Workout for 2/27/13

My workout today was courtesy of Crossfit Insurgency. It was as follows:

Warm-up:
1 mile run
2 rounds of:
20 mountain climbers
10 kettlebell swings (60lbs)

Strength:
Pendlay Row (click for demo)
5 sets x 3 reps (increasing weight each round)

Workout:
As many rounds as possible in 15 minutes of:
100 Jump rope skips
5 Handstand push-ups (I did mine on parallel bars)
5 Sumo-deadlift high-pulls 95 lbs (demo is under the "exercise demos" tab up top)

Core:
3 sets x 10 reps
Ab wheel roll-outs on knees (can use barbell that you have set up for sumo-deadlift high-pulls if you don't have an actual wheel)

For the workout I ended up getting 5 rounds in which I was happy with. Give it a try and have fun!

Yours In Health,
Steven

Workout for 12/11/2012

It's been a while so I figured it was time for a new workout. Hopefully you're all still staying active even with the holidays in full swing.


WORKOUT

1 mile run
THEN
5 Rounds for time of:
Barbell Deadlift (205 lbs men, 145 lbs women, or choose a weight that challenges you)
30 Bodyweight squats
7 Handstand push-ups (can sub pike press if necessary)


My Results:
I chose to do my handstand push-ups on parallel bars and ended up with a time of 17:15.

Workout for week of 9/10/12

Here is, what has become, the new weekly workout! Now you have all week to do the workout and let me know your thoughts. Have fun and keep it healthy!

Workout

Part 1:
3 Rounds for time of
15 Chest to bar pull-ups
20 Burpees
15 Sumo-deadlift high-pull (barbell)

**Chest to bar pull-ups are exactly that, pull-ups where your chest touches the bar. The weight for the sumo-deadlift high-pulls is 95lbs for men and 75lbs for women as prescribed. Or you can just use a challenging weight if that is too heavy or too light for you.**

Part 2:
5 sets of 5 reps of barbell Deadlift
100 jump rope skips after each set

So it looks like this
5 Deadlifts
100 Jump rope skips
5 Deadlifts
100 Jump rope skips
......
and so on for 5 rounds/sets.

**The deadlifts are a max effort. So shoot for a weight that you can only get 5 reps with good form and no more.**

Once you're done feel free to post your time, or any other stats you want to share, to the comments. That way we can all motivate each other.

Yours In Health,
Steven

Workout for 1/31/12

It's been a long time coming, but finally here it is... a new workout! I hope you enjoy it as much as I did.


Yours In Health,
                        Steven


Workout
On the minute for 6 minutes:

• 10 Barbell push press (75% of 1 rep max)

5 minute break

On the minute for 6 minutes:

• 5 reps of Barbell dead lift (80% of 1 rep max)

5 minute break

On the minute for 10 minutes:

• Turkish Get-up, 1 right/1 left (35lbs men / 20lbs women)
• 5 Plyometric push-ups (hands leave the floor)
• 3 Burpees

Examples/Explanations:

Barbell Push Press - This is just like a standing barbell shoulder press, but you use a slight squat at the beginning of the press to help "pop" the weight up. Just make sure to lock out at the top and keep your abs tight!

Barbell Dead lift example can be found here.

Turkish Get-up:

Burpees:

WOD for 11/29/2011

Let's slow things down a bit and work on some strength today.

WOD
Barbell Deadlift 3 x 3 x 3 x 3 x 3

Go heavy, but remember to keep your form (straight back, chest up, head up, drive through your heels)!

Have fun!


Yours In Health,
                         Steven


Examples:


DEADLIFT



















NEVER DO THIS!