Tabata This Fitness Workout #130

Day: 10/112

INTENSITY:
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

RESET:
Max Bar Dead-hang
60s Sit-Squat and Hold
Max Parallette L-Sit
60s Plow Pose
Max Double Unders (UB)

Tabata This Fitness Workout #50

Day 71/112

INTENSITY:
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.

Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the least number of reps for any of the eight intervals.


RESET:
Max Bar Dead-hang*
60s Squat Bridge
Max Parallette L-Sit
60s Plow Pose

*Hang from the pull-up bar, full arm extension, for as long as possible

Squat Swings and Dips Fitness Workout #41

Day 58/112

INTENSITY:
AMRAP, 12 Minutes of:
24 Air Squats
12 KB Swings (1.5p / 1p)
6 Ring Dips

RESET:
2 Rounds, 10 Reps of:
Ring Row
GHD Sit-Ups
Walking Lunge

The CrossFit Clean - what are the standards?

A question was raised by some trainer friends of mine about what CrossFit considers "the standard" for the Clean. Away from the CrossFit world, I think most people agree a solid rack, with the arms parallel to the deck are generally required for a strong, complete Clean position.

In fact (as Ryan Kittrell, Level 1 CF Trainer was kind enough to Google up): "The power clean is best thought of as a jump with the bar in the hands, followed immediately by an upward forward slam of the elbows to rack it on the shoulders." ---Rippetoe

The 2012 Games recently displayed the standard as basically having the elbow in front of the bar. In this video, I explain my thoughts on the CrossFit Clean and a few differences between the actual "Rippetoe" definition and the standard at CrossFit.

Elbows are good - but the head is NOT neutral. Judging by this stance,
he appears to be a little far forward  and above that 90-degree sweet spot

Virtually NO rack at all. What's worse is this gal is posing
for a model-type picture, presumably demonstrating the Clean

I think this may have been at CrossFit regionals or maybe even
the CrossFit Games. This, in my opinion is NO REP. The elbows
are down and the knees are WAY forward. Poor form if nothing else

Just. Freaking. Awesome.

A progression picture. The top is AFTER, the bottom
the BEFORE picture.

14 OCT 2012 - Sunday Funday! Dumbbell Work

If you feel like this after a workout - you're doing it right!

INTENSITY:
Without putting the dumbbell down perform

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Single-Dumbbell Deadlift
Single-Dumbbell Hang Power Clean
Single-Dumbbell (Back) Squat
Single-Dumbbell Press
Rest no more than 60s between rounds

RESET:
Work on what hurts or what is sore - 10 minutes active stretches or joint work

09 AUG 2012 - CrossFit Total! Gut check time!

Rest day for the HEAVY portion. Let's do a STRENGTH CHECK! CrossFit Total time! Remember to register any new PRs!

INTENSITY:
CrossFit Total
(Mark Rippetoe explains the CFT or PDF)

In THREE ATTEMPTS on each of the following lifts, find your One Rep Max:

Deadlift
Backsquat
Press

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

RESET:
30 Wall Balls
30 GHD Sit-Ups
30 Overhead Walking Lunge steps (45/25)

27 JUL 2012 - Tabata This!

INTENSITY:

“Tabata This“
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.


RESET:
2 Rounds of:
10 Landmine Lunge + Press (45/25) - alternating legs
20 Double Unders

Band work - get those muscles loosened up!

We have completed the interview with Alan Joyner of CrossFit Believe! Be sure to check out the article for info on Alan and how CrossFit has changed his life! Look for it posted on Saturday!

19 JUN 2012 - "Barbara"

HEAVY:
Rest Day

INTENSITY:

"Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Post total time, including rest to comments.


RESET:
100 Double Unders