We are essentially repeating last Wednesday's workout here. Why??? Because we never do that and we're supposed to be constantly varying the program right!!! So we must do what we don't do! The rep count on the condtioning has decreased, so you can push a bit harder and if you feel good, try to knock out a few more reps on your last set of back squats than you did last week. Cool? Of course...
2 rounds of
200 m row
10 hip extensions
10 deck squats
10 step ups
30 sec V-up
30 sec table
30 sec straddle up
Same weight as last week, but try to knock out a few more reps on that last set.
3 rounds of
15 box jumps
15 wall balls
15 cal row
15 ring rows or pull-ups
10 cossack squats
30 sec lat/upper back mobility.
10 reps each leg kick to handstand against wall. - Instructional Video.
Rest for 3 Minutes
As many rounds as possible in 10 minutes of:
10 Push ups
15 Kettlebell swings
Shoulder press 5-5-5
Every minute on the minute for 15 minutes
Choose your own number of reps and weight to be used. This could either challenge your oxygen carrying capacity or your strength and muscle stamina. Choose strict or kipping pull-ups depending on your desired stimulus. The choice is yours...
Yo!!! How many of us would be interested in doing a Spartan Race at the end of January down in Temecula??? On my way home from SLO this weekend, I was listening to a podcast with the character who started the whole thing, and I got inspired to get a crew of us together to try it out!!! You can either do it individually or form a team of at least four and crush it that way!!! Hard work at the gym and weekend training events to prepare anyone??? Check out this link to the website for more information!!!
October 17th from 8:00 am to 2:00 pm CrossFit Ridgecrest will be hosting their annual Barbells for Boobs fundraiser!!! If you are ready to sign up, just click here to be taken to the registation page...
"Old school crossfit.com workout"
Row 5 minutes, record meters
Row 5 intervals of 1 minute on/1 minute off, record total meters
Row 10 intervals of 30 seconds on/30 seconds off, record total meters
Row 20 intervals 15 seconds on/15 seconds off, record total meters
1. Rest 5 minutes between intervals
2. Go all out.
3. Compare results of each effort
4. The rower will not allow you to set the monitor for 15 seconds. Set it for 30 on/30 off and do 10 rounds rather than 20 and then check your total meters at the end.