01FEB11 Fort Wayne Strength and Conditioning| Guerrilla CrossFit
Strength Workout Of the Day:
High-Bar Back Squat:
1X10 @ 60%,
1X8 @ 65%,
1X6 @ 70%,
1X4 @ 75%
– rest 2-3 min. between each set.
Workout Of the Day: Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar
The Best Shape of Your Life Challenge!
The Best Shape of Your Life Challenge will run from February 13th to March 25th!
You Can Read All Further Information About The Challenge And Register Here:
Once you register you will be emailed everything else you need to know.
Are you up for the challenge?
27DEC11
Workout Of the Day: For Time:
20 Back Squats 225 lbs
40 Toes-to-Bar
60 Kettlebell Swings 2 pood
22DEC11 DEATH BY PULL-UPS!!!!!!
Strength Workout Of the Day: Shoulder Press 5-5-5-3-1
First two set are warmup sets. Then based on 1 rep max 68%x5/77%x3/86% for as many reps as possible.
Workout Of the Day: Death By Pull-Ups
With a continuously running clock, do 1 pull-up the first minute, 2 the second and so on until you cannot complete the specified number within a minute.
Dont forget tonight there is no 6 pm class. We will be hosting the FOOD IS FUEL seminar. Bring your friends and your friends friends. Childcare will be available.
21DEC11 Annie are you ok?
Strength Workout Of the Day: Back Squat 3-3-3-3-3
Workout Of the Day: Annie
50-40-30-20-10
Double Unders
Sit-Ups
Dont forget about the Food is Fuel seminar, Thur Dec 22 6:00 p.m. There will only be a 5:00 p.m class. Childcare is available. Free for members, $10 for non-members.
20DEC11 DT
Workout Of the Day: DT 5 rounds for time of
155 pound Deadlift 12 reps
155 pound Hang power clean 9 reps
155 pound Push jerk 6 reps
Dont forget about the Food is Fuel seminar, Thur Dec 22 6:00 p.m. There will only be a 5:00 p.m class. Childcare is available. Free for members, $10 for non-members.
19DEC11 Great weekend
Strength Workout Of the Day: 3-3-3-3-3
Workout Of the Day: For Time:
Beg. 75 pushups for time
Int. 100 pushups for time
Adv. 150 pushups for time
Go for a max set of pushups. Anytime that you break your set, do 15 wall ball shots (20#/10#) and return to the pushups immediately. Finish pushups as quickly as possible.
Zombie Walk
Reminder!
No classes tonight or tomorrow! See you on Monday!
16DEC11 FWSC/Guerrilla CrossFit Christmas Party!!!
Strength Workout Of the Day: Deadlift 3-3-3-3-3 (81% of 1-rep max on your final set for max reps)
Workout Of the Day: Max effort 1000m row for time.
Tonight is the Christmas party @Dickys Wild Hare. Party Directions Starts at 6:30.
Get Stronger!
15DEC11 Yesterday was the only easy day.
Wokout Of the Day: Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Food is Fuel Seminar on December 22nd, 2011.
Next Thursday we are hosting a seminar called, “Food is Fuel” here at FWSC. We will be explaining the origins/philosophy of the paleo diet. We will focus on not just how to eat Paleo, but WHY we should be avoiding/limiting things like grains and processed dairy and WHY we should be implementing things like Fish Oil, Vitamin D, and a probiotic. Within this discussion we are also going to handle how to set your self up for success come the new year. We encourage everyone who attends to write down 10 goals, personal and/or professional, that they want to accomplish in 2012 and bring them for the seminar. We will spend some discussing how to best create a Personal Plan of Action to help us adhere to and accomplish these goals. Getting a plan in place BEFORE the holidays will dramatically increase your results come the New Year.
14DEC11 Guerrilla CrossFit Press Day
Strenght Workout Of the Day: 3-3-3-3-3
Workout Of the Day: 21-15-9 reps of:
Push Presses (50% of 1 rep)
Box Jump (24 in.)s
13DEC11
Workout Of the Day: 4 rounds for time of
10 Power Cleans @50% 1rm
10 Bar Facing Burpees
WOD demo
12Dec11
Strength Workout Of the Day: Back Squat 5-5-5-5-5
Workout Of the Day: As many rounds as possible in 12 mins of:
15 Pull-ups
L Sit Hold
Dont forget about the Christmass Party Dec 16th 6:00 pm @ Dickys Wild Hare. Also there will be no class this Sat.
10DEC11
Workout Of the Day: Tabata This
20 seconds on 10 seconds off for 8 rounds of
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Happy Birthday Jada Springer!!!!!!!!!
09DEC11
Strength Workout Of the Day: Bench Press 5-5-5-5-5
Workout Of the Day:
30 – Double Unders
20 – KB Swings
10 – Burpees
08NOV11 CrossFit cool runnings
Workout Of the Day: Four rounds for time of:
Run 400 meters
50 Squats
Food is fuel seminar.
Need a Christmass gift for that Crossfitter in your life? Check out all the merchandise and supplements we keep in stock.
07NOV11 Guerilla CrossFit WOD
Strength Workout Of the Day: Deadlift 5-5-5-5-5
Workout Of the Day: 10 min As Many Rounds As Possible of
Inverted Burpees
Dont forget that Dec 8,9,10 are guest days. If you know somebody who is always asking about CrossFit
this will be the time to show them.
06NOV11 As many rounds as possible?????
Workout Of the Day: As Many Rounds As Possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
15 Overhead Squats 95/65
Here is the link for the the Olympic lifting seminar on Dec 17.
Dont forget about the Christmass party the night before at Dickys Wild Hare.
05DEC11, Continuous Clean and Jerks
It’s a great Monday!
Strength Workout of the Day
Shoulder Press: 5-5-5-5-5
Workout of the Day:
Death by Clean and Jerk (135#/95#)
* With a continuously running clock do 1 clean and Jerk the first minute, 2 the second minute, 3 the third minute, etc. until you can no longer continue.
Don’t forget to RSVP for our Holiday Party Here.
Also check out our Food is Fuel Seminar on the 22nd.
03DEC11, Rope Climbs, Deadlifts and Burpees
Skill:
Rope Climbs
WOD:
5 Rounds
5 Deadlifts (go as heavy as possible, the goal should be at least a bodyweight deadlift)
5 Burpees
02DEC11, Wall Balls, L-sits and Shuttle Sprints
Strength:
Weighted Pull-Up
1-1-1-1-1
If you can’t do a strict pull-up yet, you will be doing 5 sets of max rep pull-ups with a band.
Workout of the Day:
15 minute AMRAP
20 – Wall Balls
5 – 20ft Shuttle Sprints (sprint 20ft forward and then 20ft backward)
30 second L-sit hold
Check out Morgan from our kids class.
01DEC11, Do you CrossFit? Do you live in Fort Wayne? Check this out!
Skill: choose any gymnastic skill you are trying to develop i.e. handstand, pull-up, muscle-up, etc. and work on it for 15 minutes.
WOD:
2 min AMRAP: Air Squats
Rest 1 minute
2 min AMRAP: Walking Lunges
Rest 1 minute
2 min AMRAP: Kettlebell Sumo-Deadlift High-Pull
Rest 1 minute
2 min AMRAP: 1-arm KB clean and jerk (switch arms as needed)
Score = total number of reps from all rounds.
Enjoy!
How much by when?
How much by when?
No one ever accomplished anything, of any significance, without clearly defined goals and a plan. For the past couple of weeks I have been working on what I call a PPOA (personal plan of action) for 2012. These are not silly and random “resolutions” that will fall by the wayside come February 1st. What I am talking about are clearly defined goals, timelines and plans of action on how to accomplish my goals. I challenge you all to do the same. Start by breaking down the year into months and then create different goals for the professional and personal aspects of your life. For example, if you want to lose 15 lbs, start by determining the date in which this goal will be achieved, then do the math to determine how many pounds per week you will need to lose to hit your target weight on your target date. Then, establish the plan of action necessary to make it happen, i.e. workout 3x week, eat paleo 6 days a week, etc. Take some time and do this right. At the end/beginning of every month in 2012 we will pull out our PPOA’s and review what we did, and did not accomplish, and why. Lastly, THINK BIG, don’t make small easily achievable goals. Take some time and think about what you REALLY want…..then write it down! Every morning you wake up make it a point to read your goals for the month and just as we hold each other accountable in the gym, we will revisit our PPOA’s on the 1st of every month in 2012 to see how we are coming along!
Who’s in?
As a side note, you may want to accomplish certain things in the New Year that you don’t quite have a clear plan of action for. Never mind this. Just write down the goal and by when you want to accomplish it. Often times the way will present itself as long as you have that goal in mind and on paper.
