Monthly Archives: April 2010
Thursday 2010.04.29
Expeditions: Shoulder Press 1-1-1-1-1 Post loads to comments. Compare to Thursday 2009.08.20. Fit Hembrees: “Death by Handstand Push-Ups (HSPUs) With a continuously running clock do one HSPU the first minute, two HSPUs the second minute, three HSPUs the third minute… continuing as long as you are able. Use as many sets each minute as needed. [...]
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Wednesday 2010.04.28
Expeditions: Five rounds for time of: 95 pound Sumo-deadlift high-pull, 21 reps 21 Ring dips Post time to comments. Fit Hembrees: For time complete 21-15-9 reps of: Walking Lunge Steps (each step = 1/2 a rep) Sit-ups Burpees (Source: Crossfit Alpha) Post time to comments.
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Tuesday 2010.04.27
Expeditions: Three rounds, 21-15- and 9 reps, for time of: 95 pound Squat snatch Chest to bar Pull-ups Post time to comments. Fit Hembrees: As many rounds as possible in 12 minutes of: 10 Push-ups 15 Sit-ups Walking Lunges, 50 feet (Source: Crossfit Alpha)
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Monday 2010.04.26
Expeditions: “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to comments. Fit Hembrees: “Michael“ Three rounds for time of: Run 800 meters 50 Good-Mornings 50 Sit-ups Post time to comments.
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Friday 2010.04.23
Expeditions: For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments. Compare to Monday 2010.03.01. Fit Hembrees: [...]
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Thursday 2010.04.22
Expeditions: Deadlift 1-1-1-1-1-1-1 reps Post loads to comments Compare to Thursday 2010.03.04. Fit Hembrees: “Tabata Something Else” (modified) Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are push-ups, the second 8 are sit-ups, the third 8 intervals are squats. There is no rest between [...]
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Wednesday 2010.04.21
Expeditions: Back Squat 3-3-3-3-3 reps “Back Squat” means performing a squat with weight on your back (as opposed to simply “Squat” which means no weight). Remember, a low number of reps means higher loads and longer rest. REMEMBER! Form (athletic chest), form (hinge at the hips), form (knees travel over toes), and FORM (heals DOWN!). [...]
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Tuesday 2010.04.20
Expeditions: For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments. Compare to Thursday 2009.12.24 Fit Hembrees: “Angie” (on the ground) For time: 100 Push-ups 100 Sit-ups 100 Squats Post time to comments. Compare to Thursday 2009.12.24.
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Monday 2010.04.19
Expeditions: Complete 18 intervals of 20 seconds of work followed by ten seconds of rest where the first 6 intervals are bench press 95#, the third 6 intervals are pull-ups, and finally, the last 6 intervals are sit-ups. There is no rest between exercises. Post total reps from all 18 intervals to comments. Compare to [...]
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Friday 2010.04.30