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  1. 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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  2. 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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  3. 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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  4. 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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  5. 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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  6. 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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  7. 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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  8. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    1406 - Post

    The dumbbell full body program

    For the dumbbell full body program, the person is supposed to increase weight depending on his ability; nevertheless, the recommended is 5lbs addition to each DB every week for both the upper body and lower body lifts. Furthermore, to experience satisfactory results that the program has to offer, the individual should have enough or adequate gym equipment. In the event that equipment access is limited, the person will be required to be visiting the gym or purchase adequate home equipment in order to enjoy the fruits of the program. Examples of necessary home equipment include the power rack, the barbell, Olympic weights and the adjustable bench.

    In some cases, individuals find it difficult to carry out pull ups or pull downs. The trick here is for the person to be creative because, the pull ups and pull downs are quite essential in most exercise programs. The following is a trick on how to maximize the pull ups and pull downs;

    The person can purchase a doorway pull up bar which is normally cheap. He or she can opt for a chair to assist in movement when doing a full pull up becomes difficult. In some cases, low tree limb can be a helpful alternative for a pull-up bar.

    Post fitness 375472 1280 Mini fitness 375472 1280
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  9. Tiny na sv29i 400x400 InvictusFitness
    10 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Wallball, Kettlebells
    Workout:

    In teams of two, complete:
    100 Pull-Ups
    400 Meter Farmer’s Carry (heavy, swap weights as often as needed)
    100 Wall Ball shots
    400 Meter Farmer’s Carry
    100 Burpee Box Jump-Overs (24″/20″)
    400 Meter Farmer’s Carry

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  10. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 35 - Workout
    Length: 75 minutes
    Equipment: Barbell
    Workout:

    IF YOU WENT HEAVY AND THE 20 REP SQUATS WERE TOUGH….YOUR WORKOUT WILL BE TOUGH TODAY.  SOOOOOO SELECT EASY WEIGHTS.



    1. SNATCH: WORK UP TO A  HEAVY SINGLE.

    2. CLEAN AND JERK: WORK UP TO A HEAVY SINGLE.


    THIS IS NOT A WEIGHT THAT IS GEARED BY %%% BUT BY FEEL.  CHOOSE CORRECTLY.

    jyd
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  11. Tiny cfhc CrossfitHillcrest
    10 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Erg, dumbbells
    Workout:

    WOD: Partner WOD. In Teams of 2, of Similar Skill.

    AMRAP in 18 minutes of:

    500m Row
    20 Single arm DB OHS 50#/35#
    20 HSPU
    20 Toes to Bar
    400M Run (200M each relay style)

    Scaling

    L1: Light DB, hand release push ups, knees to elbow
    L2: 35#/20#, ab mat HSPU

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  12. Tiny mf MensFitness
    The dumbbell-only routine to kick-start your day - Workout
    Body Parts: Full body
    Length: 35 minutes
    Equipment: Dumbbells
    Workout:

    The dumbbell-only routine to kick-start your day (do 4-6 rounds)

    1. DUMBBELL FRONT SQUAT
    Reps: 10 Rest: 0 sec.
    2. REVERSE LUNGE
    Reps: 10 Rest: 0 sec.
    3. STANDING DUMBBELL ARNOLD SHOULDER PRESS
    Reps: 10 Rest: 0 sec.
    4. BENTOVER DUMBBELL ROW
    Reps: 15 at double speed Rest: 60 sec.

    Post todays workout 28 dumbbell row 1790 0
    mf
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  13. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Novice full body program B - Workout
    Body Parts: Full body
    Length: 60 minutes
    Equipment: Barbell, Cable Machine
    Workout:

    Front Squat 3×5
    Romanian Deadlift 3×8
    Overhead Press 3×5
    Ab work 2×15/Curls 2×10 Superset( applicable to any kind of ab work)
    Lat Pulldowns 3×8

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  14. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    1397 - Post

    The routine will be carried out nonconsecutively for three days and there will an alternation between workouts. For example, workout A done on Monday proceeded with resting on Tuesday, then resuming on workout B on Wednesday, before resting again on Thursday and continuing with workout A on Friday. In other words, there will be a single resting interval after each day of work out.

    Following the program to the letter, the person will be expected to be adding 5lbs and 10 lbs per week to the upper and lower body lifts respectively.


    When performing reverse flies, the person should increase weight to 5lbs each month, leg curls increasing 5lbs each week while adding a few reps per week in the case of ab work. However, if the person fails to achieve to such increments because of limited weight equipment, he or she should be increasing weight each week for a single exercise routine.


    For example, in the 5 range rep exercises, he or she should add I rep for each set in the weeks when there is no weight increment. For the 8-15, 2 reps should be added for every set during that period when the person was not increasing weight.

    To illustrate how compensation of the increments would be done, the following is a progression example.

    Beginning Monday, the person can do 200 squats and bench-150
    On Wednesday-RDL-200, while the incline-100
    On Friday, the person can perform 200 squats and bench-150, then there will be resting on that weekend
    On Monday , 10 more squats are added- total 210 and 5 more incline to have incline-105
    On Wednesday, 10 more RDL added to get RDL-210 and 5 more bench hence, bench-155
    Lastly , Friday-RDL-210,while incline- 105

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  15. Tiny sport 1235019 1280 1 Protein_Sparing_Modified_Fast
    Novice full body program A - Workout
    Body Parts: Full body
    Length: 60 minutes
    Equipment: Barbell, Cable Machine
    Workout:

    Squat 3×5
    Bench 3×5
    Triceps press downs 2×10 Superset
    Pendlay Rows 3×8
    Face Pulls 3×10
    Calf raises 2×15
    Triceps press downs 2×10 Superset

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