WOD 2/28/09

Run 2 miles

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WOD 2/27/09

Here is today's workout:

Here are some times you may want to try and beat:

Rest day 2/26/09

We've had a great start of the week down here at the cave.  Handed out some great workouts.  Saw a bunch of changes in folk.  It's what I live for.  The best thing about FZN training is that it truly suits the needs of all who wish to participate.  As my mentor Greg Glassman says. 

"The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen." 

Here are some great photos, taken this week to illustrate this very point.  You should know, some in the photo's are professional athletes, some are housewives, some are teens, some are quite young, some are quite old.  ALL are doing the same workouts. 

"Meg" mother of 3

"Kat" and "Liz" Professional trainers and mothers of 2 ea.

NBA dancers can workout with mothers of 5 at the same time as great grandmothers!

my four o'clock crew aren't as old as me if you add them all together :)

This little guy is a pest, and we work him to the bone every day.  Somehow he just keeps coming back for more. 

It's been a good week.  Rest today.  Let's hit it hard tomorrow and bring the end of this week home with a BANG! 

WOD 2/24/09

for time:

25 air squats
run 400 m
25 OH presses 20#f/30#m
run 400 m
25 sit-ups
run 400 m

repeat but do 20 reps each, then...
repeat but do 15 reps each

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On a side note.  We just got our new jungle gym torcher device.  We (all my trainers) have been handing out a bunch of whoop - a$$ on it.  If you are ever in the area - drop by. 

WOD 2/24/09

warm up:
run 400 m
25 push-ups
25 sit-ups
25 air squats

repeat 2x, then:

dead lift as heavy as possible

5-5-5-5-5

WOD 2/23/09 push-up and run

for time:

run - 400 m
21 push-ups
run - 400 m
18 push-ups
run - 400 m
15 push-ups
run - 400 m
9 push-ups

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rest day

rest

WOD 2/21/09

Run/Walk 2mi. 

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WOD 2/20/09

"Maxi"

4 min. run - max distance in meters 
Australian under bar pull-ups
push-ups
sit-ups
kettlebell swings - 26#f/35#m
air squats
pull-downs - heavy band
OH db presses - 12#f/20#m
20" box jumps
sumo DL high pulls - 45#f/65#m

*you have 25 total min to complete this workout
**accumulate score from max reps of ea
***1st stop ends set

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