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
Sit-Up
Wednesday 010321
Five sets of the triple, Sit-up Back extension Bench-press 5-10RM Move methodically, deliberately, with precise SLOW movement. Don't hurry; minimize the cardiovascular quality. This is strength training only! Make each effort a serious challenge. … [Read more...] about Wednesday 010321
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
Friday 010316
Row a 2K for a personal best. We will continue today on our recurrent theme of core-focus. 1) Hanging from the pull-up bar SLOWLY lean back and lift your feet towards your hands until your tows gently touch the bar. Repeat for a total of twenty times. 2) Arch rock for one minute. If you've forgotten what the arch rock is go to: … [Read more...] about Friday 010316
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
Tuesday 010306
200 sit-ups no matter how long it takes. Make them nice! Stretch thoroughly. Used as a rest to slow down pace and come in to the next phase relatively fresh. Do 50 dips, with or without assistance. This is a 50RM set, i.e., ideally, 51 should be impossible. Immediately, run for ten minutes on a “windsprint” bike or a stairclimber at max level. Rest as needed. Do 35 dips, with … [Read more...] about Tuesday 010306
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
Mayhem Daily Wod – 201225
Home Workout: 20 minute Amrap 12 Single Arm Dumbbell Push Press (50/35) (right arm) 12 Single Arm Dumbbell Push Press (50/35) (left arm) 25 Sit Ups 20 Bodyweight Lunges … [Read more...] about Mayhem Daily Wod – 201225
Mayhem Daily Wod – 201105
5 Rounds for Total Reps in 19 minutes1 minute Kettlebell Swings (1.5/1 pood)1 minute Sit-Ups1 minute Double-Unders1 minute Rest … [Read more...] about Mayhem Daily Wod – 201105