Monday, May 7, 2012
Crossfit Workouts!
9-15-21
Push ups
Ball Slams 20/16
OH Lunges 20/16
12-8-6-2-6-8-12
Kb Swings 70/53
Box jumps 30″
40 back squats 135/95
30 pullups
20 shoulder to oh 135/95
40 front squats 95/65
30 pullups
20 shoulder to oh 95/65
40 ohs 65/45
30 pullups
20 shoulder to overhead 65/45
Bench Press
3-3-3-3-3
42-30-18
Wall Ball - 20# for men/ 16# for Women
Alternate with:
21-15-9
Pullups
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Shoulder Press 5-5-5-5-5 reps
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
"J.J."
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds
For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups
For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters
"Pheezy"
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Complete as many reps as possible in 7 minutes of:
Burpees
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Front squat 3-3-3-3-3 reps
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Push ups
Ball Slams 20/16
OH Lunges 20/16
12-8-6-2-6-8-12
Kb Swings 70/53
Box jumps 30″
40 back squats 135/95
30 pullups
20 shoulder to oh 135/95
40 front squats 95/65
30 pullups
20 shoulder to oh 95/65
40 ohs 65/45
30 pullups
20 shoulder to overhead 65/45
Bench Press
3-3-3-3-3
42-30-18
Wall Ball - 20# for men/ 16# for Women
Alternate with:
21-15-9
Pullups
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Shoulder Press 5-5-5-5-5 reps
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
"J.J."
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds
For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups
For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters
"Pheezy"
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Complete as many reps as possible in 7 minutes of:
Burpees
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Front squat 3-3-3-3-3 reps
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Personalized Nutrition Plans!
I offer extremely detailed and Affordable personalized Nutrition Plans
Nutrition Plans:
Phone Consultation: 25$ *Follow up 15$ *New Plan 20$
Personal Consultation: 30$ *Two Persons 50$
Shopping/Labels/Food 101: 60$ *Two Persons 70$
Menu/Recipes: 60$ *1 Weeks worth
Cooking/Tracking Lesson: 100$ *Two Persons 150$
Nutrition Plans Include:
*Personalized Calorie Intake and Basal Metabolic Rate
*Two Individualized Pre-Planned Days
*Personalized Diet Plan Broken Down to specifics
*Nutritional Information Facts Sheet
*Food Tracker
*Recipes
Information I need from you:
Nutrition Plans:
Phone Consultation: 25$ *Follow up 15$ *New Plan 20$
Personal Consultation: 30$ *Two Persons 50$
Shopping/Labels/Food 101: 60$ *Two Persons 70$
Menu/Recipes: 60$ *1 Weeks worth
Cooking/Tracking Lesson: 100$ *Two Persons 150$
Nutrition Plans Include:
*Personalized Calorie Intake and Basal Metabolic Rate
*Two Individualized Pre-Planned Days
*Personalized Diet Plan Broken Down to specifics
*Nutritional Information Facts Sheet
*Food Tracker
*Recipes
Information I need from you:
- Gender/Age/Height/Weight
- Goals & Goal Weight
- Exercise Frequency Intensity & Duration/Daily Activity Level
- Food Preferences/ Food Dislikes & Allergies
- Diet History or Current Eating Patterns
- Brief about your Current Digestive Balance and Bowls movements :)
- Basic/Balance Nutrition *Recommended for beginners*
- Natural Detox *Short Term Cleansing*
- Low Sugar Diet *Great of weight loss*
- High Healthy Lipids *Short Term for skin/hair/nails/joints*
- Low Glycemic Index *Diabetic/hypoglycemic clients*
- Weight Gain Plans *recommended with resistance training for gaining muscle mass*
- Mediterranean Lifestyle *easy lifestyle change*
- High Protein (with or without Dairy) *for athletes & Improved Body Composition*
- Carbohydrate Depletion *Short Term for cutting*
- Carbohydrate Loading *Short Term for competitive athletes*
- Vegetarian *Optional Lacto-Ovo-Pesco*
- Vegan *Optional Ovo-pesco*
Roy Gold's Gym Personal Training
Transform Yourself, Transform Your Life
My name is Ashley Forsythe
I am a Natural Figure Competitor who has always been passionate about
nutrition and physical fitness. I received her Associates Degree in
Exercise Science at Utah Valley University and am currently attending
the University of Utah for Community Health Education on track to
continue to their Master’s Nutritional Program.
I believes that a person’s overall physical health is the most valuable thing in life and investing in it gives everyone the energy, confidence, and quality of life they deserve. I has 4 years experience in personal training. I am currently a certified nutritional advisor and personal trainer through Smart Fitness.
***I am offering FREE Hour Personal Training Sessions! Schedule with me Today!***
I love working with clients who are...
I believes that a person’s overall physical health is the most valuable thing in life and investing in it gives everyone the energy, confidence, and quality of life they deserve. I has 4 years experience in personal training. I am currently a certified nutritional advisor and personal trainer through Smart Fitness.
***I am offering FREE Hour Personal Training Sessions! Schedule with me Today!***
I love working with clients who are...
- recovering from injuries and need rehabilitation
- overweight or obese
- looking to improve athletic performance
- beginners and have never implemented a training program before
- interested in competing in a bikini or body building show
- training for triathlons, marathons or other races
Tuesday, October 19, 2010
My Passion
My name is Ashley. Nutrition and physical fitness are my life! I love it, I live it and it is my lifetime goal and career pursuit to promote it. I believe that a persons overall physical health is the most valuable thing in life and investing in it gives everyone the energy and confidence they deserve. I am a Health major at the University of Utah and have a lot of personal experience and education and certifications in personal training and Nutrition. I competed in the National Physic Competition in 2008, and in order to prepare for the show I did my own personal training and wrote up my own diet plans. I currently work independently as a Personal Trainer and a Nutritional Advisor.
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