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Shoulder Press 5-5-5-5-5 reps
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This mornings 6am crew did "Cindy". (5 pullups, 10 pushups, 15 squats, as many rounds as possible in 20 minutes) Mindy, on the left, got 16 rounds with full unbroken kipping pullups! Great job Mindy!
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
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Our Last "Fight Gone Bad" workout. The nationwide CrossFit fundraiser "Fight Gone Bad" is coming up Sept. 29th. Click on the FGB picture and sign up under CrossFit Tulsa to participate in the workout or just to make a donation for our team. I set a goal of 30 participants and $3500 raised...lets make it happen.
Rest Day
Enjoy the rain today.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Rest day
or
Come in to the gym to work on the "TURKISH GET-UP"
Turkish Get-up
The Turkish get-up is an excellent total body strength exercise formerly practiced by old-time strongmen and wrestlers. In the days of old (think handlebar moustaches and globe dumbbells), this was the first exercise given to aspiring weight-lifters to practice. It’s been said that no other exercises were given until the pupil could perform it with a 100 pound weight. Upon completing this goal, all the major muscle groups, small stabilizing muscles, tendons and ligaments of the practitioner have been significantly strengthened. In addition, the TGU has proven itself as an extraordinary exercise for developing strength, flexibility, and stability in the shoulder joint.
Run 5 K...or come by the gym for an alternate WOD, like a Tabata Interval of
Squats, push-ups, sit-ups, row for calories
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The U.S. Navy Seals is the newest CrossFit affiliate. Check out the link below, the Seals have been doing CrossFit for years and include CrossFit style workouts as the primary PT they perform. Not all CrossFit Athletes are Navy Seals, but ALL Navy Seals are CrossFit Athletes!
http://navyseals.com/training-fitness
WOW, this one is gonna be tough...
50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions
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"Hey Eric, what's an L-Pullup?"
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