If you have any questions about any of the exercises please go to the link "Crossfit Exercises and Demos". If you cannot find the exercise in question there feel free to email me. begreen12@yahoo.com.
#1)
-5x50m sprints (sprint the 50 and walk back to the start and immediately start again.
-6 falling starts. stand with feet shoulder width, lean forward until close to falling, take off in a sprint for about ten steps. alternate which foot leads out.
-15 max vertical and broad jumps
#2)
-20 jumping pull ups (arms straight at bottom, chin over bar at the top. when recording note if you did pull ups without jumping)
-30 push-ups (arms straight at the top and chest touches at the bottom. when recording please note if you did them not on your knees.)
-40 sit ups (shoulders touch the ground and chest touches thighs. i advice the use of an abmat or something similar)
-50 squats (same standards as for the squat test)
You will complete this list as quickly as possible, rest 3 exactly minutes and repeat. you can do 2-5 rounds of this. When recording note how many rounds you did and your cumulative time.
#3)
-Dead Lifts. 5 sets of 5 reps(5x5).
-Shoulder press. 5x5.
-Back squat. 5x5
Set the loads at whatever you are comfortable with. If you have experience with these lift you should be close to failure on the 5th reps. If you have never done these exercises please try and get with someone who has and/or contact me for personal instruction and/or look at the links to dead lift instruction that i have provided. Be careful when deadlifting as they can be unsafe when performed improperly. be extra cafeful when setting down the weight as most dead lift injuries occur during this portion of the lift. Please see these links for instruction on performing a dead lift:
Dead Lift:
http://www.youtube.com/watch?v=Syt7A23YnpA
http://www.youtube.com/watch?v=Ht363HslwnM
#4)
Rep rounds of 10,9,8...3,2,1 of:
-KB swings (16kg)
-Burpees
-Sit ups
-Knees to elbows
Saturday, June 27, 2009
Friday, June 26, 2009
A Few Things
1-For those of you who have lacked a serious strength and conditioning program and decide to take part in this one, soreness is something that you will become familiar with. It will happen a lot, especially for the first two or three weeks. It is normal, it will not always be like this. It's OK if you cannot stand up or sit down without discomfort. Your muscles will become much more efficient at repair.
2-You will be placing much more exhaustive demand on your body for the next seven weeks. If you begin to experience a lot of fatigue (not during the workout) and are eating without direction it might be time to look into some basic eating methods/strategies.
3-You will need to warm up adequately for workouts. Warming up is not sitting on a bike, running on a treadmill or doing whatever it is people do on an elyptical. You need to be putting your joints through ranges of motion. Most importantly your midsection/lower back. It is the beginning point of all power that is created in the body. It is an area very dense with muscle attachments, bones, ligaments, spine, organs, etc. That being said it is very important to move that area around extensively. If you don not know how to do this the warm up that i do consists of:
-standing back etension
-standing hip etension
-wide angle forward fold and goiong opposite hand opposite leg. 10-20 reps.
-plank to up dog or cobra to down dog with some calf pumps back to plank. 4-8 reps
-hug knees into chest to a glute bridge (feet flat on the ground and hips raised high into the air). ~10reps
-lay flat on your back and raise a straight leg as high as it is able to remain straight and lower immediately.
-Same as previous except once the leg is at the top take it down across your body letting your hips stack on top of each other, return the leg to an upright position and then lower it. Alternate and repeat. ~10 reps
-Roll back to plough position (feet over your head) then roll up to a seated wide angle forward fold. Do 3 to the middle, three to the left and three to the right.
10 squats, ten pushups and situps. Spiderman walks and bearcrawls should be an adequate warm up.
3-Listen to your body! If it says that you need to take a rest day, do it. If it says to only workout three times this week, do it. If you are playing sevens and feel as though Saturday games and practice on Monday and Wednesday is already borderline too much, then do not participate in this workout program. This is a voluntary program for anyone who does not have a program follow or is interested in trying something new. We (NOVA rugby) are just trying to emphasize that strength and conditioning in the offseason is important.
Thats all.
2-You will be placing much more exhaustive demand on your body for the next seven weeks. If you begin to experience a lot of fatigue (not during the workout) and are eating without direction it might be time to look into some basic eating methods/strategies.
3-You will need to warm up adequately for workouts. Warming up is not sitting on a bike, running on a treadmill or doing whatever it is people do on an elyptical. You need to be putting your joints through ranges of motion. Most importantly your midsection/lower back. It is the beginning point of all power that is created in the body. It is an area very dense with muscle attachments, bones, ligaments, spine, organs, etc. That being said it is very important to move that area around extensively. If you don not know how to do this the warm up that i do consists of:
-standing back etension
-standing hip etension
-wide angle forward fold and goiong opposite hand opposite leg. 10-20 reps.
-plank to up dog or cobra to down dog with some calf pumps back to plank. 4-8 reps
-hug knees into chest to a glute bridge (feet flat on the ground and hips raised high into the air). ~10reps
-lay flat on your back and raise a straight leg as high as it is able to remain straight and lower immediately.
-Same as previous except once the leg is at the top take it down across your body letting your hips stack on top of each other, return the leg to an upright position and then lower it. Alternate and repeat. ~10 reps
-Roll back to plough position (feet over your head) then roll up to a seated wide angle forward fold. Do 3 to the middle, three to the left and three to the right.
10 squats, ten pushups and situps. Spiderman walks and bearcrawls should be an adequate warm up.
3-Listen to your body! If it says that you need to take a rest day, do it. If it says to only workout three times this week, do it. If you are playing sevens and feel as though Saturday games and practice on Monday and Wednesday is already borderline too much, then do not participate in this workout program. This is a voluntary program for anyone who does not have a program follow or is interested in trying something new. We (NOVA rugby) are just trying to emphasize that strength and conditioning in the offseason is important.
Thats all.
Wednesday, June 24, 2009
Overview
I will post four workouts weekly. It is expected that you record your times/scores posted before the new week starts. They can be done in any order and on any days.
If you have any questions, or even if you don't have questions about the exercises consult the "Crossfit Exercises and Demos" link I have posted.
Also, when posting your scores please proceed to the "Power Output Calculator" I have posted for you and enter in the appropriate information and along with your times(s), score(s), Weight used please post the scores at the bottom of the calculations for Watts, Horsepower and foot pounds/second.
If you have any questions, or even if you don't have questions about the exercises consult the "Crossfit Exercises and Demos" link I have posted.
Also, when posting your scores please proceed to the "Power Output Calculator" I have posted for you and enter in the appropriate information and along with your times(s), score(s), Weight used please post the scores at the bottom of the calculations for Watts, Horsepower and foot pounds/second.
Before We Get started...
-I wanted to be able to measure the effectiveness of program, so I thought that I would have y'all answer some questions and complete some physical tests.
-I will be administering the tests if you are available and would like to come to Washington Lee High School on Stafford Rd. near the Ballston Metro Station on Sunday, June 28 at 9:30am-11:00am for timing and instruction.
-If unavailable that day and would like to organize/post to comments when and where you would like to meet to do the tests with others feel free to do so.
-I would prefer that you do the tests before doing any of the workouts. There are four workouts that will be posted for next week.
-If you have any questions, comments please post them below as others might have the same questions and we could kill two birds with one stone. If you would like to set up individual or small group workouts with extra instruction let me know. Perhaps we could do something similar to the winter workout sessions at CrossfitFairfax.
-When you have completed both the physical and written tests please post your results or email them to me @ begreen12@yahoo.com.
Questions:
1. Rate your activity level. (1 being totally sedentary and 10 being maximally active).
2. How many days a week do you exercise? and what percent of those "active days" involve working until aerobic failure (usually involves intense physical activity).
3. How well do you eat? (1 being pizza and soda and 10 being strict zonediet (zonediet.com))
Physical tests:
All in one day and in this order you will:
1 - run 800m (2 laps), 400m (1 lap) and 200m (1/2) for time. Take as much rest as desired.
2 - complete as many squats in 2 minutes as possible.
-Butt must go below knee.
-Must begin and end each rep with complete hip extension (standing straight up).
3 - Progressive burpee test: With a running clock one will complete one burpee in the first 60 seconds, then two burpees in the second minute and three in the third and so on until failure. Standards for burpees are as follows:
-Chest must touch the ground
-Simultaneously clap with arms covering your ears and your feet off the ground.
4 - Two cones will be set ten yards apart. For one minute you will go back and forth between the cones as many times as possible. Each time you reach one of the cones counts as one. Start at one cone, not in the middle. Foot must touch the line, you do not need to touch the line with your hand.
Enjoy!
-I will be administering the tests if you are available and would like to come to Washington Lee High School on Stafford Rd. near the Ballston Metro Station on Sunday, June 28 at 9:30am-11:00am for timing and instruction.
-If unavailable that day and would like to organize/post to comments when and where you would like to meet to do the tests with others feel free to do so.
-I would prefer that you do the tests before doing any of the workouts. There are four workouts that will be posted for next week.
-If you have any questions, comments please post them below as others might have the same questions and we could kill two birds with one stone. If you would like to set up individual or small group workouts with extra instruction let me know. Perhaps we could do something similar to the winter workout sessions at CrossfitFairfax.
-When you have completed both the physical and written tests please post your results or email them to me @ begreen12@yahoo.com.
Questions:
1. Rate your activity level. (1 being totally sedentary and 10 being maximally active).
2. How many days a week do you exercise? and what percent of those "active days" involve working until aerobic failure (usually involves intense physical activity).
3. How well do you eat? (1 being pizza and soda and 10 being strict zonediet (zonediet.com))
Physical tests:
All in one day and in this order you will:
1 - run 800m (2 laps), 400m (1 lap) and 200m (1/2) for time. Take as much rest as desired.
2 - complete as many squats in 2 minutes as possible.
-Butt must go below knee.
-Must begin and end each rep with complete hip extension (standing straight up).
3 - Progressive burpee test: With a running clock one will complete one burpee in the first 60 seconds, then two burpees in the second minute and three in the third and so on until failure. Standards for burpees are as follows:
-Chest must touch the ground
-Simultaneously clap with arms covering your ears and your feet off the ground.
4 - Two cones will be set ten yards apart. For one minute you will go back and forth between the cones as many times as possible. Each time you reach one of the cones counts as one. Start at one cone, not in the middle. Foot must touch the line, you do not need to touch the line with your hand.
Enjoy!
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