JournalArchive for July, 2010
“PUNK’D” & “MURPH”
July 31st, 2010 | Author: Jess
10AM CLASS: WITH A PARTNER
Defense: 200 meter uneven farmer walk (70/50#)
Offense:
Burpees
turkish getups (20 / 10#)
box jumps
Max reps while partner completes uneven farmers walk
3 rounds for max reps
1PM CLASS:
1/2 MILE RUN
100 PULLUPS
200 PUSHUPS
300 SQUATS
1/2 MILE RUN
FOR TIME
“ANNIE OAKLEY”
July 30th, 2010 | Author: Jess
100 SITUPS
100 OVERHEAD SQUATS (75/55#)
100 WIPERS
100 KNEES TO ELBOWS
100 SNATCHES
ANY ORDER FOR TIME
**PROFESSIONAL CROSSFIGHT TESTING PICTURES ON DVD WILL BE AVAILABLE NEXT WEEK!!
“ASH”
July 27th, 2010 | Author: Jess
90 SECONDS EACH OF THE FOLLOWING EXERCISES:
- BURPEES
- PUSHUPS
- BOX JUMPS
- PULLUPS
- SQUATS
3 ROUNDS FOR MAX REPS
*GET WELL SOON DAWN NEWMAN AFTER YOUR MEDICAL PROCEDURE! THEN GET BACK IN HERE TO TRAIN!
**A BELOVED PET OF THE MCCARTHY FAMILY PASSED AWAY THIS AFTERNOON. DALLAS WILL BE REMEMBERED WITH AN HONORARY WORKOUT TOMORROW. MAY HE REST IN PEACE
“FRICKIN 40″
July 26th, 2010 | Author: Jess
400M RUN
40 BURPEES
400M RUN
40 WALL BALLS (20/14#)
400M RUN
40 PUSH PRESSES (95/75#)
400M RUN
FOR TIME
*ATTENTION MEMBERS: IN AN ATTEMPT TO ENHANCE TRAINING, WE WILL BE MODIFYING OUR TRAINING SCHEDULE TO ENSURE MORE INSTRUCTORS WILL BE AVAILABLE FOR EACH BLOCK OF INSTRUCTION. WE ARE EXCITED TO ANNOUNCE THE FOLLOWING SCHEDULE STARTING MONDAY AUG.2
CROSSFIT: 10AM / 11AM / 1PM / 4PM / 5PM / 7PM / SAT: 10AM / 1PM
CROSSFIGHT: 12PM / 3PM BLACK BELT & INSTRUCTORS, 5PM KIDS, 6PM ADULTS / SAT: 11AM BLACK BELTS / 12PM EVERYONE
(PLEASE NOTE, DUE TO LACK OF ATTENDANCE, THE 6PM CROSSFIT CLASS HAS BEEN REMOVED FROM THE SCHEDULE)
CROSSFIGHT TESTING
July 24th, 2010 | Author: Jess
OH WHAT A DAY!
Today was the culmination of a spectacular journey.. two years ago, a group of white belts joined Sparta in a hope of learning some self defense and getting in shape but ended up making a major impact on their own life, the lives of all the people around them, and improve the quality of life and training at CrossFit Sparta. It is always good to see a person achieve a goal, but that multiplies ten fold when a large group accomplishes their goal all at one time.
Today’s CrossFight testing saw a large group of students meet their goals and change the face of Sparta and its future training for decades to come. Sparta promoted to its ranks 12 new black belts and 1 Junior 1st Degree and an adult 1st Degree.
Congratulations are in order to all that successfully promoted to their new ranks, however, now the bar has been set and tomorrow is the day we train and prepare for the next battle, the next conflict, the next promotional testing…
LONG LIVE SPARTA AND HER WARRIORS!!
(professional picture DVDs will be available in the very near future!)
“FIGHT GONE BAD”
July 24th, 2010 | Author: Jess
5 stations: thrusters (75/55#), box jumps, swings (30/20#), sumo high pulls (75/55#), push press (75/55#). 1 minute each station then 1 minute rest after all five. 5 rounds for time
*THIS WOD WAS RUN BY THE 12 BLACK TIPS WHO TESTED FOR THEIR DEPUTY BLACK BELTS THIS AFTERNOON*
“IRON LEGS”
July 23rd, 2010 | Author: Jess
25 PUSHUPS
50M SPRINT
100M WEIGHTED WALKING LUNGES (1/2 BODY WT)
50M SPRINT
3 ROUNDS FOR TIME
**GOODLUCK BLACK TIPS!!**
“GRANDMA WALKING”
July 22nd, 2010 | Author: Jess
50M OVERHEAD WALKING LUNGES (45/25# PLATE)
21 BURPEES
5 ROUNDS FOR TIME
CHECK OUT THIS LINK! OUR KOS WAS FEATURED ON A 40+ BLOG ON CROSSFIT ONEWORLD’S WEBSITE! AWESOME!!
www.oneworld40plus.wordpress.com
