Wednesday, April 30, 2008

Weekend Workouts Gleason Park 5:00PM 5/3 & 4

JOIN US THIS SATURDAY AND SUNDAY 5:00pm AT GLEASON PARK. GREAT CROSSFIT WORKOUTS. I'LL HAVE ALL THE GEAR. ALL ARE WELCOME. WE WILL SCALE A 20 TO 30 MIN. SESSION THAT WILL MEET YOUR NEEDS. PARK WORKOUTS ARE ALWAYS FREE. GREAT RESULTS IN THE GREAT OUTDOORS.

SUNDAY'S RESULTS:
Half of the Filthy Fifty

1. 25 BOX JUMPS
2. 25 RING ROWS
3. 25 KETTLEBELL SWINGS
4. 25 LUNGES
5. 25 KNEES TO ELBOW, HANGING CRUNCH
6. 25 PUSH PRESS WITH DUMBBELLS
7. 25 BACK EXTENSIONS (GOOD MORNINGS)
8. 25 WALL BALL
9. 25 PERFECT PUSHUPS
10. 25 SANDBAG DEADLIFTS

THIS WAS A GREAT WORKOUT AT THE PARK. JOIN US NEXT SATURDAY 5/10/08.

SATURDAYS RESULTS:
BEAUTIFUL DAY AT THE PARK. WE DID A CROSSFIT INSPIRED WORKOUT THAT BUILDS STRENGTH AND ENDURANCE.
9 ROUNDS:
10 THRUSTERS
10 PERFECT PUSHUPS
Alternating rounds with Sandbag and Dumbbells for the thrusters. 180 reps.
JOIN US ON SUNDAY AT 5:00PM AND BECOME A PART OF THE CROSSFIT COMMUNITY.
EMAIL ME IF YOU HAVE ANY QUESTIONS, dougsmith02@aol.com.

Wednesday, April 23, 2008

Weekend Workout Gleason Park 5:00PM 4/26 & 27

What ought one to say then as each hardship comes? I was practising for this, I was training for this ....–Epictetus
This is one of my favorite quotes.

Check out the CrossFit spread in Muscle & Fitness Mag. for May 2008.
http://www.muscleandfitness.com/feature/189

Join us this weekend and start practicing for hardships that we hope don't come.....This weekend we will do warmups and 20 minute CrossFit workouts, styled to individual fitness levels and goals. Short and sweet. We tailor each exercise for rehab or fitness, to meet your personal ability. For young, old, everyone, park workouts are always free. Join us at the at 5:00pm Sat and Sun and you will be proud of your new fitness adventure. Bring a friend!!
Shoot me an Email if you have any questions, dougsmith02@aol.com

Sunday, April 13, 2008

SCHEDULE CONFLICT, NO SAT WORKOUT SEE YOU SUN AT 5:00PM 4/20


NO SATURDAY WORKOUT.APOLOGIZES FOR THE MIXUP. SEE YOU SUNDAY AT 5:00 PM. JOIN US.


England Rugby strongman goes against Aussie tacklers.


If you train hard, you'll not only be hard, you'll be hard to beat. -Herschel Walker

Join us this weekend and we will scale the workout to your personal level of fitness and turn you loose on a CrossFit adventure that will bring great results. We will meet at Gleason Park by the monkey bars, on the fitness trail, behind the pool at 5:00 PM. We do a CrossFit warmup and a 20 to 30 min workout and your outta there. Short and Sweet !! Join us.

SUNDAY'S RESULTS:
We did the following as a group,
CrossFit Warmup X 2,
Modified Chelsea - 15 minutes on the minute of,
Park Workout take 1 min break ea 5 min.
3 Pull ups
10 Push ups
10 Squats
John, Drew, Bob, and Doug. We did this workout as a group and had a great time.
Good job fellows. Join us next weekend for CrossFit workouts that get results.
Email me if any questions dougsmith02@aol.com
BE STRONG AND COURAGEOUS !!

Wednesday, April 9, 2008

Weekend Workout Gleason Park 5:00PM 4/12 & 13

"The will to win is meaningless without the will to prepare!" -- Joe Gibbs

CrossFit is a unique workout concept that provides functional strength, muscular endurance, balance, accuracy and overall conditioning for individuals of all abilities and ages. Visit CrossFit Headquarters http://crossfit.com/This weekend we will do warmups and 20 minute CrossFit workouts, styled to individual fitness levels and goals. Short and sweet. We tailor each exercise for rehab or fitness, to meet your personal ability. For young, old, everyone, park workouts are always free. Join us at the at 5:00pm Sat and Sun and you will be proud of your new fitness adventure. Bring a friend! Email me if you have any questions dougsmith02@aol.com .
Be Strong and Courageous!!
Sunday's Results:
CrossFit Warmup and "Quarter Gone Bad" scaled as shown and done as a team,

Three rounds for total reps of:
95 pound Thruster, 15 seconds Rest 45 Seconds
25 pound Weighted pull-up, 15 seconds Rest 45 Seconds
Burpees, 15 seconds Rest 45 seconds

Join us next weekend and we will scale the workout to your personal level of fitness and turn you loose on a CrossFit adventure that will bring great results. We will meet at Gleason Park by the monkey bars, on the fitness trail, behind the pool at 5:00 PM. We do a CrossFit warmup and a 20 to 30 min workout and your outta there. Short and Sweet !! Join us.