Kettlebells Provide a Great Weight Lifting Workout

3/10/10

AMRAP 5 minutes

4 Deadlift, #135/#225

8 Burpees

12 KB Swings, #53/#35

Rest 1:30

Kettlebells Provide a Great Weight Lifting Workout

By Elizabeth Quinn, About.com Guide

Kettlebell Swing

Example

The Pull Up Exercise: How to Use a Chin Up Bar

3/9/10

Strength

Weighted Push-ups

5-5-3-3-3-1-1-1-1

Weighted Sit-ups

5-5-3-3-3-1-1-1-1

Metcon

“Death by 10 meters”

Complete 1x 10m sprint on the minute of every minute matching the minute. (Example 1st minute: 1 x 10m, 2nd minute: 2 x 10m, 3rd minute: 3 x 10m, etc) Continue until you can’t meet each minute on the minute. Must slap the ground with each 10m completed.

The Pull Up Exercise: How to Use a Chin Up Bar

By Elizabeth Quinn, About.com Guide

Sweat Storm

3/8/10

Complete 3 rounds

1 minute WallBalls

1 minute Power Snatch, #96/#65

1 minute Box jumps

1 minute row

1 minute rest

*total repetitions = your score

The Fish Go CrossFit
by Paul Fournier
Florida Marlins strength and conditioning coach Paul Fournier
brings CrossFit to Major League Baseball players.

Sweat Storm
By Eric Velazquez
A growing fitness sensation, CrossFit—the system that takes functional training to the extreme—isn't for the weak. Follow along as an MF staffer plunges into the fray


 

Rest Day

3/7/10

Rest Day or Make Up

If you missed a day this week make it up today.  Enjoy your Sunday!

Quality of Life, Not Leisure

by Lt. Jason Fernandez

IMG01590-20100305-1931.jpg

Sent from my Verizon Wireless BlackBerry

What's a Chipper?

3/6/10

TEAM WOD!

in teams of 2 complete:

800m run
80 Deadlifts #80/60
30 burpees
80 Kettlebell Swings #40/25
20 burpees
80 squat hops
10 Burpees
*except on the run, only 1 person can work at a time (the other gets to rest)

Today the group will be introduced to a "Chipper" workout. A chipper is a string of different exercises done one after, once through for time. It is named Chipper because, afterwards you feel like you have been through a wood chipper.

3/4/10 (5K) Results:

Great job everyone on their runs yesterday! For some that was your first time running 2 miles or more. As many of you know we do not run much past 400m on a regular basis, so it was definitely a day out of everyone's comfort zone. We are very proud of everyone!
Sent from my Verizon Wireless BlackBerry