Thursday, December 31st
Posted in General on December 31st, 2009Wall Ball
SDHP
Box Jump
Push Press
Burpee
Perform each exercise for 4 intervals of 30 seconds work and 30 seconds rest, then move to the next exercise
Crossfit Alliance
Greenville, SC
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Wednesday, December 30th
Posted in General on December 30th, 2009Workout of the Day
15 Kettlebells
10 Pushups
5 Pullups
AMRAP
15 Minutes
Tuesday, December 29th
Posted in General on December 29th, 2009Check out today’s health section in the Greenville News. There is an article about the Bod Pod in that section. It is a pretty good article describing the Bod Pod and how some people are using it to track results. It is similar to what we are doing in that the Bod Pod provides a tool to scientifically measure results in terms of changes in body composition over time. Our next Bod Pod testing will be held on Saturday, January 23rd.
Workout of the Day
warmup
Walking lunge and press 50 feet
Situps 20
10 rounds for time
Monday, December 28th
Posted in General on December 28th, 2009Warmup
20 Wall Balls
15 Pushups
10 Pullups
AMRAP 15 Minutes
December 16th
Posted in General on December 16th, 2009Wall Ball 20#
SDHP 75#
Box Jump 24″
Push Press 75#
Row for Calories
Perform each exercise for as many reps as possible in one minute then, rest 30 seconds before moving to the next exercise. This is a brief workout which should be done at maximum intensity.
December 15th
Posted in General on December 15th, 2009Not Every Day
Tuesday, December 15, 2009 | Posted by Becca
Not every day can be a good day. Some days are just really bad days. Nothing goes right. You can’t lift the weight you’re supposed to lift. You’ve never run slower. Your foot hurts. You kick the chalk bucket over and your hand rips on the second pull up anyway. CrossFit is impossible and you’re pretty sure you’re a hopeless weakling.
It would be a lie for any of us to say we don’t have those days. Almost five years into this journey, I definitely have days where I find myself presented with a particular exercise thinking, “I’m awful at this and I’m not ever getting any better.” But, really, THAT is the lie. We are getting better. We are getting stronger. Even on our worst days, we are putting in the work that will pay off in the end.
What determines your success is not whether or not you have bad days, it is how you react to that bad day. Do you go home and never come back? Do you declare the whole affair a failure? Or do you get up the next day, put your socks and shoes on and go to the gym once again. You show up and show up and show up until there is no alternative except to BE a success.
The previous was posted by Becca Borawski on the Crossfit LA website. I thought it was well worth posting here.
Warmup (mat work)
Workout
Squats for 20 seconds, rest 10 seconds, pushups for 20 seconds rest 10 seconds
Repeat for 4 minutes
Pullups 20 seconds, rest 10 seconds, situps for 20 seconds rest 10 seconds
Repeat for 4 minutes
Burpees 20 seconds, rest 10 seconds, repeat for 2 minutes
December 14th
Posted in General on December 14th, 2009We have our Fitness Challenge on Saturday the 19th so this week will be a slight back off in training in order to be fresh for Saturday.
15 Squats
10 Pushups
5 Pullups
AMRAP
10 Minutes
Then, 100 Situps
Friday, December 11th
Posted in General on December 11th, 2009Bench Press
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 80%
1×1 @ 85%
1×1 @ 90%
5 Press
5 Push Press
5 Push Jerk
10 Pushups
5 Pullups
For Time
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You are currently browsing the Crossfit Alliance weblog archives for December, 2009.
