Workout for Monday July 13th 2009

Monday workouts set the tone for the week. I hope everyone had a fantastic weekend and is ready for the week ahead.

Warm up: 10 walking lunges, 10 air squats, 20 sit ups, x 2: run 400 meters at 60%

Workout: Body weight squats (round to the nearest 5 LBS, beginners 50% of your body weight on the bar or less. Remember an Olympic bar weighs 45lbs) & pull ups. Here are the reps: 21, 18, 15, 12, 9 6, 3, 1

This is a timed event.

Congratulations to all who competed in the Crossfit games this weekend. A big shout out to Jason Khalipa for a fantastic performance both days. Jason was the 08 winner and if it wasn't for a fall on the first event would of repeated.

Workout for today - Friday July 9th 2009

TGIF Workout: Hills! Sprinting hills is one of my worst nightmares. It reminds me of my football days at Fresno State.

Warm up: 20 air squats, 10 pull ups, 10 knees to elbows, 10 standing broad jumps x 2 then run 400 meters at 60%

Workout: Most of you will be using a treadmill ( but if you have that dreaded hill in your back yard or by your club, please be my guest and use it)
7 x 400 meters or 1 lap at 10% elevation & as fast as you can go. The rest period will be for 3 minutes with the elevation at 0% incline and a fast walking pace. These are max effort sprints please make sure you are really warmed up before going 100% If you are using a treadmill please record your time at the end of the 7th sprint, you don't need to add the 3 minute rest.


The word of the day: Friendship, what does that mean to you?

Workout for Monday

Monday's workout set the tone for the week! Plan your work and work your plan.

Warm up: 20 burpess 20 push ups 20 air squats, 10 x 40 yard sprints 20 box jumps.

Workout: Squat ( your body weight) and Dead Lift (your body weight) 5 Rounds
Do as many Squats as you can until you fail ( count the reps) then do as many Dead lifts as you can until failure. ( count the reps) Add your two totals and that is your score for the fist round.

Take as much time as you need between rounds and exercises. This is not a timed workout, you are trying to get the max score. You will complete 5 rounds and add the total.

Beginners: You can do 1/2 or 3/4 your body weight. If you do 1/2 your body weight divide your score ( number of reps) by 2 and that will be your total.

Word of the Day: Wellness: What are your keys to Wellness?