Workout for 3/4/13

Today's workout was as follows:

5 minute warm-up

Workout
1 mile run

5 rounds of the following:
5 Handstand push-ups (I did mine on parallel bars)
10 Pull-ups (strict and chin over bar every time)
10 Kettlebell snatches (per arm)

After completing 5 rounds, end with

1 mile run

I squeezed out a 7:51 mile at the end, which I'm pleased with....for now. Make sure you push yourself on that last mile!

This workout took me a total of around 30 minutes so don't say you don't have time. Scale everything to your abilities and get to work. It won't take that long. Just get it done!

Yours In Health,
Steven

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 10/1/12

Here's your new workout for this week. Feel free to post your times and thoughts about the workout. Enjoy!

Workout
3 Rounds for time of:
50 Walking lunges
30 Second handstand hold*
50 Kettlebell swings (30lbs)
100 Jump rope skips


*A handstand hold is just that, flip up into a handstand (against the wall) and hold that position for 30 seconds.

Have fun and watch that form!


Yours In Health,
Steven

Workout for 7/5/2012

Alright, 4th of July is over. No more cookies, cakes, alcohol, or other junk food today! Instead let's work off what we ate yesterday with a great workout.

Here we go in 3, 2, 1........


For time:
70 Burpees
60 Sit-ups (without feet anchored)
50 Kettlebell swings (60lbs men, 40 lbs women)
40 Pull-ups
30 Handstand push-ups


My time for this workout was 26:27. I opted to do my handstand push-ups on parallel bars, actually push-up bars like this, to make them a bit harder. Feel free to do the same!


Yours In Health,
Steven

Workout for 6/25/12

Grab a timer, a GymBoss timer is a great investment if you don't have one,

set it for 20 minutes and perform as many rounds as you can of the following sequence:

5 Handstand push-ups

10 One-legged squats, alternating

15 Pull-ups

A Beginner version could be:

5 Pike presses

10 Body-weight squats

15 Jumping pull-ups

An ADVANCED version could be:

5 Handstand push-ups on horizontal bars or push-up bars

10 One-legged squats, alternating (go low enough so you can reach across and touch the floor with the opposite hand when squatting)

15 Mountain climber pull-ups

Keep your form in check, sweat, and have fun! Don't forget to follow up the workout with a protein packed meal or a protein shake if you're in a hurry.

Yours In Health,

Steven

Workout for 2/20/12

It's been a while so I figured it was time for a new workout. So here we go!




Workout
7 Rounds for time of:
7 Handstand push-ups
7 Barbell thrusters (115lbs men, 85lbs women)
7 Knees to Elbows
7 Burpees
7 Kettlebell swings (60lbs men, 40lbs women)




Click on the name of each exercise if you need a demonstration. Also, the demo for the Knees to Elbows gives several variations if you're more of a beginner or more advanced. Once you've completed the workout post your time in the comments. Enjoy!




Yours In Health,
                      Steven

WOD for 12/13/11

Hi everyone! Are you in need of a good workout? Do you not have much time? Well I have the perfect thing for you! Here we go:

7 Rounds for time of

3 Barbell Deadlifts
3 Handstand push-ups

End with a 30 minute run/jog/walk.

Take a little bit of time before the workout to decide on a challenging weight for your deadlifts. That way you're not having to change the weight mid-workout, plus it gives you a good functional warm-up. Also, if you can do more than 5 handstand push-ups on a normal day, then increase your range of motion by putting your hands on 25lb plates or using push-up bars. If, however, you can't do handstand push-ups at all then you have a couple of options. You can either decrease your range of motion by adding a folded up mat under your head, just hold a handstand position for 20-30 seconds, or regress the exercise and put your feet on a bench and perform the handstand push-ups as normal or simply do a pike press. I'll include the alternatives in the examples section below. Enjoy!


Yours In Health,
                        Steven




EXAMPLES:


Barbell Deadlifts:
These have been given as an example in a previous post here.




Handstand Push-ups:

Feet against a wall, nose (or head) touches floor, push up to full extension.

Alternates for handstand push-ups:

Feet on bench or chair

Pike Press on floor