Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight Back extension 25 reps Air Squat 50 reps For the next phase we are doing pull-ups and dips or muscle-ups if you've got one! Six sets of pull-ups (max effort, record the total, take as much time as needed between sets) And, Six sets of dips (max effort, record the total, take … [Read more...] about Monday 010326
Air Squat
Sunday 010318
Today: Find your way to a track with a place for pull-ups. Often, there will be parallel bars as well as a pull-up bar. Run 400 meters (once around for those new to the track) Do 50 pull-ups in as many sets as required (if you don't have 10 pull-ups, do 200 jumping pull-ups) Run 400 meters Do 50 dips or 75 push-ups in as many sets as required Run 400 meters Do 75 air squats Run … [Read more...] about Sunday 010318
Tuesday 010320
Today we start and end with our calisthenic warm-up and cool down and throw a little rowing and power cleans in the middle. There's no break between the rowing and the power cleans. The warm-up and cool down are max or near max rep sets with lots of rest between efforts. This is a tough one. Ab bench Back extensios Air Squat Pull-up Dip Row 500 meters Power Clean 21 reps Rest … [Read more...] about Tuesday 010320
Wednesday 010314
Stretch: back, hips, legs, chest, shoulders. Trunk flexion: sit-ups. Trunk extension: back extension. Hip flexion: knee ups. Hip extension: air squats. Push: dips. Pull: pull-ups. Weightlifting: deadlift Row: 2K meters Stretch: back, hips, legs, chest, shoulders. See how tough you can make this workout. This is a high intensity training session. We're just doing one set of … [Read more...] about Wednesday 010314
Thursday 010315
Start with a calisthenic, whole body, single set per exercise mini-routine. We will explore dozens of these "mini workout warm-ups". They all contain elements of hip/trunk flexion & extension, pushing and pulling. Stretch (hips, legs, back, chest, and shoulders) Sit-ups Back extensions Squats Rope climb or pull-ups Dips or push-ups Clean and Jerk 15,12, and 9 reps (If you … [Read more...] about Thursday 010315
Thursday 010308
Today we are employing a drill the CrossFit crew calls the “wall-ball.” The wall-ball drill is a deep front squat followed through with a push-press and overhead throw. The ball, a 20 lb Dynamax medicine ball should make contact with the wall at about two feet over your reach and rebound to your hands where you immediately bring the ball back to your chest and squat to absorb … [Read more...] about Thursday 010308
Monday 010312
Here we go again!! We're returning to the "CrossFit Challenge": Apply the "Tabata Interval" (20 secs of work followed by 10 secs of rest repeated 8 times) to: Rowing Squatting Pull-ups Push-ups Sit-ups For the Rowing record the number of meters you complete in each interval. For the other exercises record the number of reps you complete in each interval. You get a minute … [Read more...] about Monday 010312
Sunday 010304
This is an amazingly complete workout in only twenty-four minutes. Set-up the rower for intervals of twenty seconds work and ten seconds rest. Set the rower to display meters in the lower window. Go all out on the first effort. On subsequent efforts work to capture as many meters as in the first effort. In the same interval pattern, 20on/10off X 8, Squat (air squat). Same … [Read more...] about Sunday 010304
Sunday 010225
1) Bike 20 minutes at a warm-up pace. We are doing three sets of back squats at twenty-one reps each. Choose a weight that you feel you can handle comfortably for twenty-one reps of regular back squats. These specialized movements are tough! Make damned sure you warm-up thoroughly with "air squats" and stretching first. 2) "Power squat": Lower and rise as quickly as you can … [Read more...] about Sunday 010225
Tuesday 010227
We are due for a little circuit work. Circuit training is an excellent test of your overall fitness. At CrossFit intensities it becomes debilitating. We use it sparingly and go all out! This is "combat" or "getting out of the burning building" fitness. Decide loads and assistance (if absolutely necessary to get ALL reps) before starting. Be smart, shelve your ego and shoot for … [Read more...] about Tuesday 010227