KB Swing Fitness Workout #229

Day 44/56

CONDITIONING:
EMOM, 10 Minutes
3 Push-Press

4 Rds @ 65%
2 Rds @ 70%
2 Rds @ 80%
1 Rd @ 85%
1 Rd @ 90%

Then;
Max Reps: Ball Slams in 7 Minutes

INTENSITY:
3 Rounds for Time of:
21 KB Swings (1.5p/1p)
21 Wall Balls (20/12)

RESET:
2 Rounds:
60s Wall Sit
60 Flutter Kicks (1 Leg, 1 Rep)
60 Mountain Climbers

Mountain Climber Fitness Workout #194

Day 108/112

HEAVY:
Push-Jerk
 Set 1: 4 reps @ 65% 1 Rep Max
 Set 2: 4 reps @ 75%
 Set 3: 3 reps @ 85%
 Set 4: 2 rep @ 95%

CONDITIONING:
Every Other Minute, On The Minute (EOMOM) - 7 Minutes
10 SDHP (95/65)
10 Hollow Rocks

INTENSITY:
5 Rounds for Time of:
30 Mountain Climbers (1 leg / 1 rep)
15 KB Swings (1.5p/1p)
10 Ring Dips

RESET:
2 Rounds of:
10 KB Clean and Jerk (1.5p/1p), either arm
4 Wall Walk-Ups
1 Turkish Get-Up

Chipper Fitness Workout # 173

Day 72/112

SKILL WORK:
Test: Max 1 Rep Broad Jump

Skill: Rope Climb
For 10 minutes, work skill, technique and form


Scale: If you need to scale down from an actual rope climb:

 - Practice laying flat on your back and pulling yourself to a standing position with just your arms
 - and towel pull-ups; take a towel, throw it over the bar and do pull-ups by alternating the length of the towel from right to left and back again.
 - and 30s dueling ropes

 Rest as needed, but get the work in. This is a perishable skill from a musculature perspective. If you do not practice, you will lose it.

INTENSITY:
For Time:
Row 500m
Bear Crawl 50'
50 Ball Slams (20/12)
400m Backwards Run
40 Air Squats
40 Sit-Ups
30 Double Unders
30 Thrusters (75/45)
30 Mountain Climbers (2 legs, 1 rep)

Scale: Cut all reps in half, maintain same distances on row and run.



RESET:
Test: Max 1 Rep Broad Jump (again)

Internal and External Hip Rotation Mobility - how close can you get to the movements in this video???

Turkey Day Traveling Workouts - Tuesday

Are you among the millions of Americans who will be traveling this holiday weekend?

If so, be sure to take your suspension trainer with you! Follow SVG FIT for daily Turkey Dinner-busting workouts you can do with little or no equipment!!

As many of you know, I have been doing a  lot of suspension training since I deployed to Afghanistan last year. I love it! Most of the exercises are simple and all of them are scale-able. It is hard to fit them into the typical CrossFit WOD, but I have posted a lot of my "Reset" work using suspension trainers.


Want something to tryout today??

Tuesday's Suspension WOD:  3 Rounds For Reps:  Suspended Push-Ups http://youtu.be/b4fUS7yITAw  Suspended Mountain Climbers http://youtu.be/59Wg0NvSXVI  Suspended Lat Pull-Downs http://youtu.be/CLpZZM6S6YA  Suspended Pike http://youtu.be/lVKcWaZtwrA  Rest 90 Seconds Inst: Complete as many exercises as you can of each listed. When you cannot continue the exercise IMMEDIATELY move on to the next exercise in the series. Count the TOTAL REPS from each exercise across the three rounds as your score.

I get mine here - http://www.woss.com/woss-gear-trainer/ - They are just about as inexpensive as you can get. It's actually hard to make it yourself much cheaper!

If you get one, be sure to tell them Matt at SVG FIT sent you!

If you don't have a suspension trainer for this week, MAKE ONE! Here's how


I DO NOT recommend using this forever. I strongly encourage you to buy a professionally built one. This will get you through if you do not have one right now, but when you get the chance, spend the $25 and buy one from Steve over at Woss Enterprises.

25 MAY 2012 - SVG FIT Chipper

HEAVY: Full Clean Between each set, perform: 3 Burpees 4 Strict Pull-Ups INTENSITY: For Time: 50m Sprint 25 Push-Ups 50 Air Squats 50m Sprint 25 KB Swing (1.5p/1p) 50 Sit-Ups 50m Sprint 25 Burpees 50 Mountain Climbers (1 leg, 1 rep) RESET: 50' Handstand Walk Option: Practice handstand or handstand walk for 5 minutes 10 Samson Stretch with 10 second hold each (1 leg, 1 rep) 10 Iron Cross lower back stretch with 5 second hold each (1 leg, 1 rep)

CrossFit Wichita, owned by Belen and Deb Puga, is the only officially affiliated and licensed CrossFit facility in Wichita. If you are looking for an excellent community with an honest coaching staff, you can't beat the fitness family at CrossFit Wichita. For more information, I encourage you to give them a call Deb to schedule a free appointment at 316-390-4149 or visit http://wichitaoldtownfitness.com  Tell them SVG FIT sent you!