Friday - 5/21/10

"Filthy Fifity"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge,
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double Unders

No Gym WOD:
50 Tuck Jumps
50 Pulls (pull ups on something, inverted rows)
50 Swings (put a few water bottles in a bag, improvidse for weights)
50 steps Walking Lunge
50 Leg Raises
50 Push Press (use improvised weight, or do push ups)
50 Supermans
50 Squat Jumps (or improvise wall ball with weights)
50 Burpees
100 Jumping Jacks

Notes:
This is the first of the "staple" CrossFit workouts I have put into the programming.  A perfect example of a chipper.  It's a fun one!!  If you do not have the proper equipment, this is a great time to begin to learn about finding ways to use your daily surroundings as tools for increasing fitness.  Water bottles, rocks, logs, etc.  One of the best ideas for when in a hotel room or something like that, double or triple up on a plastic shopping bag, fill it with water bottles or rocks and there you go.  For a good barbell (and for added stability work) hang evenly weighted bags on the end of a broom stick or shower rod.  for pull ups, use the top of a door, sure you'll bump your head a little, but it still works.  Use the edge of a table for inverted rows, chairs for dips and box jumps.  The second you think of one thing, you'll realize that the world really can be a gym!  

There is never any excuse to not work out.  There is always something to use.

Even more spots have been filled for this summers CrossFit Courage Games 2010!  Claim your spot soon!  Just confirmed some pretty cool items and support form lululemon, so everyone should be expecting prizes and raffles galore!!  Updates will be posted here and on the Courage Performance site, but the most immediate updates will be on the Courage Performance Facebook page.  If you are not a fan, go do it now!