WOD

January 1, 2011

SATURDAY 

"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box                                                    

Athletes: SW RX

Happy New Years!!! Pics from tonight's WOD!!

 TONIGHT'S ATHLETES FOR MURPH:

 Jake, Steph and Ann!

Congrats goes to Jake for finishing first place in tonights challenge!!
Way to go Jake!

Lisa and Erin finishing Murph WOD

Steph and Shannon

Ann, Steph, Brian, Shannon and Jake
run a mile
100 pull ups, 200 push ups and 300 squats
then run a mile

 Rimma and Sherrill finishing
their workout, also congrats to Susan not shown
here.

WE DID IT!! TIME TO TOAST!

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

New Year's Eve. After work out toast and Arm Wrestling pic's...

Brian & Robert

Ending the New Years with great athletes & friends and a lemon drop, okay maybe two. Robert was tonights over all champ at the Arm Wrestling.


Drink lots of water !




 See you Sunday for the 'New Years Challenge'!


Here is to your fitness future. 

Cheers!
NanoFit team!

Ann & Robert

Sherrill & Robert.

                                      

Sherrill and Vic

New years Eve WOD- 4:00pm group work out

December 31, 2010

New years Eve WOD- 4:00pm group work out followed by a toast!!!     

FRIDAY 

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Athletes:                                                                       
Rim:

SLW:

SW:

SR:

Steph:

Vic:
Jake:

SK:

SH:

Ann:

Robert:

Getting Started Class

JH:

AW

WOD

December 30, 2010

THURSDAY 

warm up:      run 400 m,                                                                                    

Skill:

WOD:

Michael: 3 rounds of

run 800 meters
50 sit ups
50 back ext.
50 sit ups

Athletes:

Vic:24:07
Jake:18:48

WOD

 Tuesday & Wednesday

Warm up: jump rope, push ups, squats 



Skill: front squat 3 x 5                                                          


Seven rounds for time of:


185 pound Front squat, 3 reps
7 L-pull-ups

Gwod:
TABATA
Superman ROCKS              


Athletes:                                                                                       


VIC:
JAKE:
SK:
SH:
SW:
SLW:
AH:
RIM:
STEPH:
SR:


Getting Started Class
JACOB: 
AW

WOD - Monday

December 27, 2010                                                           

Warm Up:
  Move
  5 min Double Under Practice

Mob:
  Band Shoulder

Skill:
  Bench 3x5 or Press 3x5

Wod:
  Split Jerk 1-1-1-1-1-1-1 reps

GWod:
  AMRAP 10
    5 Pull Ups
    10 V Ups
    15 Push Ups

Athletes:                                                                            
                                                          
Rimma
Tammy:
Susan:
SteveH:
Jake:
Shannon:
Steve W:
Jacob: Getting started class

New Group Class - just added!

Exciting News: We just added 1 more group class.  Thursdays at 4:00pm.

Please RSVP steve@widge.net.

Group classes: All welcome that have had the 'Getting Started' - 6 series intro class.

Group Hours:

Sundays @ 4:00pm, Mondays @ 9:15am, Wednesdays @4:00pm, Thursdays at 4:00pm and Fridays @ 10:00am.


Cheers,

NanoFit Team.

This is now updated in the Schedule and Fee section.

Thank you!

NanoFit Team                                                                  

WOD- HERO-"Bull"

December 26, 2010

Sunday

"Bull"
Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile                                                                  



This hero workout well... honestly...It is going to hurt! So, we will suffer together!


See you at 4:00. Here is to your fitness goals!

http://media.crossfit.com/cf-video/WOD101226_AustinMBull.mov


Athletes:                                                                              

Steph:42:55
Steve W:1:15:10 RX
Shan:42:55
Vic: 44:32
Jake: 44:19                                                                                             

Gym gets X-mas gift!!

New pull up bar for two...!!!

Merry Christmas!! See you Sunday at 4:00pm for a group work out - all Welcome!

We hope you all had a Merry Christmas !

Cheers!

NanoFit Team

Homework                                  

WOD:

3 sets of 50

air squats
push ups
sit ups
dips

Thur WOD Group work out at 10:00am and 2:00pm-open-

WarmUp:
 Jog 400m
 3 Rounds
   10 PushUp
   15 Squat

Mwod (http://mobilitywod.blogspot.com/):
 ankle
 hip ext rotation

Skill:
 Press 3x5
 smw( hspu, lr, sc )

Wod (http://www.crossfit.com/):
 Tabata "Bottom to Bottom" Squat
 Run 1 mile

 Clock starts for run on rising from last squat.

 The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the
 bottom and ends at the bottom. The turn around at the top is immediate - no pause.
 The ten-second rest for each interval is also held at the bottom of the squat as
 opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata
 squat, motivates full hip extension. Also, the ten second rests don't seem as short
 with this protocol!

Gwod (http://gymnasticswod.com/):
 3 Rounds, with 60 second recovery interval between rounds:
 10 Tuck Ups
 10 Straddle Ups
 10 V Ups
 10 Leg Circles Clockwise
 10 Leg Circles Counterclockwise

 Try to keep good gymnastics form and maintain heels, head, and shoulders off the ground throughout the entire round.

Athletes:


Lisa: 35 10/14:57
Vic 55  11/9:10
Jake: 85 12/ 8;22

WOD Dec 23rd - Group work out at 10:00am and 2:00pm -All welcome

December 23, 2010

THURSDAY 

Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.

WOD- Group workout at 5:00pm Wed and 10:00am Thur

WarmUp:        
                                                                                      
  Move
  run that 400m

Mwod:
  banded shoulder int rotation                                                                
  floor int rotation, w/ heavy object on shoulder
  ball in top/front of glute
Skill:
  deadlift 5rm (add 10lb)

GWod:                       
  For TIME
  10-to-1:
  Pull Up on Rings
  Bulgarian Dip

Wod:
  "Randy"
  75 pound Power snatch, 75 reps for time.

Athletes:

TM: 80 -  459  -    25  lbs

VIC: 135 - 559 - 35   lbs
SLW: 135 -335 - 21  lbs
Brian:
SK:
SH:
SW:  350 4:17 RX 75 lbs                                                                              

WOD & next group work out is this Wed at 5:00pm, Thursday at 10:00am and Sunday at 4:00pm

Happy Holidays and hope to see you all tomorrow (Wed) at 5:00pm. We are now open this Thursday at 10:00am for 1 group work out and Sunday at 4:00pm for a group work out as well.

Cheers.

Shannon
NanoFit team.

                                                           

                                                                                    

WOD:
Backsquat

WOD benchmark-Fran

MONDAY 

warm up: 500 meter jog,  2 x 30 jumping pull ups, 20 squats, 10 push ups

skill: pull ups, thrusters, backsquat

WOD:                                                                                  

Fran 21-15-9 - for time

thrusters

pull up                            

500 meter row
100 sit ups for time

cool down:

Now that was a work out!

Athletes:                                                                                                                                              
            
                   FRAN time| 100 sit ups for time | row time
SlW:               6:10         335               3:07
TM:                5:19         429               2:57
Lisa:               5:59         -                   2:56
SR:            not for time
SK:              5:52             417              3:10

WOD: NUTS... skills class at 3:00pm. Group work out at 4:00pm

Sunday                                                                                     

Warm up: jog 800 meters - jump rope

Skill:deadlifts, thrusters,press

WOD

(scalable)
"Nuts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box 9
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate


Rimma- jumping on 9" box jumps.





not for time


Athletes:
Rim:
Shan (SLW):
SW:RX

Shannon- doing 24" box jumps- her first 24" box jumps!!


Scaled for Rim and SLW:

SLW: row 500 meters instead of run, 65lb deadlift, 100 sit ups instead of double unders 9" box jumps, push press instead handstand push ups, 100 thrusters in stead of wall balls

RIM: row 500 meters instead of run, 65lb deadlift, 100 sit ups instead of double unders 9" box jumps, push press instead handstand push ups, 100 thrusters in stead of wall balls




Get started class
Jacob: not for time

WOD

Rest Day

WOD

December 16, 2010

Friday:

Warmup: sit ups, pushups, rowing

WOD: Three rounds of:
10 Weighted pull-ups                                        
30 Back extensions

Todays Athletes:

Steve H:SusanK,SteveW,Jacob,SMR

Photo of Sam and Sean by Susan Kuznitsky- Sketched also by local artist and NanoFit's Athlete


Athletes:

UPDATE: Thank you for joining us on Dec 15th

Greetings Athetes:

Thank you athletes for joining us for a video group work out recorded by Marketing Merge on Dec 15th.

This is an exciting phase of development for us and we look forward to continued growth. We also want to wish you a healthy and Happy Holiday Season! Here is to your future and health!

A big thank you to Brian Mclernon for the professional photos of Steve and the group.

Also a big thank you to Mike Klingler from MFM and Max from Marketing Merge / MFM for creating a video that shows our current stage of growth and what we are doing and helping us with our future marketing plan. We appreciate you all for being a part of this amazing phase and look forward to continued growth.

Cheers,

Nanofit team.

WOD

December 16, 2010

THURSDAY 

Three rounds of:
10 Weighted pull-ups                                          
30 Back extensions

Athletes:
EN:
Lisa:
brian:
Jacob: not for time_ Getting Started class

Happy Holidays

REMINDER:

Beat Your Time By New Years Contest

will be held on Sunday, January 2nd at 4:00pm.

Please RSVP. Refreshments available after the workout.

WOD- group WORK OUT-December 15, 2010

GROUP WORK OUT

4:00pm

December 15, 2010

WU:

 Move

 Run 400m

 2 rounds NFT

   10 pushup

   15 Squat

WOD:

 3 Rounds for total reps

 1) Squat (reps)

 2) Situp (reps)

 3) PushPress 75/35 (reps)

 4) Deadlift  95/65 (reps)

 5) Pullup (reps)

 6) DoubleUnder (reps)

 7) Pushup (reps)

 @ each station for 1 minute call to rotate 1->2->3->4...

 1 minute after each round

MOB:

 seated quad

 seated hamstring

 pidgeon

Athletes:
Vic:

Tam

Shan:

Ann:

Robert:

Rimma:

Steph:

WOD B: 

WEDNESDAY 

12/15

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

                                                                                                  

Athletes     

Susan:P 32,32,34,35,35   PP 37,37,39,39,39  PJ 32,32,32,35  row:500 meters R:47

WOD-

December 14, 2010

TUESDAY

Three rounds of:
10 Deadlifts
30 GHD situps

                      

Jacob: Get started class -

Baseline- ready...go!

WOD:  Bench mark - for time

Warm up: 40 squats, 30 pushups, 20 jumping pullups
Skill: kipping pullups or weighted squats

Row 500 meters
40 squat to the ball
30 sit ups
20 pushups
20 jumping pullups

Athletes:      

                                                                     

SK: 8:35     jumping
SH:  6:48
SLW:6:40   jumping pullups and attempt at kipping pull up
TM: 8:04    jumping pullups and "

Getting started program:
Athletes:  not for time
Asia:
Jac:

NanoFit welcomes three new athletes:

Welcome:




Asia, Jacob, Henry and Brian!