max
20 Dips
:60 secs rest
(10 minute cut off)

C) EMOM 10 (odd/even)
O: 10 OHS @ 50% 1RM Snatch
E: 10 Pull-ups

Advanced-

A) Row 5 min @ 80%

B) 3x for time
10 Sq. Cleans @ 62.5% 1RM
20 Dips
:60 rest
*10 minute cutoff

C) EMOM 10 (odd/even)
O: 10 OHS @ 50% 1RM Snatch
E: 10 Strict Pull-ups


Huddle up!

As of writing this, we are 123 people signed up for the Whole Life Challenge. WOW! It’s amazing to see so many people stepping outside of their comfort zones and raising their game. Not only that, but getting all the people in their life committed to doing the same; roughly half of those sign ups are friends and family!
Next Wednesday, September 4th, at 8pm we will be having a Whole Life Challenge pre-game huddle. We’ll walk through all the rules of the challenge, how to play, give some helpful tips from experience, and open it up to some Q&A.
Wednesday– 
All levels-
A) Dumbbell complex-
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell front squats

Increase the load each round. Rest as necessary between rounds.

B) 7 minute EMOM
Max Effort Strict Dead Hang Pullups
Beginners-
A) Same complex with Barbell

B) Same

Dario's so fast it's hard to get a clear shot!

Dario’s so fast it’s hard to get a clear shot!


Hang Power Snatch EMOM

Tuesday, August 27th
All levels-
A) 15 Minute EMOM-
2 Hang Power Snatch emom
B)5x
:30 Arch Hold
:30 Hollow Hold
:30 Push-ups
:30 Double Unders
:30 RKBS
:30 Rest
Beginner-
same
The fierce competitors of the 2012 CROSSFIT GAMES!!!

The fierce competitors of the 2012 CROSSFIT GAMES!!!


Jackie

Monday-
A) Jackie
B) Tabata
Sit ups
Single unders

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Partner Park Workout!!!

I love Saturday!!! Partner workouts are so fun and so challenging and these days we get to be outside while  we do them!!! What could be better than woking out outside with a friend?!

Squats on the basketball court

Squats on the basketball court

We will meet at the gym to get warmed up and get the necessary equipment and then carpool down to Torreon Park. Those of you that choose to can ruin back to the gym from the park after  your workout!!!!

the workout will be explained tomorrow-

the movements are jumping lunges

Bird pickers

push-ups

and some running!

 

 


Run!

Hey! Have you registered for the Whole Life Challenge yet? Are you still on the fence about it because you have a million and one things coming up over the next few months that will get in the way? Well I want you to watch this video:

To register, click this link –> https://www.wholelifechallenge.com/wlcfall2013/partners/undisputedfitness  and click ‘Join this community’. Then follow all the steps in the pop up window on the lower right side of the screen. When it asks you what level you want to do the challenge at, remember- only those doing it ‘Prescribed’ will be eligible for prizes.
Friday-
 
Run 400 meters
50 Squats
Run 400 meters
50 Push Ups
Run 400 meters
50 Sit ups
Run 400 meters
 
Buy out:
100 Double Unders for time
CrossFit Santa Fe 330

Everybody loves a Chipper…or at least I do!

Thursday, August 22

HIP, HIP HOORAY FOR A CHIPPER!!!!

All levels-

Chipper-
100 Double Unders
90 Squats
80 Situps
70 Walking Lunges
60 KB Swings
50 Pushups
40 Box Jumps
30 Med Ball Cleans
20 Wall Balls
10 Burpees

Advanced-
same but starts with a mile run then right into Chipper

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The only place where a jerk is a good thing.

Wednesday-
All levels-

A) Split Jerk – 25 minutes to find a heavy single

B) 8 minute amrap-
10 jumping lunges
10 burpees

Beginners-
A)10 minute EMOM- 2 Push Press
10 minute EMOM – 2 Split Jerks
B) same



Mobility WOD