CrossFit Road Warriors

Saturday was ladies day for the Road Warriors. I didn't plan it that way, it just sort of happened. Road Warrior regular Vicky was joined by my mother for Saturday's workout. The workout was dumbbell overhead walking lunges followed by 20 ring rows and 20 ring push-ups.

 

I'm really glad that mom could join us and hope that she continues to come out to our workouts.

A quick reminder that there won't be a workout this Saturday because I'll be at the Patch seminar.

Mid-week quicky

Just squats. Nothing fancy. See how many squats you can do in 5 minutes. Compare your total to your Tabata score for squats. My best Tabata squats score was 17 (I think), this morning I managed to squeeze out 204 squats in 5 minutes. Seems like I need to push a little harder on the Tabatas.

A quick reminder that there won't be a workout on Saturday April 5th because I'll be at Patch seminar.

Please post your results and comments.

Saturday's workout started out looking like a lot of fun. Two trips up and down the bleachers followed by 20 swings. Max rounds in 15 minutes.

 

It looked like a good idea until Don and Isaac decided that carrying the KB up and down the stairs was better.

 

I guess that they got their money's worth!

I will say that although Don's numbers were impressive, I was very impressed that after the evening that Isaac described, that he was vertical let alone attempting a CrossFit workout.

Mid-week quicky

Try this one. Clean and Press. 2 rounds of 15 reps on each side. (That's 15 right, 15 left, 15 right, 15 left, done) Use a KB or DB but remember that whatever weight you choose you're doing a total of 60 presses with it, these are not push-presses. This morning's time was 3:52 with a 16kg KB.

Last week on the 12th I mentioned the upcoming seminar at UCR. Please email me if you would like to go and I'll narrow down the pricing and registration details based on the numbers. Try to let me know by the end of the day on Sunday the 23rd.

Saturdays workout was a progression. 25 reps each side of dumb-bell shoulder presses followed immediately by 25 reps each side of push presses, then 25 reps each side of push jerks.

   

Patch Seminar

There will be a seminar on exercise and weightlifting for large groups as well as "The Patch" at UCR on April 5th. The details can be found at; http://www.performancemenu.com/resources/events/scClinicRSApril5.php.

If you have never seen the Patch then please watch the video on the link above. The Patch is probably the best expression of a CrossFitter's obstacle course. I am planning on attending the seminar, please drop me a line if you are interested and I will look into the possibility of a group discount.

Mid-week quicky

Try this one. After a suitable warm-up (I did my best imitation of some Pose drills) try;

21 - 15 - 9 rep rounds of;
Thrusters
Situps

Use a weight that's appropriate for a "quicky". I used a towel to simulate Ab-Mat sit-ups, time was 3:57.

Tabatas! Yesterday we had Sara join us for her first CrossFit workout, and what better way than with Tabata squats and push-ups.

Afterward we played with parallettes for a little while. To see more of what can be done on parallettes, go to the Drills and Skills website (http://www.drillsandskills.com/). Roger has 2 articles on parallettes as well as a ton of other information on gymnastics. In a few weeks we'll have a parallette party and make parallettes for everyone who's interested.

 

Like father, like son;

 

Mid-week quicky

Try this quick little workout.

21-18-15-12-9-6-3 rep rounds of SDHP and push-ups.

I used a kettlebell for the sumo deadlift high pulls, but use whatever seems appropriate for you. Last week I did this in 6:46 using a 16kg KB and this morning, using 24kg, I did it in 6:34. (The magic of having a number to beat) Post your times to comments.

Saturday's workout was a little different (I try to be creative). Each round was 3 rounds of Cindy followed by a trip through a short obstacle course. You finished whatever round you were on at the 15 minute mark and that was your time and rounds completed.

Kim joined us on Saturday. Kim was referred to the Road Warriors by Don who also managed to come out again. Unfortunately the best photo I got of Kim was;

I'll try to get a picture of her face next time.