Solid Fitness Nation

New Workout adapted from a CrossFit Football Workout

2009-06-12T04:16:00.000-07:00

Perform 3 Clean & Jerk’s on the minute for 10 minutes.
*Start the clock. At the top of every minute perform 3 C &J's.
*Use a maximal weight. 80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Post load and total rounds completed to comments

D Day Plus 65 Years. Never forget.

2009-06-06T11:37:00.000-07:00

Invasion of Normandy - From Wikipedia, the free encyclopedia

The Normandy Landings were the first operations of the Allied invasion of Normandy, also known as Operation Neptune and Operation Overlord, during World War II. The landings commenced on June 6, 1944 (D-Day), beginning at 6:30 British Double Summer Time (H-Hour). In planning, D-Day was the term used for the day of actual landing, which was dependent on final approval.The assault was conducted in two phases: an air assault landing of American, British and Canadian airborne troops shortly after midnight, and an amphibious landing of Allied infantry and armoured divisions on the coast of France commencing at 6:30. There were also subsidiary 'attacks' mounted under the codenames Operation Glimmer and Operation Taxable to distract the Kriegs-marine and the German army from the real landing areas.[3]The operation was the largest single-day amphibious invasion of all time, with 160,000[4] troops landing on June 6, 1944. 195,700[5] Allied naval and merchant navy personnel in over 5,000[4] ships were involved. The invasion required the transport of soldiers and materiel from the United Kingdom by troop-laden aircraft and ships, the assault landings, air support, naval interdiction of the English Channel and naval fire-support. The landings took place along a 50-mile (80 km) stretch of the Normandy coast divided into five sectors: Utah, Omaha, Gold, Juno and Sword.

Today's Workout, TW19:

DEADLIFT your Body Weight, 3 reps
Perfect Pushups, 15 reps

5 rounds of the above.

Memorial Day's Workout to Honor our Troops that gave their lives for our freedom.

2009-05-24T17:16:00.000-07:00

Adapted from Ellington Darden’s Metabolic Conditioning Routine - -

6 rounds for time
1. 10 Pushup Nation Push-ups
2. Sprint 100 yards
3. 8 Pushup Nation Burpees
4. Sprint 100 yards

Target time of about 12 minutes.

Be Strong and Courageous!!

May 2009

2009-05-08T16:48:00.000-07:00

The Standing Meltdown -

10 Squats
8 Hang Cleans
6 Push Presses

with (2) 30# Dumbbells

As many rounds as you can in 20 min.

Be Strong and Courageous!!

May 2009

2009-05-08T03:43:00.000-07:00

Your workout:
Adapted from CrossFit Football.

6 rounds for time:

3 Reps Push Presses or Jerks with 115 lbs
5 Pull Ups (Chest to Bar)
10 Push Ups

Give this a try and please comment.

JOIN ME FOR PERSONAL TRAINING. FUNCTIONAL STRENGTH AND FITNESS AT IN-2-FITNESS, 580 MALABAR RD., PALM BAY FL. TEL(321) 676-1002, DOUG SMITH, dougsmith02@aol.com, STRENGTH AND CONDITIONING TRAINER.

Be Strong and Courageous!!

April 2009

2009-04-01T20:20:00.000-07:00

Rugby is a sport that requires high intelligence, quick wit, and cultural grace.

Fran, WOD from CrossFit Football:
12-9-6
Thrusters 155 lbs

Pull Ups

JOIN ME FOR PERSONAL TRAINING. FUNCTIONAL STRENGTH AND FITNESS AT IN-2-FITNESS, 580 MALABAR RD., PALM BAY FL. TEL(321) 676-1002, DOUG SMITH, dougsmith02@aol.com, STRENGTH AND CONDITIONING TRAINER.

March 2009 - Multi Framed OLift Snatch

2009-03-09T16:17:00.000-07:00

Here's a Super Strength Gainer Workout.

Tw14 - 4 rounds:

10 SolidFitness Nation Push-ups

10 Hang Cleans ½ BW (use a Barbell or 2 DB’s)

10 Front Squats ½ BW

10 Push Presses ½ BW

1 Front/1 Back SolidFitness Nation Wrist Wroller

February 2009

2009-02-18T13:59:00.001-08:00

Doug at the Gators Strength and Conditioning Seminar with Florida Gators Strength Coach Mickey Marotti.

Today's Workout,

Warm-up, Rounds of 5-10-15:

PUSHUPS
PULLUPS
SITUPS

JUMPING TOE TOUCHES

SQUATS
LUNGES,

Then: Grab 'n Go Heavy (25% of your bodyweight)....

20One arm Dumbbell Loaded Lunges, 10 out RH/10 back LH
5 One arm Dumbbell Hang Cleans, each arm
5 One arm Dumbbell Push-presses, each arm

5 Rounds.

SolidFitnessNation Doorway Exercise Station Super Bowl Challange

2009-01-31T11:56:00.000-08:00

SolidFitnessNation Doorway Exercise Station is now on display at:

Play It Again Sports,
2605 W New Haven Avenue
Melbourne, FL 32904

Go by, give it a try, take one home for great workouts. SFN DXS allows you to do full dead hang Pullups or adaptive Pullups at an angle with your feet on the floor. 10 Pushups from the deck too hard, raise the bar to mid-thigh and pop ' em out, Great for everybody!
Shoot me an email if you have any questions, dougsmith02@aol.com.

During the Super Bowl try this:
During the first four commercials of each quarter do a round of the following:
5 SFN DXS Pull-ups
10 SFN DXS Pushups
15 Free Squats
That'll be 4 rounds per quarter. If your an old Rugger do a round during halftime.

Be Strong and Courageous!!

Today's Workout - Scaled CrossFit Workout

2009-01-26T06:00:00.000-08:00

Today's Workout "Barbie": (scaled from CrossFit WOD 090125)
Monday 090126
Five rounds, each for time of:
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Squats
Rest precisely three minutes between each round.

Checkout www.crossfit.com for great fitness information.

Today's Workout - Tw18

2009-01-13T07:44:00.000-08:00

SolidFitness Nation's Doorway Exercise Station. Email me, dougsmith02@aol.com, if you would like a price or details. Plenty in stock for shipping. Great for CrossFit Workouts.

Tw18 – Workout: (scaled from CrossFit WOD 090113)
Tuesday 090113
For time:
(2) 55#DBs Power clean 15 reps
30 Pushups
(2) 55#DBs Power clean 12 reps
24 Pushups
(2) 55#DBs Power clean 9 reps
18 Pushups
(2) 55# DB Power clean 6 reps
12 Pushups
(2) 55#DBs Power clean 3 reps
6 Pushups

Jan. 11, 2009 - Today's Workout

2009-01-10T16:42:00.000-08:00

English Rugby Prop vs Australia tacklers. Rugby requires speed, strength, endurance, and a great deal of courage.

Warm-up:
PUSHUPS
PULLUPS
SITUPS
JUMPING TOE TOUCHES
SQUATS
LUNGES,
Rounds of 5-10-15

Today's Workout - The Dumbbell Bear
THREE ROUNDS:
5 DB Deadlifts, 5 DB Hang Power Cleans, 5 DB Front Squats, 5 DB Push Press

Grab dumbbells that will keep you challenged and go!!
Try 25 to 45 lb DBs...

Be Strong and Courageous!

Jan. 02, 2009 - Today's Workout

2009-01-02T06:24:00.000-08:00

Warm-up:

PUSHUPS
PULLUPS
SITUPS
JUMPING TOE TOUCHES
SQUATS
LUNGES,

Rounds of 5-10-15

Today's Workout, from www.crossfit.com :
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed. Scale back with 95, or 105 pounds if necessary.

12/27/08 Workout

2008-12-28T06:15:00.000-08:00

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

2008-12-16T12:10:00.000-08:00

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

2008-12-02T05:28:00.000-08:00

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

2008-11-30T05:39:00.000-08:00

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

2008-11-23T06:05:00.000-08:00

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 -

2008-11-16T07:46:00.000-08:00

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

2008-11-05T17:10:00.000-08:00

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

2008-10-30T19:17:00.000-07:00

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

2008-10-26T06:34:00.000-07:00

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

2008-10-20T17:14:00.000-07:00

“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

2008-10-13T08:09:00.000-07:00

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

2008-10-10T16:02:00.000-07:00

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!!