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Rest Stop Workout II

by drpaul

There’s not much worse for you physically than sitting … and sitting. Studies now show that “sitting is the new smoking” (let that percolate through your brain for a bit and really get what that implies).

This summer we were making our move from New England back home to California. We made it a point to do a mini WOD every day.

On this day we did Box Jumps, Mountain Climbers, and Thrusters. Thanks to Chanya’s amazing planning and preparation, we also had very healthy, fresh food that she’d either pre-coooked or prepared in advance – that and the exercise saved us, for sure!

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Rest Stop Workout I – Summer 2012

by admin

Exercise … anywhere, even at Rest Areas

Dr. Paul and his family working out while driving across the country.

Yes, we brought a few pieces of equipment, but the idea is that you can and should figure out a way to fight the effects of prolonged sitting when making long drives. Even doing Air Squats, combined with Push-ups, Mountain Climbers, Lunges, … whatever – get it done!

Here we’re doing one-arm dumbbell snatches, weighted lunges, and handstands.

A short while later, here’s Chanya and Hope are prepping the fresh salad to go with our grilled rib eye steaks (yes, packing a grill was great; one night we warmed up No Pasta Lasagna on the grill).

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Sprints

by MJ

Sprint Routine #1

  • Warm up with 5 minutes running at recovery pace (a little slower than your average running pace)
  • 3 rounds of: 2 minutes sprinting pace (as fast as you can), then 2 minutes back at recovery pace
  • Over time, increase to 6 rounds, and then increase your sprinting pace
Sprint Routine #2
(great if you have an outside running track near your house)!
  • Warm up with a lap around the track
  • 4 rounds of:
  • 800 m sprint
  • 200 m recovery

Ring Hold Tabata

by admin

Here Dr. Paul and his wife Chanya are seen doing a Tabata at Crossfit Cape Ann. Because there was a limited number of rings for the amount of people, this is somewhat of a modified Tabata in that it was done in twenty second intervals (instead of the customary 20 seconds of work, 10 seconds of rest).

CFCA owners Jon and Karen Conant are getting their team together for the Bonfire Mauli Ola 100 Day Challenge Crossfit “Throwdown” at the closing party on the beach in Hampton, NH this August. Will you be there? Come watch, come participate, come have fun – IT’S A BEACH PARTY with psycho Paleo Crossfit health fanatics!

Stick Warm Up Work

by admin

This warm up work, which can also be done with PVC pipe, is SOOOOOOO overlooked – it’s essential for keeping the shoulders from getting injured AND it can be a stand-alone shoulder injury rehab exercise that works miracles.

 

Do these faithfully before every workout and you will be rewarded with increased shoulder flexibility in addition to decreased injury.

Back Squat, Dead Hang Pull-Ups

by brandon

Goblet Squats, Deadlift with Dumbbells

by brandon
  • Warm Up: 2 rounds – 50 m of Broad Jumps, 50 m of Bear Crawls back to start position
  • Workout: Goblet Squats, Deadlift with Dumbbells
  • Instructions: Perform alternating sets of goblet squats and deadlifts with dumbbells in an ascending rep scheme – 3, 6, 9, 12, 15, 18, 21 (3 goblet squats + 3 deadlifts, 6 goblet squats + 6 deadlifts…) focusing on technique, range of motion, and core stabilization throughout rather than speed. Record weight used and time to complete.
  • Challenge: 5 minutes practice on Kipping Pull-Ups looking for max consecutive reps
  • OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.