Coach Tom Benge has been personally involved in fitness and training for over 20 years during which, much of that time has been spent personally training people from 1 on 1 through small and large groups. Personally, he started as a weight lifter and body builder and there soon after became an avid student of fitness and soon began training others.
Mobility:
10 one-leg supine bridge
10 Wall ankle mobs
10 Spiderman walk w/rotation
10 Yoga plex
10 Iron Cross
10 Squat to stands
10 OH lunge to hip lift
10 Shin box
Warm up:
250 m row
2 rounds:
10 Heidens
10 Lateral high knees
10 Muscle up row
10 Jumping lunge
10 Hip extensions
10 DB shoulder press
then…
250 m row
Then after our moment of silence…go get them and bring them to the box so you can earn points for your team! :D
Work out of the Day:
AMRAP 12 min of:
15 Double unders
8 Toes to bar
5 DB thrusters 40/30
Post rounds and thoughts to comments.
REMINDER:If you are participating in the Dream Team Challenge and have not had your body compisition done yet, please sign up for a time slot, the sign up sheet is in the office.
Mobility:
10 Kneeling adductor mobs
10 Wall ankle mobs
10 Spiderman walk with rotation
10 Alternating lateral lunge walk
10 Yoga plex
10 Mo money
Warm up:
For time:
BASELINE
Work out of the Day:
Back squats
5-5-5
...REST…
for time:
10,9,8,7,6,5,4,3,2,1
Russian KB swings (HEAVY)
Pull ups
IT’S TIME!!! Today starts the first day of the Dream Team 2012 Challenge! All participants will need to get their weight/body compisition this week. Below are the days and times available to do this. Please make sure you get your body compisition done BEFORE YOUR WORKOUT. Also, please be patient during body comp testing, as there may be several people getting tested. Please sign up on our Facebook page or at the box so we have an idea of how many people to expect. Thanks! This is going to be a fun, rewarding process!
Work out of the Day: “ACTIVE RECOVERY”
2 Rounds….NOT FOR TIME
15 Seal jacks
15 Supermans
15 Push balls
15 Split jacks
15 Hip extensions
15 Long jumps
15 Jumping jacks
15 Ankle hops
15 GHD sit ups
15 Squats
Mobility:
10 Alternating lateral lunge walk
10 Rocking Ankle Mobs.
10 Half Kneeling Adductor Dips
10 OH Walking lunge to hip lift
10 Spiderman Walk w/Rotation
10 Mo’ Money
10 F-Stretch
Warm up:
FISH GAME! (2 rounds)
10 Repeated Lateral Heidens
10 High Knee Skips
10 Cariocas
10 Side shuffles w/OH reach
10 Back Pedals
10 Tuck Jumps
Work out of the Day:
Tabata! :20 sec of work followed by :10 sec rest. 8 cycles each movement, 1 minute rest between movements. SCORE is LOWEST reps for each movement added together for 1 total score. The movements are:
Soft tissue: Foam roll:
Quads
IT bands
Hamstrings
Adductors
T-spine
Ball roll:
Glutes
QL
Tris
Mobility:
10 Half kneeling adductor dips
10 1-leg supine bridge
10 Spider man walk with rotation
10 Shin box
10 Bent over T-spine with rotation
10 Squat to stands
10 Mo money
Warm up:
350 m row damper 4 2 Rounds:
10 Step ups
10 KB swings
10 Archer rows
10 Lateral high knees
10 High knee skips
10 Mountain climbers
Work out of the Day:
10 Rounds for time of:
15 Deadlifts
15 Push ups
Post time and thoughts to comments.
CrossFit BreakThrough Dream Team Challenge 2012!! PRIZES INCLUDE:
1st place team: 1/2 price training for remainder of calendar year (for whole team)
2nd place team: $150 worth of gear and supplements
3rd place team: 2 free articles of new BreakThrough apparel
... MALE AND FEMALE OVERALL POINT LEADERS will receive a generous gift package compliments of Progenex and CrossFit BreakThrough.
CELEBRATION: Dream Team Banquet on Saturday May 26th at the Box catered by Tate-N-Tate for all participants.
Cost is $15/pp. Teams of 2,3 or 4 people.
We all have goals and expect to see results from all the hard training we do here at the Box. So let’s do some things on purpose and make sure we are moving in a positive direction…and why not have fun doing it! This will be a motivating, rewarding process…not to mention the fun celebration at the end! If you do not have the resources to cover the participation fee, please talk with a coach, scholorships are available Also, a couple people mentioned they would rather Coach Tom and I choose their team for them…if you would like to be “assigned” a team, just give Coach Nicole your name and I will do that for you. Teams need to be formed no later than Feb 3rd please. Sign up at the box! Times/dates for weighing in and to measure your body compisition will be posted next Monday. At that time, you will be given a sheet to track your progress and points. This is going to be a blast…we look forward to helping you reach all your goals!
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