thurs 3-31-11 workouts

warm up + walking lunges 10 on each side. 10 dips on a chair or table. 10 push up for 5 rounds

wed 3-30-11 work outs

warm up+ 12 rounds of 10 burpies and 10 leg lifts

tue 3-29-11 work out

warm up+ run in place for 30 sec knees high. then do 10 push ups run in place 30 sec 10 squats run in place 30 sec 10 sit ups. do 4 rounds

mon 3-28-11 workouts

warm up+ 10 rounds of 10 situps 10 supermans 10 v-ups

sunday 3-27-11

warm up+ 10,9,8,7,6,5,4,3,2,1 of burpies and push ups and squats. That is 10 burpies, push up, and squats. then 9,8,7 and so on

sat 3-26-11 workout

run a 5 k if you are a moderate runner run for 30 mins. If you are a slow runner run for 45 mins to an hour

friday 3-25-11 work outs

Warm up + 5 rounds of  200 meter run 10 squats 10 push ups if you dont know what 200 meters run for 45 sec.

Thurs 3-24-11 work out

warm up + 1 min of work 1 min of rest push up, sit ups, squats, burpies, count how many reps for each exercise.  1 min of push ups 1 min rest 1 min sit ups 1min rest and so on and so on.

wed 3-23-11

warm up + 15 mountain climbers on each leg 10 vertical jumps and 5 burpies for 5 rounds on the vertical jumps just jump with your arm strait over head. If you dont know what any of the exercises are just youtube them.

tues 3-22-11 workouts

warm up + 15 lunges on each leg 30 v ups or leg lifts. 3 rounds 45 sec rest between each round.

mon 3-21-11 work out

warm up + for time 100 squats 50 sit ups and 25 push ups

sat 3-19-11 work out

warm up + do 8x 100 meter sprints. If you dont know what a 100 meters is sprint for about 45 sec. rest for 2 mins in between sets.

friday 3-18-11 workouts

warm up + 5 rounds run for 1 min then do squats for 30 after rest for 3-5 mins then do 25 sits up 25 leg lifts and a plank for 1 min do that twice

thursday 3-17-11 work outs

warm up+ every minute on the minute do 5 jump squats for 20 mins. If that is feeling to easy every minute and a extra squat. 5 the first min 6 the second min and so on and so

wed 3-16-11 workout

warm up + amrap (as many rounds as possible) in 20 min, 10 lunges on each leg, 10 push ups 10 v ups or leg lifts. and 10 burpies

tues3-15-11 workout

warm up + 10 push ups then 20 walking lunges that is 10 steps with each leg. and 10 sit ups for 10 rounds

Monday 3-14-11 workouts

Warm up +  run 200 meters 10 squats 10 push ups 5 rounds if you dont know what 200 meters is run for 1 min

Run 5 k

Going to wildflower tomorrow for a training weekends

friday 3-11-11 work out

warm up + on the minute for 10 mins do 5 squats. And 5 squats every time. so the first min you do 5 squats second min 10 third min. 15 and so on. Do that for 10 mins strait.Have a good friday

thursday 3-10-11 work outs

warm up + 10 burpees 10 jump squats 10 push ups 3 rounds for time

post times

And if you are doing these work outs post your times so we can see how you are doing.

tues 3-8-11

warm up +  AMRAP (as many rounds as possible)in 20 min 5 lunges on each leg, 5 push up 5 dips. You can put two chairs together or do them off a table. then run for 1 min. do that as many times as possible in 20 mins.

crossfit endurance

Crossfit Endurance is a awesome way to train. And it really seems to be working. I am training less and getting faster and stronger. Now I am  a guy that like to go all out. So when I start something I jump in head first. And I didnt  realize that when adding weights in to the work out how much it taxes the body. My recovery is getting better now. But I recommend if starting cfe just do what you can do. If you follow there wods it is going to take a toll on you. Just make sure you get enough recovery. That is the most important thing you can do is recover. That goes with anything you start doing. Go into it slow and it will help with injury and burnout. But I really recommend cfe it has been awesome. And there is just so much new stuff coming out. So find out what works for you and mix and match. So you can find the right program for you. And remember pain is temporary but you time on the internet is for ever.

monday 3-7-11 workout

warm up + 50 jumping jacks 40 sit ups 30 jumping jacks 20 sit ups 10 jumping jacks then go back up the latter starting with sit ups

sunday 3-6-11 the day of rest

Today just rest and recover.. Enjoy the day. If not go for a swim or you can do 100 walking lunges. If you do you are awesome

3-5-11 sat work out

warm up + run 100 m then do 20 push ups 200 m 15 push ups 300 m 10 push up and  if you dont know distance for the 100 just run for a min 200 run for 2 min and the 300 3 mins but run as fast as you can all out

friday 3-4-11 work out

warm up+ 20 jumping jacks 15 squats and 10 push up. 5 rounds for time.

thursday 3-3-11 work out

warm up + tabatta squats that is 20 seconds on 10 seconds off for 4 mins. so do squats for 20 sec. and rest for 10 seconds for 4 mins straight. If you want to make it harder do the rest part and the bottom of the squat. Have fun

wed 3-2-11 work out

warm up + time trial today 1.5 miles as fast as you can.