Post-CrossFit Games WOD

Christy Phillips and Danielle Dionne meet up after the 2009 CrossFit Games to do another Primal workout together. Christy finished in 6th place while Danielle finished 37th. Both are eagerly anticipating next year’s event. The workout was… Row 500m 45 Squat Cleans (65#) 10 Handstand Push-ups 100 Double-unders 30 Push Press (65#) 20 Chest-to-bar pull-ups Run 400m 15 Back Squats (135#) 30 Box Jumps

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Rantings of A Heavy Metal Blogger #1

Just a list of some things I’ve been thinking about or bitching about. Lets rock it:

- Why is Bon Jovi and Poison subbing in Bass Players? I didn’t even know that they had bass players.

- I think I’ve had enough outdoor concerts to last a lifetime. If one more stinky smelly dude that knows nothing about music slams into me I’m going to snap. Don’t worry I say this every year.

- I’m actually border line excited to be media at the GWAR/Lamb of God concert, but as Heavy Metal Momma said, “What do we protect the camera with from the blood.”

- Rumor had it Heaven & Hell were breaking up! Why would they do that, they finally got to tour without Ozzy or Bill Ward. Things are good now.

- Speaking of Ozzy, he had a nine year old play on stage with him at Blizzcon. Ozzy is dead to me now.

- Was Dragon Force famous before Guitar Hero? I think I just answered my own question.

- How in the hell am I going to get Morgan to a Metallica concert when they’re in the area. Might have to pull a Mr. T and knock her out before the show.

- Does Kip Winger realize how terrible the name Kip is?

- Garage Days was just awful, I mean awful.

- 3 Inches of Blood is coming to Halifax. That would be great if I had a sweet clue what was in their catalogue. Since my brain is obviously full with shit I can’t take the time to look it up either.

- Does Mick Mars take the same injections as Ozzy does to play on stage. If they do they might want to switch to the shit that Dio is taking.

- Dee Snider and Sebastian Bach are country boys now. WOW, next we’ll have Odeus in opera.

- The site is expanding like crazy, hard to keep up. If you like this article format let me know. It was fun to just bitch.

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High Intensity Interval Training

This is a high intensity interval circuit done using five exercises.

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http://www.GutCheckCert.com Active Hit the Surf

It’s that time of year again when we all flock to the beaches. There’s nothing better than hanging out by the ocean, enjoying the sun, the surf and just taking it easy. Believe it or not, this place we generally look to for a little relaxation can also be great place for a fun, calorie burning and heart-pumping workout.

I’ve been teaching Boot Camp classes for 15 years now and love to take my clients at least once a month for an enjoyable little Gut Check “Hit the Surf” Workout. It breaks it up for me and makes it interesting and exciting for them. You may be asking yourself, “How can a Boot Camp style workout be fun?” Well just sit right back and let me tell ya. First, a few things you want to do before you get started. If you are going to go into the water, make sure you know how to swim and I would highly recommend bringing a friend or two just in case. You never know when you’ll get a cramp or get stuck in a riptide. There’s safety in numbers. Be sure to use sunscreen. The rays are powerful at the beach. We wear regular workout gear with running shoes, shorts, shirt and cap. Bring plenty of drinking water and possibly a towel to rinse off with afterwards. Lastly, I would recommend getting there early to avoid the noon rush.

The Workout. Even though it’s warm at the beach it’s still important to properly warm-up your muscles and your body. We generally start off with a half mile run, followed by some shuffles, lunges and calisthenics. Now it’s time to have some fun. If you’ve ever watched the movie Chariots of Fire you saw the young men running parallel to the beach at the water’s edge. I loved the movie and enjoy doing the same thing. Go out into the water until it’s a little less than knee deep. Now you’re going to try to stay at about this depth and run parallel to the beach while in the water. I would recommend beginning with 40yd to 100meter dashes. The added resistance from the water really challenges your muscles and your lungs while giving a great workout. Try 4 – 6 repeats at various distances or shoot for 30-60 seconds.

Really try to get a friend to join and you can have fun with piggy back races. My clients love this. Jump up on your partners back and you’re off. Try to make it as far out into the waves as you can. When a wave knocks you off your feet, you’re turn is done. Head back to shore and switch positions with your partner. The goal is to see who can make it the farthest without getting knocked over. This one is truly fun but challenging too. Of course you’ve got to get a little sandy too. Here’s what you do;
• Drop down for 60 sec. timed regular push-ups
• Flip over for 60 sec. sit-ups
• 45 sec. wide push-ups
• 45 sec. elbows to knees crunches
• 30 sec. diamond push-ups
• 30 sec. fingers to toes crunches (legs bent up at 90 degrees)
• Finish it off with a couple sets of 25 3-count arm haulers and flutters kick. You should look like the Sand Man at about this point.

Now for the grand finale. Many times during our hour and half workout, I yell “Hit the Surf” and everyone runs into the water and plops down until their head is under, then immediately springs back onto their feet and runs to shore. You will be amazed how exhausting this is, real leg and lung burner. So here’s the deal;

• Put your water bottle about 20-30 feet away from the waves. This is your staring and transition point. Ready? Now “Hit the Surf!”
• Back out to your water bottle/marker – 30 mountain climbers
• Hit the Surf
• 25 push-ups
• Hit the Surf
• 20 speed skaters
• Hit the surf
• 15 starbursts
• Hit the Surf
• 10 burpees – DONE!
• 5-10 min. cool down
• 5-10 min. stretching

Now that you’ve got a great workout in, it’s time to kick back and really enjoy the sun, sand and surf but this time on your back. Have fun!

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CrossFit Oldtown: Muscle-Up Medley

www.crossfitoldtown CrossFit training in Alexandria, VA Core Strength and Conditioning. Personal Training, Elite Fitness, Athletic Performance, Gymnastic Strength, Speed, and Agility

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