You are currently browsing the monthly archive for December 2008.
TEAM WORKOUT
For each participant complete:
25 Burpees
25 Back Squats
50 Push Press
50 Ball Slams
100 Double Unders
100 Sit-ups
100 Box Jumps
BURPEE CHALLENGE: Day 100
Burpees to Date: 4,950
Burpees to Go: That’s all folks!
Happy New Year! Here’s wishing you all the best possible 2009. This year is going to be a great year at CFR. Look for increased focus on nutrition and more great workouts. I have plans for y’all.Dan
PS – Boy am I glad we are done with the burpees.
3 Rounds for time
10 Pull-ups
15 Sumo Deadlift High Pull, 95/65
30 GHD Sit-ups.
BURPEE CHALLENGE: Day 99
Burpees to Date: 4,851
Burpees to Go: 100
Why not just wash down a quick snack with a glass of water. I’d suggest a string cheese, a small hand full of almonds and some baby carrots. You will be hydrated, have a good balance of fat, protein and carbs and guess what, it’s fortified with vitamins too.
The idea of “fortifying” a Coke is simply insulting.
ARTICLE: FDA warns over Diet Coke Plus nutrition claims
“The FDA does not consider it appropriate to fortify snack foods such as carbonated beverages,” the U.S. Food and Drug Administration agency told the beverage giant in a letter dated Dec. 10 and made public on Tuesday.”
and
“Coca-Cola has marketed Diet Coke Plus as “a good source of vitamins B3, B6, and B12, and the minerals zinc and magnesium.” It was launched in the United States in April 2007.”
AMRAP – 20 minutes
5 Hang Power Cleans
7 Front Squats
10 Push-ups.
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BURPEE CHALLENGE: Day 98
Burpees to Date: 4,753
Burpees to Go: 199 (Is this exciting or what?!?)
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CABIN FEVER: Wikipedia
Cabin fever is an idiomatic term for a claustrophobic reaction that takes place when a person or group is isolated and/or shut in, for an extended period. Symptoms include restlessness, irritability, forgetfulness, laughter, and excessive sleeping. The word is also used humorously to indicate simple boredom from being home alone.
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A number of you have reported not feeling well after a week stranded inside your house due to the unruly weather. I’m pretty sure it’s you bodies response to no working out and not seeing me. So the moral of the story is… I make you feel good when I make you feel bad. So get in and get healthy before you turn out like Jack.
AMRAP – 20 minutes
10 Wall Ball Shots
10 Deadlift
BURPEE CHALLENGE: Day 97
Burpees to Date: 4,656
Burpees to Go: 297
The deadlift is one of the most functional movements that you can do. It’s no more difficult than picking something, often times heavy off the floor. In the video below, listen to Coach Glassman talk about the deadlift and watch the form of the various athletes as they perform the lift.
VIDEO: Deadlift
REST DAY
BURPEE CHALLENGE: Day 96
Burpees to Date: 4,560
Burpees to Go: 394
The streets are improving so I expect to see everyone more starting this week. December has been a sparse month for attendance for a number of reasons. Let’s reverse that trend starting tomorrow.
3 Rounds for time
25 Box Jumps
25 Push-ups
25 Ball Slams.
BURPEE CHALLENGE: Day 95
Burpees to Date: 4,465
Burpees to Go: 490
New Years Resolutions. Have you thought about yours? I like to think of resolutions more as goals. Resolutions are made to be broken but I take goals more seriously. I have been thinking through my goals for the year and will write them down. This time next year I can assess my efforts and results and determine if I did a good job in 2009.
By the way. My Christmas is all put away. All I need is for the Boy Scouts to come pick up the tree.
Handstand hold for 2 minutes
21-15-9
Squats
Push Press
Deadlift
BURPEE CHALLENGE: Day 94
Burpees to Date: 4,371
Burpees to Go: 585
