Mark's Daily Apple is one of my favorite morning reads.
http://www.marksdailyapple.com/the-power-of-positive-thinking/
Check out his take on the power of positive thought!
ENDURANCE
10 x 30 sec sprint intervals Run, Bike, Swim, or Row
STRENGTH
For time, complete 6 rounds of:
25 Air Squats
10 Chest To Bar Pull-ups
5 Ground to Overheads
Ground to overhead means move the bar/load from the ground to overhead. Clean it. Power clean it. Push press it. Push jerk it. Etc. Go with about 60% of your push jerk 1rm. If you're unsure what that is, go with your working weight- 80% of your max effort c&j.
Post total time.
Monday, July 26, 2010
Wednesday, July 21, 2010
July 21, 2010 - Farmer Carry
Good Morning!
Hoisting your partner over your shoulder? Not that kind of farmer carry...
Circuit 1- 2 rounds
21 Overhead Squats- 65/95#
21 Single Arm Chest Presses in Hip Bridge on Ball- 20 #
Circuit 2- 2 rounds
40# Farmer Carry (right hand) 100 steps
25 Jump squats
40# Farmer Carry (left hand) 100 steps
25 air squats
30 seconds plank
Circuit 3- 5 RFT
45 s Deadlift - 95#
15 s Rest
45 s Burpess
15 s Rest
Hoisting your partner over your shoulder? Not that kind of farmer carry...
Circuit 1- 2 rounds
21 Overhead Squats- 65/95#
21 Single Arm Chest Presses in Hip Bridge on Ball- 20 #
Circuit 2- 2 rounds
40# Farmer Carry (right hand) 100 steps
25 Jump squats
40# Farmer Carry (left hand) 100 steps
25 air squats
30 seconds plank
Circuit 3- 5 RFT
45 s Deadlift - 95#
15 s Rest
45 s Burpess
15 s Rest
Saturday, July 17, 2010
July 17, 2010 - The Games
Check out the event WOD for the Crossfit Games today! Gnarley!
http://games.crossfit.com/blog/2010/07/team-events-announced,671/
Kali's WOD- The Games
3 RFT
25 Bench Press 85/65
25 KB Swings
25 Hamstring Rollouts
25 Pullups/Lat Pulls
25 Plank to Pushups
25 Seated Oblique Twists on BOSU 10lb ball
25 Reverse Crunches
http://games.crossfit.com/blog/2010/07/team-events-announced,671/
Kali's WOD- The Games
3 RFT
25 Bench Press 85/65
25 KB Swings
25 Hamstring Rollouts
25 Pullups/Lat Pulls
25 Plank to Pushups
25 Seated Oblique Twists on BOSU 10lb ball
25 Reverse Crunches
Wednesday, July 7, 2010
July 7, 2010 - Everyone's Favorite
"Happiness is a refection of one's health"
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." Aristotle
Filthy Fifty
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
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." Aristotle
Filthy Fifty
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
Tuesday, July 6, 2010
July 6, 2010- Happy Birthday Ashley!
Happy Birthday to my oldest and dearest, Ashley.
Deadlifts, Air Squats, Burpee Tuck Jumps
10 Posts
7 rounds for time of:
7 Deadlifts 205/145
30 Air Squats
7 Burpee Tuck Jumps
Deadlifts, Air Squats, Burpee Tuck Jumps
10 Posts
7 rounds for time of:
7 Deadlifts 205/145
30 Air Squats
7 Burpee Tuck Jumps
Monday, June 28, 2010
June 28, 2010 - Commitment to Tabata/Self
This is it, summer is NOW here. The preparation for a "bikini body" (or not) has led you to this point. Maybe you're satisfied with your body, but most of us are not. THERE IS STILL TIME TO COMMIT YOURSELF TO YOUR HEALTH, there is always time!
The Month of JULY is YOUR new start.
(Which doesn't mean you have two days to drink beer and eat cupcakes, OR you can spend those two days mentally preparing for how you will be committing yourself, while eat cupcakes and beer.)
I kid...
Give yourself the only true commitment that withstands all others: your health.
ENDURANCE
Chose ONE of The Following:
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
The Month of JULY is YOUR new start.
(Which doesn't mean you have two days to drink beer and eat cupcakes, OR you can spend those two days mentally preparing for how you will be committing yourself, while eat cupcakes and beer.)
I kid...
Give yourself the only true commitment that withstands all others: your health.
ENDURANCE
Chose ONE of The Following:
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
Friday, June 25, 2010
June 25, 2010- Try Hot Yoga :)
Cherished Friday!
"Success is the sum of small efforts, repeated day in and day out."
Robert Collier
Strength and Flexibility
HOT YOGA
Endurance
Choose ONE of The Following
Swim, Bike, Run, Row
2 Rounds of:
1min on 3 min off, 1min on 3 min off, 1min on 3 min off
.
"Success is the sum of small efforts, repeated day in and day out."
Robert Collier
Strength and Flexibility
HOT YOGA
Endurance
Choose ONE of The Following
Swim, Bike, Run, Row
2 Rounds of:
1min on 3 min off, 1min on 3 min off, 1min on 3 min off
.
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