the beginner's guide to
|
|
- Augustus Gallagher
- 6 years ago
- Views:
Transcription
1 the beginner's guide to CrossFit
2 So, you're thinking about trying CrossFit? You've probably heard people talk about CrossFit, seen pictures on Facebook, or watched the CrossFit Games on ESPN. You've become intrigued, but maybe you have some reservations and still aren t quite sure about jumping in. DON'T WORRY -- we all felt the same before we started! There are a lot of myths about CrossFit out there. This handbook sets out to bust those myths, give you an overview of what CrossFit really is, why it works, and why it s exactly what you re looking for!
3 What is CrossFit, exactly? CrossFit, in as few words as possible, is: Constantly Varied, Functional Movements, executed at High Intensity. It is those 3 key segments that sets CrossFit apart. In a few more words, you could say our workouts always change, keeping you engaged and excited for what tomorrow may bring. Our movements are inherently safe, yet highly effective, giving you the most bang for your buck. It s the intensity, however, that s the most important. It s the magic ingredient that produces such amazing results! Don t worry though, it s all relative. Each individual is able to adjust every workout to their current level. We ve literally had hundreds of people come through our door with no CrossFit experience, and been able to guide them through a workout and get them on their way to a happier, healthier version of themselves!
4 the 10 Skills of CrossFit For CrossFit, fitness is the goal. We want to increase your ability to do various tasks with varying demands. Short sprints. Long runs. Quick, heavy, explosive lifts. Consistent, methodic, muscular endurance. You name it, we do it over the course of our programming. We focus on ten specific skills. We measure and assess these core tenets to ensure you're reaching your goals, whether they're weight loss, strength gains, or healthy living. Cardiovascular endurance Stamina Strength Flexibility Power Speed Coordination Agility Balance Accuracy
5 Daily "WOD" CrossFit is a class based model. Each day we have set class times for you to come to and be led through your workout by a coach with other members. Most CrossFit classes run for an hour, and consist of a warm up, skill or strength work, and then a metcon (metabolic conditioner). All this makes up the Daily WOD (workout of the day). As we mentioned earlier, you will do a variety of exercises in a class. Running, rowing, biking, squats, presses, deadlifts, clean and jerk, snatch, pull ups, push ups, and much, much more. We combine these movements in different ways and combinations to always keep your body guessing. All of our workouts are designed by our coaches with thought and care, ensuring you receive the variety, yet consistency, you need. Part of what makes CrossFit so addictive is that even on your worst day, you're still making progress.
6 What Movements Should I Expect? Squats Deadlifts Cleans Snatches Thrusters Muscle-Ups Ring Dips Push-Ups Pull-Ups Pistols Rope Climbs Common CrossFit Terms WOD = Workout of the Day PR = Personal Record (or Personal Best) AMRAP = As Many Rounds/Reps as Possible EMOM = Every Minute on the Minute Rep = repetition, or the number of times you repeat the movement within one set Set/Round = a block of repetitions (ie, 3 sets of 5 push-ups) 1RM = 1 Rep Max (your heaviest successful weight lifted) Sample AMRAP AMRAP10 (10 minutes): 5 push-ups 10 deadlifts (135 lb for men, 95lb for women) 15 air squats Sample EMOM EMOM8 (8 minutes) Two snatches at 70% of your 1RM
7 Community CrossFit is more than just a great workout. In a CrossFit gym (sometimes known as a "box), you ll find a community of like minded people who show up consistently, put in hard work, and get results. We might not all have the same goals, but we're all working together to push ourselves physically, and mentally to the next level. Many people come through our doors because they re looking to get into shape, what they don t expect is the friendships they create and sense of belonging they develop. The members of a CrossFit box create a unique community that become extensions of your family. Coaching One of the major differences between CrossFit and most other fitness systems is the coaching. Our coaches aren't just there to babysit the class and do the workouts in front of you expecting you to follow along. We're there to teach new skills, correct form, ensure proper movement, motivate you, and congratulate you when you're done. This is an ongoing process that requires a personal attention from your coach that you won t get anywhere else. Can't do something because of an existing weakness or injury? No problem. We'll give you a modified version that trains your muscles and your brain so that you'll eventually be able to do the full version!
8 Think CrossFit is Right for You? If you've made it this far, we're positive you have the determination to be successful at Big Shoulders CrossFit. But we know you might still be on the fence. After all, this is probably something completely new to you! We're so confident that you'll be happy at Big Shoulders CrossFit that we're offering you a free workout! Get in touch with us and come see why people get hooked on the workouts, the people and the results at BSCF! Fill out this form OR us at info@bigshoulderscrossfit.com OR call us at
CrossFit's aim is to improve all ten general physical skills in balance with each other. Excellence in all physical skills. None above the rest.
You may have heard of CrossFit. You may have even wondered about it. What's it like? What exactly is CrossFit? Does it work? And more importantly, can it help me lose weight? First, let me tell you a little
More informationWelcome to Crossfit DeCO!
Welcome to Crossfit DeCO! This presentation is designed to be a reference for you about your membership (PERKS!) as well a helpful guide for the movements and terms you will see each day in class. Always
More information4 to 6-6 to 9-2 to 3 Minutes -30 to 40 Minutes -5 to 7 Days
FitCHEM 201 Page 1 FitCHEM 201 Ideology 11:53 AM FitCHEM 201will me a combination of a Max OT Training Series, CrossFit, and Running The initial program will be a 4 week trial. Also this is all that you
More informationWelcome to FREAK Week ZERO within the 6 Weeks To FREAK Strength / Power Protocol. Week ZERO will serve as a bit of a testing ground to help determine the loads you ll be using within the upcoming weeks
More informationCOMPETITIVE ~ June 2016 ~
Sunday, 29 May 2016 Monday, 30 May 2016 Tuesday, 31 May 2016 Wednesday, 01 June 2016 Thursday, 02 June 2016 Friday, 03 June 2016 Saturday, 04 June 2016 Rest Day 1.Snatch 2016 Lurong Summertime Week 3 WOD
More informationCROSSFIT WORKSHOP: DUMBBELL TRAINING GUIDE
CrossFit is a registered trademark of CrossFit, Inc. All content herein is Copyright CrossFit, Inc. No content, in part or in whole, may be reproduced without prior written consent from CrossFit, Inc.
More informationINTRO. - Team Fraser Coast
INTRO Trying to figure out the basics of CrossFit on your own can be challenging. The web is filled with so many conflicting resources on Functional Fitness 101, finding simple answers as to what it is,
More informationWEEK 1: Pre-Test Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 1: Pre-Test A. Close Grip Bench Press work to a max B. Rear Foot Elevated Split Squat x 8 reps per leg work to a max dumbbell weight C. Build to a max weighted pull up Row 30 sec All Out, rest 30
More informationEight Weeks to SEALFIT Operator WODs
Eight Weeks to SEALFIT Operator WODs The Operator WODs are designed to get you operator ready. Remember these from the first chapter? The operator Must work at near peak output for very long periods of
More informationWelcome to Crossfit DeCO!
Welcome to Crossfit DeCO! This presentation is designed to be a reference for you about your membership (PERKS!) as well a helpful guide for the movements and terms you will see each day in class. Remember,
More informationBuilding and Maintaining Fitness for Outdoor Athletes
Building and Maintaining Fitness for Outdoor Athletes Saul Jimenez Certified Strength and Conditioning Specialist USAW Club Coach http://www.peninsulacrossfit.com saulj@maddawgfitness.com Overview What
More informationBrass Ring Fitness Brass Ring Cycle Sample Week. Level: Beginner
Brass Ring Fitness Brass Ring Cycle Sample Week Level: Beginner Legal Notice: You are permitted to distribute the electronic version of this book intact, without editing it in any way, shape, or form.
More informationUltimate Fat Loss. Guidelines
Ultimate Fat Loss Guidelines This 8 week training program is meant to get you lean in the most efficient possible. Because of this, you ll essentially be doing 6 workouts per week. You can do 3 longer
More informationBrass Ring Fitness Brass Ring Cycle Sample Week. Level: Advanced
Brass Ring Fitness Brass Ring Cycle Sample Week Level: Advanced Legal Notice: You are permitted to distribute the electronic version of this book intact, without editing it in any way, shape, or form.
More informationCOMPETITIVE ~ July 2016 ~
Sunday, 03 July 2016 Monday, 04 July 2016 Tuesday, 05 July 2016 Wednesday, 06 July 2016 Thursday, 07 July 2016 Friday, 08 July 2016 Saturday, 09 July 2016 Independence Day Pre/Post Class - 1. Snatch Pre/Post
More informationSKILL LEVELS. How fit are you? Using the Athletic Skill Levels
SKILL LEVELS How fit are you? That simple question quickly gets complex. Fit for what? How fit is fit enough, and how do you evaluate your fitness? Develop fitness with sport-focused workouts, and test
More informationBuilding Knee F lexion E ndurance ( Bodyweight and lighter loads in aerobic setting, extending out into muscle endurance)
CHRIS DETMERING High-Level Athlete AREAS OF PRIORITY Refinement of 1st and 2nd pull in Olympic lifts -> Moving i nto higher p ercentages o f max ONCE m ovement pattern is proficient in non-fatigued setting
More informationDay 3 IWT. Dynamic warm up - 5 min. Hang Snatch drills - 10 min
Co-ed Challenge: - People have signed up for this challenge to hopefully see a big change in their bodies in 6 weeks. We have programmed the challenge with relatively simple movements. This way, we can
More informationCross Fit Friend, Fad or Foe?
Cross Fit Friend, Fad or Foe? If you re involved in the fitness community even a little bit the chances are that you ve heard of CrossFit. Particularly with recent endorsements by Reebok and the popularization
More informationRigorous Training. September 2013 Programming.
Rigorous Training September 2013 Programming http://crossfitbirmingham.com This is a compilation of our September 2013 programming. To program for our box and followers, we use a 5 days on 2 days off schedule.
More informationSquat progression to continue strengthening his bottom position and minimize knee valgus as the load increases
SAM ZAMMUTO Moderate-Level Athlete AREAS OF PRIORITY Building into Opex Winter Classic the first o f December -> Mixed Aerobic Sets to work on breathing and transferability to: task-dependent or time-dependent
More informationI attached some videos and explanations of some lifts that aren t super familiar in the lifting world.
Intermediate to Advanced Strength Training and Interval Conditioning Step 1: Find your 1RM in back squat, front squat, deadlift, strict press, and push press. Step 2: Have a solid base in working with
More informationou don t have to lots of equipment or fanc 100 home workouts
y ' y ou don t have to lots of equipment or fanc... y machines to get fit! ou are the machine 100 home workouts The beauty of CrossFit is you can do it anywhere and it can be done with little or no equipment.
More informationIntensity: Intensity:
NAME HOUR Directions: Answer the following questions using complete sentences and proper grammar. Answers should be detailed. Give 3 workout examples for steady-state cardio and 3 workout examples for
More informationfor Sports Performance
Strength for Sports Performance Sample Strength Workouts T he following are two sample 6-week strength workouts that should be performed 3 days a week. The first workout, Introduction to Strength Training,
More informationWTC II Term 4 Notes & Assessments
Term 4 Notes & Assessments Training Goals When training, it is important to understand what you want to accomplish. In other words, you must have a purpose for your training sessions and overall program.
More information5x5 for Intermediate Lifters
5x5 for Intermediate Lifters The intermediate stage of your strength evolution represents an especially tricky time. Gains start to stall, and you can t just go in and do 5x5 for all of the lifts anymore.
More informationPOWERED BY CROSSFIT PETRAM
CROSSFIT 101 POWERED BY CROSSFIT PETRAM Intro This ebook is designed to give you a basic idea of what CrossFit is and how it can help you transform your body. This guide will define CrossFit, get rid of
More informationHow To Train for Strength and Fat Loss with Consistent Results
How To Train for Strength and Fat Loss with Consistent Results Hi. My name is Johan and I'm Head Fitness Coach at BIG 5 Fitness in Yarraville, VIC. I have been training myself and my clients using the
More informationBrass Ring Fitness Basic Training Week 3 Level: Beginner
Brass Ring Fitness Basic Training Week 3 Level: Beginner Legal Notice: You are permitted to distribute the electronic version of this book intact, without editing it in any way, shape, or form. However,
More informationDropset Training And HIIT By Shaun McGill
Dropset Training And HIIT By Shaun McGill Legal Disclaimer As a health and fitness professional with over 8 years experience in coaching people to great results I believe 100% in what I m sharing within
More informationON-RAMP TRAINING PROGRAM
ON-RAMP TRAINING PROGRAM Strong. Swift. Durable. www.militaryathlete.com Jackson, WY ON-RAMP TRAINING PROGRAM PROGRAM DESCRIPTION The following 6-week, 28-session training plan is designed to lay a base
More informationThe Beginner s Gym Workout Plan
The Beginner s Gym Workout Plan If you haven t worked out in a long time or you re just starting for the first time, your main goal for the first few weeks will be to learn the correct form for each exercise
More information12-Week Vertical Jump Program Trial Version (first 5 weeks of program)
12-Week Vertical Jump Program Trial Version (first 5 weeks of program) Follow this program as consistently as possible for optimal results. Please read this entire journal to understand how important certain
More informationTHE MUSCLE EVO MUSCLE BUILDING CHEAT SHEET
THE MUSCLE EVO MUSCLE BUILDING CHEAT SHEET TODAY, I am going to show you exactly how to go about building muscle. If what you re doing at the moment isn t working, please pay attention. What I have to
More informationRunning head: CROSSFIT VS. TRADITIONAL EXERCISE BIERHAUS 1
Running head: CROSSFIT VS. TRADITIONAL EXERCISE BIERHAUS 1 Comparison of Metabolic Equivalent of Task and Heart Rate Levels of an Adult with Intellectual Disability Participating in Crossfit and Traditional
More informationOMEGA BODY BLUEPRINT.
Four Exercises Every Fat Loss Program Needs As I ve mentioned a few times now, designing programs is equal parts art and science. I m fond of saying that there are some things that cannot be taught, but
More informationGENERAL WORKOUT OF THE DAY ~ July 2016 ~
Sunday, 03 July 2016 Monday, 04 July 2016 Tuesday, 05 July 2016 Wednesday, 06 July 2016 Thursday, 07 July 2016 Friday, 08 July 2016 Saturday, 09 July 2016 3 Rounds for time of: 21 Walking Lunges with Overhead
More information5 HIIT Workouts To Get Your A** In Shape
5 HIIT Workouts To Get Your A** In Shape Burn Off The Fat WITHOUT Losing Muscle These 5 workouts follow the protocol of High-Intensity Interval Training (HIIT). If you don't know what HIIT is, basically,
More information6 Week Accelerated Fat Loss Resistance Program
6 Week Accelerated Fat Loss Resistance Program A program that works B e y o n d F i t 1 0 2 P a r k L a n e -->You deserve to feel amazing. The next four weeks will push you further than you ve ever thought
More informationCROSSFIT MONCTON. Chalk Talk - Mobility Matters. December So you have made it to the box.
December 2014 CROSSFIT MONCTON Monthly Newsletter Chalk Talk - Mobility Matters So you have made it to the box. You get changed into your favourite workout shorts, a bad-ass t-shirt and some rockin, neon
More informationWeek 2 Block/hang snatch (mid-thigh) - 65% x 2 x 6; 1 min rest Power jerk - 65% x 2 x 6; 1 min rest Jerk dip squats with bands - 95% (of jerk) x 2 x 4
Catalyst Classic Squat Wave Cycle This is a 9 week cycle using 3-week waves with a squat emphasis, including some pause squatting, but plenty of classic lifts at pretty heavyweights. Notes: On jerk dip
More informationGary McKechnie. Becoming a Masters Games Athlete 60+ Years
Gary McKechnie Becoming a Masters Games Athlete 60 Years Gary McKechnie Gary is retired, loves playing with his grandchildren and has a very serious goal: To make the Crossfit Games as a 60 Masters male.
More informationTHE BEGINNER S GUIDE TO THE GYM. Everything you need to know
THE BEGINNER S GUIDE TO THE GYM Everything you need to know 2 So you re going to start working out - - - - X First off, congratulations! By making this decision you ve made a commitment to improve yourself;
More informationBrass Ring Fitness Basic Training Sample Week. Level: Beginner
Brass Ring Fitness Basic Training Sample Week Level: Beginner Legal Notice: You are permitted to distribute the electronic version of this book intact, without editing it in any way, shape, or form. However,
More information24 HEROES. 24 WORKOUTS. 24 HOURS. 28 June - 4 July 2018 BENEFITING THE NAVY SEAL FOUNDATION
24 HEROES. 24 WORKOUTS. 24 HOURS 28 June - 4 July 2018 BENEFITING THE NAVY SEAL FOUNDATION GUIDELINES Gym owners register for your gym to participate at https://www.crowdrise.com/teamwork2018 and choose
More informationWhat is CrossFit: Is it Made for Everyone? By now some or many of you know what about the sport of CrossFit. There are
What is CrossFit: Is it Made for Everyone? By now some or many of you know what about the sport of CrossFit. There are a few of us sitting in this room today that are CrossFitters or probably have heard
More informationThe Wholehearted Woman
The Wholehearted Woman Sisterhood. Empowerment. Strength. BADASS WORKOUTS: PHASE ONE Time to get Sweaty! Welcome to Wholehearted Coaching Badass Workouts! As you page through this manual, you ll find 12
More information24 HEROES. 24 WORKOUTS. 24 HOURS. 28 June 4 July 2018 BENEFITING THE NAVY SEAL FOUNDATION
24 HEROES. 24 WORKOUTS. 24 HOURS. 28 June 4 July 2018 BENEFITING THE NAVY SEAL FOUNDATION GUIDELINES Gym owners register for your gym to participate at https://www.crowdrise.com/teamwork2018 and choose
More informationTHE AMSTERDAM THROWDOWN WODS & MOVEMENT BOOK
THE AMSTERDAM THROWDOWN WODS & MOVEMENT BOOK WOD 17.1 With a running clock for 16 minutes Minute 00:00 03:00: Find your 1RM Clean & Jerk Minute 03:00 13:00: 10 minutes AMRAP of... ELITE & MASTERS 2 Handstand
More informationthe Muscle evo MUSCLE BUILDING CHEAT SHEEt
the Muscle evo MUSCLE BUILDING CHEAT SHEEt TODAY, I am going to show you exactly how to go about building muscle. If what you re doing at the moment isn t working, please pay attention. What I have to
More information28-Day Anabolic Frequency
Copyright Notice Published by: Muscle Monsters LLC Copyright 2015 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other intellectual property laws
More informationThe LEGAL STUFF. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***
The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance
More informationGroup Exercise Class Descriptions Spring 2019
Group Exercise Class Descriptions Spring 2019 TRX (Julie K): Our TRX Suspension class offers a full-body challenge. TRX is a total body exercise system that leverages gravity and your body weight to perform
More informationWeight/resistance training.
Weight/resistance training. If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing
More informationBobby Maximus Athletic Mass Gain Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN Work up to Heavy Barbell Dumbbells. is in reps Overhead position. Three Sets, 60sec between. Work up To Heavy Back 4x4 Barbell Overhead Press
More informationDisney s Dopey Challenge - Training Plan by Nick Tarvin
Disney s Dopey Challenge - Training Plan by Nick Tarvin This is the training plan I followed for Disney s Dopey Challenge 2018. My work schedule only allowed me to train every other week, which is why
More informationStrength Training for Throwers (Not as vague as the runner presentation) Coach Matt Ellis Primal Athlete Training Center
Strength Training for Throwers (Not as vague as the runner presentation) Coach Matt Ellis Primal Athlete Training Center What is Strength Training? Strength training is getting stronger (duh) It has MASSIVE
More informationrength_training.html
http://www.kidshealth.org/teen/food_fitness/exercise/st rength_training.html Strength Training Strength training is a vital part of a balanced exercise routine that includes aerobic activity and flexibility
More informationFINDING YOUR 1 REP TRAINING MAX
FINDING YOUR 1 REP TRAINING MAX If you ve never trained using percentages, then you re in for a treat. Never walk into the gym again without knowing exactly how much weight you re going to push (or pull).
More informationSlow Down: Chad Vaughn's Free 4-Week Weightlifting Program From Breaking Muscle
Slow Down: Chad Vaughn's Free 4-Week Weightlifting Program From Breaking Muscle More often than not when working with new athletes, I hear them talk about speed. They talk about wanting to be faster in
More informationNORCAL MASTERS 2018 WORKOUTS
SATURDAY NORCAL MASTERS 2018 WORKOUTS WOD 1: 4RM THRUSTER FROM THE FLOOR IN 4 MINUTES. (Similar to 2014) The bar can rest anywhere but the floor during your FOUR reps. Once you start your complex, the
More informationWe are all very excited to see how things turn out for your level of fitness when you return to the lacrosse field. Good luck and Happy Holidays.
WINTER BREAK WORKOUT Congratulations to all the first years who have successfully completed their first college quarter! Congratulations to everyone for being a quarter closer to getting your college degree!
More information2014 LTVB Summer Workout Program
2014 LTVB Summer Workout Program Westwood Tournament Champions Fraulein Festival Champions Lone Star Circle Champions 14-6A Champions Area Champions Regional Quarterfinal Champions Regional Semi-Final
More informationThe Heroes Badger 95 pound Squat clean, 30 reps 3 rounds for time 30 Pull-ups Run 800 meters Daniel 50 Pull-ups For time 400 meter run 95 pound
The Girls Angie 100 Pull-ups For time 100 Push-ups Complete all reps of each exercise before moving to the next 100 Sit-ups 100 Squats Annie Double-unders 50-40-30-20 and 10 rep rounds; for time Sit-ups
More informationWe want about 6-9 ramping sets including 3-4 heavy ones (above 90%). You use 90% of the weight you reached in your ramp (your daily max).
This is a take on Thib's layer system. If you want a great combo of size strength and fat loss then this would be a great option for you. It's an intensive program guys, 5 or 6 days a week. If you have
More informationMORE FUN. BETTER RESULTS. 40% OFF YOUR 28-DAY TEST DRIVE
MORE FUN. BETTER RESULTS. 40% OFF YOUR 28-DAY TEST DRIVE CONGRATULATIONS! YOU HAVE 14-DAYS TO SAVE 40% ON OUR 28-DAY TEST DRIVE MEMBERSHIP Reference the email you just received as proof of access for your
More informationIn this programme, we ll use the Double Rep Method.
In this programme, we ll use the Double Rep Method. Now let s get to it: the Double Rep Method manipulates work:rest periods to increase mass. For many the challenge is found in every rep and set because
More informationHarley quinn Workout Routine
Harley quinn Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
More informationSwole Sisters 6-Week Program
Swole Sisters 6-Week Program What you are about to embark on is a six-week strength and conditioning program designed by women, for women, with the specific purpose of building lean muscle mass, losing
More informationWelcome to the world of kettlebells! A kettlebell, which looks like a
In This Chapter Chapter 1 Shaping Up with Kettlebells Seeing how kettlebell workouts are different from other routines Choosing a kettlebell and other gear Knowing how to align your spine and hips Breathing
More informationCopyright 2012 by Meglio Performance Systems & Chad Howse Fitness. All Rights Reserved
-1- Strong Like A Warrior Copyright 2012 by Meglio Performance Systems LLC & Chad Howse Fitness. All Rights Reserved. No portion of this manual may be used, reproduced or transmitted in any form or by
More informationMathias Method STRONGer Powerlifting
Mathias Method STRONGer Powerlifting (with Repetition Work) By Ryan Mathias, CPT Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at. Lifters
More informationScoring: Score is the total reps completed in both portions of the workout.
WoDs v2.0 WoD 1 - Oh My Quads! Scoring: Score is the total reps completed in both portions of the workout. 6 time cap (clock keeps going) Youth (7-9) Youth (10-12) Teen (13-15) Teen (16-18) 48 dumbbell
More informationDay 1 Upper Body Exercise Sets Reps Rest
Workout Guide Day 1 Upper Body Exercise Sets Reps Rest Chest press 4 15 45secs lat pull down 4 15,12,12,10 45secs Shoulder press 4 12 45secs Barbell Push press 4 15 45secs Bicep curls 4 12 45secs Bike
More informationVolleyball Summer Workout 2014
Summer Program Hello Volleyball Team, Welcome to 1 st annual summer conditioning program for Rams Volleyball. As you know the sport of Volleyball is a very explosive and fast paced sport. Every year players
More informationongrats and welcome to The Create My Workout App. I m so excited to start this journey with you. CWhen using this App, you will:
ongrats and welcome to The Create My Workout App. I m so excited to start this journey with you. CWhen using this App, you will: Gain self esteem and confidence Boost your energy to get through the busy
More information(*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting)
Competition Events Event 1 I think I just PR d a little! (*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting) As a team, you
More information10 Full-Body Strength Exercises Every Beginner Needs to Know
10 Full-Body Strength Exercises Every Beginner Needs to Know You know that strength training is an important part of any well-rounded fitness program, but somehow it hasn't made it into your routine just
More informationDISCLAIMER - PLEASE READ!
DISCLAIMER - PLEASE READ! This e-book and the information contained in it are not meant for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical
More information3-Day Per Week Training Manual
3-Day Per Week Training Manual Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken
More informationREINHARDT UNIVERSITY FOOTBALL SIGNEE WORKOUT PROGRAM
REINHARDT UNIVERSITY FOOTBALL SIGNEE WORKOUT PROGRAM 2017 This program is to continue upon Weeks 1-4. If you have not begun or finished the first four weeks, please do so before beginning Phase 2. Each
More informationIntroduction to the F.I.T.T. Formula
PE 1- Assignment #2 Introduction to the F.I.T.T. Formula Name: Per: Date: Teacher: You know that you must do more physical activity than normal to build fitness. You also know that you should gradually
More informationprepare to race TRAINING GUIDE
prepare to race TRAINING GUIDE Your Journey to the Race Starts Here. We know you re an elite Tough Mudder athlete. You ve probably got plenty of training tips already. But just in case, or if you re interested
More information3 rounds of: 21/15/9 burpee/squat clean/thruster, Run 400 meter ~ use #35 dumbbell for this exercise.
3 rounds of: 21/15/9 burpee/squat clean/thruster, Run 400 meter ~ use #35 dumbbell for this exercise. 1,2,3,4,5,6,7,8,910,9,8,7,6,5,4,3,2,1 of Kettlebellswings, 2Pood (32kg) Either AMRAP or For Time (I
More informationMathias Method STRONGer Powerlifting
Mathias Method STRONGer Powerlifting (with Dynamic Speed Work) By Ryan Mathias, CPT Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at.
More informationPage 1
http://travelstrong.net Page 1 Contents. Welcome. 3 Scheduling Your Workouts. 5 Warm-Up. 7 Workout. 8 Exercise Technique. 9 Good Luck. 12 http://travelstrong.net Page 2 Welcome. If you re reading this,
More informationFinding Your 1 Rep Training Max
Finding Your 1 Rep Training Max If you ve never trained using percentages, then you re in for a treat. Never walk into the gym again without knowing exactly how much weight you re going to push (or pull).
More information1. Check with your doctor before starting any new exercise or diet program.
Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician. If you are
More informationCROSSFIT MONCTON. Comfortable being Uncomfortable. May Monthly Newsletter
May 2015 CROSSFIT MONCTON Monthly Newsletter Comfortable being Uncomfortable Get comfortable being uncomfortable. This is a common phrase that can be heard in CrossFit gyms across the country. For me,
More informations PERSONAL FITNESS PLAN
s PERSONAL FITNESS PLAN Name Period Teacher Year Due Date: http://www.cnusd.k12.ca.us/page/22178 7 th Grade Standards: 3.3, 3.4, 3.6, 4.1, 4.2, 4.3 8 th Grade Standards: 3.2, 3.3, 3.5, 4.1, 4.2, 4.3 1
More informationFITNESS TESTING MANUAL
FITNESS TEST GUIDE FITNESS TESTING MANUAL TESTING OVERVIEW WHY TEST? Before you enter the Training Arena (Ludus) to start your journey to fat loss and to become the ultimate Spartan you must determine
More informationCONTENTS. Disclaimer...c. Workout Guidelines... d. 10 Tips to Train Safe... e. Workout Log... f. Intro Beginner Intermediate...
CONTENTS INTRODUCTION Disclaimer...c Workout Guidelines... d 10 Tips to Train Safe.... e Workout Log... f WORKOUT PROGRAM Intro... 1 Beginner... 7 Intermediate... 14 Advanced - 2K3... 22 Expert - 2K4...
More informationDownload Area For Video Demonstrations:
Download Area For Video Demonstrations: http://leanhybridmuscle.com/barbells/step-1-thank-you-for-joining-hybrid-barbell-complexes/ LEGAL 2012 Elliott Hulse Inc. All Rights Reserved. International Copyright
More informationDay 1. Upper Body. Exercise Sets Reps Rest Chest Press secs Shoulder Press secs Cable Pull Down secs Seated Cable Row secs
Workout Guide Day 1 Upper Body Chest Press 3 15 45secs Shoulder Press 3 15 45secs Cable Pull Down 3 15 45secs Seated Cable Row 3 15 45secs Treadmill 10-15min walk (5% incline) Bike 10mins on Level 6 Day
More information1. Check with your doctor before starting any new exercise or diet program.
Extremely Flat Abs Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician.
More informationRX & SCALED 6 PERSON TEAMS (3 Male / 3 Female)
RX & SCALED 6 PERSON TEAMS (3 Male / 3 Female) SPECIAL NOTICE: The events described herein, are subject to change at any time at the discretion of Xtreme Top Box, Inc. The sequence of events or days of
More informationPERSONAL FITNESS PLAN
PERSONAL FITNESS PLAN Name Date 1 MY PERSONAL FITNESS PLAN CONTRACT Fitness Contract for Self I,, am going to make a commitment to helping build lifelong fitness and nutrition habits that will aid me in
More informationFitness is a big part of this new program, and will be an important part of your training season.
Fitness, Strength and Sport Training Staying physically fit is very important to being a good athlete. To excel at your sport you have to make healthy choices in your lifestyle. Fitness is a big part of
More informationMy Personal Fitness Plan
My Personal Fitness Plan Fitness Plan Monday: Muscular Endurance Interval Training: -Sprinting: 30 seconds -Walking: 30 seconds -Handstand Push up: 25 -Plank: 1 minute -Squats: 12 Reps -Walking: 30 seconds
More information