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Wednesday, July 1, 2009

Ditch the water bottle and towel. No, really.

Beginning today, we are executing a moratorium on these two stall tactics/crutches/security blankets. Hydration should occur in the form of one liter of water, no less than one hour before the workout, and at least that much within the hour following the workout. Add two more liters throughout the rest of your day and you are nearing the appropriate daily amount. The little sips you take in the middle of a 10 to 20-minute workout serve minimal purpose beyond giving you an excuse to break from the task at hand. Instead, take a deep breath or two, refocus and finish strong.

If you are sweaty, wipe it off with your shirtsleeve. And if it “stings your eyes,” well, stop putting so much gel in your hair.

 

–John

for time:
11-10-9-8-7-6-5-4-3-2-1
handstand pushup
single-arm deadlift* @ 135/95-lbs.

*Alternate arms each round for the single-arm deadlifts.

Tuesday, June 30, 2009

for time:
100-foot lunge
21x pull-up
21x sit-up
100-foot lunge
18x pull-up
18x sit-up
100-foot lunge
15x pull-up
15x sit-up
100-foot lunge
12x pull-up
12x sit-up
100-foot lunge
9x pull-up
9x sit-up
100-foot lunge
6x pull-up
6x sit-up

workout courtesy of crossfit.com

Tuesday, June 23, 2009

Tabata This
Complete 40 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are squats, the second eight intervals are rowing, the third eight intervals are pull-ups, the fourth eight intervals are sit-ups, and finally, the last eight intervals are pushups. There is a one-minute rotation break between exercises.

Each exercise is scored by the lowest number of repetitions (calories on the rower) in each of the eight intervals. During the one minute rotation break, the clock is not stopped, but kept running.

This workout is scored by the total score from each of the five exercises.

workout courtesy of crossfit.com