Tabata... EVERYTHING!

Complete 32 total rounds, 8 rounds per exercise of Tabata:
Pull-ups
Pushups
Situps
Squats

Sooo... we're going heavy.

Deadlift
3-3-3-3-3

*This is meant to be a 3 rep max for each set. Do not count any of your warm-up weight towards your reps. This work-out should be a fight from start to finish. GO HEAVY!

Rest Day

We need this... because if you are at all like me, your abs, back, and hamstrings are still hurting from Joshua a few days ago. Enjoy the rest and eat leftovers.

"Nate"

As many rounds as possible (AMRAP) in 20 minutes of:
2 Muscle-ups
4 Handstand Pushups
8 2 pood Kettlebell Swings

"Mr. Joshua"

Loc: Anywhere you have the equiptment

5 rounds for time of:
Run 400m
30 GHD Sit-ups
250 lb deadlift 15 reps

Time : 5-ish

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

post reps for each exercise each round

rest day

we're going to plan on doing something...handstands, ring work, something, but with the weather going to McKee may be difficult. if we come up with something, i'll text it out.

Loc: ??? Time: aiming for 4p.m.
If you want to do either workout, text me and we'll get a location.
another option is if we want to wait and do it tomorrow we can. When everyone can make it.

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

This workout has a lot of elements we don't have access to... i have a variation

pull-up/push-up/squat
25-15-5
20-15-10
15-15-15
10-15-20
5-15-25
10-15-20
15-15-15
20-15-10
25-15-5

time : early because of the game
loc: the farm...North farm , where i work. text me to get instructions

Clean and Jerks, 1-1-1-1-1-1-1 reps

Finding a Box...

I'm ranting a little here, Who knew that it was so hard to find a place with four walls, at least 12-14 foot ceilings, a few I-beams, actually run by a business man who does not change his mind and give you 24 hour decision making ultimatums. SORRY!!!
But our search shall continue for a BOX... a small industrial type space where we can employ the tools (rings, kettlebells, bumper weights, pull-up bars, and dynamax balls) to make you a more fit specimen, ready to accomplish any task that may get in your way. But bringing a fitness revolution to Starkville and the neighboring area seems to be a bit harder than thought. We believe that that where you train is less important than where you train and who you train with matters more than what tools you have.

Time: 4:45-5:00pm

5k, post location and route later.

Since campus will be busy today with tailgaters, i thought it would be safe to run the 5K at the research park, around the loop. If you want the 'atmosphere' of being on campus, text me and let me know. i'm flexible. 662-312-4811. i have 5k loops all over starkville!!

ahhh, rest.

'Nicole'

As many rounds as possible (AMRAP) in 20 minutes of:

run 400M, max reps pull-ups



Change of Scenery?!?!?!
I was thinking that we can do this at the ROTC bldg, it has two pull-up bars...a short and high one. If you like the idea, hit me with a text....let me know your thoughts. we would have to mark off a 1/4 mile (400M) route but it would not be too hard.

Location: Mckee Park Time: show up 4:30-5

Push jerk 1-1-1-1-1-1-1 reps

Location : McKee park (Lynn Lane near the Rec Plex)
Time: 4:30 p.m.

"Helen"

3 rounds for time:

run 400 meters, 21 Kettlebell swings (1.5 pood), 12 pull-ups

ladies use 1 pood

3...2...1...Go!

Rest Day

...I have a feeling something bad is in store for Monday. Get ready...

And here is the heavy day we all knew was coming...

Back Squat 5-5-5-5-5

**Don't count your warm up as a set of 5 reps. This workout should be a fight from start to finish... strap em on... 3...2...1...GO!

I guess you can call this...Olympic sprinting?

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters


Location: MSU Track
Time: 12:00pm or 5pm ish...

"Jason" for time:

100 squats
5 muscle-ups
75 squats
10 MU's
50 squats
15 MU's
25 squats
20 MU's

can't do muscle-ups, sub 4 pull-ups and 4 dips for every 1 muscle-up.
can't do that do 2 push-ups for every 1 muscle-up

Incident at Shira Field House...

So you guys may be wondering about yesterday... Basically, if your not an athlete, former athlete, or part of the athletic programs at MSU, you cannot use the Field house as a facility for fitness improvement. In short I (jason) can workout there, but the rest cannot because of liability issues. which is correct. It is an issue, however we (all) can still use the track and practice football fields (although these are also MSu facilities). This presents problems with time of day, as we know at 5:30 its dark. And our search for a box continues....

Rest day

Fight Gone Burpee... for 11 oct 2008

Location : Shira Field House, Time: 6 p.m. -ish
So for all of those who have asked me what is 'Crossfit'....come experience it for yourself!!!
This is one of the best known workouts produced by Coach.

if you want to come send me a text... 662-312-4811


Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

breaking in the new bumpers

Loc. the junction time 3p.m.


power clean 1-1-1-1-1-1-1 reps

following the main site...

Loc. MSU Track Time: 5 ish

Four rounds for time of:
Run 400 meters
50 Squats

Hey guess what? We're working out...

Sanderson @ 5

Mainsite Workout, "Lynne"

5 rounds of max reps

BW bench press, pullups

technique day, rest day

Loc: Sandy Ctr. Time : 5-ish

5 rounds for time

5 reps 225# deadlift
10 burpees

Loc: Sandy Ctr Time: 5-ish

Back Squat 1-1-1-1-1

Front Squat 3-3-3-3-3

Loc: Sandy Ctr Time: 2 -ish
I'm going about 2, you can come in when you want.

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Gameday workout