Archive for April, 2009
Thursday, April 30th, 2009
Complete 4 rounds for time of:
400 Run
25 Abmat sit-ups
500 Row
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Thursday, April 30th, 2009
Tuesday workout: Conga line Deadlift. 9 Barbells lined up 35, 65, 75, 95, 115, 135, 155, 175, 185. Players move up the bars perfomring singles. The coach judges weather they can move to a higher weight or move on to jog/run a 220. 5 Pull-ups, 10 Dumbbell Hang Squat Cleans, 10 T-push-ups. Then back to the Deadlift conga line.
Wednesday Workout. Manmaker/Burpee Complex Countdown
Using an appropriate weight, small groups (3) of similar strength perform 10 Manmakers & 10 Burpees in a countdown scenerio (10/10 9/9, 8/8 etc down to one rep of each). A man maker is a Squat Clean to a press.
Tags: AAU, AAU Basketball, AAU Basketball Pleasanton, AAU Pleasanton, Amador dons, Amador High School, Amador Pleasanton, Basketball, basketball coach Pleasanton, basketball coaching Pleasanton, Coach Burdick, Coach Fields, Coach King, Coach Shortland, Coach Southern, Coach Super Dave, coaching, coaching Pleasanton, Crossfit, Crossfit High School athletics, Crossfit pleasanton, Crossfit Team Training, Dons basketball, dons basketball Pleasanton, group training Pleasanton, group workout Pleasanton, hoops, personal training, pleasanton, Pleasanton Basketball, Pleasanton Dons, Pleasanton hoops, re-active, re-active gym, reactive, reactive gym, team athletic training Pleasanton, Team Training, team training Pleasanton, Team Workouts, Team Workouts Pleasanton
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Wednesday, April 29th, 2009
Complete 21-15-9 reps for time of:
Squat snatch, 95#
Chest to bar pull-ups
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Tuesday, April 28th, 2009
Complete 5 rounds for time of:
21 Sumo deadlift high pulls, 95#, 65#
21 Ring dips
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Friday, April 24th, 2009
complete 3 rounds for time of:
800 Run
50 Back Extentions
50 Sit-ups
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Friday, April 24th, 2009
For Time:
50 Box Jumps, 24 in.
50 Jumping Lunges
50 Kettlebell Swings, 1 pood
Walking Lunges, 50 steps
50 Knees to elbows
50 Push press, 45#
50 Back Extentions
50 Wall Ball Shots; 20#, 14#
50 Burpees
50 Double Unders
Pleasanton AAU Basketball workout:
Filthy Fiddy Chase the Rabbit:
Coach Paul gets a 10 Burpee lead. Any of the 40 kids that catch him get a Crossfit T-Shirt.
Tags: AAU, AAU Basketball, AAU Basketball Pleasanton, AAU Pleasanton, Amador dons, Amador High School, Amador Pleasanton, basket ball jump rope, Basketball, basketball box jumps, basketball coach Pleasanton, basketball coaching Pleasanton, box jumps, burpees, chase the rabbit, Coach Burdick, Coach Fields, Coach King, Coach Shortland, Coach Southern, Coach Super Dave, coaching, coaching Pleasanton, Crossfit, Crossfit High School athletics, Crossfit pleasanton, Crossfit Team Training, Dons basketball, dons basketball Pleasanton, double unders, dyanamax balls, filthy fifty, group training Pleasanton, group workout Pleasanton, hoops, jump rope, kettlebell swings, lunges, personal training, Pleasanton Basketball, Pleasanton Dons, Pleasanton hoops, pull-ups, push press, re-active, re-active gym, reactive, reactive gym, sit-ups, team athletic training Pleasanton, team training Pleasanton, wall balls
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Wednesday, April 22nd, 2009
Complete for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Tags: 1 on 1 personal fitness Training, 24 hour fitness Pleasanton, angie, anytime fitness Pleasanton, Athletic, Athletics, Bariatric surgery, bariatrics, Bay Area Personal Training, Boot camp, Bootcamp, bootcamps, club sport Pleasanton, Crossfit, crossfit angie, crossfit chicks, crossfit gals, crossfit gym, Crossfit pleasanton, crossfit vixens, crossfit women, Crossfit workout, Danville coach, Danville coaching, Danville Fitness Training, Danville gym, Danville personal trainer, Danville personal training, Danville Police, Detox, Diet center, Dublin Coach, Dublin exercise, Dublin fat loss, Dublin fitness training, Dublin Gym, Dublin health club, Dublin personal trainer, Dublin personal training, Dublin Training, Dublin Weight loss, Dublin workout, exercise, Fat loss in Pleasanton, fire training, fire workout, Fit, Fit personal fitness studio, fitness together pleasanton, fitness training, Freemont Police, Fremont fire Pleasanton Police, Fremont Weight Loss, gain weight, Gastric Bypass surgery, golds gym pleasanton, gym, Gymnastics pleasanton, health club, Hoover Ball pleasanton, Lifestyles, Lifestyles rx, Lifestyle’s rx, Livermore coach, Livermore coaching, Livermore exercise, Livermore fat loss, Livermore fitness training, Livermore gym, Livermore health club, Livermore personal trainer, Livermore personal Training, Livermore Police, Livermore training, Livermore weight loss, Livermore workout, lose fat Dublin, lose fat Livermore, lose fat pleasanton, lose fat san ramon, lose inches, lose weight Dublin, lose weight Livermore, lose weight Pleasanton, lose weight san ramon, muscle, muscle mass, olympic lifting pleasanton, Olympic lifts pleasanton, personal fitness, personal training, personal training gym, pleasanton, Pleasanton coach, Pleasanton coaching, Pleasanton diet, Pleasanton exercise, Pleasanton fat loss, Pleasanton fitness training, pleasanton gym, Pleasanton gyms, pleasanton health club, Pleasanton Livermore fire, Pleasanton personal fitness trainer, pleasanton personal trainer, Pleasanton personal training, Pleasanton private training, pleasanton training, pleasanton weight loss, pleasanton work out, Pleasanton workouts, police training, police workout, power lifting, power lifting pleasanton, re-active, Re-active fitness, re-active gym, reactive, reactive fitness, reactive gym, ruby hill fitness, ruby hill personal trainer, ruby hill personal training, Ruby Hill training, san ramon coach, san ramon coaching, san ramon exercise, San ramon fat loss, San Ramon Fire, San Ramon Fitness Training, san ramon gym, San Ramon Health club, San Ramon personal trainer, san ramon personal training, San Ramon police, San Ramon Training, San Ramon Valley Fire, San Ramon Weight loss, San Ramon workout, SRV fire, strong, strong man, strong man concord, strong man Danville, strong man Dublin, strong man Livermore, strong man Pleasanton, strong man san ramon, strong men, strong women, Strongman concord, strongman Danville, strongman Dublin, strongman Livermore, strongman Pleasanton, strongman san ramon, strongman walnut creek, swat training, swat workout, Tri-Valley wellness, weight gain, Weight loss, WOD, working out, workout
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Tuesday, April 21st, 2009
10-9-8-7-6-5-4-3-2-1 reps of each:
Man Maker Complex:
Deadlift
Hang Power clean
Front Squat
Push Press
Bent over Row
Then Burpees
Do 10 Man Makers, then 10 burpees. Count down to one rep of each at the end of the sequence. Post times and weights.
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Monday, April 20th, 2009
For those Crossfitters interested in group mountain or road bike rides, Cyclepath in Pleasanton has a great group that rides weekly.
I went on a run Saturday morning and stopped by Cyclepath. Although the store did not open for another hour and half, Joel, the owner was more than helpful and let me purchase a valve stem inflator adaptor thingy for my air compressor. They also did a great job rehabbing my mountain bike a couple of months ago.
Tags: bicycles pleasanton, bike rides, bikes, Crossfit, Crossfit pleasanton, Cyclepath, cycling, cycling pleasanton, mountain bikes, pleasanton bike rides, pleasanton bikes, pleasanton ridge bike, pleasanton ridge bikes, re-active, re-active gym, reactive gym, road bikes
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Friday, April 17th, 2009
Max rep bench Press and Max rep pull-up conga line. Athletes complete as man rounds as possible with a sub maximal load on bench press and then complete a max round of pull-ups (or scaled pull-up progression).
Tags: AAU, AAU Basketball, AAU Basketball Pleasanton, AAU Pleasanton, Amador dons, Amador High School, Amador Pleasanton, Basketball, basketball coach Pleasanton, basketball coaching Pleasanton, Coach Burdick, Coach Fields, Coach King, Coach Shortland, Coach Southern, Coach Super Dave, coaching, coaching Pleasanton, Crossfit, Crossfit High School athletics, Crossfit pleasanton, Crossfit Team Training, Dons basketball, dons basketball Pleasanton, group training Pleasanton, group workout Pleasanton, hoops, personal training, Pleasanton Basketball, Pleasanton Dons, Pleasanton hoops, re-active, re-active gym, reactive, reactive gym, team athletic training Pleasanton, team training Pleasanton
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