Endurance Athletes: Enter Here (if you dare)
Wednesday, January 07, 2009
Yes, we've worked with a lot of endurance athletes, and yes, they have incredible stamina and endurance. but in general, they have a lot missing from their training in terms of general physical conditioning. Eli is one of our new members (Hey Eli, nice calves!) As you might be able to tell (note his cleanly shaven legs and Ironman socks), he has a background in triathlon... but as you can also see from the picture, he's bringing his all to the game in CrossFit. Great to have you with us, Eli!
Today's Workout
50-40-30-20-10 rep rounds for time of:
Double Unders
Burpees
100 DAY BURPEE CHALLENGE
Day 90
Burpees done to date: 4,095
Burpees remaining: 955
No, Not ANOTHER one!
Tuesday, January 06, 2009
OK... for those of you still in the burpee challenge (Who is? I'd love to hear from you in comments), we've got 12 days left, including today... and only about 1,100 more to go. If you're still with me, you've come too far and endured too much to quit now. Personally, I can't wait until January 17th and we're finished with Burpees... but this challenge has left an indelible mark on me in a good way. For me, it has been the living, breathing embodiment of the power of consistency. It has showed me how difficult true consistency is, and also how effective it is at helping me accomplish something. By chewing off a little piece day after day after day after day, the once insurmountable becomes doable.. One little step at a time. What have you learned from the challenge?
Eve, mid burpee.
Today's Workout
Deadlift 5-5-5-5
Front Squats 5-5-5-5
100 DAY BURPEE CHALLENGE
Day 89
Burpees done to date: 4,005
Burpees remaining: 1,045
Welcome Back
Monday, January 05, 2009
This is the week that it all begins. For many, today is the first work day of the year... and if you've taken time off, maybe it's your first day back in the gym in some time. Whatever the case, there's no day like today to get started again. Yes, it's going to hurt. Yes, there are easier ways to spend your time. But the longer you put it off, the harder it gets.
Lani, that barbell looks almost as big as you! You go girl!
Today's Workout
4 x 500m Row
- rest 2.5 - 5 min between efforts
- make each row a max effort
100 DAY BURPEE CHALLENGE
Day 88
Burpees done to date: 3,916
Burpees remaining: 1,134
Bring in the New Year
Friday, January 02, 2009
January - it's that time of year again... when new years resolutionaries are suddenly motivated to do whatever it takes to get in shape again. They'll join a gym, start a diet, work out for the first time in months (or years)... do whatever it takes to feel like they're doing something. There's nothing inherently wrong with making a New Year's resolution and getting started this way... the thing that most of these people forget (or never got in the first place) is that health and fitness is a way of life... something that takes a daily commitment over years and years... it's truly the marathon of life. So if you know someone like this, stand by them... and know that 30-60 days from now -they're going to need your support and encouragement.
If you are getting started on a diet, remember that dietary fat doesn't make you fat. Stay away from those carbs. Read Inuit-Paradox and post your thoughts to comments.
Naz & Jane at the top of the ropes.
Today's Workout
"Fight Gone Bad"
Complete as many reps as possible of each movement for one minute:
Row (for calories)
Wall Ball (men-20 lbs; women-14 lbs)
Sumo Deadlift High Pull (men-75 lbs; women-55 lbs)
Box Jumps
Push Press (men-75 lbs; women-55 lbs)
- at the end of 1 round (5 minutes), take a 1 minute rest. Repeat this for a total of three rounds.
100 DAY BURPEE CHALLENGE
Day 85
Burpees done to date: 3,655
Burpees remaining: 1,395
Holiday Day 9: HAPPY NEW YEAR!
Thursday, January 01, 2009
Dance, jump... whatever! Celebrate the New Year!
Today's Workout
"Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
**Note: If you don't have a pull up bar: 125 push ups, 125 sit ups, 125 squats
100 DAY BURPEE CHALLENGE
Day 84
Burpees done to date: 3,570
Burpees remaining: 1,480
Holiday Day 8
Wednesday, December 31, 2008
Now that's overhead - nice, Tana!
Today's Workout
5 rounds for time of:
40 walking lunges
20 burpees
100 DAY BURPEE CHALLENGE
Day 83
Burpees done to date: 3,486
Burpees remaining: 1,564
Holiday Day 7
Tuesday, December 30, 2008
Get some, Gary!
Today's Workout
For time:
400m run
100 bird pickers
400m run
80 plank ups
400m run
60 burpees
400m run
40 squats
100 DAY BURPEE CHALLENGE
Day 82
Burpees done to date: 3,403
Burpees remaining: 1,647
Holiday Day 6
Monday, December 29, 2008
Sierra's enjoying her squats!
If you get a chance, check THIS out - Slamball!
Today's Workout
50-40-30-20-10 rep rounds for time of:
Mountain climbers (2 count)
Sit ups
Good mornings
100 DAY BURPEE CHALLENGE
Day 81
Burpees done to date: 3,321
Burpees remaining: 1,729
Holiday Day 5
Sunday, December 28, 2008
Remember when...?
Today's Workout
"Nicole"
Complete as many rounds in 20 minutes of:
400m Run
Max set up pull-ups
- keep track of your total number of pull ups
**Note: if you don't have a pull-up bar, substitute push-ups for pull-ups
100 DAY BURPEE CHALLENGE
Day 80
Burpees done to date: 3,240
Burpees remaining: 1,810
Holiday Day 4
Saturday, December 27, 2008
Great gymnastic kip - thanks Leo for the demo!
Today's Workout
20-18-16-14-12-10-8-6-4-2 rep rounds for time of:
Bicycles (4 count)
Lateral bridges (left side)
Arch rocks
Lateral bridges (right side)
100 DAY BURPEE CHALLENGE
Day 79
Burpees done to date: 3,160
Burpees remaining: 1,890
|
eStore 
rss 2.0 feed
atom xml feed