Nature Coast Crossfit

January 22, 2008

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Workout Demo, CrossFit Los Angeles - video [wmv] [mov]

Legs Today

Walking Lunges: 3 x 10

Step Ups: 3 x 10

Squats/Deadlifts: 5 x 5

2-3 Sets of Leg Cranks

Shuttle Run (Ladder)

January 21, 2008

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

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The Slosh Pipe Part 1, CrossFit Charlotte - video [wmv] [mov]

January 18, 2008

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

January 17, 2008

Warm Up:

Dead Bugs

Pillars

2 Rounds of:

Overhead Squat (Just Bar) x 10

Push Ups x 10

For time:

Run 800 meters (1/2 mile) / Row 1000 meters

Pull Ups x 20 (Body Rows, Asst. Pull Ups, Real Pull Ups...No Lat

Pulldowns)

Dumbbell Swings x 15 (Guys 55#, Girls 35#)

Run 400 meters (1/4 mile) / Row 500 meters

Dips x 20 (Asst. Dips, Real Dips, Bench Dips)

Wall Ball x 30

Run 800 meters (1/2 mile) / Row 1000 meters

Dumbbell Shoulder Press x 20

Pull Ups x 30

Run 400 meters (1/4 mile) / Row 500 meters

Abs if you have time: 2 Rounds

Incline Sit-Ups x 20

Hanging Leg Raises x 20

V Ups x 20

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"Helen" by OPT - video [wmv] [mov]

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"Dumbbell Vertical Press" by Michael Rutherford - CrossFit Journal

January 16, 2008

Leg Day

Leg Press 3 x 4-6

Squat 2 x 4-6

Stiff Leg Deadlift 2 x 4-6

Leg Crank x 2

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Adrian Teaches the Kipping Pullup, Part 2 - video [wmv] [mov]

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Dumbbell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows/ or V Ups
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders or Tuck Jumps

Post time to comments.

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Full Extension

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Mike Burgener Teaches Pat the Snatch Part 2, CrossFit Journal Preview - video [wmv] [mov]

January 14, 2008

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 071130.

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CrossFit Level 2 Certification, CrossFit Santa Cruz

Kettlebell Basics Part 2, Jeff Martone - video [wmv] [mov]

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With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 071130.

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CrossFit Level 2 Certification, CrossFit Santa Cruz

Kettlebell Basics Part 2, Jeff Martone - video [wmv] [mov]

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January 11, 2008

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

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Adrian Teaches the Kipping Pullup, Part I - video [wmv] [mov]

January 10, 2008

Rest Day

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Mike Burgener Teaches Pat the Snatch Part 1, CrossFit Journal Preview - video [wmv] [mov]

A Weekend with Andy Hendel, CrossFit Charlotte Part 3 - video [wmv] [mov]

January 9, 2008

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Kettlebell Swing shown below can be substituted with a Dumbbell Swing, same form/technique.

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The Basic Swing, Jeff Martone - video [wmv] [mov]