Archive for September, 2007
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070930
REST!
070929
Workout:Run 400M, 5, 10, 15 and 20Rest 2 minutesRun 400M, 20, 15, 10 and 5 of:OHS (75#,55#)Push UpsKettlebell Swings (53#,35#)Push Press (75#,55#) So the workout is: run 400M then to 5-OHS, 5-Push-ups, 5-KB Swings and 5-Push Press. Now move to 10 of each exercise then 15 and then 20 reps. Rest 2 Minutes and now [...]
070928
Recently I read (but unable to verify via my Google searches) the Swedish Army has a fitness test that incorporates: 10k Run Bench press 1 Rep Max Max number of strict pull-ups (no kipping) The test is done within a 24 hour period, so you can rest after the run.Scoring for the test is: 5x [...]
070927
Warm-Up/Skills:Row 10-15 mins (5 minutes strapless – then sets of 2 minutes easy, 30 seconds hard) Workout:Five rounds for time of:95 pound Sumo deadlift high-pull, 15 reps95 pound Thruster, 15 reps Herb with a 95 lbs thruster… One of the beauties of CrossFit is the workouts are scalable. For some, 95 lbs thrusters will be [...]
070926
Rest! Many have asked me, “What is this CrossFit all about”? The following video was created by the fine folks of CrossFit North, now CrossFit Seattle http://www.crossfitseattle.com/ I have included this video as in 2 minutes it gives one a true feel for the CrossFit experience. Enjoy! Can you guess the fun we will have [...]
070925
Warm-Up/Skills:Shoulder mobility exercises:x3 x10Wall SlidesShoulder DislocatesBig Arm CirclesSmall Arm Circles Workout:Lynne – Max reps per round for pull-ups and body weight bench press (the bar and necessary plates equal to your body weight) This is a 5 round, 5 minute per round routine. Start the pull-ups on the minute and do as many as you [...]
070924
NEWS! Hey the mailman came today. I got the USA Weightlifting Certification in the mail. It is official I am a Certified Sports Performance Coach. Based on today’s news, we are to do 100 Burpees for a workout…just kidding. Workout:5 rounds of:10-95 lbs Cleans15 Push-ups Jerry Catching the Clean
070923
Workout:FGB (Fight Gone Bad)This is a 1-minute per station, 5 station circuit workout. We completed 3 “rounds” of the circuit. The stations are: Wall-ball: 20 pound ball male/12 pound ball female, 8 ft target. (Reps) Deadlift high-pull: 75 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: 75 pounds (Reps) Row: calories (Calories) One point is [...]
070922
REST! Jimmy Pulling himself under the bar Many have asked, why CrossFit? I continue to reply, “so you can play with your grand-children.” The following is a video of 2-60+ year olds performing Olympic lifts as part of that day’s CrossFit workout at CrossFit HQ. My mom is 60+ and has a hard time negotiating [...]
070921
Sprinting is superior to distance running for building and maintaining muscle mass. That being the case, today, we sprint! I offer visual proof for my assertion… Catherine Ndereba 2004-Marathon Olympic Silver Medalist Haile Gebrselassie 2000-10,000M Olympic Champion Christine Arron 2005-100M World Championship Warm-up/Skills: Pull-ups x10 x 3 100M runs x3 (these should be at 50-75% [...]
