Thursday, June 15, 2006

BOOT CAMP 1830 6-15-06

Participants: 21


Wanted: Trainers to staff high level fitness facility in the Ann Arbor area.

Successful applicants will be expected to be able to physically do anything they ask their clients to do.


Must be able to pass a rigorous fitness test consisting of:
Pull Ups (10)
Push Ups (50)
Body Weight Back Squat (10 reps)
Ring Dips (10)
Run 2 miles in less then 16:00

CrossFit Level I or must be willing to enroll in a training seminar within 6 months of beginning work.
USA Weightlifting (Same as CF)
One mainstream certification

Must be proficient in computer use and demonstrate the ability to actively service and follow up with customers.

Apprenticeship is available to unsuccessful applicants if they demonstrate the willingness to learn and tenacity in training to achieve the minimum physical standards within six months.

Please forward resume to

Stand on the porch and maybe you will get in. Maybe not.

BASIC TRAINING 0600 6-15-06

Participants: 9

Basic training is growing pretty steadily.

Wednesday, June 14, 2006


BOOT CAMP 0600 6-14-06

Particiants: 28


50 plyos(100 first round)
30 Abs
20 burpees
10 ball slams
10 pullups

4 times for time.


These are some tongue in cheek ads.

I think they are a good chuckle.

Tuesday, June 13, 2006

Pat Wins

BOOT CAMP 1830 6-13-06

Visit To Brand X, CF San Diego and CF LA

While training in LA, I had a chance to stop by at Andy Pertanek's CF LA, Jeff Martin's Brand X and Eddie Lugo's CF SD. Everyone was great. I got a chance to work out at Andy's Beach workout and Jeff's Saturday classes. They were great and all of their clients exeptionally nice.

BOOT CAMP 1830 6-12-06


Participants = 16

Warm up (squats, roll over, o/v squats)

5 sets of sprints up the hill every 5 seconds, jog back down

3 sets of pull ups on parallel bars, 10 reps

Sprint up hill 3 sets of 7 pull ups, jog back down to tree

BOOT CAMP 0930 6-12-06

BOOT CAMP 0600 6-12-06

27 people this morning

lunge to each corner 20 pushups at each corner

plyo boxes
flutter kicks
mountain climbers

20 of each for 20 minutes

BOOT CAMP 1000 6-10-06

6/12 WODParticipants = 14

Warm up (squats, roll over, o/v squats)
Inner loop run

6 sets of 20 push ups, 50 crunches, 20 arm haulers

Sprint up hill 5 sets of 5 pull ups, jog back down to tree

No photograph

BOOT CAMP 0600 6-9-06

Participants: 23 people

3 rounds of suicides

1st round: regular suicides

2nd round: throwing the D ball to other side of gym and back while partner rests against the wall in a wall squat

3rd round: lunging to other side of gym while holding onto the D Ball-partner is cheering

pylo squats-50
arm hallers-20
ball slams-20

5x for time

BOOT CAMP 0930 6-9-06