Workout of the Week, 3/29/2011

Cigana and I did this workout on the beach in JA!  It's a nice and simple full body workout.

Complete 3 rounds for time:
50 air squats
40 walking lunges (count each lunge as one rep)
30 situps
20 burpees
10 pushups

Here's an additional workout if you have time.

Complete the following:
60 Seconds Handstand Hold
60 Seconds Hollow Rock
45 Seconds Handstand Hold
45 Seconds Hollow Rock
30 Seconds Handstand Hold
30 Seconds Hollow Rock
15 Seconds Handstand Hold
15 Seconds Hollow Rock

Here is a video on how to do the "hollow rock":
http://www.youtube.com/watch?v=WxMtbEQFpnw&feature=related

Workout of the Week, 3/14/2011

This is the workout from this week's BootCamp:

50 situps

50 double unders

50 situps

50 walking lunges

50 situps

50 burpees

50 situps

Here's an additional workout for the week:

21-15-9

Handstand pushups

Jumping squats

1/4 mile run

Do 21 handstand pushups, 21 jumping squats, then 1/4 mile run.  Then 15, then 9.

I'm off to Jamaica until March 22nd!  Have a good week! 

Workout of the Week, 3/7/2011

Check out this video on the Paleo Diet and working out - http://www.crossfitbalance.com/blog/2011/3/6/monday-march-8-2011.html
 
Workout of the Week! 
Option 1 (from Crossfit Balance 3/4/11 WOD, minus the 2K row, see link below
http://www.crossfitbalance.com/blog/2011/3/2/thursday-march-3-2011.html#comments)
800m run (1/2 mile)
100 double unders
800m run
75 double unders
800m run
50 double unders

Option 2 (from Danielle Dionne's Intro to Crossfit class):
1 mile run
50 pushups
50 squats
50 situps
1 mile run

Remember - you can always scale the workouts to fit your needs.

Enjoy!