800's - abs - squats

Complete 3 rounds for time:

800 m run
50 hanging leg raises
50 squats

post time to comments

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Results from the 6 week crash course challenge are pouring in.  Here's the thing:  In my 15 years of being a fitness professional, I have never even heard of anything this successful.  We have had half a dozen folks lose over 30 lbs. 

One of our citizens has gone from 340 to his goal of under 300.  I saw him jump on the scale Saturday at 298!  We have no less than 2 dozen folks who have lost over 20 lbs. and several dozen have lost 15+. 

It's been amazing.  Here is a sample of what I am talking about. 

Chaney is a mother of 2. Her last one was 13 months ago.  She says she didn't even have a six pack when she was cheering in college!  Thanks for your efforts Chaney!  You ROCK!   

pre-fatigue

complete each triplet 3x with little to no rest before moving on

15 biceps db curls - 20lbs./30lbs ea.
Australian pullups 
20 sit-ups

repeat 3x then:

15 db OH triceps extensions 15/35
max push-ups
20 back extensions

repeat 3x then:

15 squats
max jumping lunge switches
20 sit ups

repeat 3x then: DONE!

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"Dee ann"

10-11-12-13-14-15 reps of:

dead lifts 85# f, 135# m
OH presses 45# f, 85# m
KB swings 24# f, 35# m
pull-ups
sit-ups

post time to comments

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Pics of the week

 

It's nice to see this guy back from active duty!  Welcome back Matt!

 

Brent is down nearly 30 lbs!  He's lost 60 all together this year!  = STUD!

 

This chick can "throw down" a workout!  You ROCK Jayne!

 

We at the FZN think it is a pretty big deal when you can DL your BW.  Kohl's got game!

 

Corey wretches outside the door and comes up smiling!  He went back for more, too. 

 

Flabaway

5 rounds for time:

15 barbell biceps curls 35/65
15 triceps overhead DB extensions 15/25
15 sideups R
15 sideups L
run 400 m

Post time to comments. 
Have a great weekend...we'll see you back here on Monday!

Good Citizen

In teams of 4 complete the following for time:

1500 m. row
100 jumping pullups (1 full pullup counts for 2 reps)
200 thrusters 45/65
300 high sumos 45/65
400 situps

Resting teammates will perform 1 burpee every 20 seconds on the whistle. 

Reps are to be completed at ONE station by ONE team member only.
Teams may rotate exercising members however they see fit.
Exercises may NOT be partitioned. 
Teams may begin in any order. 
Post names of teammates and finishing time to comments

Book Ends

(Compare to 5/26/09)

for time:

15 strict OH db press 15f/20m

15 weighted situps 15f/20m

15 walking lunges

15 pullups (jumping if needed)

15 back extensions

15 walking lunges

repeat 6x
post times to comments. 

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Pics of the week

First pullups

 

Ryan's got IT

Sunny's got IT!

 

Jess has got IT!

 

Courtney's got IT!

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WAR WOUNDS

Malorie pays for missed double unders

 

Nice bruise MAL!

 

Malorie - are we REALLY that hard on you?

 

Does that hurt Anne?

 

Nice AMY!

 

nice Kristy!

 

Does that hurt Angie?  Better question...did you wipe the blood off the bar?  :)

Hit the Deck

With a deck of cards perform exercises as drawn for each of the following:

Hearts = Push-ups

Diamonds = Sit ups

Clubs = squats

Spades = burpees

Numbered cards are done for reps as numbered

Face cards are 10 reps

Aces are 15 reps 

Jokers = 400m run

As soon as 1/2 the class is done with the card - we move on!

Post time to comments 

Please login to see video demos

Deads and 400's

5 rounds for max weight each:

5 Dead Lifts AHAP

400 m run

Post weights to comments.  

log in to see movement demos

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This is your last week!  Those of you in the weight loss crash course, have been kickin butt and taking names.  In my 15 years of doing this training thing, I have NEVER seen these kinds of results. 

5 or more of you have lost 30+ lbs in the last 5 weeks.

No less than 20 of you have lost over 20 lbs. in the last 5 weeks.

Dozens and dozens of you have lost 10+. 

Just wanted you to know that me, Lizz and Meg are very proud to be a part of this.  We have loved getting to know you all.  We hope very much to continue with you.  

BTW - No measurements this week.  We are holding off for the end.  Next week we will be doing final measurements and photos.  We thought it would be best to do it this way so that you have all 6 weeks to change.  We would have hated to measure some of you on a Tuesday night, when you still had 5 days to pound out changes.  

Be GOOD this week.  No, be DAMN GOOD!  Let's get some good photos and show the world what FZN can do!  

Thank you all!  

5x Tabata

Complete 8 rounds of 20 seconds work followed by 10 seconds rest of:

below parallel squats

Australian pullups

overhead barbell pushpress 35/65

double unders

sit-ups

there should be no rest between exercises

post reps completed for each exercise to comments

please log in to see movement demos

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Cardio Stew

For time:

Row 1500 m
run 800 m
100 double unders (or 300 singles)
50 box jump 20"

Post time to comments

Sorry for the last min changes.  It is supposed to rain today and I wanted us all doing the same thing, so I moved it indoors.