Oct 26, 2010

Speed Acceleration-
Form wall running
Starts at 10m
Band sprints
30 m times Sprint x 5

Power/ strength-
Power clean/ squat clean 5x 3

Wod-
5 Cleans, 20 double unders
x 3 rounds for time

Sign up for the crossfit comp this Friday, there is still time.
-Bnut

Sept 22, 2010

Plyometrics-
skips, hurdles, broad jump, bounds, x3

Wod-
60 sec of work 30 sec of rest 4 rounds
DB thrusters #20-40

3 minutes max rep dead lift

Timed mile!

Tough workout today. Great effort all the way around.
-Bnut

Sept 21, 2010

Agility-
Speed ladders 15x2
Agility cones 3x3
Wod-
First step matrix with a band tabata style.

Max power clean

Great pull today john new pr on the cleans. Calvin i hope your too bruised!
-Bnut

Sept 9, 2010

Agility-
Speed ladders with a 2 step burst
Speed-
Headed to head 10m sprints x20
Endurance-
Timed 1 mile run

Wod-
21-15-9
DB squat clean/thruster
Burpees
Dips

A tough week comes to an end. I love the intensity, things are becoming more and more competitive every day. Ryu & B-diddy, nice PR this week with a 155 power clean.

-Bnut

Sept 8, 2010

Agility-
Speed drills through cones
Extended 5-10-5
Agility gasser

Wod- 3 rounds for time
50 box jumps
40 squats
30situps
20 push ups
10 pull ups
500m row

TEST DAY

John: killed the 5-10-5 and max broad. Keep working brother you turning into a monster.
Calvin: 205 dead on your first go. Your potential is amazing. LETS GET IT

-Bnut

Sept 1, 2010

Elasticity-
Static hold max vert x10
Counter movement jump max x10
Depth jump x10
Second and third round performed with DB.

Wod-
400m sprint
20 pull ups
20 burpees
If a break occurs and an extra round.

Ryu, nice time sir. your an animal
-Bnut

Speed:
Speed cones x 10

Wod 1: 5 rounds for time
Perform 15 dead lifts, 10 power cleans, 5 push jerks unbroken.
5 burpees for every break

Wod 2: 2k row

Aug 26, 2010

Agility/foot speed-
Speed ladders, coned shuffle, side run, sprint and back peddle techniques

Wod-
Power clean x10
200m sprint
5rounds for time

Power cleans are not easily performed correctly. The more technical work outs are challenging and at times frustrating. You guys performed extremely well today. Your getting better and more sound with every rep, keep up the hard work.

-Bnut

Aug 24, 2010

Speed- Banded broad jump, sprint, back pedal, shuffle drills

Wod #1-
Team tire flips x15
Farmer walks x 100 yards, #35lb kettle bells

Wod#2-
Timed mile.

Aug 19, 2010

Speed-
800m x2, 1 min rest between
400m x2, 1 min rest between
200m x2, 1 min rest between
100m x2, 1 min rest between

Great effort today from every athlete.
Zach, good luck this year man, your well equipped and have worked your tail off this summer. Kill it this season buddy, see you soon.

-Bnut

Aug 18,2010

Elasticity
-Static max jump x10, Counter movement jump x10, Continuous vert x 30 sec
Second set with DB in hand
-Box jump matrix x4

WOD
21-15-9
Med ball cleans, Knee tucks, Squats
or
10 minute AMRAP
Dead lift x7, Squats x14, Jump rope x21

Killing it today! You guys are improving every day,its amazing to watch you athletes accomplish things you never thought possible.
Keep pushing!
Michael, welcome to FTP.
-Bnut

Aug 17, 2010

Agility/ Foot speed-
Speed ladders x 10
Cone 'T' drills

WOD #1-
Plate push x6 while your partner does push ups x3 rounds
post time and reps

WOD #2-
Wall balls shots x15, 200m run, x3 rounds
Post times

Aug 16, 2010

Speed Acceleration-
Knee & elbow drive technique
Speed starts
Timed 20m dash

Strength-
Press x5, Push press x5, Push jerk x5
Unbroken with a 400m run after every set
3 rounds for time

Great start to the week. TW do work tomorrow, you're going to kill it.

Aug 11, 2010

Speed and Agility Drills-Speed ladder, agility cones, 5-10-5

Wod #1- 30 sledge hammers, 3 tire flips, 12 wb, 10 ring dips. Post time

Wod #2- 10 power snatch, 400m run x 3 rounds. Post time

Happy bday Bulldog. Great work on your testing today Calvin.

-Bnut

FTP

Mead Football-
Helen: 3 rounds for time
21 DB swings- 12 Pull ups-400 meter run

FTP-
8 minutes shoulder to over head; 60m run every minute
3 rounds-60 second plate push for max reps.

Great work today. You guys are getting stronger mentally and physically every day. Out work every body and you will be the best.

Finish Strong

Speed Agility cone drills: 3x3
-Max vertical
-Max broad jump


Strength:
21-15-9
-Wall ball shots
-Burpees
-Tire flips

Fasttrac we go hard!

Great work this week gang. The final summer push is here and its time to gear up and go for broke. The work we put in now will yield you the results you need in order to achieve your goals down the road. Lets get it!

-Bnut

Speed explosion-

2 sets-
Static max vertical jump
Counter movement max vertical jump
12 in drop jump

10...1
1....10 Double unders & Box jump

Fasttrac

Speed acceleration-

• Wall form running 3x3
• Starts 5x5
• Speed sprints 5x5

Strength-

• Power Clean x5
• Push Ups x10
• Box Jump x15

As many rounds as possible (AMRAP) 15:00 minutes!

Great work today fellas, shout out to Brandon thanks for dropping by today hopefully we will see you soon. Your a beast!

-BNut

What a great kick off to the week. We had the Big boys from CV football and ,soon, pro hocky competing in teams, pushing it harder than ever flipping tires, pushing plates and a push up battle. Keep up the Hard work. Im looking forward to the rest of this week. Good luck in your draft Zach.
-BNut

fitness!

Northwest CrossFit Regionals 2010 from dan staton on Vimeo.

AK, WA, OR, ID, UT, & NV competing for the CrossFit Games. This is a highlight real of the members of CrossFit Fast Trac Performance (FTP).

Ross aka "Nice guy" and New B Zack "morris"
Doing work finishing the week with max effort. Great work.

Another amazing week at FTP. Keep your goals in your mind and never get out worked. Great job this week guys, rest up and lets keep doing work.

Quit Wasting Valuable Time!

Fast Trac Performance from dan staton on Vimeo.

A CrossFit Video

CrossFit loves Barbells from dan staton on Vimeo.

Action packed workouts with a community, nothing beats it!

Go Saints!!!!

Central Valley Bears...

Ladies basketball... here's some action photos, great work ladies!

new Vid

FTP "Higher Places" from dan staton on Vimeo.