Month Archives: August 2007

Workout: Tuesday, August 20, 2007

2

Front Squat 3-3-3-3-3-3-3 reps (seven sets of 3 reps) The low number of reps indicates heavy weight and as much rest between sets as you want.  However, I would recommend just doing the standard barbell for the first set of 3 and adding 20 lbs of weight for each consecutive set.  The last set should be MAX EFFORT! A front squat is like an air squat and overhead squat except you have a barbell on you back.  Everything is the same as an air squat or overhead squat (just like we practiced): athletic chest, tight midsection (core), hinge at the hip socket, knees travel in the same direction your big toe is pointing, and stay on your heels! The bar doesn’t rest on your hands, but on your chest and shoulders.  Here is a link to a vid to help you out: http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv

Wednesday 2007.08.22

Reply

“Tabata Something Else”

Team 2:
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest

  • The first 8 intervals are pull-ups
  • The second 8 are push-ups
  • The third 8 intervals are sit-ups
  • The last 8 intervals are squats

    • Post total reps from all 32 intervals to comments.

    Fit Ladies:
    Complete 16 intervals of 20 seconds of work followed by ten seconds of rest

  • The first 4 intervals are pull-ups
  • The second 4 are push-ups
  • The third 4 intervals are sit-ups
  • The last 4 intervals are squats.

    • Post total reps from all 32 intervals to comments.

    Substitutions:
    Pull ups- Partner pull ups (someone pushes on your back to help you complete the rep) or Jumping pull ups (get on a bench or box and jump to help you complete a pull-up).  Ring rows will not be allowed this workout!

    Push ups- Box (countertop) or wall push ups. No knee push up.

    Saturday, August 24, 2007

    3

    Team 2:
    Five rounds for time of:

  • 30 Squats
  • 15 Pull-ups
  • 7 Handstand push-ups (to pad or pillow)

    • Fit Ladies:
    Four rounds for time of:

  • 25 Squats
  • 10 Jumping Pull-ups
  • 5 Handstand push-ups (to pad or pillow)

    • If you are unable to do HSPU (Handstand Push-ups), substitute 95# shoulder press.

    Monday, August 26, 2007

    1

    “Fran”

    Team 2:

    Three rounds, 21-15- and 9 reps, for time of:
    95 pound Thruster (men) 65 pound Thruster (women)
    Pull-ups

    (Substitute jumping-pullups for pull-ups as necessary)

    Fit Ladies:

    Three rounds, 21-15- and 9 reps, for time of:
    45 pound Thruster
    Pull-ups

    (Substitute body rows for pull-ups as necessary)

    Check out this video for a demonstration of performing a thruster: http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv

    Thursday, August 29, 2007

    2

    Team 2:

    With a continuously running clock do 2 pull-ups and 2 dips the first minute, 4 pull-ups and 4 dips the second minute, 6 pull-ups and 6 dips the third minute… and keep adding 2 pull ups and 2 dips to the number of reps to be completed within a minute.

    Start on the minute every minute.  Continuing as long as you are able to complete the number of pulls and dips required within the minute allotted.

    Fit Ladies:

    Same workout as Team 2 except substitute jumping pull-ups for normal pull ups if you need to from the beginning of the workout.
    (i.e. don’t switch from normal pull-ups to jumping pull-ups somewhere in between).
    If equipment does not allow jumping pull ups, then substitute 3 body rows for 2 pull ups.

    Team Hembree
    Your day is coming… ;-)

    Post number of minutes completed to comments.