CrossFit is a strength and conditioning program built on constantly varied, if not randomized, functional movements executed at high intensity. — Coach Greg Glassman, CrossFit Founder

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RMHP

Wednesday 11/18/2009 ***Dumb Bell Bear***

November 18th, 2009
by randy

5 rounds of 7 sets of the Bear Complex with Dumb Bells
Hang Power Clean
Squat
Push Press
Squat
Push Press
Increase the weight with each round or start heavy and stay there. Dumb Bell cannot rest on the ground. You can rest between rounds. Proper Foot/ hand position can and should be changed for maximum efficiency as you transition from movement to movement.

randy(author comment)

24th November 2009

at 12:41 pm

jane: 12/15/20/20/25/20
deanna: 15/20/15/15/15/15
stacy: 8/8/8/12/12
angela: 12x5
nancy: 10x5
karen: 15x5
chris: just hard work
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Friday 11/13/2009 ***On The Minute***

November 13th, 2009
by randy

1 Kb Swing 1st Minute
10 Lunge Steps 2nd Minute
3 Kb Swing 3rd Minute
10 Lunge Steps 4th Minute
….20 Minutes

randy(author comment)

13th November 2009

at 5:25 pm

deanna: #35
angela: #35
karen: #35
chris: push-ups & leg raises
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Wednesday 11/11/2009 ***21-15-9***

November 11th, 2009
by randy

For Time:

21-15-9 Reps
#53/#35 Goblet Squats
Burpees

randy(author comment)

11th November 2009

at 5:30 pm

barb: 5:02 #20kb burpee mod
nancy: 5:53 #20kb burpee mod
stacy: 5:09 #20db burpee mod
deanna: 5:28 #20kb burpee mod
jim: 6:01 rx
chris: 15 rounds on the 2 minute interval 5 #12 1 hand press each hand then both hands then 20 sit-ups
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Friday 11/06/2009 ***Maybelline***

November 6th, 2009
by randy

Yep, it’s a make-up day. Maybelline = Make-up…Get it???

Pick a workout that you may have missed, or would like to try again over the past month (or I can pick one for you if you are adventurous). 3-2-1-GO!!!

randy(author comment)

6th November 2009

at 5:37 pm

jim: 5:06 karen #10
chris: cindy
deanna: 7:10 karen #6
nicole: 12:52 annie singles x2
jane: 4:32 21-15-9 #55 kb deadlift #12 step-ups

(+ 5 rounds alternating 10 reps per round)
stacy: 5:08 karen #6 (sit-ups)
barb: 8:07 annie singles (#20 kb swings)
angela: 10:06 annie singles (#35 kb swings)
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Wednesday 11/04/2009 ***Deck Of Cards***

November 4th, 2009
by randy

clubs=push-ups

spades=ring rows

hearts=bw squats

diamonds=sit-ups

jokers = run to the parking lot and back

randy(author comment)

4th November 2009

at 5:22 pm

we went with all 4 exercises for the # on the card pulled:

group#1 53 reps
jane:
chris:
nicole:

group#2 45 reps:
jim:
barb:
angela:
karen:
jodi:
stacy:
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