3 Round For time (record time in comments)
20 Squats (with weight or without, I did 135 lbs)
30 Push ups
40 Sit up
3/31/12
Crossfit
For the Next 30 Shifts we are going to post differant Cross Fit exercises. Please do with as you please we will post our own results in the comments sections.
Here is a list of workout for a 30 day period. One thing always warm up by getting your heart rate up, stretches, do mobility work outs before and after. This link has some great mobility WOD’s so if you are sore one day, lookup that particular area of the body and he has some great ways to loosen up soar or stiff muscles.
http://www.mobilitywod.com/
This workout schedule doesn’t have to be in this order, just ideas of different thing you can do on and off duty. The key to success it variance and continually working each muscle in a different way you by doing different movements, amounts, times and distances.
If you don’t know what something is call me or Google what you are looking for all CrossFit movements are on you tube sponsored by CrossFit INC or on the CrossFit Website.
A few key points
Squats
Feet slightly outside of shoulder width, toes pointing out (slightly)
Hips externally rotated (knees tracking toes facing the same direction) keep knees over
ankles not shooting out over your toes
Hip back First then down
Weight in heals
Keeping lumbar curve
Try not to lean forward/ Chest up
The perfect Depth is hip crease below knees
Control the movement do not crash into it by going fast.
Always protect the lumbar curve. Everything we do work the anterior and posterior chain keeping your body tight or locked down makes assure that everything is protected from wiggles or arched backs.
If something doesn’t feel right it not right. Stop the movement.
Here is a list of workout for a 30 day period. One thing always warm up by getting your heart rate up, stretches, do mobility work outs before and after. This link has some great mobility WOD’s so if you are sore one day, lookup that particular area of the body and he has some great ways to loosen up soar or stiff muscles.
http://www.mobilitywod.com/
This workout schedule doesn’t have to be in this order, just ideas of different thing you can do on and off duty. The key to success it variance and continually working each muscle in a different way you by doing different movements, amounts, times and distances.
If you don’t know what something is call me or Google what you are looking for all CrossFit movements are on you tube sponsored by CrossFit INC or on the CrossFit Website.
A few key points
Squats
Feet slightly outside of shoulder width, toes pointing out (slightly)
Hips externally rotated (knees tracking toes facing the same direction) keep knees over
ankles not shooting out over your toes
Hip back First then down
Weight in heals
Keeping lumbar curve
Try not to lean forward/ Chest up
The perfect Depth is hip crease below knees
Control the movement do not crash into it by going fast.
Always protect the lumbar curve. Everything we do work the anterior and posterior chain keeping your body tight or locked down makes assure that everything is protected from wiggles or arched backs.
If something doesn’t feel right it not right. Stop the movement.
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