Friday 07.06.12

5 breaths, then back to those wall balls, Nick!

Are you reading this month's CrossFit Book Club selection, Shadow Divers, by Robert Curson? 

Let us know!

We know a lot of you are taking advantage of the summer months to take vacations. We also know vacation does not have to mean a vacation from great habits like making nutritious food choices and working out a few times a week. If you are unable to find a CrossFit local to your vacation spot, or getting to and from a CrossFit is not likely to fit in the vacation schedule, then we have a great stop gap for you. This PDF document has a ton of bodyweight exercises, with and without pullups (if a pullup bar or monkey bars are not handy).

Remember, you can Tabata anything! Tabata is 8 rounds of 20 seconds of work, 10 seconds of rest. So pick 5 bodyweight exercises, and Tabata the crap out of them! You can download Tabata timer apps onto your smart phone, or you can do it the tried and true way with a stop watch. If watching your stopwatch doesn't sound inspiring, you can always tack a few bodyweight exercises onto your morning run or cycling routine. So grab a buddy or a family member, and get creative.

WOD

Strength & Warm Up:

1 RM deadlift with 10 PVC good mornings each time you increase the weight

then

1 deadlift @ 75% 1 RM every 10 seconds for 20 reps

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"Word Problems"

WOD #1

While one partner does 6 power cleans (135/95(, the other climbs the rope. Stop when each partner reaches 3 rope climbs and 30 power cleans (for a total of 6 rope climbs and 60 power cleans).

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WOD #2

While one partner runs/rows 400 m, the other partner holds plank position. There is a 10 wall ball penalty each time plank position is broken before the 400 m is up. The WOD ends when a total distance of 1 mile (1600 m).