Archive for September, 2007
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070920
Well it’s time to work on weaknesses. One of my fitness weaknesses is the dread pull-up/chin-up. Today in an effort to vanquish that weakness, we’re doing the pull-up ladder. Warm-up/Skills:Shoulder dislocatesPush-ups x 20 x3 Workout:Pull-up ladder!Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required [...]
070919
Rowing is a major component to today’s workout. That being the case, I thought I’d post the following video which shows some of the common flaws on the Concept II (C2) rower. The video is brought to us by C2 http://www.concept2.com/ and the fine folks of CrossFit http://www.crossfit.com/. It is for time and it will [...]
070918
REST! “He who desires but acts not, breeds pestilence.”- William Blake
070917
Warm-up/Skills:Run 5 minutes, walk 2 minutes for a total of 28 minutes Workout:20, 15, 10135 lbs Squat CleansRing Push-ups* The workout is 20-135 lbs full squat cleans followed by 20 ring push-ups, then 15 of each then 10. *If you do not have rings, the standard sub is 3 regular push-ups for each ring push-up.
070916
Warm-up/Skills: 800M jogThrusters/Push-ups/Jumping Squats x10 x3 (thrusters and jumping squats, use PVC) Workout:400M run20-45 lbs Thrusters20-Push-ups20-45 lbs Jumping Squats 400M run15-45 lbs Thrusters15-Push-ups15-45 lbs Jumping Squats 400M run10-45 lbs Thrusters10-Push-ups10-45 lbs Jumping Squats Seth, Megan and Jerry all smile after today’s workout
070915
Warm-up:PVC x5-OHS/5-BS/5-FS combo x345 lbs x 5-OHS/5-BS/5-FS combo x1 Workout:For time: Squat bodyweight (BWT)* x20Run 400M Bench Press BWT* x20Run 400M Deadlift (DL) BWT* x20Run 400M *Add the weight of the barbell and necessary plates to equal your bodyweight. Error on the high side.
070914
HAPPY B-Day Hillary! Today we rest! Yesterday someone asked, “Why are you so interested in fitness?” I said so I can walk up stairs and play with my grandchildren in the future. Here’s the dealio…inactive adults, over age 30, lose roughly 3 – 5% of muscle tissue every 10 years! So when the inactive of [...]
070913
Warm-up/Skills: Body Row (AKA supine row) x5-10 reps x3-5 sets To perform a body row, grab the rings and hang with your bottom near but not touching the ground. Next, walk your feet out so that your body is almost parallel to the ground and then pull yourself towards the rings. For the body row, [...]
070912
Yesterday I forgot to mention it was Jerry’s B-day. Happy B-Day Jerry. Warm-up/Skills:PVC OHS x 10 x 5“Legit” push-ups x10 x5 Workout:“Helen”3 rounds for time:400M run21-53 lbs KB swings12-Pull-ups PLEASE SCALE this workout. My first attempt, 12 months ago, I used a 25 lbs dumbell and I walked the last 400M. Like all of the [...]
070911
Today let us not forget the innocent persons who were lost in the attack on the Twin Towers, September 11th 2001. We also must not forget the fallen soldiers whom have given their lives since then in various confrontations in the name of Freedom, Family, God and Country. Today we offer 2 workouts. There are [...]
