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Definitions

Below, there are definitions of 8 important elements of fitness. (Source: Mark Lauren, You are your own GYM)

MUSCULAR STRENGTH: Your ability to exert a force through a given distance. Muscular strength can be determined by the difficulty of an exercise that you are able to perform for a single repetition. For example, if Jane, with maximal effort, can perform one Classic Push Up and Tarzan can perform a Handstand Push Up, then Tarzan has greater muscular strength.
POWER: The amount of force you can exert in a specific amount of time. Power = Work/Time. If Tarzan and Jane are both able to perform only one Pull Up with their maximal efforts, but Jane is able to perform that one Pull Up faster, then she has more power even though they have the same strength.
MUSCULAR ENDURANCE: How long you can exert a specific force. Jane and Tarzan could compare their muscular endurance by seeing who can hold the peak position of the Pull Up the longest.
CARDIOVASCULAR ENDURANCE: Your body’s ability to supply working muscles with oxygen during prolonged activity. Jane and Tarzan challenge and improve their cardiovascular endurance by performing 200 non-stop Squats together.
SPEED: Your ability to rapidly and repeatedly execute a movement or series of movements. If Jane can do 45 lunges in 30 seconds and Tarzan can do only 25, then Jane has greater speed.
COORDINATION: Your ability to combine more than one movement to create a single, distinct movement. For example, performing a simple jump requires that you coordinate several movements. The bend at the waist, knees, and ankles and then the correct extension of those joints must all be combined into a single movement. Your ability to combine these movements, with the proper timing, into one movement determines your coordination, and in turn, how well you can do the exercise.
BALANCE: Your ability to maintain control of your body’s center of gravity
FLEXIBILITY: Your range of motion. If Jane, while doing a squat and using good form, can go down until her butt touches her heels, and Tarzan can only go until his thighs are parallel to the ground, then Jane has greater flexibility

WOD of 08.12.2012 & 09.12.2012

Yesterday i did a mixed work out. First i did a strength work out by trying to reach my max. at bench press. I did 5 – 5 rep at 80, 3 – 3 rep at 90, 2 – 2 at 95 and finally 1 -1 at 100 kg. I know that it is not impressive 🙂 After strength work out, i performed really tough WOD which i derived a military crossfit site. WOD’s is 5 wallclimb, 10 knees to chest and 15 box jump, 20 min AMRAP. Wallclimb really broke me. It is hard…

Today, at 8 am in the morning, i performed WOD 1500. Here is the WOD:

100 jump rope
10 burpees
10 sit up
10 push up
10 squat
10 pull up (military pull up, instead of regular one)

The result is not bad. 34min 20 sec. After completing this work out, I did 4*10 biceps curl, 4*10 hammer, 4*10 triceps extension and 4*10 triceps hammer with ripcords.

Bodyweight WODs for everytime and everywhere

Today, I present a short list of bodyweight WODs which you can perform in a limited place and condition such as in a hotel room, your saloon or a kid’s park. In fact, most of us are weak in time management and generally can not balance the time we spent at work or social life with the time we spend for ourselves. Additionally, sometimes we think traffic jam, concern about crowds in the box, lockers, sweat, dirty clothes…and come to conclusion that we haven’t enough time to go the gym.

I was an expert on this. But this mood shouldn’t be obstacle for us.

Here is list of bodyweight WODs. You do not need any equipment besides your determination.

Bodyweight Met-Con WODs

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Angie (CrossFit HQ)

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

1 Round for Time

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Barbara (CrossFit HQ)

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 Rounds for Time

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Chelsea (CrossFit HQ)

5 Pull-ups
10 Push-ups
15 Squats

1 Round each minute on the minute for 30 minutes

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Cindy (CrossFit HQ)

5 Pull-ups
10 Push-ups
15 Squats

Max Rounds in 20 minutes

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Mary (CrossFit HQ)

5 Handstand Push-ups
10 Pistols
15 Pull-ups

Max Rounds in 20 minutes

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Nicole (CrossFit HQ)

Run 400 meters
Max rep Pull-ups

Max Rounds in 20 minutes
[Note number of Pull-ups completed for each round]

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JT (CrossFit HQ)

Handstand Push-ups
Ring Dips
Push-Ups

21, 15, & 9 Rep Rounds for Time

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Michael (CrossFit HQ)

Run 800 meters
50 Back Extensions
50 Sit-ups

3 Rounds for Time

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Murph (CrossFit HQ)

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

1 Round for Time
[Wear 20 lb vest if available]

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Handstand Push-up/L Pull-up 2-step Ladder (CrossFit HQ)

Handstand Push-ups [15-13-11-9-7-5-3-1 reps]
L Pull-up [1-3-5-7-9-11-13-15 reps]

10 Round with Rep Sequence for Time

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Muscle-up/Squat Workout (CrossFit HQ)

5 Muscle-ups
50 Squats

4 Rounds for Time

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Bad Snake (Ian Carver)

60 Seconds Jumping Rope
21 Knees to Elbows
50 Push-ups
15 L Pull-ups

60 Seconds Jumping Rope
15 Knees to Elbows
35 Push-ups
12 L Pull-ups

60 Seconds Jumping Rope
12 Knees to Elbows
20 Push-ups
9 L Pull-ups

1 Round for Time

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Seppuku (Ian Carver)

Hill Sprint 50 meters
10 L Pull-ups
10 Ring Push-ups
10 Knees to Elbows

10 Rounds for Time

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Ivan the Terrible (Ian Carver)

90 Seconds of Jumping Rope
50 Lunges
50 Push-ups
50 Sit-ups

90 Seconds of Jumping Rope
40 Lunges
40 Push-ups
40 Sit-ups

90 Seconds of Jumping Rope
30 Lunges
30 Push-ups
30 Sit-ups

90 Seconds of Jumping Rope
20 Lunges
20 Push-ups
20 Sit-ups

90 Seconds of Jumping Rope
10 Lunges
10 Push-ups
10 Sit-ups

1 Round for Time

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Brussel Sprouts (Connie Morreale)

Run 200 meters
Walking Lunges 100 meters
50 Sit-ups
25 Pull-ups
25 Push-ups
50 Back Extensions
50 Back Extensions
Run 200 meters

2 Rounds for Time w/ 2 minute rest between rounds. Score is the time difference between rounds 1 & 2.

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Little Runny Angie (CrossFit PC)

Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Pull-ups

1 Round for Time

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Fractured Runny Angie (CrossFit PC)

Run 400 meters
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats

4 Rounds for Time

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400-meter Walking Lunges (CrossFit HQ)

400-meter Walking Lunges

1 Round for Time

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Gingerbread Man (Robert Olajos)

Double-unders
Muscle-ups
Knees to Elbows

21-15-9 Rep Rounds for Time

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Playing With Push-ups (John Beieler)

Run 100 meters
20 Push-ups
5 Burpees
15 Clap Push-ups
5 Burpees
10 Chest-Slap Push-ups
5 Burpees
5 Fingertip Push-ups

Run 100 meters
15 Push-ups
5 Burpees
10 Clap Push-ups
5 Burpees
10 Chest-Slap Push-ups
5 Burpees
5 Fingertip Push-ups

Run 100 meters
10 Push-ups
5 Burpees
10 Clap Push-ups
5 Burpees
10 Chest-Slap Push-ups
5 Burpees
5 Fingertip Push-ups

1 Round for Time

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Balboa (CM)

100 Jump Ropes
Run 400 meters
10 Bodyblasters

4 Rounds for Time
[Bodyblaster – Do a Burpee under a pull-up bar. Grab the bar on the jump and perform one pull-up. After completing the pull-up, return to a dead-hang position and do one knees-to-elbows. This is one repetition.]

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Fight on Friday (CrossFit HQ)

30 Sprawls
30 Push-ups
30 Sit-ups
30 Squats
30 Sprawls w/ 1-2 Punch on Heavy Bag

3 Rounds for Time

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Crouching Tiger (CM)

50 Squats
25 Push-ups
50 Pistols
25 Fingertip Push-ups
50 Side Lunges
25 Knuckle Push-ups
50 Walking Lunges
25 Diamond Push-ups

1 Round for Time

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Burning Rings of Fire (CM)

10 Ring Push-ups
10 Archer Push-ups [5/5]
10 Ring Flyes
10 Wide Grip Ring Push-ups
10 Single-leg Ring Push-ups [5/5]
10 Pseudo-planche Ring Push-ups
10 Jackknife Ring Push-ups
10 Dive Bomber Ring Push-ups
10 Elevated Ring Push-ups
10 Ring Push-ups

1 Round for Time

________________________________________

1500 (CrossFit Houston)

100 Jump Ropes
10 Burpees
10 Sit-ups
10 Push-ups
10 Squats
10 Pull-ups

10 Rounds for Time

________________________________________

Run 1/2 mile
50 Squats

3 Rounds for Time

________________________________________

10 Push-ups
10 Sit-ups
10 Squats

10 Rounds for Time

________________________________________

200 air squats for time

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Susan

Run 200 meters
10 Squats
10 Push-ups

5 Rounds for Time