December 2010

Workout: In order, attempt a max (and unbroken) effort at each of the following movements:max rope climbs in 1 minuteArms-only rope climbRing-dipsHandstand hold500m row400m runL-sit Cool-down:Pull out your Athlete Band Tracker and see if you got any closer to your next ranking! Post max efforts in each category to comments. Twice-Baked Acorn Squash- the latest […]

Workout: Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush Jerk 5-5-5-5-5 reps Post reps for both exercises in all rounds. Compare to 091124. Post loads to comments.

Warm-up:25 foot down-and-back run, 1 burpee25 foot down-and-back run, 2 burpees25 foot down-and-back run, 3 burpees25 foot down-and-back run, 2 burpees25 foot down-and-back run, 1 burpeeThen, KB swing practice Workout: “Whitten“Five rounds for time of:22 Kettlebell swings, 2 pood22 Box jump, 24 inch boxRun 400 meters22 Burpees22 Wall ball shots, 20 pound ball Cool-down:10 minute

Warm-up: group med-ball toss, Then- Dynamic Bench-press warm-up Workout: “Lynne”Five rounds for max reps of:Body weight bench pressPull-ups Post reps for both exercises in all rounds. Compare to 100113. Cool-down:In a group, dig into the triceps with a trigger-point ball and work on extension of the elbow for 2 minutes on each arm. Post time

Warm-up:Move through the 10 movements included in today’s workout and perform 5-25 reps of each Workout:For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders Post time to comments. Kitchen tools

Warm-up:Work up to a “Heavy” set of Reverse Hyper-extensions using weight, bands, or whatever means necessary. Then, 3×10 Reverse Hyper-extensions. Workout:As many rounds as possible in 15 minutes of:20 Double unders15 Sit-ups10 Push-ups Cool-down:Hip-extension mobility drills Post time to comments. Let us know what you plan to bring to the CFHSV X-Mas Party! Holiday eating

Warm-up:Partner Med-Ball Relay- Person 1 runs a short distance ahead of Person 2 and stops. Person 2 throws the Med-ball to Person 1, and then runs a short distance ahead of person one and stops to receive the ball. Continue for one lap around the “island”. Workout:Three rounds for time of:Run 400 meters15 Ring-to-Chest Pull-ups50

Workout:Resting 60 seconds between sets:Deadlift 2-2-2-2-2-2-2-2-2-2 Post loads to comments. Press handstands tutorial (video)

Warm-up:Three rounds of- 10 partner med-ball sit-ups, 5 burpees, 10 squatsThen, the Burgener warm-up Workout:21-18-15-12-9 rep rounds of:115 pound Power snatchWallball shots, 20 pound ballKnees to elbows Cool-down:Spend two minutes with a foam roller on each leg, specifically the area right above the knee. Post time to comments. Xmas Party at CFHSV! “Louie Simmons on

Warm-up:4 minute instructor-led terrain run. Then, 10 minutes of double-under skill work. Workout:Ten rounds for time of:15 Double-unders50 foot shuttle sprint, (25 feet down and back)5 ring dips Cool-down:10 minutes- Use a trigger point ball and partner to work on the rotation of the arm at the shoulder joint needed for a good ring-dip. Post