05142020
WARMUP
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
Part 1 – 3x Rounds
10x Hang Cleans 95#/65# / KB Swings / Squat Jumps
10x Push-ups
10x Burpee Over Bar / Line Hops
Rest 2:00
Part 2 – 3x Rounds
10x Push-press 95#/65# / :20 Handstand Hold (or Max Hold)
10x V-ups
10x Jump Over Bar w/Squat / Line Hop w/Squat
Rest 2:00
Part 2 – 3x Rounds
10x Walking Lunges (each side)
10x Push-ups
10x Sit-ups
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
WHF Podcast 30 – MURPH
What is the Murph workout?
The Murph WOD is a hero workout named after Navy Lieutenant Michael Murphy,” explains Blake Shutterly, a CrossFit coach at Neo Fifth in NYC. … The CrossFit Murph workout itself consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, all done consecutively.
Known as a Hero WOD (WOD = workout of the day), Murph was first posted on August 18, 2005, and is completed every year on Memorial Day by CrossFitters and Navy SEALs alike.
Complete the following movements for time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
… in a 20-lb. weight vest or body armor
According to CrossFit, this workout was one of Murphy’s favorites. He’d named it “Body Armor,” though it was renamed as Murph in his honor.
https://www.cnn.com/2019/05/27/us/memorial-day-murph-challenge-trnd/index.html
Do you have to do Murph in order?
First, there’s two methods of finishing Murph. While you have to start and finish with a 1 mile run, the 100 pull-ups, 200 push-ups, and 300 air squats can either be done in order, or partitioned. … The other variation about Murph is that it’s performed either with a weight vest, or without.
What is the fastest Murph time?
36:42 – What the what?
The fastest female time registered for Murph is 36:42 by Kari Pearce. The fastest male time registered for Murph is 34:38 by Josh Bridges.
Did Michael Murphy do Murph?
Murph is a popular workout created by CrossFit in memory of Navy Lt. Michael Murphy who died in Afghanistan on June 28, 2005. Known as a Hero WOD (WOD = workout of the day), Murph was first posted on August 18, 2005, and is completed every year on Memorial Day by CrossFitters and Navy SEALs alike.
05132020
WARMUP
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
5x Rounds :20 work :10 rest
Goblet Squats AHAP#
Burpees
DB Alt Snatch AHAP#
V-ups
Flutter Kicks
Bodyweight Version
5x Rounds :20 work :10 rest
Lunges
Burpees
Jumping Jacks
V-ups
Flutter Kicks
Barbell Version
5x Rounds :20 work :10 rest
Front Squat 95#/65#
Burpees
Push Press 95#/65#
V-ups
Flutter Kicks
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
05122020
WARMUP
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
3x 5:00 Rounds (15:00)
10x DB/KB Single Arm (L) Thruster #AHAP
10x DB/KB Single Arm (R) Thruster #AHAP
10x V-ups
200m Run or 75x Jump Rope Singles
*Rest remainder of time left in 5:00, if you’re not finishing under 5:00, rest for 2:00
**Use a DB/KB weight you can complete 10x unbroken with
**This WOD is a sprint, so get after it… 🙂
Bodyweight Version
3x 5:00 Rounds (15:00)
20x Air Squats
:30 Plank Hold
10x V-ups
200m Run or 75x Jump Rope Singles
Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
05112020
WARMUP
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
(Tabata = 8x Rounds of :20 work :10 rest)
Tabata 1: Ground to Overhead w/Plate AHAP#
Tabata 2: Alt Legs V-up
Tabata 3: OH Plate Lunges AHAP#
Tabata 4: Box Jumps or Step-Ups
Tabata 5: Double Unders or Singles
Bodyweight Only Version
Tabata 1: Jump Squats
Tabata 2: Alt Legs V-up
Tabata 3: Walking Lunges
Tabata 4: Alt Push-ups & Planks
Tabata 5: Jumping Jacks
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
05102020
WARMUP
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
12:00 AMRAP
10x Reverse Lunge to OH Press DB/KB #AHAP
10x Hand Release Push-ups
20x Skaters (side to side hops/skips)
Then…
2x DB’s #AHAP
4×10 Weighted Split Squats/Lunges (2x per side)
4×10 Strict/Shoulder Press (2x per side)
4×10 Floor Press (2x per side)
FINISHER
3 Point Plank Row 2x(each arm) x10 w/DB/KB/Whatever you got
2×10 V-ups
2×1:00 Single Leg Plank
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
05092020
WARMUP
1:00 Couch Stretch (on both sides)
:30 Three-points touch (on both sides)
:30 Forward stretch (legs together)
:30 Forward Stretch(legs apart)
1:00 Plank Hold
1:00 Wall Sit
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
‘Medusa’s Challenge’
10x Rounds
3x V-ups
6x Squat Jumps
9x Hand Release Push-Ups
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
WHF Podcast 29 – FEAR
FEAR
Or F.E.A.R. or False Expectations Appearing Real…
How do you manage your own fear?
How do you utilize fear?
How do you conquer fear?
These are questions we ask ourselves… What do you do?
How do I define fear? It’s when I’m visualizing a future event that hasn’t even happened and it’s impacting how I think and feel in the present.
Tony Blauer
05082020
WARMUP
20x Burpees (or 10x Up-Downs)
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
4x Rounds :30s Work / :30s Rest
R arm DB Thruster
L arm DB Thruster
Alternating Single Arm Devil’s Press with DB
Goblet Squat with DB
1:00 REST
*Lots of planned rest in this WOD – so get after it when it’s time to work…
Go lighter than you think you should on the DB’s
Bodyweight Version
6x Rounds :30s Work / :30s Rest
Air Squats
Plank Hold
Air Squats
Wall Sit
1:00 REST
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
Principle 02: Front Sight Focus
(more…)
05072020
WARMUP
3x Rounds
:30 Plank
:30 Wall Sit
20x Toe Touches
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
20:00 EMOM
Minute 1: 20x Ground to Overhead Plate 35#/25#
Minute 2: 10x Burpees
Minute 3: 12x Goblet Squats AHAP#
Minute 4: Rest
Bodyweight Version
Minute 1: 20x Air Squats
Minute 2: 10x Burpees
Minute 3: 15x Sit-ups
Minute 4: Rest
Barbell Version
Minute 1: 10x Clean & Jerks 95#/75#
Minute 2: 6x Burpees over Bar
Minute 3: 10x Push Press 95#/75#
Minute 4: Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
05062020
WARMUP
1:00 Plank
10x Push-ups to Down Dog
15x Toe-Touches
6x Runner Stretch w/Rotation (3x each side)
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups w/Plate 25#/10#
1:00 Step-ups
1:00 RKBS #AHAP (Swing what you got!)
1:00 Goblet Squat #AHAP (KB/DB/Odd object)
1:00 Rest
Bodyweight Version
3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups
1:00 Step-ups or Jump Squats
1:00 Wide Stance Toe Touches
1:00 Burpees
1:00 Rest
Barbell Version
3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups
1:00 Push-press 95#/65#
1:00 Power Cleans 95#/65#
1:00 Burpee Over Bar
1:00 Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
05052020
WARMUP
Tabata (8x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
12:00 AMRAP
15x Air Squats
9x V-ups
3x Burpees
*Every 2:00, starting on the 0: 24x Line Hops
FINISHER
3x Rounds
10x Weighted Split Squat/Lunge (AHAP# KB/DB/Odd Object)
10x Unweighted Split Squat/Lunge
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
05042020
WARMUP
10:00 of Mobility
Examples:
Aductor Stretch
Banded Stretches
Couch Stretch
IT Band
Pigeon Pose
WORKOUT
5x Rounds
:30 work; :30 rest
Plank
Mountain Climbers
Leg Levers
2:00 REST Then…
4x Rounds
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
1:00 REST
*Do the first set on right side, 2nd set on left side, etc…
Bodyweight Version
4x Rounds
:20 Seconds Single Arm Plank Hold (3pt hold)
:20 Seconds High Position (push-up) Plank Hold
:20 Seconds Max Push-ups
1:00 REST
*Do the first set on right side, 2nd set on left side, etc…
FINISHER
1 mile run/walk
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
05032020
WARMUP
10:00 of Mobility
Examples:
Banded Stretches
Lacross Ball – Glute
Lacross Ball – Hamstrings
Pigeon Pose
WORKOUT
21-18-15-12-9-6-3 (For Time)
Russian KB Swings
Push-ups
Bodyweight Only Version
21-18-15-12-9-6-3 (For Time)
Air Squats
Push-ups
FINISHER
2:00 Max Reps Sit-ups
2:00 Rest
2:00 Plank (do the best you can, accumulate the time in plank)
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
05022020
WARMUP
10:00 of Mobility
Examples:
Banded Stretches
Lacross Ball – Glute
Lacross Ball – Hamstrings
Pigeon Pose
WORKOUT
“ZACHARY TELLIER” Hero WOD
(https://wodwell.com/wod/zachary-tellier/)
For Time
10x Burpees
10x Burpees
25x Push-Ups
10x Burpees
25x Push-Ups
50x Lunges
10x Burpees
25x Push-Ups
50x Lunges
100x Sit-Ups
10x Burpees
25x Push-Ups
50x Lunges
100x Sit-Ups
150x Air Squats
Scaled Down Version = Cut all reps in half.
Complete the work in the order written, starting each new segment with the 10 Burpees.
Take your time with this workout, even if it takes you 1.5 hours to complete it. Keep going. But rest when and where you need to rest during it.
As always, if it hurts, know the difference between a workout hurt, and an injury hurt. If it’s injured or getting injured stop.
Score is the time it takes you to complete all the repetitions; 650 reps in total.
Andi Graham – “Scars to prove it”
(more…)
WHF Podcast 28 – Intermittent fasting
Intermittent fasting?
(IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when you should eat them. In this respect, it’s not a diet in the conventional sense but more accurately described as an eating pattern
Don’t believe us, here are some other resources:
Intermittent fasting is not a diet. It is a timed approach to eating. Unlike a dietary plan that restricts where calories come from, intermittent fasting does not specify what foods a person should eat or avoid. Intermittent fasting may have some health benefits, including weight loss, but is not suitable for everyone. https://www.medicalnewstoday.com/articles/324882
16:8 intermittent fasting, which people sometimes call the 16:8 diet or 16:8 plan, is a popular type of fasting. People who follow this eating plan will fast for 16 hours a day and consume all of their calories during the remaining 8 hours. https://www.medicalnewstoday.com/articles/327398
There are two main ways to adopt intermittent fasting into your life, Mattson said:
- Daily time-restricted feeding gives you a narrow window during which you can eat, usually 6 to 8 hours each day.
- 5:2 intermittent fasting requires that people only eat one moderate-sized meal on two days each week.
When people are fasting, they are slowly burning through the glucose stored in their liver, Mattson explained. The liver holds about 700 calories of glucose. https://www.webmd.com/diet/news/20191226/intermittent-fasting-diet-could-boost-your-health#1
05012020
WARMUP
10:00 of Mobility
Examples:
Banded Stretches
Couch Stretch
IT Band
Pigeon Pose
WORKOUT
WOD
1/2 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Squats
Burpees
Into…
1/2 Mile Run
Bodyweight Only Version
1/2 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Jump Squats
Burpees
Into…
1/2 Mile Run
Barbell Version
1/2 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Thrusters 45#/35#
Burpees Over Bar
Into…
1/2 Mile Run
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04302020
WARMUP
3x Rounds
:30 Plank
10x Sit-ups
15x Toe-Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
10x Rounds
3x V-ups
6x Squat Jumps
9x Hand Release Push-Ups
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04292020
WARMUP
20x Burpees (or 10x Up-Downs)
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
3x Rounds
1:00 DB/KB Alt Hang Clean & Jerks (sub jump squats if no DB)
1:00 V-ups
1:00 Air Squats
1:00 Step-Ups Onto Something Box or whatever
1:00 Jump Rope (Singles) or Jumping Jacks
1:00 Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04282020
WARMUP
3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
20:00 EMOM
Minute 1: 20x Ground to Overhead Plate
Minute 2: 10x Burpees
Minute 3: 12x Goblet Squats
Minute 4: Rest
Bodyweight Version
20:00 EMOM
Minute 1: 20x Air Squats
Minute 2: 10x Burpees
Minute 3: 12x Lunges
Minute 4: Rest
Barbell Version
20:00 EMOM
Minute 1: 10x Clean & Jerks 95#/75#
Minute 2: 8x Burpees over Bar
Minute 3: 10x Push Press 95#/75#
Minute 4: Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04272020
WARMUP
1:00 Each
Couch Stretch 2x (on both sides)
Three-points touch 2x (on both sides)
Forward stretch (legs together)
Forward Stretch(legs apart)
Plank Hold
Wall Sit
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
‘ANNIE’
50-40-30-20-10 (For Time)
Double Unders (2:1 Jump Rope Singles) or Jumping Jacks
Sit-ups
FINISHER
2:00 Max Push-ups
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04262020
WARMUP
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
Single DB/KB Workout
4x Rounds (:45 work :15 Rest) Alternate arms in each round
Reverse Lunge to Overhead Press (alt legs each rep)
Supermans
KBS
Floor Press to Sit-ups
DB Alt Snatch
Plank
Bodyweight Only Version
4x Rounds (:45 work :15 Rest) Alternate arms in each round
Lunges
Supermans
Air Squats
Sit-ups w/2x Punches at Top
Air Squat to alt Front Kicks
Plank
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04252020
WARMUP
1:00 Each
Couch Stretch 2x (on both sides)
Three-points touch 2x (on both sides)
Forward stretch (legs together)
Forward Stretch(legs apart)
Plank Hold
Wall Sit
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
Every 4:00 for 6 Rounds:
10x Alternating Single DB Hang Clean & Jerks
15x Push-ups
30x Air Squats
Bodyweight Only Version
Every 4:00 for 6 Rounds:
10x Lunges
15x Push-ups
30x Air Squats
Barbell Version
Every 4:00 for 6 Rounds:
10x Clean & Jerks 95#/65#
10x Push-ups
10x Front Squats 95#/65#
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
WHF Podcast 27 – What we seek in fitness
What do we seek from fitness?
The things we think about and expect from fitness. What do you seek and how do you get there?
Gym Swag: http://shopworkhorse.mdiapparel.com/
04242020
WARMUP
Tabata (8x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
4x Rounds (20:00 Total)
:40 Work & :20 Rest
Hollow Hold
Romanian Deadlifts DB/KB (or sub in Barbell DL)
Single Arm DB/KB Overhead Hold (L)
Single Arm DB/KB Overhead Hold (R)
Bodyweight Only Version 4x Rounds (20:00 Total)
:40 Work & :20 Rest
Hollow Hold
Toe Touches (Wide Legs)
Mountain Climbers
Wall Sit
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04232020
WARMUP
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
Single DB/KB Workout (split reps in half each side)
5x Rounds (For Time)
10x Thrusters
10x Cleans
10x Shoulder Press
10x Goblet Squat
10x Snatch
Bodyweight Only Version
5x Rounds (For Time)
10x Air Squats
10x Push-ups
10x V-ups
:30 Second Plank
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!