12/27/08 Workout

Saturday Dec. 27, 2008
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

This is www.crossfit.com workout of the day (WOD).

Used two 45# Dumbbells and did 4 2/3 rounds in the park. Great workout! Thanks CrossFit.

SOLIDFITNESS NATION'S HOLIDAY REPLACMENTS FOR JUNK FOOD

SOLIDFITNESS NATION'S REAL FOOD CHOICES:

• SOFT DRINKS -------------------------DRINK EIGHT GLASSES OF WATER PER DAY


• COFFEE ---------------------------------HOT TEA, GREEN TEA


• BEVERAGE ALCOHOL ------------SPARKLING WATER WITH LIME, OVER ICE. BLEND FRUITS, JUICE AND ICE FOR A COOL DRINK.
  
• PIZZA, LASAGNA, PASTA DISHES--- BEEF, LAMB, SALMON, TUNA,TURKEY,FREE RANGE CHICKEN.
  
• CHIPS ------------------------------------POPCORN, TRAIL MIX, ROASTED NUTS, RAW VEGGIES.
  
• COOKIES, CANDIES -------------DRIED FRUIT, WHOLE GRAIN MUFFINS, APPLES, PEACHES
  
• BREAD, DOUGHNUTS --------------WHOLE GRAIN MUFFINS, EZEKIEL BREAD (ask for it at your health food store).
  
• SUGAR -----------------------------------HONEY, MOLL ASSES (WHEN NECESSARY)
  
• ICE CREAM AND DESSERTS--------------YOGURT OR COTTAGE CHEESE WITH DICED PINEAPPLE OR MANDRIAN ORANGES. SERVE FRUITS AND NUTS WITH DICED CHEESE

ENJOY YOUR HOLIDAYS WITHOUT RUINING YOUR NUTRITIONAL BALANCE.

BE STRONG AND COURAGEOUS!!

Today's Workout Tw4, again

Tw4
3 Pull-ups
6 Perfect Pushups
9 Free Squats
Do as many as you can in 5 Minutes, rest one minute.
Repeat for total of 3 rounds.
Rest three minutes and do…
Grab ‘n Go Heavy, 5 – 5 – 5 Squats with 50# Dumbbells
50#ers don't work for you? Grab what will keep you challenged,
i.e., Loaded Barbell, Sandbag, Medicine Ball, etc.

Tw - Check out CrossFit's Workout of the Day, WOD

This is the CrossFit Workout of the day. You can get further info from their site,
http://www.crossfit.com/
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

One great workout...Thanks CrossFit

Thanksgiving Warmup/Tw

Thanksgiving Warm-up/Today's Workout

Warm-up:
PUSHUPS
PULLUPS
SITUPS
JUMPING TOE TOUCHES
SQUATS
LUNGES, R/L=1 rep
Rounds of 5-10-15,

Then: Grab 'n Go Heavy....
10 One arm Dumbbell Loaded Lunges, 1R/1L=1 rep
5 One arm Dumbbell Hang Cleans, each arm
5 One arm Dumbbell Pushpresses, each arm
3 Rounds

That'll be 90 reps.
Short, Sweet, you're outta here.
BE YE THANKFUL..

The CrossFit WarmUp Adapted Version -

Adapted crossfit warmup
The "official" http://www.crossfit.com/ Warm-up is in the April 2003 CrossFit Journal. 3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note: For a workout that's dip or pull-up-centric, you might want to do something else in the warm-up.

SFN’s version of CFWU
3 rounds of 5-15 reps of:
SFN Pull-ups or Adaptive Pull-ups
SFN Reverse Dips OR PUSHUPS
SFN SPRINTERS OR LUNGES, 1R/1L= 1rep
SFN SQUATS
SIT-UPS
BACK EXTENSIONS aka, good mornings. Or sub jumping toe touch - Hallelujahs

ITERMEDIATE: Do rounds of - 5reps – 10reps – 15reps.

On "bad-daze" a good warmup is all you got..........

Today's Workout Tw6

Tw6 - 4 rounds:
10 SolidFitness Nation Hanging Crunches

10 SolidFitness Nation Push-ups
10 SolidFitness Nation Reverse Dips

10 SolidFitness Nation Sprinters, 1R/1L equals 1 rep

10 SolidFitness Nation Pullups

1 SolidFitness Nation Wrist Wroller

Today's Workout Tw5

Tw5 - For Time Perform Seven (7) Rounds:
10 SolidFitness Nation Burpees
25 ft. Out/Back- THE HAMMER LUNGE. Carry 25#Dumbbell in the extended right arm going out. Carry in the extended left arm on the return.
Adapted from Coach Rut 081003
http://coachrut.blogspot.com/

Today's Workout Tw4

Tw4
3 SolidFitness Nation Pull-ups
6 SolidFitness Nations Pushups
9 Free Squats
Do as many as you can in 5 Minutes, rest one minute.
Repeat for total of 3 rounds.
Rest three minutes and do…
Grab ‘n Go, 5 – 5 – 5 Squats with 50# Dumbbells
If 50#ers are are not right for you, grab what will keep you challenged, i.e., Loaded Barbell, Sandbag, Medicine Ball, etc.

Today's Workout Tw3

“A school without football is in danger of deteriorating into a medieval study hall.”
Vince Lombardi

Tw3
Three rounds for time of:
15 reps 135 Barbell Deadlifts, (sandbag/55#dumbbells)
15 SolidFitness Nation Push-ups
15 SolidFitness Nation Pull-ups, (5, 5, 5, or adaptive SFN Pullups)
15 reps 75 Barbell pound Thrusters, (25#DBs or Sandbag)

Scale weights as necessary, use dumbbells, sandbag, med. Ball or barbell to stay challenged.

Be Strong and Courageous !!

Today's Workout, Tw2

SOLIDFITNESS NATION Tw2

10 SOLIDFITNESS NATION HANGING CRUNCHES
10 SOLIDFITNESS NATION PUSH UPS
10 SOLIDFITNESS NATION REVERSE DIPS or RING DIPS
10 SOLIDFITNESS NATION PULLUPS
10 SOLIDFITNESS NATION SPRINTERS EXERCISES, 1R/1L=1 rep

4 ROUNDS OF THE ABOVE, FOR TIME. THAT'S 200 REPS.

Shoot me an email if you have any questions, dougsmith02@aol.com

Be Strong and Courageous !!

Today's Workout Tw1

Tw1

3 rounds, for time:

20 SolidFitness Nation Sprinters Exercises, 1R/1L=1rep, (Mountain Climbers)

Note: If you are outdoors substitute Walking Lunges, 20R/20L.

25 SolidFitness Nation Push-Ups

12 SolidFitness Nation Pull-Ups.

If you can't do 12, break them up into doable sets.

You can do this!!