NEW WEBSITE!

HEY EVERYONE THE  TAKEOVER SITE HAS MOVED. PLEASE CLICK ON THE LINK BELOW TO CHECK IT OUT!
-ANDY G.

http://www.crossfittakeover.com/

WORKOUT-05/20/10

                 DEREK- TAKEOVER BADASS

WOD-

6 ROUNDS OF:

5 CLEAN AND JERK 155LBS
40 METER SUICIDE SPRINTS

PHIL ROSE- 4:00 RX

WORKOUT-05/19/10

           THE GIRLS OF CROSSFIT TAKEOVER!


WOD-
"TAKEOVER TABATA"
EACH EXERCISE WILL BE PERFORMED 20 SECONDS ON 10 SECONDS OFF FOR 8 ROUNDS.

BURPEES
KETTLEBELL SWINGS 1.5/1 POOD
KNEES TO ELBOWS
HANG POWER SNATCH 75/45

*SCORE IS YOUR TOTAL REPS OF EACH EXERCISE'S LOWEST ROUND!
DUANE, IF YOU HAVE ANY QUESTIONS ABOUT THIS WOD CALL ME BEFORE YOU SCREW IT AWAY!LOL

WORKOUT-05/18/10

WHY ARE YOU GIRLS SMILING? YOU'RE COMPETING NEXT TIME! AHAHHAHAHAA!!

WOD-
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES:

5 BACK SQUAT 185/135 LBS
10 CHEST TO BAR PULLUPS

BEFORE STARTING YOUR ROUNDS COMPLETE
50 WALLBALL SHOTS & 500 METER ROW
ONLY ROUNDS OF SQUATS AND PULLUPS COUNT TOWARDS YOUR SCORE

WORKOUT-05/17/10

BUBBA, ERIK & DEREK-WODSTOCK 2010

WOD-

"JT"
21-15-9
HANDSTAND PUSHUPS
RING DIPS
PUSHUPS

CASHOUT-50 UNBROKEN AB MAT SITUPS

WORKOUT-05/16/10

WOD-
SNATCH 1,1,1,1,1,1,1

WORKOUT-05/15/10

                                         PHIL-POST FRAN

WOD-
3 ATTEMPTS AT MAX MUSCLE UPS

8 X 200 METER RUN


ATTENTION: THERE WILL BE A 9AM CLASS ONLY TOMORROW. WE WILL BE MEETING AT 10AM AT CTO TO DRIVE OUT TO CROSSFIT 757 FOR WODSTOCK. IF YOU ARE INTERESTED GIVE GILLIAN OR I A CALL, OR JUST MEET US THERE!

WORKOUT-05/14/10

LIL SEAN- 2:46 RX'D FRAN!!!

7 ROUNDS OF
10 SUMO DEADLIFT HIGH PULLS 95/65LBS
10 KB SWINGS 1.5/1 POOD

WORKOUT-05/13/10

                       KAREN AND PAT BATTLING IT OUT!

"Jerry"



For time:
Run 1 mile
Row 2K
Run 1 mile

WORKOUT-05/12/10

THE GYM JUST FEELS MORE COMPLETE NOW THAT CLAY HAS JOINED THE RANKS!

THE IMPORTANCE OF A THOROUGH WARM-UP CAN NOT BE OVERSTATED. I REMEMBER LISTENING TO ONE OF MY FAVORITE ATHLETES AND CROSSFIT LEGEND JAMES "OPT" FITZGERALD ON CROSSFIT RADIO A FEW YEARS BACK TALKING ABOUT SOME OF HIS MOST IMPORTANT TRAINING PRINCIPLES. HE SAID THAT THE SHORTER THE WOD, THE MORE TIME HE SPENDS WARMING UP BECAUSE HE KNOWS THE INTENSITY LEVEL FOR A THREE MINUTE WORKOUT IS GOING TO BE MUCH HIGHER THAN SAY A 20 MINUTE AMRAP. THIS REALLY STUCK WITH ME. I NOTICED AN EFFECTIVE WARM-UP CAN DEFINITELY INCREASE THE CHANCES OF SETTING PERSONAL RECORDS ON BENCHMARK WODS AS WELL AS RUNNING AND LIFTING WORKOUTS. WE ARE ALL FRIENDS AT TAKEOVER AND ITS EASY TO SLACK ON YOUR WARM-UP BECAUSE YOU ARE TALKING TO YOUR BUDDIES BEFORE CLASS. BUT TAKE THE WARM-UP SERIOUSLY AND USE IT AS A TIME TO GET MENTALLY AND PHYSICALLY PREPARED FOR THE WOD. YOU CAN ALWAYS HANGOUT AFTERWARDS,ONCE YOU'VE ACCOMPLISHED YOUR FITNESS GOALS FOR THE DAY!
-ANDY G.

WOD-
FRAN
21-15-9
THRUSTERS 95/65 LBS
PULLUPS

ENJOY!!!

WORKOUT-05/11/10

                                       ERIK B.-STUD!

OVER THE PAST FEW WEEKS I HAVE BEEN ASKED THE SAME QUESTION MULTIPLE TIMES. A TAKEOVER MEMBER WILL COME UP TO THE WHITE BOARD IN THE EVENING AND ASK "WHO THE HELL IS ERIK, AND DID HE REALLY POST THAT TIME?" MY ANSWER IS ALWAYS THE SAME. "YES, THAT REALLY IS HIS TIME AND NO HE DIDN'T SCALE THE WORKOUT". WE MET ERIK AT SECTIONALS IN MARCH AND HE HAS BEEN HITTING UP TAKEOVER WITH THE GOAL OF ELIMINATING ANY AND ALL WEAKNESSES. WITH A FEW MORE MONTHS OF COACHING AND SKILL WORK THIS DUDE IS GOING TO BE SCARY! KEEP UP THE GOOD WORK ERIK!!!
-ANDY G.

WOD-
40 GHD SITUPS
3 ROUNDS OF:
5 DEADLIFTS 315/225LBS
10 BOX JUMPS
40 PUSHUPS

WORKOUT-05/10/10

    JEREMY, ANDY & MAC.....THE BRAINS BEHIND TAKEOVER

WOD-
BACK SQUAT 3,3,2,2,1 WORK UP TO 1 REP MAX!

THEN

AMRAP IN 7 MINUTES OF:
5 RING DIPS
15 DOUBLE UNDERS

FOOD FACT-
HERE'S 10 FOODS THAT SHOULD REMAIN ON YOUR GROCERY LIST......
1. SPINACH
2. TUNA
3. SALMON
4. CHICKEN BREAST
5. ALMONDS
6. EGGS
7. STRAWBERRIES
8. BLUEBERRIES
9. APPLES
10. BELL PEPPERS

*IF YOU ALREADY INCLUDE MOST OR ALL OF THESE FOODS IN YOUR DIET TRY TO IMPROVE THE QUALITY OF EACH ITEM. LOOK FOR GRASS FED MEATS, ORGANIC AND LOCALLY GROWN PRODUCE AND ALASKAN, WILD CAUGHT FISH.

NOW HERE'S 10 COMMON FOODS I CHALLENGE EVERYONE TO ELIMINATE OR AT LEAST DRAMATICALLY REDUCE IN THEIR DIET......
1. RICE
2. BREAD
3. PASTA
4. POTATOES
5. SODA/ENERGY DRINKS
6. SWEETS
7. PACKAGED-READY MADE MEALS
8. FAST FOOD
9. ALCOHOL
10. LEGUMES-BEANS

UPDATE ON NUTRITION CLASS: WE ARE WORKING ON PUTTING TOGETHER A NUTRITION CLASS FOR THE MONTH OF MAY BUT EVERY TIME WE TENANTIVELY PICK A DAY SOMETHING COMES UP. WE WILL HAVE A HARD DATE BY THE MIDDLE OF THIS WEEK AND IT SHOULD BE TOWARDS THE END OF MAY. IN THE MEAN TIME I WILL POST AS MUCH BASIC NUTRITION INFO AS POSSIBLE TO AID IN YOUR QUEST TO REACH FIREBREATHER STATUS!
-ANDY G.

WORKOUT-05/09/10

ITS BEEN A BUSY COUPLE OF WEEKS FOR HOCKEY! FIRST HE MARRIES THE GIRL OF HIS DREAMS. THEN HE DEDICATES HIMSELF COMPLETELY TO CROSSFIT TAKEOVER PROGRAMMING. KEEP UP THE GOOD WORK DUDE!


WOD-
COME INTO OPEN GYM AND WORK ON IMPROVING SKILLS. GILLIAN, JEREMY AND I WILL BE THERE TO ASSIST YOU GUYS! IF YOU TOOK A REST DAY TRY YESTERDAY'S WOD. YOU CAN ASK THE SATURDAY CREW. IT WAS ALOT OF FUN!

WORKOUT-05/08/10

WOD-
3 ROUNDS OF:
30 PUSHPRESS 75/45LBS
50 METER FARMERS CARRY 55/35LBS KBs IN EACH HAND
50 METER BROAD JUMPS
30 POWER SNATCHES 75/45LBS

WORKOUT-05/07/10

                       GILLIAN-HIGHSCHOOL TRACK 1998

WOD-
5K RUN

*TOMORROW'S RUN WILL BE A TIME TRIAL. WE WILL HAVE AN ACCURATE 5K COURSE MAPPED OUT. WE WANT TO SEE EVERYONE GOING ALL OUT AND SETTING PERSONAL RECORDS!!!

WORKOUT-05/06/10

                                        

  COURTNEY LOOKING WAY TOO HAPPY AFTER A BEATDOWN

WOD-
WITH A CONTINUOUSLY RUNNING CLOCK PERFORM
1 SQUAT CLEAN THE FIRST MINUTE
2 SQUAT CLEANS THE SECOND MINUTE
3 SQUAT CLEANS THE THIRD MINUTE........
UNTIL THE ASSIGNED REPS CANNOT BE COMPLETED FOR THAT MINUTE

REST 5 MINUTES

WITH A CONTINUOUSLY RUNNING CLOCK PERFORM
1 BURPEE THE FIRST MINUTE
2 BURPEES THE SECOND MINUTE
3 BURPEES THE THIRD MINUTE......
UNTIL THE ASSIGNED REPS CANNOT BE COMPLETED FOR THAT MINUTE

*SCORE IS THE TOTAL ROUNDS COMPLETED FOR BOTH EXERCISES

WORKOUT-05/05/10

                      THE USUAL POST -WOD SCENE
WOD-
750 METER ROW
20 HANDSTAND PUSHUPS
20 THRUSTERS 115/75LBS
20 L-PULLUPS
50 METER WALKING LUNGES (45/25LBS OVERHEAD)

WORKOUT-05/04/10

REMEMBER GUYS, CHALK IS AN IMPORTANT TOOL IN OLY LIFTING AND GYMNASTICS  BUT YOU DON'T NEED TO USE ALOT AND IT IS FAR FROM ESSENTIAL......AND YES I MADE THIS POINT TO SHOW OFF MY CUTE ASS KID!!!
-ANDY G.
WOD-
400 METER RUN
30 BODYWEIGHT DEADLIFTS
30 TOES TO BAR
400 METER RUN
20 BODYWEIGHT DEADLIFTS
20 TOES TO BAR
400 METER RUN
10 BODYWEIGHT DEADLIFTS
10 TOES TO BAR

*ANDY'S TIME-9:14

WORKOUT- 05/03/10

                  BUBBA CAN'T HANDLE THE SPOTLIGHT!!!
ATTENTION: SORRY FOR THE SHORT NOTICE BUT OUR 9AM CLASS IS CANCELED TOMORROW.  OPEN GYM AND EVENING CLASSES ARE NORMAL TIMES. REGULAR SCHEDULE RESUMES TUESDAY.

WOD-
POWER CLEAN 1,1,1,1

THEN

5 ROUNDS OF:
5 BURPEES
5 CLEAN & JERK 135/95 LBS
10 KETTLEBELL SWINGS 1.5/1 POOD

*TIMES TO BEAT
ANDY-7:00 RX
GILLIAN-6:27 RX

WORKOUT-05/02/10

      DAVE HATING LIFE HALF WAY THROUGH "BARBARA"


WOD-
SKILL WORK: PICK A SKILL OR TWO AND REALLY SPEND SOME TIME WORKING ON IT. COME WORK ON OLYMPIC LIFTS, DOUBLE UNDERS, MUSCLE UPS, ROWING TECHNIQUE, HANDSTANDS ETC.....