Workout of the Week, 4/25/2011

#1
5 rounds of:
30 double unders (sub tuck jumps if you can't do a double under)
10 pushups
5 burpee box jumps

#2
3 max handstand hold attempts
-rest 2 minutes in between

#3
20 supermans
20 V-ups
15 supermans
15 V-ups
10 supermans
10 V-ups
5 supermans
5 V-ups

Workout of the Week, 4/19/2011

3 rounds of :
1 minute AMRAP (as many reps as possible) of each exercise, then rest for 1 minute
-pushups
-squats
-burpees
-handstand shrugs

Keep track of your reps and try to maintain that number each round. 

Extra Workouts for the Week!

It's that time of the year when everyone is scrambling to get back in tip top shape (I know I am!) so here are a few extra workouts for the week.

1.  From the CrossFit main site: 

400 m walking lunges (1 lap around the track)
*keep track of time and number of steps

2.  From CrossFit Balance:

Complete 5 rounds for time:
20 burpees
20 overhead walking lunges - each step is one lunge (45lb for men, 25lb for women)
*Scale weight if needed.  We have weight plates in the office at the academy.

Check the CrossFit Balance blog for times posted.  Can anyone finish this in under 11 minutes?
http://www.crossfitbalance.com/blog/2011/4/11/tuesday-april-12-2011.html#comments

3.  Capoeira training:

300 armadas - you can break up the sets however you want and add variations in between.
For example:
Set 1 - armada with one ginga in between
Set 2 - quebra into armada
Set 3 - quebra after armada
Set 4 - quebra into armada quebra after
Set 5 - esquiva lateral then armada
Set 6 - armada esquiva de lado
etc.......

Workout of the Week! 4-11-2011

It's spring!  Grab a buddy and do this workout outside during your lunch break.

From Crossfit Balance:
Complete the following AMRAP (as many reps as possible):
4 Min Stairs
3 Min Double-unders
2 Min Stairs
1 Min Burpee Tuck Jumps
2 Min Stairs
3 Min Double-unders
4 Min Stairs

See the Crossfit Balance blog for stairs in DC -  http://www.crossfitbalance.com/blog/2011/3/10/friday-march-11-2011.html

Workout of the Week, 4-5-2011

Option 1:

21-15-9
Box jumps
Thrusters
Burpees

Do 21 box jumps, 21 thrusters, 21 burpees, then 15...

Video on box jumps:  http://www.youtube.com/watch?v=YRpowg_Pxk4&feature=related
If you don't have access to a box, you can use a workout bench or any elevated surface.  Make sure to fully extend the hips before you jump/step down.

Video on thrusters:  http://www.youtube.com/watch?v=BNTW7B09VJg
Make sure you do a full squat and extend your arms as you rise from the squat.  DO NOT do a full squat and then a full shoulder press

Option 2:

4 rounds of :
Run 1/2 mile
Rest for 1 minute

Option 3:

5 rounds of:
1 minute of queixada, armada, meia lua de compasso (with transition in between and no ginga)
Rest for 1 minute

Enjoy!!!