Dead lift 3-3-3-3-3
Wednesday, November 18, 2009
Tuesday, November 17, 2009
Wednesday, November 11, 2009
"Filthy 50"
Thank you to All Veterans!
God Bless America!
Look close at the Stars in the Flag and you can see a Cross formed by the sun.
"Filthy 50"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Wednesday, November 4, 2009
Row Hard 101
091104 Row 1000m
KB Swing
Barbell Row
KB Clean
Barbell Push Press
Row 1000m
3 rounds: 10, 20, 30 reps of each movement except the row
4 Phases of Rowing : 1 The Catch
2 The Drive
3 The Finish
4 The Recovery
Why Indoor Rowing?
A Quick List by Greg Hammond
I am often asked, “What makes the indoor rower any
better than other forms of equipment for metcon
[metabolic conditioning] training?”
The typical measure of aerobic exercise is elevated
heart rate, which increases blood flow, bringing oxygen
to power the muscles, and of course, a lot of heavy
breathing. All this elevated activity of the lungs and
heart trains and conditions the cardiovascular system.
Rowing, though, has some unique advantages over other
forms of aerobic training that are often overlooked.
*More muscle mass
*Greater range of motion
*Multijoint coordinated movement and
*balance
*Interval-like force generation
*Variable resistance
*Feedback and performance analysis
Tuesday, November 3, 2009
Monday, November 2, 2009
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