Is CrossFit Your Sport!

I love football, but we all know you should not spend so much time sitting on your butt!
As some of us were watching the UFC fights this past Saturday,
wagers were made, push ups were perfomed.
Since CrossFit is the sport of fitness, what a great way to tie their sport to your sport (CrossFit)!

So as you watch those bowl games this week try incorporating some CrossFit.

How to make bowl games and playoff games into
CrossFit workouts!

Do 5 burpees each time a team scores!

Log how many you get in each game!

Come up with some of your own ideas to make watching a sporting event
into a CrossFit WOD. Post them in the forum.

Today's WOD

20 Minute time limit
Failure is anytime the movement is broken.

Wall Ball (to failure)
Push ups (to failure)
Squats (to failure)
Mountain Climbers (to failure)
Sit ups (to failure)

Record reps and rounds.

Time Confirmed

There will be a 5:30am class on Wednesday and Friday Morning this week.
(8am has been ruled out.)

Set your 2009 Fitness Goals!

It is that time of year to set
your fitness goals for the
next year.

This group of ladies set on of
their fitness goals to complete
the Danskin Triathlon.


Each one completed this fitness goal!

What is your fitness goal for 2009?
THIS WEEK'S SCHEDULE
Monday/Tuesday - regular schedule
Wednesday - 5:30am and 12:15pm class
Thursday - OPEN NEW YEAR'S DAY WOD - 11:00AM
Friday - regular schedule

Today's WOD

# of Rounds in 20 Minutes

5 Thrusters
7 Hang Cleans
10 SDLHP

Start 'em Young

Check out Nikki's post.


Colton is ready! He says "It's on"


Nikki Hall's Blog

Remember the reason

We will have a noon class today and Friday.
Have a Merry Christmas. Don't forget what it
is all about!







Breathing Ladder

1-10-1 Thrusters


WOD

"Cindy"

5 pull ups
10 push ups
15 squats

AMRAP in 20 minutes.

38 Special

WOD

38 Special

38 Squats (any way you like, Mike here did overhead squats with 95lbs. Ouch!)
38 Push ups
38 Burpees
38 Sit ups

2 rounds for time.

Baseline

Baseline

Row 500m
40 squats
30 situps
20 push ups
10 pull ups

for time


Back Squat 10 as heavy as you can for 10 reps
Push Press 10 as heavy as you can for 10 reps
Step ups 10

3 rounds (no time component)

Overhead Squats

CrossFit is a skill based fitness plan.
We work to improve our skill level and use these
functional movements to improve in the 10 attributes
of fitness.
Today we will work on Overhead Squats.





wod

10-20-30

Ball Slams
Lunges (each leg)
Overhead Squats

For time

Thrusters

Check this out from Nikki Hall.

Monday, December 15, 2008

Stoked!

Training is going VERY well for me. Every day is a new PR (Personal Record). I'm doing everything as prescribed and am overflowing with pride at my accomplishments and motivation. Like I tell my clients or those new to CrossFit, "If CrossFit were your sport all your training would be put to the test on FRAN DAY!" Fran is 3 sets of 21, then 15, and 9 reps of 65 lb Thrusters and Pull Ups. My first experience with Fran as Rx'ed took over 10 minutes and I struggled with multiple attempts to get the last pull up to qualify. My second Fran was in late June at my CrossFit cert. I was so excited to get it done in under 7 minutes! But holy moly! Last week takes the cake! I walked away with a 4 minute & 26 second Fran time!!

Next goal, Sub 4 Fran!!!




WOD

Thrusters

5-5-5-5-5

Tis the season

Its that time of year - so remember
to log your food intake in the Nutrition Log!






WOD

10 Deadlifts
10 Burpees

5 rounds for time

Favorite Tunes

Hey gang! Be sure to register and check out our new forum.
It is a great place to log your workouts and nutrition. This works
great for accountability!

Log in and let us know,

What are some of your favorite tunes that push you through those last few reps of your WOD? Click here to answer.




20 Double Unders
20 Squats

5 rounds for time.

Great Monday!

David and Robin had a great time in Los Angeles
with Andy Petranek and John Burch of CrossFit LA.

We watched their "Nancy Challenge" finals on Saturday.

Thanks to everyone out there for a great weekend!



WOD

The Filthy Fifty


50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


For Time

FOCUS

If you haven't done FRAN this week please look forward to accomplishing this today!

WOD
5K RUN

RUN for FUN

WOD

4 Rounds for Time:

15 MB Cleans

Red Stripe Sprint

5 275 Lb Deadlift

Red Stripe Sprint

15 Burpees

No Pain No Gain

WOD

"FRAN"
21-15-9
Thrusters
Pull Ups

Congratulations Colton!

Colton received his yellow belt in
Tang Soo Do!









"Annie"

50-40-30-20-10
double-unders
situps

WOD


AMRAP in 20 minutes

15 Pull Ups
15 Ring Push ups
15 Back Extensions
15 GHSU

Happy Birthday Nikki

Matt tries to keep up with Nikki!

Happy Birthday Nikki!






WOD


With clock running for 20 minutes

Max # pullups
Max # pushups

Post scores

Kettlebell!!!!

Get those Kettlebells out gang!!!








WOD

20 Kettlebell Swings
20 Goblet Squats
20 Double Unders


3x for time.

"Mr Joshua"

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

"Mr Joshua"

400m Run
30 GHSU
15 Deadlift (225 RX men)

5 Rounds for Time

CrossFit Total

Get out of your comfort zone!

Progress comes when you push out of the comfort zone.

World Class coaches help you push those limits in the most
efficient, technically correct and aggressive means possible.







WOD

CrossFit Total

Perform a 1 rep max for each of the following:

Back Squat

Shoulder Press

Deadlift

Total your score

BCS Sucks!

Keep Working!

Don't let those holidays slow your workouts.
Keep pushing!








WOD

21-15-9

SDHP
Push Press
Front Squat
400 meter run

For Time

Start Working it Off Now

WOD


5 Burpees
10 Pushups
15 KB Swings
4oo Meter Run

AMRAP in 20 Minutes

DB BEAR

From Coach Rut

Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of bodyweight.



post load and comments

Great Day To Be Alive

Great Day To Be Alive!!!











WOD

21-15-9

Med Ball Cleans
Single arm overhead lunge
Pull Ups
Wall Ball
Mountain Climbers(each side)

For time

Friday WOD

Eric had a fight!











WOD

10 Thrusters
10 Pullups

AMRAP in 20 minutes

Fight Gone Bad

Yeah Box Jumps!











WOD

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

run run run

Check out a great success story on Nikki Hall's blog.


It's a beautiful day outside so let's get out there.




WOD

Run 5k

Tabata Row

WOD

Tabata

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the
first 8 intervals are

Row followed by
Jump Rope the third 8 intervals are
KB Swing the final 8 intervasl are
Sit ups

Burpee Day

Drawn from The Hopper Deck,

CFWU

WOD

100 Burpees

for time

"NATE"

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. Pictured above Mike and Lauren are both doing handstand push ups, but scaled to their ability.

WOD

"Nate"

Complete as many rounds as possible in 20 minutes

2- Muscle ups

4-Handstand Push-ups

8- 2-Pood Kettlebell swings

"Angie"

Get A Grip!

WOD

"ANGIE"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

For time!

"Team Murph"

Lt. Colonel Christopher Butler

(pictured as a Major) is just

one of our soldiers who is serving our

country in Iraq.

Make sure to say thank you to our

Veterans today!

WOD

"Team Murph"

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

Complete in a team of two for time.

OUCH!

Go Eric!









WOD

Start with 10 reps of the following
10 sdhp
10 ring dips
10 box jumps
10 wall ball

Drop 1 rep on all exercises every round until you hit zero.

For time.

Congratulations!

Summit Christian Academy
AA Team!
2nd Place in Volleyball Tournament






WOD
"Michael Modified"

1/2 mile Run
30 back extensions
30 situps
30 pushups

3 rounds for time

Pull ups and a Breathing Ladder

Team Wallball!







WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Rest 3 minutes then,

Perform a breathing ladder 1-10-1 with thrusters

Get Some Thrusters In.

Miranda works on her Kettlebell swings.








WOD

Perform 5 Rounds of the following

15 Thrusters (guys 95, gals 65)
100 Jump Rope

for Time

Halloween Wall Ball

Pumpkin ball!


Happy Birthday Mike!





WOD

"Karen"

150 wall ball (20lb)

for time

Hell's Bell's

Nikki Practices her levitation
skills!








If you have not done the PFT, be sure to do it today.

If you have,

WOD

"Hell's Bell's"

Perform 3 rounds for time

15 Kettlebell Clean and Jerk right side
15 Kettlebell Clean and Jerk left side
15 KB SDHP
15 KB Swings

PFT

PFT

Max Push ups 2min
Max Sit ups 2min
2 Mile Run for time.

CrossFit's Future

WOD

50 Wallball

40 Push ups

30 Pull ups

20 Hang Cleans

10 DB Snatch (each side)

5 burpees

CrossFit Craze

Lail shows that she has the CrossFit "Craze" going!

WOD

400m Run

25 Squats

25 KB Swings

25 Box Jumps

3 rounds for Time

Bring It!

Kelli Brings it to the 5:30am class!

WOD

4 Rounds

20 Pushups
200m run
20 Lunge Steps
200m run
20 KB Swings
200m run
20 Abmat Situps

Clapping Pull ups

Clapping Pull Ups 2


WOD

Red Strip Run
100m Farmer walk (dbells)
10 Wall Ball
20 Pushups

20 KB Swings
20 Squats
20 Double Unders/40 Regular

Yeah Thrusters!

WOD

21 Thrusters
100 Jump Rope
21 Renegade Row
100 Jump Rope
21 Back Squat
100 Jump Rope
21 Thrusters


for Time

TABATA SCORES

Everyone had a good time with the TABATA SOMETHING ELSE WOD on friday, but I think the Happy Hour was just what Dr. Tabata ordered.

Awesome job to everyone. Click the link to compare your score to last time and see how you measure up. August 20, 2008 TABATA SOMETHING ELSE

October 17, 2008 TABATA SOMETHING ELSE

Kimberly: 84-32-44-82= 242

Tina S.: 72-90-93-94 = 349

Nikki: 55-60-91-155 = 367 Rx'ed

Chris: 70-38-62-63 = 233

Missy: 91-63-60-89 = 303

Keisha: 71-78-73-75 = 297

Lail: 91-94-70-67 = 288

Denise: 63-65-93-80 = 301

Jana: 68-85-68-67 = 288

Courtney: 40-78-80-102 = 300 Rx'ed

Duan: 24-43-88-73 = 288 Rx'ed

Kris W: 47-93-109-113 = 362

Britney: 157-116-47-145 = 465

Kelli: 56-57-70-101 = 284

Kate: 107-53-57-106 = 323

Allen: 78-102-57-113 = 350

Betty: 100-95-63-105 = 363

Holly: 47-79-54-84 = 264

Eric: 42-55-80-108 = 265 Rx'ed

Julie: 85-65-81-96 = 327

Katie: 71-93-102-91 = 357

Nicole: 103-76-105-103 = 387

Amanda: 65-114-109-123 = 411

(I copied the scores off the board and your papers, so if the math is off blame your partner!)

Tabata Something Else Happy Hour

Tabata Happy Hour Today!!

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals

Forging Elite Fitness

Elite Fitness Anywhere, Anytime!









10 Deadlift
20 Steps, walking lunges
30 Knees to Elbows
40 Double Unders

3 rounds for time

Mary

Eric catches some air.











WOD

"Mary"

5 Handstand Pushups
10 1-legged squats
15 Pullups

As Many Rounds as Possible in 20 Minutes.

20's

Duan feels the pain!








WOD

20 DB Cleans
20 kettle bell swings

5 rounds for time

Hook 'Em

Several of us went up for the big game!
We had a blast. Hook 'em!









wod
run 800 meters
100 russian twist
75 sit ups
50 thrusters
25 pullups

for time

Get off your Fanny!

Get off your Fanny and over to Tillman's!


Nikki's Bootcamp
Saturday at 9:30am










Friday's WOD

For Time:

21-15-9

Pull-Ups
Box Jumps
Burpees
Sit-Ups
MB Slams, 20 lbs.

Blessed

There are many things
happening at Tillman Training.

New opportunities for changes and
growth and we are excited!




from the main site


WOD

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Squat, Jerk, Squat

Box Jumps anyone?








WOD

5 rounds

5 Front Squat
5 Push Jerk
5 Back Squat

No time component. See how heavy you can go.