Archive for March, 2010

Alotta Tabata

Wednesday, March 31st, 2010

Brian_03_30_10

Another day at the office!

The Tabata workout is a high-intensity training methodology that produces remarkable results. A Tabata workout is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.  In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds.  The round with the smallest number is your score.  Use this score as a baseline for later on -see your progress or lack thereof to really target weak points as you move forward.  Never settle for your last score!

You will be amazed at how intense the four minutes of  fun will feel.  This method taxes both the aerobic and anaerobic energy systems. To be clear, this isn’t “eight sets of eight,” although the goal of doing eight reps in each of the 20-second clusters is about right.  Instead it’s “as many reps as I can get in” during the twenty seconds, followed by ten seconds rest.  It helps to be able to see a wall clock with a second hand during your four minutes of fun. Stop at twenty seconds, rest ten seconds, and go again.. Watching the clock helps with your focus and also in keeping count of the eight cycles…

Complete:

Tabata Squats

Tabata Sit-ups

Tabata Push-ups

Tabata Sit-ups

Tabata Rows (Reps)

Tabata Sit-ups

Concept:
Perform all above Tabata Programs to completion.  We’re working on the development of the aerobic system and muscular endurance through super-intense training.  Rest as needed in between Tabatas, but not once you begin one!!!  Try to minimize rest periods.  With 1 minute rest in between, this entire program (less the movement prep) will last you 29 minutes.  As a summary, you will work to your capacity for 20 seconds, then rest for 10 -repeating this until you complete 8 sets of each, totaling 4 minutes for each exercise.   To read more on the Tabata principle, go here: http://www.squidoo.com/tabatatraining#module2103430.   BONUS Workout to follow later…

3 rounds, 21x reps each

Tuesday, March 30th, 2010

Pull_ups_03_27_10

Pull-ups
Push-ups
Sumo deadlift high pull (95#/65#)
KB swing (50#/35#)
Burpees
Ball slams (20#)
Jumping jacks

Bonus:

3, three minute rounds of ring circling with 8 strikes at starting point.

“MASHING ON MONDAY”

Monday, March 29th, 2010

Nick_03_25_10

Today will require the use of a Bosu Ball or stability ball.

COMPLETE 8 ROUNDS, NO REST:

8 GOBLET SQUATS (50lbs/M – 30lbs/F)
8 HANG CLEANS, on Bosu Ball (95lbs/M – 65/F)
8 BOX JUMPS (24” platform)
8 ALT. DB SHOULDER PRESS, on Bosu Ball
8 LOADED SIT-UPS, on Bosu Ball (35lbs plate/M  –  25lbs plate/F)

BONUS:
BIKE 3 MILES

CONCEPT:
Working on anaerobic development, stability and energy system development today, through some alternative movements that challenge the core and overall physical coordination.  Complete this is a circuit format.  You’ll need a Bosu Ball for today’s program.  If you don’t have access to a Bosu Ball, try both the Hang Cleans and Shoulder Presses on one foot, creating an unstable platform for yourself. Rest once again is not incorporated into today’s program.

Rest Day

Sunday, March 28th, 2010

Jill_03_25_10

“Daniel”

Saturday, March 27th, 2010

Compare to Thursday, September 17th, 2009

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.

daniel-th

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Two Man: Squat, Pull-up, and Run:

Friday, March 26th, 2010

MedBall_03_25_10

A casualty from yesterday’s workout.

Two man teams compete against one another. On starting, each competitor completes 160 squats, then each team must complete a total of 100 pull-ups with each member contributing fifty “two-man pull-ups”. The two-man pullup has one man assisting with a squat like push-press, pushing his teammate by the ribs or butt. The contact from the assisting team member must be at the hands and fingers only. Teammates will alternate between pulling and assisting until the duo has 100 reps from 50 each. After a team completes the 100 pull-ups both members complete a mile run.

20 POUND P.I.T.A.

Thursday, March 25th, 2010

Mirror_03_24_10

When a mirror meets CrossFit.

GRAB A 20lb MEDICINE BALL AND COMPLETE 10 ROUNDS:
10 MED BALL CLEAN AND PRESS
10 MED BALL CHEST TOSS/MED BALL PUSH UP COMBOS
10 MED BALL OVERHEAD SIT UP
10 MED BALL WALKING LUNGE WITH SIDE ROTATION
10 MED BALL DIAGONAL CHOP and REACH
10 MED BALL SLAMS

BONUS:
20 MED BALL GLUTE BRIDGE –each side
RUN 3 MILES

CONCEPT:
Developing overall fitness capacity through high-repetition training.  If you’re familiar with Medicine Ball programs, many will use the Med Ball as a warm-up or a cool-down tool.  We’re grabbing a significantly loaded ball (20lbs) and hitting several rounds for high repetitions, essentially hitting the entire body. Most of what we do with a medicine ball in today’s program begins in an athletic or a tactical ‘ready’ stance, engaging your trunk throughout.  Each repetition is performed with high-level intensity, maximizing physical output.  This is not a stretch routine today, it’s a program recruiting most major muscle groups in the body, requiring a significant level of power and explosiveness from start to finish.  I think that you’ll find the name P.I.T.A. pretty appropriate, especially if you are using a 20 pounder.

Max rounds in 20 minutes

Wednesday, March 24th, 2010

Greg_03_23_10

12x Power snatch (75#/55#)
10x Push-ups
4x Box jumps (20 inch)

Bonus:

15 x 100 meter sprints

Annie are you OK?

Tuesday, March 23rd, 2010

Class_03_22_10

3 rounds, 21-15-9x reps
Row (calories)
Sumo deadlift high pull (75#)
Medicine ball clean (20#)
Thruster (75#)
Wall-ball (20#)
Burpees

Bonus:

200 x Russian KB twists

100 x Superman Extensions

50 x Hanging Leg Raises

Fight gone body

Monday, March 22nd, 2010

Dave_03_20_10

3 rounds for total reps
1 minute each

Burpees
Pull-ups
Push-ups
Squats
Sit-ups
Rest

Bonus:

Without putting the bar down, do shoulder presses to failure, then push presses to failure, and finally push jerks to failure. (45#/m – 25#/f)