Day 104

Wednesday, April 18

Quick post. Here is a great resource from today 50 Bodyweight Exercises You Can Do Anywhere. No excuses for skipping a workout!

Here are some good options I’ve learned from CrossFit for putting something together on the fly:

10-1 of a group of exercises (if you used 3 different exercises then 10-10-10, 9-9-9-, 8-8-8, and so on down to 1-1-1)

3-6-9-12-15-12-9-6-3 (or some variation of this) using either different exercises per set or multiple exercises per set

21-15-9 reps of one or more exercise

100-90-80-70-60-50 and so on, with different exercises per set (can be called a “chipper” because you “chip” away)

3 sets of 25; 10 sets of 10; etc (pretty basic)

Tabata (Google for more info) which is :20 seconds on and :10 seconds off (or of another exercise) for 8 rounds; count your total reps each round and try to maintain your number

AMRAP (As Many Reps As Possible) in a given amount of time (as many squats as possible in 1 minute)

The Vortex (example: run 3 miles–doesn’t have to be running–can be something else; top of every minute do 10 burpees) stay out of the Vortex (where your exercise takes all of the time in between sets and you can’t accomplish your goal!)

Max Reps (how many can you do without stopping?)

Hopefully, these are helpful recipes for quick, high intensity, anywhere you are workouts. Let me know what you come up with!

WOD: 21:27 RX

For Time

25  Burpees

25 Barbell Thrusters (45lbs/35lbs)

25 Pullups

25 Barbell Thrusters (45lbs/35lbs)

100 Double Unders (yes we changed your shoulders a break)

25 Barbell Thrusters

25 Pullups

25 Barbell Thrusters

25 Burpees

*We are looking for consistancy and speed with each of these movements**

STRENGTH: Back Squat – warm up -75%x5, 80%x5, 85%xAMRAP (MAX 175# @ 4 reps)


PWO SFH shake

2 eggs, kale, sweet potato

Leftover fried rice with some leftover fast shrimp; green salad

Stir fry: Chicken, kale, onion, broccoli, zucchini, pepper

Coconut manna




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