Five rounds: Record your individual sprint times and total time.
Weighted pull-ups 1-1-1-1-1 reps Squats 1-1-1-1-1 reps  Here's another article from CrossFit Watertown You've probably heard someone say it by now: "CrossFit? Isn't that dangerous?" And they're right. CrossFit is dangerous...if you don't know how to do it. You could get hurt.
But, then again, you could hurt yourself while driving a car. And firing a weapon. Or cooking. In fact, if I didn't know how to handle my toothbrush and stuck it in my eye and brushed my cornea, I'd bet I'd be in a world of pain. (Note to self: be very careful after having a few beers.) It's like that old Ani DiFranco line: "Every tool is a weapon, if you hold it right." Read on.
21-15-9: Scale load as required. We're bringing personal responsibility back. You can't do what we do while shirking your load, depending on other people, or otherwise passing the buck. Your WOD time is yours and yours alone. You cannot turn in a fifty-minute "Fran" and then scold your classmates for the result. Blame is not cast in the gym. Conversely, I can't count the number to times I've seen an athlete turn in an epic time and then thank everyone in the room for making it happen. Adulation is shared. I view the gym as a microcosm of the moral world, one in which control of success and failure ultimately lies with the individual. There is no fatalism in the gym. Your maximum pull-up number is not preordained by some higher power. It is determined by speed, strength, coordination, accuracy, agility, and mental fortitude, all qualities that are within your domain and solely within your control. Others can give to the effort through correction, encouragement, and support, but they cannot make your chin clear the bar. Read on...
We harp on about the Paleo Diet a lot around here...but have you visited www.paleodiet.com?
10-8-6-4-2-1: - Deadlift
- Press
- Turkish Get-up
Increase the load as the reps decrease.
Complete the following: - 1km run
- 100 pull-ups
- 500m row
- 100 squats
- 1km run
- 100 push-ups
- 500m row
- 100 sit-ups
Today's workout is dedicated to the memory of those who made the ultimate sacrifice in the defence of our nation and of freedom. We are all forever indebted to those who did not return from the fields of battle. Link: The ANZAC Day Tradition
For each of the following exercises perform 8 interval of 20 seconds work, followed by 10 seconds rest: - Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
Count total reps per exercise and also record the lowest rep count for each exercise. There is no rest between exercises.
Just do nothing. You probably need the rest anyway.
4-4-3-3-2-2-1-1-1: Front squat
10-8-6-4-2-4-6-8-10: - Box jumps
- Ring push-ups
- Leg raises
Three rounds for time of: - Run 800 metres
- 50 Back Extensions
- 50 Sit-ups
Practice handstands. They're fun.
Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push jerk 5-5-5-5-5 reps
Perform the following, every minute, on the minute, for 30 minutes: - 5 pull-ups
- 10 push-ups
- 15 squats
Scale by reducing the total workout time. Try 20 minutes or maybe just 15 if you're a newbie.
Got an injury or some pain in your joints? Spend some time today learning about what might be causing your issue.
For time: 50 snatches, 2/3 bodyweight. That's full squat snatches people, none of that namby-pamby hang power snatch stuff today.
Five rounds for time of: - Run 400 meters
- 30 Box jump, 60cm box
- 30 Wall ball shots, 8kg ball
I got the below tips from Dr Sears Zone Mailing List. I hope you get something from them. Top 11 Zone Diet Tips- Always eat within one hour of waking.
- Never let more than five hours go by without having a Zone meal or snack and don’t forget your bedtime snack.
- Keep a food diary and note how you feel after a meal. Make a list of which meals keep you in the Zone.
- When you go to the store, make sure to have a list in hand with ingredients for at least two or three Zone meals. Then you won't be tempted to buy everything in sight while trying to create Zone meals on the spot.
- Never leave the house hungry, or you'll be tempted by all the food waved in your face everywhere you go.
- In dips, replace part or all of the sour cream with cottage cheese. Place the cottage cheese in a blender or food processor and blend until smooth. Add seasonings and blend again.
- Instead of skimping with a small amount of mayo and having dry tuna, try using strained yogurt instead. Spice it up if you want.
- When making guacamole in the Zone, use cut up red, green and orange bell peppers instead of tortilla chips.
- Take any type of fruit you like, (lemons, limes, oranges, strawberries, or any combination of fruits), slice, place in a pitcher, fill with ice and water, and place in the fridge overnight. Stir just before serving.
- Miss mashed potatoes? Try mashed cauliflower instead.
- Slice zucchini (length wise), brush lightly with olive oil and broil until crisp/tender (about 5 minutes). Then use the zucchini like you would lasagna noodles.
For time: - 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 squats
10-8-6-4-2-4-6-8-10: - deadlift, bodyweight
- press, 1/2 bodyweight
This workout has a little bit of everything... For time: - 500m row
- 50 box jumps
- 30 pull-ups
- 10 handstand push-ups
- 400m run
- 25 kettlebell swings, 24kg
- 15 kettlebell presses, 2x 20kg
- 5 kettlebell TGUs, 20kg
Scale as is appropriate.
Pick an exercise that you know you need work on. Take 30 minutes to try to improve your technique.
For time: - 50 ball slams, 7kg
- 50 wall ball shots, 7kg
- 50 box jumps
- 50 double unders
- 50 back extensions
In 20 minutes complete as many rounds as possible of the following: - 5 pull-ups
- 10 push-ups
- 15 squats
Five rounds for time: - Kettlebell swings, 20kg, 7
- Thrusters, 40kg, 7
- Burpies, 7
5-4-3-2-1: Deadlifts 5-4-3-2-1: Presses 5-4-3-2-1: Weighted pull-ups
|
