Crossfit Alliance

You are currently browsing the Crossfit Alliance weblog archives for May, 2010.

• Pages

  • Crossfit for U (Beginner Crossfit)
  • HOW FIT ARE YOU?
  • Testimonials
  • Who Is Crossfit For?
  • About
  • Trainers
  • Location
  • Class Descriptions
  • Class Schedule
  • Contact
  • 
    
    
    • Foundations
    • What Is Crossfit?
    • What Is Fitness?
    • Exercises & Demos
    • Nutrition
  • FREE REPORT!

Friday, May 26th

Posted in General on May 28th, 2010

Workout of the Day

Bench press

Work up to a one rep max on bench press

Then,

max reps with 80% of one rep max on Bench

max reps on pullups

3 Rounds

Ab Work


Comments Off

Thursday, May 27th

Posted in General on May 27th, 2010

Workout of the Day

5k run


Comments Off

Wednesday, May 26th

Posted in General on May 26th, 2010

We have our prelimary 5k run tomorrow for our next fitness challenge.  So, don’t forget to bring your running shoes.

 

Workout of the Day

Deadlift                                                  Shoulder Press

65% x 5                                                   65% x 5

75% x 5                                                   75% x 5

85% x 5 or more                                   85% x 5 or more

Then,

Bar from floor to overhead

As many reps as possible in 7 minutes.

men 95#

women 65#


Comments Off

Tuesday, May 25th

Posted in General on May 25th, 2010

Workout of the Day

Warmup 5 minutes jump rope

Pushups men (10 wide,10 close, 10 medium)

                  women (5 wide, 5 close, 5 medium)

pullups 5

toes to bar 5

knees to elbows 5

AMRAP 15 minutes

Then,

pushups and mountain climbers up to pyramiding up to 5 pushups with 10 mountain climbers between each set of pushups

plank 1 minute


Comments Off

Monday, May 24th

Posted in General on May 24th, 2010

Our next fitness challenge will be a 5k run.  The goal is to see how much you can improve your 5k time from this week until the middle of July when we will do a 5k downtown.  The preliminary run will be this Thursday with a makeup run on Saturday.

Workout of the Day

Box Squats

warmup

65% x 5

75% x 5

85% x 5 or more

Then,

Box jumps ( Tabata) 4 minutes

One leg squats (5 reps alternating legs) 4 minutes

Situps ( Tabata) 4 minutes

Record Reps


Comments Off

Thursday, May 20th

Posted in General on May 20th, 2010

Workout of the Day

Hill Sprint

100 Jump Ropes

25 Mountain Climbers

5 Rounds for Time


Comments Off

Wednesday, May 19th

Posted in General on May 19th, 2010

Workout of the Day

Deadlift                                                  Shoulder Press

40% x 5                                                      40% x5

50% x 5                                                      50% x 5

60% x 5                                                      60% x 5

Then,

KB or DB Clean and Press( 5 reps each arm) x 3 alternated with Pullups

Perform 3 Rounds of C & P between each set of 21, 15, 9, 6, 3 pullups.

20 minute max time


Comments Off

Tuesday, May 18th

Posted in General on May 18th, 2010

Workout of the Day

Sledge Hammer Swings

Med Ball Cleans

Jump Rope

Sled Drag

Farmers Walk

Perform each exercise for one minute.  (3 Rounds)


Comments Off

« Previous Entries
Next Page »

• You are currently browsing the Crossfit Alliance weblog archives for May, 2010.