Archive for November, 2009
Here are a list of workouts designed with all body weight movements so you can still get your WOD in on the road! Take one or two of these a day while you are on vacation. If you have questions on any of these feel free to e-mail me at firstname.lastname@example.org
* Run 1/2 mile 50 air squats – 3 rounds.
* 10 push-ups 10 sit ups 10 squats – 10 rounds.
* 200 air squats for time.
* “Susan” Run 200m 10 squats 10 push ups 5 rounds.
* Sprint 200m and do 25 push ups, 3 rounds.
* 10 Handstand push ups and a 200m run 3 rounds.
* Tabata squats and tabata pushups.
* 5 push ups 5 squats 5 sit ups, 20 rounds.
* Walk 100 meters on your hands, even if it is 2 meters at a time.
* 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
* Invisible Fran…21-15-9 of air squats and push ups for time.
* Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
* Run 1 mile for time.
* 10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
* Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
* 3 vertical jumps 3 squats 3 long jumps – 5 rounds.
* Handstand 30 seconds and 10 squats, 8 rounds.
* 10 push-ups 100M dash 10x.
* Tabata squats.
* 5x 400M sprints.
* 10 X 100 m dash.
* 25 pressing snatch balances each arm. No weight.
* Run 1 mile, lunging 30 steps every 1 minute.
* handstand 30 seconds and 20 air squats, 5 rounds.
* 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
* 100 air squats. For time.
* 4x 25 jumping squats
* 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
* 10 air squats every 1 minute of your 1 mile run.
* 100 burpies for time.
* Run 1 mile for time.
* 10 push-ups 10 squats 10 sit ups 10 rounds.
* 10 vertical jumps, run 400 meters, 5 rounds.
* spend a total of 3 minutes in a handstand.
* 100 air squats for time.
* Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
* Sprint 100 meters, Walk 100 meters, 10 rounds.
* 100 push ups for time.
* Run 1 mile for time.
* 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
* 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
* 10 walking lunges, 10 push-ups, 10 rounds.
* Tabata Squats.
* 50 split jumps for time.
* Workout…Handstand for 30 seconds or 5 handstand push ups…400 meter run. 4 rounds.
* 10 burpies, 100meter sprint 10x for time.
* “L” sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!
* run 400 meters, 50 air squats. 4 rounds.
* handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
* Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
* Run 1 mile for time.
* 10 push-ups, 10 squats, 10 rounds.
* Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
* Handstand to Jack-Knife to vertical jump. 30 Reps.
* Run 1 mile with 100 air squats at midpoint, for time.
* 7 squats, 7 burpies, seven rounds, for time.
* 10x 30 second handstand to 30 second bottom of the squat hold.
* Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
* Run 1 mile, plus 50 squats-for time.
* 100 burpies for time.
* 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
* Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
* 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
* Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
* Handstand 10 seconds jack-knife to vertical jump. 25 reps…
* Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
* 50 air squats x 5. Rest equal amounts as it took to do each 50.
* Run 1 mile and do 10 push-ups every 1 minute.
* sprint 100m 30 squats…8 rounds.
* 30 push ups, 30 second handstand or Plebs Plank..3 rounds.
* 10 sit ups and 10 burpies…10 rounds-for time.
* handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
* 250 jumping jacks…for time.
* 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
* Tabata Push-ups.
* 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
* with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
* Run 1 minute, squat 1 minute 5 rounds.
* run 1 mile for time.
* air squat x 10 push up x 10 sit up x 10 3 rounds for time
* 10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
* Do Tabata Squats with eyes closed.
* bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
* 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
* Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
* sprint 50 meters, 10 push ups. 10 rounds.
* 50 air squats, 4 rounds. rest for 2 minutes between rounds.
* 3x 20 tuck jumps. 3x 30 second handstands.
* 400m run/sprint 30 air squats, 3rounds for time.
* 20 jumping jacks, 20 burpies, 20 air squats…3 rounds
* Warm up. Run 100 meters and do 20 air squats. 10 rounds.
* Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
* 100 air squats 3 min. rest, 100 air squats.
* Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
* 10x 50 meter sprint.
* Test yourself on a max set of push ups…tight body chest to the floor…full extension!
* If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
* Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups
* run 400m air squat 30 hand stand 30 seconds 3 rounds for time
* 5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form
* 50 burpies for time.
* 5 pushups, 5 squats, 5 sit-ups – 20 rounds
* Run 1 mile, stopping every minute to do 20 air squats.
* 30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds
* run 200 meters, 50 squats, 3 rounds
* Tabata Squats
* Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time
(Chris H. showing the SDLHP progression)
Remember today is the final day to sign up for "Turkey Bowl I"! There is already 30 on the list so make sure your name is on it tonight so I can place you. You can still participate if your name is not on the list but it would make my life a whole lot easier, and thats what its all about anyway, right?
For those of you traveling this week, please be safe! There are alot of people here who care about you and want to see you home!
What are you thankful for? If you feel like sharing some of the things you are thankful for this holiday, please do so in the comments.
Sign up at the gym by Wednesday night so you can be placed on a team!
2 teams will be created evenly, determined by athletic ability, and go head to head Thanksgiving Day!!! This is going to be super exciting. You can bring friends or family, just make sure that I know ahead of time so they can be placed. Since this is a team event, you will not have to be awesomely FIT!
Even though we will not be having Kids Camp this Thursday doesn't mean you guys and gals get to slack off! Get out in the yard and play! Have a GREAT Thanksgiving!!!
Congratulations to Yalda for knocking out the L1 Certification this past weekend at CrossFit Atlanta! It looks like there was a great group there to learn from. Everyone here at World Camp is super proud of you!
Q: What is the location of the facility?
World Camp is located right across the street from Target and behind the Tokyo restaurant.
Q: “I am just getting back into shape. Won’t CrossFit be too hard for me?”
A: NO! The time to start is now! If you’re like most people, you’ve probably been thinking about getting in shape for some time. Now it’s time to take action! IF YOU CONTINUE TO PUT OFF MAKING A DECISION ABOUT GETTING IN SHAPE, YOUR BODY WILL DECIDE FOR YOU! Remember the CrossFit workouts are “scalable” based on your current level of fitness. Adjustments can be made to the amount of weight, the number of repetitions, and/or distance making it the perfect application for any committed individual regardless of experience. As you advance so will your workouts!
Q: “What is the WOD?”
A: The WOD is the selected Workout of the Day. The CrossFit program is centered upon constantly varied, functional movements performed at a (relatively) high-intensity. So EVERY workout is different! (For that reason, you should try CrossFit—and give it your all—for 1 month before you decide it’s not for you!)
Q: “Is the WOD really all I need to do?”
A: YES…. as long as you are working as hard and as fast as you possibly can! The workouts must be performed at a high intensity to get the maximum benefit from this program. Gyms and health clubs will have you believe that long, boring workouts consisting of isolated movements (leg curls, leg extensions, hip abduction/adduction a.k.a. the “inner/outer thigh machines”, lat raises, tricep kickbacks, etc) and extended aerobic sessions (20-40 minutes or more on the treadmill, elliptical or stationary bike) will lead to your fitness success. Well, haven’t we all been there… done that? At CrossFit we work exclusively with compound movements and shorter high intensity cardiovascular sessions. Why? Because compound or functional movements and high intensity anaerobic cardio is radically more effective at eliciting nearly any desired fitness result.
Q: “What is the format of the classes?”
A: All classes are conducted in a small group setting. CrossFit is the sport of fitness! As with any sport, at World Camp CrossFit you’ll find community, camaraderie, competition and fun! Classes typically begin with a warm up and dynamic stretching. Then we move into an overview of a strength and/or skill element that will be used in the Workout Of the Day (WOD). Once the warm up and skill/strength component is complete, we will perform the WOD (The WOD takes less than 30 minutes). Classes are typically about 45 minutes in duration.
The above description is only to be used as a general guideline. The actual use of class time may vary.
The 7:30pm crew doing what they do! Great job everyone!
To catch you up to speed, Calvin decided to forgo his regularly scheduled workout to go play a game or two of Volleyball… Then, to top it off, decides to show his face just as the workout was ending (BIG mistake). Since we did fitness testing last night, the vast majority of the group decided to stick around to make sure that Calvin got his test in. I love how much the members here at World Camp have bought it to the program and get rather upset when a family member bails on them to go do something else, like VOLLEYBALL.
It was good to have Charlie back in the 6:30am group today! Welcome back brother!!!
(Some of the 6:30am group knocking out the Kettlebell relay in the cool morning air)
It is good to be back from the Nutritional Certification this past weekend. Yalda and I had a blast and learned quite a bit, it was definitely worth the trip! Great job to the groups that continued in my absence and a big THANK YOU goes out to Sam for holding the fort down.
(Here is a video of Davis flipping out…)
Happy Monday everyone!!! I hope you all had your fill of Pizza, Wraps and Chicken on a stick this weekend because it's time to get back on track! You should have a great day at work knowing that tonight, you have an AWESOME workout in store tonight. See you soon!
"Don't wish it were easier, wish you were better!"
I would like to personally thank everyone again for believing in World Camp Fitness and the methodology behind the training. It was good to see you all in civilian clothes for a change! For those that didn't stick around long enough to see the testosterone flow, you missed out. A challenge was put out there and the bet was called. The workout was a 30/20/10 with Pull Ups and Wall Ball for time! Only at World Camp CrossFit would this be done! Great job to all and again I say Thanks!
Saturday "Weekend Warrior" workout. More pictures can be seen in the "Saturday WOD" album.
I had a blast this past weekend at the L2 Cert in Decatur! I met a TON of great trainers including 2009 CrossFit Game's winner Tonya Wagoner, named the fittest woman on the planet! It was good to get a refresher and train under some of the best trainers in the game, all to continue raising the fitness standard here at World Camp.
Yesterday marked the very first day of Kids Camp! The day started out with agility and coordination drills, progressed into squat fundamentals, a timed relay and then finished up with some stretching with Coach Sam. I think Sam and I had just as much fun as the Kids did! Kids Camp will meet every Monday & Thursday at 4pm. See you all back Thursday!