Row three 500-meter efforts separated by not more than 5 minutes. Anyone sub 1:30 all three? One set of push-ups. Please, only count the ones that lower the body rigidly as a unit to the floor and rise to full extension. T hese are RARE! Who's got 50?! Two sets of deadlift. 5RM and 3RM loads. Warm-up sets don't count. Anyone twice body weight? … [Read more...] about Tuesday 010417
Push-Up
Saturday 010407
You've got 20 minutes to do as many pull-ups, squats (free-squat, or air squat), push-ups, and sit-ups and back extensions as possible. There's one rule; the total number of reps must include equal counts of each exercise. Work hard and fast. (I'd suggest you try reps of five of each and see if you can move continuously for the thirty minutes.) … [Read more...] about Saturday 010407
Thursday 010322
Jump Rope 300 jumps Sit-up 30 Back extension 20 Walking Lunge 30 steps Push-ups 30 Pull-ups 15 Bike 1.5 miles Ab bench 25% BW X 25 Stiff Legged Deadlift 50% BW X 21 Deadlift 75% BW X 15 Bench-press 75% BW X 12 Upright Row 50% BW X 10 Row 1000 meters Hollow Rock 1 min Arch Rock 1 min Back Squat 75% BW X 15 Push-press 50% BW X 12 Power Clean 50% BW X 10 Calculate loads (BW = … [Read more...] about Thursday 010322
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
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
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
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
Thursday 010215
How far can you continue this sequence within one hour? If you can't do the push-ups, do them from the knees. If you can't do the pull-ups, do them with half your body weight as assistance. Rankings are separate for those doing either assisted pull-ups or push-ups from the knees. … [Read more...] about Thursday 010215
Saturday 010217
Rope climb and do push-ups non-stop for 30 minutes. The objective here is to climb and push until you can do neither. Thoroughly exhaust both functions within 30 minutes. Report the details of the experience both today and the effects tomorrow. Count the number of trips up the rope (the CrossFit rope is a 13' "shorty") and the number of push-ups within the half hour. Remember … [Read more...] about Saturday 010217