Tag: crossfit

5/23/2015 Easy Day

At a moderate intensity!

15 Minutes:

Minute 1: 10-15 Calorie Row

Minute 2: 8-10 PushUps

Minute 3: 15 KB Swings

Repeat 5x

Then:
12 Minutes:
Minute 1: 8-10 Calories on Assault Bike

Minute 2: 1-2 KB Armor Complexes (2 Clean-1Press-3 Front Squats)

Minute 3: 6-12 Hanging Leg Raises

Repeat 4x

Then:
9 Minutes:

Minute 1: Max Effort SitUps

Minute 2: 10-12 Ball Slams

Minute3: Back Extensions

Repeat 3x

Then: 
6 Minutes of Steady State Cardio.

Run, Bike, Swim, Row, Skierg, etc
The objective today is to move! – To work between 80 & 85% effort. Today shouldn’t feel stressful. 

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Adapt Accordingly.

Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way around or through it. If nothing within you stays rigid, outward things will disclose themselves. 
Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot, it becomes the teapot. Now, water can flow or it can crash. Be water, my friend.

BRUCE LEE 

 

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5/22/2015 Flex Friday!

WarmUp50 Calories – Assault Bike (moderate pace)2 Sets of 15 Bulgarian Split Squats

Then:

WorkUp to a Heavy Single Back Squat

Then:

4Sets

X4 Back Squat @ 75% of Heavy Single

X6-8 PullUp

Then:

4 Sets

X8 Front Loaded Lunges (KBs Front Racked)

X8 Chest Supported Row

Then:

3 Rounds of:

3:00-on, :90 Off

9 KB Swings

6 DB PushPress

3 Burpee PullUps

Then:

250 M Row x3(90-95% effort)

Rest 2:1 (2 time the duration it takes you to finish the 250)

Then:

2x

50 Straight Legged SitUp or Hollow Rocks

TRX Row till Near Failure

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5/21/2015 Press It

Warm-Up100 Calories -Assault Bike @Easy Pace

WorkUp to a 5-Rep OverHead Press (Strict)

Then: 

5×2 Overhead Press @115% of 5Rep

Then:

5 Sets

6 KB Clean & Press- 6 PullUps –

10 Purposeful Breaths and repeat

Then:

3 Sets

15 Frontal Raises, 15 Reverse Flys, 8 Ball Slams

Then:

Tabata Row:

20 Seconds Max Effort, 10 Seconds Recover x8

Then:

2 Sets 

20″ Weighted Plank – 20 GHD Extensions

Cool Down 

Stretch & Mobilize

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Understand THIS! (Seek Help)

If you chose to adopt an instrument- would you seek professional guidance? An instructor who would gradually teach you the necessary? Or would you embark on that journey alone?

…

Training is no different.

Your decision requires guidance. One-on-one instruction, or the embrace of literatures, videos, and workshops in the area of said concern, so understand this!!! And DO NOT begin this fitness journey without a proper understanding of what’s being done, or an objective eye.

You only have one body to play with- respect it, care for it and let it realize its full potential.

Seek an objective eye… Or go article/YouTube crazy on “how to” material. 
Mens Sana in Corpore Sano

#movewpurpose #crossfit #fitness #beautiful

 

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Simplicity is Beautiful

Warm-Up:

50 Calorie-Assault Bike or 75 Calorie Row

Work up to a Heavy Triple Bench Press
Then:
4×6 With 80% of the Heavy Triple

Then:
5 Sets:

6 ChinUps- 8 Ball Slams- 10 Compound PushUps rest 60″ Between sets

Then:
2 Sets:

50 Pace Farmers Walk (challenging)

Dips Near Failure

Then:

1000 M Row (For Time)

Then:

10:00 Mobility/Stretch Cool Down

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