AMRAP Fitness Strength and Conditioning: Monday

Monday, March 15, 2010

Monday

Hello all:

I have a few openings this week:
Tuesday 3/16- 12:30pm opening
Wednesday 3/17- partner needed @ 5am
Thursday 3/18- partner needed @ 3:30pm
Friday 3/19- opening @ 10:30am

***Group training every Friday @ 11:30am & 12:30pm***

Workout #1
Part 1
5 rounds of AMRAP:
3 minutes of air squats
2 minutes of push press (Mens #70 & Womens #50)
1 minute of burpees
2 minutes rest after each round

If time Part 2
Tabata
Pull-ups
Push-ups

5 comments:

AMRAP FitnessMarch 15, 2010 at 2:16 PM
I'd like someone to beat a total of 950 air squats...

Very impressive...
ReplyDelete
Replies
UnknownMarch 16, 2010 at 12:06 PM
This workout sucked!!! In a good way of course =) No 950 for air-squats, but a proud 850!!! A very proud 209 for push-press with 55lbs: And, a not so impressive 66 burpees. At that point my quads were on fire!!! GAG!!!
ReplyDelete
Replies
UnknownMarch 16, 2010 at 6:46 PM
Not to mention my lack of sleep the past 5 months is finally catching up to me... Having a sick child for 5 months is not easy. My advice to parents, never opt for the nasal-flu-mist! It has made our lives a living hell! Since September it's been one sickness after another... Poor kid =(
ReplyDelete
Replies
feliciaMarch 17, 2010 at 10:43 PM
As soon as I am 100% I will beat the total of 950 squats! I WILL complete 951!
ReplyDelete
Replies
feliciaMarch 17, 2010 at 10:46 PM
BTW Sue...we will the 951 together! HA! You rock my friend....850! Incredible.
ReplyDelete
Replies

Add comment

World Class Fitness in 100 words

In the words of Greg Glassman, the founder of CrossFit, this is the definition of elite fitness in less then 100 words.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

Powerful Beyond Measure

"Our worst fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented and fabulous?' Actually, who are you not to be? You are a child of God; your playing small doesn't serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God within us. It is not just in some of us, it is in everyone, and as we let our own light shine, we unconsciously give other people premission to do the same. As we are liberated from our own fear, our presence automatically liberates others."

Nelson Mandela

CrossFit South Rockland

Monday, March 15, 2010

Monday

5 comments: