Blog Post

If you are checking here for the workouts for the week you need to try looking on our website instead. southeastfitness.biz will take you to the right place and you will easily find the wods there.

Thanks, Laura

Wods for the week

I don't know how long I will keep posting on this blog and on our website too. I urge you to check out the website if you haven't already. It is southeastfitness.biz There are other pages to check out along with the wods. I'm trying to post some of the pictures I've taken lately. They will be posted on the inspiration blog section. I'm eventually going to post the paleo banana bread recipe that people have tried on the nutrition page of the blog.

MONDAY 4-1-13
NO WOD TODAY
April Fool's!
"Nasty Girls"
3 Rounds for time:
50 Squats
7 Muscle-ups (21 Pull-ups and 21 Ring Dips)
10 Hang Power Cleans (135, 95)

TUESDAY 4-2-13
"Cameron"
For time:
50 Walking Lunge Steps
25 Pull-ups
50 Box Jumps (24, 20)
25 Triple Unders (sub Double Unders)
50 Back Extensions
25 Ring Dips
50 Knees to Elbows
25 Wall Ball 2 fer 1's (sub Wall Ball Shots) (20, 14)
50 Sit-ups
5 Rope Climbs

WEDNESDAY 4-3-13
CrossFit Games Open 13.4
AMRAP in 7 minutes:
3 Clean and Jerk* (135, 95)
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar
12...15...18...21...24...
*may do power cleans but must stop at shoulder to do the overhead, snatches are not acceptable.

THURSDAY 4-4-13
Thrusters
2-2-2-2-2-2-2
mini wod:
3 Rounds for time:
12 Thrusters at 75% of max
12 Kettle Bell Swings (53, 35)
12 GHD Sit-ups

FRIDAY 4-5-13
5 Rounds for time:
400 meter Run
21 Deadlift (185, 125)

SATURDAY 4-6-13
Open Gym from 8-10am

Wods for the week 3-25-13 thru 3-30-13

If you check out what the wods are on the blog each week you can still find out what is coming. You will need to go to our website at southeastfitness.biz and check out the wods page. There will be pictures as I can take them, or get them from someone else, on the inspiration section of the blog page. I will include recipes as I get them from you. I will keep posting the wods for now on both this blog and our website but I will soon discontinue this blog as we figure out how to use the better website. For now this is the week before Easter. Get ready for the "bunny" wod on Friday! This might be confusing to explain but it should be very fun. We will use those sticks for counting rounds now.

MONDAY 3-25-13
AMRAP in 12 minutes:
4 Shoulder Press (75, 55)
8 Sumo Deadlift High Pull (75, 55)
12 Front Squat (75, 55)
*pick the weight that you need and use one bar for all of the lifts.

TUESDAY 3-26-13
CrossFit Games Open 13.3
AMRAP in 12 minutes:
150 Wall Ball Shots (20, 14)
90 Double Unders
30 Muscle-ups*
*if you make it this far do 3 Pull-ups and 3 Ring Dips for each muscle-up.

WEDNESDAY 3-27-13
"Barraza"
AMRAP in 18 minutes:
Run 200 meters (Row 250 meters)
9 Deadlift (275, 185)
6 Burpee Pull-ups

THURSDAY 3-28-13
Overhead Squat
3-3-3-3-3
mini wod:
15-12-9
Overhead Squats at 60% of max weight
Sit-ups
Push-ups

FRIDAY 3-21-13
"Good Friday-Bunny Wod"
10 Rounds for time:
1st Round--Take one stick from your cup and squat to place it on the ground.
                    Stand up and squat again to pick up the stick.
                    Place the stick on the edge of your box to count your rounds.
                    Walk around your box then do one Burpee Box Jump.
2nd Round--Take another stick from your cup and squat to place it on the ground.
                    Take the stick off the edge of your box and squat again to place it on the ground.
                    Squat to pick up one stick and place it on your box.
                    Squat again to pick up the other stick and place it on your box.
                    Walk around your box one time and do 2 Burpee Box Jumps.
3rd Round--Keep repeating this pattern until you have completed 10 rounds with sticks and Burpee Box Jumps. Happy Easter!

SATURDAY 3-30-13
Open Gym 8-10am with Dylan

Wod for only Monday 3-18-13

This is not a new way of putting the wods on the blog. It is, however, 11pm and I left the paper with the wods written on it at the gym. I think I remember what Monday is but you should check to make sure I remember correctly.

MONDAY 3-18-13
3 Rounds for time:
50 yards (50'x3, there and back and there again) Barbell Overhead Walk (185, 135)
30 yards (50'x2, there and back) Barbell Walking Lunge (185, 135)
50 yards (50'x3) Barbell Farmers Carry (95, 65) in each hand

I will pick up my paper in the morning and post the rest of the week as soon as I get back home in the morning. The only predictable thing is that I will always have some surprises. Either in the wods or not posting the wods.  :)

Wods for the week 3-11-13 thru 3-16-13

I can use the website! Check it out and see what you think. I will post the wods on both this blog and the website until everyone finds the new site. Type in or click on southeastfitness.biz and see what's there.

MONDAY 3-11-13
"Adrian"
7 Rounds for time:
3 Forward Rolls (may substitute Burpees)
5 Wall Climbs (may substitute kick-ups on the wall)
7 Toes to Bar
9 Box Jumps (30, 24)

TUESDAY 3-12-13
CrossFit Games Open 13.1
AMRAP in 17 minutes:
40 Burpees, 30 Snatch (75)*
30 Burpees, 30 Snatch (135)
20 Burpees, 30 Snatch (165)
10 Burpees, AMAP Snatch (210)
* I suggest a variation of starting at 35, 45 or 55 pounds and increasing by 10 or 20 pounds each round
The last round you keep doing snatch at the heaviest weight until time runs out. So you don't want to start too light and get there too early.

WEDNESDAY 3-13-13
Push Press
3-3-3-3-3-3-3
If you haven't used up all your energy do "Death by Push Press" at a reasonably heavy weight.
Remember - 1 Push Press the first minute, 2 the second minute... until you can't complete the number in the round.

THURSDAY 3-14-13
5K

FRIDAY 3-15-13 (Beware the Ides of March)
AMRAP in 30 minutes:
Rope Climbs and Push-ups
Keep track of each movement separately for score.

SATURDAY 3-16-13
Open Gym with Dylan from 8-10am
Just sign up and drop in anytime. You don't have to pick 8 or 9. If you come at 9:50 you may only have time for a Tabata, so plan when you drop in accordingly.

Wods for the week 3-4-13 thru 3-9-13

We have a new real website rather than just a blog! When I figure out how to use it and post our wods on it I will let you know. I will work on my technical skills this week. Our site is at southeastfitness.biz. I just plugged it in and went there so it works! We have a page that will be for inspiration. I am planning on putting work-out pictures there and articles that I want to share with you. Of course there will be the workout of the day page that you can check out if you want to know what we are doing before you come in.

MONDAY 3-4-13
5 Rounds for time:
~100 meter Shuttle Run*
100' Walking Lunge-from one wall to the other and back
30 Squats
*Run from 1-2 and back
1-3 and back
1-4 and back
1-5 and back
touch one hand to the floor and one foot over the line

TUESDAY 3-5-13
7 Rounds for time:
35 Double Unders-count attempts
1 Snatch
score is time and total successful weight lifted

WEDNESDAY 3-6-13
Back Squat*
5-5-5-5-5
*try to get to your body weight or beyond

THURSDAY 3-7-13
5 Rounds for time:
400 Meter Run
20 Wall Ball Shots (20, 14)
20 Push Press (75, 55)

FRIDAY 3-8-13
"Baby Hamilton"
5 Rounds for time:
500 Meter Row
20 Push-ups
400 Meter Run
20 Pull-ups

SATURDAY 3-9-13
Open Gym with Dylan
from 8am to 10am
Work on a skill that you need to improve on or do a wod you missed from earlier in the week.

Wods for the week 2-25-13 thru 3-2-13

Thanks to everyone who made our anniversary dinner a success. There were 37 people who came and joined in the party at least for a short time. You are the reason we have a gym to celebrate with and I appreciate everyone of you.

MONDAY 2-25-13
AMRAP in 7 minutes:
7 Deadlift (315, 215)
50' Sprint (from one wall to the other)
14 Pistols (alternate legs)
21 Double Unders
50' Sprint

TUESDAY 2-26-13
7 Rounds for time of:
7 Push Jerk (155, 105)
7 Pull-ups
7 Burpees

WEDNESDAY 2-27-13
"Hope for Kenya"
AMRAP in 12 minutes:
50 Squats
30 Push-ups
15 Pull-ups

THURSDAY 2-28-13
Hang Squat Clean
2-2-2-2-2-2-2

Mom
21-15-9
Hang Power Clean
Squats

FRIDAY 3-1-13
3 Rounds for time:
800 Meter Run
Rest 2 minutes
score each 800 meter run for time

SATURDAY 3-2-13
Open Gym from 8-10 with Dylan

Wods for the week 2-18-13 thru 2-23-13

I totally forgot to post these on the blog last night. Renee asked if I was making you all guess. That's a fun idea. Maybe we can try it another week.

MONDAY 2-18-13
AMRAP in 15 minutes:
10 KB Swings (70, 53)*
10 Box Jumps (24)
10 Ring Dips
*try heavy and high and get fewer rounds.

TUESDAY 2-19-13
Power Clean*
1-1-1-1-1-1-1
*not a full squat under the bar
"Grace"
30 Clean and Jerk (135, 95)**
**full squat under the bar
"Baby Grace"
30 Hang Power Clean and Overhead (65)

WEDNESDAY 2-20-13
"Hortman"
AMRAP in 45 minutes:
800 Meter Run
80 Squats
8 Muscle-ups (24 Pull-ups and 24 Ring Dips)

"Baby Hortman"
3 Rounds for time:
800 Meter Run
20 Squats
20 Pull-ups
20 Ring Dips

THURSDAY 2-21-13
2 Rounds for time:
100 Double Unders
50 Shoulder to Overhead (95, 65)
25 Toes to Bar

Mom-21-15-9
Double Unders
Push Press (65)
Toes to Bar

FRIDAY 2-22-13
"Jackie" for time:
1K Row
50 Thrusters (45, 35)
30 Pull-ups

SATURDAY 2-23-13
Open gym with Dylan from 8am to 10am. Do a wod you missed or work on a skill until you get it.

Then in the evening at 6:30 come to Kimbleland Country Club (in Jackson) to celebrate our second anniversary as a gym. Dinner is on us. Please bring your families to meet your exercise family. Sign up sheet is on the board so we know how many people to expect. Thanks to everyone who has helped make this year a success.

Wods for the week 2-11-13 thru 2-16-13

MONDAY 2-11-13
"Annie"
For time:
50-40-30-20-10
Double Unders*
Sit-ups
*If you can't do very many Double Unders but you can do some, try them all and count each attempt.
If you can't get any Double Unders do 3:1 Singles

TUESDAY 2-12-13
Shoulder Press
3-3-3-3-3-3-3
Mom wod:
5 Rounds for time:
10 Shoulder Press (75)
10 Lunges
mini wod after max lift:
AMRAP in 7 minutes:
10 Shoulder Press at 50% of max weight
10 Lunges

WEDNESDAY 2-13-13
9-7-5
Muscle-ups (3x Pull-ups and Ring Dips)
Squat Snatch (135, 95)*
* drop the weight until you can do a full squat in this movement, no power snatches.

THURSDAY 2-14-13
4 Rounds for time:
400 Meter Run
50 Squats

FRIDAY 2-15-13
For time:
50 Wall Ball Shots
40 Double Unders
30 Kettle Bell Swings
20 Lunging Waiters Walk (10 each hand)
10 Box Jumps
*choose your own weights and heights, choose wisely, but push yourself.

SATURDAY 2-16-13
Open Gym with Dylan 8-10am
Do a wod you missed earlier in the week. Learn a new skill like pull-ups, rope climbs, double unders.....

2nd Anniversary Celebration

I am looking at Saturday, February 23, 2013 as a possible date to celebrate our second Anniversary. I will look into possible venues this week and let you know. Be sure to save the date if you can. Let me know if you have any conflicts already. I'm thinking dinner celebration again with families of anyone who can come.

Also we need to celebrate Dylan's faithful service. His job is changing and he will no longer be able to train the 6pm class. He is not really gone, however, and will be available on most Saturdays. He has some great ideas for "open gym" events. Check them out when you can.

 In his place Nathan will be our 6pm trainer. Because he has some other obligations, there will be a little bit of juggling of trainers. I will be the trainer for the 6pm class for the next two Wednesdays and for every 6pm Friday class. Nathan will be trading me for the 4pm class on Friday. Then after two weeks Brian will be the trainer for the 6pm Wednesday class. If this is too confusing to follow, don't worry. All you need to do is sign up for the classes you want to come to and see who the trainer is when you come in. I promise you, whoever the trainer is, you'll get a good workout, just like always.

Wods for the week 2-4-13 thru 2-9-13

 I have been told by Phillip that I am doing a disservice to some of the women in our gym. By giving alternate weights for women to do Rx wods some women that are strong enough to do more are stopping at the more convenient weight. I do not want to be a hindrance to anyone's fitness! I would like to start an experiment this week. If there is a weight listed for a wod everyone should aim for that weight. As always, you may and should, scale anything as needed. Let's push onward toward faster, stronger and fitter. Choose appropriately and let me know how it goes this week.

MONDAY 2-4-13
3 Rounds for time:
30 Pull-ups
30 Deadlift - 155#*
30 Box Jumps - 24"*
* try to scale only as needed

TUESDAY 2-5-13
7 Rounds for time:
10 Med Ball Cleans
10 Burpees

WEDNESDAY 2-6-13
"Gwen"
15-12-9
Clean & Jerk (choose your own weight)
Touch and go on the floor only, no re-grip off the floor, no dumping, if you do this is a "Foul" and you must start that round over. Rest as needed between rounds, score is load (weight), not time.

THURSDAY 2-7-13
"Tabata Whatever"
4 consecutive "Tabatas" for total reps:
Jumping Back Squats (choose your sand bag weight)
Sit-ups
Pistols - alternate legs
Ring Rows

FRIDAY 2-8-13
7 Rounds for time:
1 Rope Climb
10 Wall Ball Shots (20, 14)
15 KB Swings (53, 35)
20 Double Unders

SATURDAY 2-9-13
Dylan will not be available but I will be there for "Open Gym" from 8 to 10am. Sign up if you want to come anytime on Saturday during those two hours.

Wods for the week 1-28-13 to 2-2-13

MONDAY 1-28-13
For Time:
15 Thrusters (135, 95)
Row 250 meters
20 Thrusters (95, 65)
Row 500 meters
30 Thrusters (65, 45)
Row 1000 meters

TUESDAY 1-29-13
3 Rounds for time:
25 Dumbbell Shoulder Press (45, 30)
20 Double Unders

WEDNESDAY 1-30-13
"Sean"
10 Rounds for time:
11 Chest to Bar Pull-ups
22 Front Squats (75, 55)

THURSDAY 1-31-13
3 Rounds for time:
15 Dumbbell Squat Snatch R arm (35, 25)
15 GHD Sit-ups
15 Dumbbell Squat Snatch L arm (35, 25)
15 Toes to Bar

FRIDAY 2-1-13
"Noah"
5 Rounds for time:
Row 250 meters
10 Push-ups
10 Good Mornings (45, 35)
10 Pull-ups

SATURDAY 2-2-13
Groundhog Day
What can we do for this one?

Wods for the week 1-21-13 to 1-25-13

MONDAY 1-21-13
"Mary"
AMRAP in 20 minutes:
5 Handstand Push-ups
10 Pistols
15 Pull-ups

TUESDAY 1-22-13
"Etta"
30-20-10
Deadlift (185, 125)
Box Jump (24, 20)
Push-up

WEDNESDAY 1-23-13
for time:
30 Handstand Push-ups
40 Pull-ups
50 Kettle Bell Swings (53, 35)
60 Sit-ups
70 Burpees

THURSDAY 1-24-13
Front Squat
1-1-1-1-1-1-1
mini wod:
"Death by Front Squat"
With 50% max weight and a continuously running clock, do a front squat in the first minute, two in the second minute until no longer able to complete the required reps in the minute. Score is number of minutes completed plus extra reps.

FRIDAY 1-25-13
21-15-9
Box Ring Rows*
Wall Ball Shots (20, 14)
Toes to Bar
*with your heels on a box in front of the rings and rings at waist level, raise your shoulders to touch the rings.

SATURDAY 1-26-13
Nathan will be the trainer for this class as I will be out of town seeing Lydia perform in her play in Iowa. You can make up your own wod that day or I can pass on any requests from those who will be there to him.

2nd Anniversary

We need to start thinking about what we want to do to celebrate our second anniversary this February. Last year we went to El Torero's and had dinner. This year do you want to repeat that celebration or do you want to do something else? Whatever we do, you should plan ahead and save a cheat meal for that event. You are the reason we can celebrate. I'm all about paleo foods, but I'm even more for celebrating a life together with friends.

Wods for the week 1-14-13 thru 1-19-13

MONDAY 1-14-13
"Fran"
For time:
21-15-9
Thrusters (95, 65)
Pull-ups

TUESDAY 1-15-13
5 Rounds of:
30 Kettle Bell Swings (53, 35)* in 1 minute or less
1 minute rest
* penalty for not getting 30 KB Swings in the minute = 15 Burpees to be completed after the last minute rest

WEDNESDAY 1-16-13
For time:
21-15-9
Push-ups
Jumping Back Squats (sandbag)
Sit-ups

THURSDAY 1-17-13
"Filthy 50" or "Terrible 25"
50 Box Jumps (24, 20)
50 Jumping Pull-ups
50 KB Swings (35, 26)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45, 35)
50 Back Extensions
50 Wall Ball Shots (20, 14)
50 Burpees
50 Double Unders

FRIDAY 1-18-13
5 Rounds for time:
400 Meter Run
21 Deadlift (185, 125)

SATURDAY 1-19-13
Last Saturday we did a wod named "Dynamic Equilibrium" that sounded a little complicated, looked a little easy, turned out to be challenging and was a lot of fun. Ask Jenny and Val how fun it was for them and if they would do it again if you came this Saturday. Bring friends-definitely, the more the merrier.

Wods for the week 1-7-13 thru 1-12-13

MONDAY 1-7-13
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

TUESDAY 1-8-13
5 Rounds for time:
10 Toes to Bar
10 Power Snatch (75, 55)
10 Wall Ball (20, 14)

WEDNESDAY 1-9-13
Overhead Squat
3-3-3-3-3

Then:
"Nancy"
5 Rounds for time:
400 Meter Run
15 Overhead Squats (95, 65)

THURSDAY 1-10-13
"JT"
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

FRIDAY 1-11-13
"Laredo"
6 Rounds for time:
24 Squat
24 Push-up
24 Walking Lunge
400 Meter Run

SATURDAY 1-12-13
Share The Pain
Bring friends and we will have fun together. Wods are always more fun when you share the pain rather than keep it all to yourself.

Don't forget to start a new nutrition challenge record on Sunday. Turn in the old one on Monday and we will record points.