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Wednesday 010418

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Warm-up EZ sit-up, back ext., pull-up, push-up, air squat and stretch 21 Rep push-press followed immediately by max set of pull-ups. Rest as needed; you don't need more than three minutes Repeat for total of five combined sets. Run 1 mile. … [Read more...] about Wednesday 010418

Thursday 010419

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Warm-up with five minutes of cardio, a single set each of sit-up, back extension, air squat, pull-up, push-up, and finally stretch. (This is the default CrossFit warm-up. Remember it, please.) Complete your warm-up with each of the following using comfortable loads. Deadlift, 1 set, 10 reps Power Clean, 1 set, 10 reps Front Squat, 1 set, 10 reps Push Press, 1 set, 10 reps Go … [Read more...] about Thursday 010419

Sunday 010415

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Do three sets of chin-ups. Give yourself entirely to this task. 100% Take any rest needed between sets. Total three sets and submit. Do three sets of squats on a ten-inch box. Squat to seated, relax, and squat to stand with no sudden movements or postural shifts. The “landing” should be invisible to the observer. 50,35,20 reps with one minute break between sets. Time one … [Read more...] about Sunday 010415

Monday 010416

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Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching. About ten to twelve minutes of near constant movement. One minute of jump rope (double under if you're able) followed by one minute of rest. Repeat for a total of five times. Practice your handstand and handstand push-up. Try for three sets of handstand push-ups. One set of back squats at … [Read more...] about Monday 010416

Tuesday 010417

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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

Wednesday 010411

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Today we are rowing some intervals that take us to the middle of the lactic acid pathway. Set the CII Rower for intervals a minute long with a minute's rest. We are going to row ten of the intervals. This is a twenty-minute workout. On the efforts, set the rower to projected meters and row the first interval at 95% On the rest, row easy, maximizing your recovery. On subsequent … [Read more...] about Wednesday 010411

Thursday 010412

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Tomorrow is a rest day. Warm-up with three sets of sit-ups and back extensions Bench press 21 Reps max weight (21RM load 21 Reps) Two minute all out sprint on stationary bike Rest as needed before you... Bench same weight as before, got 21? Two minute all out sprint on stationary bike Rest Done right, you're done … [Read more...] about Thursday 010412

Saturday 010414

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Clean and Jerk (Deadlift, hang-clean, push-press if you must) 15,12, and 9 reps of 50-100% of your bodyweight. Snatch 15,12, and 9 reps. Climb a thousand to two thousand foot climb on your mountain bike or road bike. Sent report as to your lift and climb. Who can plow through both fastest? … [Read more...] about Saturday 010414

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