12/29 & 30 - No Park workouts. Back 1/5 & 6, 2008

We will not hold another of our WeekEnd Workouts(WEW) at the Park again until 1/5 and 1/6/2008. If you have not joined us for a WEW, resolve to start. No excuses. We scale the workouts to each specific persons condition and goals. With a warm-up and 20 min. routine, your outta there in 30 minutes. Great results for improved functional strength and increased endurance. Visit http://www.crossfit.com/ for details.
Shoot me an email if you have any questions. dougsmith02@aol.com

Thank you to each of you that have been a guest to this website or to our Weekend Workouts. Special thanks to Drew for his faithfulness and positive encouragement. May you all have a joyful Christmas and a blessed New Year. Come back for some real gains in 2008.
Remember those fighting for our freedom during the holidays.
Be Strong and Courageous!!

Weekend Workouts 12/22 & 23 4:00 PM Gleason Park

This weekend I'll bring the boom box so we won't miss the football games. Join us for a workout program that we will tailor to your specific level of fitness. We are getting great results. Get in on the fun of doing workouts outdoors. Weekend workouts are always free.
SATURDAY'S RESULTS:
three rounds for time of:
25 pound Dumbbell snatch, 21 reps, right arm
21 Push-ups
25 pound Dumbbell snatch, 21 reps, left arm
21 Push-ups
et 17:20
SUNDAY'S RESULTS:
(10)Sandbag Power Clean & Squats - 5 to left shoulder- 5 to right shoulder
(15) Pushups
Six Rounds in 18:52

WEEKEND WORKOUT 12/15&16 4 PM GLEASON PARK

ENGLISH RUGBY PROP POWERS OVER AUSSIE DEFENDERS IN RECENT RUGBY WORLD CUP.
RUGBY REQUIRES STRENGTH, STAMINA, SPEED, AND A GREAT DEAL OF COURAGE.
IF YOU ARE DISCOURAGED WITH THE ORDINARY FITNESS PROGRAMS AT THE BIG BOX GYMS, JOIN US THIS WEEKEND AT GLEASON PARK AND WE WILL DO A WORKOUT SCALED JUST FOR YOU. SHOT ME AN EMAIL dougsmith02@aol.com IF YOU HAVE ANY QUESTIONS.

SATURDAY'S RESULTS:
Drew and I did the following workout, adapted from Click here: The Fitness Conduit .
Power clean x 10 reps with 95lbs
Push-ups x 15 reps
5 rounds
All cleans are taken from the deck.
Join us at 4:00PM on Sunday and we will adapt a CrossFit Workout to your fitness level. We meet at Gleason Park by the monkey bars, on the trail behind the pool. Great way to work on your fitness goals for 2008!

SUNDAY'S RESULTS:
We did CrossFit's Fri. WOD,
Shoulder press 1-1-1-1-1 reps with 105 lbs
Push press 3-3-3-3-3 reps with 115 lbs
Push Jerk 5-5-5-5-5 reps with 130 lbs
Weather was great.

Weekend Workouts12/8 & 9 4:00PM Gleason Park

GIMME THIRTY!!
The Push-Up, long a favorite among junior high school P.E. teachers and Marine Corps drill instructors, is for many, more closely associated with punishment than anything else. Though common to group exercise programs, its use in serious strength and conditioning regimens is infrequent. These days, the push-up, like the jumping jack, tends to be relegated to outdoor programs where the number of exercisers and lack of equipment make it a staple due to necessity.
In an earlier time the push-up was largely regarded as a measure of a man’s strength and fitness. In more modern times much of this reputation has been passed on to the bench press, but the push-up’s passing misses the great opportunity to master a gateway movement to one of the most developmental progressions in all of fitness. Coach Glassman CrossFit Journal March 03.

This weekend we will be doing a CrossFit workout. We will begin with a short warm up and 20 - 30 min. workout that can be adapted to your fitness level and goals. Join us and start getting great results. Weekend workouts are always free. I'll have all the gear we'll need. We meet at the monkey bars on the fitness trail behind the pool. Bring a friend and a water bottle and let's get started. Shoot me an email if you have any questions, dougsmith02@aol.com .
Be Strong and Courageous!

SATURDAY'S RESULTS:
WEIGHTED PULLUPS - 3,3,3,3,3,3,3,3,3,3
60#EA. HAND DUMBBELL DEAD LIFTS - 10,9,8,7,6,5,4,3,2,1
PUSHUPS - 20,18,16,14,12,10,8,6,4,2
ET, 20 Min. that's 195 reps. Great fun. Join us on Sunday at 4:00pm and we will buzz through a CrossFit workout that brings great results.
SUNDAY'S RESULTS:
WE DID,
60 PULLUPS
120 PUSHUPS
180 FREE SQUATS
Join us next weekend. We will do CrossFit workouts that will forever change your perception of fitness. Gleason Park at the monkey-bars, 4 pm Sat and Sun. Park workouts are always free and Gleason Park is doggie friendly. Bring a friend.
Be Strong and Courageous!!