Ring Hold Tabata

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Here Dr. Paul is 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

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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.

Dumbbell Press

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  • Stand with your feet at shoulder width apart and keep your elbow pointing slightly downward, and your hand just outside your shoulder.
  • Initiate the lift with your hips at full extension, pressing the dumbbell upwards off of your shoulder, retracting your head slightly to make sure you do not contact your face with the bell.
  • Press right to full extension so the dumbbell is directly over your head and your elbows are locked out at the top.
  •  Return the dumbbell back to your shoulders.

Sott’s Press

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As you can see, this is a challenging movement/exercise. If you can master this, your spine and your posture will REJOICE! This will help undo all that time you spend sitting at the computer.

Remember, it’s not only okay but recommended to start with a broom handle or a PVC pipe.

  • Clean a kettlebell or weight bar over your head with arms locked out
  • Get in the bottom of your squat
  • Press the weight bar until its locked out
  • Lower it back into the starting position and repeat
  • Stay in the bottom of your squat for the entire movement (we told you it was hard; we never said being fit was easy, just worth it).

Wall Balls

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Got 10 minutes to workout? Do 75, 100 or 150 Wall Balls and you’re done. Can be done with any weight ball – 2, 5, 10, 12, 15 or 20 lb ball. Don’t have a ball? Use your cat. A great full body exercise.

  • Begin the movement at the bottom of a squat position with a wall-ball held at your chest in the rack position.
  • Drive upwards out of the squat and jump the wall-ball upwards towards your target using your arms to guide the ball accurately.
  • Catch the wall-ball off the bounce by absorbing the ball to your chest with your arms and begin to descend into your squat.
  • Squat with the wall-ball until you reach your beginning position and repeat.

Anchored Leg Lifts

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  • FInd a pole, post or doorway
  • Lie flat on the ground with your head by the post, your arms holding onto it
  • Using the pole to anchor you, lift your legs as high as you can. Touch the pole if possible.
  • The lower you legs back down flat to the ground.

Goblet Squats

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If you don’t have a kettlebell, you can use a dumbbell or medicine ball.

  • Start with your feet shoulder width apart, holding the kettlebell OR dumbbell with two hands, letting the weight rest against your chest
  • Send your butt back and bend your knees while keeping your chest proud
  • Bring your legs to just below parallel
  • Return to an upright standing position

Bench Dips

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  • Start with sitting on a bench or sturdy coffee table
  • Place your hands on the bench, lock out your arms and slide your body off the bench
  • Stick your feet out straight
  • Lower your body until your arms are at a 90 degree angle
  • Straighten your arms back out to full extension
  • Repeat!

(To make this exercise more challenging, place your feet on a box instead. This will make the dip harder.)

Kettlebell Sit-ups

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If you don’t have a kettlebell, use a dumbbell or a small dog. Sit Ups are a tried and true exercise – gives you core strength and helps stabilize the supportive muscles around your spine when done correctly.  If you haven’t done sit ups in a while, just do regular Sit Ups, without holding a weight.

  • Start sitting up, holding the kettlebell with two hands, letting it rest against your chest
  • Lay down, keeping your back straight and maintaining a healthy curve in your lower back. Bring the kettlebell down with you as you lay flat
  • Keep both hands on the kettlebell as you sit back up, keeping your core muscles flexed
  • Come to a fully upright  position where you started