Exercise Demos:

Flutter Kick

V-Ups

5 rounds for time

10 push ups
30 seconds flutter kicks
20 air squats
10 V-ups

Let me know how long this takes to do 5 rounds and how hard it is on a scale of 1 to 10 (1 being extremely easy, 10 being extremely hard)

Getting Started

Here we go!

We are going to do four basic exercises for 2 minutes each. The goal is to see how many reps you can get within the 2 minutes.  Post your scores in the comments section. We will use this as a benchmark. In a few weeks we'll come back to it and do it again to check progress.

• 2 minutes "max rep" air squats (Just like I showed you in PV - squat low so that the crease of your hip goes below your knees. Don't let your knees come in front of your feet.)
  
• rest 2 minutes
• 2 minutes max rep push ups (Only drop to your knees if you are unable to do a single military push up. Otherwise, do military push ups. Don't do half and half. Chest goes to floor, push up until your elbows are locked out at the top position.  Linda, do knee push ups, military style will not be good for your toes. Erin do military style the whole time.)
•  rest 2 minutes
• 2 minutes "max rep" sit ups (Lay flat on the floor, bend you knees, feet flat. With each sit up make sure your shoulder blades touch the floor and your hands touch your feet when you come up.)
• rest 2 minutes
• 2 minutes "max rep" chair dips :

• Sit on the edge of the chair with your feet together.
• Place your hands on the seat on either side of your thighs and keep your feet flat on the floor.
• Bend your elbows 90 degrees and lower yourself toward the floor.
• Straighten your arms, raising your body back to the start position.

If you have to stop and rest within the two minutes that is okay. You don't have to do this "unbroken". Just do as many as you can within two minutes. Post your scores for each exercise in the comments section. I will post a new workout as soon as you post your results. If you finish and think "that was easy" you didn't push yourself hard enough! These workouts are very simple, what makes them challenging and effective is your level of intensity.

Good luck! There are links to some demo videos on the side of the blog. (not of me and David... sorry Erin, not yet). Some of the music on them is really annoying. Sorry.

Congratulations Dubbs! Dubbs finished his Half Ironman on Sunday which turned out to be about 7 and a half hours of continuous exercise. CRAZY!! He swam like a champ, battled 25 mph winds on the bike, and finished with a grueling half marathon. I'm very proud! We are taking a couple days off but the WOD's keep coming. Here is a good one from earlier this week:




Robbie AMRAP of:

• 10 sumo deadlift high pull with (m) 75 lbs (f) 45 lbs
• 10 muscle ups or 20 pull ups
• 10 ring push ups or 20 push ups

If you want to challenge yourself even more you can try incline push ups. Put your feet on a chair instead of the floor. This will increase your range of motion making the push up more difficult because your body has to travel further. Make sure your chest touches the floor no matter why style of push up you choose. No half push ups!

What do you think "AMRAP" means? Think about it. I'll give you a clue: it describes quantity. Okay, now I'll give you the answer: As Many Rounds (or Reps in some WOD's) As Possible. Study up on your CrossFit vocab if you want to be a true CrossFitter!

WOD

It's race weekend for Dubbs and I! It's really Dubb's day as he will embark upon one of the most grueling endurance adventures of all... the Half Ironman. Little Dubbs's body will cover a total of 70.3 miles: 1.2 mile swim in the Thompson Memorial Park Pond, a 56 mile bike through South Miami, and a 13.1 mile run through the Miami Metro Zoo. I am doing half that thanks to Juan Mendoza and the fact that he had his head up his ass while driving through Markhem Park just a few weeks ago. We have been tapering this week... hopefully you have been WOD'ing. Here's the latest from SFCF....

WOD 5 rounds

• 2 minutes rowing
• 1 minute rest
• 2 minutes max rep Front Squats. Men: 95lbs Women: 75 lbs
• 1 minute rest

Aw Snatch!

WOD

10 minutes - max rep Snatch
10 minutes rest
10 minutes - max rep Snatch

RX Men - 85lbs
RX Women - 55lbs

Add up your total reps for your score.

Nat, here's a video of your girl Sage demonstrating the Snatch.
http://media.crossfit.com/cf-video/cfj-nov-05/snatch.mov

Here is a link to a video of Coach Burgner breaking the movement down and going into a lot of detail. It's long but very helpful. If you want to master the Snatch the drills in this video will get you there. Watch, practice, watch, practice, watch, practice...
http://library.crossfit.com/premium/video/CrossFitJournal_BurgPatSnatch1.mov?e=1257432695&h=72bac059635ef1af2bd9c8be5507c11f

Burpees

Yes, just Burpees. Everyone's favorite! Right? Here's a brief history of the Burpee from Wikipedia, just for fun:

The exercise may have been originated by a man named Lieutenant Thomas Burpee (1757-1839). He was an officer in the New Hampshire Militia during the American Revolutionary War and was described as “having the innate Burpee fondness for martial exercises”. Lt. Burpee may have used the combination of pushups and squat thrusts as a means of drilling, conditioning, and disciplining the troops under his command. In addition, the exercise may have also been used by the troops as a way to stay warm during the winters in wartime New England.

Thanks A LOT Lt. Burpee. Actually we can thank him, burpees are arguably the best exercise to improve muscular strength, endurance, power, bone density and overall definition. And they require very little space and zero equipment - no excuses! So knock out 125 today as fast as you can and you will be a better person for it. Promise.

WOD
125 Burpees for time

Times from SFCF:
Female:
1. 18:22
2. 16:37
3. 17:29

Males:
1. 15:55
2. 18:20
3. 18:26

Push Pull!

I love this kind of WOD. It is extremely challenging in both strength and endurance. This WOD involves the Rower so if you don't have one try to figure out an exercise that simulates rowing in some way. The primary movement of rowing is pulling but you also use your legs. Sumo Deadlift High Pull is what the Crossfit site recommends as a sub. You will have to determine your own weight - you'll be doing this exercise for 3 minutes at a time so it should be heavy enough to be challenging but light enough that you can keep your heart rate up for 3 minutes. Another Crossfitter recommends doing light weight, hi rep cleans with a full squat to better replicate the "i just got off a c2" feeling. It's up to you.

WOD
Keep the clock running.
5 rounds of:
3 minutes on the rower (or substitute sumo deadlift hight pull or cleans w/full squat)
3 minutes of Push Press (or Push Jerk, whatever you need to do to get the weight overhead)
Women: 75lb, Men: 95lbs

In total this is a 30 minute workout. I got 102 Push Jerks and over 3300 on the rower. Can't remember exactly.