Today we are going to run twenty miles. If this seem to far you are right. You are also the victim of our little April Fool's Day Joke. Actually, today is a rest day. Stretch, play, and relax. Make it active rest though. Do something active and fun … [Read more...] about Sunday 010401
Run/Running
Tuesday 010403
1 mile run 50 sit-ups and 25 back extensions Deadlift/high-pull 18,15,12, and 9 reps 50 sit-ups and 25 back extensions 1 mile run Our Deadlift high-pull is a slow deadlift and slow deliberate upright row to under the chin with brief hold at top. Very slow, very deliberate. Tough. Power through the trunk work and run. Move slowly and deliberately through the … [Read more...] about Tuesday 010403
Saturday 010331
Warm-up with easy mile run and stretch Clean and Jerk 15 RM load 15 reps One set of sit-ups and one set of back extensions both at 21 reps Clean and Jerk 15 RM load 12 reps One set of sit-ups and one set of back extensions both at 18 reps Clean and Jerk 15 RM load 9 reps One set of sit-ups and one set of back extensions both at 15 reps … [Read more...] about Saturday 010331
Monday 010326
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
Tuesday 010327
Today is metabolic conditioning: Warm-up through stretching then, Row 500 meters Rest 10 minutes Row 1000 meters Rest 10 minutes Row 2000 meters Rest 10 minutes Hang from pull-up bar and slowly touch toes to bar 20 times Back extension 20 reps Rest 1 minute 50 sit-ups, use ab mat Back extension 20 reps Rest 1 minute 25 Pike-ups (laying face up flex rapidly at the hip only … [Read more...] about Tuesday 010327
Friday 010323
Today is trunk work and a run. 30 sit-ups and 21 back extensions Run 1 mile for time No rest between sets for the following: 50 sit-ups 21 back extensions Hang from bar and slowly raise legs, curl and touch toes to bar 25 times. Arch rock 1 minute 25 crunches on glute-ham back extension apparatus (upside down on back extension app.) Stiff-legged deadlift 50 % BW for 25 … [Read more...] about Friday 010323
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
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