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 - Thursday 7/2/09

Thursdays Prescott Arizona workout: I want thank all the members at Freedom Fitness that attended my class yesterday. We had had a great workout.

To the Core! 400 core reps

Warm up: Bike, cross trainer, or treadmill for 10 minutes. 10 lunges, 10 air squats,

Exercise: 100 Medicine Ball curl up (Lie on the floor on your back with your knees bent 90 degrees and your feet flat. Hold a medicine above your head with your arms straight so the ball touches the floor. Quickly sit up by contracting your abs and forcefully thrusting the medicine ball ahead of as if performing an overhead throw in soccer (but without letting go). Keep your arms straight for the entire move. Lower yourself to the floor as fast as you can and repeat, touching the ball behind your head momentarily.)

100 knees to elbows see the video

100 Wood chops 50 each side

100 Leg Raises

This is a timed workout, post your time.

The word of the day: Persevere: To persist in anything undertaken; maintain a purpose in spite of difficulty, obstacles, or discouragement; continue steadfastly.

Workout for Tuesday

Tuesday's workout is a sprint workout! This workout will get your heart rate up! Best to do this workout on a track but it can also be done on a treadmill and use a hallway or outside your club for the broad jumps.

Warm up: 400 meter run at 50%, 30 sit ups, 5 handstand push ups, modify if you can't do.

Run 200m, do 30 push ups, broad jump 200m, do 30 push ups. Do this cycle 4 times as fast as you can. Totals, 800 meter, 240 push ups, 400 meters of broad jumps. Beginners scale as needed. (example: cut workout in 1/2)

Word of the day: Laughter, what makes you laugh and are you laughing enough?

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?

Workout for today - Friday

TGIF I always love my workouts on Friday. End of the week and the beginning of the weekend.

Today's workout will be bit longer then usual and this workout can be scaled down if you are a beginner or intermediate level.

For Time:
100 air squats
Run 2 miles
100 lunges
100 jumping lunges
Run 2 miles
50 jumping squats

I call this workout "To Hell and back" post your time.

Word of the day is : Courage! tell me your Courage story.

Workout for today - Thursday

"Core conditioning"

Warm up: 2 x 400 meter run with 3 minutes rest in between. 60% on the first one and 85% on the second one. 25 standing broad jumps, 25 air squats, and 25 lunges

Exercises:
1 min sit ups
1 min leg lifts
1 min bicycle crunches
1 min super mans
1 min break
4 rounds

Count your reps during each exercise until you finish that round. Use the break to write down your score.
Example round 1=30 sit ups, 30 leg lifts, 40 bicycle sit ups(left knee and right knee combine equal 1 rep), 52 super man. Total score 152 for that round.

Word of the day: Inner Strength. Are you born with it or is it developed?

Workout for Wednesday

It is the middle of the week and the day most people want to blow off their workout. Stay the course, plane your work and work your plan. Your body will thank you when you are done.

Warm up: Row 1k, or your choice of cardio equipment for 10 minutes.

10 Hang power cleans 115 LBS men, 75LBS women

10 Pull ups

10 Diamond push ups or Body weight bench press

10 Kettle bell high swings 1.5 pood for men 1/2 pood for women

so to recap, each exercise 10 times no rest in between exercises. After you complete one rest 1 minutes and repeat. You will do a total of 5 rounds or 50 reps of each exercise.

The word of the day is effort! We use this word a lot around my house. Always put your best effort in and the outcome will be what it is.