Expedition & Fit Hembrees:

For time:

• Lunges: 400 meters

Post time to comments.

Compare to Monday 2009.08.03.

More at Mobilitywod.blogspot.com.

Expeditions:

“Death by Deadlift”
With a continuously running clock do one deadlift the first minute,
two deadlifts the second minute, three deadlifts the third minute…
continuing as long as you are able.

Use 65% of you 1RM and as many sets each minute as needed. Compare to Friday 2009.07.23.

Post number of minutes completed to comments.

Fit Hembrees:

“Death by Burpees”

With a continuously running clock do one burpee the first minute,
two burpees the second minute, three burpees the third minute…
continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments. Compare to Friday 2009.07.23.

As many rounds as possible of:

7 minutes of:

• 100 Meter run
• 10 push jerks (Men 95 lbs, Women 65 lbs)

7 minutes of:

• 250 Meter row
• 12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

7 minutes of:

• 30 Double unders
• 15 Push ups

Rest 1 minute rest between each 7 minute workout.

Post total rounds/reps to responses.

Fit Hembrees:

7 minutes of:

• 100 Meter run
• 25 Situps

7 minutes of:

• 25 Squats
• 10 Speed Lunges

7 minutes of:

• 30 Pistons
• 15 Push ups

Rest 1 minute between each 7 minute workout.

Post total rounds/reps to responses.

(Plagiarized from CrossFit Jenks)

Three rounds for time:

• Run 400 meters
• 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
• 12 Handstand push-ups

Post time to comments.

Compare to Monday 2010.06.21.

Fit Hembrees:

Three rounds for time:

• Run 400 meters
• 21 Burpees
• 12 Handstand push-ups

Post time to comments.

Compare to Monday 2010.06.21.

Free Workout and Workout for St. Jude Hospital

Wall-ball

Expeditions:

“St. Jude”

Three rounds of:

• Box Jump, 20″ box (Reps)
• Sprint 10 meters (Reps)
• Push-press, 75 pounds (Reps)
• Glute-Ham Sit-ups (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute.
The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating.
On call of “switch”, the athletes must move to next station immediately for best score.
One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

Fit Hembrees:

Three rounds of:

• Tuck Jumps (Reps)
• Sprint 10 meters (Reps)
• Push-ups (Reps)
• Sit-ups (Reps)
• Burpees (Calories)

In this workout you move from each of five stations after a minute.
The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating.
On call of “switch”, the athletes must move to next station immediately for best score.
One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

Four rounds for time of:

• Run 400m
• 15 Deadlift 225#/185#

Post time to comments.  Compare to Wednesday 2009.08.19.

Fit Hembrees:

For time:

• 21 Handstand Push-ups
• Run 400 meters
• 15 Handstand Push-ups
• Run 200 meters
• 9 Handstand Push-ups
• Run 100 meters

Post time to comments.  Compare to Wednesday 2009.09.23.

Workout courtesy of Eva T.

Five rounds for time of:

• 21 Push-ups
• 21 Pull-ups

Post time to comments.

Compare to Monday 2010.06.07.

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!).

Post loads and any thoughts to comments.

Compare to Wednesday 2010.04.21.

Fit Hembrees:

“Nancy”
For time:
4 rounds for time of:

• 400 meter run
• Broom Stick Overhead squat, 30 reps

Post time and any thoughts to comments.

Compare to Wednesday 2010.04.21.

CrossFit Omaha's Libby Dibiase and Ricky Frausto at the 2010 CrossFit Games.

Expeditions:

Complete as many rounds as possible in 15 minutes of:

• 200 100 Meter waiters farmers walk, 45#/25# plates
• 25 Double-Unders

Post rounds completed to comments.

Fit Hembrees:

Complete as many rounds as possible in 15 minutes of:

• 100 meter run
• 12 Dive-Bomber Pushups
• 24 Tuck Jumps

Post rounds completed to comments.

Fish Oil is taking the health, fitness, and medical industry by storm.  If you haven’t heard about the benefits of taking a quality fish oil supplement, “you ain’t been paying attention”!  Here are some quick and dirty guidelines for selecting the amount of fish-oil for your diet.

Quality – “Buy quality and you will cry once.”  There are a myriad of brands and companies producing this hot selling supplement.  You could stroll over to any grocer and pick up a bottle of XYZ fish-oil.  But do you really know what you are getting?  One thing to look for is a fish-oil supplement that is pharmaceutical grade.  Pharmaceutical grade indicates, “A standard of purity suitable for use as a medicine.”  In particular, the amount PCB’s (http://www.answers.com/topic/pcb), mercury, lead, etc. must fall below a certain “part per billion” threshold as a standard.  If a bottle has “Pharmaceutical grade” printed on the label it is usually much more expensive than a bottle that doesn’t make the same claim.  So make sure there is also a way to verify they are not… ummmm… exaggerating.  Look for a website to visit or phone number to call that points to an independent third-party test that verifies the purity and content of the supplement.  Speaking of which…

Content – The ingredients in fish-oil that have everyone in a tizzy are two lipid compounds called Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA).  If the bottle of fish-oil does not list how many actual milligrams you are getting of each, don’t buy it.  You simply don’t know what you are getting.  EPA is used in a myriad of ways by the body.  It impacts the production of hormones (that’s right, better libido and less crabbiness), especially hormones that counteract inflammation. The broader expression of the effects is seen in the relief from arthritis, asthma, and some cardiac issues.  DHA on the other hand impacts neurological health.  A critical application is seen in giving fish-oil supplements to pregnant or lactating mothers to aid in their child’s brain development and giving fish-oil supplements to children with ADHD, autism, etc.

Quantity – So now we come to the question EVERYONE has at one point or another.  “How much should I take?” First, have to keep in mind that the numbers you want to deal with relate directly to the amount of EPA and DHA indicated per serving by the nutritional information on the bottle.  That is different, and probably less than, the amount of total fish-oil you ingest per serving of the supplement.  “So on with it, how much do I take?”  Well, that depends on what you are after.  To start with, you should consume 2.5 grams combined of the “active” ingredients (EPA and DHA) per day. That’s if you feel fine and dandy already.  However, if you have achy joints, asthma, allergies, or some other sort of inflammation driven discomfort, you will want to try ramping up to 5.0 grams of EPA and DHA per day.  The ratio of EPA to DHA should be somewhere around 1.5g EPA to 1g DHA up to and exceeding 2g EPA to every 1g DHA.  However, if you are looking at some sort of neurological issue like nerve damage or foggy headedness, or lack of cognitive ability, you will want to flip the ratio and get a lot more DHA than EPA—as much as 5g DHA to 1g EPA.  These suggestions are not hard and fast.  In general, most fish-oil supplements will have a higher content of EPA than DHA.  This may be a naturally occurring phenomenon or artificially created during the distilling and concentration process.

Consistency – The final thing you need to remember (well maybe not final… but final concerning this blurb) about fish-oil is that it doesn’t work like aspirin or even like antibiotics.  Fish-oil consumption has to be consistent, and the benefits manifest themselves gradually.  Change may not be felt or realized until after two weeks or more!  So be patient.  Also, downing enough fish-oil that contains 2.5g let alone 5g that fantastic EPA/DHA stuff right of the bat will not be comfortable.  Start with about one-third of what you think you need and then move to two-thirds of a dose once you stop burping fishy burps.  Once you can tolerate two-thirds of your selected dosage, try taking the full does you want to take.  If that is not enough of a ramp up, try starting at a quarter of the dose you want to take and ramp up a quarter does at a time.  If fishy burps (and other events) don’t bother you, then don’t worry about ramping up.  Get after it!

Cautions – Inflammation is a natural and critical function your body needs for blood clotting, healing, and regulating blood pressure, regulation of the immune system, among other things.  Unless you are experiencing some sort of discomfort due to inflammation or cognitive hindrance, start with trying to get 2.5g of EPA/DHA and ramp up from there.

Disclaimer – I hope this information is helpful to you, but understand that we are a group of fitness coaches, not medical professionals.  So before you haul off and down a bunch fish-oil, check with your doctor or other medical professional.  If you don’t, that’s your choice, but either way you are proceeding at you own risk.  In other words, don’t sue me, I don’t know your body intimately and these are just suggestions; I am just trying to help.