For those of you who have been working out for awhile, you may want to try these Navy Seal workout guidelines for an extra challenge.
You could say I was a little sore today from Pyscho 30. Especially the legs and hammys. Today, I did some heavy work with Dumbells – seated military press to work out the shoulders and seated curls to test biceps. Whenever you’re working with heavy weight and low reps, it’s really important to warm up properly. Here’s what I did exactly (db weight x reps):
DB Military Press:
12.5×8, 15×9, 20×6, 25×3, 30×1, 35×1, 45×1, 45×1, 45×1
30×1, 35×1, 40×1, 40×1
I also did some assorted exercises to work the triceps–dips, skullcrushers, etc. Nothing crazy. I hate working triceps, for some reason. Could it have to do with the weird popping feeling I usually get in my elbows during these exercises…probably.
Anyways, just about to read the September issue of CrossFit Journal. I’ll let you know about anything interesting I find.
Until next time- Get Stronger, Run Faster, Jump Higher.
Today’s Crossfit workout consisted of 30 reps of the following exercises (see videos for more information), completed as fast as possible:
KB swings (I used 35 lb dumbbell)
Push Press (45 lbs)
I completed this workout in 14 minutes flat. Felt like a visit from Mr. Pukie was coming but I managed to fight him off.
Until next time. Get Stronger, Run Faster, Jump Higher.
As I mentioned previously, I’m participating in the CrossFit Fight Gone Bad event to raise money for the Prostate Center Foundation on September 29. I’ve been following the CrossFit training philosophy since June, but only recently decided to join this event. Since the event is coming up in less than a month I figured I need to start specifically performing the Fight Gone Bad workout at least once a week.
Last night was my first encounter with the workout and it kicked my ass. Instead of 3 rounds, I decided to do 2, since I didn’t want to overdo it the first time. I used 15 lbs for Wall-Ball, 55 lbs for the Sumo Deadlift High Pull and Push Press, and a 20 inch box for Box Jumps. Since there’s no row machine at my gym (silly Gold’s Gym) I used the horizontal cable pull machine loaded with 40 lbs.
These exercises on their own aren’t difficult. But putting them all together and doing them for maximum intensity is what makes CrossFit so tough, yet so rewarding. Yes, this workout kicked my ass. And if you go your hardest, it should kick your ass every time.
Here’s another video of the Fight Gone Bad workout. Get Stronger, Run Faster, Jump Higher.
On September 29, I will be competing in the CrossFit Fight Gone Bad event, which aims to raise money for the Prostate Cancer Foundation (PCF) to support prostate cancer research. Fight Gone Bad, is one of the most intense CrossFit workouts–a combination of five different exercises done in three rounds, with each exercise being performed for one minute each. This event will bring together hundreds, if not thousands, of CrossFitters from around the country to compete in both team and individual competitions. I’m a member of North Carolina’s team for this event, which raised over $110,000 for the PCF last year.
Prostate cancer is the most common non-skin cancer in America, affecting one in six men. Men are 35% more likely to be diagnosed with prostate cancer than women are to be diagnosed with breast cancer.The Prostate Cancer Foundation is the world’s largest philanthropic source of support for prostate cancer research with a simple, yet urgent goal: to find better treatments and a cure for recurrent prostate cancer.
I am dedicated to this event and hope that you will support me in reaching my fundraising goal. If you’d like to make a contribution please visit my donation page.
If you’re wondering, “What exactly is Fight Gone Bad?” check out a video of the Fight Gone Bad workout:
One of the great things about CrossFit is that the daily workouts (“Workouts of the Day” or WOD) are hardly ever the same. You should vary your workouts for two main reasons: 1)So your body doesn’t adapt to any routine and continues to be challenged each time and 2)so you don’t get bored. Because when you get bored of your workout, you tend to slack off, and this may lead to loss of focus/intensity and eventually, skipped workouts.
You can see each WOD on CrossFit’s main page. Today I did “Elizabeth”: Two exercises (cleans and dips) with reps of 21-15-9. Alternate exercises, no rest in between sets. The expert CrossFitter would use 135 lbs for cleans and do ring dips. However, I’m no expert (yet) so I did cleans with 65 pounds (yes I know that’s weak, but its my grip that’s holding me back) and normal dips because my gym doesn’t have rings. That’s another great thing about CrossFit–you can always modify the exercises to fit you, and scale the weight accordingly.
It’s important to track your time in all these exercises. I finished Elizabeth in 7:20–should have been faster but I kept having to rest on the cleans because my hands kept getting tired. I know all you brainwashed gym rats are probably thinking, “workout in under 8 minutes! That’s impossible.” but I say try that and see if you aren’t challenged. Also make sure to warm up properly. I’ll go over the official CrossFit warm-up sometime soon.
See below for a video of today’s WOD, Elizabeth. Get Stronger, Run Faster, Jump Higher.
CrossFit Jason is my interpretation and attempt at using CrossFit principles to achieve maximum fitness—strength, speed, agility, power, flexibility, etc. If you want to get stronger, run faster and jump higher, CrossFit is for you. Follow me on this journey to elite fitness and I promise you won’t be disappointed. We’ll discuss what fitness really is (debunking all the crap people waste their time on in gyms and so-called fitness magazines), CrossFit exercises, workouts, diet and other CrossFit-related information and principles.
All CrossFit resources are 100% free. Though I may include some sponsor offers from time to time as an added bonus for people who want to take things to the next level, it’s important to remember that CrossFit principles can be utilized by anyone—young, old, guys, girls, kids, etc.
CrossFit is not a quick fix to help you lose weight or a miracle diet/workout. It’s balls-to-the-wall intensity and hard work that will gain you elite fitness for life. If you follow the CrossFit workouts, your physical fitness will improve, as will the quality of your life. I hope you will find this blog interesting, and if there’s anything you’d like to see on here, please let me know.