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  1. Tiny na sv29i 400x400 InvictusFitness
    31 May 2017 - Workout
    Length: 60 minutes
    Equipment: Wallball, rings
    Workout:

    A.
    Four sets of:
    Push Press x 3-5 reps
    Rest 90 seconds
    Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
    Rest 90 seconds

    B.
    For time:
    10 Wall Ball Shots (30/20 lbs to 10′ Target)
    1 Ring Dip
    9 Wall Ball Shots
    2 Ring Dips
    8 Wall Ball Shots
    3 Ring Dips

    1 Wall Ball Shot
    10 Ring Dips

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  2. Tiny profile Scipio
    Triple 3 - Workout
    Body Parts: Legs, cardio
    Length: 45 minutes
    Equipment: Erg, Jump rope
    Workout:

    For time:
    3000 meter row
    300 double unders
    3 mile run

    333, wod
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  3. Tiny mf MensFitness
    Built for th Beach 3.0 - Monday - Workout
    Body Parts: Legs & Abs
    Length: 60 minutes
    Workout:

    1. REVERSE LUNGE
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    2. FRONT SQUAT
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    3. BULGARIAN SPLIT SQUAT
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    4. STEPUP
    Sets: 5 Reps: 8-12 Rest: 60-90 sec.
    5A. ONE-ARM DUMBBELL SNATCH
    Reps: 10 (per side) How to:
    Complete as many rounds as possible of the following exercises in 8-12 minutes. Rest as needed.
    5B. JUMP SQUAT
    Reps: 10
    5C. WEIGHTED SITUP
    Reps: 10
    Perform this exercise without weight.

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  4. Tiny mf MensFitness
    1320 - Post

    Built for the Beach v3.0

    How it works
    In 3.0 there are two defined parts. Part one is designed for hypertrophy, or muscular growth. You’ll do five straight sets of 4-6 exercises for 8-12 reps with 60-90 seconds rest between sets.

    Day one is Monday: Legs and abs
    Day two is Tuesday: Chest, triceps, and abs
    Day three is Wednesday: Back, biceps, and abs
    Day four is Friday: Shoulders, arms, and abs
    Day five is Saturday or Sunday: 45 minutes of steady-state, low-intensity cardio mixed with 15 minutes of sprint intervals or bodyweight HIIT workouts of your choice
    To get the full plan and watch video demonstrations, go to mensfitness.com/b4b3 or mensfitness.com/waterman

    What are straight sets? Straight sets mean you perform the prescribed number of repetitions of an exercise, rest, then complete the remaining number of sets before moving to the next exercise.

    Part two is designed for muscular and cardiovascular endurance. You’ll be doing three exercises for 10 repetitions each as a circuit. You’ll complete the circuit as quickly as possible, and for as many rounds as possible in 8-12 minutes.

    What are circuits? Circuits are a combination of exercises you perform back-to-back with no rest.

    Finding your resistance

    For part one:
    Pick a specific rep number between 8 and 12. Find a weight in which you can execute the exercise to “failure” for that rep number you chose. For your first two weeks, be consistent with the rep number and weight you select. This will change in the weeks to follow.

    Part two: The plan is calling for 10 repetitions of each exercise, but considering you’re attempting to do a combination of exercises for multiple non-stop rounds for an extended period of time, where applicable, choose a weight you can perform for approximately 15 repetitions.

    Directions
    It’s suggested that the plan is followed for 4-6 weeks. Attempt to gradually increase the weight, or the number of repetitions you can complete each week.

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  5. Tiny na sv29i 400x400 InvictusFitness
    30 May 2017 - Workout
    Body Parts: Full body
    Length: 60 minutes
    Equipment: Dumbbells
    Workout:

    A.
    Four sets of:
    Bulgarian Split Squat x 6-8 reps each leg @ 30X0
    Rest 60 seconds
    Plank Hold x 60 seconds
    Rest 60 seconds

    B.
    Five rounds for time of:
    5 Dumbbell Complexes*
    10 Toes to Bar

    Start from the plank with dumbbells in hands,
    One rep of the Dumbbell Complex =
    Right Arm Row
    Push-Up
    Left Arm Row
    Push-Up
    Jump to standing
    Dumbbell Clean
    Front Squat x 2 reps
    Push Press x 2 reps

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  6. Tiny mikeburgener CrossfitWeightlifting
    Junk Yard Dog 27 - Workout
    Length: 60 minutes
    Equipment: Barbell
    Workout:

    - burgener warm up
    - skill transfer exercises
    - HANG CLEAN: 60%x3, 65%x3, 70%x3, 75%x3 80%x3
    - rack jerks behind neck: take bar from rack like a back squat using a clean grip: 60%x3, 65%x3, 70%x2 ,75%x2, 80%x1, 85%x1, 90%x1.
    - clean pulls: 90%x3x2, 95%x3x2, 100%x3
    - front squat: 80%x3, 83%x3, 85%x3x2. 88%x2x2.
    - good mornings: 3 x 5 reps. use weight go to approximately 45 degree angle.
    - toes to bar x 10 reps x 3 sets.
    - 1 db snatch+ohs+sotts press+turkish get up+sotts press+stand….switch hands and repeat….this is one set. do 3 sets. go up in weight each set.

    jyd
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  7. 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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  8. 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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  9. 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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  10. 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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  11. 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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  12. 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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  13. 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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  14. 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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  15. 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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