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  1. Tiny cfhc CrossfitHillcrest
    13 Jun 2017 - Workout
    Body Parts: Quads, hamstrings, legs
    Length: 60 minutes
    Equipment: Erg, Barbell
    Workout:

    Strength: Find a 5RM Back squat 5x (15 minutes)

    WOD:

    2 min max cal row, 2 min rest, 2 min air squats 2 min rest x 3 * Be impressed by intensity, not volume.

    Do more work in less time—not more work in more time- Greg Glassman

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  2. Tiny mf MensFitness
    The no-frills circuit to incinerate excess fat - Workout
    Body Parts: Full body
    Length: 30 minutes
    Equipment: Dumbbells
    Workout:

    The no-frills circuit to incinerate excess fat (do 4-6 rounds):

    1. JUMPING LUNGE
    Reps: 10 Rest: 0 sec.
    2. PLYO PUSHUP
    Reps: 10 Rest: 0 sec.
    3. SQUAT AND CURL AND PRESS
    Reps: 10 Rest: 0 sec.
    4. PLANK
    Reps: Hold to failure Rest: 60 sec

    mf
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  3. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 37 - EMEMBER SATURDAY WORKOUT - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    - SNATCH: WORK UP TO 75%X1, 80%X1, 85%X1X3

    - CLEAN AND JERK: SAME AS SNATCH

    - FRONT SQUAT: 3, 2, 1, 1, 1, 1.

    - ABS. YOUR CHOICE.

    jyd
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  4. Tiny na sv29i 400x400 InvictusFitness
    Push Day - Workout
    Body Parts: Chest
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    A.
    Four sets of:
    Push Press x 3-5 reps
    Rest 2 minutes
    L-Sit Tuck to Extension x 7-10 reps @ 1212
    Rest 2 minutes

    B.
    Complete rounds of 21, 15, and 9 reps of:
    Strict Handstand Push-Ups
    Push Press (135/95 lbs)
    Push-Ups

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  5. Tiny army physical fitness program image ts600 AFBC
    12 Jun 2017 - Workout
    Body Parts: Quads, chest
    Length: 60 minutes
    Equipment: Kettlebell
    Workout:

    5 rounds for time of:

    10 Lateral parallete bar jump-overs
    10 Parallete bar push-ups
    :10s L-sit hold (cumulative)

    When finished, 5 burpees every minute until entire class is done with WOD. Rest 3:00 THEN:

    As many rounds as possible in 10 minutes of:

    8 Alternating KB snatches
    12 One-armed KBS
    16 Goblet squats

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  6. Tiny cfhc CrossfitHillcrest
    12 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, plate
    Workout:

    Skill: Review Power Cleans & Barbell Cycling Tips.

    Strength: 5 sets: 5 strict chest to bar pullups (most people will use a band for this), 5 strict ring dips *if either of these are too easy for you, add a weight vest*

    WOD:

    For time (20 minute cap):

    800m run
    30 Power cleans 135#/95#
    30 Shoulder to overhead 135#/95#
    30 Plate Sit-ups 25#/15#

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  7. Tiny profile Scipio
    Hatch 9-1 - Workout
    Body Parts: Quads
    Length: 30 minutes
    Equipment: Barbell
    Workout:

    back sqt
    1*5 60%
    1*3 70%
    1*2 80%
    1*2 90%
    1*1 95%
    front sqt
    1*5 65%
    1*4 75%
    1*4 80%
    1*4 85%

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  8. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Dumbbell Program B - Workout
    Body Parts: Full body
    Length: 60 minutes
    Equipment: Dumbbells
    Workout:

    Walking Lunge 3×8 for each leg

    Overhead Press 3×8

    Straight deadlift 3×8

    Lat pulldowns and pull ups (upon reaching 3×8, the person can start adding weight)

    Ab work 2×15 and Curls 2×10
    Superset (applicable to any kind of ab work)

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  9. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 36 - LAST WEEK OF THIS CYCLE - Workout
    Length: 75 minutes
    Equipment: Barbell
    Workout:

    THIS WILL BE A PEAKING WEEK. NOTE HOW I PROGRAM FOR THIS. AFTER SATURDAY’S WORKOUT YOU WILL HAVE A BASIC IDEA WHAT ITS LIKE TO MAX WHEN TIRED. THIS WEEK WILL BE AN EASIER WEEK TO BRING YOU BACK.

    -Snatch: work up to 75% of the weight you used on saturday x 1, 80%x1, 85%x1, 90%x1x2.

    -clean and jerk: same as the snatch

    -front squat: 3, 2, 1, 1, 1, 1, 1. heavy single.

    -ab work. your choice.

    -good mornings x 10 reps x 2 sets light.

    jyd
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  10. Tiny na sv29i 400x400 InvictusFitness
    Deadlift Day - Workout
    Body Parts: Lower Body
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    A.
    Deadlift
    Set 1 – 3 reps
    Set 2 – 2 reps
    Set 3 – 1 rep
    Set 4 – 3 reps
    Set 5 – 2 reps
    Set 6 – 1 rep
    Rest 3-4 minutes between sets

    B.
    Every minute, on the minute, for 10 minutes:
    3 Deadlifts @ 80-85% of today’s heavy single
    6 Burpees Over the Barbell

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  11. Tiny na sv29i 400x400 InvictusFitness
    Recovery Day - Workout
    Workout:

    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 gurney gurneyHalleck
    Protein Packed Sweet Potato Shepherds Pie - Meal
    Calories: 428 kcal
    Macronutrients:
    Protein: 53 g
    Fat: 9 g
    Carbs: 36 g
    Ingredients:

    2lbs lean ground beef*
    6oz no salt tomato paste
    1-12oz bag frozen veggies of choice
    Garlic powder
    Onion powder
    Salt
    Black pepper
    2½ cups mashed sweet potatoes**
    Paprika


    Recipe:

    Preheat oven to 375 degrees

    Add ground beef to a non stick skillet

    Cook over medium heat

    Once cooked, add in tomato paste, frozen veggies and seasonings as desired

    Place mixture into a 9x13in oven safe dish

    Spread mashed sweet potatoes over top

    Sprinkle with paprika, if desired

    Bake for ~35-40 minutes

    Serve immediately

    Notes
    * Ground beef can be swapped for ground turkey breast, ground chicken breast or your favorite vegetarian/vegan protein source
    ** Frozen, all natural mashed sweet potatoes were used in this recipe. If buying frozen mashed potatoes, please check label as they could contain added salt and fat.

    Post shepherds pie
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  13. Tiny mf MensFitness
    The bodyweight circuit to blast away flab - Workout
    Body Parts: Full body
    Length: 30 minutes
    Equipment: Bodyweight
    Workout:

    The bodyweight circuit to blast away flab (do 4-6 rounds):

    1. HIGH KNEES
    Reps: 20 sec. Rest: 0 sec.
    2. PUSHUP
    Reps: 20 sec. Rest: 0 sec.
    3. JUMPING JACK
    Reps: 20 sec. Rest: 0 sec.
    4. PUSHUP
    Reps: 20 sec. Rest: 0 sec.
    5. MOUNTAIN CLIMBER
    Reps: 20 sec. Rest: 0 sec.

    mf
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  14. Tiny download CompTrain
    Hurricane - Workout
    Body Parts: Shoulders
    Length: 20 minutes
    Equipment: Barbell
    Workout:

    3RFT:
    800m Run
    21 Power Cleans, 155/105

    wod
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  15. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Dumbbell Program A - Workout
    Body Parts: Full body
    Length: 60 minutes
    Equipment: Dumbbells
    Workout:

    Split Squat 3×8 for each leg
    Bench 3×8, when no bench available, floor press can be done
    Reverse Flies 3×10
    Calf raises 2×15/French Press 2×10 Superset
    DB Rows 3×8, where one arm is on the bench and the back parallel to the floor

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