Ring Hold Tabata

by admin

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!

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
  • WorkoutGoblet SquatsDeadlift 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.

Jog/Run, Air Squats, Push-Ups, Mountain Climbers, Hollow Rocks, Box Jumps

by brandon

Jog/Run, Anchored Leg Lifts, Alternating Lunges

by brandon

Wall Ball, Russian Kettlebell Swing

by brandon
  • Warm Up: 50 Thrusters with PVC
  • WorkoutWall BallRussian Kettlebell Swing
  • Instructions: Alternating sets of wall balls and Russian kettlebell swings (at or just above eye-level) in a decreasing rep scheme – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (10 wall balls + 10 Russian kettlebell swings, 9 wall balls + 9 Russian kettlebell swings…), focusing on technique, range of motion, and core stabilization throughout, rather than speed. Record weight used and time to complete.
  • Challenge: 25 Handstand Push-Ups (focus on technique and range of motion, not speed)
  • OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.

Run/Row Relay

by brandon
  • Warm Up: 3 rounds – 10 Mountain Climbers, 10 Slide Unders
  • Workout: 400 m Run/500 m row relay
  • Directions: Complete 8 rounds Running 400 m (1/4 mi), resting between rounds only as long as it took you to run the preceding 400 m. If you have access to a rowing machine, you may substitute with eight 500 m rows and one minute rest between. Record times and rest intervals.
  • ChallengeJump Squats – as many as you can get in 2 minutes
  • Active Recovery optionsBreathing walk or Roll and Stretch

Thrusters with Dumbbells

by brandon
  • Warm Up: 3 rounds – 10 Jump Squats, 15 Overhead Squats with PVC
  • WorkoutThrusters with Dumbbells
  • Instructions: In 20 minutes, and taking as many warm up sets as needed at lighter weight, work up to 5-rep maximum thrusters with dumbbells. Increase dumbbell weight between sets until the last set is a maximum effort to complete five reps.
  • ChallengeStatic Leg Hold – 3 attempts at a maximum duration hold
  • OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.

Do What MOVES You! Vitamin F!

by brandon
  • Warm Up: 5 minutes of your own combination of Jumping JacksBurpees,Jump Rope, and Running
  • Workout: Do what MOVES you! Vitamin F!
  • Instructions: Ready! Get Set!  GO! – Participate in an activity, perhaps with friends, which requires moderate to intense physical movement for 30 minutes or more, takes you out of your day-to-day, and generates some Vitamin F – FUN! Today it’s your choice! See [link to http://bonfirehealth.com/vitamin-f-fun-stress-coping/ article] for ideas and reasons.
  • ChallengeGoat – choose any movement you have uncommon difficulty with and work on it for 5-10 minutes looking for progression in technique or completeness.
  • OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.