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  1. Tiny cfhc CrossfitHillcrest
    30 May 2017 - Workout
    Length: 60 minutes
    Equipment: Dumbbells, Erg
    Workout:

    Warm-up: 2 rounds: 10 inchworms, 10 alternating sampson lunges, 1min/side pec stretch, 1 min side/calf stretch, 10 PVC pass throughs. The focus on the 1st part of class should be to open and stretch body from MURPH.

    Skill: (12 min) Skin the cat- If you got this down, 4×3.

    WOD:

    4 rounds for total reps of:

    :40s Row (calories) at 50-60% effort, rest :20s
    :40s Sit-ups, rest :20s
    :40s DB alternating snatches (50# / 35#), rest :20s

    Scale DB appropriately.

    Accessory: MANDATORY 10-15 minute group mobility/stretch.

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  2. Tiny profile Scipio
    Hatch 8-1 - Workout
    Body Parts: Quads
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    back sqt
    1*5 65%
    1*5 70%
    1*5 75%
    1*5 80%
    front sqt
    1*5 60%
    1*5 65%
    1*5 65%
    1*5 65%

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  3. Tiny cfhc CrossfitHillcrest
    Murph - Workout
    Body Parts: Full body
    Length: 60 minutes
    Equipment: Bodyweight
    Workout:

    HAPPY MEMORIAL DAY! TAKE A FEW MINUTES TODAY TO REMEMBER SOMEONE WHO GAVE THE ULTIMATE SACRIFICE TO THEIR FELLOW HUMANS, AND BE THANKFUL FOR THOSE WHO ARE STILL WILLING TO SACRIFICE FOR ALL OF US TODAY.

    THREE CLASSES TODAY: 630AM, NOON, AND 500PM. THIS WORKOUT IS APPROPRIATE FOR ALL CROSSFITTERS, AND WE’VE SCALED IT FOR BOOT CAMPERS.

    CrossFit WOD Class

    “Murph”

    For time:

    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

    CFHC to corner of Spruce & 6th Ave and back is 1.0 miles.

    Post memorial day
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  4. Tiny na sv29i 400x400 InvictusFitness
    Memorial Day - Workout
    Workout:

    ***Invictus will be open on Memorial Day for a holiday schedule – which is the same as our typical Saturday schedule.***


    In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .


    Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors

    For time:

    Run 800 Meters

    immediately followed by…


    Three rounds of:

    4 Muscle-Ups (or 8 Ring Dips)

    8 Strict Handstand Push-Ups (or L-Seated DB Presses)

    16 Kettlebell Swings (24/16 kg)


    immediately followed by…

    Run 800 Meters


    immediately followed by…

    Three rounds of:

    15 Pull-Ups

    30 Push-Ups

    45 Air Squats


    immediately followed by…

    Run 800 Meters

    ————————–

    “A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell


    The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.

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  5. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 26 - Workout
    Equipment: Barbell
    Workout:

    WEIGHTLIFTING PROGRAM: WEEK 6… % TODAY BASED ON WHAT YOU DID ON SATURDAY. HOWEVER, USE YOUR BODY TO TELL YOU TO GO UP OR DOWN…BASED ON FEEL. ANY QUESTIONS: MIKEBURGENER@MAC.COM OR TEXT ME AT: 760-5351835

    TECHNIQUE RULES!!! REMEMBER FUNDAMENTALS ARE THE WAY TO GET BETTER

    JUNK YARD DOG FIRST!!!! BURGENER WARM UP NEXT+SKILL TRANSFER EXERCISES!

    - muscle snatch from floor: 3 sets x 2 reps. keep bar close.
    - snatch high pulls+snatch: 3 sets x 2 reps….1+1 (1 muscle snatch+1 snatch)
    hang snatch: 3 from hang, normal speed. set 1 @60%, set 2@65%, set 3 at 70%, set 4 at 75%, set 5 80% ….deadlift bar to high hang….then down to hang….snatch 3 reps.
    - snatch pause pulls: pause at 2 sec at each position. 1″ from floor, 1″below knee, 1″ above knee, hang, down position, high hang position. retrace positions on the way down pausing 2 sec at each position. that is 1 set and 1 rep…..perform 4 sets.
    - sotts presses out of a front squat: 1 front squat+5 sotts presses x 5 sets.
    back extensions: parallel to ground. use weight and pause 2 sec at the top. 2 sets x 5 reps GO UP IN WEIGHT FROM LAST WEEK IF YOU CAN.
    - sit ups x 50 using a 5-10 lb db behind head.

    jyd
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  6. Tiny download CompTrain
    Adderall - Workout
    Length: 60 minutes
    Equipment: Barbell, Erg
    Workout:

    1. “Adderall”
    0-10 - 1M Run, Max CJ (135/95)
    10-13 - Rest
    13-20 - 800m Run, Max PSn(115/80)
    20-23 - Rest
    23-27 - 400m Run, Max Thr(95/65)

    2.  Stamina Training
    EMOMx10:  Odd - 5 strict HSPU, Even - Row 15/12 Cals

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  7. Tiny download CompTrain
    Regionals Events 3 & 4 - Workout
    Equipment: Jump rope, dumbbell, wallball, kettlebell, rope
    Workout:

    1. Regional Event 3
    For time:
    100-ft. dumbbell overhead walking lunge
    100 double-unders
    50 wall-ball shots
    15-ft. rope climb, 10 ascents
    50 wall-ball shots
    100 double-unders
    100-ft. dumbbell overhead walking lunge

    Men use an 80-lb. dumbbell and 30-lb. ball.
    Women use a 55-lb. dumbbell and 20-lb. ball.

    Time cap: 16 minutes

    2.  Regional Event 4
    For time:
    60-ft. handstand walk
    10 toes-to-bars
    10 double kettlebell deadlifts
    60-ft. handstand walk
    12 toes-to-bars
    12 double kettlebell deadlifts
    60-ft. handstand walk
    14 toes-to-bars
    14 double kettlebell deadlifts
    60-ft. handstand walk
    16 toes-to-bars
    16 double kettlebell deadlifts

    Men use two 150-lb. kettlebells
    Women use two 106-lb. kettlebells

    Time cap: 11 minutes

    2018 OPEN ATHLETES

    1. “Adderall”
    0-10 - 1M Run, Max CJ (135/95)
    10-13 - Rest
    13-20 - 800m Run, Max PSn(115/80)
    20-23 - Rest
    23-27 - 400m Run, Max Thr(95/65)

    2.  Stamina Training
    EMOMx10:  Odd - 5 strict HSPU, Even - Row 15/12 Cals

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  8. Tiny 1470628984470 A_e_s_t_h_e_t_i_x
    Tropical Paradise Smoothie - Meal
    Calories: 276 kcal
    Macronutrients:
    Protein: 18 g
    Fat: 9 g
    Carbs: 34 g
    Ingredients:

    1/2 cup coconut water
    1 scoop coconut Tone It Up Protein
    1/4 cup frozen mango
    1/2 frozen banana
    1/4 cup papaya
    1 Tbsp. macadamia nuts
    plus optional toppings!


    Recipe:

    STEP 1: Blend the smoothie ingredients until smooth.
    STEP 2: Optional toppings: Swirl coconut cream for a pretty design! You can also add 2-3 other toppings: 1 Tbsp. unsweetened coconut flakes, 2 tsp. chia seeds, your favorite fruit, 2 tsp. cacao nibs.

    Post tropical paradise papaya
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  9. Tiny us navy 110613 n kb052 101 NavyFitness
    PFT Run Workout #4 - Workout
    Body Parts: Legs, cardio
    Workout:

    Run 5:00/warm-up/stretch
    - Run for 30:00 total BUT
    - Run 1:00 sprint / followed by 1:00 slow jog for 30:00

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  10. Tiny download CompTrain
    Regionals Events 1 & 2 - Workout
    Equipment: Weight vest, dumbbells, barbell
    Workout:

    1. Event 1
    For time, wearing a weight vest:
    1,200-m run
    Then, 12 rounds of:
    4 strict handstand push-ups
    8 chest-to-bar pull-ups
    12 squats

    Men wear a 20-lb. vest
    Women wear a 14-lb. vest

    Time cap: 25 minutes

    2. Event 2
    21-15-9 reps for time of:
    Dumbbell snatches
    Ring dips

    Men use an 80-lb. dumbbell
    Women use a 55-lb. dumbbell

    Time cap: 6 minutes

    2018 OPEN ATHLETES

    1. Snatch
    60%/2
    65%/2
    70%/2
    (75%/2)2

    2. Clean & Jerk
    60%/2
    65%/2
    70%/2
    (75%/2)2

    3. Front Squat
    (65%/3)%

    4. Conditioning
    4 Rounds:
    21/15 Calorie Bike
    18 Wallballs (20/14)
    15 KB Swings (53/35)
    12 Burpees

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  11. Tiny na sv29i 400x400 InvictusFitness
    28 May 2017 - Workout
    Length: 60 minutes
    Workout:

    Recovery Day

    A.

    Mobility and Maintenance

    * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

    * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

    * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

    – AND/OR –

    * Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

    B.

    Nutrition Preparation

    * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

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  12. Tiny us navy 110613 n kb052 101 NavyFitness
    PFT Run Workout #2 - Workout
    Body Parts: Legs, cardio
    Workout:

    - Run one mile easy / stretch
    - Run one mile at 10 seconds above current mile pace
    - Jog 2:00 slow
    - Run one mile at current mile pace

    - Jog 2:00 slow
    - Run one mile at 10 seconds faster than current mile pace
    - Cool down jog 5:00
    - Stretch

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  13. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 25 - Workout
    Equipment: Barbell
    Workout:

    burgener warm up

    skill transfer exercises.

    1. snatch: 3, 2, 1, 1, 1, 1, 1……work up to a heavy single. use the same warm up protocol you would use in a weightlifting meet.

    2. clean and jerk: 2, 2, 1, 1, 1, 1, 1. work up to a heavy single. use the same warm up protocol you would use in a weightlifting meet.

    3. front squat; 3, 2, 1, 1, 1, 1, 1.

    jyd
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  14. Tiny na sv29i 400x400 InvictusFitness
    Murph? - Workout
    Length: 60 minutes
    Equipment: Erg
    Workout:

    In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
    1200 Meter Run or Row
    50 Pull-ups
    100 Push-ups
    200 Squats
    1200 Meter Run or Row

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  15. Tiny mf MensFitness
    The 30-minute circuit to attack your shoulders and legs - Workout
    Body Parts: Shoulders, Legs
    Length: 45 minutes
    Equipment: Dumbbells, Barbell
    Workout:

    The 30-minute circuit to attack your shoulders and legs (do 4-6 rounds)
    1A. DUMBBELL SQUAT
    Reps: 10 Rest: 0 sec.
    1B. SHOULDER PRESS
    Reps: 10 Rest: 0 sec.
    2. SINGLE-LEG ROMANIAN DEADLIFT
    Reps: 10 Rest: 0 sec.
    3. DUMBBELL CLEAN AND SQUAT
    Reps: 10 Rest: 30-60 sec.

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