Anyone else miss these?
SESSION for Wednesday 4/21/2020
WARMUP
20 scap pushups
3x 1:00 planks
20 Cossack squats
20 Wall squats: how close can you get your chest to a wall when squatting
then practice the workout skills
WORKOUT
for time:
3 rounds of:
10 walking planks
15 sit-ups
20 speed skaters
then 100 goblet squats, 50/35# or 24/16kg then
3 rounds of:
10 walking planks
15 sit-ups
20 speed skaters
Share your overall completion time to comments!
No Equipment? No Problem!
Find something heavy to hold in front of you for the goblet squats.
2nd Serving: Need More Work? (Endurance-Bias)
Two-Minute Intervals:
– Walk two to three minutes to pre-warm your body.
– Run 10 minutes at an easy effort to warm up.
– Run 6 x 2 minutes at a hard but controlled effort in the red zone.
– Follow every two minutes of hard running with one minute walking and one minute jogging easy to catch your breath and recover.
– Cool down by running five minutes at an easy effort and walking three minutes.
HSPU Strength Ladder: E2MOM x2 do 1-2-3-2-1
READ: Are Face Masks the New Condoms? – NY Times
WATCH:
Our old set
WORKOUT for Tuesday 4/21/2020
Tabata push press, 2×50/35/20lbs
Tabata toe taps
Tabata Bulgarian split squats, 2×50/35/20lbs
Tabata oblique ups
NO EQUIPMENT? NO PROBLEM!
Tabata push press with a heavy object (a chair, perhaps?)
Tabata toe taps
Tabata bodyweight Bulgarian split squats
Tabata oblique ups
A tabata round is :20 of work then :10 of rest repeated 8 times for each exercise. Rest 1 minute between rounds.
Your score is the lowest-occurring amount of reps in any of the 8 intervals. Post your four scores to comments!
2nd Serving: Need More Work? (Strength-Bias)
150 perfect pushups. Show control both ways and remember that pushups are not just an upper body exercise- it’s a core exercise.
HSPU Strength Ladder: every 2 minutes on the minute x 2 do 1-2-3-2-1
READ: You Should Read This Tale About the First Arnold Classic – BarBend
WATCH:
Coach Sarah
If you didn’t already see our weekly email here’s our schedule this week:
Also if you didn’t see our IG Live Q&A we have a ton planned for release on our social channels, thanks to you all and your continued support.
WORKOUT for Monday 4/20/2020 (LIGHT UP!)
Rx OPTION
every minute on the minute for 30 minutes:
– Min 1: 9 burpees
– Min 2: 12 weighted step ups
– Min 3: 15 single arm push press (alternating sides each round)
– Min 4: 18 jumping lunges
– Min 5: 21 Russian KB swings
QUIET NEIGHBOR OPTION
every minute on the minute for 30 minutes:
– Min 1: 9 step up burpees
– Min 2: 12 weighted step ups
– Min 3: 15 single arm push press (alternating sides each round)
– Min 4: 18 weighted lunges
– Min 5: 21 Russian KB swings
NO EQUIPMENT OPTION
Using a bag or backpack with books or cans of food:
every minute on the minute for 30 minutes:
– Min 1: 9 burpees
– Min 2: 12 jumping air squats
– Min 3: 15 push press (alternating sides each round)
– Min 4: 18 weighted lunges
– Min 5: 21 Russian KB swings or SDHP, depending on the complexity of the weighted implement
Post your score to comments!
2nd Serving – Need More Work? (-Bias)
If you didn’t do yesterday’s 5k for time, do that instead. Our every-other-day-Endurance-bias-work will train specifically to improve your 5k time. You can adapt this into rowing and skiing as well.
- Walk two to three minutes to pre-warm your body.
- Run 10 minutes at an easy effort to warm up.
- Run 8 x 1 minute at a hard but controlled effort in the red zone (see chart below).
- Follow every minute of hard running with one minute walking to catch your breath and recover.
- Cool down by running five minutes at an easy effort and walking three minutes.
HSPU Strength Ladder: every minute on the minute x 4 do 1-2-1 reps
READ: Some Thoughts About COVID-19 and Weightlifting – Catalyst Athletics
WATCH:
Calvin at the catch
WORKOUT for Sunday 4/19/2020
5k run/row for time
Post time to comments!
HSPU Strength Ladder: EMOM x4 of 1-2-1 reps
READ: 5k Training For Runners – The Run Experience
WATCH:
I did the workout after it released yesterday!
JOIN US on Saturday morning at 10am for a HIIT class with Lauren and Nathan on Instagram Live!
Then again on Sunday morning at 10am for yoga with Ivan on Zoom!
WORKOUT for Saturday 4/18/2020
Support Your Local Box Fundraiser – Event 3
for time:
50 double dumbbell deadlifts, 2×50/35/20lbs
50 ab-mat situps
50 box step-ups, 24/20/16″
50 single-arm dumbbell thrusters, 50/35/20lbs
Post time to comments and to http://games.crossfit.com/
READ: Could a CrossFit Gym Be Considered An Essential Service? – Morning Chalk Up
WATCH:
I’ll be doing the Support Your Local Box Fundraiser – Event 3 later today live on both Instagram and YouTube at 4:30pm!
WORKOUT for Champagne Friday 4/17/2020
“KANSAS CITY”
As many reps as possible in 3:00
– 6 burpees
– 8 alternating single arm squat cleans, 50/35/20lbs
– 10 DB pogo hops
Repeat for 5 total rounds, resting 1 minute between each round. Use this timer if on your own.
No Equipment Variation
– 6 burpees
– 8 heavy backpack thrusters
– 10 backpack pogo hops
Quiet Neighbor Variation
– 6 step-up burpees
– 8 alternating single arm squat cleans, 50/35lbs
– 20 weighed calf raises
Add up the total reps from all 5 AMRAPs and post your score!
2nd Serving – Need More Work? (Endurance-Bias)
5 rounds of a 12:00 effort for max distance, resting as needed between efforts.
Goal is to match or beat either of the previous two Endurance-biased 2nd Servings this week. Can run, row, ski, bike, walk, ruck, crawl, or carry. Be mindful of physical distancing from other people!
HSPU Strength Ladder: EMOM x 5 of 1-2-1 reps
READ: Do You Binge Eat at Night? Here’s Why Your Hormones Are to Blame – Cleveland Clinic
WATCH:
I was fortunate enough to receive this email from one of our own long-tenured athlete Sandi Pants:
Hi,Going back to old times with a recipe exchange! As the world is social distancing right now, many of us are experimenting in our kitchens to help pass the time. So you have been invited to be a part of a Quarantine Cooking recipe exchange! Yay!
Please send a recipe to the person whose name is in position #1 (even if you don’t know them) and it should be something quick, easy and without rare ingredients. Actually, the best one is the one you know in your head and can type right now. Don’t agonize over it… It is the recipe you make when you are short on time.
After you’ve sent your recipe to the person in position #1 below (and only to that person), copy this email into a new email, move my name to the top and put your name in position #2. Only my and your name should show when you send your email. Send to 20 friends via BCC.
If you cannot do this within 5 days, let me know so it will be fair to those participating. You should receive 36 recipes. It’s fun to see where they come from! Seldom does anyone drop out because we all need new ideas. The turnaround is fast, as there are only 2 names on the list and you only have to do this once.
In the meantime, stay safe, stay healthy, and STAY HOME.
Happy QuarantineCooking!
Hopefully it’ll get to YOU soon, but since I’m now part of that chain I need people to send this to so COMMENT down below and I’ll get you added to my recipe list!
WORKOUT OF THE DAY for Thursday 4/16/2020
20 handstand pushups
30 DB Devil’s presses
40 pistols (20 per side, however)
50 DB front squats
60 v-ups
No Equipment Option
for time:
20 pike pushups with feet elevated
30 double pushup burpees
40 pistols (20 per side, however)
50 front squats with heavy odd-object
60 v-ups
2nd Serving – Need More Work? (Strength-Bias)
3-6-9-15-21-27 reps for quality
overhead squats
snatch-grip RDL + bent over row
handstand pushups
pullup
HSPU Strength Ladder
every 2:00 on the minute x 2 do 1-2-3-2-1 reps
READ: If You’re Running During Quarantine and Wondering How to Stay Safe and Healthy, These Tips Might Help – BuzzFeed News
WATCH:
