Event #2

This workout will be very simple and a lot of fun, here is the format:

Workout #2:

There will be an 8 minute time period and each teammate will complete a sandbag run of 120m. This will be in a relay format. Once the sandbag run is completed, the rest of the 8 minutes will be used to perform as many lateral jump burpees as possible. Only two teammates can work at one time and the total score for the event will be the amount of burpees performed by the team. 

1. 3 x 120M sandbag run (65lbs -men/45lbs - women)
2. Max. lateral jump burpees 

The sandbag run can be performed however you would like, just get the sandbag from A to B.

Demo for the lateral jump burpee (excuse the music):

Event #1

Due to a few different requests we will be making a couple very slight changes to workout number one. The workout will now be a Team Fight Gone Bad. This is an AWESOME workout and could only be made better by having a couple of teammates pushing through it together. Here are the logistics of the workout...

WORKOUT #1:TEAM FIGHT GONE BAD

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Here are videos for the movement standards:

Wall-ball

Sumo Deadlift High-Pull

Box Jumps (20")

Push Press

Rowing:

There it is! Workout #1 is ready to roll and those of you who are not familiar with the movements should check those videos out and practice. We will review the standards again before we start the workout. Workout #2 will be posted later today!

Online Registration Now Available

Online registration for The Work Hard Play Hard Fundraiser is now available online! VISIT HERE to sign up a register your team of three now!

Work Hard Play Hard Fundraiser!

We are having a fundraiser!! What better way to get our quarter started off than to have a great workout, bbq, and drinks with friends? We are incredibly excited to get together and have a great time! Online registration will be available soon so start getting your teams set up.

Work Hard Play Hard Fundraiser

Date: 10.22.11
Time: 10am-3pm
Teams: 3 person teams and must have atleast 1 girl

Workouts: There will be 3 team events, each consisting of a different crossfit-style workout. Prizes will be awarded for the top 3 teams. Workouts will also be scaled for those who want to do them, but don't wish to compete. Our number one goal is to have a great time with fun workouts!
Cost: $75/team - includes bbq/beer after
Why: The Kidnetics Project is a non-profit organization affiliated with Palmer Chiropractic College West whose mission is to educate the youth of The Bay Area about health and wellness. We are holding this event to raise funds for our club in support of our efforts to reach out to the community through seminars and after school programs. The money from this event will be placed towards supplying food, exercise equipment, travel costs, nutritional lesson plans, uniforms, etc. to allow our club to effectively reach out to the schools and families of our surrounding community.


Schedule:
Registration: 9am-10am
Event #1: 10am-11:15am
Event #2: 11:30am - 12pm
Event #3: 12:30pm - 1pm

BBQ: 1pm-when the food/beer is gone

Event #1:
3 Rounds - 1min @ each station

Wallballs 20lbs for men/14lbs for women
Rowing for calories
Box jumps 20in for men and women
TBD


**total reps performed by the team will be their score

Demos for exercises of this workout can be found on youtube and will also be posted on this site as videos soon.

The second two workouts will be announced soon.

Worry Warts Unite!

     I am a self proclaimed worry wart. I diagnosed myself with “worry-wartitis” during my early teens when I found myself waking up in the middle of the night worrying about what the next day entailed. “Worrying about the future will only give you wrinkles and high blood pressure” explained my mother.  With neither of those options sounding appealing to me, I asked myself: What was the point of worrying over small, and often ridiculous, issues?

     I still have episodes of “worry- wartitis” occasionally to this day, and this particular article really speaks to me. However, when I catch myself worrying about certain things I really try to focus on the positive outcomes of that certain situation, rather than the negative outcomes.  Studies have shown that those who practice positive thinking have lower rates of stress, depression and cardiovascular diseases, and have increased coping skills and resistance to the common cold.  As a stress-laden society, I believe we can all seriously benefit from positive thinking.

Resource: http://www.mayoclinic.com/health/positive-thinking/SR00009


Deborah Marin

YMCA Training

We had the wonderful opportunity yesterday evening to have Susan Gentry from the YMCA come over and train our club in the ever-important topic of child abuse prevention. This is the first session of our three-part training for our club. The next two will be held in October when we get back from break and will review the exercise and nutrition aspects of our program. 

If you didn't make it into our training last night, we recorded the session and will post it on this site as soon as possible. Thank you all who attended last night and also a huge thanks must go out to Susan Gentry and the YMCA for being so gracious to our club! 

Cruisin' Along

Some new and exciting things have begun to develop for our crew as of the last week or so. We will no longer be holding our start-up program at Washington Open Elementary due to some scheduling mishaps; but, will be holding a seminar in November at Family Supportive Housing in San Jose. They are an awesome organization that provides housing for low income families within The Bay Area. We will have a great opportunity to reach out to many kids, as well as, parents and spread the good word of health and wellness.

In the meantime, we are developing our Healthy Choices Seminar Series and are preparing for our upcoming fundraiser at Crossfit Moxie in October. The exact date for that is not set at the moment; but, be looking out for the details on that event because it's going to be a good one.

We are also having Susan Gentry from the YMCA come and train us on the wonderful subject of staff-child interactions and child abuse prevention. They are donating a lot of time to our organization and we are incredibly lucky and grateful to have that coming up on September 13th, at 630pm in Room 119 at Palmer.

If you haven't yet, take a look at the right side of your screen at the top of the page. We have added a new feature to our site and will be posting "Feature Meals" at least 2-3 times each week with recipes for healthy meals.