Tuesday

Warm up: Shadow boxing - three 2 minute rounds, 30 seconds rest between rounds,
add kicks and knee strikes in 3rd round.


5 rounds of

Row 500 meters or run 400 meters (See Comments for tips.)
Handstand hold - 1 minute total

Break handstand hold in smaller sets if necessary. If you come down after 20 seconds, kick up and continue your count as many times as it takes for you to get to 60 seconds(overall workout timer keeps running). Soon you will hold it for the full minute in one attempt. This will improve your overall time considerably.

Post time to Comments

Monday

21-15-9 reps of

185lb deadlift
Elevated pushup (feet up on waist-height platform)

SCALE UP

225lb deadlift
Handstand pushup

SCALE DOWN

135lb deadlift
pushup

Perform 21 reps of each movement, then 15 reps of each, followed by 9 of each, FOR TIME.

Post time and comments!

Sunday

Rest Day

Here are a few links to get started with CrossFit and to get in the best shape of your life.

CrossFit Journal Article What is Fitness?
http://www.crossfit.com/cf-download/CFJ-trial.pdf

CrossFit "Start Here"
http://www.crossfit.com/cf-info/start-how.html

Here's what Men's Journal has to say
http://mensjournal.com/healthFitness/0602/workout_20minutes.html

Have a great weekend!!

Saturday

Ten Fifties

50 of each exercise, for time.

Squat
Stepping lunge (50 each leg)
Push Press - 65 lb
Pullup (Kipping or Jumping w/full negative)

Bag work (5o each left side/50 each right side)

Jab & reverse punch
Front leg roundhouse kick
Double front kick

Post time and comments

Friday

Tabata something else

20 seconds work followed by 10 seconds rest of each of the following exercises, 8 rounds of each before moving to the next.

Squats
Pushups
Dips
Situps

Score is the total of the least number of reps of each exercise.

Post score and questions.

Harder than it looks!

CrossFit Warmup x 3

3 rounds for time

25 Pushup
25 Overhead Squat - 10lb Bar
25 KB/DB Swing - 25lb
25 Box Jump - 18"
100 Meter sprint


SCALE UP

Pushups on rings
OHS - 45lb OLY Bar
KB/DB - 35lb
Box Jump - 24"
100 Meter sprint


SCALE DOWN

Pushups on rings above feet, straight body-NO knees
OHS - PVC
KB/DB - 15lb
Box Jump - 12"
100 Meter sprint