Skill work.
20 minutes of work on a skill that you feel is lacking. Don't go to maximum effort, only about 65% and work on perfect form.
Run 5 k not for time
Finish with one minute total Front lever work.
I push you hard. Sometimes I want you to back off so you don't overtrain.
Practice your breathing for fifteen minutes every day you can do it anytime and anywhere. Make sure your diet is dialed in eating lots of meat and veggies and avoiding grains, legumes and dairy.
Remember to listen to your body and take time to relax and enjoy yourself every day. Laughing for 5 minutes can be more beneficial than sweating for 30.
Following these simple rules will make sure you are able to hit the gym and train hard whenever needed yet recover fully to be able to work out again tomorrow.
Take care
Friday, April 30, 2010
Thursday, April 29, 2010
Workout Friday 30 April 2010
5 Rounds not for time
Run 400 meters
Max reps Pull ups
Max reps Push ups
30 GHD sit ups
Finish with one minute total work on Planche
Run 400 meters
Max reps Pull ups
Max reps Push ups
30 GHD sit ups
Finish with one minute total work on Planche
Wednesday, April 28, 2010
Workout Thursday 29 April 2010
Squat 5/3/1/1/1
I got this one from Crossfit Unlimited. Eat it up!
40, 30, 20, 10 Reps of:
Dumbbell swing (55m/35f)
Box Jump (24"m/20"f)
It hurt me a lot, I wish the same joy upon you all
Finish up with Handstand practice.
I got this one from Crossfit Unlimited. Eat it up!
40, 30, 20, 10 Reps of:
Dumbbell swing (55m/35f)
Box Jump (24"m/20"f)
It hurt me a lot, I wish the same joy upon you all
Finish up with Handstand practice.
Tuesday, April 27, 2010
Monday, April 26, 2010
Workout Tuesday 27 April 2010
5 rounds for time:
Run 400m
15 Overhead Squat (males 95 pounds/ females 65 pounds)
15 chest to bar pull ups
Finish with one minute total front lever hold
Run 400m
15 Overhead Squat (males 95 pounds/ females 65 pounds)
15 chest to bar pull ups
Finish with one minute total front lever hold
Sunday, April 25, 2010
Workout Monday 26 April 2010
Hanging Power Clean 3/3/3
Complete the following circuit for four rounds. Holding each position as long as possible:
Handstand hold - against a wall
Pull up hold - until chin breaks plane with the bar
L-Hang Hold - until legs break parallel
Squat position Hold - until upper thighs break parallel
Rest 30 seconds between holds and 90 seconds between rounds.
No gymnastics work after this one - for obvious reasons
Complete the following circuit for four rounds. Holding each position as long as possible:
Handstand hold - against a wall
Pull up hold - until chin breaks plane with the bar
L-Hang Hold - until legs break parallel
Squat position Hold - until upper thighs break parallel
Rest 30 seconds between holds and 90 seconds between rounds.
No gymnastics work after this one - for obvious reasons
Saturday, April 24, 2010
Rest Day!
Today is a rest day.
Or, make up a work out you may have missed.
Or, do some skill work on a movement you may be lacking in.
I don't fast on rest days. I do my 16 - 18 hour fast every day but on my rest days. On these days I take it as an opportunity to make up calories I may be lacking from the past days that I have been on a fast.
You may want to consider doing something similar. Remember fasting is only a tool. It's easy to get addicted to. You still need to get in enough calories to recover from your workouts and to grow.
Work out, eat, grow, be strong.
Yours in health and performance
Joey
Or, make up a work out you may have missed.
Or, do some skill work on a movement you may be lacking in.
I don't fast on rest days. I do my 16 - 18 hour fast every day but on my rest days. On these days I take it as an opportunity to make up calories I may be lacking from the past days that I have been on a fast.
You may want to consider doing something similar. Remember fasting is only a tool. It's easy to get addicted to. You still need to get in enough calories to recover from your workouts and to grow.
Work out, eat, grow, be strong.
Yours in health and performance
Joey
Friday, April 23, 2010
Workout Saturday 24 April 2010
Deadlift 3/3/3
Rebound
For time:
Run 800m
50 box jumps
40 knees to elbows
30 dumbbell swings (males 55 pounds, females 35 pounds)
30 walking lunges
40 Back extentions
50 GHD sit ups
Run 800m
On GHD sit ups, both hands touch the ground and both hands touch your feet.
I hope this hurts ;)
Rebound
For time:
Run 800m
50 box jumps
40 knees to elbows
30 dumbbell swings (males 55 pounds, females 35 pounds)
30 walking lunges
40 Back extentions
50 GHD sit ups
Run 800m
On GHD sit ups, both hands touch the ground and both hands touch your feet.
I hope this hurts ;)
Thursday, April 22, 2010
Workout Friday 23 April 2010
Tabata row
Run 400m
Tabata row
Run 400m
Tabata row
Run 800m
A Tabata is eight intervals of 20 seconds of all out effort followed by 10 seconds of rest. Go as hard as you can this workout it's a sprint so push it. Get from your row to you your run with as little rest as possible. count Total meters from all 3 rounds of Tabata row and total time for the run. Notice that the last run is 800m so you'll be running a mile in total.
Finish with one minute total handstand work without the wall. You can be in front of the wall for security but every second spent touching the wall DOES NOT count towards your minute of total work
Run 400m
Tabata row
Run 400m
Tabata row
Run 800m
A Tabata is eight intervals of 20 seconds of all out effort followed by 10 seconds of rest. Go as hard as you can this workout it's a sprint so push it. Get from your row to you your run with as little rest as possible. count Total meters from all 3 rounds of Tabata row and total time for the run. Notice that the last run is 800m so you'll be running a mile in total.
Finish with one minute total handstand work without the wall. You can be in front of the wall for security but every second spent touching the wall DOES NOT count towards your minute of total work
Wednesday, April 21, 2010
Workout Thursday 22 April 2010
Shoulder press 5/5/5
5 Rounds for time of:
5 deadlifts (males 250, Females 165)
10 Burpees
Finish with one minute total Planche work
5 Rounds for time of:
5 deadlifts (males 250, Females 165)
10 Burpees
Finish with one minute total Planche work
Monday, April 19, 2010
Workout Tuesday 20 April 2010
No strength today
CrossFit Mary
Max rounds in 20 minutes of:
Handstand push up, 5 reps
10 one legged squats
15 pull ups.
Handstand push up are done head to floor. That includes if you have to do them piked. One legged squats are done Ass to Grass, alternate legs until you have done five per leg for a total of ten reps. Chin ups are done chin over the bar.
Finish with one minute work on Front lever
CrossFit Mary
Max rounds in 20 minutes of:
Handstand push up, 5 reps
10 one legged squats
15 pull ups.
Handstand push up are done head to floor. That includes if you have to do them piked. One legged squats are done Ass to Grass, alternate legs until you have done five per leg for a total of ten reps. Chin ups are done chin over the bar.
Finish with one minute work on Front lever
Sunday, April 18, 2010
Monday 19 April 2010
Snatch Balance 5/5/5
Complete 7 rounds of the following
Hang Power Clean 5 reps
Front squat 5 reps
Push Jerk 5 reps
Males use 135 pounds, Females 85 pounds
Try to complete the whole workout without putting down the bar. Every time the bar touches the floor is 5 burpees.
Finish with one minute aggregate work of L-hang from overhead bar or rings.
GET SOME!!
Complete 7 rounds of the following
Hang Power Clean 5 reps
Front squat 5 reps
Push Jerk 5 reps
Males use 135 pounds, Females 85 pounds
Try to complete the whole workout without putting down the bar. Every time the bar touches the floor is 5 burpees.
Finish with one minute aggregate work of L-hang from overhead bar or rings.
GET SOME!!
Saturday, April 17, 2010
Friday, April 16, 2010
Saturday 17 April 2010
Back Squat 5/5/5
21-15-9 reps of this circuit
Handstand push ups
ring dips
push ups
You can sub handstands with Piked Handstands, and ring dips with ring push ups if needed but try to do this one as close to Rx'd as possible
Please read my post on Caveman2.0 main page about Breathing. You will have more energy during the entire day and your workouts will benefit. I promise.
21-15-9 reps of this circuit
Handstand push ups
ring dips
push ups
You can sub handstands with Piked Handstands, and ring dips with ring push ups if needed but try to do this one as close to Rx'd as possible
Please read my post on Caveman2.0 main page about Breathing. You will have more energy during the entire day and your workouts will benefit. I promise.
Thursday, April 15, 2010
Workout Friday 16 April 2010
Weighted pull up 3/3/3/3/3
4 rounds for time:
Run 800m
50 squats
Finish with one minute of total aggregate planche work.
4 rounds for time:
Run 800m
50 squats
Finish with one minute of total aggregate planche work.
Wednesday, April 14, 2010
Workout Thursday 15 April 2010
Snatch Balance 3/3/3/3/3
3 Rounds for time of:
Row 500m
30 Wall Ball, 10 foot target, 20 pound ball
Finish with one minute total work on L-Sit
3 Rounds for time of:
Row 500m
30 Wall Ball, 10 foot target, 20 pound ball
Finish with one minute total work on L-Sit
Tuesday, April 13, 2010
Wed 14 April 2010
REST DAY!
Eat, rest, recover. Active rest... do something fun
and check out my blog on Intermittent fasting over on CaveMan2.0. I highly recommend it.
Eat, rest, recover. Active rest... do something fun
and check out my blog on Intermittent fasting over on CaveMan2.0. I highly recommend it.
Monday, April 12, 2010
Tuesday 13 April 2010
Hang Power Clean 3/3/3
3 rounds for time
Run 400 meters
21 Dumbbell cleans (males 45 pounds, females 30 pounds)
Finish with one minute total work on front lever.
Have fun and check out my new post over on caveman2.0 :)
3 rounds for time
Run 400 meters
21 Dumbbell cleans (males 45 pounds, females 30 pounds)
Finish with one minute total work on front lever.
Have fun and check out my new post over on caveman2.0 :)
Sunday, April 11, 2010
Monday 12 april 2010
No strength today put it all into the WOD.
I did this WOD on Saturday and it was amazing. I got it off of the CrossFit Main site. It's tough do your best.
5 Rounds for time:
135 pound back squat, 20 reps
Handstand walk, 20 yards.
If 135 is heavy scale as needed. If you can not yet walk on your hands do 20 handstand push ups, or 30 reps handstand wall run. If you can not do that yet do a piked version with your feet on a bench and your rear as high as you can get it, try to have your upper body as vertical as possible.
My time for this was 12:03 as Rx'd. See if you can beat it!
Good luck
I did this WOD on Saturday and it was amazing. I got it off of the CrossFit Main site. It's tough do your best.
5 Rounds for time:
135 pound back squat, 20 reps
Handstand walk, 20 yards.
If 135 is heavy scale as needed. If you can not yet walk on your hands do 20 handstand push ups, or 30 reps handstand wall run. If you can not do that yet do a piked version with your feet on a bench and your rear as high as you can get it, try to have your upper body as vertical as possible.
My time for this was 12:03 as Rx'd. See if you can beat it!
Good luck
Friday, April 9, 2010
Workout Saturday 10 April 2010
Deadlift 5/5/5
Crossfit Helen
3 rounds for time of:
run 400m
21 kettlebell swings, (55 pounds guys, 35 pounds ladies)
12 pull ups
finish with one minute total work of front lever.
Stretch, Relax, Recover.
Enjoy your Saturday. I know I sure am.
Crossfit Helen
3 rounds for time of:
run 400m
21 kettlebell swings, (55 pounds guys, 35 pounds ladies)
12 pull ups
finish with one minute total work of front lever.
Stretch, Relax, Recover.
Enjoy your Saturday. I know I sure am.
Thursday, April 8, 2010
Welcome to the Fitness Page!
If you are here you have undoubtedly found out that I have created a separate blog for fitness and workouts.
This page is going to be where I post my workouts, as well as write articles dedicated to fitness and human performance. Here I will be posting articles and videos about specific exercises that are involved in my programming. That frees up my other page to dedicate to health and well being. We are continuing to evolve, I am very excited about this change and any feedback would be greatly appreciated so please let me know what you think.
Workout for Friday 9 April 2010
Crossfit Filthy Fifty
Complete the following for time and do not move on to the next movement till completing all fifty reps:
50 Box jump @ 24 inches
50 Jumping Pull-ups
50 Kettlebell swings, 1 pood (16kg) oe 35 lb dumbbell
50 Walking Lunges
50 Knees to elbows
50 Push press, 45pound barbell
50 Back extensions
50 Wall Ball shots, 20pound medicine ball
50 Burpees
50 Double unders
Puke rinse repeat GET SOME!!!
Enjoy my friends! (Just kidding bout the repeat part ONLY go through this workout one time!)
This page is going to be where I post my workouts, as well as write articles dedicated to fitness and human performance. Here I will be posting articles and videos about specific exercises that are involved in my programming. That frees up my other page to dedicate to health and well being. We are continuing to evolve, I am very excited about this change and any feedback would be greatly appreciated so please let me know what you think.
Workout for Friday 9 April 2010
Crossfit Filthy Fifty
Complete the following for time and do not move on to the next movement till completing all fifty reps:
50 Box jump @ 24 inches
50 Jumping Pull-ups
50 Kettlebell swings, 1 pood (16kg) oe 35 lb dumbbell
50 Walking Lunges
50 Knees to elbows
50 Push press, 45pound barbell
50 Back extensions
50 Wall Ball shots, 20pound medicine ball
50 Burpees
50 Double unders
Puke rinse repeat GET SOME!!!
Enjoy my friends! (Just kidding bout the repeat part ONLY go through this workout one time!)
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