Workout:
Run 400M, 5, 10, 15 and 20
Rest 2 minutes
Run 400M, 20, 15, 10 and 5
of:
OHS (75#,55#)
Push Ups
Kettlebell 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 go down the ladder with 20 of each exercise, then 15, 10 and finish with 5 reps. Compare your first set time with your second set.
Recently I read (but unable to verify via my Google searches) the Swedish Army has a fitness test that incorporates:
Example:
Run 10k: 50:00 (50x5) = 250 points
Bench press: 143 kg (315 lbs) = 143
Pull-ups: 10 = 20
250-143-20 = 87
the lower total score is the better.
50 and under = Gold
51 – 80 = Silver
80 – 130 = Bronze
Not a bad way to gauge total fitness, I think the 10k is a little long, but... give it a try and see where you net out.
Today we will do 3 variations of the Squat.
Workout:
Over-head Squat (OHS)
45 lbs x10 x2
95 lbs x10 x 2
Front Squat (FS)
95 lbs x10 x2
135 lbs x10 x2
Back Squat (BS)
135 lbs x10 x2
185 lbs x10 x2
12 sets is a lot of work. This is NOT timed, so take plenty of rest between sets. As each variation is unique, doing the 3 will stress different parts of our legs and core.
As always, SCALE the weights to your current level of fitness.
OHS with 95 lbs
FS with 135 lbs
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 reps
95 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 too much. Scale accordingly. Use 95, 65, 45 or even 15 lbs for this workout.
Don't quit...I almost did after the 4th set.
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 tomorrow at TitanFit? Here is a clue...Once it was called the "Health Lift".
Warm-Up/Skills:
Shoulder mobility exercises:
x3 x10
Wall Slides
Shoulder Dislocates
Big Arm Circles
Small 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 can. Upon failure, complete as many bench press reps as you can. After the bench press, rest the remainder of the first 5 minutes (e.g. if it took you 3 minutes to do the pull-ups and bench press, rest 2 minutes). Repeat 4 more times
As always have fun. Post reps per round in comments.
JB Bench Pressing
Jerry's Hand after Pull-ups...OUCH!
One never notices what has been done; one can only see what remains to be done.
Marie Curie (1867 - 1934) - Letter to her brother, 1894
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:
One point is given for each rep, (except on the rower where each calorie is one point).
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 stairs (I can post this as she does not read this site!)
What's your excuse for not working hard!?
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…
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 dislocates
Push-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 number of pull-ups for the given minute.
Example: I did 10 pull-ups during the 10th minute but could not make 11 during the 11th minute.
Upon failure, rest 3 minutes and proceed down the ladder. Meaning if you failed at 11 minutes like me, you will then do 10 pull-ups, rest the remaining time of that minute, then do 9 and so on.
Rest 5 Minutes
Back Squat - 7 set of 3 reps (7x3) of 90% of your 1RM (1 rep max)
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 hurt. The good news, once you've completed the first round, you're half way done!
Warm-up:
10 minutes rowing (strapless)
PVC thrusters x20 x3
Workout:
For time:
Row 2K
50 Wall-ball shots, 20 pound ball*
Row 1K
35 Wall-ball shots, 20 pound ball*
Row 500 meters
20 Wall-ball shots, 20 pound ball*
*For those without access to a 20 lbs medicine ball, 45 lbs thrusters is the sub.
JB during the 2000M row...note the medicine balls in the background awaiting his arrival.
Warm-up/Skills:
Run 5 minutes, walk 2 minutes for a total of 28 minutes
Workout:
20, 15, 10
135 lbs Squat Cleans
Ring 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.
Warm-up/Skills:
800M jog
Thrusters/Push-ups/Jumping Squats x10 x3 (thrusters and jumping squats, use PVC)
Workout:
400M run
20-45 lbs Thrusters
20-Push-ups
20-45 lbs Jumping Squats
400M run
15-45 lbs Thrusters
15-Push-ups
15-45 lbs Jumping Squats
400M run
10-45 lbs Thrusters
10-Push-ups
10-45 lbs Jumping Squats
Seth, Megan and Jerry all smile after today's workout
Warm-up:
PVC x5-OHS/5-BS/5-FS combo x3
45 lbs x 5-OHS/5-BS/5-FS combo x1
Workout:
For time:
Squat bodyweight (BWT)* x20
Run 400M
Bench Press BWT* x20
Run 400M
Deadlift (DL) BWT* x20
Run 400M
*Add the weight of the barbell and necessary plates to equal your bodyweight. Error on the high side.
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 us are 50, they have lost up to 10% of their muscle tissue. What do you think replaces that muscle tissue?
The ONLY way to slow that loss is to build muscle. One can be very aerobically fit, but still lack the strength to do thing, as they age, that they take for granted today.
So what is one to do? Lift something, anything! Strength training prevents the reduction in muscle tissue that causes the body metabolism to slow and makes the bones more vulnerable to conditions like osteoporosis.
Having fit lungs is wonderful, but if you can not pick up the 40 lbs back of water softener salt, dog food, pick up your grandchildren or walk up a flight of stairs when you are 65, who care that you use to be able to walk for an hour a day!
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, you can use Rings (preferred as you get more range of motion), a barbell in a squat rack or even the Smith machine (finally a good use for that big hunk of trash)
starting position of the body row...
The following link provides an animated view of the barbell movement and touches on the muscles used during the exercise.
http://www.exrx.net/WeightExercises/BackGeneral/WTSupineRow.html
The body row is a wonderful exercise for those that have yet to master the pull-up and for those, like me, that spent their youth bench pressing 3x per week. If you do a lot of presses, dips or even push-ups the body row should be included in your warm-up/workout routine to balance out shoulder development.
Workout:
Strength
Hang Power Clean (HPCL)/ Front Squat (FS) Combo
1-HPCL, 2-FS x7
So the workout is complete 1 HPCL then (without lowering the bar from the rack position) complete 2 FS. After completing the 2 FS, lower the bar to the floor and rest 2 minutes. repeat this sequence 6 more times.
Warm-up/Skills:
PVC OHS x 10 x 5
"Legit" push-ups x10 x5
Workout:
"Helen"
3 rounds for time:
400M run
21-53 lbs KB swings
12-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 workout you see on this site (or any other) SCALE to your current level of fitness. If you have question or concerns, contact me.
Jerry on his 3rd round of swings...HE WORKED OUT ON HIS B-DAY!
Jon at the top of the swing...nice work.
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 some of us that need to work on strength, while others (me) need to work on our conditioning. What is your weakness? Choose the workout that will work toward vanquishing that weakness.
Warm-up/Skill:
Static Handstands x30-60 seconds x3
Workout:
Strength
Press - 5, 3, 1, 1, 1, 1
Weighted Pull-ups - 5, 3, 1, 1, 1, 1
BWT + 68 lbs. I failed at 78 lbs without flip-flops (I think the flip-flops helped!)
MetCon
5 rounds for time:
10 Pull-ups
10-95 lbs Thruster
20 Push-up
20 Sit-up
400m run/500M row
Grrr! says the BEAR...at least that is what I remember from my old see & say.
Most call this workout "The Bear!" During the workout you will call it something, alright!
Workout
For Time:
21, 18, 15, 12, 9, 6, 3 reps of:
95 lbs Deadlift (DL) +
95 lbs Hang Power Clean (PCL) +
95 lbs Front Squat (FS) +
95 lbs Push-press (PP)
To clarify, the workout is 21 reps of each of the above, followed by 18 reps, then 15, etc...
It is a beast*, especially for those that are new to MetCon workouts. I have found the first set of PP (the last of the 4 exercises) is the hardest - and makes one think about quitting. DON'T!
If you are new to MetCon workouts, SCALE this one. It will repeat so you will have an opportunity to do it at 95 lbs or even higher weights. For a few, 45 lbs will do, for others, try 65 lbs. Regardless of the weight you select, FINISH the workout!
This is one of those, "Putting Money in the Bank" workouts which will improve your overall fitness more that you can imagine.
* I use the word "beast" way too often
JB doing PCLs...
JB had a GREAT "jerk" on this one but I was too slow with the shot.
Welcome Jon!
Today we have a fun one - a little rowing, box jumps and some pull-ups, thrown in for good measure. For those that visit, you'll love the name for this one!
Warm up/Skills:
5 Mins of rowing
3 x 10 Push-ups, OHS, sit-ups
Workout:
Row 500M
20-65 lbs FS/PP Combo
20-Pull-ups
20-24 inch Box Jumps
Row 750M
15-65 lbs FS/PP Combo
15 Pull-ups
15-24 inch Box Jumps
Row 1000M
10-65 lbs FS/PP Combo
10-Pull-ups
10-24 inch Box Jumps
Jon knocking out pull-ups
Jon and the box...not a love story.
Today’s MetCon workout is the creation of the fine folks of CrossFit (http://www.crossfit.com/). It is lovingly named The Filthy Fifty!
My first attempt at this beast was last year at CrossFit on the Prairie. Ahh, good times. On that day a year ago, we ran 100M (quickly became slow jogs) between each set of exercises - I did not finish.
After 45+ minutes of torture, I realized I was not as well conditioned as I had believed all these years- it is sad to have an awakening on a high school track in the middle of Illinois, but alas I did! I did not complete the last 2 exercises. The first time I did finish the 50, it took me an hour plus. The last 2 exercises alone took me nearly 15 minutes to finish!
Ok, enough for memory lane. Learn from my mistakes. If this is your first attempt at this beast, SCALE your efforts. For some 10-15 reps per exercise is a great start.
Although I want you to scale, I also want you to finish. There’s nothing like completing a task that you felt was impossible. If you pick 10, 25, 30 or 50 of each…FINISH. You will be better for the effort. Trust me!
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell/Dumbbell swings, 1 pood (1 pood = 35 lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (while jumping rope, the rope passes under twice before your feet touch the ground)
Mid Burpee -
REST!
Our next 3 workouts will focus on Metabolic Conditioning (MetCon). MetCon is a combination of intensive muscular training coupled with intensive aerobic training. The fitness pros have long known this combination is potent and will help one achieve true fitness versus traditional programs. A MetCon workouts will tax your body's complete musculature and cardiovascular system to the limit if and when performed correctly.
MetCon workouts will increase both aerobic and anaerobic conditioning with no loss of muscle mass, power, speed and strength levels. It meets the demands of the time-conscious athlete by giving you the biggest bang for your metabolic conditioning exercise buck.
Fitness instructors usually separate strength training and conditioning programs. However, during the course of competition, many athletes will be required to integrate their muscular strength and cardiovascular or aerobic conditioning. That being the case it only makes sense to train both strength and cardiovascular at the same time.
Warm-up/Skills:
Workout:
Lunge 100M
Run 1100M
Lunge 100M
Run 700M
Lunge 100M
Run 300M
Workout:
30, 20, 10 reps of
135 lbs* - OHS (Overhead Squats)
Pull-ups
53 lbs* - KB Swings
The workout looks like 30 OHS, 30 Pull-ups and 30 KB Swings. Then 20 of each followed by 10 of each.
*Remember to scale the weights for your fitness level.
Oh, we have a fun one for today’s Labor Day holiday.
Workout:
5x5 DL+20 Ring-push-ups
Work up to 80-85% of your DL 1 RM. Do 5 sets of 5 reps, followed by 20 ring push-ups. When done, you will have completed 25 reps, of 80-85% of your DL 1RM max and 100 ring push-ups. Not a bad day!
Warm-up/Skils:
FS (front squat)/PP (push press) combo
45 lbs x20 x3
Workout:
10 sets (each set consist of)
3 PCL* (power cleans)
3 FS* (front squats)
3 box jumps
3 PCL (power cleans)
3 FS (front squats)
3 box jumps
2:00 min rest
*135lb male /85lbs female (remember to scale to current fitness level)
