'Beat Your Time by New Years' contest. Best time beat - wins t-shirt prize!

Athletes:

For the 'Beat Your Time by New Years' contest, we need current times now. Winner with the best time difference or improved difference- wins a prize.

We must have your current times by Sunday, Dec. 5th for you to be able to compete in this contest!  

Winner results will be posted!

1. Current # of pull ups with and with out bands. 
   
   
2. 100 sit ups for time.
   
   
   
   

For us, it’s not about the goal, it’s about having a REALLY challenging goal, and moving beyond our personal boundaries to make it happen. - "Mike Klingler"

WOD -we're running!

November 29, 2010

MONDAY 

Warm up, squats, pull ups, push ups, WOD, Stretch.

WOD:

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

                                                          

Athletes:

SK:  13:14,10:15,5:44,3:00
TAM: 10:58,8:22,5:34,2:30
SLW: 10:58,8:22,5:34,2:30
SH:11:40,9:33,6:23,2:59
Steph: running on track- go steph go! 31:21 total time with 3 min rest in between each set.

11/28/2010 WOD - Tabata this!!!

November 28, 2010

SUNDAY Tabata!!

Tabata Weighted pull-up, 30 pound dumbbell - scaled-
Rest 1 minute
Tabata Weighted squat, 45 pound plate - scaled
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell -  - scaled
Rest 1 minute
Tabata Deadlift, 65lbs pound barbelll
Tabata sits ups
Tabata dips
Tabata push ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 

intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

6 at once- a record for small group work outs! It was an amazing work out! Good work athletes!

Athletes: deadlifts,situps,pushups,dips,squats,ring jump pull ups - pull ups on the bands
Vic:         6,9,9,8,10,13 -  2 unassisted pull ups!! 4 purple- 50 pounds off body weight,15 Turquoise - 75 pounds off body W.
TM:         5,8,8,8,11,11 -   7T,6T
SLW:       7,10,6,7,13,15-  4 P + 1 with help,14 T
Lisa:        4,6,4,8,7,10   -   5T , 6 T
Rim:        6,9,6,9,11,9   -   5 P,  15T
Hen:        8,10,11,8,7,9 -   12T,5 rings
SW: RX

New to the Gym!

Wall Ball - 8 pounds

Just ordered:
Rowing machine
10 pound bumper weights
15 pound bar

11/27/2010

REST DAY

Hope everyone had a Happy Thanksgiving! 

See you Sunday...

11/25/2010 and 11/26/2010 WOD "Diane"

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Warm up: Squats, Jumprope - 5 min.,

Skill: shoulder press, dealdlifts

WOD: Diane

Cool Down: Stretch

Mobility: Ball Roller


Athletes:

SMW: RX 4:45, 25 plus ad mat for handstand push up

SR: 6:02, used 45lbs deadlift, 25 pound press press repalced handstand push ups

Sam: (5)pull ups, (10)burpees 

Workouts designed for every level and age!

11/25/2010 WOD It's.... Helen...

THURSDAY 101125

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


a couple of video's from recent group classes:

Athletes:

SMW: RX 10min
SR:8:24 sub- jump rope for run,20 lb Kettlebell,jumping pullups,
SLW: 12:16, jumping pullups, 25lb Kettlebell

Fitness Goal Update: Congratulations! Victoria has completed 2 pull ups on 11/24th/2010! Go Vic. GO!

FITNESS GOALS:

Latest Upate:

Congratulations to Victoria! She has completed 2 pull ups on 11/24th/2010! Go Vic. GO! 

Victoria: is going for (4) unassisted pull up by New Years!          

Shannon is going for (1) unassisted pull ups by New Years!              

Tammy: is going for 1 unassisted pull up by New Years 2nd date is March 8th.

Chris M: upcoming goals: 10 DeadHang Pullups, Deadlift 315,Back Squat 315, better cardio…

Ann, Lisa, Stephanie, Rimma and Sherrill: are going for an unassisted pull up (each) by Mothers day 2011. (I think they could have it much sooner then this).

Steve W: 

Powerclean- 3 rep max @ 215

back squat 5 rep max @ 280

Press 5 135






What is your goal?

Pam:

Susan:

Steve H.:

Derek:
Robert:

RF:

JF:

11/24/2010 WOD - MEET JACKIE

WEDNESDAY

Warm up: stretch, Jump rope- 5 minutes,front squat,push up, pull ups
Skill: Thruster
WOD:
"Jackie"

1000 meter row or (sub 800 meter run)
45 pound Thruster, 50 reps


30 pull-ups

Cool down:



Athletes:

TM: 12:07
SW: 11:57
SLW: 7:35 RX

11/22 & 23/2010 WOD Push Press and more...

WOD for Monday and Tuesday  - now that's a work out!!

                      

                                                            

Push press 3-3-3-3-3-3-3 reps                                               
WOD:A
warm up: jump rope, push ups, squats

skill: push press , pull ups

WOD:  Push Press

WOD: B
pull ups- number on bands
100 sit ups for time

Cool down                                                                                                                           

Athletes:

SK:no weight -bar

SLW:33,42,45,50,60,65 F,65

SMR:no weight, bar,bar,33,42,45,55

VIC:33,42,45,30,60,65,70

SW:115,120,135,145,155,165 - RX
TM:33,42,45,45,50,50,50

PULL UPS:   P band| Blue Band| T band| - 100 sit ups for time
T:                        A          5           20        -5:00- beat by 2 min
SW:                     4          14          20        -3:21-beat by 1.30 min                                          
V:                        7         14           25        -4:57- first recored time
SR:                      4          15          20        -2:39- first recorded time
Steph:                                              - 5:08.9.- first recorded time

11/21/2010 WOD Meet "COLIN"

"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

warm up

skill

wod

cool down

Athletes:

TM36:37

SW 36:48

Vic 37:02
SW RX 35:40

SW

WOD 11/20/2010- Seven rounds for time of

      SATURDAY

Seven rounds for time of:

5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

Athletes:

SW: RX

11/18/2010 11/19/2010 wod - your gonna love those burpees!

Warm up: squat, jump rope, pass through 3 sets at 20 or run 400 meters 3 sets

skill: cleans

WOD:

5 rounds for time
pull ups  - assisted with band (6), burpees (9),cleans (3)

stretch
3 sets of (20) sit ups
cool down




Athletes:

SK
SMR
Rimma
SLW
SH
SW
Lisa
Chris M
Ann
Robert
Steph

New To The NanoFit gym!!

 10/17/2010

Just in!

We now have a set of adjustable Kettle bells and more jump ropes.

Woo hoo!

11/17/2010 WOD

WOD

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

warm up- Squat ,run or pass through,overhead squat w/bar + weight
skill- snatch, pull up, rings push up
WOD
stretch
option: Kipping pull up work

Athletes of the day:
SH
SK
ANN
TM
SMW
SW

11/16/2010 WOD

TUESDAY 

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Warm up
Skill : Snatch
WOD
stretch

Skills: Snatch     

WOD

cool down

--------------

Athletes of the day:

Lisa:

SW:

Tracking your progress..for your future goals!!

Attention NanoFit Athletes: we need to track your progress- be prepared for random pics to do so!

11/15/2010 WOD

Monday- 11/15/2010

 WOD- for time

part 1                                 part 2
21-15-9                             21-15-9
pull ups                             squats
press ups                           situps

1. warm ups
2. skill- back squat
3. WOD
4. cool down

Athletes of the day:

SK- not for time
Pam
Steph: 8:00 [45lb, DarkBlue+Yellow Band] / 3:13
Shann: 3:33 [25lb, DarkBlue Band] / 4:04
Rimma: 3:44 [25lb, DarkBlue Band] / 4:06
Tammy: 3:56 [25lb, DarkBlue Band] / 4:02

11/14/2010

SUNDAY

warmups

skills

WOD

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

cool down

Athletes:


Steph: 4 rounds + 1/8 run [65lb deadlift] Pullup 10 DB Band
Tammy: 3 rounds + run [65lb deadlift]     Pullup 6 T Band
Shann: 3 rounds [75lb deadlift]           Pullup 11 T Band
SH:    3 rounds [155 deadlift]            Pullup 18 DB Band
SMW:   3 rounds [315,315F, 245 Deadlift]  Pullup 30

11/13/2010 WOD BLAKE

SATURDAY 

"Blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

(We scale for those who need it)

warm up

skills

WOD

mobility and cool down

Athletes:

SMR
SW

11/12/10 WOD -Nancy

FRIDAY 

warm up

skills- over head squat

WOD

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps  (Scaled for those who need it)

mobility and stretch

Athletes and times:

SK

SH

Rimma-

Steph-

SMW

Pam

SMR

SW

11/11/10 WOD

Chris- over head squat
Today's athletes time:

rest day or

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

                                                                              
        
Athletes:

Lisa: 5 rounds +4su: Assisted HSPU
Chris: 3 rounds + 
Vic: 5 rounds 45 pound Kettlebell swing,  HSPC

NanoFit's athletes personal goals 2010 - 2011

FITNESS GOALS:

Ann, Victoria, Stephanie,Tammy and Shannon are going for an unassisted pull up (each) by Mothers day 2011.

Rimma and Sherrill- unassisted pull up by July 6th

Ann: to run half marathon in the Hippie Chick Marathon! Go Ann Go!

WOD 11/10/2010- Max rounds and reps in eight minutes of:

WEDNESDAY 11.10.10

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Todays athletes times from the times version of WOD (work out of the day)

TMM  5rounds
SLW  5rounds
SH   5rounds +3 su : HSPU to 2 25+abmat
SJK  5rounds +7 su
PAM  6rounds
ANN  4rounds +4 kickups : HSPU -> KickUps
LISA 5rounds +4su : Assisted HSPU

11/09/2010 WOD

Tuesday Nov. 9th

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.
                                                                             

            








Athlete of the day!


Lisa-

Skill : wall ball

OHS- 25
FS 25
B- 25

time 10:21

NEW JUMP BOX ! Thanks Steve H.!

Thanks Steve H. for creating this lower and much needed jump box and donating it to the NanoFit gym!!!!!!

Our athletes rock!

11/08/2010 - Three rounds for time of WOD

11.08

 Three rounds for time of:
 30 Kettlebell swings, 1.5 pood
 25 Wall ball shots, 20 pound ball
 20 Pull-ups


athletes times:


   SJK   14:17
   SH    18:41
   STEPH 9:55
 ---------------------------
 "Elizabeth"
 3 rounds 21-15-9
 Clean 135lbs
 Ring Dips

cool down- 50 sit ups


athlete times:

   SLW 5:39
   RIM 6:00
   TMM 5:51

11/08/2010 WOD 3 rounds for time

11.08

 Three rounds for time of:
 30 Kettlebell swings, 1.5 pood
 25 Wall ball shots, 20 pound ball
 20 Pull-ups


athletes:

   SJK   14:17
   SH    18:41
   STEPH 9:55

11/06/2010 WOD-Complete as many rounds as possible in 12 minutes of:

11.06


warm ups - 10 min
skills 10 min
WOD- work out of the day

 Complete as many rounds as possible in 12 minutes of:
 35 pound dumbbell Thruster, 9 reps
 15 ft Rope Climb, 1 ascent (9 Pullups)




stretch: 10 min


Athletes:

TMM 10r
SLW 10r
Rimma 10r

11/05/2010 WOD- "Lumberjack 20"

11.05
 "Lumberjack 20"
 20 Deadlifts (275lbs)
 Run 400m
 20 KB swings (2pood)
 Run 400m
 20 Overhead Squats (115lbs)
 Run 400m
 20 Burpees
 Run 400m
 20 Pullups (Chest to Bar)
 Run 400m
 20 Box jumps (24")
 Run 400m
 20 DB Squat Cleans (45lbs each)
 Run 400m

                                                                                                           

                           

ATHLETES:


   VSO 23:12
   SJK 34:27
   SLW 25:02
   SSM 24:38
   SH  32:57
   SMW 49:41 RX

11/04/2010 WOD

11. 04
 Snatch one rep every minute on the minute for 15 minutes.


Athletes:

   LISA 25lb
   RIMA 25lb
   CAM  95lb
   SMW  85lb

11/02/2010 - "Barbara"

11.02
   "Barbara"
   Five rounds, each for time of:
   20 Pull-ups
   30 Push-ups
   40 Sit-ups
   50 Squats
   Rest precisely three minutes between each round.

Athletes:

     LISA 40:57
     SHL  30:12
     VSO  31:54
     SMW  31:29 RX