Five rounds for time:
- Handstand pushups, 20
- Deadlift your bodyweight, 20
Run 10km (cross-country if possible)
What type of person are you? Find out.
Max rounds in 20 minutes of: - 500m row
- 50 back extensions
- 30 situps
- 10 deadlift high pulls, 45kg
For time: - 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. This workout is named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
5-5-4-4-3-3-2-2-1-1: Front squat ( video)
Take a look at some great cooking ideas from The Paupered Chef. It's up to you to find the healthy options.
Three rounds for time: - 400 meter run
- 1.5 pood (approx. 24kg) Kettlebell swing, 21
- Pull-ups, 12
Scale by reducing intensity of run, reducing weight in KB swings and performing assisted pull-ups.
Peter came up with this killer, so we named it after him. Five rounds for time:
- 100m sprint
- Turkish get-up, 12kg kettlebell, 5 each side
Scale up by adding more weight and down by reducing the weight. Adam stopped the clock at 9:20, Peter at 11:45.
Spend 30-45 minutes practicing: - handstands
- cartwheels
- various rolls
- L-sits (on rings or paralettes)
Have you read Coach Glassman's World Class Fitness in 100 Words? "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
Sprint! 4 x 400m 4 x 200m 4 x 100m Rest for 2 minutes between each sprint.
The Three Bars of DeathFor time - 10-9-8-7-6-5-4-3-2-1: - Deadlift 1 1/2 x bwt
- Bench 1 x bwt
- Clean 3/4 x bwt
FYI: bwt = your body weight. Scale as necessary.
Three rounds for time: 400m run Ball slams, 4kg medicine ball, 20 Pull-ups, 15 Burpies, 10  Ball slams are a squat with a medicine ball, as you descend you throw the ball into the ground/floor as hard as you can and then catch the rebound. The ball travels up and behind your head - similar to a pullover - on the ascending phase of the squat. Here's a great video from crossfit.com. This workout is named after the Johnson brothers who were first to complete it. Andrew finished in 13:35 and Cam in 13:53. Post your times to comments.
While you're resting, have a listen to these podcasts from Alan Watts - a great modern philosopher.
For time: 35kg Push press, 30 Pull-ups, 10 35kg Push press, 20 Pull-ups, 20 35kg Push press, 10 Pull-ups, 30
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1: Deadlift, 1/2 bodyweight Here's the deal: deadlift for one rep then rest for 10 seconds; then do two reps, rest for 10 seconds; go all the way up to ten reps and then back down to one rep following the same pattern. To scale the workout: increase the rest interval, try 15, 20, 25 seconds. Don't break up the sets unless you absolutely must. Alternative equipment: keg, sandbag, weight plate, kettlebells.
Five rounds for time: 20 wall ball shots, 6kg 10 burpies 5 pullups (run between stations) FYI: This workout is named in honour of the first person to attempt it.
For those who need a definition of rest, check out reference.com.
Five rounds for time: 400m run 25 Kettlebell swings, 20kg
Power clean 3-3-3-2-2-2-1-1-1 Power snatch 3-3-3-2-2-2-1-1-1
Five round for time: Run 400 metres 30 Box jumps, 45-60cm 30 Wall ball shots, 6-8kg ball
It may be a rest day but don't forget to walk the dog (well do something anyway).
40-30-20-10: Tuck jumps (reps) Push ups (reps) Sit ups (reps) Sprint (metres)
Take a heavy weight in each hand - kettlebells, dumbbells, stones, plates, whatever - then perform 6 sets of 3 overhead squats. The weight you choose must the maximum you can lift for 3 reps. You should not be able to do a 4th rep.  Warm-up sensibly and perform some practice sets at a lighter weight first. Remember to stretch afterwards.
Run 4-5km in a hilly area.
Let's face it; you've earned a day off. No, don't just sit in front of the TV. Walk the dog or do some gardening or perhaps meditate. A rest day doesn't mean "do nothing"!
Ten rounds for time: - 100m run
- Push press 1/2 body weight, 15
Five rounds for time: - Run 400 meters
- 30 box jumps, 60cm box
- 30 wall ball shots, 8kg medicine ball
5-5-5, 3-3-3, 1-1-1 Deadlift Lift a load that is your 5RM (maximum you can lift for five reps) for three sets. Then repeat for your 3RM and 1RM. Establishing your RM loads can take some time. Be sensible.
Historically our Daily Workouts page has presented varied workouts in a somewhat random fashion. This was to present ideas rather than a coherent program that could be followed day in-day out. From this point forward, we will be presenting a program that can be followed in itself or perhaps as an addition to other training (it all depends just how keen you are). We will follow the standard CrossFit 3 days on, 1 day off approach. This series of workouts is not a replacement for those found on www.crossfit.com. We are simply presenting an alternative that still adheres to the same fitness model. Now, deep down we really are nice people. So, day one of the new program starts with a rest day.
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