tag:blogger.com,1999:blog-77144740814610826322024-03-08T11:56:46.428-08:00SVG FIT | A CrossFit BlogBased in Wichita, KS - A CrossFit programming guide for your box provided by a CrossFit certified trainer - Change the prescription and UNLEASH THE SAVAGE! A cross trainers guide to being fit, happy, and healthy!Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.comBlogger600125tag:blogger.com,1999:blog-7714474081461082632.post-32614528173630142342015-10-13T22:49:00.002-07:002015-10-13T22:49:49.224-07:00Why fear-mongering gets you hits<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-_pSLFzLoZN4/Vh3sEkTZEEI/AAAAAAADzfA/oW9fA8Mgbs4/s1600/fear%2Bis%2Ba%2Bliar.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="243" src="http://2.bp.blogspot.com/-_pSLFzLoZN4/Vh3sEkTZEEI/AAAAAAADzfA/oW9fA8Mgbs4/s320/fear%2Bis%2Ba%2Bliar.jpg" width="320" /></a></div>
I don't have any stats on it, but I would hypothesize that injuries from basketball, football, even softball FAR surpass injuries in CrossFit (or other extreme fitness programs) and are legion when compared to incidents of rhabdomyolysis.<br />
<br />
I saw and article the other day and to say it was reckless fear-mongering would have been an understatement. There were no statistics at all, just anecdotal examples of a "very fit" friend who experienced rhabdo because (from what it sounds like) she was too hard-headed to either scale the weight she was using or put the bar down when her body told her to.<br />
<br />
I've coached hundreds and hundreds of CF athletes and have never had a single instance of "Rhabdo". The only issues I've ever had with clients are the "very fit" (and generally very new) people who come through the door and think they can just hit the workouts with no conditioning, training or prep.<br />
<br />
My BEST clients are always those who listen to me about the dangers of the programming style and the importance of conditioning and LEARNING #CrossFit. Almost every workout looks "easy" until you get started on it!<br />
<br />
Finally - the reason this "very fit" client's coach even knew about rhabdo is because it's pretty much CrossFit 101 - practically the very first thing any coach worth a damn knows going right out of the gate. The idea that this guy had some "secret" that the CrossFit brand is "hiding" is absolutely absurd. It's one of the first things taught and, more importantly, the prevention of the condition is (or should be) of the utmost concern of every trainer.<br />
<br />
That this guy knew about rhabdo and still let her go the extremes she did in that particular workout is a fault on the trainer - not on the program. I'm sure we all know PTs or personal trainers or coaches who are not fit to be in the position they are in.<br />
<br />
The bottom line is, fearmongering gets more hits than the truth - it's why sensationalistic TV stations like Fox News and MSNBC exist. Don't believe the hype - CrossFit is safe and effective if you know what you're doing and your coach isn't a total assclown.Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-33465319343052631962014-09-14T14:44:00.000-07:002014-09-14T14:44:01.547-07:00Wall Walk-Up Fitness Workout #232<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-swckR8l6F30/VBYL5GhNsWI/AAAAAAAAdrM/KGAmmvFQmNc/s1600/savage%2Bfitness%2Bsvgfit%2Bhandstand%2Bwalk.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-swckR8l6F30/VBYL5GhNsWI/AAAAAAAAdrM/KGAmmvFQmNc/s1600/savage%2Bfitness%2Bsvgfit%2Bhandstand%2Bwalk.png" height="560" /></a></div>
<strong><br /></strong>
<strong>Day 49/56</strong><br />
<strong><br /></strong>
<strong>CONDITIONING:</strong><br />
3 Rounds<br />
10 Front Squats (bar only)<br />
30 Sec Hold at the bottom of last FSQT<br />
<br />
<b>INTENSITY:</b><br />
AMRAP, 12 Minutes<br />
3 Wall Walk-Ups<br />
9 GHD Sit-Ups<br />
18 KB Clean (1p / .5p)<br />
<br />
<b>RESET:</b><br />
16 Samson Lunge + Twist Steps<br />
<br />
100' Handstand Walk - when/if you fall, position your hands where your body fell the furthest from the finish line.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/cPYfiwpUeSE" width="560"></iframe>Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-30570239087803794672014-09-08T17:19:00.000-07:002014-09-08T17:21:12.658-07:00Wall Ball Fitness Workout #231<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-6MqcsSfHC5U/VA5HFgOyysI/AAAAAAAAdlo/t0y8TcBCtkc/s1600/wallball%2Bto%2Bthe%2Bface%2Bsvgfit%2Bcrossfit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-6MqcsSfHC5U/VA5HFgOyysI/AAAAAAAAdlo/t0y8TcBCtkc/s1600/wallball%2Bto%2Bthe%2Bface%2Bsvgfit%2Bcrossfit.jpg" width="560"/></a></div>
<br />
Day 48/56<br />
<br />
CONDITIONING:<br />
Run 1 Mile<br />
<br />
Then;<br />
500m Row<br />
<br />
INTENSITY:<br />
3 Rounds For Time of:<br />
15 Wall Ball (20/12)<br />
15 Pull-Ups, Strict<br />
30 Double Unders<br />
<br />
RESET:<br />
2 Rounds of:<br />
10 Around the Worlds (45/25 lbs plate)<br />
15 KB Swing (1p/.5p)<br />
4 Turkish Get-Up (Alternating; 1p/.5p)Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-77244668241724586692013-12-23T19:19:00.000-08:002013-12-23T19:19:27.135-08:00Power Clean Fitness Workout #230<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-KAtBns23P_4/Urj9Jwtp6RI/AAAAAAAAWnM/rlAuAELJ9yE/s1600/crossfit+showing+up+is+90+percent+power+clean.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-KAtBns23P_4/Urj9Jwtp6RI/AAAAAAAAWnM/rlAuAELJ9yE/s1600/crossfit+showing+up+is+90+percent+power+clean.png" width="560" /></a></div>
<b><br /></b>
<b>Day 47/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
2 Rounds of:<br />
100m Walking Lunge<br />
Max UB Air Squat (Unbroken)<br />
<br />
Then;<br />
50 Double Unders<br />
<br />
<b>INTENSITY:</b><br />
12-9-6 Reps for Time of:<br />
Power Clean (155/105)<br />
Front Squat<br />
Bar-Facing Burpees<br />
<br />
<b>RESET:</b><br />
2 Rounds of:<br />
4 Wall Walk-Ups<br />
6 Spiderman Lunges w/ 6 second hold each<br />
10 Toes to Bar<br />
<br />Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-14241300839310597752013-12-15T16:41:00.000-08:002013-12-22T16:45:13.641-08:00KB Swing Fitness Workout #229<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-suLCZrJ5vgA/UreHcm3rUvI/AAAAAAAAWmo/fMlt-9_oWOw/s1600/crossfit+snow+pood+kb+kettlebell+swing.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-suLCZrJ5vgA/UreHcm3rUvI/AAAAAAAAWmo/fMlt-9_oWOw/s1600/crossfit+snow+pood+kb+kettlebell+swing.jpg" width="560" /></a></div>
<b><br /></b>
<b>Day 44/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
EMOM, 10 Minutes<br />
3 Push-Press<br />
<br />
4 Rds @ 65%<br />
2 Rds @ 70%<br />
2 Rds @ 80%<br />
1 Rd @ 85%<br />
1 Rd @ 90%<br />
<b><br /></b>
Then;<br />
Max Reps: Ball Slams in 7 Minutes<br />
<b><br /></b>
<b>INTENSITY:</b><br />
3 Rounds for Time of:<br />
21 KB Swings (1.5p/1p)<br />
21 Wall Balls (20/12)<br />
<br />
<b>RESET:</b><br />
2 Rounds:<br />
60s Wall Sit<br />
60 Flutter Kicks (1 Leg, 1 Rep)<br />
60 Mountain ClimbersAnonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-76705544930868932932013-12-15T14:46:00.000-08:002013-12-22T16:45:43.088-08:00Delta 2013 mesocycle, Conditioning Phase, Week 7Length: 8 weeks<br />
"Capacity Building"<br />
<br />
Monday: Clean and Jerk Work<br />
Tuesday: Push-Up Ladder<br />
Wednesday: OHS<br />
Thursday: BSQT<br />
Friday: Deadlift<br />
Saturday: 3 Rds, Max Reps Pull-Up, rest 60s<br />
Sunday: 5k Run<br />
<br />
EXERCISE KEY:<br />
FSQT - Front Squat<br />
OHS - Overhead Squat<br />
PU - Push-Up<br />
SDHP - Sumo Deadlift, High-Pull<br />
UB - Unbroken<br />
<br />
<a href="http://svgfit.blogspot.com/p/heavy-work.html" target="_blank">Click here for additional phases</a>Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-55087023281971799792013-12-12T17:18:00.000-08:002013-12-12T17:18:27.219-08:00Clean Fitness Workout #228<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-HlJHXShhc2M/UqpgLL95KXI/AAAAAAAAWeM/vpCqYlpRo5U/s1600/crossfit+games+clean+girls+with+muscle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-HlJHXShhc2M/UqpgLL95KXI/AAAAAAAAWeM/vpCqYlpRo5U/s1600/crossfit+games+clean+girls+with+muscle.jpg" width="560" /></a></div>
<b><br /></b>
<b>Day 43/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
With a continuously running clock for 7 minutes:<br />
<br />
2 Deadlifts<br />
<br />
Start at 55% of your Deadlift 1RM, and add no less than 10 pounds, no more than 20 pounds per set. Keep the clock going and lift when you're ready.<br />
<br />
Post starting and final load.<br />
<br />
Then;<br />
20 Calorie Row<br />
<b><br /></b>
<b>INTENSITY:</b><br />
21-15-9 Reps for Time of:<br />
Clean (95/65)<br />
Ring Push-Ups<br />
<br />
<b>RESET:</b><br />
2 Rounds:<br />
4 Wall Walk-Ups<br />
6 Barbell Roll-Outs<br />
8 KB Goblet Squats (3s hold at the bottom)Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-9635025737690914082013-12-11T22:19:00.003-08:002013-12-11T22:19:59.024-08:00Wall Ball Fitness Workout #227<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-Uy1plWWR4Bw/UqlVRJIX68I/AAAAAAAAWcM/i5VJXXTOk0w/s1600/crossfit+toes+to+bars+sicfit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Uy1plWWR4Bw/UqlVRJIX68I/AAAAAAAAWcM/i5VJXXTOk0w/s1600/crossfit+toes+to+bars+sicfit.jpg" width="560" /></a></div>
<b><br /></b>
<b>Day 42/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
EMOM, 12 Minutes<br />
3 Back Squats @ 75% 1RM<br />
<br />
Then;<br />
800m sprint<br />
<br />
<b>INTENSITY:</b><br />
3 Rounds for Time of:<br />
20 Wall Balls (20/12)<br />
10 Box Jumps (24/20)<br />
<br />
<b>RESET:</b><br />
2 Rounds of:<br />
Max UB Suspension Ring Row<br />
10 Suspension Y-Flys<br />
10 KB Orbits (either direction)Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-84724335942021126282013-12-10T20:23:00.001-08:002013-12-11T22:04:26.530-08:00Dumbbell Clean Fitness Workout #226<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-oqsGfp3foEA/UqfoiX-KfMI/AAAAAAAAWYs/uWZqPXy0aBQ/s1600/dumbbell+clean+crossfit.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-oqsGfp3foEA/UqfoiX-KfMI/AAAAAAAAWYs/uWZqPXy0aBQ/s1600/dumbbell+clean+crossfit.jpg" /></a></div>
<b>Day 41/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
EMOM, 12 Minutes<br />
3 Overhead Squats @ 75% 1RM<br />
<br />
Then;<br />
10 Snatch @ same weight<br />
<b><br /></b>
<b>INTENSITY:</b><br />
10,9,8,7...1 reps for time of:<br />
Dumbbell Clean (45/25)<br />
Pull-Ups<br />
<br />
<b>RESET:</b><br />
2 Rounds of:<br />
20 Landmine Bus Drivers (45/25)<br />
30 Mountain Climbers<br />
40 Double UndersAnonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-50141347217479192202013-12-09T18:00:00.000-08:002013-12-09T18:00:01.155-08:00Double Under Fitness Workout #225<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-3WAQFjMblHQ/UqYlOSZeXPI/AAAAAAAAWQs/Dvw9J4hNxTE/s1600/crossfit+deadlift+how+to.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-3WAQFjMblHQ/UqYlOSZeXPI/AAAAAAAAWQs/Dvw9J4hNxTE/s1600/crossfit+deadlift+how+to.jpg" width="560" /></a></div>
<b><br /></b>
<b>Day 40/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
Descending Push-Up Ladder<br />
Start with max-reps UB (unbroken) Push-Ups<br />
Rest 60s<br />
Do new max-reps UB Push-Ups<br />
Rest 60s<br />
Continue in this manner until you are unable to complete 10 UB push-ups<br />
<br />
Then;<br />
Max Reps UB:<br />
Pull-Ups<br />
<br />
<b>INTENSITY:</b><br />
For Time:<br />
100 Double Unders<br />
20 Deadlift (225/185)<br />
100 Double Unders<br />
20 Calorie Row<br />
<br />
<b>RESET:</b><br />
60s Plow Pose<br />
10 Iron Crosses (each leg)<br />
20 Around the Worlds (45/25 - either direction)Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-30672218910914806082013-12-09T12:09:00.000-08:002013-12-09T12:09:55.781-08:00Thruster Fitness Workout #224<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/--DS3fhpJs3o/UqYjgsauwnI/AAAAAAAAWQg/kvkBWOaP0_k/s1600/crossfit+Annie-Thrusters.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/--DS3fhpJs3o/UqYjgsauwnI/AAAAAAAAWQg/kvkBWOaP0_k/s1600/crossfit+Annie-Thrusters.jpg" width="560" /></a></div>
<b><br /></b>
<b>Day 39/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
EMOM, 10 Minutes<br />
Clean and Jerk<br />
<br />
4 rds @ 65% 1RM<br />
2 rds @ 75%<br />
2 rds @ 85%<br />
1 rd @ 95%<br />
<b><br /></b>
Then;<br />
Max reps UB (unbroken):<br />Hollow Rock<br />
<b><br /></b>
<b>INTENSITY:</b><br />
3 Rounds for Time of:<br />
6 Thrusters (95/65)<br />
9 Bar-Facing Burpees<br />
12 Toes to Bar<br />
<br />
<b>RESET:</b><br />
50' Walking Lunge<br />
Max UB Pistol Squat, Right leg<br />
Max UB Pistol Squat, Left leg<br />
50' Broad Jump<br />
<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-74272388072047094152013-12-09T11:58:00.003-08:002013-12-09T11:58:45.710-08:00Delta 2013 mesocycle, Conditioning Phase, Week 6Length: 8 weeks<br />
"Capacity Building"<br />
<br />
Monday: Death by Deadlift<br />
Tuesday: Max Pull-Ups<br />
Wednesday: Snatch<br />
Thursday: FSQT<br />
Friday: Backwards Run<br />
Saturday: 300 Sit-Ups<br />
Sunday: 45 minute Ruck March<br />
<br />
EXERCISE KEY:<br />
FSQT - Front Squat<br />
PU - Push-Up<br />
SDHP - Sumo Deadlift, High-Pull<br />
UB - Unbroken<br /><br />
<a href="http://svgfit.blogspot.com/p/heavy-work.html" target="_blank">Click here for additional phases</a>Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-57142219805368322812013-12-05T18:00:00.000-08:002013-12-05T18:00:04.573-08:00Push-Ups and Sit-Ups Fitness Workout #226<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-8qzLrcrVVnA/UqDV7heNktI/AAAAAAAAWNg/MH6ZUh-hO0I/s1600/crossfit+froning+pull-ups.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-8qzLrcrVVnA/UqDV7heNktI/AAAAAAAAWNg/MH6ZUh-hO0I/s1600/crossfit+froning+pull-ups.jpeg" width="560" /></a></div>
<b><br /></b>
<b>Day 36/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
Backwards Run<br />
200m<br />
400m<br />
600m<br />
800m<br />
<br />
Rest the amount of time after each lap that it took you to run the distance. (i.e. if it takes you 30 seconds to run 300m backwards, rest for 30 seconds).<br />
<br />
Then:<br />
EMOM, 5 minutes<br />
2 Cleans @ 75% 1RM<br />
<b><br /></b>
<b>INTENSITY:</b><br />
5 Rounds for Time of:<br />
30 Sit-Ups<br />
20 Push-Ups<br />
10 Pull-Ups<br />
<br />
<b>RESET:</b><br />
2 Rounds of:<br />
60s Sit-Squat Hold<br />
50' Duck Walk<br />
10 Around-the-Worlds (45/25 - either way)Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-65591352738753598542013-12-04T19:30:00.000-08:002013-12-04T19:30:15.984-08:00Walking Lunge Fitness Workout #225<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/--pyktJuLPbY/Up_zOZ_W8WI/AAAAAAAAWMU/sXuk6b3zenw/s1600/lucas-parker+front+squat+crossfit.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/--pyktJuLPbY/Up_zOZ_W8WI/AAAAAAAAWMU/sXuk6b3zenw/s1600/lucas-parker+front+squat+crossfit.jpeg" width="560" /></a></div>
<b><br /></b>
<b>Day 35/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
Front Squat @ 65% of 1 Rep Max<br />
1 Rep every 20 seconds for 7 minutes<br />
<b><br /></b>
Then with no break;<br />
Row 1000m<br />
<b><br /></b>
<b>INTENSITY:</b><br />
For Time:<br />
10,9,8,7,6,5,4,3,2,1 of:<br />
Overhead Squat (95/65)<br />
Push-Ups<br />
Walking Lunge Steps<br />
<br />
All reps must be completed unbroken. If you break during any set, complete the remaining reps then complete that same number of burpees.<br />
<br />
<b>RESET:</b><br />
2 rounds<br />
10 KB Windmills (either arm)<br />
60 Cobra Pose<br />
10 Scorpion Kicks (either leg)<br />
60 Double UndersAnonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-47066505200894739132013-12-03T18:25:00.000-08:002013-12-03T18:26:27.817-08:00Clean Fitness Workout #224<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-w0w2MBCzD2w/Up6ShUkViYI/AAAAAAAAWK4/_cr-q16JOA0/s1600/crossfit+clean.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-w0w2MBCzD2w/Up6ShUkViYI/AAAAAAAAWK4/_cr-q16JOA0/s1600/crossfit+clean.jpeg" width="560" /></a></div>
<b><br /></b>
<b>Day 34/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
Full Snatch<br />
2 rds 3 Reps @ 65% 1RM<br />
2 rds 3 Reps @ 75%<br />
1 rd 3 Reps @ 85%<br />
1 rd 3 reps @ 95%<br />
<b><br /></b>
Then:<br />
60 reps - Air Squats<br />
<b><br /></b>
<b>INTENSITY:</b><br />
9-6-3 Reps of:<br />
Clean (225/155)<br />
KB Swing (2p/1.5p)<br />
Calorie Row<br />
<br />
<b>RESET:</b><br />
2 rounds:<br />
10 Around the Worlds (45/25 - either direction)<br />
10 Plyo Push-Ups<br />
10 Suspension Y-FliesAnonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-69941198364567539252013-12-02T18:49:00.001-08:002013-12-02T18:49:57.674-08:00Burpee Box Jump Fitness Workout #223<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-EO5LPmBDmTU/Up1GylYgX_I/AAAAAAAAWKo/3JV8NxHjwT4/s1600/crossfit+box+jumps.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-EO5LPmBDmTU/Up1GylYgX_I/AAAAAAAAWKo/3JV8NxHjwT4/s400/crossfit+box+jumps.jpg" width="266" /></a></div>
<b>Day 33/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
EMOM, 10 Minutes<br />
1 Snatch + 2 Overhead Squats @ 65% Snatch 1RM<br />
<br />
Then;<br />1 Round;<br />
Max Reps Pull-Ups<br />
Max Reps UB Toes to Bar<br />
<b><br /></b>
<b>INTENSITY:</b><br />
AMRAP, 7 Minutes<br />
Burpee Box Jumps (24/20)<br />
<br />
<b>RESET:</b><br />
30 Sandbag Over-the-Backs<br />
10 Minute Sandbag WalkAnonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-20608668804893693812013-12-02T18:43:00.002-08:002013-12-02T18:43:56.369-08:00Wall Ball Fitness Workout #222<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-IQrT67JK1Gk/Up1FHfivHqI/AAAAAAAAWKc/2UXYj2lxaPY/s1600/hugh+jackman+crossfit+dead+lift+deadlift.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-IQrT67JK1Gk/Up1FHfivHqI/AAAAAAAAWKc/2UXYj2lxaPY/s1600/hugh+jackman+crossfit+dead+lift+deadlift.jpg" width="560" /></a></div>
<b><br /></b>
<b>Day 32/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
Death by Deadlift -<br />
Deadlift (225/155) on the minute every minute, adding 1 deadlift each minute and continue to add 1 deadlift each round (minute) until you can no longer continue.<br />
<b><br /></b>
Then;<br />
400m Sprint<br />
<b><br /></b>
<b>INTENSITY:</b><br />
3 Rounds for Time of:<br />
20 Wall Balls<br />
50 Double Unders<br />
<br />
<b>RESET:</b><br />
50' Spiderman Walking Lunge<br />
4 Turkish Get-Ups<br />
50' Bear Crawl<br />
10 Good Mornings (45/35)Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-44214421456494171672013-12-02T18:32:00.000-08:002013-12-02T18:32:09.261-08:00Delta 2013 mesocycle, Conditioning Phase, Week 5Length: 8 weeks<br />
"Capacity Building"<br />
<br />
Monday: OHS<br />
Tuesday: Bear Complex<br />
Wednesday: OH Walking Lunge<br />
Thursday: Sandbag Run<br />
Friday: Dueling Ropes<br />
Saturday: 3rds Max Rep PU; 60s rest<br />
Sunday: 5k Run<br />
<br />
EXERCISE KEY:<br />
PU - Push-Up<br />
SDHP - Sumo Deadlift, High-Pull<br />
UB - Unbroken<br />
<br />
<a href="http://svgfit.blogspot.com/p/heavy-work.html" target="_blank">Click here for additional phases</a>Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-57334907408576896772013-11-28T18:00:00.000-08:002013-11-28T18:00:04.428-08:00Quality Thruster Fitness Workout #221<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-TMF8JPEmtAU/UpddU0jWGZI/AAAAAAAAWIg/MCuncB5JYEQ/s1600/CrossFit-Barbell-Rollout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-TMF8JPEmtAU/UpddU0jWGZI/AAAAAAAAWIg/MCuncB5JYEQ/s1600/CrossFit-Barbell-Rollout.jpg" width="560" /></a></div>
<b><br /></b>
<b>Day 29/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
Tabata, 4 Minutes<br />
Dueling Ropes<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/AtEODzq0S6A" width="560"></iframe><br />
<b><br /></b>Then;<br />
2 Rounds:<br />
Max Reps UB Push-Ups<br />
Rest 60s<br />
<b><br /></b>
<b>INTENSITY:</b><br />
3 Rounds for <b>Quality</b> of:<br />
10 Thrusters (95/65)<br />
10 Barbell Roll-Outs<br />
10 Knees to Elbows<br />
<br />
<b>RESET:</b><br />
5 Rounds of:<br />
2 Turkish Get-Ups (Left)<br />
10 Sandbag Cleans<br />
2 Turkish Get-Ups (Right)<br />
<br />Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-37246083757174793112013-11-26T18:00:00.000-08:002013-11-26T18:00:00.445-08:00Calorie Row Fitness Workout #220<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-qTHY7Mte42A/UpTOWvceMjI/AAAAAAAAWH4/wUyFvgdG92s/s1600/crossfit+rowing.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-qTHY7Mte42A/UpTOWvceMjI/AAAAAAAAWH4/wUyFvgdG92s/s1600/crossfit+rowing.jpg" width="560" /></a></div>
<b><br /></b>
<b>Day 28/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
Max UB (Unbroken) Overhead Walking Lunge (95/65)<br />
<br />
Then;<br />
30 Sandbag Over-the-Back<br />
<b><br /></b>
<b>INTENSITY:</b><br />
Max Calorie Row, 10 Minutes<br />
<br />
<b>RESET:</b><br />
2 Rounds<br />
50' Spiderman Lunge<br />
60s Cobra Pose<br />
10 Iron Cross Stretch (either side)<br />
<br />Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-13426933858259009382013-11-25T18:00:00.000-08:002013-11-25T18:00:05.338-08:00AMRAP Fitness Workout #219<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-h3G44xxW3Og/UpOhbTHYLSI/AAAAAAAAWHk/89IwlI_MqjU/s1600/crossfit+double+unders+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-h3G44xxW3Og/UpOhbTHYLSI/AAAAAAAAWHk/89IwlI_MqjU/s1600/crossfit+double+unders+2.jpg" width="560" /></a></div>
<b><br /></b>
<b>Day 27/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
Complete the following:<br />
<br />
5 Rounds:<br />
Bear Complex @ 55% of your Push-Press 1 RM<br />
<br />
*Each round of the Bear Complex is 7 sets of the following sequence (without dropping the bar):<br />
Power Clean<br />
Front Squat<br />
Push-Press<br />
Back Squat<br />
Push-Press<br />
Reset<br />
<br />
Then;<br />
30 Burpees<br />
<br />
<b>INTENSITY:</b><br />
AMRAP; 5 Minutes<br />
5 KB Swings (2p/1.5p)<br />
5 Ball Slams (20/12)<br />
10 Double Unders<br />
<br />
<b>RESET:</b><br />
10 Calorie Row<br />
6 Turkish Get-Ups<br />
50 Mountain Climbers<br />
60s Plow PoseAnonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-49864722410371482622013-11-25T11:05:00.000-08:002013-11-25T11:05:11.359-08:00Deadlift Fitness Workout #218<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-dUdKRAuMT-8/UpOfWdhEllI/AAAAAAAAWHY/cAAyHeUFGjM/s1600/crossfit+toes+to+bar.PNG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-dUdKRAuMT-8/UpOfWdhEllI/AAAAAAAAWHY/cAAyHeUFGjM/s400/crossfit+toes+to+bar.PNG" width="266" /></a></div>
<b>Day 26/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
EMOM, 10 Minutes<br />
3 Overhead Squats<br />
<br />
4 sets x 55% 1RM<br />
4 sets x 65%<br />
1 set x 75%<br />
1 set x 85%<br />
<b><br /></b>
Then;<br />
5 Rounds:<br />
Max Strict Pull-Ups<br />
2 Wall Walk-Ups<br />
Rest 30 seconds<br />
<b><br /></b>
<b>INTENSITY:</b><br />
21-15-9 Reps for Time of:<br />
Deadlift (255/185)<br />
Toes to Bar<br />
<br />
<b>RESET:</b><br />
2 Rounds of:<br />
50' Bear Crawl<br />
10 Chest-to-Ground Push-Ups<br />
Max HandstandAnonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-56990806608606970932013-11-25T10:55:00.000-08:002013-11-25T10:55:00.495-08:00Delta 2013 mesocycle, Conditioning Phase, Week 4Length: 8 weeks<br />
"Capacity Building"<br />
<br />
Monday: Backsquat<br />
Tuesday: Thrusters<br />
Wednesday: Calorie Row<br />
Thursday: Overhead Squat<br />
Friday: Weighted Pull-Ups<br />
Saturday: 200m Walking Lunge<br />
Sunday: Active Rest Day - Yoga or Swim<br />
<br />
EXERCISE KEY:<br />
PU - Push-Up<br />
SDHP - Sumo Deadlift, High-Pull<br />
UB - Unbroken<br />
<br />
<a href="http://svgfit.blogspot.com/p/heavy-work.html" target="_blank">Click here for additional phases</a>Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-58346972676694443162013-11-21T18:00:00.000-08:002013-11-21T18:00:00.999-08:00Tabata Fitness Workout #217<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-rVmJDtbBMfI/Uo5dCPQLF2I/AAAAAAAAWGw/aZMWjbuUvK8/s1600/crossfit+row+nicole+bedard+photography.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-rVmJDtbBMfI/Uo5dCPQLF2I/AAAAAAAAWGw/aZMWjbuUvK8/s1600/crossfit+row+nicole+bedard+photography.jpg" width="560" /></a></div>
<b><br /></b>
<b>Day 23/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
EMOM for 12 Minutes:<br />
3 Weighted Pull-Ups*<br />
<br />
*Find a weight you can complete at 3 reps before beginning. Add weight each round.<br />
<br />
Then;<br />
2 Rounds:<br />
Max Reps Push-Ups<br />
60s Rest<br />
<b><br /></b>
<b>INTENSITY:</b><br />
Using the Tabata format, complete the following:<br />
Wall Balls<br />
Knees-to-Elbows<br />
Calorie Row<br />
<br />
*Tabata's format is: 20 seconds of maximum effort, 10 seconds of rest. Complete 8 sets (or 4:00 minutes) total for each exercise before moving on to the next exercise. For this event, count your total reps across all three exercises.<br />
<br />
<b>RESET:</b><br />
2 Rounds of:<br />
3 Man-Makers<br />
6 Spiderman Walking Lunges + 3s hold<br />
9 Barbell Roll-Outs<br />
<br />Anonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0tag:blogger.com,1999:blog-7714474081461082632.post-50639832282833197582013-11-20T18:00:00.000-08:002013-11-20T18:00:04.063-08:00Ring Push-Up Fitness Workout #216<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-HSaLKUZT7WA/UozPXC_z2DI/AAAAAAAAWGY/tyi7X6bwVc0/s1600/tough+times+dont+last.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-HSaLKUZT7WA/UozPXC_z2DI/AAAAAAAAWGY/tyi7X6bwVc0/s1600/tough+times+dont+last.jpg" /></a></div>
<b>Day 22/56</b><br />
<b><br /></b>
<b>CONDITIONING:</b><br />
Perform the following sets in order; rest no more than 90 seconds between sets:<br />
Overhead Squats<br />
2 x 4 @ 65%<br />
2 x 3 @ 70%<br />
3 @ 75%<br />
3 @ 80%<br />
2 @ 90%<br />
<br />
Then, immediately after the last rep;<br />
20 Wall Balls<br />
<b><br /></b>
<b>INTENSITY:</b><br />
5 Rounds for Time of:<br />
5 Burpee Pull-Ups<br />
7 Ring Push-Ups<br />
9 GHD Sit-Ups<br />
<br />
<b>RESET:</b><br />
60 Mountain Climbers (2-count; left, right is 1 rep)<br />
60s Plank<br />
60 Jumping Jacks<br />
60s Sit-Squat HoldAnonymoushttp://www.blogger.com/profile/14499212783388232970noreply@blogger.com0